Size Really Does Matter

Do you have a lot on your plate?  Does squeezing in time for the gym just seem impossible?  Paring down your portions is the easiest secret to staying slim.

Before you swear off everything except for baby carrots and celery, read this!  The culprit behind weight gain may not be what you eat but how much you eat.  Since the late seventies, we have added 570 calories a day to our diets, and half of them can be attributed to larger portions, according to research at the University of North Carolina.  "Even though today's serving sizes can be more than triple what the USDA recommends, they've become our new normal, and anything smaller can seem puny by comparison," says Lisa R. Young, Ph.D, R.D., a Fitness advisory board member and the author of The Portion Teller Plan. Fortunately, having strong visual aids can go a long way toward helping you shift your mind-set.  Once you know what right-size portions look like, selecting them will become second nature.  And the best part?  You can downsize your plate--and your weight--without giving up the foods you love.

Smoothies:  Even the smallest size at most smoothie shops is often double the amount you should be sipping.  A large can contain 40 ounces and 1,000 plus calories!  Pass up the juice bar and bring your own recovery drink to the gym.  Try Dannon DanActive or Oikos Organic Drinkable Low fat Yogurt.  Or at home, make your own by blending three quarters of a cup of low fat milk with a half cup of frozen fruit and half a banana.  Makes 8 ounces and has 235 less calories.

Pasta:  This is one dish that always seems to be served in gigantic portions.  Researchers at the Center for Science in the Public Interest found that pasta dinners at some popular chain restaurants contained between three and three and a half cups of noodles, or 840 to 1,040 calories with sauce.  Next time you eat out ask if they offer lunch or half-size portions.  If you don't see a smaller serving on the menu ask to be given just one cup of pasta and have the rest boxed up before its brought to the table.  Special requests are standard nowadays and most waiters are happy to accommodate you.

Potato Chips:  "Snack sizes are often twice as big as they were 30 years ago," says Michael Jacobson, Ph.D., the executive director of the Center for Science in the Public Interest.  "And even though the labels on the bags say they serve two or more, many people polish off the entire contents themselves." One of the most popular snacks, potato chips, may contribute more to long-term weight gain than many other foods or drinks.  A study in the New England Journal of Medicine found that every additional serving of chips a person consumes daily, they gain nearly two pounds every four years.  Choose popped as opposed to fried chips to get more food for fewer calories.  IF you prefer the classic version, opt for a one-ounce package or split a bigger bag with a buddy.

Ice Cream: "Eating directly out of the carton means you may well keep going until you hit the cardboard at the bottom," says Brian Wansink, Ph.D., the director of the Food and Brand Lab at Cornell University.  IF you're indulging in premium ice cream, that can be the caloric equivalent of a double cheeseburger, plus a whopping 20 grams of saturated fat--nearly your daily maximum.  Dish out a single serving and use a small bowl and spoon.  A study in the American Journal of Preventive Medicine found that doing so could shrink your helping by about 30 percent.  At the ice cream parlor get a cup or a cone with a single scoop rather than a sundae or milkshake, which can contain roughly 1,400 to 1,700 calories.

Workout In A Rut? Try Something New...

Are you tired of the same old workout but aren't sure what new to try?  Just dance!  Zumba does more than whittle your waist.  Shake your stuff next time your're struggling to meet a challenge at work or resolve a disagreement with a pal.  "Dancing engages multiple parts of the brain," says Diane Duggan, Ph.D., a psychologist and dance therapist at New York University's Steinhardt School. "It can help you see problems in a new way and find solutions when non seem possible."  So whether you go try out the new Zumba class at the gym or you throw on some tunes and dance around your house you will get a good workout and engage your brain!

Crush Your Cravings

Are you struggling with your diet?  Watch your mouth--not just what you put in it but what comes out of it too.  New research to be published in the Journal of Consumer Research shows that 80 percent of women who used the phrase, "I don't eat that" were able to resist foods not on their plan, while only 10 percent who said "I can't eat it" were successful in avoiding temptation, explains Vanessa M. Patrick, Ph. D., lead author of the study.  "What you say can either make you feel like you're in control or make you feel deprived."  And the idea of missing out can get you into trouble, causing you to overeat later, she warns.  So watch your mouth, it really will make a huge difference.

Snooze To Lose

Sleep more and you will eat less.  Sounds pretty simple right?  A new study from the Mayo Clinic in Rochester, MN, shows how close the link between shut-eye and self-control really is.  REsearchers found that shortchanging slumber by as little as 80 minutes leads people to take in an average of 549 more calories the next day.  "Even a small amount of sleep deprivation can have a big impact on your appetite," explains study coauthor Virend Somers, M.D., Ph. D. Because everyone's needs are different, he advises going without an alarm clock for a few days to see how many hours your body craves, then making that your nightly goal.  Sounds easy enough right?  Give it a try and sweet dreams!

Exercise Your Brain

A good workout not only burns fat, strengthen your heart, and keeps diseases like diabetes at bay--it improves your mental health too.  Work up a sweat and you will:

Stay Sharp: A new study in Medicine & Science in Sports & Exercise shows that people who maintain at least a moderat lever of cardiorespiratory fitness cut their risk of dying from dementia in half. 

