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Recipe of the Day

2008-07-24T05:44:00.000-07:00

Grilled Barbecued Beef and Bean Burgers

With beefy bean burgers that are ready in less than 30 minutes, you can have your meat and fiber, too.

Prep Time:10 min
Start to Finish:25 min
makes:5 servings

1/2 lb extra-lean (at least 90%) ground beef
1 can (15 to 16 oz) great northern beans, drained, rinsed
1/4 cup finely crushed saltine crackers (about 7 squares)
2 tablespoons barbecue sauce
1/4 teaspoon pepper
1 egg
Leaf lettuce, if desired
5 whole-grain hamburger buns, split
5 teaspoons barbecue sauce
Sliced tomato and sliced onion, if desired

1. Heat gas or charcoal grill. In large bowl, mix beef, beans, cracker crumbs, 2 tablespoons barbecue sauce, the pepper and egg. Shape into 5 patties, about 1/2 inch thick.
2. Brush grill rack with vegetable oil. Place patties on grill. Cover grill; cook over medium heat 5 minutes. Turn; cook covered 5 to 6 minutes longer or until meat thermometer inserted in center of patties reads 160ºF.
3. Place lettuce and patties on bottom halves of buns. Spread each patty with 1 teaspoon barbecue sauce. Top with tomato and onion. Cover with bun tops.
Broiling Directions: Place patties on broiler pan. Broil with tops 4 to 5 inches from heat using times in recipe as a guide, turning once and spreading with barbecue sauce after turning.

Nutritional Information

1 Serving: Calories 330 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 1/2g); Cholesterol 70mg; Sodium 410mg; Total Carbohydrate 44g (Dietary Fiber 7g, Sugars 9g); Protein 23g

Health Benefits of Watermelon

2008-07-23T08:55:00.000-07:00

A cool wedge of watermelon on a hot summer day? Refreshing, for sure.

But watermelon is more than just a seasonal treat. Here are three great health reasons to dig into this juicy fruit:

It's loaded with lycopene. Watermelon juice actually gave tomato juice a run for the money in a recent study of lycopene levels. That’s good news for your body, because early research suggests that lycopene may be a cancer crusher.

It can make your skin pretty. Watermelon is loaded with a key compound credited with helping skin's healing and regenerative processes. Say no more -- bring on the melon!

It's practically calorie-free. With fewer than 50 calories in every cup, watermelon is one smart way to satisfy a sweet tooth. And with a whopping 141 grams of water per cubed cup, watermelon will keep you hydrated, too

5 Little Tips For Weight Loss

2008-07-23T08:22:00.000-07:00

How many times have you wished that you could just wave your hands or twitch your nose and you would be thinner. Well obviously magic isn't real. So, with that in mind, what can we do for quick, easy and sure weight loss?

1. Drink 64-plus ounces of water each and every day.

2. Get cardio exercise EVERY day; gradually building to the point where you get a minimum of 30 minutes a day.

3. Add fresh raw fruits and vegetables to your daily diet.

4. Limit the "bulky" carbs: white flour, potatoes, cereal, etc.

5. Identify the biggest obstacle you consistently face that stymies your weight loss and overcome it, rid yourself of it and banish it from your life forever!

Sound too hard? Seem impossible?

It isn't. The above mentioned 5 tips are really nothing more than a recipe for healthy living. You aren't food combining impaired. You aren't willpower deficient. Your weight is, in most cases, a direct result of what you are consuming and how much you aren't moving.

Summer Fruit Health

2008-07-23T06:17:00.000-07:00

What's so great about summer when it comes to your weight-loss efforts? Besides the obvious -- warmer temperatures and more opportunities to be active outdoors -- this time of year brings an abundance of low-calorie fresh fruits and vegetables that can make a healthful meal plan more delicious, more nutritious and more exciting for those winter-weary taste buds.

Some of nature's sweetest offerings hit their peak at this time of year. From strawberries to blueberries and black raspberries, these are seasonal treats that can add interest to almost any meal as well as a serious dose of good-for-your-health nutrition. In fact, one study found that blueberries surpassed other fruits and veggies when it came to antioxidant activity time and time again. Antioxidants provide protection from substances that can damage the body's cells and lead to a number of diseases, including cancer.

In addition, an even more recent study showed that black raspberries seem to possess still greater antioxidant power when it comes to cancer. Rats that were fed freeze-dried raspberries had 80 percent fewer tumors than those who ate no raspberries.

And all of these special breeds of fruits will give you a berry healthy dose of nutrients such as vitamin C, fiber, potassium and folate.

Extra super news if you're trying to whittle your waistline: berries are incredibly low in calories (with about 25 calories per half cup) and contain zero fat. So get to the market while they're at their juicy finest -- strawberries hit their peak in June, and blueberries and raspberries are in season through the summer. Then, be sure to use them!

Recipe of the Day

2008-07-23T05:01:00.000-07:00

Grilled Teriyaki Pork Tenderloin and Pineapple

Discover the magic of marinade! After you fix and forget it, the marinade flavors and tenderizes.

