Satisfy Your Cravings—and Lose Weight
By Karen Ansel, RD
Have you ever tried desperately to avoid a food you crave only to find yourself devouring a pint of ice cream? Labeling something "forbidden" only makes you want it more, so satisfying a craving (in moderation) is usually a better plan. But if you're serious about losing weight, you need to strategize. A few options:
1. Downsize your treats, so you're eating a smaller amount of the exact thing you want. For example, instead of a 4" square brownie, have a 2" square brownie.
2. Go for a lower-calorie substitute. That may mean skipping ice cream in favor of sorbet. (Warning: If you've been dreaming about the real stuff for hours, a stand-in might not quash the original craving.)
3. Make room in your daily calorie count for a food you really want.
4. Know your trigger foods. The exception to the "don't deprive yourself" rule: foods that you can't eat a bite of without stopping. So, if you know that you can't eat a cookie without devouring the box, better to resist the first one. Read on for more ways to deal with cravings.
How to Make Room for Your Cravings
Each of these sample meals adds up to 500 calories for a total of about 1,500 calories a day (which should enable you to lose about 1 to 2 pounds a week).
Breakfast
What you're craving: Bacon
• What you'd normally have: 2 scrambled eggs cooked in 1 tsp butter with 1 slice Cheddar on a whole-wheat English muffin with a 12-oz latte made with skim milk
• Eat what you want: Skip the Cheddar and add 2 slices of bacon.
What you're craving: Chocolate-chip pancakes
• What you'd normally have: 3 medium (4") buttermilk pancakes with 3 Tbsp maple syrup and 1 cup fruit salad
• Eat what you want: Skip the maple syrup and add 2 Tbsp chocolate chips.
What you're craving: A sweet and gooey cinnamon roll
• What you'd normally have: 1 medium (4 1/2 ") cinnamon-raisin bagel with 2 Tbsp cream /cheese and an 8-oz lowfat cappuccino
• Eat what you want: Swap the bagel and cream cheese for a medium (5 oz) cinnamon roll; swap the cappuccino for an 8-oz regular coffee with a splash of 1% milk.
Lunch
What you're craving: A side of potato chips
• What you'd normally have: A tuna sandwich on whole-wheat bread with a side salad (1 1/2 cups mixed greens with 2 Tbsp Italian dressing)
• Eat what you want: Skip the dressing on the salad (vinegar is OK) and add a 1-oz bag potato chips.
What you're craving: Caesar dressing
• What you'd normally have: 2 cups romaine lettuce with ½ cup grated carrots, 4 oz grilled chicken, 10 croutons, 1/4 cup grated Parmesan, 2 Tbsp lite balsamic vinaigrette and a small whole-wheat roll
• Eat what you want: Skip the Parmesan, use only 5 croutons and swap the lite dressing for 2 Tbsp Caesar dressing.
What you're craving: Cheese on your sandwich
• What you'd normally have: 2 pieces rye bread with 2 oz roast turkey breast, 1 Tbsp mayo, lettuce and sliced tomato, and a 1-oz bag tortilla chips
• Eat what you want: Swap the mayo for 1 Tbsp honey mustard and the tortilla chips for an apple, then add 2 slices Swiss cheese.
Dinner
What you're craving: Alfredo sauce
• What you'd normally have: 1 cup pasta with 1/2 cup marinara sauce, 1/2 cup steamed broccoli and 1 slice buttery garlic bread
• Eat what you want: Skip the garlic bread and swap the marinara for 1/2 cup Alfredo sauce.
What you're craving: Steak
• What you'd normally have: 6 oz grilled chicken, a medium baked potato with 2 Tbsp sour cream, and 1 cup steamed spinach with 1/2 Tbsp butter
• Eat what you want: Skip the sour cream and butter, and swap your chicken for a 6-oz grilled lean flank steak.
What you're craving: A chocolatey dessert
• What you'd normally have: 6 oz salmon fillet with 1 Tbsp teriyaki sauce, 1 cup rice and 1 cup broccoli with 1 tsp olive oil
• Eat what you want: Cut your portion of rice to 1/2 cup and add a small (2" square) brownie.
