Grilled Chicken Greek Salad

Ingredients 4 chicken, breast, skinless, boneless halves 1 tablespoon lemon juice 1 tablespoon oil, olive 1 tablespoon oregano, fresh, or 1 teaspoon dried 2 clove(s) garlic, minced 1/4 teaspoon pepper, black ground 3 medium cucumber(s), seeded and coarsely chopped 2 medium tomato , red or yellow, coarsely chopped 1/2 cup(s) onion(s), red, sliced lettuce, mixed greens 1/3 cup(s) dressing, reduced-calorie creamy cucumber 1/2 cup(s) cheese, feta, crumbled 1/4 cup(s) olives, Kalamata, pitted Preparation 1. Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, combine lemon juice, oil, oregano, garlic, and pepper. Pour over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator for a few hours. 2. Meanwhile, in a medium bowl, toss together cucumbers, tomatoes, and red onion. 3. Drain chicken, discarding marinade. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until tender and no longer pink (170°F), turning once.

Lose Weight Without Fad Dieting

If you're looking into weight-loss programs, the best one is both the easiest and the hardest: Change your lifestyle. People should not go on a weight-loss program, they should develop healthy eating habits. The problem with a program is people feel they can go off at any time and get stressed about what they can or cannot eat. If you instead change your lifestyle and how you approach food, then you're looking at a long-term plan for health. The Best Weight-Loss Programs: It all comes down to calories. If you eat 100 more food calories than you burn each day, you'll gain about a pound a month. If you eat fewer calories than you burn, you slowly but surely will lose weight. Figure out how many calories you should be taking in to maintain your current weight. The number can range from 1,600 calories a day for a sedentary older woman to 3,000 calories a day for an active young man. Next, increase your physical activity to match or outburn the calories you take in every day. Also, plan your diet carefully to maximize nutrition while minimizing calories. Lifestyle Obstacles to Weight Loss Finally, begin your weight-loss program by carefully re-examining your life and recognizing some of the habits that can block weight loss, or healthy eating choices. These include: 1. Skipping meals. Are you eating small, frequent meals throughout the day, or are you skipping meals and having long gaps between meals? That only makes you hungrier, and you'll tend to overeat at your next meal. 2.Eating out without thought. Do you dine out all the time and use that as an excuse not to make healthy choices at a restaurant? Even when you're dining out, you can make healthier choices. Order broiled food, not fried. Say no to desserts or share it. Order sauces on the side or side sauted vegetable instead od whipped potatoes. 3.Keeping unhealthy foods in your house. As part of a smart weight-loss program, you should clear out all the junk food and make sure you have a wealth of healthy options available for snacking and dining. Keep fruit, vegetables, low-fat dairy in the house so it's there for you to make meals out of. Simply limiting some foods, such as soft drinks, that are high in sugars may help you significantly reduce calories. Make Smart Food Choices Your food choices can also help determine the success of your weight-loss programs. Healthy and nutritious eating will include: 1.Fruits and vegetables. Low in calories and rich in nutrients, fruits and vegetables can build your meal and help fill you up. Orange and dark-green vegetables contain some of the best nutrition around. 2.Whole grains. At least half the grains you eat should be whole. They contain loads of fiber and will help you feel full. 3.Low-fat milk and milk products. They fill you up and ensure you get enough calcium to stay healthy. 4.Lean meats, poultry, and fish and beans. Everyone needs protein, which satisfies hunger like no other food group. So choose lean meats, poultry, and fish and prepare them by baking, broiling, or grilling, no frying. Last but not least, remember that lifestyle-based weight loss will occur more slowly than with fad diets, melting off only one or two pounds a month. But because you've changed the way you eat, you'll be glad to hear that those pounds are far more likely to stay off. Keep your portions small. One quick way to control weight is to cut back on the size of your portions. Many personal weight-loss success has been meet by following these simple steps so why not be patient and give it a try.

Fast Spinach Tomato and Whole Wheat Pasta

• Ingredients
• 1 pound whole-wheat pasta
• 1 onion, or shallot sliced
• 1 tablespoon extra-virgin olive oil
• 1 14-ounce can tomatoes, drained
• 1 pound frozen spinach or 3 pounds fresh
• Salt & freshly ground pepper, to taste
• 1/3 cup crumbled feta cheese, or low fat mozzarella

Instructions:

Cook pasta in a large pot of boiling salted water until al dente, according to package directions. Meanwhile, heat oil in a large skillet over medium-high heat and sauté onion or shallots. Add tomatoes; simmer for 10 minutes. Stir in spinach; heat through. Drain the pasta, toss with sauce and season with salt and pepper. Top with cheese of choice.

