nutrifitweight

Bitter Fruit for Better Weight Loss

2011-05-06T14:49:00.000+01:00

Before today's article, I'd like to take some time to vent about a rather unpleasant experience. I travel often in Europe and while this info will not really have much interest for my American followers, Europeans will know what I'm talking about.

EASYJET, is by far the worst airline I have ever used. It bills itself as a lowcost airline, but in fact after you add all the little extras, the cost if often more enpensive than other airlines. I recently flew from Lisbon to Paris and to me this airline is more a flying bus than an airline. Their customer service is vertually non-existent. Although in Lisbon the staff was a bit more accomodating and friendly, the Paris staff is totally incompetent and rude, but then everyone knows that customer service in France is a foreign word. Aside from their usual French arrogance, the assistance from Easyjet staff did not exist.

So, for my fellow travelers, I recommend you boycott Easyjet if you travel in Europe. You'll arrive at your destination a much happier person with a lot less stress.

Bitter Fruit for Better Weight Loss

Are the rumors true? Could grapefruit -- touted for years as a weight loss wonder -- actually work?
Possibly. In one 12-week study, obese people who ate half a grapefruit before each of three daily meals shed more pounds than their counterparts did.

Show Me the Grapefruit
In the study, whole grapefruit also took a bite out of insulin resistance in folks with metabolic syndrome -- a constellation of conditions that can raise the risk for several serious health problems, including diabetes.

Go Whole
Although grapefruit juice and grapefruit capsules also may have pound-shedding potential, whole fruit was clearly the winner in the study -- probably because the whole fruit has appetite-controlling fiber as well. The scent of grapefruit may help you, too.

Combine Your Efforts
Exercise and a calorie-controlled diet remain the true cornerstones of weight loss, but if grapefruit helps, great! However, if you're taking medications of any kind, talk to your doctor before adding grapefruit to the mix; it interacts with several meds. Try these other fat-blasting tips, too:

Walk with me. Walking has the highest stick-to-it rate of any exercise. And a walking buddy can help even more.
Be sane. Fad diets, like the famous but extreme 600-calories-or-so-a-day grapefruit diet, may help some people lose weight temporarily, but most gain it all back in the long run.
Get a grip. Do you eat when you're bored? Stressed? Sad?

Find out what's behind emotional eating and what you can do to curb it.

Our ancestors ate to survive. They ate because they were hungry, or maybe to celebrate a victory over a warring tribe. Us? We eat because we're angry, bored, stressed, frustrated, depressed, watching a movie, too busy, not busy enough, getting together with friends, or ticked off because the Lions lost.
And when eating is the result of an emotional reaction -- where we substitute chocolate for a conversation, ice cream for a relaxing bath, or chips for a punching bag -- it isn't as much about character as it is about chemistry.
Brain chemicals not only influence your emotions but also provide the foundation for why you eat at certain times. Here are a few examples:

Norepinephrine: This is the caveman fight-or-flight chemical. It's what tells you to tangle with a saber-toothed tiger or hightail it to the safety of your hut.
Serotonin: This is the James Brown of neurotransmitters. It makes you feel good (Hey!) and is a major target of antidepressants.
Dopamine: This is the brain's fun house. It's a pleasure and reward system and is particularly sensitive to addictions. It's also the one that helps you feel no pain.
GABA (gamma-aminobutyric acid): This one is the English Patient of amino acids. It makes you feel like a zombie and is one of the ways that anesthesia may work to reduce your responsiveness to the outside world.
Nitric oxide: This is your meditation-like chemical. It helps calm you. This powerful neuropeptide is usually a very short-lived gas that also relaxes the blood vessels of the body.

Now, the real question is what do all these chemicals have to do with whether you snack on a Hershey bar or a plum? Read on.

The Brain Chemical/Food Relationship

Let's use serotonin as an example of this relationship. Picture your brain as a small pinball machine. You have millions of neurotransmitters that are sending messages to and from one another. When your serotonin transmitters fire the signals, they send the message throughout your brain that you feel good; this message is strongest when that feel-good pinball is frenetically bouncing around in your brain, racking up tons of yeah-baby points along the way.
But when you lose the ball down the chute (that is, when cells in the brain take the serotonin and break it down), that love-the-world feeling you've just been experiencing is lost. So what does your brain want to do? Put another quarter in the machine and get another ball. For many of us, the next ball comes in the form of foods that naturally (and quickly) make us feel good and counteract the drop in serotonin that we're feeling.

An example? Sugar. A rush can come with a jolt of sugar. Sugar stimulates the release of serotonin. Insulin stimulates serotonin production in the brain, which, in turn, boosts your mood, makes you feel better, or masks the stress, pain, boredom, anger, or frustration that you may be feeling.
And serotonin is only one ball in play. You have all of these other chemicals fighting to send your appetite and cravings from bumper to bumper.

Knowing how your emotions can steer your desire to eat will help you resist your cravings and, ideally, avoid them altogether. Your goal: Keep your feel-good hormones level, so you're in a steady state of satisfaction and never experience huge hormonal highs and lows that make you search for good-for-your-brain-but-bad-for-your-waist foods.

Here are three tricks to try:

1. Use foods to your advantage. All foods have different effects on your stomach, your blood, and your brain. Choose turkey to cut carb cravings. Turkey contains tryptophan, which increases serotonin to improve your mood and combat depression and helps you resist cravings for simple carbs. Choose salmon to curb blue moods. Omega-3 fatty acids, which are found in certain fish (including salmon, canned tuna, halibut, and mahimahi), have long been known as brain boosters and cholesterol clearers, but they've also convincingly been shown to help with depression in pregnant women. Depression contributes to hedonistic and emotional eating.

2. Savor the flavor. If you're going to eat something that's bad for you, enjoy it, savor it, roll it around in your mouth. We suggest taking a piece of dark (70% cocoa) chocolate and meditating -- as a healthy stress reliever and as a way to reward yourself with something sweet. It's OK to eat bad foods -- every once in a while.

3. Go to sleep. Getting enough sleep can help with appetite control. That's because when your body doesn't get the 7 to 8 hours of sleep it needs every night to get rejuvenated, it has to find ways to compensate for neurons not secreting the normal amounts of serotonin or dopamine. It typically does that by craving sugary foods that will give you an immediate release of serotonin and dopamine.

WHAT'S FOR DINNER?!

Roasted Red Pepper and Artichoke Cheese Tortellini

Bring the flavors of the Mediterranean to your dinner table with this 20-minute recipe.

PREP TIME: 10 mins

TOTAL TIME: 20 mins

INGREDIENTS

1 8- to9-ounce bag dried cheese tortelloni

1 12-ounce jar roasted red peppers, drained and chopped

2 6-ounce jars marinated artichoke hearts, drained

1/2 stick unsalted butter

1/2 cup chopped basil

Directions

Cook tortelloni in a pasta pot of boiling salted water according to package instructions.

While tortelloni boils, sauté red peppers, artichoke hearts, and ¼ teaspoon each of salt and pepper in butter in a large heavy skillet over medium-high heat, stirring occasionally, 4 to 5 minutes. Transfer sauce to a large bowl.

Reserve ½ cup pasta-cooking water, then drain tortelloni and add to red pepper-artichoke sauce along with some of reserved cooking water and basil. Toss well and season with salt and pepper. Thin with additional pasta-cooking water, if desired.

about this recipe

Bring the flavors of the Mediterranean to your dinner table any night of the week. This recipe is such a breeze, you'll almost feel guilty about how good it tastes. Almost, but not quite.

Weight Loss Hit a Plateau? Try These Superfoods

2011-05-03T13:47:00.000+01:00

Weight Loss Hit a Plateau? Try These Superfoods

Raspberries
The natural chemical responsible for raspberries' mouthwatering aroma is similar to capsaicin, the substance that puts the heat in hot peppers and has been shown to fire up metabolism. But one of the greatest benefits of this gorgeous berry is its fiber content. One cup provides a whopping eight grams, over 30 percent of the recommended daily intake. A classic fiber study concluded that for every gram of fiber we eat, we eliminate about seven calories, and research in Brazilian dieters found that over a six month period, each addition gram of fiber resulted in an extra quarter pound of weight loss.

How to Eat More: When combined with four other superfoods (whipped into a smoothie along with yogurt and almond butter and sprinkled into a spinach salad) this secret weapon can help you shed up to eight pounds in five days. Not up for a detox? Add a dash of cinnamon and citrus zest, mash a little, and top with toasted rolled oats for a quick mock cobbler.

Lima Beans
This often overlooked bean packs a one-two-three weight-loss punch. Not only are they high in fiber (see raspberries) with five grams per half cup, they're also a great source of potassium, a mineral with natural diuretic properties that sweeps excess sodium and fluid out of your body. And finally they're a bean! Studies show that regular bean eaters have smaller waistlines and a 22 percent lower risk of obesity.

How to Eat More: Add them to a garden salad, or marinate in balsamic vinaigrette with chopped red onion, minced celery and sliced grape tomatoes.

Kefir
This fermented milk drink can be made from cow, sheep or goat's milk or a plant-based version like coconut milk. Kefir is loaded with beneficial bacteria -- about 10 different strains compared to the two to three found in most yogurts, and those live and active cultures are thought to favor weight control. A recent Japanese study found that subjects who drank a fermented milk product for 12 weeks shed nearly 5 percent of their belly fat.

How to Eat More: You'll find kefir in the refrigerated dairy case of your supermarket, alongside milk and yogurt. Reaching for a plain, nonfat or lowfat version and doctor it up yourself. For a refreshing snack whip about 6 oz in the blender with about a cup of frozen fruit (berries, pitted cherries, mango, pineapple, peaches, a few tablespoons of natural nut or seed butter (peanut, almond, cashew, sunflower seed) and a dash of spices (cinnamon, cloves, nutmeg, etc.).

Good Old H2O
Agua's weight loss benefits have been debated for decades, but an intriguing new study found that adults who simply gulped two cups of water before meals enjoyed a major weight loss benefit -- they shed a whopping 40 percent more weight over a 12 week period. The same group of scientists previously found that subjects who drank two cups before meals naturally consumed 75-90 fewer calories, an amount that could really snowball day after day.

How to Eat More: Of course you can drink water with and between meals, but you can also eat it. Carrots, broccoli, spinach, tomatoes, watermelon and lettuce are each over 90 percent water. And if you dislike the taste of plain water, stir in a few sprigs of fresh mint and some fresh grated ginger or add them to your ice cube tray.

WHAT'S FOR DINNER?!

Cuban-Style Pork and Rice

Full of spice and exotic flavors, this Cuban take on the classic Spanish paella is an easy way to feed a hungry crowd.

Prep Time: 0 mins

Total Time: 1hr.45mins

SERVES 10

INGREDIENTS

1/4 cup paprika

1/4 cup lime juice

3 tablespoons extra-virgin olive oil, divided

2 tablespoons rum (optional)

2 teaspoons minced garlic plus 2 tablespoons chopped garlic, divided

2 teaspoons fresh oregano, chopped

1 teaspoon kosher salt

1 teaspoon freshly ground pepper

1/2 teaspoon ground cumin cumin

1 1/2 pounds boneless pork chops (3/4-1 inch thick), trimmed, cut into cubes

2 cups onion, chopped

2 cups arborio rice or short-grain brown rice

2 14-ounce cans reduced-sodium chicken broth

2 14-ounce cans reduced-sodium chicken broth

1 cup canned diced tomatoes diced

2 tablespoons capers, rinsed

1/4 teaspoon saffron threads (see Note)

16 large raw shrimp (21-25 per pound), peeled and deveined (optional)

2 cups frozen artichoke hearts, thawed, or cooked green beans, fresh or frozen, thawed

1/2 cup roasted red peppers, cut into strips

Directions

1. Combine paprika, lime juice, 2 tablespoons oil, rum (if using), 2 teaspoons minced garlic, oregano, salt, pepper and cumin in a medium bowl, stirring to make a homogeneous paste. Add pork and stir to coat.

2. Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add the pork, leaving any excess spice mixture in the bowl to add later. Cook the pork, stirring, until just cooked on the outside and the spices are very fragrant, 2 to 3 minutes. Transfer the pork to a plate.

3. Add onion and the remaining 2 tablespoons garlic to the pan and cook, stirring often, until the onion is softened, 4 to 5 minutes. Add rice and cook, stirring, until well coated with the onion mixture. Stir in broth, tomatoes, capers, saffron and any remaining spice mixture. (If using brown rice, also add 3/4 cup water now.) Bring to a boil, then reduce to a low simmer; cook, stirring occasionally, 15 minutes for arborio, 30 minutes for brown rice.

4. Preheat oven to 350°F.

5. Stir shrimp (if using) and artichokes (or green beans) into the rice. Cover and bake for 20 minutes. Stir in the pork and any accumulated juices from the plate; scatter roasted peppers on top. Cover and continue baking until the rice is tender and the liquid has been absorbed (if you?ve added shrimp, they should be opaque and pink), 10 to 15 minutes more.

Note: Saffron is the dried stigma of a saffron crocus. It contributes a pungent flavor and intense yellow color to classic dishes like paella. Saffron is sold in threads and powdered form.

about this recipe

Don't worry if you have leftovers. They can easily be rewarmed in a microwave or combined with eggs to make a Spanish tortilla (omelet); or for a great cold dish, toss the leftover rice with cooked vegetables and a vinaigrette made with lime juice instead of vinegar.

Eat Like a Viking to Live Longer

2011-05-02T11:02:00.000+01:00

Eat Like a Viking to Live Longer

You've heard about the Mediterranean diet. Now try the Viking diet. Recent research suggests that it, too, could help you live a much longer life.

So what's a Viking diet, exactly? It's one that emphasizes the staples of Nordic cuisine, typically rich in cabbage, rye bread, root vegetables, and other healthful, hearty fare. In a study, diets that emphasized these Scandinavian staples reduced 12-year mortality risk by as much as one-third!

Score One for Cabbage
In the study, researchers assigned people a score from 0 to 6, depending on how closely they adhered to the traditional Nordic eating style. For every point earned, mortality dropped by 4 to 6 percent over the course of the 12-year study. Overall, men with the most points reduced their mortality by 36 percent while top-scoring women lowered their mortality by 25 percent. Cabbage, rye bread, and root vegetables were responsible for most of the longevity benefits. But people also scored points for other Nordic favorites, including fish, oatmeal, apples, and pears.

Do this for 30 minutes a day to live even longer.

You could cut your mortality risk dramatically if you just did this for 30 minutes: walk.

Or ride your stationary bike. Or dance. Or chase the grandkids around outside. Or shovel some snow. Or all of the above. Just be active for 30 minutes, five times a week. This simple choice cut mortality risk by nearly 20 percent in a recent study.

Walk the Walk
You can't be your best and be there for others unless you take care of yourself first. So no matter how busy life gets, make time for the active things in life that you enjoy. Doesn't have to be a killer ab workout or a sweat-till-you-drop spin class. In a study, people who simply did nonvigorous physical activity for 2 1/2 hours a week saw their risk of dying from any cause drop by almost 20 percent compared with the couch potatoes. If there's no special activity that floats your boat, just walk. Hoofing it for 30 minutes, five times a week, is a small and easy investment to make in your long-term health.

Moving Matters
Of course, a little sweat is healthy, too, so if you want to crank it up a notch, and you don't have any health conditions in the way, feel free. When the people in the study kicked activity levels into high gear -- logging 7 hours of moderate-intensity exercise each week -- their mortality risk dropped by 25 percent compared with nonactive folks. Chalk it up to the favorable impact exercise has on weight (active people gain less over time) and blood pressure (exercise helps keep those blood vessel walls nice and relaxed). Make walking a regular part of your life with these easy strategies:

Gender Gap
When the researchers broke things down by gender, they found some interesting differences. Although both genders enjoyed longer lives if they ate 1½ cups of shredded cabbage each week, only the men appeared to reap significant longevity benefits from eating ample amounts of rye bread while only the women seemed to get a big boost from eating lots of root vegetables. Regardless, we know that all of these Nordic faves are nutritional superstars, which probably explains their overall impact on mortality risk. Rye bread contains vitamins, minerals, and nutrients that keep blood sugar and insulin levels in check. Cabbage is rich in isothiocyanate, which helps rid the body of toxins and carcinogens. And carrots win first place among root veggies as a source of beta carotene. Taken together, all of these nutrients can translate into lower rates of heart disease, diabetes, and cancer.

WHAT'S FOR DINNER?!

Easy Asian-Style Chicken & Rice

The right combination of convenient ingredients like frozen vegetables, teriyaki seasoning mix and instant rice make this super-easy chicken stir-fry absolutely delicious.

Prep Time:5 mins

Total Time: 25 mins

SERVES 4

INGREDIENTS

1 tablespoon vegetable oil

4 skinless, boneless chicken breast half (about 1 pound)

1 can (10 3/4 ounces) Campbell's® Condensed Golden Mushroom Soup

1 1/2 cup water

1 package (1.25 ounces) teriyaki seasoning mix

1 bag (16 ounces) frozen stir-fry vegetables

1 1/2 cup uncooked instant white rice

Directions

Heat the oil in a 10-inch skillet over medium-high heat. Add the chicken and cook for 10 minutes or until well browned on both sides. Remove the chicken from the skillet.

