25 Ways To Think Thin: #8

Don't list too many forbidden foods for yourself.  Almost all foods can be worked into your meal plan, and nothing makes a food more tempting than to prohibit it altogether.

25 Ways To Think Thin: #7

Don't attach your weight loss to a specific date or event.  Your goal should be long-term weight control, not losing 10 pounds to get into a holiday outfit.

25 Ways To Think Thin: #6

If you serve your food "family style" (passing bowls of food around the table), serve from the kitchen stove instead.  This way the food will be out of sight and people can help themselves just the same.

25 Ways To Think Thin: #5

Take up a new hobby instead of eating.  If you get into sewing or wood-crafting, for instance, you'll find your hands will be busy and your mind occupied.  You won't have time to think about eating.

25 Ways To Think Thin: #4

Take a "before" picture.  You will really be able to see the difference the diet makes when you have finished losing the weight you desire.  That is a great reward in itself.

25 Ways To Think Thin: #3

Don't weigh yourself too often.  It is easy to get discouraged if you don't see results on the scale every day.

25 Ways To Think Thin: #2

Go out to a restaurant and watch other people eat.  Compare how a thin person and a heavy person eat.

25 Ways To Think Thin: #1

Set reasonable goals for yourself.  Weight reduction should be slow.  You've had all your life to form those "bad habits" so don't expect to change them all overnight.  If you slip and eat something you shouldn't don't drown yourself in disappointment by beginning an eating binge.

Farmers Market Fave from The Titanium Chef

I absolutely love farmers markets.  I don't have a yard to have a garden and my attempt at a potted garden failed miserably!  So I love going to farmers markets because I can still get that great straight from the garden produce that you can't get from the grocery store.  Here is a great recipe to use with those farmers market finds.

Fresh Tomato Flatbread Pizza
Prep Time: 15 minutes
Start to Finish: 30 minutes
Makes: 2 servings

2 oval whole wheat flatbread wraps or whole wheat tortillas
2 tsp olive oil
1 medium onion, sliced thinly
2 cloves garlic, finely chopped
1 cup sliced fresh mushrooms
1 T balsalmic vinegar
2 Roma tomatoes, thinly sliced
2 oz goat cheese
1/4 cup shredded fresh basil leaves

Heat oven to 350.  Place wraps on greased cookie sheet, bake for 7 minutes.  Meanwhile in a non-stick skillet, heat oil over medium heat.  Add onion and garlic, cook 2-3 minutes stirring frequently until tender.  Stir in mushrooms and vinegar.  Cook 2-4 minutes stirring frequently until tender and liquid is absorbed.  Top each wrap with mushroom mixture and tomatoes.  Drop small pieces of goat cheese over pizza.  Bake 10-15 minutes until cheese is melted.  Sprinkle with basil and enjoy.

1 serving has 330 calories; 13g fat; 15mg cholesterol; 480mg sodium; 37g carbohydrates

Strawberry Parfaits-from The Titanium Chef

I can't seem to get enough strawberries this year.  I love eating them plain and adding them to my yogurt, cereal, salads and even ice cream!  This is a great dessert that will stop that sweet tooth craving but is healthy for you at the same time.  The added bonus you get from adding in the strawberries is they are high in vitamin C which helps you metabolize energizing iron. Give it a try!

Strawberry Parfaits
Time: 10 minutes
Serves: 6

1 tsp ground ginger
1 T ground cinnamon
24 oz low-fat vanilla yogurt
2 baskets (12 oz each) strawberries, hulled and thickly sliced, reserving 6 whole strawberries for garnish

In a large bowl, combine yogurt with ginger and cinnamon.  In parfait cups, layer yogurt mixture with sliced strawberries, garnishing each cup with a whole strawberry.

Per serving: 135 calories, 6g protein, 25g carbohydrates, 3g fiber, 2g fat, 1g saturated fat, 6mg cholesterol, 76 mg sodium.

Mix It Up! 

• Simmer 2 cups thinly sliced rhubarb in 1 cup water with 2 T honey.  Strain, and toss fresh strawberry slices with the cooked rhubarb.  Refrigerate 4 hours and layer with yogurt.
• Toss all the parfait ingredients into a food processor along with a banana and enough low-fat milk to make a smoothie.
• Top pancakes with a dollop of ginger-cinnamon-vanilla yogurt and plenty of sliced strawberries as a healthy alternative to syrup.

Get Fueled!

You can easily build your own all-day-energy meals with these essential ingredients:

1. Whole Grains are carbohydrates, a source of quick energy.
2. Low-fat dairy has protein for slow-burning, long-lasting energy.
3. Vitamin-rich veggies keep your body running at peak capacity.

Choose at least one item from each category and put them together to make a great healthy and energy filled meal.

Roast Chicken from The Titanium Chef

Here is another great recipe to give you energy all day!  Many people are intimidated by whole chickens but try it out, its very easy and delicious.

Roast Chicken
Time: 1 hour 10 minutes
Serves: 6

1 3-lb chicken
3 T extra virgin olive oil
1 tsp kosher salt
Freshly ground black pepper to taste
2 lemons
1 large spring onion, sliced thinly

Heat oven to 425.  Rub oil, salt and pepper into chicken skin.  Squeeze 2 lemons over skin and stuff rinds and onions into cavity.  Roast 60 minutes (until internal temp is 180).  Remove skin.

Per serving: 233 calories, 25g protein, 2g carbohydrates, trace fiber, 13g fat, 3g saturated fat, 77mg cholesterol, 316mg sodium

Mix It Up!

• Serve sliced chicken with onions in corn tortillas topped with salsa.
• Whisk 1 T honey into the olive oil before rubbing into chicken.
• Add black olives and capers to the cavity.