Tips

To add some extra protein to this dish you can add some sauted chicken or shrimp of you like.

Asparagus Soup

Got this from the South Beach Book Really good and super easy. Luv my asparagus! Description Just a few simple ingredients create this rich and flavorful springtime soup. You can thin it with a little water if you prefer a thinner soup, and use black pepper if you don’t have white. Prep time: 10 minutes Cook time: 20 minutes Serves 4 Ingredients: 1 tablespoon extra-virgin olive oil 1 small onion, chopped 1 garlic clove, minced 2 1/2 pounds asparagus, ends trimmed and cut into 1 1/2" lengths 4 cups lower-sodium chicken broth Salt and freshly ground white pepper 4 teaspoons freshly grated Parmesan cheese Instructions Heat oil over medium heat in a medium saucepan. Add onion, garlic, and asparagus and cook, stirring occasionally, until onions soften, 5 to 7 minutes. Do not brown. Add broth, bring to a simmer, and cook until asparagus is just tender, about 10 minutes. Remove from heat and carefully puree with a blender or hand blender. Return to the pan, gently reheat, and season with salt and pepper to taste. Sprinkle each serving with some freshly grated Parmesan. Nutritional information Per (1 1/4 cup) serving: 90 calories 2 g fat (1 g sat) 12 g carbohydrate 9 g protein 4 g dietary fiber 170 mg sodium

Counting Your Work Calories

At home, you have total control over your diet, stocking your favorite healthy snacks and banning temptation from your pantry only to find those very same temptations at work, begging you to ease up on your dedication to counting calories. Many people spend as much time at work as at home, so giving into temptation could severely interfere with weight-loss success if you let it. But fear not, you can survive your workplace without sabotaging your weight-loss efforts. Counting Calories at Work: Coping With Treats Whether it’s birthday cake or your co-worker’s candy jar calling your name, suffering through day after day of temptation is difficult for anyone. Even if you allow the occasional treat in your calorie-counting plan, chances are a big wedge of chocolate cake or candy will still upset your healthy eating plan. Out of sight is probably the best approach. studies showed when comparing people’s snacking behavior when tempted by candy in a clear glass bowl on a nearby desk with candy in an opaque bowl at a distance and found, not surprisingly, that people snack less when the source of temptation is hard to scope out. Make a rule that food has to be in the break room where you see it less often. As for birthday cake, a little nibble during the celebration won’t hurt just know your limits, and try to opt for something like cupcakes where the portion is smaller. Counting Calories at Work: Surviving the Business Lunch and Dinner Eating out is always a challenge when you're on a diet. Calorie bargain or make your own dinner— choosing tasty, filling foods that are low in calories and available on almost every menu if you look for them. I never have pasta because it adds up too fast. Have a little filet or fish and a baked potato and salad with dressing on the side or a salad with protein and vegetables. You can do really well in a restaurant if you make the meal plainer, and try to steer clear of sweetened or alcoholic drinks. Counting Calories at Work: Brown Bag, Cafeteria, or Fast Food? A more common problem is what to eat for lunch on a daily basis. Whether you bring your own, swing by the office cafeteria, or pick from the fast food joints near your office, you can still be successful with counting calories: 1. Brown bag for more control. If you pack your own lunch, you can know exactly how many calories are in it, whether you make a salad or heat up a frozen meal in the office microwave. But, sometimes, planning your brown bag can be a hassle and there will be days when it doesn’t work out. 2.Be selective in the cafeteria line. With a little practice, you will be able to find choices that are filling and tasty but don’t break your diet, such as salad (skip the cheese, nuts, and dressing), baked chicken and veggies, or yogurt and fruit. Some cafeterias will make nutritional information available if you ask. 3.Get smart about fast food. Look at the nutritional analysis online or at the restaurant to find out which items offer you the best options for calorie counting before you order. If you can’t do the research, stick with foods that are not fried (like baked chicken sandwiches) or are fresh (like salad, hold the dressing). Counting Calories at Work: Creating a Healthier Workplace The easiest way to affect your immediate team may be to bring in healthy snacks such as a fruit or veggie platter occasionally. Employers are increasingly aware that it is in their interest to help prevent costly health conditions such as diabetes and obesity, which means there may be opportunities for you to help make your office a healthier workplace. If you work at a large company, talk to your human resources director, building management, or facilities services about how to get involved with decisions about vending machines and the cafeteria menu. Chances are you aren’t the only one who would like to see a baked fish option and multi-grain bread sandwiches on the menu, along with healthier options in the vending machine.