Think Small
You can satisfy cravings without inhaling a hot fudge sundae or jumbo bag of chips. For 200 calories or less, you can have:
Sweet
• 1 oz high-quality chocolate, like Dove Silky Smooth
• 1 small (2" square) brownie
• 1/4 cup Cranberry Raisinets
• 1/2 cup all-natural lowfat pudding, like Kozy Shack
• 1/4 cup dried fruit, like apricots, cranberries, blueberries, mangoes or pineapple
• 1 cup chocolate- or caramel-flavored herbal tea, like Lipton Caramel Truffle or Celestial Seasonings Chocolate Caramel Enchantment Chai
• 8 oz hot chocolate made with skim milk
• 1 Tbsp caramel topping (drizzle on sliced apples)
• 1 Tbsp honey (add to tea or plain yogurt)
Salty
• 15 all-natural tortilla chips, like Garden of Eatin'
• 1 oz whole-grain pretzels
• 1/4 cup sunflower or pumpkin seeds
• 1/4 cup soy nuts
• 20 olives
• 1-2 Tbsp low-sodium
Creamy
• 1 cup lowfat cream of mushroom soup, like Imagine or Amy's
• 1 cup cooked polenta
• 1/4 cup tzatziki (Greek yogurt, garlic and cucumber dip) with a mini whole-wheat pita
• 1/4 avocado (on 1 slice soft sandwich bread)
• 8 oz cappuccino made with 2% milk
• 6 oz all-natural lowfat vanilla yogurt, like Stonyfield Farm
Crunchy
• 15 all-natural potato or sweet potato chips, like Terra Chips
• 3/4 cup whole-grain cereal
• 1 cup sliced jicama (dip in salsa or add to salad)
• 1 oz plantain chips
• 1-2 granola bars, like Nature Valley
• 12 small whole-wheat crackers, like Wheat Thins Fiber Selects
For more dieting information,Go to: http://www.diettimecookies.tv
Thursday, May 27, 2010
Saturday, May 22, 2010
8 Foods You Should Never Buy Again
8 Foods You Should Never Buy Again
by Reader's Digest Magazine
With the rising costs of groceries, we'd all love to save a few bucks at the checkout line. Now you can easily slash your bill with some clever shopping moves and DIY recipes. Manufacturers would like to make you think you're getting a good deal in exchange for convenience, but it's really just eating away at your food budget. Don't be fooled any longer. Cross these items off your list for good!
1. Bottled water.
Bottled water is a bad investment for so many reasons. It's expensive compared to what's coming out of the tap, its cost to the environment is high (it takes a lot of fossil fuel to produce and ship all those bottles), and it's not even better for your health than the stuff running down your drain!
Even taking into account the cost of filters, water from home is still much cheaper than bottled water, which can run up to $1 to $3 a pop.
If you have well water and it really does not taste good (even with help from a filter), or if you have a baby at home who is bottle-fed and needs to drink safe water, buy jugs of distilled or "nursery" water at big discount stores. They usually cost between 79 cents and 99 cents for 1 gallon (as opposed to $1.50 for 8 ounces of "designer" water). And you can reuse the jugs to store homemade iced tea, flavored waters, or, when their tops are cut off, all sorts of household odds and ends.
2. "Gourmet" frozen vegetables.
Sure, you can buy an 8-ounce packet of peas in an herbed butter sauce, but why do so when you can make your own? Just cook the peas, add a pat of butter and sprinkle on some herbs that you already have on hand. The same thing goes for carrots with dill sauce and other gourmet veggies.
3. Premium frozen fruit bars.
At nearly $2 per bar, frozen "all fruit" or "fruit and juice" bars may not be rich in calories, but they are certainly rich in price. Make your own at home — and get the flavors you want. The only equipment you need is a blender, a plastic reusable ice-pop mold (on sale at discount stores for about 99 cents each), or small paper cups and pop sticks or wooden skewers.
To make four pops, just throw 2 cups cut-up fruit, 1 tablespoon sugar, and 1 teaspoon lemon or lime juice into a blender. Cover and blend until smooth. You might wish to add 1 to 2 tablespoons of water so the final mix is a thick slush. Pour into 4-ounce pop molds or paper cups, insert sticks, and freeze until solid.
4. Boxed rice “entree” or side-dish mixes.
These consist basically of rice, salt, and spices — yet they're priced way beyond the ingredients sold individually. Yes, there are a few flavorings included, but they're probably ones you have in your pantry already. Buy a bag of rice, measure out what you need, add your own herbs and other seasonings, and cook the rice according to package directions.
5. Energy or protein bars.
These calorie-laden bars are usually stacked at the checkout counter because they depend on impulse buyers who grab them, thinking they are more wholesome than a candy bar. Unfortunately, they can have very high fat and sugar contents and are often as caloric as a regular candy bar. They're also two to three times more expensive than a candy bar at $2 to $3 a bar. If you need a boost, a vitamin-rich piece of fruit, a yogurt, or a small handful of nuts is more satiating and less expensive!
6. Spice mixes.
Spice mixes like grill seasoning and rib rubs might seem like a good buy because they contain a lot of spices that you would have to buy individually. Well, check the label; we predict the first ingredient you will see on the package is salt, followed by the vague "herbs and spices." Look in your own pantry, and you'll probably be surprised to discover just how many herbs you already have on hand. Many cookbooks today include spice mix recipes, particularly grilling cookbooks. But the great thing about spice mixes is that you can improvise as much as you want. Make your own custom combos and save a fortune.