Fresh Foods For All-Day Energy

The next few recipes that will post are fresh and will keep you feeling fueled and satisfied--with delicious lean protein, whole-grain carbohydrates, vitamin-rich fruits and vegetables and guilt-free low-fat dairy.

Black-Eyed Peas & Spring Greens
Time: 30 minutes    Serves: 6

1 cup dried black-eyed peas
1 clove garlic
3 T olive oil
2 T lemon juice
1/2 tsp kosher salt
1/4 tsp ground cumin
Freshly ground black pepper to taste
6 cups mixed spring greens
1 cucumber, thinly sliced

In boiling water, cook black-eyed peas and garlic for about 20 minutes.  When tender, strain and set aside.  In a small bowl, whisk together olive oil, lemon juice, salt, cumin and pepper.  Toss black-eyed peas and garlic with mixed spring greens and top with dressing.

Per serving: 170 calories, 7g protein, 20g carbohydrates, 6g fiber, 7g fat

Mix It Up!

• Toss the cooked black-eyed peas with 3 cups cooked brown rice and a splash of chile sauce to taste before serving over greens.
• Add black-eyed peas and spring greens to a pot of hot chicken stock, along with thinly sliced onions, carrots and celery.
• Cook diced smoked turkey with the black-eyed pease for a Southern-style (but bacon-free) flavor.

Health Boost!
Black-eyed peas are high in the minerals magnesium and iron and in folate.

New Excercise Combo Brings Down Blood Sugar

If you have type 2 diabetes, you may be able to significantly lower your blood glucose by alternating an aerobic activity like walking with weight taining, according to a new study published in the Journal of the American Medical Association.  Researcher Timothy Church, M.D., Ph.D., M.P.H., recommends the following steps, though he's quick to note, "All exercise is good for you--the important thing is to just get off the couch."

Pick your excercises with advice from your doctor about the best aerobic and weight-training exercises for you and your condition.

Get aerobic--that's any activity that elevates heart rate and breathing--at least three days per week, for about 30 minutes.

Lift light weights at least two days per week, initially working with a doctor-approved trainer or physical therapist, for 30 minutes.  A weight machine may be ideal for leg exercises; free weights are effective for your upper body.

Meet Your Daily Fiber Quota

These three easy-to-prepare tasty meals offer a total of three servings of whole grains, the daily recommendation for people with diabetes.

Breakfast
1/2 cup oatmeal made with 8 ounces skim milk
5 unsalted almonds
1/2 cup sliced strawberries
1 hard-boiled egg

Lunch
Whole wheat bread with 3 ounces grilled chicken breast, 1/2 cup chopped romaine lettuce, sliced tomatoes, 1/2 cucumber cliced, 1/4 cup chopped red cabbage
Dress sandwich with 1 Tbsp balsamic vinegar and 1 Tbsp olive oil
1 orange

Dinner
3 ounces broiled salmon with juice of one lemon wedge
1/2 cup brown rice pilaf
1 cup steamed green beans
1/2 cup grapes

Whole Grains: The Carb Lover's Diet

Most people think that if you have diabetes you can't eat carbs.  They are wrong.  Fiber-rich whole-grain carbs are an essential part of a health diet, and are much better than white flour and other refined carbs at keeping blood glucose at optimal levels. 

Grains like brown rice, whole wheat or barley are labeled "whole" because they contain all three naturally occuring layers--the germ, endosperm and bran--that are stipped out of the processed grains such as white rice and all-purpose flour.  that means whole grains are packed with soluble and insoluble fiber, important to proper digestion, regulation of blood glucose and controld of LDL (bad) cholesterol.  They're also good sources of trace minerals like magnesium, iron and potassium, which help maintain muscles, bones and nerves.

You can safely enjoy up to three servings of whole grains a day.  A 1/2 cup serving typically contains about 20 grams of carbs and about 80 calories.  Grains can be prepared the way you would rice or rolled oats, in a pot or rice cookier with two parts water to one part whole grain over low heat. 

Current research suggests that eating throughout the day is helpful to blood glucose control.  That means thinking beyond just the three traditional daily meals and incorporating smart snacks into your eating.  Some easy ways to get whole grains intoyour snacks include:  two crisp rye bread crackers with one ounceof string cheese; two brown rice cakes slathered with a tablespoon of peanut butter; one whole wheat wrap with two ounces of turkey breast and a slice of tomato; and 1/4 cup no-sugar-added granola with 1/2 cup skim milk.


Source: Christine Gerbstadt, M.D., R.D., is a certified diabetes educator and spokesperson for the American Diabetic Association.

Prevent Cancer

You can reduce your risk of colorectal cancer by 25 percent just by following these basic healthy lifestyle guidelines, says a recent study published in BMJ:

• Get 30 minutes of cardio exercise per day.
• Limit yourself to no more than one alcoholic beverage per day if you're a woman (two if you're a man).
• Don't smoke.
• Eat about 25 grams of fiber per day, six daily servings of fruits and vegetables and no more than one pound of meat per week--with less than 30 percent of your calories coming from fat. 
• Keep your waist size under 34 inches f you're a woman (40 if your're a man).

Shake The Salt Habit

Lower your risk of diabetic kidney disease, a leading cause of kidney failure, by limiting your daily salt intake to about one teaspoon, says a new review published in the Cochrane Library.  Researchers suggest that you keep an eye on added salt in cold cuts, packaged goods and other processed foods.  Read labels carefully and stay under 1,500mg of sodium per day.

Fresh Tomato and Cucumber Salad from The Titanium Chef

I am loving all of the fresh fruits and vegetables that are in season right now, they seem to be all I want to eat.  Try out this easy, tasty and healthy salad!