Low Fat Spinach Lasagna

Ingredients: 1 Box Lasagna (regular or whole wheat) 1 Egg 1 lb Low fat ricotta cheese 1 1/2 cups shredded low moisture mozzarella cheese 1 Large 16 oz bag of frozen spinach drained Dash of black pepper and oregano 1 Jar of tomato sauce (tomato basil or your own homemade) Preheat oven to 375 degrees. Cook pasta according to package. In a large bowl combine ricotta cheese, drained spinach, pepper, oregano, egg, and 1 cup of your shredded cheese; mixing it well together. Drain your noodles. In a nonstick pan or aluminum baking dish coat the bottom with a ladle of tomato sauce. Layer your noodles, add a small amount of your mixture (spreading it even on the pasta) and sauce on top; continue to repeat this pattern until the noodles are gone. Once complete add the rest of your sauce and the 1/2 cup of cheese on top. Cover and place in the oven for 40 minutes then uncover and continue to bake for another 15 minutes. Once complete let it set aside to cool.

Probiotics for Digestive Health

So many people have been asking about probiotics and if I take them. The answer is yes I do take them and have felt great since being on them for the last 4 years. Here is some research I found that may help to answer some other questions. It was written by Beth Orenstein and medically reviewed by Christine Craig. You may be hearing and seeing more about probiotics these days, but these “friendly” bacteria are nothing new. Indeed, the word probiotic is of Greek origin and means “for life.” “Almost every culture has a fermented food that contains probiotics,” says Donald Novey, MD, an integrative medicine physician with the Advocate Medical Group in Park Ridge, Ill. Products like yogurt, miso (fermented soybean paste), and some juices and soy beverages contain probiotics. Probiotics are available as dietary supplements (in pill, tablet, capsule, or powder form) in health food or vitamin stores. The friendly bacteria may naturally occur in foods and supplements, or they may be added during preparation. Probiotics Latest Research: In the last few years, spending on probiotic products has been climbing steadily in the United States. Many people use probiotics as a complementary or alternative medicine to maintain good digestive health and prevent disease. However, scientific evidence of their benefits is somewhat limited — a number of well-designed clinical trials are under way. Stephen Bickston, MD, AGAF, professor of internal medicine and director of the inflammatory bowel disease center at Virginia Commonwealth University Health Center in Richmond, says there is science-based research taking place on probiotic supplements, and how much of a particular ingredient is necessary to bring about change. Probiotics: Food vs. Supplements When it comes to probiotics, it appears that 10 billion live "friendly" bacteria is the magic dose, Dr. Novey says. That number may sound like a lot, but that’s about how many are in an eight-ounce carton of yogurt. (Check the expiration date, Novey says: The further away the date, the more live bacteria the yogurt is likely to contain.) The probiotic supplements you buy in the health food store probably contain about 10 billion live bacteria per capsule as well. But Novey says it’s better to get your daily intake of probiotics from yogurt and other fermented foods than from pills or capsules. For example, yogurt also provides calcium, a much-needed nutrient. “Capsules are better when you need to recover your colon from having taken antibiotics,” he says. Probiotics: The Benefits Probiotics are used to treat cramping, gassiness and diarrhea, especially if these symptoms are caused by antibiotics that treat infection. When antibiotics kill the good bacteria in addition to the bad, the balance of bacteria in the colon is disrupted. “You can use probiotics to help bring the colon bacteria back into balance,” Novey says. Some people who are lactose-intolerant also find probiotics help ease their symptoms. Lactose intolerance is a condition where the enzyme needed to break down lactose, the sugar in milk, is lacking. The condition can cause diarrhea and other gastrointestinal symptoms. Researchers are studying whether probiotics might help prevent vaginal infections, skin infections, tooth decay and periodontal disease, and other conditions. “I think eating foods containing probiotics at regular intervals is a good idea for the intestines because it’s good to have those friendly bacteria there,” Novey says. However, different species or strains of probiotics, as well as different ways of preparation, can cause varying effects. Some people find that probiotics cause them to feel bloated and even gassier. If you use a probiotic product and the effects concern you, talk to your doctor.