Think More Clearly:  Thirty minutes of jogging can improve cognitive skills, like comprehension and attention, according to a study in the International Journal of Psychopysiology.

Remember This: Research conducted in Ireland's University of Dublin found that performance on a memory test got significantly better after only 30 minutes of cycling.

Up Your IQ:  Forty minutes of vigorous activity like running, a day for three months raised scores 3.8 points on average in a Georgia Health Sciences University study.

Feel Happier:  Get moving for at least two hours per week and you're 70 to 85 percent less likely to be depressed or anxious, or to burn out, per a  study in the journal Mental Health and Physical Activity.

Source:  Shape Magazine

Quick and Healthy Breakfasts

Don't skip the most important meal of the day just because you don't think you have time.  You can make a quick, delicious and healthy breakfast that will get you on the right foot for the day!

Top Greek yogurt with fresh blueberries or granola.

Make a batch of steel-cut oatmeal at night.  In the morning cover it with fresh fruits or raisins and heat it up. 

Eat a poached egg on a multi grain English muffin with a glass of fresh orange juice and some fresh fruit.

Make an egg-white omelet with basil and chives fresh from your garden, along with peppers, garlic, onion and a little Swiss cheese.

Frosted mini-wheats with berries and low fat milk.

Exercise Lingo--Explained!

Whether your work out to a DVD or a class at the gym, do you ever feel like the instructor is speaking a foreign language?  I know I sure do at times!  Here are a few of the most common ones explained:

Anaerobic Exercise: A high-intensity activity (like sprinting or heavy weight lifting), usually performed for fewer than two minutes.  Your body uses phosphates and glycogen instead of oxygen as fuel.  It ups speed, power, strength, and endurance while blasting calories.

Compound Exercise:  A movement that occurs at several joints, working multiple  muscle groups.  This would be something like squats, which involves bending the ankles, knees and hips to target the hamstrings, quads and glutes.

Drop Sets:  A technique that involves starting an exercise with the heaviest weight you can lift then decreasing the load with each set.

High-Intensity Interval Training:  Alternating short bursts of exercise at a very challenging effort level with periods of recovery at a moderate one.  It boosts endurance and burns the greatest number of calories in the least amount of time.

Plyometrics:  Quick, explosive moves-such as jumping-that increase muscle strength and power while blasting calories. 

Superset:  A set of two exercises done back-to-back, without rest in between.  These moves can work opposing muscle groups--like biceps curls and triceps kickbacks--or the same body part.

Target Heart Rate:  The beats per minute you should aim for during cardio exercise, based on your intended exertion level.  For low-intensity exercise, shoot for 50 to 60 percent of your heart rate max; for moderate, 60 to 80 percent; and at a high intensity, between 80 and 90 percent.

Are You a Food Multi-tasker??

Do you have to be doing other things while you eat?? Maybe you are working on the computer while you have lunch, or eat your breakfast while driving in to work. Dinner in front of the TV, maybe?
The problem with this behavior is that you are not focusing on the food you eat and it is less likely that you will feel satisfied and will possible overeat because of it.

This is a habit that is harder to break because it seems so innocent. What could it possibly hurt? I am getting things done while I eat after all. (Studies show that productivity at work goes waaay down when you work at your desk!)

First move away from the distraction. Eat at the table or on the patio at this time of year and enjoy the peacefulness. Finding that moment away from the distractions of your world and enjoying a meal can be very uplifting and mind clearing.

Even if you only take 10 or 15 minutes away from your desk, or get up fifteen minutes earlier to eat. It is healthier, and safer if driving! You will realize you did eat, and it tasted great. (especially if you use recipes on this blog!)

Instant Refresh

To make your workout high last longer, drink up.  According to a study in the Journal of Nutrition, becoming mildly dehydrated while exercising caused women to feel fatigued and less able to concentrate after their workout ended.  "Its easy to reach this point, especially if you're active," study coauthor Harris Lieberman, Ph.D., says.  "The problem is that many of us don't drink until we're thirsty, but by then we're already dehydrated." Help keep your mood upbeat by getting about 73 ounces of water a day, the amount recommended by the Institute of Medicine.

Get Summer Ready-Dinner Ideas

Each of these fast, easy and delicious come in about 500 calories.  Give them a try, you won't be sorry.

Potato Nachos: Preheat oven to 400 degrees.  Cut 1 medium potato into 8 wedges, place on a baking sheet, mist with nonstick cooking spray and bake 30 minutes, flipping once.  In a medium skillet over medium heat, saute 3 1/2 ounces lean ground turkey, 3 tablespoons water and 1 tablespoon taco seasoning for 8 minutes.  Top potatoes with cooked turkey, 1/4 cup shredded cheddar, 2 cup shredded romaine lettuce, 1/2 cup diced tomato, 1/4 cup low-fat plain Greek yogurt and 1 thinly sliced scallion.

Guacamole Burger: Preheat the broiler.  Mix 4 ounces lean ground beef with 1/2 teaspoon chili powder and 2 tablespoons chopped cilantro; form into a patty and broil 4 minutes a side.  Place patty on bottom half of whole-wheat hamburger bun and top with 1/4 cup guacamole, 1 tomato slice and top half of bun. Serve with 1 cup cubed watermelon.