Tomato and Cucumber Salad
2 servings

1 medium tomato cut into 6 slices
1/2 cup chopped cucumber
1/8 tsp salt
1 1/2 tsp finely chopped basil leaves
1 tsp grated lemon peel
1 tsp sugar
1 T balsalmic vinegar

On 2 salad plates arrange tomato slices in a circle, overlapping.  Top with cucumber.  Sprinkle salt over tomatoes and cucumbers.  In small bowl mix basil, lemon peel and sugar; sprinkle over salads.  Drizzle with balsalmic vinegar.  Let stand 5 minutes before serving.

Top 10 Foods for Women

A woman's nutritional needs are much more specific than a man's.  Pam Peeke, M.D., M.Ph., author of Fight Fat After 40 (Viking 2000) and assistant professor of medicine at the University of Maryland School of Medicine explains why:

"Women are special. They have unique nutritional requirements to keep them energized and focused, especially as they age. And that means over the age of 30! Here's a great list of foods that every woman needs to incorporate into her weekly diet to guarantee that as each year goes by, she stays as healthy and fit as she can."

So, just because you work like a man and play even harder, your diet really should be a little more ladylike. Here are some of the most nutrient packed foods to help you get everything you need to fuel that beautiful, wonderful, womanly body.


10. Soy Protein: Found in products like tofu, soy milk, soy nut butter and cereal.  Soy protein is heart healthy and rich in phytonutrients.  Aim for up to 25 grams of soy protein each day.

9.  Whole Grains: They are high in fiber and allow you to stave off digestive problems that are so common in women.  Try to incorporate more whole grains like brown rice, bran flakes, whole-grain breads, barley and quinoa.

8.  Foods Rich in Folate: foods such as oranges, asparagus, fortified cereals and beans.  Folate is important during pregnancy to ensure proper neural tube development of the fetus and has been shown to be important for heart health. Make sure to get the RDA of 400 micrograms (mcg) per day.


7.  Cranberries and Cranberry Juice: The proanthocyanidins found in cranberries help prevent bacteria from sticking to the walls of the bladder, which helps to ward off urinary tract infections (UTIs). New research also suggests that cranberries may promote cardiovascular health.


6.  Water: Though it is not a food, water is important for all metabolic processes in the body.  It also helps with digestion, weight loss and improves the appearance of the skin.  Drinking eight to 10, eight-ounce glasses of water each day is key, but eating foods with a high water content (like fruits and certain vegetables) will also contribute to your water intake.


5.  Nuts:  Nuts are full of monounsaturated fats, which can help lower cholesterol levels, and polyunsaturated fats, which can help prevent heart disease. Plus, nuts are a good source of protein, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts pack a lot of calories into their tiny packages, so try to limit your serving to an ounce a day. That's 28 peanuts, 14 walnut halves and only 7 Brazil nuts.


4. Green Leafy Vegetables: This category of vegetable includes everything from kale to bok choy to darker lettuces. These vegetables provide important nutrients as well as fiber (aim for 20 to 35 grams each day) to your diet. Try to get at least three servings of vegetables each day.

3.  Fruits Rich in Vitamin C: These include citrus, strawberries, green and red peppers, collard and mustard greens, broccoli, spinach, tomatoes, potatoes, kiwi, guava and parsley.  In addition to contributing to overall health, fruits rich in vitamin C, an antioxidant, have recently been linked to a decreased risk of coronary disease.  Fit 2 to 3 servings of fruit into your daily diet.

2.  Iron-rich Foods: Due to their monthly cycles, premenopausal women need more iron. Good sources of iron are garbanzo beans, lean beef, Swiss chard, tofu and dried apricots. Women need 12 to 15 milligrams of iron each day, compared to just 10 to 12 milligrams for men


1. Calcium-rich Foods: Calcium helps keep bones strong and along with regular weight-bearing exercise, helps to stave off osteoporosis. Good choices are low-fat dairy products, dark green leafy vegetables (kale, broccoli, collard greens), calcium-fortified soy products and tofu, calcium-fortified juices and calcium-fortified grains. Check this list to see how much calcium you need each day:


Dietary Reference Intakes (DRIs)
4 to 8 years: 800 milligrams
9 to 13 years: 1300 milligrams
14 to 18 years: 1300 milligrams
19 to 50 years: 1000 milligrams
51 to 70+ years: 1200 milligrams

Source: The FoodFit Company

Lack Of Sleep May Promote Obesity

It is known that short-term sleep deprivation increases plasma concentrations of ghrelin (a hormone related to increased appetite) and decreases those of leptin (a hormone related to satiety.)

In a randomized crossover study, researchers studied twelve normally healthy non-obese men to observe the effect of sleep deprivation on energy intake and physical activity. During the first night of each 48-hour session, subjects had either 8 hours (from midnight to 8:00 a.m.) or 4 hours (from 2:00 a.m. to 6:00 am. of sleep. All foods consumed thereafter (jam on buttered toast for breakfast, buffet for lunch, and a free menu for dinner) were eaten with no restrictions. Physical activity was also recorded. Sensations of hunger, perceived pleasantness of the foods, desire to eat some foods, and sleepiness were also evaluated.

In comparison with the 8-hour sleep session, subjects consumed 559 (22%) more calories on the day after sleep restriction, and hunger was higher before breakfast and dinner. Researchers observed no change in the perceived pleasantness of the foods or in the desire to eat the foods. Physical activity was slightly higher after sleep restriction than after 8 hours of sleep, even though the sensation of sleepiness was more apparent.

In this group of healthy men, one night of reduced sleep led to an increase in food intake and, to a lesser extent, physical activity-related energy expenditure. Although further research is needed to confirm the results of this small study, these results suggest that sleep restriction could be a factor that promotes obesity. B. Romer MA .