Stir the soup, water, seasoning mix and vegetables in the skillet and heat to a boil. Stir in the rice. Return the chicken to the skillet. Reduce the heat to low. Cover and cook for 5 minutes or until the chicken is cooked through and the rice is tender.

SEASONING TO SLIM DOWN

2011-04-29T17:23:00.000+01:00

Eating to Lose Weight? Sprinkle on Red Pepper Flakes

Wouldn't it be great if you could just sprinkle something on your food to help you lose weight? Research suggests these fiery flakes might fit the bill: crushed red pepper.
A small batch of studies has shown that a key ingredient in hot peppers -- capsaicin -- may help curb appetite and hinder the storage of fat.

Slim and Spicy
If you're serious about losing weight, red pepper flakes alone aren't going to move the dial much. But they could be a useful addition to a legitimate weight loss plan. Researchers in one study concluded that capsaicin may boost sympathetic nervous system activity in a way that dampens hunger and calorie intake later in the day. And related research found that capsiate -- a capsaicin-like compound from sweet peppers -- hindered fat storage and boosted weight loss.

Fiery-Hot Weight Loss
Besides possibly helping you lose more weight, adding heat to low-calorie meals will boost flavor and interest as well -- whether you choose capsaicin-rich cayenne pepper, diced jalapenos, or any variety of hot chili peppers. Try a few of these pungent pepper recipes.

Hearty, spicy, and low fat. Everyone wins with Three-Bean Chili. (SEE RECIPE BELOW)
Light, aromatic, Asian inspired. Treat yourself to Coconut-Crusted Tofu with Peach-Lemongrass Salsa.
Cheesy, gooey, hot. Give your toasted cheese some zip with Hot Chile Grilled Cheese.

Turn body fat into energy with this nutrient recommended by the YOU Docs.

The trouble with most fat-burning supplements is that they're actually just wallet-burning substances. If you want to take the jiggle off, steer yourself away from the late-night TV ads and into the produce aisle.

Research shows that your body needs sufficient vitamin C to burn fat. And in one study, people who had low blood concentrations of vitamin C and walked on a treadmill for an hour burned 25% less fat than people with adequate C. But a dose of vitamin C brought fat-burning levels back up to par. Why? Seems C is essential for creating carnitine, a substance that turns fat into fuel.

To keep your fat-burning abilities at near Olympic levels (meaning at your peak, not at the "staying thin on 12,000 calories a day" plan that Michael Phelps reportedly follows), we recommend that you get 1,200 milligrams of C per day.
That also gives you high enough levels of this vitamin to prevent deficiencies and keep away aging and disease. You can get much of C from food and the rest from supplements twice daily (you pee out C quickly, so you need to get half of your dose in the morning and the other half at night).
Try beginning the day with some strawberries (nearly 100 milligrams per cup), having an orange after lunch (70 milligrams), and filling your dinner plate with C-rich veggies like red bell peppers (152 milligrams per pepper), broccoli (about 100 milligrams per cup), and brussels sprouts (52 milligrams in just four sprouts). Grab a kiwifruit (70 milligrams) or mango (57 milligrams) before your workout to keep your fat-burning fires stoked.

WHAT'S FOR DINNER?!

Three-Bean Chili

This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry. Make it a meal: Bake up a batch of Salsa Cornbread while the chili simmers.

8 servings, 1 1/2 cups each

Active Time: 45 minutes
Total Time: 3 1/2 hours

Ingredients

2 tablespoons cumin seeds
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano, preferably Mexican
1/2 teaspoon cayenne pepper
3 teaspoons canola oil, divided
1 pound beef round, trimmed, cut into 1/2-inch chunks
3 onions, chopped
1 green bell pepper, seeded and chopped
6 cloves garlic, finely chopped (2 tablespoons)
2 jalapeño peppers, seeded and finely chopped
8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
2 dried ancho chiles, seeds and stems removed, snipped into thin strips (optional; see Note)
12 ounces dark beer, such as porter or stout
1 28-ounce can plum tomatoes, with juices
1 tablespoon grated unsweetened chocolate
1 teaspoon sugar, or to taste
2 bay leaves
2 cups water
1 19-ounce can kidney beans, rinsed
1 19-ounce can white beans, such as Great Northern, rinsed
1 19-ounce can black beans, rinsed
1/4 cup chopped fresh cilantro, (optional)
2 tablespoons lime juice
Salt & freshly ground pepper, to taste
Nonfat plain yogurt, chopped scallion greens and shredded sharp Cheddar cheese, for garnish

Preparation

Toast cumin seeds in a small dry skillet over medium heat, stirring, until aromatic, 1 to 2 minutes. Transfer to a mortar and pestle or spice grinder; grind to a fine powder. Transfer to a small bowl; add chili powder, paprika, oregano and cayenne. Stir to combine; set aside.
Heat 1 1/2 teaspoons of the oil in a large heavy pot over high heat. Add beef, in batches if necessary, and sauté until browned on all sides, about 3 minutes. Transfer to a plate lined with paper towels and set aside.
Reduce heat to medium and add the remaining 1 1/2 teaspoons oil to the pan. Add onions and bell pepper. Cook, stirring, until the onions have softened and are golden brown, 7 to 10 minutes. Add garlic, jalapeños, sun-dried tomatoes, ancho chiles (if using), and the reserved spice mixture. Stir until aromatic, about 2 minutes. Add beer, bring to a simmer and cook for 10 minutes, scraping up any brown bits clinging to the bottom of the pan. Add tomatoes and their juices, chocolate, sugar, bay leaves and the browned beef. Add water and bring to a simmer. Cover the pot and simmer, stirring occasionally, until the beef is very tender, 1 1/2 to 2 hours.
Add kidney beans, white beans and black beans and cook until the chili is thick, 30 to 45 minutes more. Remove the bay leaves. Stir in cilantro, if using, and lime juice; season with salt and pepper to taste. Serve with garnishes.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up 2 days or freeze for up to 6 weeks.

Note: Ancho chiles, one of the most popular dried chiles used in Mexico, are dried poblano peppers. They have a mild, sweet, spicy flavor. Ground ancho chile can be found with other spices in large supermarkets, or substitute ground chili powder with a pinch of cayenne.

Nutrition

Per serving: 358 calories; 8 g fat ( 2 g sat , 4 g mono ); 33 mg cholesterol; 48 g carbohydrates; 1 g added sugars; 26 g protein; 14 g fiber; 455 mg sodium; 797 mg potassium.
Nutrition Bonus: Vitamin C (39% daily value), Iron (35% dv), Vitamin A (26% dv), Potassium (23% dv), Selenium (19% dv), Zinc (18% dv).
Carbohydrate Servings: 2

How to get more whole grains in your diet

2011-04-28T11:14:00.000+01:00

It's no secret that whole grains are good for us. They deliver way more nutrients per calorie than refined grains do, which just happens to fall in line with one of the major themes of the new Dietary Guidelines for Americans 2010 (published by the U.S. Agriculture and Health and Human Services departments): packing as many valuable nutrients into as few calories as possible each day.

How much each day?

The guideline. The dietary guidelines say we should make sure that at least half of the six servings of grains we eat in a day are whole, not refined. In short, we should "Increase whole-grain intake by replacing refined grains with whole grains."

Daily amount. A person consuming 2,000 calories per day should have at least 48 grams of whole grains (or three servings) and an equal amount of refined grains. You can get about 16 grams of whole grains from any one of the following: a one-ounce slice of bread, one ounce of pasta or rice (uncooked), a six-inch tortilla, or about one cup of cereal.

Enriched grains. The other three servings can be refined, as long as they're enriched. These are refined grains that have nutrients such as folic acid or calcium added to them. Whole grains are not enriched, so if you replaced all your refined grains with whole ones, you'd need to get those nutrients elsewhere, perhaps through dietary supplements.

Whole vs. refined

Common whole grains. These include barley, corn (whole cornmeal and popcorn), oats, rice (brown and colored), rye, wheat and wild rice.

The whole seed. A whole grain contains all the components of the grain seed, including the bran, germ and endosperm; those parts are stripped away when grain is refined.

Nutrients. Whole grains contain fiber and important vitamins and minerals such as iron, magnesium, selenium and B vitamins, all of which are lost when grains are milled to remove the bran and germ (making them "refined").

Health benefits. Eating whole grains may lower the risk of cardiovascular disease and is linked to lower body weight; it may also help prevent type 2 diabetes.

By the numbers

Percentage of Americans who meet the daily whole-grain recommendation: less than 5

Servings of refined grains Americans consume daily: 6 (No more than three are recommended.)

SOURCE: Dietary Guidelines for Americans 2010

Shop smart

Stamp of approval. A growing number of products carry the Boston-based Whole Grains Council's stamp, which highlights the amount of whole grain per serving. Check the ingredient list: some kind of whole grain should be listed first or second (after water).

"Multigrain."Be aware that whole-grain content isn't listed on Nutrition Facts panels, and labels can be misleading. For instance, multigrain bread may have plenty of whole grains or none at all.

"Bran," "wheat germ." The Whole Grains Council notes that these terms do not signal whole grain content.

Fiber. Don't get confused by fiber content: Whole grains have fiber, but a food that has fiber doesn't necessarily have whole grains.

Eating whole grains

Start with cold cereal. This is a tasty and convenient source of grains, but some brands have more whole grain than others. General Mills has reformulated its cereals to have at least 8 grams per serving (some have 16). Be conscious of sugar content, though: Lucky Charms have 10 grams of sugar per serving. Better yet, choose Cheerios, which have 1 gram of sugar per serving.

Or cook up some hot. When you cook oatmeal, whose whole oats count as whole grains, you can control the amount of sugar, salt and butter (Post recipe suggestion: Peanut Butter-Banana Oatmeal). You can also add uncooked oatmeal to your favorite meatloaf or meatball recipe, or use it in homemade breads, muffins and cookies.

But don't ignore the everyday ones. Popcorn - air-popped, popped in the microwave or cooked on the stovetop in a little bit of olive oil - is a perfectly legit whole grain. (Just go easy on the butter and salt.) So is the corn in cornbread and tortilla chips. Again, though, keep an eye on the sodium and fat.

Bake your own bread. It's easy, and you can use white whole-wheat flour, which is milled from "white" or albino wheat instead of the more common red wheat. One suggested Post recipe: Seeded Quick Wheat Bread. Another resource is the cookbook "King Arthur Flour Whole Grain Baking" (Countryman Press, 2006, $35).

Stir it in. Add dry cereal to yogurt. I think this must be what Grape-Nuts were invented for.

Try unusual whole grains

Find these recipes in the Post archives at washingtonpost.com/recipes.

- Quinoa: Mediterranean Quinoa With Broccoli

- Buckwheat: Double Mushroom Soup With Soba Noodles

- Bulgur: Curried Bulgur Pilaf With Ground Lamb and Beets

WHAT'S FOR DINNER?!

Balsamic Soy Chicken Cutlets

This multicultural duo produces a sauce so full-bodied and delicious and does it so easily, you won't stop at pairing it with chicken.

Prep Time: 20 mins

Total Time: 20 mins

SERVES 4

INGREDIENTS

1 1/2 pounds chicken breast cutlets (a.k.a. thin sliced chicken breasts)

2 tablespoons olive oil

1/3 cup balsamic vinegar

1 teaspoon soy sauce

2 tablespoons unsalted butter, cut into 2 pieces

Directions

Arrange cutlets in 1 layer on a tray or baking sheet and season both sides with salt and pepper.

Heat a 12-inch heavy skillet (not non-stick) over moderately high heat until hot. Add 1 tablespoon oil and swirl to coat bottom.

Cook chicken in batches (don't crowd pan), turning once or twice, until just cooked through (adjust heat lower as necessary to keep bits on bottom from burning and add remaining tablespoon oil if pan begins to look dry in subsequent batches), 2 to 3 minutes total per batch.

Transfer chicken as cooked to a platter and keep warm loosely covered with foil.

Add vinegar and boil, stirring and scraping up brown bits, until reduced by half.

Add soy sauce and chicken juices accumulated on platter and bring to a simmer.

Remove skillet from heat and add butter, stirring until incorporated and sauce is smooth.

Season with salt and pepper and spoon over chicken.

FOODS THAT CUT CHOLESTEROL, benefit heart health

2011-04-27T11:11:00.000+01:00

Apples to lower cholesterol? That's just the beginning

To truly keep the doctor away, it’s going to take more than a handful of red delicious. The fruit and vegetable aisle is a fine place to start your quest to lower cholesterol, but don’t stop there. Keep moving, keep moving....

This week we learned that eating dried apples can help reduce “bad” cholesterol, or low-density lipoprotein, while raising “good” cholesterol, or high-density lipoprotein – at least when compared to eating dried plums (aka prunes).

Cholesterol is a fatty substance that travels in the blood. If you have too much cholesterol, it can stick to the walls of your blood vessels and narrow or even block them, leading to heart disease. You’re more likely to have unhealthy levels of cholesterol if you eat fatty foods, are overweight or have a close relative with high cholesterol.

But you can help lower your cholesterol simply by changing your diet. The Mayo Clinic

-- Oatmeal and other foods high in soluble fiber, such as apples, kidney beans, pears, barley and prunes. Try for 5 to 10 or more grams of soluble fiber per day.

-- Fish and omega-3 fatty acids. The omega-3s can reduce the risk of blood clots; the highest amounts are in mackerel, lake trout, herring, sardines, albacore tuna, salmon and halibut.

-- Nuts! But try to limit yourself to about a handful--they’re naturally high-calorie.

-- Olive oil. But be careful to swap it for something else in your diet, don’t just add it. Two tablespoons have 240 calories.

-- Plant sterols. They’ve been added to some brands of margarine, orange juice and yogurt drinks. Try for at least 2 grams, about the amount found in two 8-ounce glasses of fortified orange juice.

Your Guide to Lowering Your Cholesterol With TLC (Therapeutic Lifestyle Changes), from the National Institutes of Health, offers even more detail – lots and lots of detail – even information on salt and alcohol, label-reading instructions, sample menus and more.

Now that you know which foods to choose, take care with how they’re prepared. A piece of apple pie a day probably doesn’t do much for cholesterol or overall health. suggests these five foods for better cholesterol and heart health:

WHAT'S FOR DINNER?!

Asian Halibut & Brown Rice Packets

If halibut isn't available, striped bass, sole or even thick cod fillets will work just fine in this recipe.

Prep Time: 0 mins

Total Time: 30 mins

SERVES 4

INGREDIENTS

3/4 cup plus 2 tablespoons water

1 cup plus 2 tablespoons orange juice

2 teaspoons reduced-sodium soy sauce

2 cups instant brown rice

4 scallions, sliced, whites and greens separated

2 tablespoons hoisin sauce

1 tablespoon minced fresh ginger

1 tablespoon toasted sesame oil

1 pound halibut fillet, skin removed, cut into 4 portions

1 large ripe plum, cut into 12 wedges

Directions

1. Preheat a gas or charcoal grill.

2. Heat 3/4 cup water, 1 cup orange juice and soy sauce in a small saucepan until just simmering. Pour into a medium bowl; stir in rice and scallion whites and set aside, uncovered, for 10 minutes. Whisk hoisin sauce, ginger, sesame oil and the remaining 2 tablespoons each of water and orange juice in a small bowl.

3. Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray. Place one-fourth of the rice mixture in the center. Set a piece of fish on the rice. Arrange 3 wedges of plum on the fish. Top with one-fourth of the hoisin mixture and sprinkle with one-fourth of the scallion greens. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Make 3 more packets with the remaining ingredients.

4. Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook until the fish is opaque in the center, 8 to 12 minutes, depending on the thickness. (When opening a packet to check for doneness, be careful of steam.) Use a spatula to slide the contents of the packet onto a plate.

Technique: Packet Steps

Step 1. Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray.

Step 2. Layer your ingredients on the foil. Center everything: it's easier to wrap the food and Makes the packet look neat.

Step 3. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping.

Step 4. Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook just until the packet contents are done. Handle the hot packets with a large spatula or oven mitts. Carefully open both ends of the packet and allow the hot steam to escape.

about this recipe

Rice on the grill? Absolutely, and by the time it's cooked it's scented with the exotic flavors of plums and Asian sauce.

Mediterranean diet reduces risk of metabolic syndrome

2011-04-26T10:14:00.000+01:00

Mediterranean diet reduces risk of metabolic syndrome

The Mediterranean diet, long known to be heart-healthy, also reduces the risk of metabolic syndrome, a cluster of risk factors that boost the risk of heart disease, stroke and diabetes, according to a new review.

Researchers from Greece and Italy reviewed the results of 50 published studies with a total of more than 500,000 participants as part of a meta-analysis — a statistical analysis of the findings of similar studies — on the Mediterranean diet.

Among their findings: the natural foods-based diet is associated with a lower risk of hikes in blood pressure, blood sugar and triglycerides, as well as a reduced risk of a drop in good cholesterol — all of which are risk factors in metabolic syndrome.

"It is one of the first times in the literature, maybe the first, that someone looks through a meta-analysis at the cardiovascular disease risk factors and not only the hard outcome" of heart disease and other conditions, said Dr. Demosthenes Panagiotakos, an associate professor at Harokopio University of Athens in Greece.

The study is published in the March 15 issue of the Journal of the American College of Cardiology.