Tortilla-Crusted Salmon with Santa Fe Rice:  Preheat oven to 350 degrees. Crush 4 tortilla strips in a ziploc bag.  Beat 1 egg.  Dip one 4-ounce salmon fillet in egg and coat with crushed tortilla strips.  Place on a baking sheet lined with parchment paper and bake 15 minutes.  Meanwhile, heat 1 teaspoon olive oil in a medium skilled over medium heat.  Saute 1 minced garlic clove, 2 tablespoons canned chopped green chiles, 2 cups diced bell pepper and 1/2 cup cooked brown rice for 5 minutes; stir in 1 tablespoon each topped cilantro and lime juice.  Serve with salmon.

Get Summer Ready-Lunch Ideas

Here are some lunch ideas that come in at about 400 calories each.

Baja Style Chicken Bowl: Heat 1 teaspoon olive oil in a medium skillet over medium heat.  Saute 1/2 cup thinly sliced red bell pepper, 1/4 cup frozen  corn, 1/4 cup black beans and 2 ounces diced cooked chicken about 5 minutes; season with salt and pepper to taste.  Spoon chicken mixture over 1/2 cup cooked brown rice and top with 1/4 cup salsa and 2 tablespoons Monterey Jack cheese.

Chicken, Spinach and Artichoke Panino:  Top 1 slice whole-grain bread with 1/2 cup baby spinach, 1/4 cup quartered artichoke hearts, 2 1/2 ounces sliced chicken breast, 1 slice provolone and a second slice whole-grain bread.  Heat a grill pan over high heat and coat with nonstick cooking spray.  Grill sandwich 3 to 4 minutes a side, pressing down with a spatula once on each side.

Get Summer Ready

Its warming up outside and that means you will probably be breaking out your swimsuits before too long. Along with working out make sure you are eating healthy.  This doesn't mean you have to eat teeny tiny portions.  It is possible to eat really satisfying food that is also slimming for your meals and snacks. 

Here are some ideas for breakfast that are about 300 calories each.

Chocolate-Cherry Smoothie:  Blend 1 cup low-fat milk with 1/2 cup unsweetened tart cherries and 1 tablespoon unsweetened cocoa powder.  Serve with 1 slice toasted whole-grain bread spread with 2 teaspoons peanut butter.

Bacon and Egg Sandwich:  Beat 1 egg with dried oregano and black pepper to taste.  Pour into a microwave-safe bowl coating with nonstick cooking spray and microwave on high 1 minute.  Top with 2 slices cooked Canadian bacon and microwave 20 seconds more.  Top half of a toasted English muffin with egg, bacon, 2 tomato slices and remaining half.

Apple-Walnut Pancakes with Brown Sugar Yogurt:  Mix 1/4 cup whole-grain pancake mix with water according to package directions.  Stir in 1 tablespoon chopped walnuts.  Heat a medium skillet over medium heat.  Pour batter into skillet to make two 5-inch pancakes; cook 2 minutes a side.  Meanwhile, combine 1/2 cup low-fat plain Greek yogurt with 2 teaspoons brown sugar.  Top pancakes with yogurt mixture and 1/2 cup chopped apple.

Asian Pear and Pecan Waldorf Salad

If you are like me you love salads, but get tired of the same old boring one all of the time.  Try this fresh, healthier version of a Waldorf salad to mix up your salad routine.

Asian Pear and Pecan Waldorf Salad
Makes 4 servings
Prep time: 20 minutes
Cook time: None

1/2 cup reduced fat mayonnaise
3 T nonfat plain Greek yogurt
3 T freshly squeezed lemon juice
1 tsp Dijon mustard
1/4 tsp salt
1/4 tsp black pepper
2 T chopped fresh chives
1 large Asian pear, cored and cubed
2 cups chopped Romaine lettuce
5 celery stalks, chopped
1 cup seedless red grapes, halved
1 cup lightly toasted pecan halves

In a large bowl, whisk together mayonnaise, yogurt, lemon juice, mustard, salt, pepper and chives.  Add pear, lettuce, celery, grapes and pecans to bowl and toss to coat. 

Nutrition facts per serving: 301 calories, 5 g protein, 20 g carbs, 2.5 g fat, 6 g fiber

Foods That Speed Up Your Metabolism

Here are some additional foods to add in to your diet to help speed up that metabolism.  Pick a new food off the list that you haven't tried before to add in or just pick one new food a week to add in to your diet. 

Green Tea
Coffee
Turkey
Jalapenos
Soymilk
Cinnamon
Oranges
Pears
Chillies
Potatoes
Soup-broth based
Cocoa
Blueberries
Flax
Sweet Potato
Avocado
Egg Whites
Ginger
Brussel Sprouts
Olive Oil
Fish
Cottage Cheese

Metabolism Boosting Foods

Eating some of these foods throughout the day will help keep your metabolism reved up!  See how many of these you can add into your diet everyday...you may already be eating a lot of them. And there may be some that surprise you!

Almonds
Apples
Asparagus
Beans
Berries
Broccoli
Cabbage
Carrots
Celery
Cucumber
Curry
Eggs
Garlic
Grapefruit
Lemons
Limes
Oats
Oranges
Peanut Butter
Spicy Peppers
Spinach
Tomatoes
Yogurt

A great way to get a lot of these foods into your diet is in a smoothie or green drink.  Make one up for breakfast and your day and your metabolism are off to a great start.  Put yogurt, spinach, berries, almond milk and oats in a blender and blend until smooth.  You can add some ice in before you blend it up to make it a little icy.  It tastes delicious and is very good for you!

