Get Slim Lunch Trick

Contrary to what many believe, that slashing your midday food intake will cause you to eat more later, that just doesn't seem to be true.  In fact, slashing your midday meal may actually be the key to shedding pounds.  In a recent study at Cornell University, participants who ate small-ish portions at lunch consumed 245 fewer calories daily and lost an average of 1.1 pounds in just two weeks.  "Your body resets at every meal," explains lead study author David Levitsky, Ph.D. "For example, if you spend a day fasting, you're not going to eat twice as much food the next day.  And the same is true from meal to meal."

Power Couples

They saw two heads are better than one, but that isn't the only thing.  When certain foods are eaten together they are even more nutritious.  Reap lots of extra health benefits with these dynamic duos.

Yogurt + Bananas = Better Digestion

• Probiotics found in fermented foods are a type of good bacteria that may help prevent colds, the flu and UTIs.  "Bananas contain prebiotics, which act as fuel for the probiotics," explains Samantha Heller, R.D.

Cottage Cheese + Blackberries = A Sharper Mind

• Dairy products (as well as fortified breakfast cereals) are a good source of vitamin B12, "which works in conjunction with the folate in berries to break down homocysteine, an amino acid that may play a role in the onset of Alzheimer's disease and dementia," Heller says.

Tomatoes + Avocados = A Brighter Complexion

• The antioxidant lycopene, which gives tomatoes, watermelon and pink grapefruit their hue, has been shown to decrease the effects of sun damage to your skin. "But to absorb it, your body needs fat," Heller says. The heart healthy kind in avocados can boost absorption by more than 400 percent.

Broccoli + Tofu = More Energy

• If you're low on iron, which helps transport oxygen to muscles, you may feel fatigued.  The vitamin C in broccoli helps you soak up more of the kind of iron that's in plant-based foods, such as tofu.

The White Stuff

Sure, we all know that dark, leafy, vegetables are really great for us.  They have all sorts of nutritional value, but it turns out that less colorful fruits and vegetables can be heavy-hitters too.  A recent Dutch study revealed that people who ate the most white-fleshed fruits and veggies--roughly two to four servings a day--were 52 percent less likely to suffer a stroke than those who consumed the least.  Researchers believe pale produce's fiber and flavonol antioxidants, such as quercetin, may help keep cholesterol and blood pressure levels in check.  To whiten up your plate, snack on apples and pears.  Add cauliflower to stir-fries, and slice cucumbers into salads.

Great Healthy Snacks

Each of these snacks is about 150 calories each and you should eat two a day.

• 2 dried figs and 1/2 ounce cheddar
• 2 Nature Valley Dark Chocolate Granola Thins
• 1 Yoplait Whips! yogurt, frozen
• 1 strawberry milkshake made with 8 ounces plain soy milk blended with 3 frozen strawberries
• 2 Wasa Crispbreads with 1 tablespoon goat cheese and a drizzle honey
• 15 pistachios and 1 skinny vanilla latte (no sugar)
• 1/2 whole wheat pita with 2 tablespoons roasted red pepper hummus
• 1/2 banana rolled in melted chocolate chips and finely chopped peanuts then frozen
• 1 Skinny Cow Chocolate Peanut Butter sandwich
• 10 baby carrots dipped in 2 tablespoons light ranch dressing
• 1 piece low-fat string cheese and 1 small pear
• 21 raw almonds
• 3 cups air-popped popcorn tossed with 2 tablespoons Parmesan
• 7 Hershey's Kisses Special Dark Chocolate candies

Quick Tip: Give Yourself a Hand

One goal of many people is to stop snacking.  Researchers have found a great trick that will help you cross that one off pretty quickly.  In a study at the University of Southern California, Los Angeles, participants were given popcorn to nibble on as they watched a movie and were told which hand to eat with.  Those who used their non-dominant hand ate 30 percent less than those who didn't.  "Switching sides disrupts that unconscious hand-to-mouth pattern," says lead researcher David Neal, Ph.D. "You slow down and realize the food is bad for you." So next time you sit down to movie night or a marathon of your favorite shows, make sure to pick your sides--your weaker one.

Are You An Emotional Eater?

So much of our lives revolve around food.  We celebrate with family feasts.  We bring casseroles to welcome or to console.  We all hover around hors d’oeuvres at social events.  Its very natural in all of us to turn to food for a little emotional comfort. But there is a huge difference in finding a little emotional comfort in what you are eating and in eating to numb your feelings.