7. Powdered iced tea mixes or prepared flavored iced tea.
Powdered and gourmet iced teas are really a rip-off! It's much cheaper to make your own iced tea from actual (inexpensive) tea bags and keep a jug in the fridge. Plus, many mixes and preparations are loaded with high fructose corn syrup and other sugars, along with artificial flavors. So make your own, and get creative! To make 32 ounces of iced tea, it usually takes 8 bags of black tea or 10 bags of herbal, green, or white tea. Most tea-bag boxes have recipes, so just follow along. If you like your tea sweet but want to keep calories down, skip the sugar and add fruit juice instead.
8. Microwave sandwiches.
When you buy a pre-made sandwich, you're really just paying for its elaborate packaging — plus a whole lot of salt, fat, and unnecessary additives. For the average cost of one of these babies ($2.50 to $3.00 per sandwich), you could make a bigger, better, and more nutritious version yourself.
For more diet information, go to: http://www.diettimecookies.tv
by Reader's Digest Magazine
With the rising costs of groceries, we'd all love to save a few bucks at the checkout line. Now you can easily slash your bill with some clever shopping moves and DIY recipes. Manufacturers would like to make you think you're getting a good deal in exchange for convenience, but it's really just eating away at your food budget. Don't be fooled any longer. Cross these items off your list for good!
1. Bottled water.
Bottled water is a bad investment for so many reasons. It's expensive compared to what's coming out of the tap, its cost to the environment is high (it takes a lot of fossil fuel to produce and ship all those bottles), and it's not even better for your health than the stuff running down your drain!
Even taking into account the cost of filters, water from home is still much cheaper than bottled water, which can run up to $1 to $3 a pop.
If you have well water and it really does not taste good (even with help from a filter), or if you have a baby at home who is bottle-fed and needs to drink safe water, buy jugs of distilled or "nursery" water at big discount stores. They usually cost between 79 cents and 99 cents for 1 gallon (as opposed to $1.50 for 8 ounces of "designer" water). And you can reuse the jugs to store homemade iced tea, flavored waters, or, when their tops are cut off, all sorts of household odds and ends.
2. "Gourmet" frozen vegetables.
Sure, you can buy an 8-ounce packet of peas in an herbed butter sauce, but why do so when you can make your own? Just cook the peas, add a pat of butter and sprinkle on some herbs that you already have on hand. The same thing goes for carrots with dill sauce and other gourmet veggies.
3. Premium frozen fruit bars.
At nearly $2 per bar, frozen "all fruit" or "fruit and juice" bars may not be rich in calories, but they are certainly rich in price. Make your own at home — and get the flavors you want. The only equipment you need is a blender, a plastic reusable ice-pop mold (on sale at discount stores for about 99 cents each), or small paper cups and pop sticks or wooden skewers.
To make four pops, just throw 2 cups cut-up fruit, 1 tablespoon sugar, and 1 teaspoon lemon or lime juice into a blender. Cover and blend until smooth. You might wish to add 1 to 2 tablespoons of water so the final mix is a thick slush. Pour into 4-ounce pop molds or paper cups, insert sticks, and freeze until solid.
4. Boxed rice “entree” or side-dish mixes.
These consist basically of rice, salt, and spices — yet they're priced way beyond the ingredients sold individually. Yes, there are a few flavorings included, but they're probably ones you have in your pantry already. Buy a bag of rice, measure out what you need, add your own herbs and other seasonings, and cook the rice according to package directions.
5. Energy or protein bars.
These calorie-laden bars are usually stacked at the checkout counter because they depend on impulse buyers who grab them, thinking they are more wholesome than a candy bar. Unfortunately, they can have very high fat and sugar contents and are often as caloric as a regular candy bar. They're also two to three times more expensive than a candy bar at $2 to $3 a bar. If you need a boost, a vitamin-rich piece of fruit, a yogurt, or a small handful of nuts is more satiating and less expensive!
6. Spice mixes.
Spice mixes like grill seasoning and rib rubs might seem like a good buy because they contain a lot of spices that you would have to buy individually. Well, check the label; we predict the first ingredient you will see on the package is salt, followed by the vague "herbs and spices." Look in your own pantry, and you'll probably be surprised to discover just how many herbs you already have on hand. Many cookbooks today include spice mix recipes, particularly grilling cookbooks. But the great thing about spice mixes is that you can improvise as much as you want. Make your own custom combos and save a fortune.
7. Powdered iced tea mixes or prepared flavored iced tea.
Powdered and gourmet iced teas are really a rip-off! It's much cheaper to make your own iced tea from actual (inexpensive) tea bags and keep a jug in the fridge. Plus, many mixes and preparations are loaded with high fructose corn syrup and other sugars, along with artificial flavors. So make your own, and get creative! To make 32 ounces of iced tea, it usually takes 8 bags of black tea or 10 bags of herbal, green, or white tea. Most tea-bag boxes have recipes, so just follow along. If you like your tea sweet but want to keep calories down, skip the sugar and add fruit juice instead.
