The Hunger/Fullness Scale

Are you actually hungry? Use this scale to measure your hunger and to better manage the way you eat. Developed by Barbara Craighead, PhD, to help people gauge their hunger to determine whether they need to eat.The next time you feel hungry or finish a meal, take a moment to rate your feeling of hunger or fullness on the scale.

1 (Very Hungry) to 7 (Much to Full)

Desirable Zone is 2.5-5.5

Here's a little more about what the numbers mean: 1: Very hungry; starving; desperate. Your stomach is "screaming."

2: Moderately hungry; ready to eat. Your stomach is "talking."

3: Mildly hungry; beginning hunger. Your stomach is "whispering."

4: Neutral. You feel no sensations of hunger or fullness.

5: Mildly full. You feel satisfied.

6: Very full. Your stomach is beginning to feel a bit distended.

7: Much too full. Your stomach feels stuffed.

This is a subjective scale — it isn't objective in the way that counting calories is. For that reason, it can be more difficult to use. However, continued focus and practice will help you become more sensitive to your body's signals of hunger and fullness.

Here are some tips: We recommend staying between 2.5 and 5.5. -Never allow yourself to get down to 1.

-Have healthy snacks planned in advance and eat one if you fall below 2.5 on the scale. It typically takes three to four hours for the stomach to empty, so you should try not to go too much longer than that without eating.

-Stop eating at 5.5. Eat slowly — it takes 20 minutes for your brain to know your stomach is full. The really important question to ask yourself before you eat anything is "Am I really hungry?" Tune in to the physical sensations you're experiencing. Rate your hunger on the Hunger/Fullness Scale. If you aren't really hungry, what else may be going on? You may be eating in response to emotions or stress.

Quinoa and Black Beans

Ingredients: 1 teaspoon canola oil 1/2 bell pepper, chopped 2 tablespoons chopped red onion 1/2 cup canned black beans, rinsed 2 tablespoons broth, (or water) 1/2 cup hot cooked quinoa PREPARATION Heat oil in a small saucepan over medium heat. Add bell pepper and onion and cook until almost tender. Add beans and broth (or water) to the pan. Cook until heated through. Stir in quinoa. Francesca's Tips: Make sure to clean the quinoa before cooking. This makes a great complete meal, for lunch or dinner!

Cucumber and Black-Eyed Pea Salad

Ingredients: 3 tablespoon oil, olive, extra virgin 2 tablespoon lemon juice 2 teaspoon oregano, fresh, chopped, or 1 teaspoon dried pepper, black ground, to taste 4 cup(s) cucumber(s), peeled and diced 14 ounce(s) peas, black-eyed, canned, rinsed 2/3 cup(s) pepper(s), red, bell, diced 1/2 cup(s) cheese, feta, crumbled 1/4 cup(s) onion(s), red, slivered 2 tablespoon olives, black, chopped Preparation Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled. Francesca's Tips: Make sure to rinse the beans and if you do not like black-eyed peas add white beans or chickpeas.

How Colorful is Your Plate?

Picture the last meal you ate. Did you see an explosion of color on your plate, or was it a serving of paleness? If it's the pale, it's probably time to add more color by eating fruits and vegetables of many types and variety. When you do so every day, you ensure that you're getting a full spectrum of protective nutrients. Follow these examples: Red foods, such as red berries, red grapefruit, watermelon, red apples, red peppers, pomegranates, beets, radicchio, red cabbage, and tomatoes, contain lycopene and anthocyanins, which help maintain heart health, boost memory, keep your urinary tract healthy, and lower your risk for some cancers. Yellow and orange foods, like apricots, cantaloupe, grapefruit, mango, papaya, peaches, oranges, pineapple, lemons, tangerines, yellow peppers, pumpkin, butternut squash, and carrots, get their color from carotenoids, which strengthen your immune system, help you maintain sharp vision, and lower your risk of heart disease and cancer. Green foods, such as green apples, honeydew melon, green grapes, kiwi, lime, pears, avocado, asparagus, arugula, artichokes, broccoli, broccoli rabe, kale, collard greens, green peppers, green beans, lettuce, cucumbers, spinach, zucchini, and green cabbage, contain lutein and indoles. Deep green vegetables also supply plenty of key minerals and essential vitamins. They can help you keep your vision sharp and maintain strong bones and teeth; they can also help prevent cancer. Blue and purple foods, have anthocyanins and phenolics, which may have antiaging benefits. Try blackberries, blueberries, plums, grapes, raisins, eggplant, purple potatoes, and purple asparagus. Many white and brown foods contain the phytonutrient allicin, which has been shown to aid in preventing heart disease and cancer. They also often have powerful antimicrobial properties. Try fruits and vegetables like bananas, dates, cauliflower, garlic, onion, mushrooms, ginger, parsnips, potatoes, shallots, and turnips. Today, add more color to your meals and snacks. If you can add at least one choice from each of the color groups to the day's meals, you'll have consumed five servings of fruits and vegetables without even trying and your body will thank you!