Go get some zzzzz's! :)

7 Simple Food Remedies

Here are some things to try to banish the occasional headache or upset tummy with remedies straight from your kitchen.

1. Banana-cure for stress or anxiety
According to Molly Kimball, RD, a medium banana has only 105 calories and 14g of sugar, it fills you up, provides a mild blood sugar boost and has 30% of the day;s vitamin B6, which helps the brain produce mellowing serotonin, getting you through a crisis peacefully.

2. Raisins-cure for high blood pressure
Sixty raisins-about a handful-contain 1g of fiber and 212 mg of potassium.  Numerous studies show that polyphenols in grape-derived foods such as raisins, wine, and juice are effective in maintaining cardiovascular health, including bringing down blood pressure.

3. Yogurt-constipation or gas
One and a half cups of live-culture yogurt (high in gut-friendly bacteria) pushes food more efficiently through the gastrointestinal tract, says a 2002 study in Alimentary Pharmacology & Therapeutics.  The beneficial bacteria also improve your gut's ability to digest beans and dairy lactose, which can cause gas.

4. Can of tuna-cure for a bad mood
A 3-ounce serving of canned white tuna has about 800 mg of omega-3s, which research suggests may treat the kind of blues that leave you feeling low or anxious. The fatty acids in fish have been endorsed by the American Psychiatric Association as an effective part of depression treatment, says Elizabeth Somer, RD. 

5. Basil-cure for tummy troubles.
Studies suggest that eugenol, a compound in basil, can keep your gut safe from pain, nausea, cramping, or diarrhea by killing off bacteria such as Salmonella and Listeria.  Eugenol even has an antispasmodic property that can keep cramps at bay, says Mildred Mattfeldt-Beman, PhD.  Use minced fresh basic in sauces or salads.

6. Pear-cure for high cholesterol
One medium pear has 5 g of dietary fiber, much of it in the form of pectin, which helps flush out bad cholesterol, a risk factor in heart disease.

7. Orange Juice-cure for fatigue
The fructose in a 4 ounce glass is a perfect pick me up.  Some studies suggest that vitamin C's ability to combat oxidative stress caused by free radicals may provide energy, and the vitamin plays a key role in metabolizing iron, which helps your body move energizing oxygen through your bloodstream.

A Healthy, Fast and Easy Dinner from The Titanium Chef

Macaroni and Cheese is one of my favorite comfort foods, especially when it is homemade.  But with all of the cream, cheese and butter that is usually in it it is definitely not good for my waistline!  Try out this fast and easy and above all healthified dish, you won't even miss the calories! 

Healthified Macaroni and Cheese
Prep time: 20 minutes
Start to finish: 45 minutes
Makes: 6 servings (1 cup each)

2 cups uncooked regular or whole wheat elbow macaroni
2 cup fat-free (skim) milk
3 T flour
1 tsp Dijon mustard
1/4 tsp salt
1/4 tsp pepper
1/4 tsp ground red pepper (cayenne)
2 cups shredded reduced fat Sharp Cheddar Cheese

In a 3 quart saucepan cook and drain macaroni as directed on package.  Return to pan and cover to keep warm.  Meanwhile heat oven to 350 and spray an 8 inch square backing dish.  In a 2 quart saucepan mix milk, flour, mustard, salt pepper and ground red pepper with wire whisk until smooth.  Cook over medium heat, stirring constantly till mixture boils and thickens.  Remove from heat and stir in cheese until melted.  Add cheese sauce to cooked macaroni, mix well.  Spoon into baking dish.  Bake 20 to 25 minutes until edges are bubbly. 


59% less fat and 24% fewer calories than the original.

You Need to Address These Things FIRST, Well Before and During ANY Weight Loss Program

The vast majority of you who are diligent about making the basic changes below will be able to successfully lose weight in a safe and healthy way and experience lifelong success at maintaining your ideal weight, because you will have addressed key underlying lifestyle and emotional issues that were keeping you stuck.

This truly works for the vast majority of people who try it! So please, don't gloss over it. Really evaluate your current habits, and identify where you may still be lagging.

TG 2000 ADVANCE, and TG MAX ULTRA can help you successfully lose weight while simply applying the following eight foundational principles:

1. Eliminate processed foods, sugar, and starches, and replace them with fresh raw vegetables, lean meat and eggs. You should stick to these principles, so that your foods are as nutrient-dense as possible.

2. Reduce your grains and fruits, as their sugars will contribute to the insulin resistance that makes it difficult for you to metabolize fat properly.

3. Replace soda, fruit juices, and other caloric beverages with plenty of pure water every day. Increased water intake has been shown to accelerate weight loss.

4. Add plenty of exercise, and make sure you include high-intensity burst-type exercises which are far superior than any other exercise for boosting weight loss naturally. Exercise is every bit as important as what you eat—NO exceptions—regardless of your age, gender, lifestyle, or level of health. A regular exercise routine is crucial for countless aspects of your health, beyond fitness and body weight—even if it means starting with just 5 minutes per day.

5. Make sure you're getting adequate sleep.

6. Manage your stress. Adopt a technique like meditation and Yoga, which can help you nip cravings in the bud.

7.Whenever you are reducing weight and breaking down body fat, it's important to incorporate a detoxification program.  Meta 21 is the product we have designed for this very purpose. Your body stores many toxins inside fat cells, and when you break those down, toxins naturally enter your bloodstream and can actually make you feel sick if you don't take steps to "mop them up."

8. Increasing your protein intake by 30% has been shown to be an effective way to speed up weight loss. There are protein bars, and natural foods, that can contribute more protein in the diet such as great tasting Quinoa. (Pronounced Keen-wah.) This is an extrememly versatile grain that tastes good! It can be added to most any dish, as well as eaten plain, in casseroles, soups, and even as a warm breakfast cereal!