What to do with Spices

Now, what herbs should you use and when? As a general rule of thumb, many herbs can be swapped in and out of recipes and substituted for one another, which is great if you have a less-than-fully-stocked pantry. But for those of us who aren’t as adventurous in our cooking, here’s a quick guide of tried-and-true pairings. Beef: Cilantro, Dill, Thyme Desserts/Drinks/Fruits: Cinnamon, Cloves, Lavender, Peppermint Legumes: Cayenne, Pepper, Sorrel Pasta: Chives, Oregano, Parsley Pizza: Basil, Garlic, Oregano Pork: Dill, Sage, Marjoram Poultry: Mint, Rosemary, Tarragon, Thyme Seafood: Chives, Cilantro, Dill, Parsley Soup/Curries: Bay Leaves, Chili Powder, Lemongrass Veggies: Basil, Dill, Rosemary And if you still need more direction for adding herbs, try this easy dressing for a perfect and flavorful spring salad or marinade: Orange Herb Dressing (from Harvest Organic) Ingredients: * 2 tablespoons fresh orange juice * 2 tablespoons olive oil * 2 tablespoons white balsamic vinegar or apple cider vinegar * ½ teaspoon dried tarragon * ¼ teaspoon dried oregano * ½ teaspoon orange zest * Sea salt and ground black pepper to taste Instructions:1. In a small bowl whisk together all ingredients. Refrigerate until ready to use. Also good over fresh fruit also with a sprinkle of granola

Crab With Rice and Veggies

Ingredients 2 small leek(s), or 1 large, white and pale green parts only 1 tablespoon butter 1 1/2 cup(s) rice, basmati, brown, rinsed 1 tablespoon mustard, Dijon 1/4 teaspoon salt 1/4 teaspoon pepper, black ground 3 cup(s) broth, vegetable 8 ounce(s) crabmeat, cooked, lump, any shells or cartilage removed 2 tablespoon tarragon, fresh, or dill, minced 1 medium lemon, cut into 6 wedges 1 pounds asparagus, trimmed and cut into 1-inch pieces Preparation 1. Preheat oven to 350°F.2. Cut leeks in half lengthwise; rinse thoroughly under water. Cut crosswise into thin slices, place in a colander and rinse again. 3. Melt butter in a large ovenproof skillet or Dutch oven over medium heat. Add the leeks; cook, stirring often, until softened, 3 to 4 minutes. Stir in rice; cook, stirring frequently, until the grains become somewhat translucent, about 1 minute. Stir in mustard, salt and pepper until combined. Pour in broth and bring to a simmer, scraping up any browned bits. 4. Cover the pan. Bake the rice for 40 minutes. Then sprinkle asparagus and crab over the rice, replace the cover and continue baking until the rice and asparagus are tender, about 15 minutes more. Stir in tarragon (or dill). Serve with lemon wedges.

Pilates...the New Exercise Craze!

Pilates is a fitness workout that builds flexibility, strength, and endurance without adding muscle mass by focusing primarily on the abdominal, hip, and back muscles, called the body's "core" muscles. It was created more than 90 years ago by Joseph H. Pilates, a German athlete who devised his own exercise technique after studying yoga, Zen, and the physical training used by the ancient Greeks and Romans. Pilates was also a proponent of the mind-body connection and his exercises include focused breathing and mental concentration. From the very beginning Pilates based many of his exercises on a piece of exercise equipment called "The Reformer," a wooden bench that uses pulleys, springs, and sliding boards to create resistance. Today there are a variety of special machines that may be used in Pilates, including home versions of the Reformer and others, but many Pilates exercises can be done on a floor mat. And you need only minimal Pilates equipment, like a Pilates ring that you hold for certain exercises. With so many Pilates DVDs available, too, the choice is yours — you can take a class at a gym or fitness center or practice it at home with machines, on a mat, or both. The Benefits of Pilates: The fitness benefits of Pilates include long, firm, flat muscles, a flat tummy, a strong back, and good posture. Additional benefits include: 1.Improved heart and lung health. Pilates breathing exercises can increase your lung capacity and, although you don't have to break a sweat, you can increase the aerobic part of your exercises to get your heart working harder and improve the flow of oxygen in your blood. 2.Increased balance and flexibility. In addition to toning and strengthening muscles, Pilates also stretches muscles and improves your range of motion for greater flexibility, balance, coordination, and agility. 3.Mental benefits. Because Pilates stresses concentration and focused breathing, it also heightens the mind-body connection, which can help relieve stress and anxiety. 4.Safety. Pilates is a low-impact type of exercise that can be adapted to your own physical condition. Even if you are not in great shape now, you can get started in Pilates. However, discuss your fitness level with your Pilates instructor and avoid any advanced moves until you’re able to accomplish them safely. If you were ever interested in trying Pilates you absolutely should. Not only will you feel better but you will notice a difference in how you look. You will have better posture and more toned legs and abdominals. Also it is such a relaxing way to move your body you may forget that you are actually exercising. If you are unsure on how to start I would suggest getting a few sessions with an instructor so you can understand how the movements should feel and how the breathing should go.