Berry Smoothie

1 cup Cranberry juice 1 cup Boysenberry or blueberry lowfat yogurt 1 Small or 1/2 large frozen banana cut into pieces (easiest to cut pieces prior to freezing) 1/2 cup Frozen blueberries 4-5 Frozen strawberries 2-3 Ice cubes Place each ingredient into a blender and blend until smooth. Pour into frosted glass with a straw and serve. Makes four 3/4 cup servings.

6 Health Boosting Foods

Did you know that its important to get your nutrients from whole foods rather than supplements. Many nutritionist and doctors feel we should eat a wide variety of delicious fresh foods in a rainbow of colors that contain antioxidants and other disease-fighting nutrients. A few foods are true standouts, packing in exceptional amounts of nutrients and phytochemicals that help to prolong your life and lower your risk of diseases such as cancer and heart disease. Here, some top antioxidant-packed foods to incorporate into your Meal Plans. 1.Tomatoes: Studies show that eating tomato products may reduce prostate cancer risk, and the US Food and Drug Administration (FDA) now allows tomatoes and tomato-based products, like tomato sauce, to carry that health claim. The key ingredient: a powerful antioxidant called lycopene, also found in pink and red grapefruit and guava. 2. Kale: Research shows that eating dark leafy greens, like kale, may help maintain good health by reducing one’s risk of heart disease and stroke, some cancers, and several other illnesses. They’re rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (damaged cells that injure good cells and harm DNA). Regularly eating dark leafy greens may also help to lower blood pressure and cholesterol and promote normal eyesight. Spinach and Swiss chard also contain these disease-fighting nutrients. 3. Walnuts: Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, walnuts are high in heart-healthy omega-3 oils, which have been shown to have antioxidant properties. Enjoy up to 15 walnuts a day as part of your nut/seed allotment. Other sources of omega-3s include flaxseed and, of course, fish and fish oil supplements. 4. Blueberries: A study from the University of Illinois found that a number of compounds in blueberries, including pigment-producing anthocyanins, are powerful in helping to prevent cancer. Other berries have similar antioxidants in smaller quantities. 5. Pomegranates: These fruits are high in flavonoids, antioxidants also found in red wine and cocoa (unsweetened). Recent studies show that pomegranate juice may also help prevent heart disease. 6. Sweet potatoes: They're rich in beta-carotene and vitamin C, both powerful antioxidants that work to prevent and possibly reverse the cell damage caused by free radicals. Other good sources of beta-carotene are carrots and apricots. So Eat UP!

Chicken Breast with Roasted Red Peppers Artichokes and Sun-dried Tomatoes

Ingredients:

4 TBSP Balsamic Vinegar

1 Package of Chicken Breast

1 Medium Jar Roasted Red Peppers

1 (8oz) Jar of Artichoke Hearts with oil

1 (8.5 oz) Jar sun-dried tomatoes julienned in olive oil

Preheat oven to 400 degrees. Coat the bottom of a medium size pan with balsamic vinegar; take your package of chicken and place it in the pan (if the chicken is to thick you can slice them down the center to make them thinner). On top of each piece of chicken layer it with pieces to roasted pepper, artichokes, and sun-dried tomatoes. Continue till the jars are empty and all pieces of chicken are nicely coated. Place in the oven for about 30-40 minutes or until chicken is cooked all the way through.

Serves 4-6

Francesca's Tips

My husband loves this recipe, I have made it so many time with so many different things. It is great to bring to pot luck dinners or serve to the family and have leftovers for lunch. If you want you can serve with brown rice or whole grain pasta, or just serve with a simple side vegetable or salad. Enjoy!

The Incredible Egg!