When taking a "lifestyle inventory," you may be surprised to find one little area you've ignored, which, if you made some simple changes, might totally change your situation.

For example, something as simple as cutting out all soda and sweetened beverages could easily be the tipping point that makes your body start losing the fat!

--some excerpts of this article shared from Dr. Mercola, at Mercola.com

A Quick, Easy and Healthy Dinner from The Titanium Chef

Spring is coming and that means it is time to break out the BBQ grill!  Kabobs are one of the fastest, most delicious and my personal favorite thing to grill.  This recipe caught my eye because it has sweet potatoes on it in place of regular potatoes.  Feel free to mix up the vegetables or types of meat to suit your tastes.  Your possibilities are endless!

Pork and Sweet Potato Kabobs
Prep Time: 15 minutes
Makes 2 servings (2 kabobs each)

1/3 cup orange marmalade
1 tsp chopped fresh rosemary
1/4 tsp salt
1/2 pound sweet potatoes cut into 8 chunks
2 T water
1/2 pound pork tenderloin cut into 1 inch pieces
1 small zucchini cut into 8 slices

Heat gas or charcoal grill.  In saucepan heat rosemary, marmalade and salt to boiling, stirring frequently.  Remove from heat, set aside.  In microwavable bowl, heat sweet potatoes and 1 tablespoon water, cover loosely with paper towel.  Microwave on high 2 to 3 minutes, stirring once, just until potatoes are tender (don't overcook).  Drain and rince with cold water.  On each of four 10 or 12 inch skewers (if using wood skewers make sure to soak them in water for 10 minutes) carefully thread pork, sweet potatoe and zucchini alternately, leaving 1/4 inch space between each piece.  Place kabobs on grill over medium heat.  Cover grill and cook 8 to 10 minutes turning once and brushing with marmalade glaze during the last 3 minutes, until pork has no pink in the center. 

Per serving (2 kabobs):  370 Calories and 4 1/2 grams of fat

Caprese Salad from The Titanium Chef

Here is a very simple but very delicious appetizer or snack or even main dish to make using lots of that basil that is so good for you!  The tomatoes have tons of great nutrients and the real mozzarella is low fat and loaded with calcium.  This is too simple not to try!

Caprese Salad

2 tomatoes
Fresh mozarella cheese
4 basil leaves
Olive Oil
Balsalmic Vinegar
Salt and Pepper

Cut each tomatoe into 4 slices.  Lay 4 slices on a plate and top each slice with a slice of mozzarella.  Add on another slice of tomato and then top each of those with a basil leaf.  Drizzle each stack with a little olive oil and balsalmic vinegar and a sprinkle of salt and pepper.  These little stacks look fancy and taste delicious! 

Another twist on this is to chop up the tomatoes, cheese and basil and mix together in a bowl with a little olive oil, balsalmic and salt and pepper.  Then serve in bowls. 

Herbs: Who Knew??

Herbs are not only great in meals for spice and added flavor but are key to the nutritional density in the foods you eat. Herbs can protect you against diseases, clear toxins from your body, and provide you with vitamins and minerals.


Here are some examples of such, from a list of nine assembled by Planet Green:

Basil

Basil provides Vitamins A, C, and K, along with iron, manganese, magnesium, and potassium. Loaded with flavonoids, basil helps prevent cell damage from radiation and oxygen.

Ginger

Treat nausea and an upset stomach with ginger; prevent and treat the common cold with its antiviral components.

Fenugreek

This Mediterranean herb is good for menstrual cramps, menopause symptoms, cholesterol, and diabetes.

Flat Leaf Parsley


Parsley is renowned for containing high levels of antioxidants and is full of vitamins, minerals, and dietary fiber that help balance cholesterol and ward off constipation.

Turmeric

The Cork Cancer Research Centre's test results show that turmeric can kill gullet cancer cells in 24 hours!

Sources:

Planet Green February 24, 2011

Apple-Kiwi Smoothie from The Titanium Chef

Smoothies are a great snack or meal replacement.  Lots of times I even have them as a dessert!  They are full of lots of good nutrients and taste delicious and the best part is they only take a few minutes to make.

Apple-Kiwi Smoothie
Makes 2 servings

1 small apple cut into chunks (leave the peel on for more fiber and vitamins)
1 kiwi fruit peeled and cut into chunks
4 medium strawberries
2/3 cup 99% Fat Free creamy strawberry Yoplait yogurt
1/3 cup apple juice

Place all ingredients in a blender and blend until smooth.  Pour into two glasses and serve immediately.

1 serving has only 150 calories and 1 gram of fat.

Natural Weight Loss Food: Cucumbers

Cucumbers are known as one of the most light and refreshing fruits.  Since cucumbers are more than 90% water they contain no fat, almost no carbohydrates and very few calories which makes them a very popular diet friendly snack. 

Since cucumbers are mostly water, each 1/2 cup serving contains only ten calories--and thats including the peel!  The skin, seeds and membrane of the cucumber contain some fiber.  Its estimated that eating a single eight inch cucumber with the peel gives you about 12% of your daily fiber intake.  So next time those afternoon munchies hit grab a cucumber!

Natural Weight Loss Food: Avocado

Avocados are a famously fatty fruit.  The green fleshed avocado for a long time was thought of as the dieters nightmare, containing more fat and calories per pound than almost any other food.  But recent scientific research has discovered that avocados are actually loaded with "good" monounsaturated and polyunsaturated fats.  These types of fight though still relatively high in calories actually help lower cholesterol levels and decrease the risk of heart disease, which is the leading cause of death for Americans. 