Why You Should Be Strength Training!

If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues.

The benefits of Strength Training:

Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

1. Strength training protects bone health and muscle mass.

After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. The best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts.

2. Strength training makes you stronger and fitter.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:

• Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
• Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.

Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.

3. Strength training helps you develop better body mechanics.

Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

4. Strength training plays a role in disease prevention.

Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

5. Strength training boosts energy levels and improves your mood.

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

6. Strength training translates to more calories burned.

You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.

Strength Training: Getting Started

Please don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training. Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training.

If you have any health issues, ask your doctor what type of strength training is best to meet your needs, also think about hiring a fitness expert tho help you safely design a strength program that will work best for you and you abilities.

Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.

Baked Chicken Parmesan

Ingredients: 1 Package of Chicken Breast 1-2 TBSP of Ms. Dash No Salt seasoning (Italian Medly) 2 TBSP of Olive Oil 1/2 jar of light Tomato Sauce 1 cup Low Fat Mozzarella Cheese Preheat Oven to 400 degrees. In a ziploc bag place the chicken and the seasoning together and shake it up really well so all the pieces are nicely covered. If you need to add more go right ahead. Remove the chicken from the bag and place in a sprayed baking dish. Pour your jarred tomato sauce over the chicken and sprinkle with mozarella. Place the dish in the oven for about 30-35 minutes, till the chicken is cooked. Once done you can sprinkle with a little more cheese if you desire and serve. Goes really well with a salad or some whole wheat pasta.

Water or Sports Drinks?

When choosing between a sports drink and water, keep these facts in mind: Water works. Proper hydration is one of the most important ways to protect the body before, during, and after exercise. You should regularly drink plenty of water, especially when you plan to get in a good workout. Water is the best thing for your body, so make sure you get enough. "Most people don't drink enough water, so when you go to the water fountain in the gym, take eight big gulps. Keep going to the water fountain and bring your water bottle. Sports drinks have calories. One downside to sports drinks is that they do contain calories, a consideration for people exercising for weight loss. Most people just need to drink water. Sports drinks typically have calories, and if you're trying to watch your calories, those can sneak up on yous. Sports drinks typically have about half the amount of sugar and calories of a soda or fruit juice. That can add up quickly if you down a couple of sports drinks, however, especially if you drink them when you're not exercising. Consider the exercise. Most people don't need sports drinks to replace electrolytes lost during exercise, because generally they don't work out hard enough to require that. But people who perform certain exercises those who do a lot of heavy weightlifting or who are running long distances,(more then and hour) for example might benefit from sports drinks. People exercising under extreme conditions may also benefit from drinking a sports drink after a tough workout. But people who are getting moderate exercise (working out for less than an hour) should avoid the calories and just make sure they drink plenty of water to fuel their bodies for a workout.

Wellness Meats

I am not a big meat eater but the few times I have had red meat, it has been grass fed and I thought the taste was great...I recently got this web site from an email I received. I am going to try the beef if you want check it out and let us know. http://www.grasslandbeef.com/Page.bok?file=health.html