Let me be perfectly clear: Eggs are one of the most perfect foods on the planet. And wait for it, that includes the yolk. Yup, the yolk, that poor, misunderstood, but essential component of the egg that too often gets thrown out in a misguided attempt to avoid cholesterol and fat So let's clear a few things up about eggs, cholesterol, fat and health. 1: The cholesterol in eggs has virtually no effect on the cholesterol in your blood. 2: The fat in the egg yolk is mostly monosaturated fat, the same kind found in olive oil (which is good for you). Yes, that's right. Of the 5.3 grams of total fat in one large egg, only 1.6 grams are saturated (not a good fat). 3: Many of the nutrients that make eggs so incredibly healthy are found in the yolk. Like lutein and zeaxanthin, two members of the carotenoid family that are beneficial for eye health. The yolk also contains choline, which is important for brain health, and vitamin D which most of us are not getting enough of these days. The idea that eating eggs is bad for your heart is a myth. No study has linked egg eating to greater risk of heart disease. In fact, quite the opposite. According to an article in Harvard Health (a publication of Harvard Medical School), "The only large study to look at the impact of egg consumption on heart disease ... found no connection between the two."Research has also shown that eggs eaten at the start of the day can reduce your daily caloric intake, prevent snacking between meals, and keep you satisfied. However, not every egg you eat is the same. Stay away from scrambled eggs at open buffets. While the cholesterol in eggs poses no real harm to you, when that cholesterol is "scrambled" and then exposed to air and oxygen for a long time (like on an open buffet), it becomes damaged, also most scrambled eggs eaten out are made with butter or cream, maybe even both. That's not something you really want in your body. Better to poach, soft or hard boil them. If you do scramble eggs, cook them yourself with spray oil and low fat milk. At least you know how they are prepared and not sitting in a luke warm buffet tray for hours .

Food Rules Quotes

"Don't eat breakfast cereals that change the color of the milk."

"Eat all the junk food you want as long as you cook it yourself."

"Have a glass of wine with dinner."

Ratatouille

Ingredients

• 2 tablespoon oil, olive
• 1 onion, thinly sliced
• 2 cloves garlic, minced
• 1 eggplant, peeled and diced
• 2 zucchini, thinly sliced
• 3/4 cup pepper, green, bell, diced or whatever color you like
• 2 tomatoes, chopped
• 2 tablespoon basil, fresh
• 1/4 teaspoon pepper, black ground
• 1 tablespoon capers, drained (optional)

1. Heat the oil in a large nonstick skillet. Add the onion and garlic; stir-fry over medium-high heat about 2 minutes.

2. Add the eggplant and stir-fry about 2 minutes. Add the zucchini, green pepper, and tomatoes; stir-fry 3 minutes more.

3. Add the basil, salt, and pepper. Cover and simmer 30 minutes over low heat.

4. Uncover, stir gently, and simmer 10 minutes more. Add the drained capers. Serve hot or chilled.

Francesca's Tips

This recipe serves about 6 so make up the entire batch and store in a container for lunch or dinner during the week. Serve with fish or chicken for added protein.

Ratatouille for Six Recipe

Health Benefits of Activity

Study after study shows that there are many health benefits of physical activity, including, reducing the risk of obesity, heart disease, stroke, diabetes, certain cancers and osteoporosis. Indeed, physical activity is a key to good health and here are some other health benefits of physical activity:

Helps you maintain a healthy weight Reduces your risk for many chronic diseases Improves your mental alertness Strengthens your bones and tones your muscles Improves your mood Boosts your immune system Reduces negative effects of stress on your body Helps you sleep better

You don't have to be an athlete to reap the health benefits of physical activity. Evidence suggests that even low-intensity activities, when performed daily, can have some long-term health benefits. Walking is a great way low-intensity way to achieve the health benefits of physical activity because it is safe and people are more likely to do it. Walking is an aerobic exercise and weight bearing activity, so it is good for your heart and helps prevent osteoporosis by strengthening your bones.

How much physical activity is enough?

Experts recommend 30-60 minutes of physical activity every day for basic health benefits, such as those listed above. If weight loss is your goal, you may need more than that. Most experts now recommend 60 minutes of moderately intense physical activity every day of the week to achieve maximum health benefits including weight loss.

If you are trying to lose weight, include strength training in your routine to help you meet your goals more quickly. Activities like lifting weights, build more muscle mass, which burns more calories, even while you are resting.

How to get more physical activity into your day: Take the stairs instead of the elevator. Walk around the block on your lunch hour or during a break. Walk while doing errands. Make weekend morning family walks a ritual. Take dance lessons or an aerobics class. Join a fitness club and work with a fitness trainer.