The Mediterranean diet is a pattern marked by daily consumption of fruits, vegetables, whole grain cereals, and low-fat dairy products; weekly consumption of fish, poultry, tree nuts, and legumes; high consumption of monounsaturated fatty acids, primarily from olives and olive oils; and a moderate daily consumption of wine or other alcoholic beverages, normally with meals. Red meat intake and processed foods are kept to a minimum.

Metabolic syndrome — increasingly common in the United States — occurs if someone has three or more of the following five conditions: blood pressure equal to or higher than 130/85, fasting blood glucose equal to or higher than 100 mg/dL, a waist measuring 35 inches or more in women and 40 inches or more in men, a HDL ("good") cholesterol under 40 in men and under 50 in women, triglycerides equal to or higher than 150 mg/dL.

In the review, Panagiotakos and his team found the Mediterranean diet "is strongly associated with decreased metabolic syndrome risk," declining to pinpoint an exact percentage because the data would not fully support it.

The research team also noted that further study was needed, as a few of the studies reviewed also included interventions such as physical activity and smoking cessation.

The findings come as no surprise, said Dr. Ronald Goldberg, professor of medicine at the Diabetes Research Institute, University of Miami Miller School of Medicine, who reviewed the findings. Since many studies have confirmed the role of the Mediterranean diet on reducing heart disease, he noted, it makes sense that the diet would also reduce the risks that lead up to heart disease.

But since Americans are fond of processed and fast foods, how willing would they be to adopt the diet? "Not particularly," Goldberg acknowledged. But, he added, nutrition experts, recognizing that reluctance, have recently begun efforts to adapt the diet to different cultures — for example, including many traditional Hispanic foods into a Mediterranean diet adapted for those of Hispanic descent.

By doing so, the diet not only provides the same nutrients as the Mediterranean diet, but the familiar food of one's ethnicity, Goldberg said.

Panagiotakos says even U.S. fast-food-lovers can eat more like Mediterranean's. "Even in fast-food, we can introduce healthy eating, like salads, fruits and vegetables, cereals and legumes, and use good sources of fat. We can replace burgers with all these products — it is a matter of nutrition education."

WHAT'S FOR DINNER?!

Broiled salmon with marmalade-dijon glaze

Although quick enough for a hectic weeknight, this will impress guests, too. Serve with salad and roasted potatoes. Cooking Light Complete Meals in Minutes

Ingredients:

1/2 cup orange marmalade
1 Tbs. Dijon mustard
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. black pepper
1/8 tsp. ground ginger
4 (6-ounce) salmon fillets
Cooking spray

Directions:

Preheat broiler. Combine first six ingredients in a small bowl, stirring well. Place fish on a jelly-roll pan coated with cooking spray.

Brush half of marmalade mixture over fish; broil six minutes.

Brush fish with remaining marmalade mixture; broil two minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Servings: 4 (serving size: 1 fillet)

Nutrition information per serving: 377 calories; 13.4 grams of fat; 3.1 grams of saturated fat; 36.6 grams of protein; 27.3 grams of carbohydrate; 488 milligrams of sodium.

Make Your Waist Smaller with This 30-Second Habit

2011-04-25T09:59:00.000+01:00

Make Your Waist Smaller with This 30-Second Habit

Few things plant the waist-widening TV remote more firmly in our hands than the need to destress. But here's a healthier way to let go of it all: Just breathe deeply.

It takes only about 30 seconds to do it right, and a quick and easy stress reduction strategy like this is critical to your waistline -- especially given a recent study on job stress and weight gain. In the study, workers who were super stressed tended to have bigger bellies than their peers who were more at ease.

Pound-Packing Stress Relief?
It's not that stress in and of itself causes waistlines to expand; it's how people deal with the stress that makes them fat. Researchers suspect the difference in weight was more likely due to the unhealthy coping mechanisms the stressed-out folks used -- like vegging in front of the TV, skipping that afternoon walk, and dipping into a pint of double fudge ice cream for cold comfort when they got home.

Chill Out to Slim Down
Still, stress itself may do some damage as well. In fact, other research has found that chronic stress can increase the production of cortisol -- an anxiety hormone that facilitates the storage of belly fat and may boost cravings for high-calorie snacks. The good news? You can put stress to bed with just 30 seconds of deep breathing.

Follow this quick four-step guide to deep breathing.

Breathing is one of those things your body does that you don’t have to think about. But we YOU Docs think you should pay attention to it every now and then, or you’ll miss out on some major health benefits, especially for your lungs. That’s because deep breathing:

Brings oxygen deeper into your lungs
Moves more nitric oxide (which widens blood vessels) to your lungs, which helps your blood vessels and lungs work better
Removes toxins by getting lymph moving
Calms you

Here’s a quick test: Stop reading, and inhale and exhale normally, looking down as you do. If you don’t see your belly moving, your breathing is short and shallow. Now try this:

Lie flat on the floor, one hand on your belly, the other on your chest.
Inhale deeply and slowly as you count to five. Your belly button should move away from your spine, and your chest should widen and rise slightly as your lungs fill with air.
Exhale slowly to a count of seven. Your belly button should pull toward your spine.
Let your belly button be your guide. When you deeply inhale, feel your belly button go out as your lungs fully expand with air. When you deeply exhale, feel your belly button suck in as you blow out old air and carbon dioxide.

Take 10 deep breaths like the one you just practiced, morning and night, and take as many as you need when practicing your serve or chasing your dog.

Downsize the stress from your job with these six coping strategies.

When profits, the market, and your own bank account dip, it's no surprise if your mood mirrors them. Depression is actually one of the ways your body sends a signal that something isn't working quite right and that you should be thinking of coping strategies to get your body and mind on the right track. If you're too busy to think of them while you're trying to do three jobs -- or trying to get a job at all -- use these steps to keep your mind under control.

Talk it out. We're living in a world where there's too much talk. We've got talk shows, talking heads, and people who talk the talk but can't walk the walk. Funny, though, in a hypercommunicative society, many of us can't talk about anything other than sports, soaps, or why the media focuses so much attention on (fill in celebrity scandal of the day). The fact is, when it comes to reducing the effects of depression, the biggest cure may not be in a pill bottle, but in making sure you don't stay bottled up yourself. In treating minor depression, talk therapy for 6 weeks is 60% to 70% successful, and it's 90% successful when used in conjunction with drugs. How does it work? Probably by releasing feel-good chemicals and by helping you learn new coping strategies. Think shelling out for a therapist will stress you out even more right now? Just talking about your problems with your spouse or your friends, can help.

Go bananas. Eating a banana every day facilitates both the cross talk among your brain cells and the effect of certain neurotransmitters (such as serotonin and its precursors) that can make you feel better. These two effects may mean that eating a banana a day helps keep the therapist away by preventing recurring minor depression.
Sweat it out. If you haven't exercised in a while, the thought of slipping into a pair of tight pants and a sports bra might seem depressing in itself. Exercise, however, has been shown to be more effective than many antidepressants in reducing major depression. Part of it may be because exercise boosts feel-good chemicals, and another part likely comes from the sense of purpose and accomplishment that regular exercise brings. Don't feel like it? Sometimes action has to come before motivation, and if you're depressed, you may need to act first in order to prime your motivational engine.
Try yoga. This form of exercise is specifically associated with decreased symptoms of depression and increased mood, perhaps partly because of the deep breathing (which has relaxation and brain function benefits) that's done during the practice.
Use guided imagery. Guided imagery isn't the screen of your car's GPS; it's actually a way of making you feel better. It's been shown to improve the ability to cope with depression, improve mood, and decrease stress. All you need to do is go to a quiet place. Start by relaxing and breathing deeply, then visualize yourself in different good scenarios: spending time at a favorite place, such as the beach; or practicing for a big performance at work and then doing well.
Write at bedtime. Approach every day with an attitude of thankfulness. Impossible expectations lead to sadness. Try to write in a gratitude journal daily; writing three thank-you notes a day really does make it less likely that you will suffer depression. While you're at it, put some music on in the background. Music can improve moderately depressed moods; one study also showed that it improved heart rate and blood pressure.

While some signs of depression are easy to spot, many of us hesitate to call ourselves depressed. We'll write it off as being too tired or too stressed or justifiably sad. But if you chronically experience depression, and it's getting in the way of your life, it's worth mentioning to your doc. It's far better for potential employers, your family, everyone around you -- and for your own health -- if you don't think you have to be down just because the economic indicators are.

For job burnout, try this age-old remedy.

Americans (but not the French), throw away an estimated 415 million vacation days every year. That's 1.6 million years of unused vacation! Have we lost our minds? Chronic stress and overcommitment to work have been linked to an increased risk of heart disease, stroke, and mortality. Yep, not taking a vacation will make you older. Much older.

Whatever your excuse for not taking a break -- your job can't live without you, you can't afford the expense, there simply aren't enough days in the year -- toss them out the window.

The truth is, you're not doing anyone any favors by not taking time off. Not your family. Not your employer. And definitely not yourself. Research suggests that reducing stress and taking regular vacations -- once or twice a year -- may be as vital to your emotional and physical well-being as exercise or a healthful diet. And the benefits don't stop there. Vacations seem to have a positive impact on families and organizations as well.

People who take frequent vacations:

Are less likely to be depressed, tense or tired
Have a reduced risk of heart disease and all-cause mortality
Tend to spend more time with their spouse and children and are more satisfied with their marriages
Report being more interested and more productive in their work when they return from time off

So change your mindset. Stop thinking of vacation as a luxury you can live without and start thinking of it as a healthy habit. Let's face it: making time off a regular recuperative part of your life is probably the easiest lifestyle change you'll ever make.

Ticket to Health

The number one rule for a rejuvenating vacation? Leave the work and worries behind. And that'll be much easier to accomplish if you turn off -- or leave at home -- your cell phone, BlackBerry, and laptop.

It was once predicted that by the year 2000, Americans would be using mobile phones, working 20-hour weeks, and enjoying more than 3 months of vacation each year. Unfortunately, only one of these predictions has come true.

Technological developments, once expected to precipitate the end of the 5-day workweek, have in fact had the opposite effect. These advancements have blurred the boundary between work life and personal life, making it trickier rather than easier to find the right work/home balance.

Best Bets for a Recuperative Getaway

There's no need to break the bank at a pricey spa retreat to get the health benefits of vacation, but some variables do improve your odds of returning home relaxed and recharged. Use the tips below to help plan a health-enhancing holiday you won't soon forget.

Lucky Number 7
It usually takes people 2 to 3 days to really relax and get into the groove of vacation time. Longer vacations are associated with greater psychological benefits than shorter ones, so try to plan a break that's at least 7 days.

Pack Your Flip-Flops (and Your Sunscreen)
Warm, sunny destinations are the way to go if you're looking for a vacation that'll soothe your soul and lift your spirits, according to a recent study. Just make sure the heat won't be too extreme, and don't forget to wear your sunscreen.

Other factors that promote a sense of well-being on vacation include free time to do as you please (don't try to fit too much into your time off), exercise, lots of rest, and time spent getting to know new people.

Family vs. Fancy-Free
Spending time with family can be a great source of support and can foster a sense of belonging. But family vacations? They can be downright stressful. Nevertheless, if your family lives far away, vacation time may be the only time you get to see them. So if you're planning to spend your break with relatives, make sure you set aside some time for yourself. And consider alternating your vacations between family and frivolity.

Leave the laptop
Fess up. Did you work during your last vacation?

	Yes
	No

If you think working while on vacation will make your return easier, think again. Compared with people who don't work during their vacations, those who do are more likely to feel overwhelmed when they return to work and are less likely to feel relaxed and energized.

Make your next vacation a work-free zone: Leave the laptop at home.

Indulgences

It's your vacation. Indulge. But try to avoid overindulging in food and alcohol. Excessive drinking and overeating may disrupt your sleep, upset your stomach, and leave you feeling worse for the wear.

So go ahead and enjoy the local cuisine, let your hair down, and have a good time -- but do so in moderation. And try to stay physically active while you're on vacation. You don't have to go to a gym or do a full workout. Take a walk to explore the area, go for a swim, or try your hand at something new and adventurous: windsurfing, rowing, golf, snorkeling, skiing, horseback riding -- the possibilities are endless.

You're the Boss

Most important: Take a vacation that suits your soul. When you're planning your next getaway, you may want to think back to some of the most memorable moments of previous vacations and choose a break with similar elements. Or consider a vacation that brings balance to your life. If you lead a hectic life, maybe a relaxing break would do you good. If you lead a calm life, an active or stimulating vacation might make for a refreshing change of pace.

Whether your ideal vacation involves lounging on a beach, hiking through the hills, or exploring the museums, early-morning markets, and historic sights of a foreign city, just make it happen. Doctor's orders.

WHAT'S FOR DINNER?!

Ham & Pasta Skillet

If you have left-over ham from your Easter dinner, try this out. A mustard-spiked cheese sauce cloaks ham and broccoli, and is stirred into pasta. It's a recipe for a quick-cooking family favorite!

Prep Time:15 mins

Total Time:30 mins

SERVES 4

INGREDIENTS

1 can (10 3/4 ounces) Campbell's® Condensed Broccoli Cheese Soup (Regular or 98% Fat Free)

2 cup broccoli florets

1 package (10 ounces) frozen broccoli cuts, thawed

1 cup milk

1 tablespoon spicy brown mustard

1 1/2 cup cooked ham cut into strips

2 1/4 cup medium shell-shaped pasta , cooked and drained

Directions

Heat the soup, milk, mustard and broccoli in a 10-inch skillet over medium-high heat to a boil.

Reduce the heat to low.

Cook for 5 minutes or until the broccoli is tender.

Stir the ham and pasta in the skillet and cook until the mixture is hot and bubbling.

HAPPY EASTER

2011-04-22T14:15:00.000+01:00

Hams: The Many Different Types & How to Cook Them

Ham is an Easter favorite. A true ham is a rear leg of a hog from hip to knee. Most have a bone in it, but some are boneless. Sounds simple, right? I wish. There are exceptions, the picnic ham, which comes from the lower part of the front leg, and the turkey ham, which comes from a fowl (whose idea was this?). Let's clarify the murk. Here's what you need to know when shopping for a ham and tips for cooking it.

Three major categories

Fresh Ham (a.k.a. Leg) is a raw uncured uncooked ham, usually with the skin still on. The meat is the typical pale pink to beige color of raw pork. It can be roasted, skin on or off, and it is especially good with the skin removed and smoke roasted. Use the skin for cracklins.

Dry-Cured Ham is cured (preserved) by burying it a big mound of salt or by rubbing the exterior with salt, often mixed with sugar, black pepper, garlic, and other spices. In some places sodium nitrate and sodium nitrite are also added. It is then usually hung and air-dried for 6-18 months at cool temperatures, and it dehydrates significantly, concentrating its flavor. Often it is smoked at low temperatures. They are usually pink to brown and can be purchased as a whole ham, half a ham, and is usually served uncooked and sliced thin. Because their production takes a lot of time, dry-cured hams can be expensive. the most famous of this type is Prosciutto di Parma, the famous dry cured ham of Italy.

Wet-Cured Ham is the most popular ham in the US. It is meat that is usually skinned and cured by soaking in a brine or injecting it with a brine. A brine is a salt and water solution with some or all of these ingredients: Sugar, sodium nitrite, sodium nitrate, sodium erythorbate, sodium phosphate, potassium chloride, liquid smoke, and other flavorings. The ingredients will appear on the label. Some wet-cured hams are pre-cooked and labeled as "ready to eat". Some are sold uncooked as "cook before eating". By law these must have prominent labeling with safe handling and cooking instructions. When you get them home, they can be roasted or smoked depending on whether they have been pre-smoked or pre-cooked. For pre-cooked wet-cured hams, paint with a sweet and savory glaze, heat to 140°F, and serve. That's all there is to it. Yes, 140°F seems low, but that's what USDA says is safe since it is cured and pre-cooked. For uncooked wet-cured hams, take them up to 160°F.

Bayonne Ham is a dry-cured French ham.

Boiled Ham. See canned ham.

Black Forest Ham is a German dry-cured and smoked ham.

Brine Cured Ham. See wet-cured ham.

Canned Ham can contain scraps and pieces of meat pressed and formed to fit in the can and may contain up to 10% water or broth. Usually under three pounds. Canned ham labeled "shelf stable" can be stored at room temp for three years. I have no idea how to cook them and no interest in learning.

City Ham. An unofficial term used to describe wet-cured ham. It is usually sold in a plastic bag in the refrigerator case and labeled "ready to cook", "partially cooked" or "ready to serve". The better city hams also say "ham in natural juices".

Corned Ham. Corning is the word for curing with salt. Corned beef is fresh beef packed with salt and aged much like the dry cured hams above but not as long. Ditto corned ham. It is popular in Maryland and the Carolinas. Basically, you get a fresh ham, remove the skin (or not), pack it with kosher or pickling salt, wrap it with plastic wrap, put it in a pot in the fridge and turn it occasionally, then after a week, rinse off the salt and roast or simmer it. In Southern Maryland, corned ham is stabbed all over with a knife and the slits filled with a mix of cabbage, kale, collards, onions, and herbs to make a dish they call Stuffed Ham.

Country Ham is the generic name for American dry-cured ham. Sometimes it is smoked, usually it is not. It can be served uncooked like prosciutto or other European hams. If it is to be cooked, it needs to be soaked in an ice water bath for 4 to 12 hours, then simmered for 25 minutes per pound, then glazed, and browned at 325°F for 15 minutes. Whew.