Prep Time:40 min
Start to Finish:8 hr 40 min
makes:6 servings

Teriyaki Marinade
2 tablespoons olive or canola oil
1/4 cup soy sauce
2 tablespoons ketchup
1 tablespoon white vinegar
1/4 teaspoon pepper
2 cloves garlic, finely chopped
Pork
2 pork tenderloins (about 3/4 pound each)
1 pineapple, peeled and cut into 1/2-inch slices

1. Mix all Teriyaki Marinade ingredients. Fold thin end of each pork tenderloin under so pork is an even thickness; secure with toothpicks. Place pork in resealable plastic food-storage bag or shallow glass or plastic dish. Pour marinade over pork; turn pork to coat with marinade. Seal bag or cover dish and refrigerate at least 8 hours but no longer than 24 hours, turning pork occasionally.
2. Brush grill rack with vegetable oil. If using charcoal grill, place drip pan directly under grilling area, and arrange coals around edge of firebox. Heat coals or gas grill for indirect heat.
3. Remove pork from marinade; reserve marinade. Cover and grill pork over drip pan or over unheated side of gas grill and 4 to 5 inches from medium heat 25 to 30 minutes, brushing occasionally with marinade and turning once, until pork is slightly pink in center. Cut pineapple slices in half. Add pineapple to grill for last 2 to 4 minutes of grilling, brushing with marinade and turning once. Discard any remaining marinade.
4. Remove toothpicks from pork. Cut pork across grain into thin slices. Serve with pineapple.

Nutritional Information

1 Serving: Calories 220 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 70mg; Sodium 540mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 8g); Protein 26g

6 Steps to Reaching Your Weight Loss Goals

2008-07-22T07:21:00.000-07:00

QUALITY TIME! You don't need to go away to have a relaxing vacation. Just a few moments can do the trick. Try going for a walk outside, or go take in a movie by yourself. Taking time for yourself will help you occupy your free time with more fulfilling activities than eating, therefore not only helping you lose weight but also feeling better about yourself! And who couldn't use that?

GET IN MOTION! Move that body! Joining a gym is a great idea, but only if you'll actually go. If you don't have the time, save the money. You can stay active by riding your bike, doing yard work, cleaning your home, chasing the kids around the house, etc. You may also consider buying an exercise video or workout machine. Any increased physical activity, of any kind, is better than none!

CHOOSE THE RIGHT PROGRAM FOR YOU! Not every weight-loss program will work for everyone; we are all different. You know what you will most likely have the best chance of following through with. If you have a sweet tooth, you know that limiting carbs would probably not work for you! Some people succeed best with the "point system," while others would rather try a "low carb" plan if they crave heartier meals! Choose a program that you can stick with.

GET A CHECK UP! Getting regularly checked by your physician and keeping your health up is so important. Avoiding smoking or drinking is ideal, and ridding your body of excess calorie intake, getting enough sleep, and taking a multi-vitamin will shape up your insides and help you feel overall healthier and more energetic.

TAKE CHARGE OF YOUR HABITS! Starting with baby steps is vital. Don't feel you have "blown it" after one slip-up. Keep your fridge stocked with fresh vegetables and clean out those lurking temptations (you know the ones...cookies, snacks, etc). Pack a decent lunch instead of using a drive-thru. One change is better than none, and will probably lead to more. It is undeniably empowering to be in charge and in complete control of this one aspect of your sometimes seemingly unmanageable life!

BE GOOD TO YOURSELF! You don't need to wait until you've completely fulfilled all your weight loss goals in order to reward yourself! Ofstein asks you to consider, "Isn't getting there most of the battle?" Don't wait to buy yourself a new shirt, buy it now! You deserve to show off the new, transforming you!

The Danger of High Fructose Corn Syrup

2008-07-22T07:00:00.000-07:00

Trying to save money, food companies introduced High Fructose Corn Syrup (HFCS) into the food market in the 1970s. Sweetening manufactured foods this way is profitable, because it is less expensive and much sweeter than sugar, yet easy to transport because of its liquid state. Today HFCS is found in a variety of foods from soda pop to ketchup, fruit drinks to salad dressings, cereals, breads, flavored yogurt, and sauces.

Fructose, a monosaccharide, is sometimes called “fruit sugar” because it is naturally found in fruits. Fructose is also found in honey, and is a component of table sugar (sucrose), which is a disaccharide composed of fructose and glucose.

When we eat most carbohydrate foods, the blood sugar level increases and insulin is secreted to transport the sugar into the body’s cells. Besides helping to transport blood sugar, insulin also triggers the release of a hormone called leptin. Leptin helps control hunger by signaling the brain that the body is full and therefore to stop eating.

The interesting fact about fructose is that it is metabolized in a totally different way than other carbohydrates. It does not stimulate or require insulin for transportation to the cells. Since there is no need for insulin release, there is also no secretion of leptin. Therefore the feeling of satiety is altered—you continue to eat and possible overeat.

Fructose should not be eliminated from your diet. It is primarily found in fruits, which provide a wealth of nutritional benefits to the body. Fructose found in fruits is fine! However, are we setting up our bodies for damage by constantly feeding it foods that have been filled with sucrose (fructose and glucose) and heavily loaded with HFCS, which is approximately one-half fructose.

Grilling With Kabobs

2008-07-22T06:43:00.000-07:00

Want to add some color to your cookout? A wide range of colors not only adds visual appeal, but also gives you a variety of valuable nutrients.

We all love hamburgers and hot dogs as the standards at backyard barbeques, but sometimes it's nice to grill up something different -- something colorful. To spice up your cookout, try adding kabobs to your grilling repertoire.

The possibilities are endless when it comes to kabobs. As long as you can cut the food into similarly sized chunks -- and can run a skewer though it -- you can make a kabob out of it. It's that simple.