How to Maintain and Stay Physically Active:

Choose activities you like to do. You'll be more likely to stick with something you enjoy. Think about whether you like to be inside or outside, alone or with people and what time of day is best for you. Find a partner—you're more likely to keep up with your routine. Congratulate yourself for all the good things you've done for your body and get started again as soon as your schedule allows. If you slack off, don't beat yourself up with guilt. Vary your routine. You may be less likely to get bored if you change your routine. Walk one day. Bicycle the next. Commit to a realistic schedule. You might want to vary the times and locations of your activities, to keep things interesting - unless you're more comfortable with a set, predictable schedule, which is fine too! Sneak in a few minutes of physical activity whenever you can. Take a 10 minute walk after you eat lunch and before you start back to work. It is best to commit to what you know you can do, so that you will satisfy your commitment to yourself and not feel guilty or disappointed that you didn't reach a goal that was not right for you! You can always add more activities/time when you're ready.

Chicken and Blueberry Pasta Salad

Ingredients 1 pounds chicken, breast, boneless, skinless, trimmed of fat 8 ounce(s) pasta, whole-wheat, fusilli, or radiatore 3 tablespoon oil, olive, extra virgin 1 large shallot(s), thinly sliced 1/3 cup(s) broth, reduced-sodium chicken 1/3 cup(s) cheese, feta, crumbled 3 tablespoon lime juice 1 cup(s) blueberries 1 tablespoon thyme, fresh, chopped 1 teaspoon lime zest, freshly grated 1/4 teaspoon salt Preparation 1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips. 2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl. 3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes. 4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined Serves 4

Switch up the Plan

When mealtime rolls around, do you have trouble figuring out what to eat? Do you find yourself eating the same few meals and snacks over and over again? There's a way to get out of this rut — be more flexible with your food! Trying new foods, recipes, and cooking techniques can shake up your whole routine. For instance, if you always eat cold cereal for breakfast, try oatmeal, or baking muffins on the weekend and freezing several for future weekday mornings. Add some novel toppings to your lunch salad or rotate some new fillings into your sandwiches. Even as simple a change as mixing up your snacks can help get you out of a food rut. Swap your granola bar for some fresh fruit, sample a new flavor or style of yogurt, or try some exotic nuts (or nut butters!). When it comes to dinner, the best way to increase your flexibility may actually be to make a schedule. Plan what you will eat for dinner every night for a week, being sure to include several new recipes, and stock up on the ingredients you'll need on your next trip to the grocery store. Then you'll be all set to prepare new dishes when the time comes, instead of falling back on an old standby when your stomach starts rumbling.

To Drink or Not to Drink

If you’re following a healthy eating plan, what you drink is just as important as what you eat. Certain high-calorie beverages (like sugary sodas and fruit juices) can be diet busters. But what about alcoholic beverages like wine and beer? It’s recommended that women limit their intake to one alcoholic beverage a day, and men to one or two a day. More than that not only adds calories but can also sabotage your willpower. Before grabbing a drink, check out this drinking guide, see where you can make changes:

• Don’t drink too early in the evening because you may be tempted to have several drinks, and the calories start to add up.
• Do alternate with seltzer and water to stay properly hydrated. You can also add seltzer to your wine for a refreshing spritzer.
• Do eat a nutritious meal or snack containing lean protein before you start drinking. The protein helps to stabilize blood sugar and prevent cravings.
• Do opt for red wine over white. Red wine is a better choice because it contains higher amounts of the powerful antioxidant resveratrol, which is found in grape skins.
• Don’t go for regular beer; stick with light beer and drink it with meals.
• Do choose extra-brut champagne, which has no added sugar or very little added sugar. Brut and extra-dry varieties of champagne have only a little more added sugar and are acceptable second choices.
• Do choose sugar-free mixers for cocktails. Sugar-free sodas, flavored waters, vegetable-juice cocktail, diet tonic, club soda, or seltzer are your best bests. Be sure to avoid regular sodas, regular tonic, and fruit juices. Another tip? Use sugar-free powdered drink mixes to make punch or other fruit-flavored cocktails.
• Do top your drink with garnishes like lemon and lime wedges, olives, or celery, but skip maraschino cherries, which are packed with sugar.

Here’s a rundown of alcoholic drinks to enjoy and avoid: Enjoy: Red and white wine (one serving = 4 to 5 oz.) Champagne (one serving = 4 to 5 oz.) Vodka (one serving = 1 1/2 oz., which is a standard shot glass) Gin (one serving = 1 1/2 oz.) Rum (one serving = 1 1/2 oz.) Bourbon (one serving = 1 1/2 oz.) Light beer (one serving = 12 oz.) Avoid: Regular beer Brandy Port wine Liqueurs (including Kahlua, Baileys Irish Cream, Amaretto, Grand Marnier, schnapps, etc.) Sherry Wine coolers (often contain a lot of added sugar)

So next time you are out, have a glass and but make some small changes and enjoy!