Green Ham is not a ham covered with green mold meant to accompany green eggs and green beer, although some dry-cured hams do have a mold on them. It is a cured ham that has not been smoked. This is not an official USDA controlled definition, however.

Half Ham. Because whole hams are very large, many producers cut them into butt end and shank end. Butt half is from higher up, on the rump, and has more meat and fat. It is also easier to carve and usually more expensive. It is not to be confused with pork butt which is from the shoulder. Confused yet? The shank half is less fatty.

Ham Steak is usually a cross section slice of wet-cured smoked ham with a round section of thigh bone in the middle. It is good when grilled quickly with or without a glaze or sauce.

Picnic Hams are not really a ham, but a front leg from the shoulder socket through to the elbow sold raw. They usually run 5-8 pounds without the skin.

Prosciutto is Italian dry-cured ham preserved with salt, lard, and often other spices. It is occasionally smoked, but usually is not. It is made in many locations around Italy and named after the area of origin such as Prosciutto di Toscano from Tuscany. It is best when the meat is pale pink and the fat is cream colored and is usually sliced paper thin and eaten uncooked (crudo), fat and all. When fresh cut, it has a concentrated briny flavor and the fat is buttery. It is often wrapped around melon chunks, chopped in salads, or on a sandwich. There are numerous recipes that use prosciutto cooked as an ingredient such as pizza.

Prosciutto di Parma or Parma Ham is prosciutto from the Parma region of Italy. It is regarded by many as the best of the Italian hams and made according to strict regulations and supervision. That's Prosciutto di Parma aging in the picture at the top of the page.

Pumped Ham. See wet-cured ham.

Serrano Ham (Jamón Serrano) and Ibérico Ham (Jamón Ibérico) are the most prized Spanish dry-cured hams. Ibérico Ham hogs are fed acorns and there are several grades depending on how much of their feed is acorns.

Smithfield Ham is a dry-cured country ham from Smithfield, VA. There is a potential point of confusion because the world's largest pork product producer, Smithfield Foods, originally founded in Smithfield but now with plants all over the world, makes a range of hams, most of which are not country hams. Got it?

Smoked Ham has usually been wet-cured and then smoked. It is, sometimes, simply smoked without the cure.

Smoked Ham Rump. A big gumdrop shaped portion of a smoked ham.

Spiral-Cut or Spiral Hams are skinned, wet-cured, and pre-cooked, usually coated with a sweet glaze and vacuum packed in plastic wrap. They usually weigh 7-10 pounds. They can be cooked but be careful because they can dry out easily. To heat them, wrap in foil and cook at 325°F for about 10 minutes per pound. Bring it up to 140°F.

Turkey Ham is turkey thigh meat wet-cured and cooked. Why does USDA let this be called ham?

Virginia Ham is similar to Smithfield Ham, but it is not from Smithfield proper.

Westphalian Ham is dry-cured and smoked German ham from hogs fed acorns.

Spring Foods Have Sprung: April Superfoods

2011-04-21T11:54:00.000+01:00

Spring Foods Have Sprung: April Superfoods

It may not necessarily feel like it (depending on where you live), but spring has finally sprung. It's here! We promise! And with the warmer temps and the burgeoning blossoms, there also exists a bounty of fresh and tasty superfoods ready to be eaten. Here are our picks for April:

Avocado

Technically a fruit, avocados are chock-full of healthy, monounsaturated and polyunsaturated fats. They are also an excellent source of potassium and vitamin E.

How To Buy And Eat

The California Avocado Commission suggests gently squeezing the fruit in your palm; if it's ready to eat, it will be "firm yet will yield to gentle pressure." If it still requires a bit of ripening, try placing it in a brown paper bag and storing at room temperature until it has softened.

When it comes to eating this heart-healthy fruit, raw is always a quick and easy option. Avocados can be great raw with just a dash of salt, mashed up in guacamole, or in a delicious spring salad.

Strawberries

Yes, strawberry season has begun, which means good things for your tastebuds and for your overall health. Strawberries are extremely high in vitamin C as well as key antioxidants that, according to The George Mateljan Foundation, help make them a powerful anti-inflammatory, among other things.

"Strawberries are also really rich in pectin, which is a type of soluble fiber," explains Dr. Rebecca Reeves, the former president of the American Dietetic Association. She adds that berries in general, which are just coming into season in certain parts of the country, are always a great, highly-nutritious bet.

How To Buy And Eat

The key here is color -- look for deep, red berries (keeping in mind that there are color differences among varieties), as they'll be the sweetest, most ripe options. As far as cooking, strawberries are another option that's great, as-is. Although really, who can resist a lighter version of the traditional strawberry shortcake, made with tons of berries and fat-free milk?

Rhubarb

Rhubarb is another food that's high in dietary fiber, Vitamin C and Vitamin K. But ths pink, tart vegetable is one that people sometimes just don't know what to do with.

How To Buy And Eat

Rhubarb is usually sold in bunches (think asparagus). The dark, pink stalks and, generally speaking, shorter, pinker stalks are sweeter than the longer, green ones -- though again, that can vary depending on the variety. Rhubarb can be great in pies and crumbles, though it is also a good option for chutneys and salads, bringing in a refreshing tart flavor.

Spinach

Spinach tends to be a cool-season annual, which means it thrives in spring. Good thing, too, because people just can't say enough about the nutrition benefits of this superfood. It is rich in Vitamins A, B, C, E and K and is extremely low in calories. Fresh spinach is also jam-packed with cancer-fighting antioxidants. "Spinach is really high in vitamins and minerals," Reeves says. "It is a real superfood."

How To Buy And Eat

These days, spinach is an increasingly easy choice given that pre-washed packages of baby spinach abound. But if you're buying a bunch, look for leaves that are dark green and crisp as well as stems that are still intact.

As far as eating, there are lots of options out there -- steamed, pureed or sautéed, to name a few. Spinach can also be used in, or as a base for, refreshing spring salads.

WHAT'S FOR DINNER?!

Fish and Chips With Homemade Tartar Sauce

Classic British fish and chips are right at your fingertips with this easy, at-home method.

Prep Time: 0 mins

Total Time: 1 hr 10 mins

SERVES 10

INGREDIENTS

vegetable oil, for deep frying

rice flour for dredging

2 8 oz haddock filets (or cod fish fillets) cut in 1/2 on an angle

4 large russet potatoes

1 3/4 cup rice flour

2 teaspoons baking powder

1 teaspoon salt

1 teaspoon sugar

1 bottle (12 oz) beer, pale ale or lager works well

1 cup mayonnaise

1 tablespoon capers, chopped

1 tablespoon cornichons, chopped

2 tablespoons flat leaf parsley, finely chopped

1 tablespoon tarragon, finely chopped

1/2 lemon, juiced

Lemon wedges, for serving

Directions

Preheat oven to 350 F.

Bake potatoes on a tray in hot oven for 30-45 minutes -- until knife-tender. This can be done the night before or ahead of time. Cut each potato into 6 or 8 wedges depending on the size.

Heat 3 inches of oil in a deep fryer or a deep pot to 375 F. Begin by frying half the wedges at a time for 4 to 5 minutes until crispy and brown. Take out and drain.

In a large mixing bowl, combine the rice flour, baking powder and salt.

Make a well in the center and gradually pour in the beer whilst whisking to combine the dry ingredients and forming a smooth batter.

Spread the rice flour for dredging on a plate.

Dredge the fish pieces in the rice flour and then dip them into the batter, letting the excess drip off.

Submerge the battered fish into the bubbling oil for 4 to 5 minutes until crispy and brown.

Remove and drain the fish with the chips on paper towels; season lightly with salt.

Serve wrapped in a newspaper cone with lemon wedges and/or tartar sauce.

To prepare the tartar sauce, combine all tartar sauce ingredients in a small mixing bowl. Makes about 1-1/4 cups.

Chill before serving to let the flavors combine. Serve with fish and chips and some fresh lemon wedges.

High Cholesterol Levels in the Young

2011-04-20T11:06:00.000+01:00

High Cholesterol Levels in the Young

High cholesterol levels in people under the age of 25 are an increasing concern. Find out what causes high cholesterol in young people and what can be done.

Adults are not the only people who need to be concerned about high cholesterol levels. The National Heart, Lung, and Blood Institute (NHLBI) says that an acceptable level of total cholesterol for people between the ages of 2 and 19 is less than 170 mg. Statistics show that up to one-third of young adults have high cholesterol levels above 200 mg.

What Causes High Cholesterol Levels in Children and Young Adults?

In the past, doctors didn't worry that much about high cholesterol in younger people, but studies are showing that children and adolescents who have high cholesterol are more likely to develop heart disease as adults. The NHLBI even recommends that children as young as age 2 have their cholesterol checked if they have a parent with high cholesterol or a family history of early heart disease.

Possible causes of high cholesterol levels in young people include:

Genetics. In most cases, a young person with high cholesterol levels has a parent with high cholesterol.
Diet. Young people who are exposed to a high-fat diet — common in junk foods or fast-foods — are at risk for high cholesterol.
Obesity. Children and young adults who are overweight are at increased risk.
Lack of exercise. Spending too much time playing video games and watching TV instead of getting regular exercise is a risk factor for developing high cholesterol levels.

Treating High Cholesterol Levels in Children and Young Adults

Although medications are used for some young people with high cholesterol levels, the best way to treat this problem is with diet and exercise.

Decrease saturated fats and cholesterol. Young people over the age of 2 should not get more than 30 percent of their calories from fat. If you or your child has high cholesterol, work with your doctor or nutritionist to start a low cholesterol, low saturated-fat diet.
Increase physical activity. The goal should be 30 minutes of exercise that makes the heart beat faster at least three times per week. Walking, biking, swimming, and team sports are all good examples. Limit time in front of the TV to two hours a day.
Medications. According to the American Academy of Pediatrics, medications to lower high cholesterol in young people should be considered if they have very high levels of low-density lipoprotein (LDL) cholesterol. LDL cholesterol is the type of cholesterol that contributes to the blocking of arteries. Other reasons to consider medication are having a parent with early heart disease, having diabetes, or when diet and exercise alone are not working.

Motivating Young People With High Cholesterol Levels

Because young people do not usually have any high cholesterol symptoms, it may be hard for them to take high cholesterol seriously. It is important for parents and young adults to know that there is a direct relationship between high cholesterol in young people and the risk of dying years later from a heart attack. Here are some ways to help:

Get screened early. Any young person with a family history of high cholesterol or heart disease, or an important risk factor like obesity, should be screened regularly. Knowing the numbers is an important motivating factor.
Join a team or learn a new sport. Exercising can be fun and can be a great motivator.
Get some help. Changing your lifestyle to include exercise and learning about a new heart-healthy diet can be hard. In addition to working with your doctor, think about getting help from a nutritionist and a fitness expert.
Do it as a family. Lifestyle changes like exercise and nutrition are best done as a family. If you are a parent of a child with high cholesterol, you can help your child develop healthy habits for a lifetime by setting a good example.

High cholesterol in children and young adults can lead to heart disease in later years. If you don't know what your or your children's cholesterol levels are — especially if you have a family history of high cholesterol or heart disease — ask your doctor about screening. Treatment of high cholesterol starts with lifestyle changes such as diet and exercise. The best time to start a healthier lifestyle is now. Remember that it is easier to grow up with these healthy habits than to learn them as an adult.

WHAT'S FOR DINNER?!

Creamy Pesto Chicken & Bow Ties

On-hand ingredients like cream of chicken soup, pasta and prepared pesto sauce combine with chicken to make a mouthwatering dinner that's on the table in 30 minutes.

Prep Time: 10 mins

Total Time: 30 mins

SERVES 4

INGREDIENTS

2 tablespoon butter

4 skinless, boneless chicken breast half (about 1 pound), cut into cubes

1 can (10 3/4 ounces) Campbell's® Condensed Cream of Chicken Soup (Regular or 98% Fat Free)

1/2 cup pesto sauce

1/2 cup milk

3 cup bow tie pasta , cooked and drained

Directions

Heat the butter in a 10-inch skillet over medium-high heat. Add the chicken and cook until well browned, stirring often.

Stir the soup, pesto sauce and milk in the skillet and heat to a boil. Reduce the heat to low. Cook for 5 minutes or until the chicken is cooked through. Stir in the pasta and cook until the mixture is hot and bubbling.

Eat Your Way to a Better Workout

2011-04-19T11:17:00.000+01:00

Eat Your Way to a Better Workout

Improve your energy and endurance by making sure you're getting the right mix of carbs, proteins, fats, and fluids

Are you getting the nutrients you need to power through your exercise routine? Or do you sometimes feel like you're running on empty?

Just like an automobile, your body will perform more smoothly and efficiently, given the right type of fuel and the proper fluid levels.

So if you find yourself huffing and puffing to make it through the final mile of your run, or if you simply want to feel better when you exercise, take a closer look at what you're offering your body as sustenance. Are you giving yourself the high-octane, performance-enhancing fuel it deserves? The following quiz can clue you in to whether your diet is making exercise more difficult and, if so, what changes you need to make to power yourself up.

Fuel for Your Body

Do you know which fuel is best for your body? Test your nutrition know-how with this quick quiz on eating and exercise.

1. To help you maintain an active lifestyle, where should most of your daily calories come from?

a. Carbohydrates
b. Proteins
c. Fats

The correct answer is:
Carbohydrates. Carbs are the body's main source of energy and are an important part of a healthful diet. Carbohydrates help keep you energized by maintaining blood sugar levels, and they play a key role in helping your body recover after exercise, so try to get 50% to 65% of your calories from carbohydrates. Most people get enough carbs from their regular diet, but they may not be the best kind. For the most healthful carbohydrates, choose fresh fruits, root vegetables (carrots, beets, sweet potatoes), and whole-grain products, such as brown rice, barley, and whole-wheat bread.

2. True or false? To stay healthy and physically fit, it's best to eat a strict low-fat diet.
a. True
b. False

The correct answer is:
False. Your body needs fat. And research suggests there's no health or fitness benefit to restricting your fat intake to less than 15% of your daily calories.
In addition, fats provide essential fatty acids and vitamins. So aim to get 25% to 35% of your calories from fats -- preferably the heart-healthy unsaturated fats that come from fish, olive oil, nuts, and avocados.

3. It's the end of the workday and half an hour before your 45-minute circuit-training class. Which snack should you grab to help get you through?

a. That's easy -- a protein bar.
b. The candy bar I keep in the glove box for emergencies.
c. A handful of trail mix or a granola bar.
d. A meatball sub from the corner deli.

The correct answer is:
Trail mix or a granola bar. A good source of healthy, energy-boosting carbohydrates, trail mixes and granola bars also are typically easily digested. And they have a little bit of fat and protein for slow-release energy, making them the perfect snack to sustain you through a medium-length, high-intensity workout.

So now you know how to prep your body for cardio training. Read on to find out which foods are good for other kinds of exercise.

No Special Diet Required

You know that what you eat and how much you eat has an effect on your overall health, and that some foods are better for you than others. It's really no different when you're eating for exercise.
In fact, if you eat a balanced diet and keep your blood sugar levels steady by eating healthful meals and nutritious snacks throughout the day, you've probably already got a good energy store for your workout.

Your main goal is to get the right amount of energy -- quick release, slow release, or both -- to give you enough vim and vigor to get you through your activity. It's also important to get enough water to replace what you lose through sweating. And last but not least, you'll need to refuel after your workout.

So what should you be eating throughout the day to make it easier to transition into high-gear workout mode? Start by considering the glycemic index of the foods you eat.

What Does the Glycemic Index Have to Do with Energy?

When you place an increased energy demand on your body through exercise, your body will use the sugar (glucose) in your blood and the stores of glycogen in your liver and muscle tissues to help meet that demand. How a particular food will affect those energy sources depends on its glycemic index (GI). The glycemic index is used for carbohydrates only and is a ranking that reflects the amount of change a food causes in blood sugar levels.

For example, foods with a high glycemic index, such as sugary treats and potatoes, cause a rapid increase in blood glucose that leads to a sudden burst in energy, albeit one that drops off again fairly quickly. On the other hand, foods with a low glycemic index, such as bran flakes and kidney beans, cause a more gradual increase in blood glucose, which results in longer-lasting energy. In general, foods with a low or medium GI are better for you than high-GI foods.

The glycemic index works on a scale of 1–100, with 1 being the lowest and 100 being the highest. Carbohydrates are broken down into three GI categories: low, medium, and high. Check out the table below for examples of foods that fall into these three categories.

Low glycemic index (55 or less)	Medium glycemic index (56–69)	High glycemic index (70 or higher)
Sweet potatoes	Macaroni and cheese	Bagel
Pumpernickel bread	Whole-wheat bread	French fries
Kidney beans	Raisin-bran cereal	Sugary candy
Bananas	Cranberry juice	Cornflake cereal

For a comprehensive list of foods and their glycemic indices, check out the International table of glycemic index and glycemic load values in the American Journal of Clinical Nutrition.
Of course, eating for exercise isn't only about carbohydrates. Read on to find out what other foods and drinks will benefit your chosen form of exercise.

Which Food Will Fuel Your Preferred Exercise?

Whether it's a 45-minute aerobics class, 1 hour of yoga, or a grueling strength-training session, matching your meals to your fitness plan can enhance performance, improve endurance, and lead to a quicker recovery after your workout. But the type of food your body needs varies, depending on your body's overall needs and what kind of exercise you'll be performing.