Staying Motivated with your Exercise

So you've done what you thought was the hard part: You started a regular exercise routine to get fit and healthy. But now you're finding out that keeping up with it is as hard as starting out in the first place. You need to keep exercising, but how do you do it without getting bored and losing motivation? Motivation to Keep Exercise Exciting Ask yourself what makes fitness fun. What motivates you most and keeps you focused and centered on a workout? These methods can help you stay focused and interested in your exercise routine: Find a buddy. Working out is often more enjoyable when you do it with someone else. Find a friend who will workout with you, and won’t let you back out of your gym dates. Set goals and a schedule. If you don't plan time for exercise and dedicate yourself to it, it's hard to stay motivated. Schedule times and dates for workouts on your calendar, and jot down what you plan to do and goals you want to accomplish. Push yourself. Don't work out to the point of injury, but push yourself during exercise routines don't give up because you don't feel like it or you're tired. Push yourself to go a little harder or a little longer, and you'll feel great afterward. Listen to music. If you're walking on a treadmill or using a bike, try listening to your favorite music while you're burning calories. High-energy, fast-paced songs can give the boost you need to get through your exercise routine. Create a playlist or CD of songs that energize and motivate you for a workout. Cut out the boring routines from your exercise routine. You're more likely to lose motivation if you stick to the same workout routine, so come up with options so that you don't get bored. Walk one day, run another, hop on a bike, and try different aerobic and weight machines. Where to work out. Your environment can have a big impact on how well you focus on your exercise routine. If you prefer being outside, schedule an exercise program around outdoor activities. If you get too distracted by other people in a gym, try investing in videos or exercise equipment and do your workout at home. Eat for exercise. Don't exercise on an empty stomach, but don't eat a huge meal right before exercising, either. Stick to a healthy, balanced diet for lots of energy, and have a light, healthy snack before a scheduled workout so that you don't feel hungry. To make working out a part of your lifestyle, you may need to occasionally come up with new and fun ways to exercise. Just keep your end goal in mind — better health, fitness, and happiness — and find ways to enjoy your workout.

ARE YOU KIDDING ME! DO NOT EAT

Just when we thought that the food industry was making a turn towards healthier choices KFC came out yesterday with a chicken sandwich that should not be eaten. Its called the Double Down Sandwich. This is not your regular grilled chicken with lettuce, tomato, and bun, this is two boneless Original Recipe Filets, two strips of bacon, two slices of Monterey Jack and pepperjack cheese and a special Colonel's Sauce. Oh and did we mention you can get this in a grilled version. BIG DEAL! This new sandwich has 540 calories, 32 grams of fat and 1380 mg of sodium. WOW! The sodium in this is almost equal to the amount that you should be getting in a day, and this is just one meal. So do yourself a favor DON'T TRY IT. Stick with the chicken but add it to whole wheat pasta, a salad or a wrap. Your body will thank you for it.

Blueberry Soup

Ingredients 4 cup(s) blueberries, fresh or frozen (not thawed), plus more for garnish 2 cup(s) water 1 whole cinnamon sticks 2 tablespoon honey 1 tablespoon ginger, fresh, chopped 2 cardamom, pods, (optional) 2 tablespoon cornstarch 1/3 cup(s) milk, lowfat (1%) 1 cup(s) sour cream, reduced-fat, divided 4 teaspoon sour cream, reduced-fat, divided Preparation 1. Combine blueberries, water, cinnamon stick, honey, ginger and cardamom pods (if using) in a large saucepan. 2. Bring to a boil, stirring occasionally. Reduce heat and simmer, stirring, until most of the blueberries have burst, 1 to 2 minutes. 3. Remove the cardamom pods and cinnamon stick. 4. Puree the soup in 2 batches in a blender until smooth (use caution when pureeing hot liquids). 5. Place a fine sieve over the pan and pour the soup through it back into the pan, straining out any solids. (Discard the solids.) 6. Whisk cornstarch and milk in a measuring cup until smooth. Whisk into the blueberry mixture. 7. Bring the soup to a boil over medium heat, stirring. Boil, stirring constantly, until the soup thickens slightly, about 1 minute. 8. Remove from the heat and let cool for 10 minutes. Transfer to a bowl, loosely cover and chill until cold, at least 5 hours or up to 2 days. 9. Just before serving, whisk 1 cup sour cream into the soup and ladle into bowls; top each serving with 1/2 teaspoon sour cream and swirl decoratively into the soup. 10. Garnish with additional blueberries, if desired. Thought this would be fun for the spring or summer. You can eat this as a snack; of any morning or afternoon meal.

Why Vegetables and Fruit are Important to Your Diet!