Peanut Butter Pinwheels

1/4 Cup Plain fat-free yogurt

2 TBSP peanut butter

4 6-inch whole wheat tortillas

3/4 cup fresh raspberries or chopped strawberries

In a small bowl, stir together yogurt and peanut butter. Spread yogurt mixture on one side of the tortilla. Top with the fruit; and roll tortilla up. To serve, use a serrated knife and cut each wrap crosswise into 1 inch wide pieces.

Great post workout snack or breakfast idea.

Easy Tips to Cooking Well

Making healthy meals doesn't have to take up a lot of your time. There are many ways you can shave off minutes in the kitchen and still eat nutritious, delicious food. It’s just a matter of having the recipes and ingredients on hand and learning a few shortcuts. So, if you think there is no time to prepare a healthy meals think again. Here are some simple time-saving tricks I use to help you get started:

• Always read through the recipes you plan to make to be sure you have all the ingredients prepped and assembled before you start cooking.
• As soon as you get home from the grocery store, prep fruits and veggies and separate them into individual containers to use during the week. Always keep a bag of prewashed greens on hand to create a healthy salad.
• Instead of mincing garlic each time buy already minced garlic. It's less expensive and always on hand. (just dip your spoon in and serve)
• Cook once so you can eat twice (or more). On Sunday, for example, prepare enough food for two or three meals so you can freeze some in microwavable containers and enjoy the leftovers throughout the week (and take a night or two off from cooking). If you’re grilling, grill extra for lunch the next day.
• Stock your kitchen with easy noncook foods, like canned or pouched tuna, plain low-fat or nonfat yogurt, or ready-made hummus, to grab for on-the-go snacks.
• Clean as you cook — rather than stacking the dishes in the sink to clean after dinner, wash pots, pans, bowls, and other kitchen utensils as you’re preparing the meal, or do what I do and throw it in the dishwasher!

Food Rule Quotes

"It's not food if it arrived through the window of your car."

"It's not food if it's called by the same name in every language. (Think Big Mac, Cheetos, or Pringles.)

Food Rules

White and Green Bean Salad

Ingredients: 1 (15.5oz) can of white cannelini beans 1 tbsp red pepper 1 tbsp fresh parsley 1/4 cup diced tomatoes (fresh) 1tbsp red onion 1 tsp extra virgin olive oil 1tbsp balsamic vinegar 1 cup green beans 1 tsp herb and spice blend Drain the can of beans and rinse well in a strainer. Blanch your green beans by boiling it in water till slightly tender and then shocking(placing) in an ice bath, or place them in a microwave safe bowl with a small amount of water on the bottom and cook for about 4-5 minutes until they are tender. Take your olive oil and vinegar and whisk in a bowl first, then place the rest of your ingredients along with the white and green beans together stir your liquid in generously so that everything is coated, and serve. Serving is for 4 Total time is 20 minutes Francesca's tips 1.Serve with grilled chicken or fish of choice 2. Make cold and bring to a friends for a healthy side dish at a BBQ

Eat this to Ease Joint Pain.

Cherries! Thats right who knew they had so much power. I was shocked myself when I found out how beneficial they can be in ones eating plan,—just pure, simple dried cherries. If you are wondering how to bring it into your meals here are some ways I eat them. I chopped some up and put a handful into my Greek yogurt in the morning, adding a delicious tart and chewy texture. They’re also great as a snack paired with your favorite nuts or for a little more fun, spread a tablespoon of almond butter on celery sticks and top with a few dried cherries, or add them to a healthy salad. Why my love with cherries? Besides the fact that I love the taste, they also have huge health benefits. Cherries contain a flavonoid called quercetin that has anti-carcinogenic properties and may help prevent heart disease(nice). Cherries may also help with pain relief thanks to anthocyanins found in the fruit. According to the California Cherry Advisory Board, eating just 20 cherries can give you pain relief that’s 10 times stronger than aspirin. And more good news—for those of us concerned about osteoporosis, cherries are a good source of boron which has been found to benefit our bones, it also acts as a natural anti-inflamatory, so speaking for myself as a runner and one who engages in hard activity I was thrilled to hear this news. So why not try this easy food source to your lifestyle your body will thank you. Just watch out for sugar/calories...make sure you read the nutrition label for serving sizes before adding them to your meals. CHERRIO!!!!