High-Intensity Exercise: Aerobics, Interval Training, Running

You'll benefit from a mix of carbohydrates -- focus on foods with a low or medium glycemic index -- to sustain your energy and improve endurance during your workouts. Also, get some lean protein and healthy fats to help repair and maintain your muscle tissue.

And make sure you're getting enough calories to keep up with your level of activity while maintaining a healthy weight.

Water Needs: You don't need to go overboard with the amount of water you drink, but you do need to make sure you're replacing any water lost through perspiration. The more you lose to sweat, the less efficient your body becomes, and that will affect your performance.

Endurance Sports: Marathons, Triathlons

While you're in training, it's best to eat a balanced, varied diet with plenty of carbohydrates. And don't forget to drink enough water to replace what you lose in training.

In the week before your event, increase your intake of bread, rice, pasta, cereal, and potatoes as well as fruits and vegetables. This will help you top off your glycogen stores for the big day. But on the evening before your competition, avoid whole-grain, high-fiber, or fatty foods. They take too long to digest.

Water Needs: Hydration becomes particularly important during endurance events, when dehydration is a likely possibility, especially in warm weather. During extreme exercise, water alone may not be enough to replenish the fluids you lose, so to help your body use liquids, drink a potassium-containing sports drink or lick a dab of salt before you drink water. Also, sports drinks with electrolytes and carbohydrates can help with hydration and supply you with a source of energy.

Resistance or Strength Training: Pilates, Weight Lifting

Strength training requires more protein than other exercises, but, unless you're an elite athlete, you probably get enough protein in your everyday diet as it is. However, research suggests that when you get your protein may be key in how quickly you amass muscle. Grab a meal with protein right after your workout and you may benefit from a greater increase in muscle mass than if you wait a few hours.

In addition, you'll need an adequate amount of carbs to make it through that final set. And don't forget some healthy fats to round out your diet.

Water Needs: To avoid painful muscle aches the next day, be sure to replenish any fluids lost. Muscle aches are caused, in part, by excessive water loss through perspiration.

Flexibility Exercises: Yoga, Tai Chi, Stretching

Make no mistake: Working on flexibility isn't just about relaxation. Exercises like yoga and tai chi require strength, energy, balance, and mental concentration to get you into, and through, the various poses.

You'll need a good supply of carbohydrates for stamina, as well as protein and fats to help repair and maintain your muscle tissue. Also, including omega-3 fatty acids and vitamin C in your diet will help keep your joints and connective tissue healthy.

Water Needs: As with any other type of exercise, your performance will suffer if you are dehydrated, so grab several sips of water before you train. Also, replace fluids lost during your workout to help cut down on postworkout soreness. And unless you are exercising in extremely warm conditions for more than an hour -- such as in a heated room for Bikram yoga -- plain water should do the trick.

Remember to Refuel After Your Workout

Have you noticed that you often crave sweets or starchy foods after a good workout? That's because your body needs to replenish the glycogen it used. It's important to refuel after a workout, but it's also important to choose the right food.

For about 2 hours after you exercise, your body is primed for refueling and can replenish its glycogen supplies more quickly than normal, but only if you feed it. So what's the best apres-activity treat for your sore muscles? Carbs are good, but a combination of carbohydrates and lean protein is even better for your body's recovery. Together, they help replenish your glycogen stores, and the protein provides important amino acids that work to repair damaged muscle tissue.

Serve Yourself Strong

Sometimes, making time for exercise is difficult enough without having to plan what you'll eat during the day to make your workout more effective. But if you're working on increasing your cardiovascular fitness or improving your strength or flexibility, it's worth it. Making just a few small changes to the way you eat can mean the difference between calling it quits or calling "next" on the elliptical trainer. Your body will feel better when you put it to the test, and that will give you your best shot at reaching the finish line.

Muscle-Cramp Crusher
Potassium may help prevent muscle cramps, since it helps muscles to contract and relax. Try munching on melon, dried apricots, or bananas before a strenuous workout.

WHAT’S FOR DINNER?!

Caesar Salad with Poached Eggs, Crispy Prosciutto, and Parmesan Wafer

Prep Time:

20 mins

Total Time:

45 mins

SERVES 4

INGREDIENTS

Directions

Preheat the oven to 375°F.
Line 2 large baking sheets with silicone baking mats.
Mound the Parmesan cheese over 1 large baking sheet and spread to form a thin oval shape. Lay the prosciutto slices over the second baking sheet.
Bake the cheese until it is golden, about 10 minutes.
Bake the prosciutto until it is golden brown and crispy, about 10 minutes.
Transfer the prosciutto to a plate lined with paper towels.
Cool the prosciutto and Parmesan wafer completely (the prosciutto and wafer will continue to crisp as they cool).
Using a serrated knife, remove the crust from the baguette, then tear the bread into bite-size pieces.
Melt the butter with the olive oil in a heavy large ovenproof sauté pan over medium heat.
Add the bread pieces and toss to coat.
Season to taste with salt and pepper.
Transfer the pan to the oven and bake the croutons until they are golden brown and crisp on the outside but still slightly soft in the center, tossing occasionally, about 12 minutes.
Alternatively, the croutons can be transferred to a baking sheet and baked.
Set aside to cool.
Finely chop the garlic, anchovy fillets, lemon juice, and egg yolk in a food processor.
Add the Parmesan cheese and mustard and blend well.
With the processor on, slowly drizzle in the olive oil and the grapeseed oil until the dressing is thick and creamy.
Season to taste with salt and pepper. If necessary, add enough water to thin the dressing to the desired consistency.
Bring a large deep saucepan of water to a simmer over medium-high heat.
Stir in the vinegar and a pinch of salt.
Crack 1 egg into a small bowl or cup and then gently transfer the egg to the simmering water. Repeat with the remaining 3 eggs.
Reduce the heat to medium so that the water simmers gently.
Poach the eggs until the whites are set but the yolks are still creamy, about 3 minutes.
Using a slotted spoon, gently remove the eggs from the simmering water and set them on a paper towel or on an end piece of bread to absorb the excess water.
Toss the lettuce in a large bowl with enough dressing to coat.
Season to taste with salt and pepper.
Transfer the lettuce to a large shallow serving bowl or divide the lettuce among 4 plates.
Scatter the croutons over the lettuce.
Top with the prosciutto, then the Parmesan wafer (breaking it apart for individual servings), and lastly, the poached eggs.
Sprinkle with freshly ground black pepper and serve.

The Juice That Makes Exercise Easier

2011-04-18T10:45:00.000+01:00

The Juice That Makes Exercise Easier

I Know...most of you will say.... Ewww!!, must taste awful, but try it, it's actually good and good for you. Read on!

Think outside the sports-drink bottle when you're looking for a workout beverage. New research puts the "gives you an edge" spotlight on this vegetable drink: beet juice.

In a small study, people who drank the red juice daily for 6 days needed much less oxygen during a treadmill exercise test. Translation: Exercise actually felt easier to them.

A Fitness Elixir?
Beet juice's exercise-enhancing power likely comes from the nitrates in beets. This bears out in the study, where the participants were split into two groups -- one drinking regular beet juice each day and the other drinking beet juice stripped of its nitrate content. And exercise became easier only for the juice-with-nitrates group. Compared with the no-nitrates group, the nitrates group needed about 12 percent less oxygen during the treadmill exercise test. The nitrate group was also able to run longer at fast speeds before reaching exhaustion.

Try this little mental game to help workouts feel like less work.

Picture it. Before your workout or during warm-ups, close your eyes and visualize yourself doing your thing with ease. Take a few deep breaths, and imagine the air filling your lungs and delivering oxygen to every muscle of your body. Exhale deeply.
Feel it. Think about how it feels to hold your spine straight and your head high during your workout, and imagine it all feeling effortless. Picture your workout environment, and imagine yourself moving powerfully, effortlessly, and confidently through your run, walk, hike, or exercise class.
Integrate it. Take these images, feelings, and thoughts with you as you step into your workout.

Big Beet Benefits
Our bodies convert the nitrates in beet juice to nitrites -- helpful little compounds that help dilate blood vessels, increase blood flow, and help reduce the amount of oxygen muscles need to do work. So it's not surprising that the nitrates group in the study also experienced a dip in their blood pressure after drinking the juice regularly. Beets also contain quercetin and resveratrol -- two powerful antioxidants that may help protect against oxidative stress caused by exercise.

Here are a few more strategies for making your workouts feel easier:

Give yourself a musical distraction. Right tunes can increase your endurance.
Take a brain break first. Having a well-rested brain helps your workout.
Fuel up for fitness. There are foods that put gas in your tank. On tomorrow's post I'll detail what foods are best for which exercise.

WHAT'S FOR DINNER?!

Eggplant Parmesan

This Eggplant Parmesan is baked, not fried, and thanks to basil leaves and flavorful ricotta cheese, you'll never miss the breadcrumbs.

Prep Time:

15 mins

Total Time:

50 mins

Serves: 4

INGREDIENTS

2 tablespoons olive oil, plus additional for brushing pans

2 pounds eggplant, trimmed and sliced lengthwise into 1/4-inch thick slices

2 cups whole milk or part-skim ricotta

4 tablespoons finely grated fresh Parmesan

1 large egg, beaten

1 garlic clove, minced

1/2 teaspoon each sea salt and pepper

14 large or 28 small fresh basil leaves

2 cups store-bought marinara sauce

Directions

Slice the eggplant into long strips, chopping off the stem and cutting off the fleshy sides as they will be too thick to roll.

Preheat broiler and lightly oil 2 large sheet pans.

Brush slices of eggplant with olive oil on both sides, then arrange in one layer on the bottom of each pan.

Broil eggplant in batches, turning once, until golden brown on both sides, about 2 minutes per side.

Let cool.

Preheat oven to 375°F. Spoon 1 cup of tomato sauce in bottom of an 8-inch square baking dish.

Add ricotta to a bowl for mixing. Beat one large egg and add to the ricotta. Add 2 tablespoons Parmesan, garlic, and salt and pepper. Whisk ingredients until well-mixed.

Arrange a basil leaf on each slice of eggplant and top with 2 tablespoons of ricotta filling, spreading it evenly down the eggplant.

Starting at a short end, roll up eggplant and arrange seam side down in prepared baking dish.

Repeat with remaining eggplant, basil, and ricotta filling and arrange in one layer in dish. Spoon 1/2 cup more sauce over top of eggplant and sprinkle with remaining 2 tablespoons Parmesan.

Bake, uncovered in middle of oven, until sauce is bubbling and heated through, 25 to 30 minutes.

Serve with remaining 1/2 cup sauce on side.

Mash This Kind of Potato to Baby Your Heart

2011-04-16T11:00:00.000+01:00

Mash This Kind of Potato to Baby Your Heart

Potatoes sometimes get a bad health rap. But new research shows that certain varieties may help quiet inflammatory processes that set the stage for disease.

Specifically, researchers recently sang the praises of potatoes with yellow flesh -- like Yukon Gold. In a small study of men, eating a cup of yellow potatoes every day for 6 weeks helped lower blood levels of interleukin-6 (IL-6), a compound that promotes inflammation.

Inflammation Overload
Inflammatory cycles go something like this: First, free radicals in your body -- generated by stress, illness, pollutants, and normal everyday body processes -- start to damage cells and tissues. In response, your body releases IL-6 to help corral and neutralize some of those free radicals. But chronically high levels of IL-6 can up your risk of inflammation-related diseases. Enter, potatoes. Research suggests that antioxidants in yellow potatoes -- like phenols and carotenoids -- may help fight the out-of-control inflammation that makes you susceptible to a wide range of illnesses, from heart disease to cancer.

Top Tater
Purple potatoes seemed to be beneficial, too. In the study, adult men up to age 40 ate a cup of boiled potatoes every day for 6 weeks. The men who ate yellow potatoes had lower levels of IL-6 and exhibited less DNA damage compared with the men who ate white potatoes. Purple-potato eaters had lower levels of a different inflammatory marker, C-reactive protein, compared with white-potato eaters. Researchers suspect the rich pigments in colored potatoes help protect cells, tissue, and DNA from the free radical injuries that initiate inflammation. Here are three more ways to fight inflammation:

Go green and leafy.
Keep stress under wraps.
Eat like a Mediterranean.

WHAT'S FOR DINNER?!

Stuffed Chicken Thighs Braised in Tomato Sauce

THIS DISH IS A BIT LONGER TO PREPARE THAN USUAL, BUT WELL WORTH IT.

Spinach-Parmesan stuffing provides great flavor in boneless, skinless chicken thighs. Try it with the optional chicken livers in the stuffing for an extra-rich treat. And don’t worry, even though when stuffed it looks like the filling will ooze out, it doesn’t. The egg in the stuffing acts as a binder to keep everything in place. The recipe makes plenty of sauce, so be sure to cook up some pasta or make mashed potatoes to serve alongside the saucy chicken.

10 servings, 1 thigh & 2/3 cup sauce each

Active Time: 2 hours
Total Time: 2 1/2 hours

Ingredients

Stuffing & Chicken

1 cup frozen (thawed) or cooked spinach, squeezed dry
1 cup fresh breadcrumbs from day-old bread, preferably whole-wheat (see Tip)
4 ounces fresh chicken livers, coarsely chopped (optional; see Note)
1/2 cup freshly grated Parmesan cheese
1 large egg, lightly beaten 2 tablespoons chopped fennel fronds (optional)
2 tablespoons finely chopped shallots
1 tablespoon chopped garlic
2 teaspoons chopped fresh thyme
3/4 teaspoon freshly ground pepper, divided
1/2 teaspoon salt, divided
10 4- to 5-ounce boneless, skinless chicken thighs, trimmed
2 tablespoons extra-virgin olive oil

Sauce

2 cups finely chopped onion
1/2 cup finely chopped carrot
1/2 cup diced fennel bulb
1/4 cup finely chopped shallot
2 tablespoons minced garlic
1 1/2 cups dry white wine
3 cups reduced-sodium chicken broth
1 28-ounce can crushed tomatoes
2 tablespoons chopped fresh basil
2 teaspoons chopped fresh thyme
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt

Preparation

To prepare stuffing & chicken: Combine spinach and breadcrumbs in a medium bowl with chicken livers (if using), Parmesan, egg, fennel fronds (if using), 2 tablespoons shallot, 1 tablespoon garlic, thyme, 1/2 teaspoon pepper and 1/4 teaspoon salt until well blended. Cover and refrigerate for at least 30 minutes or up to 1 day.
Place a chicken thigh skinned-side down on a work surface. Fill the thigh with 2 to 3 tablespoons of the stuffing, first filling the area (or pocket) left by the bone and placing the rest in the center of the thigh. Roll the thigh closed and secure with 2 pieces of kitchen string. Repeat with the remaining thighs and stuffing. (You may leftover stuffing.) Season with the remaining 1/4 teaspoon pepper and salt.
Heat oil in a large, heavy, high-sided skillet or Dutch oven over medium-high heat. Reduce heat to medium and add half the thighs, seam-side down. Cook, turning 2 or 3 times, until brown on all sides, 7 to 10 minutes total. Transfer to a clean plate and repeat with the remaining thighs.
To prepare sauce: Add onion, carrot, fennel, 1/4 cup shallot and 2 tablespoons garlic to the pan. Cover and cook, stirring occasionally, until the vegetables are soft and beginning to brown, about 5 minutes. Add wine and scrape up any browned bits; bring to a boil over medium heat and continue to boil until the liquid is reduced by about half, 6 to 8 minutes. Stir in broth, tomatoes, basil, thyme and the chicken thighs. Bring to a boil over high heat; reduce heat to a simmer and cook, uncovered and turning the thighs occasionally, until cooked through and tender, 35 to 40 minutes.
Remove the thighs with a slotted spoon; tent with foil to keep warm. Simmer the sauce further to thicken it, if desired, or thin with a little broth or water if it’s too thick. Season with 1/2 teaspoon pepper and 1/4 teaspoon salt. Serve the chicken with the sauce.

Tips & Notes

Make Ahead Tip: Prepare the stuffing (Step 1), cover and refrigerate for up to 1 day or stuff the chicken (Step 2), cover and refrigerate for up to 1 day. | Equipment: Kitchen string

Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs.
Note: Look for fresh chicken livers that have not been previously frozen. Previously frozen livers exude more liquid when cooking.

Nutrition

Per serving: 333 calories; 13 g fat ( 4 g sat , 6 g mono ); 100 mg cholesterol; 20 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 615 mg sodium; 661 mg potassium.
Nutrition Bonus: Vitamin A (83% daily value), Vitamin C (22% dv), Iron, Potassium & Zinc (19% dv), Magnesium (16% dv)

Lose Extra Weight with 3 Easy Tricks

2011-04-15T12:36:00.000+01:00

Lose Extra Weight with 3 Easy Tricks

Step one to losing those holiday pounds: Cut back on the calories, and amp up the exercise. Simple formula. But for extra fat blasting, try these three easy diet tricks:
Sip tea, slow down, and take notes. Yep, these three strategies could mean dropping even more pounds -- or dropping them more quickly.

1. Come to the light. The light-colored tea, that is. In lab research, human fat cells became significantly less fat when treated with a white-tea extract. Because white tea is less processed than green or black, it retains higher concentrations of compounds that seem to help with fat-cell metabolism.