Metabolism-The Basics

What is metabolism?  It is the rate at which you burn the calories you consume. 

• Any movement you make speeds up metabolism, including fidgeting. 
• Every increase in body temperature increases your metabolism by 14%.
• Eating protein seems to do the same thing.
• When you sleep, your metabolic rate decreases by 10%.
• When you fast for more than 12 hours your metabolic rate decreases by 40%.
• Some of your metabolism is genetic.
• Adequate sleep helps regulate your metabolism.
• You can control your metabolic rate by exercising, eating steadily throughout the day and staying hydrated.

Is This Habit Making You Fat?

Studies show that whenever you eat with other people, you lose track of how much you're eating. You are likely to eat about 35% more than you would with just one other person. When you eat with four you eat about 75% more, and with seven or more you eat about 96% more than if you were eating alone.

Over a years time you can count on that adding up to about 20 pounds of weight gain a year.

Try these two ideas:

Don't give up your social life to fix this. Just be mindful and don't be the fastest eater at the table. Pace yourself with the slowest eater, and try to be the last person to start eating.

Plan other things to do with friends and family besides just eat. If your plans do involve eating, be sure to include a physical activity such as a walk afterward.

Low Cal High Flavor Protein Side Dish

Protein is essential to weight-loss, and Quinoa is a very easy way to add more into your diet.

When cooked plain according to package directions, I love it cooked and sprinkled on any salad, in soups, and just plain with rice vinegar on. I have also added it onto my bowl of granola in the morning, with my yogurt and fruit too! 

To add more flavor to the quinoa, try toasting it a few minutes in the oven as you would sesame seeds, then cook as per the package instructions, which are just like cooking rice.

 

Cilantro Lime Quinoa

Yield: Serves 4

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

This easy and 

         Cilantro Lime Quinoa goes great with any Mexican meal.

Ingredients:

2 cups vegetable broth
1 cup quinoa, rinsed and drained
1 clove garlic, minced
2 tablespoons fresh lime juice
1/3 cup chopped cilantro
1/4 teaspoon granulated sugar
Salt and pepper, to taste

Directions:

1. In a large pot, bring the 2 cups of vegetable broth to a boil. Stir in quinoa and cook until broth is evaporated and quinoa is tender, about 20 minutes. Pour quinoa into a medium bowl and fluff with a fork.
2. Stir in garlic, lime juice, cilantro, and sugar. Season with salt and pepper, to taste. Serve warm.

Serve with a grilled chicken breast for a complete meal.

---

Are You a Low Fat Label Lover?

An incredible fact since the cut down on fat craziness began, (can you believe it has been about 30 years??!!), is that obesity has almost doubled in America.


Many factors are at play in this health crisis, but what many people don't realize is that "fat-free" doesn't mean low in calories. Many times to make up for the lack in flavor, manufacturers tend to add more sugar, flour, and thickeners to fat-free products, which boosts that calorie content. T The fats in these foods are replaced with lo-performing white carbs that digest quickly and are rapidly absorbed into the bloodstream. This causes the classic sugar high and crash followed by a hunger rebound.

Another issue with eating low fat label foods is that they are sometimes seen as "green light" foods that are not much lower in calories than their regular versions.

Best to eat small amounts of healthier foods, than choose the low fat version of "iffy" foods, which we nearly always overeat on.

Think Before You Eat!

Plan your meals with emphasis on what you will be doing in the next 3 hrs before each meal. You should be eating 5 small meals a day. If you are going to be less active only eat 400-500 calories in each meal. More active you need to bump up the calories to 600-700 calories. If the next meal comes before a workout then you need to consume 800 to 1200 calories to ensure enough energy for the training session. The plan is to consume the most calories when the demand is the highest.    Kristie W., CFT, Certified Fitness Trainer

Key Weight-Loss Nutrients

Having an understanding of the nutrients associated with weight management  and weight loss will help you be even more successful while taking our Weight Management products, TG MAX ULTRA and TG-2000 ADVANCE, and META 21.

Fiber, whole grains, and protein can increase your weight loss. Fiber and whole grains will help with your digestion, which is a key factor in reducing weight. The longer food stays in your body, the better the chance of it turning to fat and migrating to your hips and belly.

Protein is most frequently associated with weight management as its primary nutrient quality. It breaks down slowly and provides a greater feeling of satiety.

Yogurt Cupcake Bites

Strawberries are coming in season and I just can't seem to get enough of them.  I wanted to do a dessert with them but wanted something a little healthier.  These little cupcakes require no baking and only take a few minutes to put together.  The hardest part is waiting for them to chill and set up!  Give them a try, it will satisfy that sweet tooth and not undo all of your hard work of eating right.

Yogurt Cupcake Bites

Prep time: 10 minutes
Total time: 1 hour 10 minutes
Servings: 4

1 container (6oz) light fat free strawberry yogurt
1/2 cup thawed reduced fat whipped topping
4 strawberries, cut in half

Place mini paper baking cup in each of 8 mini muffin cups.  Spoon slightly less than 2 T yogurt in each cup.  Top each with a small dollop of whipped topping.  Cover with foil or plastic wrap.  Freeze at least one hour.  Top with strawberry half before serving. 