The trick to buying avocados is determining the ripeness of the fruit.  The skin of a ripe, ready to eat avocado will give a little when you press it firmly.  If it is hard, the avocado is not ready.   If your thumb practically breaks through the skin, it is overripe.  To ripen a green avocado you can place it in a paper bag on the kitchen counter for a few days.  To speed up that process even more, toss in a ripe banana or apple.  These fruits give off ethylene gas, a natural ripening agent. 

Avocados have a tremendous amount of nutrients packed in one small little package.  They're loaded with dietary fiber, vitamin B6, vitamin C, vitamin E, potassium (60 percent more than bananas), magnesium and folate, and they contain absolutely no cholesterol or sodium.

The fat content of avocados is truly impressive. A medium-sized avocado contains 30 grams of fat -- as much as a quarter pound of beef.  But as we mentioned before, this is mostly "good" fat. Of the 4.5 grams of fat in each serving of avocado (7 percent of the daily allowance), 3.5 grams are monounsaturated and polyunsaturated fats.


These unsaturated fats raise the body's levels of high-density lipoprotein (HDL) -- also known as "good" cholesterol -- and lower levels of low-density lipoprotein, the "bad" cholesterol that contributes to heart disease. For that reason, the American Heart Association recommends a diet that contains 30 percent of calories from healthy unsaturated fats like avocado.

When eaten in moderation, avocados can provide healthy fats for a balanced diet and contribute to long-term cardiovascular health.

Natural Weight Loss Foods: Whole Wheat Bread

There are so many natural foods out there that are great in helping you lose weight.  Over the next couple of weeks we will be highlighting a few of them.  The first one is whole wheat bread.

We all know that whole wheat is the best type of wheat but beware, just because your bread is brown does not mean that it is whole wheat.  Even if the label says "wheat" bread and boasts "wheat flour" as the first ingredient, it still may not be made with the flour from wheat.  That brown color?  It comes from caramel coloring.

People still think that bread is fattening, but on the contrary bread can be the best fat-fighting friend on your diet.  Bread is naturally low in fat and can be high in fiber.  Because it is so versatile you can easily eat many servings a day in place of other high calorie foods.  As long as you aren't piling on fatty spreads or fillings, bread can help you lose weight.  The trick is to keep yourself from slathering that bread with butter or margarine.  Try a little olive oil, it has great flavor and is also good for your heart.

Whole-wheat bread is good for you for a number of reasons.  It is high in complex carbohydrates, low in saturated fat, a source of protein and a storehouse of nutrients and fiber.


What milling removes, manufacturers try to put back in. Lost B vitamins -- thiamin, riboflavin, niacin, folic acid -- and iron are added back to form enriched bread products. Many other nutrients, especially minerals and fiber, don't get added back. So if you eat white bread, you're definitely missing a nutrient-rich and fiber opportunity.

The key to buying whole wheat bread is to make sure it says "100% whole wheat".  Unless you read the word "whole" you are not getting all the goodness of the bran and germ.  Also make sure you check the expiration date before you buy, many whole wheat breads lack the preservitives that prolong freshness.  To prevent it from going stale leave at room temperature only what you will eat in a day or two.  Freeze the rest and take out slices and defrost them as you need them.  Don't refrigerate bread, it only makes it go stale faster.

100 Calorie Pack Cookies from the Titanium Chef

100 calorie packs are all the craze right now!  You can get just about any food or snack item in them.  These pre-packaged items are great for portion control but can get a little pricey if you aren't too careful.  And although store bought cookies will do in a pinch lets be honest, homebaked ones are much better!  Here is a recipe to make yummy homemade 100 calorie pack cookies, try them out, you won't be disappointed! 

100 Calorie Pack Cookies
Adapted from Weight Watchers Online
Makes apporximately 11 packs of 4 cookies each (44 cookies)

Ingredients:
2 Tbsp butter, softened
2 tsp canola oil
1/2 cup brown sugar (don't pack)
1 tsp vanilla extract
1/8 tsp salt
1 large egg white
3/4 cup flour
1/4 tsp baking soda
1/3 cup mini chocolate chips

Directions:
Preheat oven to 375 degrees.  In the bowl of a stand mixer, cream together butter, oil and brown sugar.  Add in vanilla, egg white and salt.  Mix until combined.

In a small bowl, whisk together flour and baking soda.  With mixer on low, slowly add flour mixture to butter mixture a little at a time.  Remove bowl from mixer and stir in chocolate chips.

Drop by rounded 1/2 teaspoons on baking sheet, about 1 inch apart.  Bake cookies until edges are lightly golden, about 5-7 minutes.  Place cookies on cooling rack to cool completely.  Store in airtight container.  Or you can place the cookies in the freezer in 4 cookie packs and pull them out as needed, allowing them to come to room temperature. 

One serving is 4 cookies, which is approximately 100 calories.

8 Fat Fighting Foods

These 8 great foods do the work for you, they have proven lipid-melting powers that help you slim.  Whats not to love about that!

Almonds Dieters with 3 ounces of these nuts every single day reduced their weight and boy-mass index by 18 percent as compared to an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found.  Almonds are high in alpha-linolenic acid which can speed the metabolism of fats.  Stick to 12 almonds per serving.

Berries Strawberries and raspberries are loaded with Vitamin C and can help you sizzle up to 30 percent more fat during exercise suggests research from the Arizona State University at Mesa.  Blend a vinagaigrette of 1 cup berries and 1/4 cup balsalmic vinegar.

Cinnamon Sprinking 1/4 teaspoon on your food may prevent a postmeal insuling sipke-the increase normally occurst after you eat and signals that body that it should store fat rather than burn it.  Add a dash to your oatmeal, yogurt or coffee.