2. Watch your speed. There are two eating habits that can triple your chances of being overweight, according to research. The first is eating fast. The second is eating until you're completely full. Stop when you're about 80 percent full.

3. Take notes. Keeping a food diary can double your weight loss success, a recent study showed. Keeping track of every bite makes you think and reflect more about your next food choice.

What's Your Goal?
Whether your weight loss goals are big or small this year, one of these plans will get you on the right track:

Lose a little. Get rid of those last few pesky pounds fast with this plan.
Lose a lot. Work your way to a 100-pound (or more) weight loss with this plan.
Lose your belly. This targeted plan can take 2 inches off your waist in 2 weeks

WHAT'S FOR DINNER?!

Turkey-Mushroom Burgers

Ground turkey is the standard lean alternative to ground beef--and a good one--but burgers made from it can be dry and bland. These turkey burgers are particularly moist and flavorful because mushrooms are used to extend the ground meat.

Serves: 6

INGREDIENTS

2 slice(s) whole-wheat sandwich bread, crusts removed, torn into pieces
8 ounce(s) white mushrooms, wiped clean
3 teaspoon(s) extra-virgin olive oil, divided
1 medium onion, finely chopped
2 clove(s) garlic, minced
1/2 cup(s) Scallion-Lemon Mayonnaise (optional)
1 pound(s) lean ground turkey breast
1 large egg, lightly beaten
3 tablespoon(s) chopped fresh dill
1 1/2 tablespoon(s) coarse-grained mustard
1/2 teaspoon(s) salt
1/4 teaspoon(s) freshly ground pepper
6 whole-wheat buns, (optional)
Lettuce leaves & tomato slices, for garnish

Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. Pulse mushrooms in the food processor until finely chopped.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion, garlic and the mushrooms; cook, stirring occasionally, until tender and liquid has evaporated, about 10 minutes. Add to the breadcrumbs and let cool completely, 15 to 20 minutes.
Meanwhile, prepare Scallion-Lemon Mayonnaise, if using.
Preheat grill to medium-high.
Add ground turkey, egg, dill, mustard, salt and pepper to the mushroom mixture; mix well with a potato masher. With dampened hands, form the mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
Oil the grill rack. Brush the patties with the remaining 1 teaspoon oil. Grill until no longer pink in the center, about 5 minutes per side. (An instant-read thermometer inserted in the center should register 165 degrees F.) Meanwhile, split buns and toast on the grill for 30 to 60 seconds, if using. Serve burgers on buns, garnished with lettuce, tomato and Scallion-Lemon Mayonnaise, if desired.

Calories	193
Total Fat	10g
Saturated Fat	2g
Cholesterol	95mg
Sodium	418mg
Total Carbohydrate	9g
Dietary Fiber	--
Sugars	--
Protein	18g
Calcium	0

Go fishin' for 8 ounces a week

2011-04-14T11:44:00.000+01:00

Go fishin' for 8 ounces a week

I found this great article in USA today about the benefits of consuming fish on a regular basis. Read on ....

The world's oceans may hold a bounty of food essential to a healthy diet, but far too few of us take advantage of it.

Though 45% of Americans say they eat seafood once a week, only 22% say they eat it twice a week, according to a 2008 report in the Journal of Food Service.

But the benefits of fish and seafood are so great that the government's recently released 2010 Dietary Guidelines for Americans recommend that average Americans increase their seafood intake to at least 8 ounces a week, or about two servings. The guidelines, from the U.S. Department of Agriculture and the Department of Health and Human Services, say adults now consume only about 3½ ounces a week.

HOW TO: Shop for fish in the grocery store
RECIPE: Broiled salmon with marmalade-dijon glaze
RECIPE: Flounder picatta with spinach
(see the recipe below in the the "what's for dinner section")

Among reasons for seafood resistance: complaints about taste, cost and limited access to stores that sell a variety of fresh seafood; concerns that seafood is difficult to cook; and confusion about contaminants, especially mercury, which occurs naturally in soil and rocks but can be released into the air through industrial pollution.

"Many Americans are scared of fish, and that's very understandable," says Aliza Green, a chef, food writer and author of the new book The Fishmonger's Apprentice. "They have so many questions that they get overwhelmed and don't buy it or limit themselves."

Adds Julianna Grimes, senior food editor at Cooking Light magazine: "Fish has a bad rap for being difficult to cook. But it really comes down to lack of familiarity."

Grimes and others say that armed with a little confidence, curiosity and guidance, more Americans can learn to indulge in a valuable food source that's low in saturated fat and rich in high-quality protein and nutrients.

In particular, omega-3 fatty acids are found in all seafood to varying degrees and are associated with reducing the risk of dying from heart disease, says registered dietitian Beth Thayer of the American Dietetic Association.

RECIPE: Red snapper stuffed with orange
RECIPE: Spanish-style halibut

They also are "beneficial during fetal growth and during infancy and early childhood in terms of brain development," she says.

Research also suggests that omega-3s may help fight eye problems, depression, Alzheimer's disease and arthritis, among other conditions.

These fatty acids are found in other sources, too, including flax seed, canola oil, walnuts and omega-3-enriched eggs. But various fish species — especially oily or dark meat such as salmon, Atlantic and Pacific mackerel, sardines, herring and trout — are especially good sources.

For all their benefits, some people, especially pregnant women and nursing mothers, continue to shy away from seafood because of the health risks associated with methyl mercury, a heavy metal that can damage nerves in adults and disrupt development of the brain and nervous system in a fetus or child.

According to the Environmental Protection Agency, mercury that falls from the air can accumulate in streams and oceans and is turned into methyl mercury in the water. It is this type of mercury that can be harmful to fetuses and children. As they feed, fish absorb the methyl mercury, which builds up more in some types of fish and shellfish than others, depending on what the fish eat. That's why mercury levels vary.

The new dietary guidelines say that most types of fish can be eaten safely during pregnancy or breast-feeding with the exception of four varieties — swordfish, shark, king mackerel and tilefish — because of their high methyl mercury content. For the same reason, it's recommended that pregnant or breast-feeding women limit consumption of white (albacore) tuna to 6 ounces a week. But the guidelines set no limit for other adults.

And a large government-sponsored study in last week's New England Journal of Medicine is the latest to suggest that for most adults, the benefits of seafood outweigh potential risks.

Choosing a variety of seafood "can reduce issues of safety, and it encourages people to try different things in their diet" that are important for health, such as whole grains, fruits and vegetables, and reducing salt. says Ralph Sacco,president of the American Heart Association, which recommends that adults eat two or more servings a week.

WHAT'S FOR DINNER?!

Flounder piccata with spinach

You can substitute any flaky white fish, such as tilapia or sole, in this elegant dish. Cooking Light Complete Meals in Minutes

SERVES 4

Ingredients:

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
4 (6-ounce) flounder fillets
2 Tbs. all-purpose flour
2 tsp. olive oil
1/3 cup dry white wine
2 Tbs. fresh lemon juice
1 Tbs. drained capers, chopped
2 Tbs. butter
4 cups fresh baby spinach

Directions:

Cook rice according to package directions, omitting salt and fat. Place rice in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.

Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.

Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 11/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

Add wine, juice, and capers to pan; cook 1 minute.

Add butter to pan, stirring until butter melts.

Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel.

Add spinach to pan; saute 1 minute or until wilted.

Place 1/2 cup rice onto each of 4 plates.

Top each serving with about 1/3 cup spinach, 1 fillet, and 1 tablespoon sauce.

The Anti-Stress Diet

2011-04-13T11:42:00.000+01:00

The Anti-Stress Diet

If you're stressed out, trying to lose weight can be a challenge. That's because stress actually makes us gain weight by increasing our appetites, promoting fat storage around our waistlines, and raising our insulin levels. To help you reach your weight loss goals, we sought out the best foods to manage and control stress -- and keep your metabolism humming.

Whole Grains
Judith Wurtman, author of The Serotonin Solution, says go ahead and eat a baked potato or a bowl of pasta. Carbohydrates cause the body to make insulin, which allows tryptophan, an amino acid that's a precursor to serotonin -- the brain's natural "feel good" chemical and appetite suppressant -- to get into the brain. "When people talk about comfort food, usually they don't talk about sardines or cottage cheese," Wurtman said. "They talk about foods that are carbohydrates, and the reason that carbohydrates have always been known as a comfort food is not just because you associate it with your mother making cookies, but because when you eat those foods it makes a chemical that comforts you and that chemical is serotonin." Before you reach for that double fudge brownie or second helping of mashed potatoes, keep in mind that complex carbohydrates, such as sweet potatoes, whole wheat bread and oatmeal, are digested more slowly and will keep you feeling calm for longer. Wurtman recommends including complex carbs like brown rice and sweet potatoes with every meal and carrying around portion-controlled servings of dry whole grain cereal, such as Puffins or Cheerios. By snacking on the cereal between meals, you'll be less tempted to reach for that cupcake at 3 p.m. An added bonus: Brown rice is high in complex B vitamins, selenium, manganese and iron, which are important vitamins and minerals that may help to relieve stress.

Milk
According to a study at the University of Maastricht in Holland, whey, a protein found in milk, increases serotonin levels in the brain. Researchers found that when they fed this tryptophan-rich protein to frazzled university students, their stress levels decreased and they were able to perform better on cognitive tests. To calm nerves before a big presentation, sip on a glass of non-fat milk or eat a small bowl of low-fat yogurt.

Chamomile Tea
Certain herbal teas, most notably, chamomile, are believed to help relieve stress.
A randomized, double-blind study of Matricaria recutita (chamomile) extract therapy in patients with generalized anxiety disorder found that the herb improved subjects anxiety levels. Although findings from this trial cannot be applied to the general population, anecdotal evidence suggests that people find chamomile to have a calming effect. Chamomile is also believed to promote sleep, which in turn, may help combat stress if your worries are keeping you up at night. Recent research also suggests that lack of sleep can disrupt appetite regulating hormones and cause people to eat an additional 300 calories per day.

Coffee
Too much caffeine will leave you jittery or staring at the clock at 3 a.m., but skipping it altogether may make you feel worse. Coffee, tea and other caffeinated beverages provide a temporary lift by raising adrenaline and dopamine levels, but can leave you feeling depressed later. Caffeine also increases cortisol, otherwise known as the "stress hormone." Increased levels of cortisol are associated with abdominal fat storage and increased cravings for fat and carbohydrates. But caffeine can also speed up metabolism, suppress appetite, and help power you through a tough workout. Bottom line: If you're already a coffee drinker, no need to cut it out altogether, but you may want to limit yourself to one cup per day and try not to drink it after 2 p.m.

Dark chocolate
A 2009 study in ACS' Journal of Proteome Research found that consuming about one and a half ounces of dark chocolate a day for two weeks reduced levels of stress hormones in highly stressed subjects. Keep in mind that chocolate is high in calories and fat, so be mindful of portion size (one and a half ounces has about 230 calories and 13 grams of fat).

Wine
A glass of wine can be relaxing way to unwind at the end of the day, but make sure to stick to just one. While small amounts of alcohol may provide a temporary boost, alcohol is a depressant and excessive drinking can lead to more stress, says the National Institute of Alcohol Abuse and Alcoholism. In addition to relaxing your mind, wine also leads to relaxed inhibitions, which may encourage emotional eating and weight gain.

Eggs
A protein-rich meal boosts production of dopamine and norepinephrine, two neurotransmitters that regulate mood and behavior. Start the day off with a plate of scrambled eggs to keep hunger and anxiety at bay.

Salmon
A study published in the journal Diabetes and Metabolism in 2003 found that men given fish oil supplements (rich in omega-3 fatty acids) for 3 weeks experienced less mental stress. Good food sources of omega-3s include salmon, mackerel, and tuna.

In addition to eating a healthy diet, make sure you're getting enough sleep and exercise. Too little sleep can leave you feeling cranky and overwhelmed, and as noted above, may cause weight gain. And just 30 minutes of exercise throughout the day can boost endorphins, contribute to a better night's sleep, and help keep weight in check.

WHAT'S FOR DINNER?!

Sausage-Stuffed Green Peppers

A savory combination of sweet Italian sausage, onion, oregano, and mozzarella cheese is tucked into tender green peppers and topped with tomato sauce.

Prep Time: 20 mins

Total Time: 1 hr

SERVES 8

INGREDIENTS

1 tablespoon vegetable oil

1 pound sweet Italian pork sausage , casing removed

1 medium onion , chopped (about 1/2 cup)

1 teaspoon dried oregano leaves , crushed

1 cup shredded part-skim mozzarella cheese (about 4 ounces)

4 medium green pepper , cut in half lengthwise and seeded

2 cup Prego® Traditional Italian Sauce or Tomato, Basil & Garlic Italian Sauce

Directions

Heat the oven to 400°F.

Heat the oil in a 10-inch skillet over medium-high heat.

Add the sausage and cook until well browned, stirring often to separate meat. Pour off any fat.

Stir the onion and oregano in the skillet and cook until the onion is tender. Stir in the cheese.

Arrange the pepper halves, cut-side up, in a 3-quart shallow baking dish.

Spoon the sausage mixture into the pepper halves.

Pour the sauce over the filled pepper halves. Cover the baking dish.

Bake for 40 minutes or until the peppers are tender.

Serving Suggestion: Serve with garlic and cheese toast. For dessert serve tiramisu.

Get One Can of This Each Week for Better Eyes

2011-04-12T10:36:00.000+01:00

Get One Can of This Each Week for Better Eyes

Your standard shopping run should include a can of this each week to help your eyes: tuna.

According to a study of middle-aged women, eating at least one serving of canned tuna per week may reduce the risk of developing age-related macular degeneration (AMD) by as much as 45 percent.

Sight Stealer
When it comes to age-related health concerns, few of us worry much about going blind. But research shows that over 9 million people in the United States have signs of AMD, a vision problem that destroys the sharp, central vision we rely on to do things like read and drive. And AMD is the leading cause of vision loss in people over the age of 60. Fortunately, you can reduce your risk of the condition with smart everyday choices -- like eating tuna every week.

Eye Candy
New research in women showed that those with a high intake of fish fat -- specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- were about 35 percent less likely to develop AMD over a 10-year period. And the women who ate one or more servings per week of canned tuna or dark-meat fish (such as salmon or sardines) were 45 percent less likely to develop the sight-stealing condition. Although the recent study involved only women, previous research has shown eating fish to be protective in both genders. Other ways to reduce AMD: Control your blood pressure, manage your weight, and don't smoke. A nutritious heart-healthy diet rich in antioxidant vitamins and zinc may help, too.

Here are seven more foods you should eat for better eye health.

Kale

Cooked kale, spinach, collards, and turnip greens (along with broccoli and eggs) are crammed full of lutein and zeaxanthin -- two powerful antioxidants that may help protect against retinal damage and the onset of cataracts and age-related macular degeneration.

Oranges

Vitamin C-rich fruits and veggies -- like oranges, peaches, strawberries, tomatoes, and red bell peppers -- help support blood vessels in the eye and may reduce the risk of cataracts.

Peanuts

Peanuts are a good source of vitamin E, a nutrient known for protecting eyes from free-radical damage. Vitamin E may also hinder the progression of cataracts and age-related macular degeneration. Almonds, sunflower seeds, and hazelnuts are other good sources of vitamin E.

Kidney Beans

Your eyes do love a cup of red kidney beans straight out of the can. Why? Because they are a good source of zinc, a mineral that is vital to eye health. It helps get vitamin A from the liver to the retina for eye-protective melanin production, and proper amounts of zinc help with night vision and cataract prevention, too. Oysters are another good source, along with beef, seafood, poultry, and pumpkin seeds

Salmon

Salmon has two types of omega-3 fatty acids -- docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) -- both of which may be important in preventing or slowing down eye diseases. A lack of omega-3s may also contribute to dry eye syndrome. Other omega-3 sources include tuna, sardines, walnuts, and flaxseeds.

Whole Grains

A recent study suggests that a low-glycemic-index (GI) diet may reduce the risk of age-related macular degeneration (AMD) by almost 8%. One way to quickly lower the GI of a meal? Use high-fiber whole grains instead of refined carbs. Think quinoa, brown rice, whole oats, and whole-wheat breads and pasta rather than products made from refined grains or refined, enriched flour.

Apricots

Trouble seeing at night? Maybe some apricots are in order. Apricots are rich in beta carotene, a carotenoid that the body converts to vitamin A. And research shows beta carotene may help with night vision -- and possibly even play a part in preventing cataracts. Carrots, sweet potatoes, cantaloupe, and winter squash are other great sources of beta carotene.

Do the Combo

Emerging research suggests that getting eye-supporting nutrients in combination -- in the context of a low-glycemic-index diet -- may have the most profound effect on slowing age-related macular degeneration (AMD). So do your eyes an even bigger favor: Don't focus on a single nutrient. Instead, eat a wide variety of fruits and vegetables, choose healthy fats and high-fiber carbs, and reduce your intake of red meat, sugars, and refined flours.

One fish caveat: If you eat dark-meat fish, steer clear of king mackerel, which is high in mercury. Instead, choose North Atlantic mackerel, which has lower levels of the heavy metal.

Here's a list of the top five low-mercury fish and a list of the fish species to avoid.