1 serving (2 bites): 50 calories;  1 1/2 g fat

Quinoa-Almond Salad

Adding toasted nuts to grains such as quinoa really brings out the flavor. Quinoa is higher in unsaturated (good) fats and protein and lower in carbohydrates than most grains so there are many reasons to include it in a healthy diet.



Quinoa-Almond Salad

Prep time: 20 min
Total time: 35 min
Servings: 6

1 cup uncooked quinoa, rinsed
2 cups water
1/2 tsp salt
1/2 cup coarsely shredded carrot
1/4 sliced almonds, toasted
1/4 cup dried cherries or cranberries

Balsamic Vinaigrette:
2 T chopped parsley
1 1/2 T canola or soybean oil
2 T balsamic vinegar
1/2 tsp salt
dash of pepper

Heat quinoa, water and salt to boiling in 2 quart sauce pan, stirring once or twice, reduce heat to low.  Cover and simmer 12 to 15 minutes until tender.

Remove saucepan from heat, let stand 5 minutes.  Fluff quinoa with fork, let cool 15 minutes.  Meanwhile, make balsamic vinaigrette.

Mix vinaigrette, quinoa and other ingredients in large bowl.  Serve warm or cover and refrigerate about 4 hours until chilled. 

1 Serving:  190 calories; 7g fat

Source:  eatbetteramerica

Oatmeal Banana Breakfast Cookies

Great for a quick grab and go breakfast! Not to mention Delicious!

1 1/2 cups regular rolled oats
1 cup coconut flakes
1 teaspoon cinnamon
1/2 teaspoon allspice
1/4 cup of almond meal
1/2 cup mixed nuts, finely chopped
1 cup dried fruit (I used 1/2 chopped dried dates, and 1/2 raisins)

3 ripe bananas, mashed
1/4 cup canola oil
1 teaspoon vanilla extract

Preheat oven to 350. Line baking sheet with parchment paper or grease lightly.

In a large bowl, combine rolled oats, almond meal, mixed nuts and coconut flakes. Stir in allspice and cinnamon. Add dried fruit and stir until well and evenly mixed. Make sure the dried fruit do not stick together in big batches.

In another bowl, combine canola oil, mashed banana and vanilla extract. Pour wet ingredients over dry ingredients and stir until well combined.

Use a large cookie scoop or spoon and drop onto GREASED cookie sheet, gently shaping them into circles with a flat top, approx. 1/2 inch thick. Bake for about 20 minutes or until edges are golden brown.Don't let get too brown on top, so put a little higher in the oven.

Nutritional Tips For A Leaner You

Aggressive Dieting Leads Nowhere:  If you cut calories too drastically, the body tries to hoard energy by slowing down its metabolism, the calorie burning mechanism in the body.  Moderate cuts in calories, such as decreasing daily caloric intake by 200-400 per day (or 1400-2800 per week) allows the body to tap into fat reserves without throwing the metabolism into a tailspin.

The Role Of Protein:  Of the three sources of energy (carbs, protein and dietary fat), protein has the least impact on fat storage.  Overeating calories from carbs and dietary fat will lead to their accumulation as body fat.  That's not to say you can, or should, gorge on protein.  It means you should add more protein from chicken, turkey or fish instead of snacking on additional carbs or fat to satiate hunger.

"Step-Up" Dieting Preserves Muscle & Promotes Fat Loss:  Although  reducing dietary fat and carbs results in fat loss, keeping carbs down for a prolonged period (more than seven days) can deplete glycogen (stored carbs) reserves in muscle.  Low glycogen can trigger the burning of metabolically active muscle tissue. Increasing carb intake by 100-200 grams once each week should replenish glycogen reserves sufficiently to avoid muscle loss and my even increase the metabolism.

Healtified Mexican Bean Salad

Mexican Bean Salad

Salad:
2 cans black beans, drained, rinsed
1 can dark red kidney beans, drained, rinsed
1 can whole kernel corn
1 1/2 cups grape tomatoes, cut in half
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1/2 cup sliced green onions
1/4 cup chopped fresh cilantro

Dressing:
3 T white wine vinegar or cider vinegar
3 T canola oil
1 T chili powder
1/2 tsp salt
1/4 tsp pepper

In large bowl, mix salad ingredients.  In small bowl, mix dressing ingredients with wire whisk until blended.

Pour dressing over salad; toss to mix.  Cover and refrigerate at least 4 hours to blend flavors.

Nutritional Tips for a Leaner You

There are a lot of small and simple things that you can do to help create a leaner you.  We will look at some of those over the next couple of weeks.  Don't feel like you have to incorporate all of them into your life at once.  You will feel overwhelmed and won't stick with it.  Start out slow and try adding one or two and as you master those start adding in more. You will love the way you start to feel!

Calories Are The Tipping Point:  There are numerous tricks you can implement to help burn body fat.  The key principle above all others is to create a calorie, or energy, deficit to stimulate the body to burn body fat as fuel.  That means eating less, whether it be fewer calories from dietary fat, carbs or a combo of the two.