8. Microwave sandwiches.
When you buy a pre-made sandwich, you're really just paying for its elaborate packaging — plus a whole lot of salt, fat, and unnecessary additives. For the average cost of one of these babies ($2.50 to $3.00 per sandwich), you could make a bigger, better, and more nutritious version yourself.
For more diet information, go to: http://www.diettimecookies.tv
Friday, May 21, 2010
9 habits that will shrink your middle
9 Habits that will shrink your middle
by The Editors of Prevention
Sick of crunches? So are we. Luckily, abdominal exercises alone do not a flat belly make. In fact, there are loads of little things—from what you drink to the way you handle stress—that can make or break your middle. Here are 9 easy ways to start shrinking without crunching.
1. Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle, says Jacob Seidell, PhD, of the National Institute of Public Health in Bilthoven, Netherlands. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word one to yourself as you exhale. (If you get distracted, just bring your focus back to the word one.) Practice this for 5 to 10 minutes once or twice a day.
2. Skip the alcohol for a week or so. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, Seidell says.
3. Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Seidell. (The stress hormone cortisol seems to be the culprit here too.) "When people stop smoking, the amount of abdominal fat actually decreases," he says.
4. Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), but it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables
5. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse
6. Keep bones strong. Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out, says Willibald Nagler, MD, physiatrist in chief emeritus at the New York Hospital-Cornell Medical Center in New York City. Be sure to get 1,000 mg of calcium every day from the foods you eat and/or from supplements.
7. Get your heart rate up. All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is to do aerobic exercise for 45 to 60 minutes, 5 times a week.
8. Tuck your tummy. Imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon it will come naturally--like breathing. Do it every chance you get.
9. Get a bonus ab workout. Stand as much as possible when doing weight-lifting exercises. That way your abs work too. “They help to balance and stabilize your body,” says Tammy Strunk, an Emmaus, PA, fitness instructor. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath.
For more diet information, go to: http://www.diettimecookies.tv
by The Editors of Prevention
Sick of crunches? So are we. Luckily, abdominal exercises alone do not a flat belly make. In fact, there are loads of little things—from what you drink to the way you handle stress—that can make or break your middle. Here are 9 easy ways to start shrinking without crunching.
1. Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle, says Jacob Seidell, PhD, of the National Institute of Public Health in Bilthoven, Netherlands. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word one to yourself as you exhale. (If you get distracted, just bring your focus back to the word one.) Practice this for 5 to 10 minutes once or twice a day.
2. Skip the alcohol for a week or so. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, Seidell says.
3. Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Seidell. (The stress hormone cortisol seems to be the culprit here too.) "When people stop smoking, the amount of abdominal fat actually decreases," he says.
4. Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), but it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables
5. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse
6. Keep bones strong. Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out, says Willibald Nagler, MD, physiatrist in chief emeritus at the New York Hospital-Cornell Medical Center in New York City. Be sure to get 1,000 mg of calcium every day from the foods you eat and/or from supplements.
7. Get your heart rate up. All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is to do aerobic exercise for 45 to 60 minutes, 5 times a week.
8. Tuck your tummy. Imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon it will come naturally--like breathing. Do it every chance you get.
9. Get a bonus ab workout. Stand as much as possible when doing weight-lifting exercises. That way your abs work too. “They help to balance and stabilize your body,” says Tammy Strunk, an Emmaus, PA, fitness instructor. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath.
For more diet information, go to: http://www.diettimecookies.tv
Tuesday, May 18, 2010
5 Foods that Boost Your Mood
5 Foods that Boost Your Mood
SELF.com By Lucy Danziger, SELF Editor-in-Chief
As anyone who has sought solace in a pint of Häagen-Dazs knows, food can be a source of comfort and pleasure as well as nutrients. While overdoing it on ice cream and candy is likely to cause more stress when you regret all those empty calories, consistently munching the right bites can actually help change your outlook from bummed to bright! Even better news: Since what's good for your brain is also a boon for your body, incorporating these five mood boosters into your diet may improve not only your outlook, but also your energy and your figure. Eat up and lighten up!
COLD CEREAL
Eat it for your brain: A handful of MultiGrain Cheerios or Kashi Heart to Heart offers folic acid, which can help fend off the blues. Those with low levels of the nutrient experience more symptoms of depression, a study in the Journal of Epidemiology and Community Health suggests, and a folic acid deficiency may prevent your antidepressants from working.
Eat it for your body: A quick bowl of whole-grain cereal brims with iron and vitamins, and gets your metabolism humming—and it sure beats skipping breakfast altogether, since that can lead to all sorts of problems later in the day. People who skipped breakfast only once every three months were 34 percent more likely to be obese than those who didn't, according to a study from the University of Massachusetts Medical School in Worcester. So even if your body doesn't want it when you first wake up, find a breakfast you can live with, and eat up.