Mustard  The spice that gives mustard its color, tumeric, may slow the growth of fat tissues, a study in the journal Endocrinology notes.  Get rid of mayo in favor of mustard or sprinkle tumeric on cauliflower and roast for a tangy side.

Oranges They contain fat-torching compounds called flavones.  Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds.  Snack on slices or drink freshley squeezed OJ (with pulp!) for the biggest payback.

Soybeans These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits.  Add 1/2 cup edamame to salad.

Sweet potatoes They are high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips.  Bake a small sweet potato-think of two bars of soap as a portion size-and top with a dollop of lowfat or nonfat cottage cheese.

Swiss Cheese "Calcium rich foods reduce fat-producing enzymes and increase fat breakdown," says Michael B Zemel, Ph.D., director of the Nutrition Institutue at the University of Tennessee at Knoxville.  Put toe to toe with some of its cheesy counterparts, Swiss is a heavy hitter in the calcium department.  Layer a slice on a sandwich or stack some on high-fiber crackers.

Cheesy Potato Skins from the Titanium Chef

I absolutely love potatoes in all forms!  These potato skins have an amazing flavor, are super easy to make and are pretty healthy.  They are perfect as a side dish or an appetizer, try them out and I promise you won't be disappointed.

Cheesy Potato Skins

5 large russet potatoes
1 tsp olive oil
1/2 tsp paprika
1/4 tsp salt
1/8 tsp cayenne pepper
2 T freshly grated Parmesan Cheese

Preheat oven to 400 degrees.  Scrub the potatoes well.  With a paring knife remove the skin and about an 1/8 of an inch of the flesh in long 1 to 2 inch wide strips.  (Reserve peeled potato for another use)  Toss skins with oil, paprika, salt and cayenne.  Place in a single layer on a lightly oiled baking sheet; sprinkle with Parmesan.  Bake until tender and golden, 25 to 30 minutes.

Enchiladas from the Titanium Chef

Now that the holidays are over most of us are trying to get back to a normal amount of sugar in our lives and start eating a little healthier!  These enchiladas are amazing and are packed full of healthy things and are big on taste.  Try them out, you won't be disappointed!

Enchiladas

4 oz fat free chicken broth
1 T canola oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1 cup grated zucchini
2 cups boneless, skinless chicken breast, cooked and shredded
2 T chopped cilantro
1 1/2 cups low fat part-skim grated mozzarella cheese
1 4oz can diced green chiles
4 cloves garlic
1 19oz can green enchilada sauce
8-10 whole wheat tortillas
Sliced black olives
Light or fat free sour cream

Preheat oven to 350 degrees.  Prepare all ingredients for assembly.  In a large frying pan, bring chicken broth and canola oil to just boiling.  Add onion and green pepper and saute until onions are tender.  Add grated zucchini and saute until just cooked.  Drain off liquid and remove from heat.  Add cooked chicken to vegetable mixture and stir.  Add cilantro, 1 1/4 cups cheese (reserving 1/4 cup for later), green chiles, and garlic.  Stir to combine.

Layer 1/2 cup enchilada sauce in the bottom of a 9X13 pan sprayed with nonstick cooking spray.  fill tortillas with meat and vegetable mixture.  Spoon about 1 T enchilada sauce over meat mixture.  Roll tortillas up and put in pan with seam down.  Ladle remaining sauce over enchiladas, making sure tortillas are completely covered in sauce.  Cover with tin foil and bake 12-15 minutes.  Remove foil and sprinkle on remaining cheese...or a little more :)  Bake 10 minutes more until cheese is melted.  Then turn on boiler and plance enchiladas near the top.  Let it broil until cheese is slightly brown and crispy.  Stay right at oven and watch while the broiler is on, it will go from browned to burnt really fast!  Garnish with olives and sour cream.

Light Loaded Potato Soup from the Titanium Chef

Baked potato soup is delicious but with all the cream, butter and sour cream it isn't exactly healthy for you.  This recipe is adapted from "Cooking Light".  Give it a try, its very easy to throw together and is just as delicious as its fattier counterpart. 

Light Loaded Potato Soup

Makes 4 servings (about 1 1/4 cup each)

4 (6-ounce) red potatoes
2 tdp olive oil
1/2 cup chopped onion
1 1/4 cups fat free, lower sodium chicken broth
3 T flour
2 cups low fat milk, divided
1/4 cup reduced fat sour cream
1/2 tsp salt
1/4 tsp black pepper
3 bacon slices, halved
1/3 cup shredded cheese
4 tsp thinly sliced green onions

Scrub and dry potatoes, prick them all over with a fork.  Place potatoes on a plate and microwave them on high, about 13 mintues.  Potatoes should be tender.  Cut them in half, set aside.

While the potatoes are cooking, heat the oil in a sauce pan over medium high heat.  Add onion, and saute for 3 minutes.  Add broth.

In a small bowl, combine flour and 1/2 cup milk.  Add the mixture to the pan wit 1 1/2 cups milk.  Bring to  a boil, stirring frequently.  Cook for 1 minutes.

Remove pan from the heat.  Stir in sour cream, salt and pepper.  Set aside.

Place a paper towel on a microwave safe plate.  Arrange bacon halves on paper towel, cover them with a second paper towel.  Microwave on high for 4 minutes.  Crumble bacon.  Set aside. 

Scoop the potato pulp out of the skins, and mash the pulp into the soup.  Discard skins.

Garnish each serving of soup with cheese, green onions and crumbled bacon.  Serve immediately.