To make sure you get the most visually appealing, flavorful meal you can fit on a stick, here's a guide to the rainbow of colors you can use to craft the perfect kabob and what nutrients each color carries.

Red: Contains lycopene, ellagic acid, quercetin and hesperidin.
Benefits: Reduces the risk of certain cancers, lowers blood pressure, reduces LDL (bad) cholesterol levels, scavenges harmful free-radicals and supports joint tissue in arthritis cases.

Orange/Yellow: Contains beta-carotene, zeaxanthin, flavonoids, lycopene, potassium and vitamin C.
Benefits: Reduces age-related macular degeneration and the risk of prostate cancer, lowers LDL cholesterol and blood pressure, promotes collagen formation and healthy joints and fights harmful free radicals.

Green: Contains chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium and beta-carotene.
Benefits: Reduces cancer risks, lowers blood pressure and LDL cholesterol levels, normalizes digestion, supports retinal health and vision, fights harmful free-radicals and boosts immune system activity.

White: Contains beta-glucans, EGCG, SDG and lignans that provide powerful immune boosting activity.
Benefits: Boosts immunity, reduces the risk of several cancers and balances hormone levels.

Recipe of the Day

2008-07-22T05:59:00.000-07:00

Apricot Salsa Grilled Chicken Salad

Add sizzle to dinner salad with chicken hot off the grill and a peppy fruit salsa.

Prep Time:40 min
Start to Finish:40 min
makes:2 servings

Apricot Salsa
1/3 cup orange juice
1/4 cup chopped dried apricots
1 tablespoon apricot preserves
1 teaspoon olive or vegetable oil
1/3 cup chopped red bell pepper
1 tablespoon chopped fresh cilantro
1 medium green onion, sliced (1 tablespoon)
1/2 teaspoon grated orange peel

Salad
2 boneless skinless chicken breasts (5 oz each)
1/4 teaspoon garlic salt
3 cups bite-size pieces mixed salad greens

1. Reserve 1 tablespoon of the orange juice; set aside. In 1-quart saucepan, heat apricots and remaining orange juice to boiling. Reduce heat; simmer uncovered 3 to 5 minutes or until most of the orange juice is absorbed. Cool 15 minutes. In small bowl, mix reserved 1 tablespoon orange juice, the preserves and oil. Stir in apricot mixture and remaining salsa ingredients; set aside.
2. Heat gas or charcoal grill. Sprinkle chicken with garlic salt. Place chicken on grill. Cover grill; cook over medium heat 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). Cut chicken into 1/2-inch slices.
3. Divide salad greens between 2 plates. Top with chicken and salsa.
High Altitude (3500-6500 ft): Cover and grill over medium-low heat.

Nutritional Information

1 Serving: Calories 300 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 230mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 20g); Protein 33g

4 Secrets To Watching Your Weight on Vacation

2008-07-21T07:36:00.000-07:00

Worried that your getaway will turn into an exotic free-for-all? Being away from home can make it harder to stick to your dieting guns. But experts offer these stick-to-it secrets for your waist-watching vacay:

Fill up with a high-fiber, low-fat breakfast that includes some protein. Take along some of the fruit, nuts and healthy cereal for two mini meals during the day (add yogurt if you're hungry). Then have veggies, lean protein and fruit at night.

Select specific nights or moments for special treats, and "pay back" by exercising the next day. Many vacation spots have gyms on site so if you do anything at all, just head over there for 30 minutes or so and get in some sort of exercise. Even better than that, walk to all of your sightseeing places so that you don't have to hit the gym!

Make the trip an active one, with water sports, hiking, biking or walking tours. There is usually plenty to do on vacation so find at least one thing each day that makes you sweat!

Arrange a hotel room with a refrigerator; pack or buy paper goods and baggies so you can manage treats and even breakfast—you'll save bucks and calories!

Diet Vs. Exercise

2008-07-21T07:06:00.000-07:00

The debate rages on. What's most important, a healthy, well-balanced diet or an active lifestyle that incorporates some type of exercise? Let's take a close look at what each can do for us, and at what cost.

Dieting (or temporarily changing one's eating habits in order to shed body fat) is, at best, a band-aid approach to weight loss. A more sensible method involves taking the time to learn how to eat, what foods are good for you and what you need to avoid or moderate in your daily diet.

Instead of blindly following the latest fad diet, educate yourself through reading, seeking out a nutritionist or even consulting your doctor on what's best for you. Eating right can involve a bit of legwork, but eventually you'll learn that fad and gimmick diets are just a waste of time.

Sticking to a sensible eating program can also involve some discipline and sacrifice. Running into the nearest McDonald's whenever time is short and hunger hits is no longer a viable option. But, the hundreds of unwanted fat calories you'll avoid (that would have otherwise found their way directly to your belly) will be well worth the sacrifice.

Most experts agree that the best way to reduce body fat is to never let the unwanted calories cross your lips in the first place. The simplicity of this statement is lost on many of us, but you'll be amazed at how much less you need to exercise when you stop eating too much of the wrong foods.

At the same time, nutritional requirements of protein, carbohydrate and even fat must be met. You also need minimum daily requirements of vitamins and minerals, as well as plenty of water and fiber. This is where the self-education really kicks in. Starvation just won't work, and it can lead to serious eating disorders such as anorexia and bulimia.

But don't forget about the fringe benefits of eating sensibly. The resulting lowered cholesterol and triglyceride levels reduce your risk of heart disease, while stable blood sugar minimizes your risk of diabetes and related problems. Your risk of developing certain types of cancer is also significantly lessened.