Calorie Deficits: Weekly Approach:  Conventional wisdom states that you have to eat fewer calories to shed fat.  Not true.  On average, you have to eat fewer calories over a seven-day period to drop body fat.  You can fudge a bit by eating fewer calories than normal for a couple of days, followed by a couple of very strict days and then a few days where you eat roughly what you did before starting the diet.

Protein Needs Rise During Dieting:  When excess calories from dietary fat and carbs are removed from a diet, the body burns small amounts of amino acids from protein, or worse, muscle mass when calories decline.  The extra protein protects muscle loss, because it can be burned in lieu of muscle tissue.

Healthified Spinach Dip with Artichokes

Spinach Dip with Artichokes

4 cups lightly packed fresh baby spinach leaves (4 oz)
1 package (8 oz) 1/3-less-fat cream cheese, softened
1/4 cup reduced-fat mayonnaise
4 T shredded Parmesan cheese
1/4 cup fat-free (skim) milk
2 cloves garlic, finely chopped
1 tsp dried basil leaves
1 can (14 oz) artichoke hearts, drained, chopped

Heat oven to 350.  Spray 1-quart shallow glass baking dish or 9-inch glass pie plate with cooking spray. 

Place spinach in 2-quart microwavable casserole dish; add 1/4 cup water.  Cover; microwave on high 2 minutes.  Drain well, pressing spinach with paper towel to remove excess liquid.  Chop spinach.

In large bowl, beat cream cheese with spoon until smooth.  Beat in mayonnaise, 3 T of the Parmesan cheese, the milk, garlic and basil until well blended.  Stir in spinach and artichokes.  Spread evenly in baking dish.  Sprinkle with remaining cheese.

Bake 20 to 25 minutes or until thoroughly heated.  Serve with baguette slices or raw vegetables.

Healthified Triple Chocolate Pie

Triple Chocolate Pie

1 package (1.4 oz) fat-free, sugar-free instant chocolate pudding mix
1 3/4 cups fat-free milk
1 tsp vanilla
1/2 of a package (8 oz) of fat-free cream cheese, softened
1/2 of a container (8 oz) frozen light whipped dessert topping, thawed
1 (6 oz) chocolate-flavor crumb pie shell
1 cup fresh or frozen raspberries
1 T grated semisweet chocolate

In a medium bowl, prepare pudding mix according to package directions using the 1 3/4 cups milk.  Stir in vanilla; set aside. 

Place cream cheese in a large microwave safe bowl.  Microwave, uncovered, for 15 seconds; stir then microwave for 15 seconds more.  Beat cream cheese with an electric mixer for 15 seconds.  Add half the pudding mixture; beat till smooth.  Add the remaining pudding mixture; beat until smooth.  Fold in half of the whipped topping.  Spread mixture in pie shell.  Chill 4 to 24 hours or until set. 

Top individual servings with the remaining whipped topping, raspberries and grated chocolate.

Healthified Creamy Chicken Enchiladas

I love Mexican food, it has got to be one of my favorite types of food to eat.  And creamy enchiladas are right up there at the top.  But lets be honest, they are loaded with sour cream and cheese and are not even remotely healthy.  This recipe proves that you can cut way back on the fat and calories and still have a delicious meal.  Give them a try!

Creamy Chicken Enchiladas

1 T olive oil
1/2 cup chopped onion
2 tsp chopped garlic
2 cups chicken broth
3 T flour
1/2 tsp ground coriander or cumin
1/8 tsp pepper
1/2 cup reduced fat sour cream
2 cups shredded chicken breast
1 cup corn
1 cup shredded reduced fat Mexican cheese blend
1 can (4.5 oz) chopped green chiles
1/4 cup chopped fresh cilantro
8 corn or flour tortillas
1 medium tomato chopped
4 medium green onions sliced
salsa, if desired

Heat oven to 350.  Spray 9X13 glass baking dish.  In a skillet, heat oil over medium heat.  Add onion and garlic; cook 3-4 minutes, stirring occasionally until onion is tender.  In medium bowl, stir broth, flour, coriander and pepper with wire whisk until blended.  Slowly add to hot mixture in skillet, stirring occasionally.  Cook and stir 5-6 minutes, until mixture boils and thickens slightly.  Remove from heat.  Stir in sour cream until well blended.
In another medium bowl, mix chicken, corn, 1/2 cup of the cheese, chiles, cilantro and 1/2 cup of the sauce.  Place 2 tortillas at a time on microwavable plate; cover with paper towel.  Microwave on high 10 to 15 seconds or until softened.  Spoon about 1/3 cup of chicken mixture down center of each warm tortilla.  Roll up tortillas; arrange, seam sides down, in baking dish.  Top enchiladas with remaining sauce.  Cover with foil.
Bake 30 to 35 minutes or until sauce is bubbly.  Remove from oven.  Uncover; sprinkle with remaining 1/2 cup cheese.  Let stand 5 minutes before serving.  Just before serving top with tomato and green onions.  Serve with salsa.

Healthified Broccoli Three Cheese Bake

You may think you don't like broccoli but after trying this recipe you will be a fan!  Warm and cheesy and delicious, you have got to try it out.