Pumpkin Pie Bites from The Titanium Chef

I love baking during this time of the year because I can use pumpkin!  I know I could bake with it all year long but there is just something about chilly weather that makes baking with pumpkin perfect.  Try this delicious recipe from The Biggest Loser's chef Devin Alexander.  It contains healthy fruits, whole grains and natural sweeteners.  And another great bonus is that pumpkins are loaded with the cancer-fighting antioxidant beta carotene.  What could be better than that, a delicious dessert that will also help prevent cancer?!?  Try it out, you won't be disappointed!

Pumpkin Pie Bites
Serves 32

Butter-flavored cooking spray
3/4 cup whole-grain, crunchy, low-sugar cereal (like Kashi's Whole-Grain Nuggets)
2 T maple syrup
1/4 tsp ground cinnamon
8 egg whites
1 15-oz (1 3/4 cups) solid pumpkin puree
3/4 cup agave nectar
2 T whole-wheat pastry Flour
2 1/2 tsp pure vanilla extract
1 1/4 tsp pumpkin pie spice
1/2 tsp baking powder
1/4 tsp salt

Heat the oven to 350 degrees.  Coat and 11X7 glass or ceramic baking dish with cooking spray. 

Finely grind cereal in food processer.  Transfer to a small mixing bowl and stir in syrup and cinnamon.  Spoon into baking dish; spread evenly across bottom.  Bake for 7-9 minutes, or until lightly browned.

Meanwhile, in a large mixing bowl, lightly beat egg whites until they bubble very slightly.  Fold in pumpkin, agave nectar and flour until well-combined.  Stir in vanilla, pie spice, baking powder and salt and continue mixing until well combined.  Pour into baked crust, spreading in an even layer.  Bake 40-45 minutes, until a toothpick inserted in center comes out almost clean.  Cool on wire rack.

Cut 32 pumpkin "bites" (3 cuts along the width, 7 cups along the length).  Top each bit with 1 tsp whipped topping, if desired.

Nutrition per "bite": 94 calories; trace fat; trace saturated fat; 0mg cholesterol; 102mg sodium; 21g carbohydrates; 15g sugar; 2g fiber; 3g protein.

Agave nectar-made from the Mexican agave plant-is available at most supermarkets, but make sure to buy a brand that doesn't contain added high-fructose corn syrup.  If you have a local Sam's Club or Costco they have by far the best deals on agave. 

Peasant Stew from the Titanium Chef

Winter seems to be in full swing and all I want to eat is soup.  This soup has a lot of great flavors in it and is very low in calories and fat.  You can even make it healthier by making it vegetarian and leaving the chicken thighs out.  There are two kinds of beans in the soup so you will still get lots of great protein without the chicken.  This is a great crockpot recipe, try it out!

Peasant Stew
1 tsp cumin
1/4 tsp salt
1/4 tsp black pepper
6 chicken thighs, skinned (about 1.5 pounds)
1 cup chopped onion
1 can Mexican style tomatoes
1 can diced green chiles
1 can pinto beans, drained and rinsed
1 can kidney beans, drained and rinsed
1/4 cup minced cilantro
1/4 cup low fat sour cream

Combine cumin, salt and pepper; sprinkle over chicken.  Throw chicken, onion, tomatoes, chiles and beans into crockpot and cook on high for 4-6 hours or on low for 8.  Check chicken to make sure it is cooked through. 
Place 1 chicken thigh each in 6 bowls.  Ladle 1 1/4 cups stew into each bowl.  Top with 2 tsp cilantro and 2 tsp sour cream. 

Tips on Cooking and Portion Control

Watching portion sizes when you eat out is easy when you use tricks like these.

• A deck of cards is equal to a 3 to 4 ounce portion of meat, poultry or fish.  the palm of a small or average-sized hand is about the same portion.
• The last join of your thumb or a domino is about the size of a 1-ounce portion of cheese.
• A tennis ball is equal in size to a medium apple or orange.
• A medium-size closed fist or a baseball is about the size of a 1-cup measure of cereal, pasta, fruit, or vegetables.
• A handful of chips is equal to a 1-ounce serving.
• A computer mouse is equal in size to a medium potato.

When portioning recipes, look for a definition of the serving size.  If this information is not provided, use these tips for determining that information yourself.

Soups, Stews, Side Dishes
Just before serving, turn the food into a large dry or liquid measuring cup; level the top.  Divide this yield by the number of servings.  For example, if the yield is 4 cups, and the recipe makes 4 servings, divide 4 cups by 4--each serving is 1 cup.

Casseroles
Choose a round or square casserole dish.  Just before serving, divide the food into equal portions.  First locate the center, then cut through it, dividing the casserole into equal portions.

Low Fat Pumpkin Pancakes from the Titanium Chef

I can't get enough pumpkin right now, it has been going in bread, cookies, muffins, oatmeal, granola and now these tasty pancakes!  There is just the right amount of pumpkin in these, they are good with a chopped apple or a handful or raisins or chopped cranberries thrown in.  Enjoy them with warm maple syrup.

Pumpkin Pancakes

1 cup flour
1/4 cup brown sugar
1 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp nutmeg
1 large egg, lightly beaten
1 T canola oil
1 cup nonfat milk
1/3 cup pure pumpkin

Whisk flour, sugar, baking powder, salt, cinnamon, ginger and nutmeg together in a medium bowl.  Combine egg, oil, milk and pumpkin in a small bowl.  Stir pumpkin mitxture into dry ingredients just until moistened, don't over stir!  There will be small lumps and that is exactly how its supposed to be.  Let batter sit for five minutes.

For each pancake, scoop 1/4 cup batter on a hot griddle or nonstick skilled sprayed with cooking spray.  Turn pancakes when bubbles appear and edges are cooked, after about 2 minutes.  Cook for 1 1/2 minutes on second side. 

Makes 8-10 pancakes.

Per two pancake serving:  Calories 226, calories from fat 46, total fat 5g.