FISH
Eat it for your brain: Those with the highest levels of omega-3 fatty acids, found in several kinds of fish, were happier than those with lower levels, a study from the University of Pittsburgh reveals. Omega-3 fatty acids enhance areas of the brain that affect disposition. Certain fish also pack B12, a known mood booster, which wards off the doldrums by stimulating the brain's production of serotonin, helping you relax. Aim to eat two servings of low-mercury fish (like catfish, cod, crab, flounder and halibut) weekly for more smiles!
Eat it for your body: Wild salmon, trout, herring and other cold-water fish are filled with vitamin D, which helps curb appetite, as well as omega 3's, which lower the risk for heart disease. Research also shows that eating fish regularly improves insulin insensitivity, which helps build muscle and decrease belly fat.
EGG YOLKS
Eat them for your brain: Feel sunnier by adding a bit of yellow. Egg yolks contain choline, a mood enhancer. Being low on this nutrient could lead to feeling anxious.
Eat them for your body: Yolks act as a multivitamin, delivering vitamins A and D, as well as folate and calcium.
CHOCOLATE
Eat it for your brain: Sweeten your mood by indulging your chocolate urges. Half of depressed people reported craving chocolate, and most of them felt soothed after indulging, according to a survey in The British Journal of Psychiatry. Since chomping too much chocolate sends you into a sugar coma, munch just 1 ounce and savor every bite!
Eat it for your body: Eating a couple ounces of dark chocolate a week (about one Ghirardelli square a day) may cut your risk for heart disease by 33 percent, according to a study in The Journal of Nutrition. Plus, it has more disease-fighting antioxidants than green tea, red wine or blueberries. Perhaps Willy Wonka was on to something!
FRUITS & VEGGIES
Eat them for your brain: Want a buzz booster? Frequent the produce aisle! People who ate the most fruits and veggies were least likely to feel depressed, a study by the University College London found.
Eat them for your body: Munching the recommended 2 cups of fruit and 2 1/2 cups of veggies a day reduces your calorie intake and bolsters your immunity. The darker and more colorful, the better! The shades in fruits and vegetables come from phytonutrients, which protect different organs. For example, lutein in greens protects your eyes, while lycopene-packed red tomatoes shield your heart. Color yourself healthy!
For more diet information,go to: http://www.diettimecookies.tv
SELF.com By Lucy Danziger, SELF Editor-in-Chief
As anyone who has sought solace in a pint of Häagen-Dazs knows, food can be a source of comfort and pleasure as well as nutrients. While overdoing it on ice cream and candy is likely to cause more stress when you regret all those empty calories, consistently munching the right bites can actually help change your outlook from bummed to bright! Even better news: Since what's good for your brain is also a boon for your body, incorporating these five mood boosters into your diet may improve not only your outlook, but also your energy and your figure. Eat up and lighten up!
COLD CEREAL
Eat it for your brain: A handful of MultiGrain Cheerios or Kashi Heart to Heart offers folic acid, which can help fend off the blues. Those with low levels of the nutrient experience more symptoms of depression, a study in the Journal of Epidemiology and Community Health suggests, and a folic acid deficiency may prevent your antidepressants from working.
Eat it for your body: A quick bowl of whole-grain cereal brims with iron and vitamins, and gets your metabolism humming—and it sure beats skipping breakfast altogether, since that can lead to all sorts of problems later in the day. People who skipped breakfast only once every three months were 34 percent more likely to be obese than those who didn't, according to a study from the University of Massachusetts Medical School in Worcester. So even if your body doesn't want it when you first wake up, find a breakfast you can live with, and eat up.
FISH
Eat it for your brain: Those with the highest levels of omega-3 fatty acids, found in several kinds of fish, were happier than those with lower levels, a study from the University of Pittsburgh reveals. Omega-3 fatty acids enhance areas of the brain that affect disposition. Certain fish also pack B12, a known mood booster, which wards off the doldrums by stimulating the brain's production of serotonin, helping you relax. Aim to eat two servings of low-mercury fish (like catfish, cod, crab, flounder and halibut) weekly for more smiles!
Eat it for your body: Wild salmon, trout, herring and other cold-water fish are filled with vitamin D, which helps curb appetite, as well as omega 3's, which lower the risk for heart disease. Research also shows that eating fish regularly improves insulin insensitivity, which helps build muscle and decrease belly fat.
EGG YOLKS
Eat them for your brain: Feel sunnier by adding a bit of yellow. Egg yolks contain choline, a mood enhancer. Being low on this nutrient could lead to feeling anxious.
Eat them for your body: Yolks act as a multivitamin, delivering vitamins A and D, as well as folate and calcium.