Recipe of the Day

2008-07-21T05:23:00.000-07:00

As the lazy days of summer string together, we're spending more and more time around the grill. And why not? After all, grilling is one of the best low-fat cooking techniques around -- assuming you're not piling your plate with potato chips, pasta salad and ice cream sandwiches.

But sometimes the basic rotation can get boring: Burgers, dogs, chicken, steak, chicken, burgers, dogs, chicken, burgers and so on…

Hamburgers are a staple at a cookout -- they're relatively cheap, easy to make and can be eaten with your hands, making cleanup a snap. However, your standard beef burger can get stale. A hamburger graduates to a cheeseburger, then to a bacon cheeseburger, and before too long, you're just packing on fat and calories to change up the flavor.

Burgers can get boring, but fear not, my grill groupies, here's an exotic way to spice up burger without expanding your waistline:

Indian Beef Patties

1/2 cup fat-free plain yogurt
1/3 cup cucumber, chopped and seeded
1/4 cup onion, finely chopped
1 medium jalapeño pepper, chopped and seeded
1 Tbsp. fresh mint, snipped
1/2 tsp. ground cumin
1/2 tsp. garlic, minced
1/4 tsp. salt
6 oz. 90% lean ground beef

For the sauce: Stir together the yogurt and cucumber in a small bowl. Cover and refrigerate until ready to serve.

For the burger: Combine the onion, jalapeno pepper, mint, cumin, garlic, and salt in a medium bowl. Add the ground meat; mix well. Form mixture into two 3/4-inch-thick patties.

If you're using a charcoal grill: Place patties on the grill rack directly over medium coals. Grill, uncovered, for 14 to 18 minutes or until an instant-read thermometer inserted into the center of the patty registers 160 degrees F, turning once.

If you're using a gas grill: Preheat. Reduce heat to medium. Place patties on the grill rack; cover and grill as directed above.

Serve the patties topped with yogurt-cucumber sauce.

Toning Up the Torso

2008-07-18T07:37:00.000-07:00

Think about the activities you do every day, like opening doors, putting the toothpaste back on the top shelf of your medicine cabinet, carrying grocery bags into the house, and so on — what do they have in common? They all involve using the muscles of your torso.
Want to participate in sports, or just improve your ability to do simple, everyday tasks? Study the torso muscle groups and apply this knowledge to some select training exercises.

The three major muscle groups in your torso are located in the chest, the upper back, and the shoulders. The major muscle of the chest area is the pectoralis major. It is thin and fan-shaped. The pectoralis minor is a thin, triangular muscle positioned below the pectoralis major. The chest muscles are responsible for movements like throwing and pushing.

The muscle that makes up most of the upper back is the latissimus dorsi, or "lats," which is a long, broad muscle whose primary function is to pull your arms backward and downward, as in pulling and climbing motions.

The shoulders comprise eleven muscles, of which the deltoids are the most important. The deltoids are actually one muscle made up of three separate parts, or heads. The anterior deltoid, found on the front of the shoulder, is used when you raise your arms forward. The lateral deltoid is located on the side of the shoulder and is involved when you lift your arms sideways. The posterior deltoid resides on the back of the shoulder and is used to draw your arms backward. The deltoids play a vital role in throwing, pushing, carrying, and climbing.

10 Easy Ways to Get Your Water

2008-07-18T07:12:00.000-07:00

Want to lose weight? Drink water. Want to have better skin? Drink water. Want to speed up your metabolism, protect your joints and organs and help minimize and eliminate toxins, skin sagging, breakouts and constipation? Are you getting the picture? Welcome to the wondrous world of water.

It's here, it's there, it's essentially everywhere, and our bodies are constantly asking us for more. Inside nature's perfect beverage, you will find no taste, no color and no odor. What you will find is a vastness of pure goodness for your health.

More than half of our bodies are made up of water, and we make sure to put it to work. It suppresses the appetite naturally and helps the body metabolize fat. It also regulates our body temperature and flushes our bodies of toxins. On top of all that, water also works as a nutrient and oxygen transport and for absorption and utilization of vitamins and minerals.

While you may already know that drinking water is good for you, your taste buds might want to veer you elsewhere in search of more flavorful options. Unfortunately, no other beverage can take the place of water when it comes to its natural benefits. The good news is there is a middle ground. There are plenty of ways to spruce up the blandness and add a little more zing to your H20. Try adding a lemon wedge or lime.

Another bonus of the ever-present liquid powerhouse is that you can get plenty of your daily requirements without having to drink it all. There are a plethora of fruits, veggies and other beverages that help out in that department.

When it comes to your health, water is undoubtedly the first-prize winner. Here are a few different things you can do to quench your body's thirst for H2O:

1. When you wake, start the day with a glass of water.
2. Keep a pitcher of chilled water in the fridge.
3. Always carry a bottle or jug of fresh water with you.
4. Avoid drinking a large amount of caffeinated beverages.
5. Take a few sips from a water fountain whenever you run into one.
6. Drink a glass with every meal even if you are drinking another beverage.
7. If you're hungry, drink a glass before you go for the snack.
8. Increase your fruit and veggie intake.
9. Order soup before your meal.
10. Plan ahead and make daily goals

Building the Glutes

2008-07-18T06:08:00.000-07:00

So you think you need a machine to work your glutes, hamstrings, and lower back, huh? Arnold Schwarzenegger didn't think so. He relied on stiff-legged dead lifts, which produce killer glutes if done properly. They were cool in the seventies and eighties, but modern machines made them seem a little too low-tech to be effective.