Broccoli Three Cheese Bake

2 bags (24 oz each) Green Giant frozen broccoli & three cheese sauce
1 package (3 oz) fat-free cream cheese, cut into cubes
1/4 cup chopped red bell pepper
1/2 tsp red pepper sauce
1/3 cup French-fried onions

Heat oven to 350.  In large pan mix broccoli, cream cheese, bell pepper and red pepper sauce.  Cover; cook over medium-low heat about 20 minutes, stirring once halfway through cooking, until sauce chips are melted.  Transfer to ungreased 2 to 3 quart casserole dish.  Bake uncovered 20 to 25 minutes or until vegetables are tender.  Sprinkle onions around outer edge of casserole; bake 5 minutes longer. 

Healthified Double-Chocolate Oatmeal Cookies

As hard as I try to be healthy my weaknesses are for cookies and chocolate.  This great recipe gives you both of those and is healthified so you don't have to feel guilty indulging!

Double-Chocolate Oatmeal Cookies

1 cup lightly packed brown sugar
1/2 cup margarine or butter, softened
3/4 cup Yoplait 99% fat-free creamy vanilla yogurt
1 egg
1 tsp vanilla
1/3 cup unsweetened baking cocoa
2/3 cup all-purpose flour
2/3 cup whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
3 cups old-fashioned or quick-cooking oats
1/3 cup mini chocolate chips or white chocolate chips

Heat oven to 350.  In large bowl, mix sugar, butter, yogurt, egg and vanilla.  Stir in remaining ingredients.  Drop dough by rounded tablespoonfuls about 2 inches apart onto ungreased cookie sheet.  Bake 11 to 13 minutes or until almost no indentation remains when touched.  Immediately remove from cookie sheet.

Courtesy Eat Better America

Healthified Slow Cooker Winter Vegetable Stew

This is a delicious and hearty stew made from some great winter vegetables.  It takes just a few minutes to throw together before you leave for work in the morning and then you will have a rich hearty stew waiting for you when you get home.  Its the perfect thing to keep you warm and cozy while its snowing outside!

Healthified Slow Cooker Winter Vegetable Stew

2 cans (14.5 oz) diced tomatoes with herbs, undrained
4 medium red potatoes cubed
4 medium stalks celery cut into 1/2 inch pieces (2 cups)
3 medium carrots, cut into 1/2 inch pieces (1 1/2 cups)
2 medium parsnips, peeled, cut into 1/2 inch pieces
2 medium leeks, cut into 1/2 inch pieces
1 can (14 oz) vegetable broth
1/2 tsp salt
1/2 tsp dried thyme leaves
1/2 tsp dried rosemary leaves
3 T cornstarch
3 T cold water

In 4 to 5 quart slow cooker, place all ingredients except cornstarch and water.  Cover; cook on Low heat setting 8 to 10 hours or until vegetables are tender.  Mix cornstarch and water; gradually stir into stew until blended.  Increase heat setting to High; cover and cook about 20 minutes longer, stirring occasionally until thickened.

Makes 8 servings

Courtesy of Eat Better America

Your Activity Level Determines How Many Calories to Eat

You should plan out your meals with emphasis on what you will be doing in the three hours before each meal! You should be eating 5 meals a day.

If you are going to be less active only eat 400-500 calories in each meal. If you are more active you need to bump up the calories to 600-700 calories. If the next meal comes before a workout then you need to consume 800 to 1200 calories to ensure enough energy for the training session. So the plan is to consume the most calories when the demand is the highest.

What Really Works For Weight Loss

Doing this key step will help you attain your goal and whittle down your waist.

You will feel better and stay healthier too!

Thirty minutes before your meal eat a little food with fat in it. Eat 70 calories worth of healthy fat. For instance: 6 walnuts loaded with omega-3 fats, ground flax seed, or a small amount of peanuts, 20, or 12 almonds. A teaspoon of peanut butter or olive oil. Food with a little fat keeps your stomach from emptying, stimulates your vagus nerve, and suppresses grehlin, the hunger hormone your stomach produces. With a small amount of fat in your stomach, you won't eat ravenously when it's mealtime.

Detox Superfoods Salad from The Titanium Chef

I found this recipe the other day posted by the Yummy Mummy and thought it looked delicious.  After so many sugary sweets over the holidays all of the fresh superfoods looked amazing.  The salad comes together quickly and every ingredient in it is a nutritional powerhouse filled with anti-inflamnatory and antioxidant properties.  The other thing I loved about this salad was that there were no weird or hard to find ingredients, you can get them all at your local grocery store.  So give this salad a try, you will love it!


Winter Detox Superfoods Salad
serves 4

1 small bunch broccoli, raw or quickly blanched

2 tangerines, peeled and segments separated, plus 1 for dressing

1 pomegranate, seeded

1/4 cup shaved or thinly sliced fennel

1 avocado, sliced

1/4 cup walnut pieces

extra virgin olive oil


Toss first 6 ingredients together in a medium bowl. Drizzle olive oil and juice of one tangerine over salad. Season with salt and pepper to taste.

Weight Management Tips:

These simple solutions can help you get inspired and stay on track with your weight management goals. Nature's BodyCare products can help you reach these weight loss and maintenance goals, but the long term solution is changing the habits that have made you overweight in the first place.