If we are what we eat, then many of us must be tripping all over the place due to a lack of balance. That's because the average American eats about three servings of fruits and vegetables per day —wow that is so amazing, we are falling way behind. So if we want to grow to be strong like Popeye, why can't we just down some supplements instead of devouring a pile of spinach? Nutrients in fresh fruits and vegetables work together. Kristine Wallerius Cuthrell, MPH, RD, a research nutritionist and senior project coordinator for Hawaii Foods at the Center on the Family at University of Hawaii at Manoa, says that in the past five to 10 years, many large research studies have found that supplements esp. vitamins are good but don't provide the benefits that foods do. Why because foods are the best sources of nutrients because they contain naturally occurring ingredients, like carotenoids and flavonoids. In addition to the substances we are aware of, there are many present in fruits and vegetables that have yet to be discovered. Food and the nutrients they contain aren't consumed singly, but with each other. They may act in synergistic ways to promote health. For instance, eating iron-rich plants, like spinach, with an iron-absorbing enhancer, like the vitamin C in orange juice, is great for people who don’t get enough iron (typically young women). Fruits and vegetables may prevent many illnesses. Eating fruits and vegetables may reduce your risk of cardiovascular diseases, stroke, type 2 diabetes, and even some forms of cancer. The Nurses' Health Study and Health Professionals Follow-up Study examined nearly 110,000 people over the course of 14 years. Part of the study revealed that the more fruits and vegetables people ate daily, the less chance they would develop cardiovascular diseases. The relationship between fruits and vegetables and cancer prevention has been more difficult to prove. However, recent studies show that some types of produce are associated with lower rates of some types of cancer. For example, the World Cancer Research Fund and the American Institute for Cancer Research suggest that mouth, stomach, and colorectal cancers are less likely with high intakes of non-starchy foods like leafy greens, broccoli, and cabbage. Though studies have been mixed, lycopene, a carotenoid that gives tomatoes their red color, may help stave off prostate cancer. Fruits and vegetables are great for watching your weight. They’re low in fat and calories, and loaded with fiber and water, which create a feeling of fullness. This is particularly helpful for dieters who want more filling calories. Plus, that fiber helps keep you “regular.” Fruits and Vegetables: Get Your Fill When adding fruits and vegetables to your diet, remember that variety is the spice of life. It's important to eat produce of various colors because each fruit or vegetable offers a different nutrient — think of it as nutritional cross-training. Trying new foods can be exciting, and be sure to sample every color in the produce rainbow. Or make things even simpler by eating a fruit or vegetable at every meal and snack. Don't let season, accessibility, or cost affect your fruit- and vegetable-friendly diet. If finding fresh produce is difficult, choose frozen, canned (low-sodium), or dried varieties. The power of prevention may lie in a salad bowl or a plate of fruit. When we take advantage of produce, our bodies return the favor by reducing our risk of developing various illnesses. So why not start eating your veggies now. Your body will thank you down the road. My theory is the majority of your diet should come from fruits and vegetable. Pick the ones you like and add them in as much as you can.

Chicken and Pasta Salad

Ingredients: 1 1/2 cups chopped peeled cucumbers 1 cup frozen peas, thawed 3/4 cup plain fat free yogurt 1/3 cup chopped onions 1/4 cup light mayonnaise 1/2 tsp celery seeds 1/4 tsp pepper 1 package chicken breast chopped 1/2 cup cooked pasta Cook pasta according to package. In a nonstick skillet cook diced chicken. Once it's cooked remove from the skillet and place into a bowl. Next combine cucumber, peas, yogurt,onions, pepper and celery seed into a bowl; add chicken and pasta and mix all together. Cover salad and chill for 1 hour. Total serving 6 Total cook time 20 minutes

Changes to make a Recipe Healthy!

We know that every know and then we get a craving for something we used to eat as a kid (comfort food) —like mom’s macaroni and cheese, or lasagna, or really any fat- and calorie-laden comfort food dish that doesn't exactly fit the description of health food. What’s should you do? You don't want to deprive yourself, that is not the answer. So why not try the recipe with a lighter flair. There are a few simple tips that can make just about any recipe more figure-friendly. Just keep in mind that making a recipe healthy does change it a little. So sometimes you may need to experiment with a few different substitutions until you’re happy with the final product. Here are some things to remember: Choose lean cuts of meat and poultry instead of what the original recipe calls for. • You can replace ground beef with ground white meat turkey. • Roast or bake poultry with skin (to retain the flavor) but serve without to reduce calories and fat. • Make your own dressings with a vinegar base instead of buying dressing or serving with heavy cream based dressing. • Replace mayo with mustard when possible, and if not, replace with light mayo. • Reduce sugar in a recipe by ¼ cup increments each time you make the recipe until desired sweetness is reached. When the recipe calls for this replace with that: 1 whole egg (substitute) 2 egg whites or ¼ cup egg (substitute) 1 cup sugar (substitute) ½- ¾ cup sugar Butter/margarine (substitute) Smart Balance butter Sour cream (substitute) Nonfat sour cream Cream cheese (substitute) Light cream cheese Sauce with butter or drippings (substitute) Make sauce with wine, fat free broth, or fruit juice Vegetable oil for frying (substitute) Non stick vegetable spray 2/3 cup oil (substitute) Replace 1/3 with applesauce and use 1/3 fat Whole milk (substitute) Skim milk or buttermilk Ricotta cheese (substitute) Part skim or nonfat ricotta Cottage cheese (substitute) 1% or nonfat cottage cheese 2 pie crusts (substitute) 1 pie crust on the bottom Recipes are all about trial and error, most of the substitutes I have tried and they have all been really good!