This classic exercise of the bodybuilding era, however, is worth a second look.
Working the glutes, hamstrings, and lower back in a free-form position means that the rest of your body has to work a little harder to support itself during the exercise. And that provides bonuses, such as improved coordination and balance. It also burns more calories.

Want to give this dead lift a try? Here's how to do it.

Stand with your feet slightly closer than shoulder-width apart and knees slightly bent, or "soft." Hold a barbell with both hands, or dumbbells in each hand, in front of your thighs, with your palms facing your legs. Keep your back straight and your shoulders pulled back.

Allow the torso to slowly bend forward and lower the bar or dumbbells toward the floor. Keep your knees slightly bent and your back flat throughout the entire movement. Lower the bar until your torso is almost parallel to the ground. From this position, focus on your hamstrings and exhale while slowly lifting your body and the weights back to the starting position. Repeat.

Adhering to proper form is extremely important during this move; otherwise you can injure your lower back. To prevent injury, keep your eyes focused forward. This keeps your back in the appropriate position. Don't round your shoulders or bend your knees too much, and be careful not to use too much weight.

Recipe of the Day

2008-07-18T05:32:00.000-07:00

Raspberry-Almond Crumb Tart

You can quickly make the crust for this tart in the food processor and then press it into the pan – no need to dig out a rolling pin and struggle to transfer a tender pastry dough from pin to pan. Extra dough doubles as a crumbly topping.

Serves: 8
Preparation time: 2 hours (including cooling time)

Ingredients
1/2 cup sliced almonds (skins on)
6 tablespoons granulated sugar
1 1/3 cups plus 2 tablespoons all-purpose flour, divided
1/2 teaspoon salt
6 tablespoons cold unsalted butter, cut into 1/4-inch pieces
1 large egg yolk
1 teaspoon vanilla extract
1/4 teaspoon almond extract
4 1/2 cups fresh or frozen (not thawed) raspberries
1 teaspoon confectioners’ sugar

Preparation
1. Preheat oven to 400°F. Lightly coat a 9-inch removable-bottom tart pan with cooking spray.

2. Combine almonds and sugar in a food processor; pulse until the almonds are finely ground and incorporated with the sugar. Set aside 1/2 cup of the mixture.

3. Add 1 1/3 cups flour and salt to the remaining sugar mixture and pulse briefly to blend. With the motor running, add butter a few pieces at a time until well incorporated.

4. Stir egg yolk, vanilla and almond extracts together in a small bowl until blended. With the motor running, add to the processor and pulse until the mixture begins to clump and form a dough, about 1 minute (the mixture will look like crumbly sand). Set aside 1/3 cup of the mixture for the topping.

5. Transfer the remaining dough to the prepared tart pan; spread evenly and press firmly into the bottom and up the sides to form a crust.

6. Add the remaining 2 tablespoons flour to the reserved almond mixture; stir to blend. Gently toss raspberries with 2 tablespoons of this mixture in a medium bowl until coated. Spread the berries evenly in the tart pan. Sprinkle the remaining almond mixture over the berries. Pinch the reserved dough into small clumps to make crumbs and sprinkle the crumbs on top of the berries.

7. Bake the tart for 15 minutes. Reduce the oven temperature to 350° and bake until the crust and crumbs are golden brown, about 45 minutes more. Let cool on a wire rack for about 30 minutes. Serve warm or at room temperature. Remove the pan sides; place confectioners’ sugar in a fine sieve and dust the tart just before serving.

Nutrition Facts
Per serving:
276 calories
12 g fat (6 g sat, 2 g mono)
48 mg cholesterol
37 g carbohydrate
5 g protein
6 g fiber
148 mg sodium
168 mg potassium

How To Work Out With a New Baby

2008-07-17T08:26:00.000-07:00

Regular workouts can bring peace to your day and fitness to your body. If you’re desperate for fitness but can’t seem to find the time because you have this new little life that wants to suck the life out of you, all you need is some planning and a little creativity:

Exercise with your kids. If your kids are old enough, let them bike while you run or rollerblade. Hiking makes for a fun family activity that keeps everyone shape. Or, create a fitness course in the backyard, complete with jump rope, jumping jack, and pushup stations.

Invest in a jogging stroller or a “kid trailer” for your bike. When you’re pushing or pulling one of these, you’re sure to get a good workout—your kids will enjoy it too! Another current trend is the StrollerFit class, where parents (with their stroller-age children) utilize strollers for a cardiovascular and strength-building workout.

Strap baby to you in a baby carrier. If your baby is too young to feel comfortable in a stroller, you can still exercise together. There are many comfortable baby carriers on the market, including slings, front carriers, and backpacks. Adding 10-20 pounds to your frame for a walk will boost calorie burn, helping you shed those extra pounds. And babies love to be held close to you. In fact, touching enhances brain development in infants, so as you get fitter, baby gets smarter!

Join a gym with child-care, or add it to your membership. Whether you don’t enjoy the great outdoors, or you live in a climate with blustery winters or lots of rain, outdoor exercise with the kids is not always an option. On-site childcare facilities offer convenience, and the peace of mind that if your child needs you, you’re only an intercom page away. Some gyms even have fitness classes for kids, so while you pump iron, the munchkins learn how to do the grapevine.