• Make the Right Choices:  By eating foods that are high in fiber and/or protein, you'll be able to manage your hunger. Since thirst can often be disguised as hunger, drink at least six glasses of water per day to stay hydrated.
• Be Prepared:  Another helpful tip is to pre-pack snacks to take with you during a busy day and then eat them two to three hours before a meal to prevent overeating at mealtime. Try to avoid skipping meals, which can lead to food cravings and overeating.
• Team Up:  Stay encouraged by teaming up with friends to lose weight.  If you don't have a lot of time to exercise, aim for 10 minutes of activities several times a day.
• Write it Down:  Starting a food journal is a great way to note how much you eat and when you eat it. This will help you to identify unhealthy habits. There are several online food and calorie counters that are extremely helpful in this.
•   Clean out Your Cupboards:  Getting rid of all crackers and chips and unhealthy foods in your cupboards starts you on the right path to avoiding binging on unhealthy foods.
• If you Don't Buy it, you Won't Eat it!:  This is soooo key. Make a list and stick to it. Use the money you would have spent on chips and crackers and other indulgences...(ice cream!) and spend it on fresh fruits and vegetables, fish, and low cal low sodium cheeses.
• There are so many good choices out there, you will be surprised if you take the time to learn to eat whole grain foods, cut out processed foods, and cook from scratch as much as possible.
• Remember, you are stronger than you think you are, and you CAN do this!

Chicken Chili from The Titanium Chef

Can you believe it is 2012?  I sure can't!  With the new year comes the opportunity to make some changes in the way that we eat.  So to start things off right here is a recipe for a warm and hearty chili that is full of flavor and is good for you!

Chicken Chili
Makes 2 servings
Prep 25 minutes
Cooks 5-6 hours on low or 2 1/2-3 hours on high

8 ounces boneless skinless chicken breast cut into 1 inch pieces
1 15 ounce can White Beans, Great Northern Beans or Canellini Beans
1 1/4 cups reduced sodium chicken stock
1/4 cup chopped onion
1/3 cup chopped green sweet pepper
1/2 of a jalapeno finely chopped
1/4 tsp cumin
1/4 tsp dried oregano, crushed
1/8 tsp ground white pepper
1 clove garlic, minced
2 T chopped tomato (optional)
2 T sliced green onion (optional)
2 T shredded Monterrey Jack cheese (optional)

In a medium skillet brown chicken.  In a 1 1/2 quart slow cooker combine chicken, drained beans, broth, onion, sweet pepper, jalapeno, cumin, oregano, white pepper and garlic.  Cook on high setting for 5-6 hours or on low setting for 2 1/2-3 hours.  If desired when done, sprinkle each serving with tomatoes, green onion and cheese. 

Per serving:  275 Calories, 2g Fat

Almond Shortbread

Less than half the calories and fat of traditional shortbread. Dip it in melted dark chocolate...(just a bit), and Yum!


INGREDIENTS
1 1/2 c slivered almond
1/3 c unsalted butter, room temperature
3/4 c sugar
2 eggs, room temperature
1 t vanilla extract
1 t baking powder
1/2 t salt
2 c whole wheat pastry flour (this is generally just white wheat you can grind yourself if you have a grinder, or sometimes it's in the bulk food section, or baking isle)
--OR--
(1 1/3 c whole wheat flour combined with 2/3 c cake flour)

1/2 c dark chocolate chips, melted

DIRECTIONS
Preheat oven to 350 degrees. Place almonds on an ungreased baking sheet, toast until golden brown (about 8 minutes). Remove from oven and tray, set aside to cool. Once almonds have cooled, grind in a food processor or with a rolling pin. Combine the flour, baking powder, salt, ground almonds and flour in a large mixing bowl. In a separate bowl, using a hand mixer, beat the butter until creamy, then add the sugar. Beat until well incorporated. Add eggs one at a time, then vanilla. Add dry ingredients to the creamed mixture, beat only until combined. Divide the dough into two balls. On at a time, form into a log that is 2 inches wide and about 12 inches long. Cut each log into 1 1/2 inch strips. Place on ungreased baking sheet and bake for 8-10 minutes. The cookies should not be golden brown; remove them from the oven just before they start to brown on top. Melt chocolate in a double boiler. Dip the end of each cookie in the chocolate and place on wax paper to set.
Makes 55 cookies.

Nutritional Info Amount Per Serving: Calories: 62.4 Total Fat: 3.3g Total Carbs: 7.6g       Dietary Fiber: 0.8mg Protein: 1.4g

Whole-Grain Snack Mix

Since the last recipe we gave you was for some delicious chocolate cookies, I figured we should share something a little healthier with you this time!  I always get hungry while I am at work around 10:30 and 3 and need something to snack on.  This snack mix gives you some whole grains, a little sweetness and will keep you going till your next meal.  Give it a try!

Whole-Grain Snack Mix
Prep time: 5 minutes
Start to finish: 5 minutes
Makes 14 servings (1/2 cup each)

2 cups Fiber One original bran cereal
2 cups Fiber One Honey Clusters cereal
2 cups Honey Nut Cheerios cereal
1 cup raisins
1 cup peanuts or other nuts that you like
1 cup carob chips

In a large bowl or gallon sized resealable bag mix all ingredients together.  Store tightly covered.

1 serving:  Calories 120; Total Fat 1 g