CHOCOLATE
Eat it for your brain: Sweeten your mood by indulging your chocolate urges. Half of depressed people reported craving chocolate, and most of them felt soothed after indulging, according to a survey in The British Journal of Psychiatry. Since chomping too much chocolate sends you into a sugar coma, munch just 1 ounce and savor every bite!
Eat it for your body: Eating a couple ounces of dark chocolate a week (about one Ghirardelli square a day) may cut your risk for heart disease by 33 percent, according to a study in The Journal of Nutrition. Plus, it has more disease-fighting antioxidants than green tea, red wine or blueberries. Perhaps Willy Wonka was on to something!
FRUITS & VEGGIES
Eat them for your brain: Want a buzz booster? Frequent the produce aisle! People who ate the most fruits and veggies were least likely to feel depressed, a study by the University College London found.
Eat them for your body: Munching the recommended 2 cups of fruit and 2 1/2 cups of veggies a day reduces your calorie intake and bolsters your immunity. The darker and more colorful, the better! The shades in fruits and vegetables come from phytonutrients, which protect different organs. For example, lutein in greens protects your eyes, while lycopene-packed red tomatoes shield your heart. Color yourself healthy!
For more diet information,go to: http://www.diettimecookies.tv
Tuesday, May 11, 2010
Weight-Loss Challenge Lunch: Greek Salad
Weight-Loss Challenge lunch: Greek salad
This vegetarian recipe includes pita and is about 400 calories:
Greek chopped pita salad
Vegetarian option
2 cups romaine lettuce
2 Tbsp. crumbled feta cheese
1/2 cup canned garbanzo beans, rinsed and drained
1/2 cup cucumber, sliced
1 whole-wheat pita, chopped
2 Tbsp. low-fat vinaigrette
Combine all salad ingredients in a bowl and toss thoroughly.
This vegetarian recipe includes pita and is about 400 calories:
Greek chopped pita salad
Vegetarian option
2 cups romaine lettuce
2 Tbsp. crumbled feta cheese
1/2 cup canned garbanzo beans, rinsed and drained
1/2 cup cucumber, sliced
1 whole-wheat pita, chopped
2 Tbsp. low-fat vinaigrette
Combine all salad ingredients in a bowl and toss thoroughly.
Wednesday, May 5, 2010
Eight great perennial vegetables almost anyone can grow
Eight great perennial vegetables almost anyone can grow
By Jeff Yeager
I've confessed before that my enthusiasm for gardening usually dies on the vine long before the first cucumbers of summer are ready to harvest. I'm always looking for easy ways to satisfy my green thumb and, of course, ways to get the most broccolis for my gardening buck. That's why I'm a big fan of growing perennial vegetables in my garden -- plant them once, and enjoy the fruits (well, actually, vegetables) of your labors for years to come.
I'll always remember when the UPS man delivered a mysterious, rather dirty looking box to our new home the first spring we lived here. The box was carefully packed with damp sphagnum moss, the packaging material of choice for shipping the sacred Yeager Roots, a housewarming gift from my parent.
Other families pass down jewelry or antique furniture, but for the Yeager clan, the holy triumvirates of family heirlooms are root starts of asparagus, horseradish, and rhubarb. They are the direct descendants of the original Yeager Roots, dating back at least to my great-grandparents, and -- family legend has it -- much, much further. After all, my great-great-grandmother was a Lungfish (that was her maiden name, not her species, mind you). But I digress.
Although -- unlike fruits -- there aren't too many vegetables that are perennials, many of the ones that do exist grow in a wide range of climates and, once established, are low-maintenance enough even for a lazy gardener like me. They're also among the healthiest veggies for you, and they're generally inexpensive to purchase, if you don't come from a family with its own royal roots line. Here are my personal eight great perennial vegetables:
* Asparagus: Grows best in full sun and non-soggy, somewhat sandy soil. I like it cut into one-inch pieces and stir fried raw with sesame oil and a little sliced ginger (top with toasted sesame seeds). Or, brush with olive oil and crushed garlic and grill whole spears on the bar-b.
* Bamboo Shoots: We have a good sized stand of bamboo that was on the property when we moved here, so I guess bamboo will be my contribution to the lineage of Yeager Roots. Not all varieties of bamboo shoots are edible (or tasty), so do your homework first. We boil ours to remove the bitterness, then sauté them in butter and a little sherry or sweet vermouth for flavor. Also, be advised that many varieties of bamboo are highly invasive and can be toxic if eaten in large amounts.
* Bunching Onions: This is a variety of onion that grows in clumps and multiplies on its own, and they are hardy in the ground even in fairly cold climates. The bulbs themselves are fairly small and pinkish in color (at least the ones I grow). I like to pickle them as something a little unusual for the relish tray...or in the martini glass.