Sign up for parent-baby yoga classes. If these are offered in your area, parent-baby yoga classes can help you build strength and stamina, reduce stress, and provide you another opportunity to bond with your child.

Purchase some exercise videos. Yoga, Pilates, low-impact aerobics, and kickboxing can all be done on your living room floor with little or no equipment. Before you buy, rent a few from your local video store or check them out from the library to see which ones you like.

Improvise. If you miss your aerobics class because of a marathon naptime, pop in an exercise video or do lunges in the backyard with the baby monitor hooked to your pants. Don’t stress if you don’t get that perfect workout in every time. With exercise, doing some is always better than doing none.

Most importantly, put exercise on your “to-do” list. Make it a priority. If that means getting up an hour early for a run, then set the alarm and go for it. (To "Learn to Love AM Exercise," click here.) You’ll benefit in countless ways, plus you’ll be a happier, more peaceful parent for your kids.

Feeling Fat?

2008-07-17T07:14:00.000-07:00

Everyone has fat days. And whether you actually are "fat" or not, just feeling that way can wreck your entire day. But did you know that feeling fat can actually be worse than being it?

Researchers say that adolescents who merely think they are too fat tend to have a worse quality of life than people who really are obese. In other words, thinking that you are fat can be more psychologically damaging than actually being overweight.

Even with the rise in childhood obesity, researchers say the number of adolescents who think they are overweight is increasing more rapidly than those who really are. In a study, 55 percent of the girls and 36 percent of the boys thought that they were "far too fat."

But in reality, only 18 percent of actually qualified as overweight.

If someone thinks they are "far too fat," the researchers say they sacrifice quality of life -- even if they aren't really overweight. Perhaps even more interestingly, researchers found that the quality of life for teens that were indeed overweight, but felt their weight was "just right" was nearly the same as that for those who were truly within their ideal weight range.

The bottom line is that following a healthy meal plan and exercising regularly is one of the best things you can ever do for yourself. If you are overweight, losing weight and getting in shape can help lower your risk for disease and improve your overall quality of life.

But simply loving YOU - regardless of your weight - can improve your life immensely. Whether you need to lose a few pounds or not, you can choose to accept yourself how you are right now. Self-acceptance can only come from within, so dig in and let your inner fabulous shine!

5 Tips for Getting Back to Exercise

2008-07-17T06:28:00.000-07:00

You were doing so well with your exercise program, but then something happened. A bad cold, a few rainy days, and there went your motivation. You keep trying to get started again, but nothing works. When you can't seem to budge off the couch, use these ideas to jump-start yourself and get back into a routine.

1. Just do something, then you're started!
When your exercise program feels like a distant memory, tell yourself to "just do something, then you're started!" Even the smallest action can be enough to break through the inertia and get yourself unstuck. All you need is one positive step -- take one walk, eat one healthy meal -- then mentally acknowledge that you're over the hump.

2. Do it for three days
With whatever step you've taken, repeat it for a minimum of three days in a row. Once you sustain a positive action for at least three days, you'll regain your confidence and start feeling back in control. You can return to this concept and perk up your motivation again and again. Just take one step, stick with it for three days, and you'll be back in the groove.

3. 10-minute solution
Getting started is half the battle. But what if you don't "feel" like exercising again the next day? Any time your motivation lags, make a deal with yourself that you only have to exercise for 10 minutes, and after that, you can quit. Then go do it. Sometimes at the end of ten minutes, you'll be relieved it's over and you'll stop. But other times, you'll feel better and you might decide to keep going longer. Either way, you're a success!

4. Find new tricks
Instead of waiting for motivation to hit, learn how to build it yourself. To do this, invent new tricks and create fresh ideas that will inspire you toward action. For example, to boost your workout program, plan to set your alarm, lay out your exercise clothes, put a water bottle in the refrigerator and buy a new CD of energizing music. Anytime when you don't feel like exercising, reach for this list, and rev back up.

5. Do it anyway
You don't usually wait until you feel like going to work. You just go. The same thing is true for visiting your mother or changing dirty diapers. Because you consider these things to be important, you do them regardless of how you feel at the moment. In the same way, if you're not in the mood for exercising or eating right, tell yourself to do it anyway.

Then skip the leftover chocolate cake and eat your fruit instead. Get off the couch and put on your workout shoes. Each day, take a few steps that will move you forward, even if you don't feel like it. When you are truly committed to your goals, you can skip the excuses and do it anyway!

Recipe of the Day

2008-07-17T05:51:00.000-07:00

Tex-Mex Summer Squash Casserole

Chiles and cheese turn mild summer squash into a zesty, satisfying casserole. The jalapenos make this dish quite hot; if you prefer a milder version, use a second can of diced green chiles instead. This dish keeps covered in the fridge for up to two days. Reheat, covered, at 350°F for about 40 minutes to heat. Garnish just before serving.

Serves: 12
Preparation time: 1 1/2 hours

Ingredients
2 1/4 pounds summer squash, quartered lengthwise and thinly sliced crosswise (about 10 cups)
2/3 cup finely chopped yellow onion
1 4-ounce can chopped green chiles
1 4 1/2-ounce can chopped jalapenos (about 1/2 cup), drained
1/2 teaspoon salt, or to taste
2 1/4 cups grated extra-sharp Cheddar cheese (about 7 ounces), divided
1/4 cup all-purpose flour
3/4 cup mild salsa
4 scallions, thinly sliced, for garnish
1/4 cup finely chopped red onion for garnish

Preparation
1. Preheat oven to 400°F. Coat a 9”x13” baking dish with cooking spray.