Rewards Are Key to Success.

How can you sustain your motivation to follow a healthy lifestyle? Whether you're trying to lose 20 pounds or want to maintain your weight but be more active, rewarding yourself can help.

Rewards give you something to look forward to — a reason to push ahead — as well as positive reinforcement so you'll continue your hard work. It's important to choose the right rewards — those that help you move in the right direction rather than away from your goals. For example, if you stayed on track all week, don't reward yourself on Saturday with a decadent dessert or heavy meal. Instead, try to come up with a reward that helps you feel good about yourself and your accomplishment and that doesn't involve food.

Some suggestions would be to get a manicure and spa pedicure, or a massage; things that help you to unwind and relax. Or maybe enjoy a subscription to your favorite magazine as a reward, or a new outfit to show off your weight loss. Almost everyone can use a little extra "me time," too — which is a great reward.

Because you know yourself best, you are the person who should decide on your reward. It can be nearly anything (just not food), as long as it's something you enjoy that will motivate you to move forward!

The Right Snacks Pre/Post Workout.

Does your energy level flatline in the midafternoon? Do you dread exercising or find it hard to get through your walks without feeling fatigued? If so, your body may actually be low on fuel. Going too long without eating can make you feel tired, cranky, and spacey. Small, healthy snacks or mini meals that include both protein and carbohydrates can help keep your energy levels high throughout the day. What's more, they take very little time to prepare. Most of these make a good breakfast on the go too. While you probably don't want to eat too close to your workout, having a high-energy snack about an hour before you exercise is a great way to keep your energy level high. Today's small change is to try one of the energizing snacks below — or come up with your own healthful protein-and-carbohydrate snack — to enjoy when your body needs it.

Here are some sample snacks:

1.Sliced apple with peanut butter (1 tablespoon) 2.Turkey and tomato on whole-wheat bread (1 slice) 3.Low-fat cottage cheese and a peach or pear 4.A hard-boiled egg and a piece of fruit 5.Almonds (1/3 cup) and dried apricots (1/4 cup) 6.A yogurt-and-fruit smoothie 7.Hummus (1/4 cup) and baby carrots 8.Low-fat yogurt and fresh strawberries 9.Baked sweet potato with low-fat cottage cheese 10.Reduced-fat cheese (1 1/2 ounces) and whole-grain crackers (5) 11.Half a peanut butter and banana sandwich (1 tablespoon peanut butter)

Motivational Quote!

"You have to trust in something: your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life."—

Steve Jobs: Co-founder and CEO of Apple Inc.

Greek Chicken Recipe

Greek Chicken and Orzo Ingredients: 1 Pack diced chicken tenders 2 cans reduced sodiu chicken broth 1 cup onions 1 cup red peppers 2 oz of Kalamata olives dried oregano 2 cups orzo (try whole wheat) 3-4 cups packed and washed torn spinach leaves 1/2 cup reduced fat feta In a large skillet, heat chicken broth, onions, peppers and oregano till it boils. Add orzo and reduce to a simmer and cover for about 5 minutes, stirring occasionally. Add chicken, cook for another 10 minutes or until chicken and pasta are cooked. Stir in spinach and cook just until wilted. Remove once all is done and top with feta crumbles and olives. Serving for 4 Total cooking time 30-35 minutes Francesca's Tips: This would be great served cold or in a bib of lettuce or hollowed out tomato.

Food Rules

"The whiter the bread, the sooner you'll be dead."

"Eat Sweet Foods as you find them in Nature."

"Sweeten and Salt your Food Yourself."

By Michael Pollan

10 Ways to Feel and Look Young!

1. Eat foods rich in antioxidents and Omega-3 fatty acids.
2. Consume fruits and vegetables in every color every day.
3. Limit sugars, salt, high processed foods, trans-fats.
4. Maintaine a regular exercise program most days of the week that involve strength, flexibility, endurance, and balance.
5. Drink more water, at least 6 to 8 ounces a day.
6. Try to stimulate you mind maybe read or listen to book on tape.
7. Eliminate stressors, and maintaine a positive attitude.
8. Take a multivitamin or vitamin supplements according to your needs (calcuim,etc.)
9. Make sure to see your doctor regularly for a physical and screening exam.
10. Get plenty of sleep try for 6-8 hours a night.