* Garlic: As the saying goes, "If your lover doesn't like garlic, get a new lover." Garlic is a healthful perennial, although it's often grown and harvested as an annual. Here's how to keep it coming back every year. I like to rub a whole head of unpeeled garlic with olive oil, wrap it in aluminum foil, and stick it in the oven or on the grill for an hour or so when I'm cooking something else; squirt the warm, creamy pulp of each clove onto a cracker or piece of bread for a heavenly appetizer.
* Horseradish: As long as you harvest just the side roots, horseradish taproots will continue to produce a new harvest every year. To use as a condiment, clean and peel roots; cut into small chunks, and grind in a blender or food processor with a little water to the desired consistency. Add 1/2 teaspoon of salt for each cup of blended horseradish, and 2 or 3 tablespoons of white vinegar; seal and store in the refrigerator.
* Kale and Collard Greens: Perennial varieties will grow in many climates, and are among the healthiest of all vegetables. I eat greens at least once a week, and find that the secret is to not overcook them. Chop greens into half-inch strips and plunge into a pot of boiling, salted water for 10-15 minutes; remove and dress with butter/olive oil, vinegar/lemon juice and salt or feta cheese. And you thought you didn't like greens.
* Radicchio: Think you can't grow any perennial vegetables in your garden? Don't be radicchio! Seriously, radicchio (aka "Italian chicory") will come back every year in most climates if you don't dig it up for blanching, as some chefs do. I like to add young, raw leaves to spice up a tossed salad, or grill older bunches (brushed with olive oil) to remove some of the bitterness.
* Rhubarb: Prefers colder climates, well-drained soil, and part-shade. Strawberry-rhubarb pie is hard to beat, but I also like to make rhubarb sauce instead of apple sauce: Cook two cups of inch-long pieces of cut up rhubarb stems in one-half cup of water until totally broken down, then add sugar and cinnamon to taste.
For more diet information, go to: http://www.diettimecookies.tv
By Jeff Yeager
I've confessed before that my enthusiasm for gardening usually dies on the vine long before the first cucumbers of summer are ready to harvest. I'm always looking for easy ways to satisfy my green thumb and, of course, ways to get the most broccolis for my gardening buck. That's why I'm a big fan of growing perennial vegetables in my garden -- plant them once, and enjoy the fruits (well, actually, vegetables) of your labors for years to come.
I'll always remember when the UPS man delivered a mysterious, rather dirty looking box to our new home the first spring we lived here. The box was carefully packed with damp sphagnum moss, the packaging material of choice for shipping the sacred Yeager Roots, a housewarming gift from my parent.
Other families pass down jewelry or antique furniture, but for the Yeager clan, the holy triumvirates of family heirlooms are root starts of asparagus, horseradish, and rhubarb. They are the direct descendants of the original Yeager Roots, dating back at least to my great-grandparents, and -- family legend has it -- much, much further. After all, my great-great-grandmother was a Lungfish (that was her maiden name, not her species, mind you). But I digress.
Although -- unlike fruits -- there aren't too many vegetables that are perennials, many of the ones that do exist grow in a wide range of climates and, once established, are low-maintenance enough even for a lazy gardener like me. They're also among the healthiest veggies for you, and they're generally inexpensive to purchase, if you don't come from a family with its own royal roots line. Here are my personal eight great perennial vegetables:
* Asparagus: Grows best in full sun and non-soggy, somewhat sandy soil. I like it cut into one-inch pieces and stir fried raw with sesame oil and a little sliced ginger (top with toasted sesame seeds). Or, brush with olive oil and crushed garlic and grill whole spears on the bar-b.
* Bamboo Shoots: We have a good sized stand of bamboo that was on the property when we moved here, so I guess bamboo will be my contribution to the lineage of Yeager Roots. Not all varieties of bamboo shoots are edible (or tasty), so do your homework first. We boil ours to remove the bitterness, then sauté them in butter and a little sherry or sweet vermouth for flavor. Also, be advised that many varieties of bamboo are highly invasive and can be toxic if eaten in large amounts.
* Bunching Onions: This is a variety of onion that grows in clumps and multiplies on its own, and they are hardy in the ground even in fairly cold climates. The bulbs themselves are fairly small and pinkish in color (at least the ones I grow). I like to pickle them as something a little unusual for the relish tray...or in the martini glass.
* Garlic: As the saying goes, "If your lover doesn't like garlic, get a new lover." Garlic is a healthful perennial, although it's often grown and harvested as an annual. Here's how to keep it coming back every year. I like to rub a whole head of unpeeled garlic with olive oil, wrap it in aluminum foil, and stick it in the oven or on the grill for an hour or so when I'm cooking something else; squirt the warm, creamy pulp of each clove onto a cracker or piece of bread for a heavenly appetizer.