2. Combine squash, onion, chiles, jalapenos, salt and 3/4 cup cheese in a large bowl. Sprinkle with flour; toss to coat. Spread the mixture in the prepared baking dish and cover with foil.

3. Bake the casserole until it is bubbling and the squash is tender, 35 to 45 minutes. Spoon salsa over the casserole and sprinkle with the remaining 1 1/2 cups cheese. Bake, uncovered, until golden and heated through, 20 to 30 minutes. Sprinkle with scallions and red onion.

Nutrition Facts
Per serving:
101 calories
5 g fat (4 g sat, 0 g mono)
15 mg cholesterol
8 g carbohydrate
5 g protein
3 g fiber
258 mg sodium

10 Foods for a Flat Belly

2008-07-16T08:32:00.000-07:00

We still can strive to tone up our bodies with flat bellies, just maybe not the "six-pack abs" on those late-night TV commercials for tummy toners or on our favorite movie stars. Let's face it: flat tummies are more the norm than the six packs - and they're more attainable.

Here's the low-down on the best foods we can eat to help us take the high road to leaner and flatter abs. And the advice couldn't have come at a better time - it's the middle of summer and we want to look good!

Of course, we must still exercise to tone up our bellies. Yet, we can help our efforts by eating the right kinds of foods that provide all the nutrients we need.

The top 10 list includes:

• Almonds. They contain protein, fiber, energy-creating magnesium, and vitamin E, a powerful disease-fighting antioxidant. The magnesium also helps regulate the levels of sugar in our blood, which will ward off cravings for food. And many of us know what food cravings lead to.

• Eggs. The best protein source of 'em all. They provide essential "amino acids," proteins used by our bodies to create muscle fibers, brain chemicals and a bunch of other healthy material.

• Apples. Overweight women who added to their diets three apples or pears a day for three months shed more pounds than women who had the same diets but ate oat cookies rather than fruits, according to a study in Nutrition.

• Soy. Meyer recommends roasted soybeans for snacks, shelled edamame in soups, and mixing tofu into a "smoothie."

• Berries. Loaded with fiber. Health experts recommend between 25 and 35 grams of fiber a day, which allows our bodies to absorb fewer calories from other foods. Meyer recommends at least a half cup daily, which is 30 calories, of raspberries, blueberries, strawberries, boysenberries, gooseberries and black currants.

• Leafy green vegetables. Meyer's kudos go to spinach, broccoli, arugula and broccoli.

• Yogurt. People who get calcium from yogurt rather than other dairy sources or supplements may lose more weight in the belly, suggests a recent study in the International Journal of Obesity. Healthy bacteria in most yogurts help keep our digestive systems in working shape.

• Vegetable soup. People who eat broth-based or low-fat, cream-based soups twice daily lose weight more easily than people who consume the same amount of calories in snacks. Soup fans also maintain a total weight loss of 16 pounds after one year, according to a study at Penn State University.

• Seafood, especially "fatty fish" like salmon, tuna and mackerel, which are packed with omega-3 fatty acids that may help promote the burning of fat. An Australian study suggested that people who ate fish daily improved their glucose-insulin response, which helps folks avoid cravings.

• Quinoa. A whole grain that contains five grams of fiber and 11 grams of protein per half cup. Pronounce it KEEN-wah. It has a nutty flavor and "crunchy-yet-chewy" texture, experts recommends at least one-half cup serving.

Reasons To Keep a Food Diary

2008-07-16T07:41:00.000-07:00

A food diary is a very beneficial tool in trying to lose weight because it’s a way to keep track of calories consumed. Many people barely pay attention to what they eat or drink on a daily basis, which can lead to calorie amnesia and unwanted weight gain. In fact, many of my clients never viewed themselves as big eaters until they started writing it all down. It’s surprising how easy it is to drink 1,000 calories a day without realizing it or to eat hundreds of calories without even a second thought. This is where a food diary can make a major difference.

Studies have shown that keeping a food diary is one of the best predictors of weight loss success. I recommend everyone keep track of their intake, even if just for a few days, whether a person wants to lose weight or not. Keeping track and writing it down is a way to analyze your diet for nutritional value in addition to calories.

How a food diary works is that you write down everything you eat or drink from the time you wake up until the time you go to bed (and during the night if you snack then). There are many different types of diaries, but most track:

• Time of day you eat/drink
• Amount of intake (best to use measuring cups and spoons for accuracy)
• Foods or beverages consumed

If your intake is going to be analyzed by a Registered Dietitian, it may also include:

• Degree of hunger and/or fullness before and after meals
• Places where you eat, who you eat with, and activities done while eating
• Daily exercise or activity

Keeping a food diary will help you:

1. Learn how many calories you’re actually consuming every day
2. Identify problem times of the day
3. Identify empty calorie foods/drinks consumed
4. Identify food triggers so you can change unhealthy patterns
5. Identify food groups you’re not eating enough of so you can increase these

Firing Up Your Metabolism

2008-07-16T07:10:00.000-07:00

One of the keys to successful, sustainable weight loss is to keep your metabolism working at top speed, burning as many calories as possible. When you start to eat less, however, your metabolism will slow down in order to conserve energy. This is what causes the bane of every dieter's existence: the plateau.