Emotional eating – eating when you’re not hungry, and not stopping when you’re full  –  happens when food becomes a substitute for dealing with uncomfortable situations in your life, says Jillian Lampert, registered dietitian and senior director at The Emily Program, an eating-disorder treatment clinic based in Minnesota and Seattle.

“It’s exceedingly common in our culture,” Lampert says. “We start emotional eating really young – say, a popsicle after a skinned knee – so that by the time we’re adults, eating when we feel bad is a pretty accepted experience.”

The problem occurs, Lampert explains, when emotional eating becomes a mindless cycle of eating to numb uncomfortable emotions, feeling even worse when the emotions rise again, eating even more, and then (you guessed it) gaining weight.

Do you think you might be an emotional eater?  Read on to see some of the warning signs.

Do you frequently eat when you’re not hungry?

Before you take a bite, check in with your hunger, recommends Lampert. Does your stomach feel empty? If no, beware. Eating won’t satisfy a craving that comes from something other than hunger. If you are hungry (or just still want that Rocky Road), make a mindful decision about how much to eat, then pay attention to what you’re eating. Don’t watch TV, surf the web or talk on the phone while you’re eating. You’ll enjoy your food more and be more tuned in to the physiological signals of fullness.

Do you scold or criticize yourself after indulging?

Guilt over a little indulgence can lead to unchecked eating, causing you to take in even more calories. Instead of beating yourself up for having a treat, remind yourself that you have the power to make good food choices from here on out.

Do you have a list of foods that are off-limits?

When emotions hit, people tend to reach for high-fat or high-sugar foods – usually the very ones you tell yourself you “shouldn’t” have. Instead of thinking in terms of “good” and “bad” foods, remember that almost all food has a place in a well-balanced diet. Pizza fanatic? Pencil it in one night a week. Chocoholic? Sample a square or two as an evening dessert. By giving yourself room to sample favorite treats you’re less likely to go overboard when stressed.

Are there specific emotions that trigger your eating?

Maybe retirement worries send you toward sundaes. Or your newly empty nest has you aching for nachos. Not sure what’s triggering the tiramisu craving? Keep a food journal for a few days. Write down what you ate, when you ate it, how you felt, whether you were hungry at the time and how you felt afterwards. Seeing your habits in black and white will help you better identify situations likely to spark a non-hunger driven binge.
Once you’ve identified the emotions that prompt the snacking urges, substitute a healthier activity when familiar feelings strike. Try yoga, a brisk walk, meditation or even a quick call to a friend for a soul-soothing chat.
Occasionally turning to food to celebrate or to soothe during unpleasantness doesn’t necessarily mean you have a problem. But letting your stress dictate what, when and how much you eat can hurt your health while leaving other important issues in your life unresolved. If you think you may have a problem, consider contacting a professional mental health provider for support and guidance.

Source: Live Better America

Healthified Tuscan White Bean Soup

A lot of places around the country are still experiencing crazy winter weather and some are starting to show signs of spring.  The one thing I will miss when winter is officially gone is I won't be wanting to eat soup every night so I am trying to eat lots of them until it really is spring!  Try this one out, it only has 120 calories per serving and 1/2 gram of fat and best of all it is delicious!

Healthified Tuscan White Bean Soup
Servings: 6
Prep Time: 10 minutes
Total Time: 35 minutes

1 medium onion, chopped

1 slice bacon, snipped

2 cloves garlic, minced

1 can (15 oz) no-salt-added cannellini beans (white kidney beans), rinsed and drained

1 can (14.5 oz) no-salt-added diced tomatoes, undrained

1 3/4 cups reduced-sodium chicken broth

1 teaspoon dried thyme, crushed

1/8 teaspoon black pepper

3 cups baby spinach leaves

Toasted baguette slices and/or fresh thyme sprigs (optional) 
  
In a large saucepan, cook onion, bacon, and garlic about 5 minutes or until onion is tender. Stir in beans; cook 1 minute more. Stir in tomatoes, chicken broth, dried thyme, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. 

Remove from heat. Mash bean mixture slightly with the back of a wooden spoon. Stir in spinach. Let stand, covered, for 1 minute to wilt spinach.

 If desired, serve with toasted baguette slices and/or garnish with fresh thyme sprigs.