* Horseradish: As long as you harvest just the side roots, horseradish taproots will continue to produce a new harvest every year. To use as a condiment, clean and peel roots; cut into small chunks, and grind in a blender or food processor with a little water to the desired consistency. Add 1/2 teaspoon of salt for each cup of blended horseradish, and 2 or 3 tablespoons of white vinegar; seal and store in the refrigerator.
* Kale and Collard Greens: Perennial varieties will grow in many climates, and are among the healthiest of all vegetables. I eat greens at least once a week, and find that the secret is to not overcook them. Chop greens into half-inch strips and plunge into a pot of boiling, salted water for 10-15 minutes; remove and dress with butter/olive oil, vinegar/lemon juice and salt or feta cheese. And you thought you didn't like greens.
* Radicchio: Think you can't grow any perennial vegetables in your garden? Don't be radicchio! Seriously, radicchio (aka "Italian chicory") will come back every year in most climates if you don't dig it up for blanching, as some chefs do. I like to add young, raw leaves to spice up a tossed salad, or grill older bunches (brushed with olive oil) to remove some of the bitterness.
* Rhubarb: Prefers colder climates, well-drained soil, and part-shade. Strawberry-rhubarb pie is hard to beat, but I also like to make rhubarb sauce instead of apple sauce: Cook two cups of inch-long pieces of cut up rhubarb stems in one-half cup of water until totally broken down, then add sugar and cinnamon to taste.
For more diet information, go to: http://www.diettimecookies.tv
Sunday, May 2, 2010
Strategies to Avoid Emotional Eating
Strategies to Avoid Emotional Eating
By Joy Bauer, M.S., R.D., C.D.N.
The holidays can be stressful... and unfortunately, many people reach for food as comfort. If you find yourself regularly eating in response to stress, anxiety, sadness, boredom, anger, loneliness, relationship problems, or poor self-esteem, try to break the habit with some of my strategies below.
■Learn to recognize your hunger. Before you automatically pop something into your mouth, rate your hunger on a scale of 1 to 5 -- 1 being ravenous and 5 being full. Make every effort to avoid eating when your hunger is a 4 or a 5.
■Find alternatives to eating. Make a personal list of activities you can do instead of eating. Perhaps go for a walk, call a friend, listen to music, take a hot shower/bath, exercise, clean your house, polish your nails, surf the Internet, schedule outstanding appointments, watch television, look through a photo album, etc.
■Keep a food journal. Logging your food will help to identify your toughest timeframes. It also will make you accountable... so perhaps you'll be less apt to reach for unnecessary food.
■Three-food interference. Make the commitment to first eat three specific healthy foods before starting on caloric comfort foods (i.e., an apple, handful of baby carrots and a yogurt). If after that, you still want to continue with your comfort foods, give yourself permission. However, most of the time, the three foods are enough to stop you from moving on.
■Exercise regularly. Daily exercise relieves stress and puts you in a positive mindset, which provides greater strength to pass on the unhealthy fare.
■Get enough sleep. Research shows that sleep deprivation can increase hunger by decreasing Leptin levels, the appetite regulating hormone that signals fullness. With adequate sleep, you'll also be less tired and have more resolve to fight off the urge to grab foods for comfort.
For more diet information, go to: http://www.diettimecookies.tv
By Joy Bauer, M.S., R.D., C.D.N.
The holidays can be stressful... and unfortunately, many people reach for food as comfort. If you find yourself regularly eating in response to stress, anxiety, sadness, boredom, anger, loneliness, relationship problems, or poor self-esteem, try to break the habit with some of my strategies below.
■Learn to recognize your hunger. Before you automatically pop something into your mouth, rate your hunger on a scale of 1 to 5 -- 1 being ravenous and 5 being full. Make every effort to avoid eating when your hunger is a 4 or a 5.
■Find alternatives to eating. Make a personal list of activities you can do instead of eating. Perhaps go for a walk, call a friend, listen to music, take a hot shower/bath, exercise, clean your house, polish your nails, surf the Internet, schedule outstanding appointments, watch television, look through a photo album, etc.
■Keep a food journal. Logging your food will help to identify your toughest timeframes. It also will make you accountable... so perhaps you'll be less apt to reach for unnecessary food.
■Three-food interference. Make the commitment to first eat three specific healthy foods before starting on caloric comfort foods (i.e., an apple, handful of baby carrots and a yogurt). If after that, you still want to continue with your comfort foods, give yourself permission. However, most of the time, the three foods are enough to stop you from moving on.
■Exercise regularly. Daily exercise relieves stress and puts you in a positive mindset, which provides greater strength to pass on the unhealthy fare.
■Get enough sleep. Research shows that sleep deprivation can increase hunger by decreasing Leptin levels, the appetite regulating hormone that signals fullness. With adequate sleep, you'll also be less tired and have more resolve to fight off the urge to grab foods for comfort.
For more diet information, go to: http://www.diettimecookies.tv
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