The Good Fats vs. Bad Fats

The body does need certain fats to perform well, but not all fats are good for you; some, in the wrong amounts, can be bad for your health; yet there is such a misconception about the ones that are good. Read below to find out the good vs. the bad. Types of Healthy Fats

1. Saturated fats. Animals are the primary source of saturated fats, with high levels found in beef and full-fat dairy products and medium levels in poultry and eggs. Some vegetable oils, such as palm oil, also contain a lot of saturated fat. Saturated fats are necessary for the body — but in small amounts. Less than 10 percent of your daily calories should come from saturated fats, preferably from lean poultry and low-fat or fat-free dairy products. For people who consume 2,000 calories per day, only 20 grams at most should come from saturated fat.
2. Unsaturated fats. These good fats are what you should eat the most of as part of a heart-healthy diet. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Pecans, hazelnuts, almonds, sesame seeds, pumpkin seeds, olive oil, peanut oil, and canola oil have high concentrations of monounsaturated fats. Fish, flax seeds, flax seed oils, corn oil, soybean oil, and sunflower oil contain polyunsaturated fats. Omega-3 fatty acids — found in some types of fish like salmon and herring, and in plant products, such as soybean oil, canola oil, walnuts, and flax seed — are a type of polyunsaturated fat that are thought to be particularly good for the heart.
3. Trans fats. These are the fats you may want most but shouldn't’t have. Most unsaturated fats are liquid at room temperature. To make them solid, food manufacturers add extra hydrogen, making it a “hydrogenated,” or trans, fat. The highest levels of trans fats are found in baked goods, animal products, and margarine.

Effects of Non-Healthy Fats: Eating a meal high in saturated fats — lots of steak, with potato salad loaded with eggs and mayo — creates the following reaction in the body:

Triglyceride (made from excess calories and stored in fat cells) levels go up. High triglyceride levels increase the risk of high blood pressure, diabetes, and heart problems. Blood vessels narrow. Blood Pressure goes up. LDL levels increase.

And even though trans fats come from vegetable sources, they can cause more heart problems than saturated and unsaturated fats. For this reason many food manufacturing companies and restaurants are no longer using trans fats, and most food labels state their trans fat content.

Good Effects of Fats: Replacing some saturated fat from animal sources with healthy fat from plant sources can reduce LDL and triglyceride levels and your risk of cardiovascular disease. A recent study found that replacing harmful carbohydrates — found in processed foods like white rice, white bread, and so on — with foods such as nuts and fatty fish, decreases LDL (“bad cholesterol”) levels and increases those of HDL (“good cholesterol”). The researchers also found that eating foods rich in good fat: Lowered blood pressure Reduced heart risks Improved lipid levels

If you’re smart, you’ll opt for unsaturated fats every time. My favorites are avocado, walnuts, and almonds, if you have not incorporated any of these foods into your eating regimen then now may be a good time to start.

Healthy Deviled Eggs

Ingredients: 1 dozen hard boiled eggs 2 avocados, peeled and pitted 2 cloves garlic, minced 1 stalk green onion, minced 1 tablespoon jalapeno pepper, seeds removed, minced (optional) 2 teaspoons lime juice 1/2 teaspoon salt (or to taste) Instructions: 1. Peel hard boiled eggs and slice in half lengthwise. Remove the yolks and discard (or save for another recipe). 2. In a small bowl mash the avocados. Add the garlic, onion, jalapeno, lime juice and salt. Mix well to combine. 3. Fill the empty egg white halves with about two teaspoons of the avocado mixture. Sprinkle with paprika and chill until serving. Serves: 12