1. Salmon (wild): 1 gram of omega-3 fatty acids per 2 ounces of fish;* 0.014 parts per million mercury concentration

2. Herring: 1 gram of omega-3 fatty acids per 1 ounce of fish;* 0.044 parts per million mercury concentration

3. Sardines: 1 gram of omega-3 fatty acids per 2-3 ounces of fish;* 0.016 parts per million mercury concentration

4. Trout (freshwater): 1 gram of omega-3 fatty acids per 3-4 ounces of fish;* 0.072 parts per million mercury concentration

5. Pollock: 1 gram of omega-3 fatty acids per 6.5 ounces of fish;* 0.041 parts per million mercury concentration

*Oil content varies widely, depending on species, season, environment, diet, and packing and cooking methods.

Here's the list of fish to avoid:

King mackerel: 0.73 parts per million mercury concentration
Shark: 0.99 parts per million mercury concentration
Swordfish: 0.98 parts per million mercury concentration
Tilefish (Gulf of Mexico): 1.45 parts per million mercury concentration

WHAT'S FOR DINNER?!

Baked Spiced Salmon with Basmati Rice and Asparagus

Prep Time: 0 mins

Total Time: 15 mins

SERVES 4

INGREDIENTS

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

2 teaspoons Lawry's Season salt

2 teaspoons olive oil

4 5-6 ounce salmon filets

12 small asparagus (bottoms trimmed)

1/2 cup plain yogurt

2 teaspoons lemon juice

2 cups cooked basmati rice

Directions

In a small mixing bowl, mix dry ingredients.

Preheat toaster oven to broil-high. On oven’s baking sheet place half of the oil and spread across surface. Brush remaining oil on salmon filets and place on baking sheet evenly apart.

Sprinkle half of the mixed spices on salmon.

Save remaining spices in bowl.

Place trimmed asparagus between and next to salmon on baking tray. Put fish in oven and set timer for 8 minutes, bake.

Add yogurt and lemon juice to bowl with remaining spices. Mix well and set aside.

Check fish for doneness, thicker pieces may need a few extra minutes.

Place equal amounts of rice in middle of 4 dinner plates.

Place salmon and 3 asparagus on rice.

Pour any cooking juices in mixing bowl with yogurt. Mix well and spoon small amount next to fish.

Eat This Fruit to Undo an Overindulgence and lower Cholesterol

2011-04-11T09:55:00.000+01:00

Eat This Fruit to Undo an Overindulgence and lower Cholesterol

Next time you load your plate with mac and cheese and eat the whole thing, here's what you should do next: Grab a couple of handfuls of strawberries.

High-calorie, fatty meals cause artery-damaging blood fats to spike temporarily. But in a recent study, people who followed a high-fat meal with a test beverage of pureed strawberries had a much smaller hike.

Blood-Fat Attack
Specifically, the strawberry concoction seemed to minimize oxidized LDL cholesterol -- a dangerous, unstable kind of cholesterol that likes to chew up the lining of people's arteries. And if that sounds bad, it is. Because an artery wall injured by oxidized LDL makes the perfect place for an arterial plaque to adhere and start growing. Regular exercise and an overall healthful diet are two good ways to help prevent that from happening. But if you have a dietary slip, perhaps a strawberry chaser isn't a bad idea. Just two-thirds of a cup of strawberries reduced oxidized LDL spikes by 115 percent in the study.

Super Strawberries
The study involved middle-aged people with high cholesterol, people who should be particularly concerned about the impact their diets have on their heart health. Researchers think that the polyphenols in the strawberries were probably responsible for dampening the oxidized LDL spike that normally happens after big, heavy meals. Other research has shown that polyphenols help inhibit LDL oxidation. And polyphenols, found in berries, teas, and chocolate, are generally considered heart healthy. So, regardless of your heart's status, you'll want to get more of them into your diet and not just use them as penance for bad meals.

WHAT’S FOR DINNER ?!

Easy Pasta Primavera

This meatless entree uses chicken broth and a little cornstarch instead of the usual cream and butter to make a tasty but lighter version of classic pasta primavera.

Prep Time:

20 mins

Total Time:

35 mins

SERVES 4

INGREDIENTS

Directions

Stir the cornstarch and 3/4 cup broth in a small bowl until the mixture is smooth.

Heat the remaining broth, oregano, garlic powder, broccoli, carrots and onion in a 4-quart saucepan over medium heat to a boil.

Reduce the heat to low.

Cover and cook for 5 minutes or until the vegetables are tender-crisp.

Stir the cornstarch mixture in the saucepan.

Cook and stir until the mixture boils and thickens.

Stir in the tomato. Add the spaghetti and toss to coat. Sprinkle with the cheese.

YOU: On a Diet 20-Minute Workout

2011-04-09T10:41:00.000+01:00

YOU: On a Diet 20-Minute Workout

Banish belly flab with a daily walk and this gym-free exercise routine.

I found this great article on the RealAge site. It is too long to post on this blog, so just click on each link to go directly to the info.

Ready to lose inches and gain better health? Pick a 20-minute workout that's right for you with these exercises adapted from YOU: On a Diet, YOU: The Owner's Manual, and YOU: Being Beautiful. They focus on your foundation muscles -- the ones that tighten your belly, shrink your waist, improve your posture, and help you fit into your clothes better.

Start by doing this: Walk 30 minutes a day. No excuses. "It's as important as daily sleep," says Dr. Roizen. (Try this free online video walking program.)

Once you're walking every day, do this: No Equipment Workout.

For this workout, you really need only two things, and both are free: your body and the know-how to use it. Trainer Joel Harper will guide you through it in this 20-minute workout video.

As you get stronger, try these: resistance bands or weights.

Do it every other day: Aim to do 20 minutes, three times a week, ideally every other day.

As with any workout, use caution: At first, you may be able to do each move only a few times; later on, you'll easily manage to do many more. Don't overdo it. Never increase activity by more than 10% a week, take precautions to avoid injury, drink plenty of water, and be aware of your environment. Above all, check with your doctor before you begin any fitness program.

WHAT'S FOR DINNER?!

Caribbean Shrimp

add crusty bread and salad for a luscious dinner for friends or family.

Prep Time:

15 mins

Total Time:

40 mins

SERVES 4

INGREDIENTS

Directions

Toss the shrimp with 1 tablespoon of the oil, lime juice and black pepper in a large bowl.

Heat the remaining oil in a 12-inch skillet over medium heat.

Add the onion, green pepper and jalapeño pepper.

Cook and stir for 4 minutes or until the onion is tender.

Stir the red pepper, salsa and coconut milk in the skillet and heat to a boil.

Reduce the heat to low. Cover and cook for 10 minutes.

Add the shrimp and cilantro.

Cook for 5 minutes or until shrimp turn pink. Serve over the rice. Garnish with lime slices and cilantro leaves, if desired.

Reduce Colon Cancer Risk 65 Percent with This Meal

2011-04-08T09:55:00.000+01:00

Reduce Colon Cancer Risk 65 Percent with This Meal

You could drop your risk of colon cancer by as much as 65 percent with this simple and delicious diet switch. Trade that meat-and-potato kabob for a fish-and-vegetable one.

That's right. As you wait breathlessly for spring to turn to summer, start planning your barbecues now. And plan on making fish and vegetables -- and, what the heck, a little fruit, too -- the mainstays of your hot-coal-fired meals.

Cancer-Countering Diet
A diet that's bursting with fruit, vegetables, whole-grains, and healthy protein choices like fish rather than meat is smart for a variety of health reasons. But it appears that the good things in this diet -- like fiber, antioxidants, vitamins, and minerals -- may work synergistically to keep the colon healthy and free of cancer. For good measure, add beans and low-fat dairy -- two more diet choices that appear to be an important part of a healthy-colon diet.

Deprive Me Not
On the other hand, trans and saturated fats -- and other potentially harmful compounds in meat -- may promote inflammation in the colon and set the stage for polyps and cancer down the line. So find creative ways to cook with less meat, and use healthier protein alternatives, such as beans, fish, and tofu. With a little practice, you'll quickly learn to love the taste of healthier foods. Especially if you start with some of these delicious approaches to colon-nurturing eating choices:

Here's a meat substitute that can also help you shed pounds.

Here's a simple way to slash major calories from some of your favorite comfort foods -- and you won't miss a thing.

When you're making lasagna, sloppy joes, chili, and other ground beef dishes, use chopped mushrooms instead of meat. If you're like the people in a recent study, you'll naturally eat about 420 fewer calories with these mushroom-enriched meals.

The Other Red Meat
People in the study also said the mushroom makeovers tasted just as good and kept them feeling full just as long as the beef versions did. And not only did the mushroom-based dishes mean a lower-calorie meal, but the mushroom eaters also ate fewer calories and less fat throughout the day than the beef eaters did.

Savory Substitutions
Switching beef for mushrooms is just one way to cut calories and fat.

Check out this fruit that calms colon inflammation and squashes cancer risk.

Help keep your colon healthy and happy with a bowlful of these: blueberries.

Research shows that there's something in these blue beauties that seems to quell the kind of gastrointestinal (GI) tract inflammation that's associated with colon disease.

A Real Colon Cooler
Because of the positive impact that the blueberry hulls had on colon tissue in a small animal study, researchers suspect that the berries could affect colon health favorably, reducing the risk of diseases that are characterized by inflammation, such as ulcerative colitis. Inflammation-induced damage to epithelial cells lining the GI tract is a leading cause of ulcerative colitis. Still, more research will be needed in humans to confirm the blueberry findings.

Be a Pro with Berries
Interestingly, the blueberries' soothing effects seemed to be magnified by probiotics (think yogurt). So if you're a fruit-and-yogurt nut, you may be on to something. Rye bran with probiotics seemed to help calm gut inflammation as well. But here are a few tried-and-true strategies for protecting your colon:

Cut back. On red meat, that is.
Get moving. A sedentary lifestyle may increase colon cancer risk.
Quit smoking. Kicking the habit protects both your colon and your lungs.

You won't miss meat if you try this Fennel-Crusted Salmon on White Beans recipe.

WHAT’S FOR DINNER?!

Fennel-Crusted Salmon on White Beans

Delicious warm white beans and fennel are topped with succulent fennel-seed-crusted salmon for a double hit of flavor. For an extra-fresh look, set aside some additional chopped fennel fronds to use as a garnish.

Prep Time:35 minutes

Ready in:40 minutes

Yield:6 servings

INGREDIENTS

5 teaspoons extra-virgin olive oil , divided

1 bulb fennel , halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds

2 15-ounce cans white beans , rinsed

2 medium tomatoes , diced

1/3 cup white wine

1 tablespoon Dijon mustard

1/2 teaspoon freshly ground pepper , divided

1 tablespoon fennel seeds

1 pound salmon fillet , skin removed (see Tip), cut into 2 portions

Directions

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomatoes and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm.
Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.
Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3 to 5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve salmon on top of the warm bean mixture.

Tip: To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either.
Health Advantages: low calorie, high fiber, low sat fat, low cholesterol, low sodium, high potassium, heart healthy, diabetes appropriate, healthy weight.

Nutrition Information
Servings Per Recipe: 6
	Amount Per serving
	Calories:	306 cal			Carbohydrate Servings:	1
	Carbohydrates:	29 g	Dietary Fiber:	9 g	Cholesterol:	45 mg
	Fat:	13 g	Sodium:	467 mg	Saturated Fat:	2 g
	Protein:	25 g	Potassium:	1019 mg	Monounsaturated Fat:	6 g
	Nutrition Bonus:	Folate (39% daily value), Fiber (36% dv), Potassium (29% dv), Vitamin C (25% dv), Iron (15% dv), Omega-3s.
	Exchanges:	1.5 starch, 1 vegetable, 3 lean meat, 1 fat

The Surgery-Free Tummy Tuck

2011-04-06T11:05:00.000+01:00

The Surgery-Free Tummy Tuck

Help your body incinerate that stubborn spare tire by drinking this metabolism booster before your workout.

We're not talking Red Bull here. We're talking green tea. In a recent small study, extracts from green tea helped men burn 17 percent more fat during a 30-minute cardio workout.

Burn, Baby, Burn
It's not clear how green tea boosts metabolism. Researchers suspect that something in the healthy brew makes fat more available as fuel, so you oxidize more of it when you exercise. Proven bonus: Green tea remains an excellent source of heart-healthy antioxidants called catechins.

Here are six more reasons to sip the green stuff.
The steady stream of good news about green tea is getting so hard to ignore, that even java junkies are beginning to sip mugs of the deceptively delicate brew. You'd think the daily dose of disease-fighting, inflammation-squelching antioxidants -- long linked with heart protection -- would be enough incentive. But wait . . . there's more! Lots more.

1. Cut Your Cancer Risk
Several polyphenols -- the potent antioxidants that green tea is famous for -- seem to help keep cancer cells from gaining a foothold in the body by discouraging growth and then suppressing the creation of new blood vessels that tumors need to thrive. Study after study has found that regularly drinking green tea reduces the risk of breast, stomach, esophagus, colon, and prostate cancer.

2. Soothe Your Skin
Got a cut, scrape, or bite, and a little leftover green tea? Soak a cotton ball in it. The tea is a natural antiseptic that relieves itching and swelling. Try it on inflamed blemishes, sunburns, or puffy eyelids. But that's not all. Green tea has been shown to help block sun-triggered skin cancer, whether you drink it or apply it directly to the skin -- which is why you're seeing green tea in more and more sunscreens and moisturizers.

3. Steady Your Blood Pressure
Having healthy blood pressure -- meaning below 120/80 -- is one thing. Keeping it that way is quite another. But people who sip just half a cup of green tea a day are almost 50% less likely to wind up with hypertension than nondrinkers. Credit goes to the polyphenols again (especially one known as ECGC); they help keep blood vessels from contracting and raising blood pressure.

4. Protect Your -- or Your Mom's -- Memory
Green tea may also keep the brain from turning fuzzy. Getting-up-there adults who drink at least two cups a day are half as likely to develop cognitive problems as those who drink less. Why? It appears that the tea's big dose of antioxidants fights the free-radical damage to brain nerves seen in Alzheimer's and Parkinson's.

5. Stay Young
The younger and healthier your arteries are, the younger and healthier you are. So fight plaque buildup in your blood vessels; the sticky stuff increases the risk of heart disease and stroke, adds years to your RealAge, and saps your energy. How much green tea does this vital job take? About 10 ounces a day, which also deters your body from absorbing artery-clogging fat and cholesterol.

6. Lose Weight
Oh yeah, one more thing. Turns out that green tea speeds up your body's calorie-burning process. In the every-little-bit-counts department, that's good news!

It Starts with a Workout
Bottom line: Sipping green tea won't do much for your middle if you don't work out, too. The only way to shrink a spare tire is by dropping some pounds.

Don't leave the house! Create a workout you can do in your own home.

Recipe Corner
When it's too hot for hot green tea, try these three icy twists on the traditional brew.
The quick-brew system: Pour 2 cups very hot water over four green tea bags and steep 3–6 minutes, depending on how strong you like it. Add 2 cups cold water and chill.
Then, if friends are dropping by -- or you're just in the mood for something special -- pull out the stops: Green tea dresses up like nobody's business. We tapped some of the country's top tea gurus for these recipes. They'll wow the crowd or just help you chill out on a steamy summer day.

GREEN TEA LEMONADE
For porch sippers
If you like your tea lemony and your drinks lightly sugared, this combo should hit your sweet spot. "It gives you that fresh green flavor, with a hint of lemon -- perfect for summer," says Nelson Drago, owner of the Chado Tea Room in Los Angeles.
Makes about four 1-cup servings
1 tablespoon loose Japanese green tea leaves, available in Asian markets and health-food stores
9 ounces lemonade, sweetened to taste
Sliced fresh lemon or whole strawberries for garnish
Steep tea leaves in 18–20 ounces of barely boiling water for 3 minutes, or longer if you like stronger tea. Pour brewed tea through a strainer into a large carafe or pitcher full of ice. Stir in lemonade. Serve in glasses garnished with the fruit.

MANGO TANGO ICED GREEN TEA
Not only for dancing divas
This fruity sensation is from Mary Lou Heiss, coauthor of The Story of Tea: A Cultural History and Drinking Guide. Tropical fruits (mango and pineapple) up the antioxidant ante.
Makes four 1-cup servings
1 1/2 cups chilled green tea (Heiss suggests using 2 tea bags of Stash Premium green tea)
3/4 cup chilled mango puree, sold at Asian markets and in some supermarkets
3/4 cup chilled peach or apple juice
1 cup chilled pineapple juice
1 teaspoon fresh lemon juice
Combine all ingredients, pour into blender (make in batches if necessary), and blend for 2 minutes. Pour over ice and garnish with sprigs of fresh mint.

MATCHA LATTE ICED ENERGY TEA
Now and Zen
This recipe hails from Essencha Tea House & Fine Teas in Cincinnati. Part of Zen Buddhist culture for centuries, matcha makes brilliant but bitter green tea. However, matcha latte is "creamy yet crisp," says Essencha co-owner Tracy Monson. "And it gives you the ultimate energy boost!" Because it's made from the entire leaf, matcha may be the healthiest of all green teas.
Makes one 1-cup serving
1/2 to 1 teaspoon good-quality matcha, sold at Asian markets
1 tablespoon hot water
1 teaspoon sugar, or to taste
8 ounces milk or soymilk
Place matcha and sugar in a high-sided bowl. Whisk gently until blended. Add enough hot water to make a light paste, whisking until the mixture is free of clumps. Transfer to a cocktail shaker. Add milk and ice and shake well until foamy. Strain, and then drink straight up or over ice.