Every dieter encounters a plateau at some point in the weight-loss journey, and sometimes the best policy is just to wait it out. Stick with your eating and exercise routines for a few weeks and your weight will most likely continue its downward swing. But there are also measures you can take to try to keep your metabolism ﬁred up even as you eat fewer calories.

To begin with, you should never let your caloric intake drop below 1,500 each day if you're a man and 1,200 each day if you're a woman. Restricting yourself any further will bring your metabolism to a screeching halt. Also, don't go too long without eating. Four hours without food is a reasonable maximum. Don't skip meals, and always eat breakfast. This will keep your blood sugar stable and your cravings under control.

Another way to prevent your metabolism from slowing down is to vary your caloric intake from day to day. Your body can't adjust to a reduced caloric intake if your intake isn't fixed, so dig in, and remember that in this one case, inconsistency pays.

Recipe of the Day

2008-07-16T06:30:00.000-07:00

Creamy Potato Salad

Tossing potatoes with a little vinegar while they are still warm infuses them with flavor. Capers, gherkins and a touch of anchovy give this old-fashioned salad a piquant finish, while red bell pepper and celery add an appealing crunch. To make hard-cooked eggs, place eggs in a single layer in a saucepan and cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the barest simmer for 10 minutes. Pour off hot water and run cold water over the eggs until completely cooled. To peel, crack the shell, then roll egg between your palms to loosen shell. Peel, starting at the large end. Rinse under cold water or dip in water to remove bits of shell.

Serves: 12
Preparation time: 1 1/4 hours (including 1/2 hour chilling time)

Ingredients
2 large eggs
1 1/2 pounds fingerling or other small, waxy thin-skinned potatoes (about 10), scrubbed
1/2 cup reduced-fat mayonnaise or soy mayonnaise
1/2 cup low-fat plain yogurt
1 tablespoon extra-virgin olive oil
1 teaspoon anchovy paste
Freshly ground pepper to taste
2 tablespoons white wine vinegar or rice vinegar
1/2 teaspoon salt, or to taste
1 medium red bell pepper, seeded and diced (1 1/2 cups)
1/2 cup finely diced red onion
1/2 cup chopped celery (1-2 stalks)
1/4 cup chopped fresh parsley
2 tablespoons diced gherkin pickles
2 tablespoons drained capers, rinsed
1 tablespoon chopped fresh chives

Preparation
1. Hard-cook eggs. Peel eggs and chop coarsely.

2. Meanwhile, place potatoes in a large saucepan, cover with lightly salted water and bring to a simmer over medium-high heat. Reduce heat to medium and cook, covered, until just tender, 15 to 20 minutes. Drain; let cool for about 10 minutes.

3. Meanwhile, whisk mayonnaise, yogurt, oil, anchovy paste and pepper in a small bowl until smooth.

4. Cut potatoes into cubes and place in a large bowl. Add vinegar and salt; toss gently to coat. Add bell pepper, onion, celery, parsley, gherkins, capers, chives, chopped eggs and the mayonnaise mixture; toss to coat well. Cover and refrigerate until chilled, at least 30 minutes.

Nutrition Facts
Per serving:
119 calories
5 g fat (1 g sat, 2 g mono)
40 mg cholesterol
14 g carbohydrate
4 g protein
1 g fiber
321 mg sodium
97 mg potassium

Knowing Your Menu Dictionary

2008-07-15T08:09:00.000-07:00

They are small words. They can be easy to miss. They slip off your tongue as you order your food, without even knowing what you are saying. Yet they mean the difference between a healthy or unhealthy meal. What are these unassuming potential land mines? "Menu Watch Words" -- and it pays to keep your eye on them.

Going out to eat is a lot of fun. You’re having a good time and you might not always think about what’s best for you. You can avoid the next morning "why did I eat that" hangover by planting a few gentle reminders, well-placed whispers in your ear.

Did you know that consultants travel the country helping restaurants say just the right things on their food menus? Unless you ask the server about the preparation of each item, it’s hard to know for sure what’s really healthy and unhealthy. For example, the word "breaded" can add five times as much fat to your meal as the word "grilled." You can fight back by translating the consultants’ wordcrafting into something useful.

Not all "Menu Watch Words" are bad. When you go out to eat, just go prepared. Know which words to look for and which to avoid. Below is a quick hit list of Green Flag "Safe" and Red Flag "Warning!" food options.

The watch words below are a guide. Still, food items can be very healthy or unhealthy regardless of the use of any of these words. For example, "fat free" food is often packed with sugar and calories to get it to taste better. There are times when these words are used to mislead you (which is why we call them "watch words" and not guarantees). So use this along with your good judgment to steer clear of the bad stuff. More often than not, you’ll end up making a smart decision.

Good luck and keep your eyes open.

GREEN FLAG
(Potentially Good for You)
Baked
Boiled
Broiled
Fat free
Fresh
Grilled
High Fiber
Light
Marinated
Multi-grain
Poached
Red sauce
Reduced
Roasted
Seasoned
Steamed
Stir-Fried
Vegetarian
Vinaigrette
Whole Wheat

RED FLAG
(Probably Bad for You)
Au gratin
Basted
Battered
Bearnaise (or hollandaise)
"Bet you can't finish it"
Bottomless
Breaded
Buttery / Buttered
Casserole
Cheesy
Country-style
Covered
Creamed / Creamy
Crispy
Crunchy
Escalloped
Fried / Deep fried
Giant
Loaded
Platter
Smothered
Stewed
Stroganoff
Stuffed
Value
Volcano
White Sauce