WHAT’S FOR DINNER?!

Zucchini and Feta Fritatta

Frittata is so easy to make and, similar to an omelet, you can incorporate vegetables and cheese but without the extra hassles at the stove.

Prep Time:

0 mins

Total Time:

30 mins

SERVES 4

INGREDIENTS

Directions

Preheat broiler.

Bring potatoes to a brisk simmer in a small saucepan of salted water, then cook until just tender, 6 to 8 minutes. Drain well.

Whisk together eggs and 1/4 teaspoons each salt and pepper. Cook zucchini in 1 Tablespoons oil in a 12-inch ovenproof nonstick skillet over moderate heat, stirring occasionally, until just tender and lightly browned, 6 to 8 minutes. Stir in potatoes and tomatoes, then pour in eggs and cook, lifting up cooked eggs around edge using a heatproof rubber spatula to let as much raw egg as possible flow underneath, until edge is set, about 2 minutes (top and center will still be very loose).

Sprinkle cheese evenly over top and broil frittata about 6 inches from heat until set, slightly puffed around edge and golden, 2 to 2 1/2 minutes. Loosen edge of frittata and slide onto a cutting board.

Cut frittata into wedges and serve topped with SALAD.

about this recipe

Frittata is so easy to make and, similar to an omelet, you can incorporate vegetables and cheese but without the extra hassles at the stove. A handful of peppery ARUGULA LEMON SALAD adds the finishing touch.

Accelerate Weight Loss by Eating This Many Meals Daily

2011-04-05T11:14:00.000+01:00

Accelerate Weight Loss by Eating This Many Meals Daily

Accelerate your metabolism and fat-burning furnace -- and lose weight more quickly -- by eating five times a day.

Eating smaller, more frequent meals is just like revving the engine on an idling car, according to Andrea Metcalf, fitness expert and author of Naked Fitness. And that could lead to faster, easier weight loss.

Many Meals, Multiple Benefits
In her book, Metcalf recommends eating five times a day -- three meals plus two snacks -- because eating more frequently will boost thermogenesis, the production of body heat that occurs during digestion and other physiological processes. According to Metcalf, our metabolism ramps up during thermogenesis. And there's a growing body of research supporting the simple claim that amplified thermogenesis can mean more calories burned and pounds lost.

Hunger Patrol
Small meals boost thermogenesis, and research suggests that frequent meals do a better job of stanching hunger and minimizing spikes in insulin and blood sugar. Just keep in mind that eating more meals doesn't mean eating more food. Your total calorie intake shouldn't change when you eat more frequently. Just divide your food into smaller portions eaten at more frequent intervals throughout the day.

For all-day satisfaction that doesn't pack on pounds, choose these foods for snacks and meals.

Yogurt

Mmmm. This creamy, tangy snack is loaded with calcium -- and studies show that calcium may curtail weight gain by hindering the absorption of fat in the small intestine.

Eggs

Turn breakfast into a fat-burning morning boost by skipping the stack of pancakes and feasting on a couple of eggs instead. According to a study, huevos beat out carbs when it came to helping folks feel full longer and helping them beat back snack attacks later in the day.

Pistachios

Nuts may be high in fat, but it's the healthful unsaturated kind of fat found in pistachios. And like all nuts, pistachios offer lots of hunger-curbing protein and fiber. All of these qualities together explain why adding pistachios to the diet helped dieters in a study curb their appetites and lose more weight.

Grapefruit

Of all the foods rumored to boost weight loss, grapefruit is likely the most famous. And research confirms that this fruit's get-slim celebrity status is for real. One study in particular revealed that eating half a grapefruit before each meal helped dieters shed more pounds than people who skipped the tart appetizer.

Avocado

This green goddess of heavenly, creamy taste can help you whittle your waist. It's true! Researchers suspect that the unsaturated fat in avocados may ratchet up body levels of the hunger-halting hormone called leptin -- a hormone that lets your brain know that you're full, so you stop eating.

Mushrooms

If you want to try an easy and tasty calorie-cutting trick, then replace the meat in your favorite recipes with mushrooms. You'll automatically cut about 420 calories out of a meal, partly because you'll skip all the belly-padding saturated fat contained in meat.

Olive Oil

This rich-tasting oil found in salad dressings and marinades contains a hunger-busting monounsaturated fat called oleic acid -- which triggers a complicated process in the gut that ultimately tells your brain you're full and makes you want to stop eating.

Whole Grains

Ready to trade your belly bulge for a flat tummy? Then toss your refined grains into the garbage, and eat more whole grains instead. Research shows this one move can help whittle your middle. We're talking brown rice, quinoa, steel-cut oats, whole-grain cereal, and 100% whole-wheat bread and pasta.

Red Pepper

Add some heat to your meals and you'll boost not only the taste but also the effectiveness of your weight loss diet. A dash of cayenne pepper or some diced jalapeno or red peppers will do the trick. They all contain capsaicin -- the heat-inducing compound in red peppers that, according to research, tamps down appetite and curbs food intake later in the day.

Fava Beans

Creamy and hearty, fava beans are a lean protein source bursting with flavonoids. And in a 14-year study, these special antioxidants were shown to help hinder the accumulation of extra belly fat.

Rice with Veggies

Adding some high-fiber vegetables like broccoli, carrots, and kale to your rice will obviously help lower the calorie count. But not only that. Adding veggies to rice at lunchtime appears to slow stomach emptying, according to research. The end result? You feel full longer. In fact, people in a study ate much less at dinner when they added veggies to their rice at lunch.

WHAT’S FOR DINNER?!

Chicken Puttanesca

Wake up your palate with this bold, savory and absolutely delicious skillet chicken dish...if you're trying to add some spice to your dinner, this is the dish that'll do it!

Prep Time:

10 mins

Total Time:

40 mins

SERVES 4

INGREDIENTS

Directions

Heat the oil in a 10-inch skillet over medium-high heat.

Add the chicken and cook for 10 minutes or until well browned on both sides.

Remove the chicken from the skillet.

Reduce the heat to medium.

Add the garlic to the skillet and cook and stir for 1 minute.

Stir in the soup, tomatoes with liquid, olives, capers, red pepper and anchovy paste, if desired, and heat to a boil.

Cook for 10 minutes or until the soup mixture is reduced to 2 cups.

Return the chicken to the skillet.

Reduce the heat to low.

Cook for 5 minutes or until the chicken is cooked through.

about this recipe

Wake up your palate with this bold, savory and absolutely delicious skillet chicken dish...if you're trying to add some spice to your dinner, this is the dish that'll do it!

Top Antiaging Foods from Around the World

2011-04-02T13:11:00.000+01:00

Top Antiaging Foods from Around the World

From exotic juices to cans of cocktail peanuts, more and more edibles in the supermarket are being dubbed "antiaging" by some marketer or media pundit. The real deal about munchies that keep you youthful? They come from the earth, not a vacuum pack.
We're not the only ones who are saying that. Take a look at what the longest-lived people in the world are eating (this list will look familiar, but with a few twists). Then, put their favorites on your own table.

Costa Rica: Beans for Breakfast
Residents of Costa Rica's Nicoya Peninsula are four times more likely than most North Americans to live past age 90. One reason may be dishes like gallo pinto, a tasty mix of black beans and rice flavored with onion, red peppers, garlic, olive oil, cilantro, and a salsa lizano -- a condiment a little like Worcestershire sauce. The Oz part of this team learned on a trip to Nicoya that big breakfasts that begin with beans rule there. But don't limit yourself; this dish is great at any meal.

Nova Scotia: Wild Blueberry "Grunt"
Some of Nova Scotia's picturesque villages are home to Canada's highest percentages of centenarians -- people who've lived for at least 100 years. One reason may be polyphenol-packed wild blueberries produced by the millions of tons on this island. Luckily, you can find frozen wild blueberries in your supermarket. Use 'em to make a traditional "grunt"-- lightly cooked blueberries (skip the sweetener that's usually in the recipe; the berries are sweet enough!) served over a biscuit (but please, make it whole grain, or skip the biscuit altogether). It's also known as a slump, a fungy, a buckle, or a bang belly.

France: Wine
In this country, local red wine is king. And for good reason. Moderate drinking (1 glass for women, up to 2 for men) with a meal a day seems to explain some of the "French Paradox"-- low rates of heart disease despite a penchant for artery-clogging goodies like cheese. It may help explain why the French tie the Italians (another nation with a healthy love of wine) as Western Europe's longest-living people. Wine's magic seems to come from a few components: ethanol, which boosts levels of healthy HDL cholesterol; resveratrol, which new research suggests can mimic the life-extending effects of cutting calories; and polyphenols, which rev up the body's own cell-protecting antioxidants. Why not try a red wine from a vineyard near you, or head for a heart-healthy zinfandel, syrah, pinot noir, or cabernet sauvignon?

Greece: Lots of Veggies, Little Meat
On some Greek islands, one-third of the residents have already celebrated their 90th birthdays. Their longevity secret? The famed Mediterranean diet. When researchers quizzed 23,349 Greek women and men about what's on their plates, they found that death rates were lowest for those who ate the most fruit, vegetables, beans, and olive oil. The occasional glass of wine helped, too. So did fish, seafood, whole grains, and dairy products. What wasn't on their plates also mattered. Those who ate red meat just a few times a month lived longer than those who indulged more frequently.

Eating lots of vegetables accounted for 16% of the youth-power of Mediterranean eating. Drizzle on a little olive oil and top with a scattering of walnuts and you can more than double the impact. Not only will it be delicious, the good fats pamper your heart and help your body absorb more of the carotenoids and other nutrients in cooked veggies and in salad greens.

Japan: Tofu
Tofu's on sale in the produce department of nearly every supermarket. Good news, because on the Japanese island of Okinawa, it may be why residents age gracefully to 100+ more often than anywhere else on earth. Researchers credit this mild-tasting soy curd's low fat content and high levels of good-for-you saponins and isoflavones. Chunk up some extra-firm tofu instead of chicken or pork in a stir-fry, or use soy crumbles in place of ground meat in a hearty spaghetti sauce. Marinate first to heighten flavor; we love it with ginger, garlic, and low-sodium soy sauce. Or, trying giving a classic Italian dish a meatless makeover: Tofu Parmigiana. (See the recipe below!)

So instead of falling for an antiaging additive pitch, steer yourself toward these flavorful, health-giving goodies. You'll see what these cultures have known for years: When it comes to the tastiest antiaging foods, Mother Nature makes the best.

WHAT’S FOR DINNER?!

Tofu Parmigiana

Instead of having a greasy, battered coating, the tofu "steaks" in our revamped Parmigiana are breaded and lightly pan-fried in just a small amount of oil, then topped with part-skim mozzarella, fresh basil, and your favorite marinara sauce. This Italian classic will please even those who are tofu-phobic.

Total Time: 30 min

Prep Time: 30 min

SERVES 4

INGREDIENTS

1/4 cup(s) plain dry breadcrumbs
1 teaspoon(s) Italian seasoning
1 package(s) (14-ounce) firm or extra-firm water-packed tofu, rinsed
1/4 teaspoon(s) garlic powder
1/4 teaspoon(s) salt
2 teaspoon(s) (plus 1 tablespoon) extra-virgin olive oil, divided
1 small onion, chopped
8 ounce(s) white mushrooms, thinly sliced
1/4 cup(s) grated Parmesan cheese
3/4 cup(s) prepared marinara sauce
1/2 cup(s) shredded part-skim mozzarella
2 tablespoon(s) chopped fresh basil

Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.
Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

Carb Servings: 1/2 starch, 1 vegetable, 1 1/2 medium fat meat, 2 fat. Carbohydrate Servings: 1. Nutrition Bonus: Calcium (40% daily value), Selenium (15% dv).

Calories	262
Total Fat	16g
Saturated Fat	5g
Cholesterol	13mg
Sodium	597mg
Total Carbohydrate	15g
Dietary Fiber	3g
Sugars	--
Protein	16g
Calcium	--

Slow Down Aging by Cooking with This Juice and Burn Off Belly Fat.

2011-04-01T10:55:00.000+01:00

Slow Down Aging by Cooking with This Juice and Burn Off Belly Fat.

Whatever you put in your pan for dinner tonight, make sure you add a few squeezes of this: lemon juice.

A new study shows that marinating meats in lemon juice -- or vinegar -- can help greatly reduce the production of harmful compounds linked to aging and chronic disease.

Cooking Compounds
All foods -- but especially ones derived from animals -- contain varying levels of compounds called advanced glycation end products (AGEs). These compounds are known to cause inflammation and may open the door to faster aging. Cooking -- especially high-heat methods -- increases formation of AGEs. But now new research suggests that marinating foods in an acidic, low-pH liquid -- like lemon juice or vinegar -- may help slow that formation down significantly. AGEs in beef were cut in half after marinating for an hour -- but shorter amounts of time may help, too.

How AGEs Age
Meats and full-fat cheeses contain the most AGEs, followed by pork, fish, and eggs -- although even fruit, vegetables, and whole grains may contain small amounts. Marinating your food is one way to minimize AGEs. Another option: Cook over low, moist heat. Boiling, poaching, steaming, and stewing are all great choices.

Vinegar also helps!!!
It's perfect on potatoes, very good on veggies, and divine in salad dressings. And the best news yet? It may help with fat burning. The magic condiment in question: vinegar.
Obese people who took in 1 to 2 tablespoons of apple cider vinegar daily in a study melted significantly more body fat and belly fat than a group taking a placebo -- despite being on the same diet and exercise plan.

A Sour Path to Skinny
Vinegar may offer a weight loss boost thanks to acetic acid. Seems this sour stuff does double-duty fat-blasting, inhibiting the body's ability to store fat while boosting its ability to burn it. And even though apple cider vinegar was the type used in the recent study, researchers suspect most varieties of the liquid seasoning could have the same get-skinny effects.

Other Tart Benefits
Vinegar also seemed to help lower bad-for-the-heart triglyceride levels and systolic blood pressure at the end of the 12-week study. That's a Sherpa's load of health benefits for one little flavor maker. So get your daily dose of vinegar with one of these tart-tasting, waist-whittling RealAge recipes:

When you're craving tart: Give your salad and grilled veggies a refreshing citrus-flavored punch with this Lemon-Balsamic Vinaigrette.

3 tablespoon(s) fresh lemon juice
2 teaspoon(s) balsamic vinegar
1/2 teaspoon(s) salt
1/4 teaspoon(s) fresh-ground pepper
1 clove(s) garlic, crushed
1/2 cup(s) extra-virgin olive oil

Make the dressing: Combine lemon juice, vinegar, salt, pepper, and garlic in a medium bowl. Whisking constantly, add the oil in a thin stream. Remove the garlic and serve or store refrigerated for up to 1 week.

When you're craving savory: Add a Mediterranean touch to chicken with this Chicken in Garlic-Vinegar Sauce. Check the recipe below.

Did You Know?
Apple cider vinegar can make your skin and hair beautiful, too.

WHAT’S FOR DINNER?!

Chicken in Garlic-Vinegar Sauce

SERVES 4

INGREDIENTS

3 pound(s) bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
1/2 teaspoon(s) coarse salt, plus a pinch, divided
1/2 teaspoon(s) freshly ground pepper
7 teaspoon(s) extra-virgin olive oil, divided
1 tablespoon(s) butter
1/2 cup(s) minced shallots
16 clove(s) (large) garlic, peeled
1/3 cup(s) sherry vinegar or red-wine vinegar
1 cup(s) reduced-sodium chicken broth
2 sprig(s) fresh thyme or 2 teaspoons dried
1/2 cup(s) reduced-fat sour cream
1 tablespoon(s) Dijon mustard
2 teaspoon(s) tomato paste
2 teaspoon(s) all-purpose flour
2 medium tomatoes, seeded and cut into 1/2-inch pieces
2 tablespoon(s) finely minced fresh chives

Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
Heat 2 teaspoons oil and butter in a large heavy casserole or Dutch oven over medium heat. Add half the chicken pieces and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to a large plate. Add 2 teaspoons oil to the pot. Add the remaining chicken and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to the plate.
Heat 2 more teaspoons oil. Add shallots and garlic and cook, stirring, until the shallots are soft and lightly browned, about 1 minute. Add vinegar and bring to a simmer. Return the chicken to the pot. Pour in broth and then carefully nestle the thyme sprigs among the chicken pieces (or stir in dry thyme).
Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
Just before the chicken is done, whisk sour cream, mustard, tomato paste and flour in a small bowl until smooth. Combine tomatoes, chives, the remaining 1 teaspoon oil and pinch of salt in another small bowl; reserve for garnish.
When the chicken is done, remove to a plate, discarding the thyme sprigs (if using). Stir the sour cream mixture into the sauce; bring to a simmer. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with the tomato mixture.

If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they'll cook at about the same rate.
Carb Servings: 1 vegetable, 4 lean meat, 2 fat Carbohydrate Servings: 1/2 Nutrition Bonus: Vitamin C (20% daily value), Potassium (17% dv), Vitamin A (15% dv).

Calories	301
Total Fat	14g
Saturated Fat	5g
Cholesterol	116mg
Sodium	427mg
Total Carbohydrate	9g
Dietary Fiber	1g
Sugars	--
Protein	34g
Calcium	--