Holiday Sweet Potato Salad

Ingredients 2 medium sweet potatoes (1 1/2 pounds), peeled and cut into 1" cubes 1/3 cup nonfat or low-fat plain yogurt 1 small red bell pepper, diced 2 scallions, thinly sliced 3 tablespoons chopped fresh basil 1 teaspoon red wine vinegar 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper

Instructions Place sweet potato chunks in a medium saucepan and add cold water to cover. Bring to a boil and cook until tender, 8 to 10 minutes. Drain, run under cold water to cool, and drain again.

In a large bowl, combine sweet potatoes, yogurt, bell pepper, scallions, basil, vinegar, salt, and black pepper. Serve at room temperature or chilled.

Nutritional information Per (3/4-cup) serving: 120 calories 0 g fat (0 g sat) 27 g carbohydrate 4 g protein 4 g fiber 210 mg sodium

Medical Info on Eating Too Few Calories

If you're like most people who want to lose weight, you want to lose it fast. So you may be tempted to make drastic changes in your diet to dramatically reduce the number of calories you consume. But what you may not know is that eating too few calories can actually backfire and sabotage your weight-loss efforts. "It would make sense to stop eating [when you are trying to lose weight], but it actually works in the opposite way," says Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator at the Austin Dietetic Association in Austin, Texas. Calories and Your Health The most effective way to lose weight is to consume fewer calories than you expend, creating a calorie deficit. But if your calorie intake dips too low, says Lummus, your body could go into starvation mode. "Your body will start to store fat because it thinks it is not going to get anything," says Lummus. "You will be at a point where your body is kind of at a standstill." Lummus says that when your body goes into starvation mode, your metabolism slows to a crawl, burning calories as slowly as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and stop losing weight. Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight. It is so hard to sustain cutting calories and eating too little. What typically happens is that the person will go in the opposite direction; they will just become too hungry and go into a binging mode," says Lummus. "Because you are getting frustrated by not seeing any weight loss, you just sort of throw in the towel." In addition to sabotaging your weight-loss efforts, eating too few calories can also harm your health. When your body goes into starvation mode, you are at increased risk for the following: 1.Abnormally low blood pressure and slow heart rate 2.Heart rhythm abnormalities 3.Electrolyte imbalances, especially potassium deficiency 4.Gallstones 5.Hair loss 6.Brittle fingernails 7.Loss of menstrual periods in women 8.Soft hair growth over entire body 9.Dizziness 10.Trouble concentrating 11.Anemia 12.Swelling in your joints 12.Brittle bones 14.Depression Coming to Terms With Calories Remember that calories are not your enemy. They are a vital part of a healthy and energetic life. "Your body needs a certain amount of calories just to sustain proper function," says Lummus. This is why fad diets that force you to cut out too many calories leave you feeling lethargic, shaky, and ready to give up. Instead of opting for a fad diet, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions. By Krisha McCoy, MS Medically reviewed by Christine Wilmsen Craig, MD

Ginger Tomato Salad

Ingredients 2 tablespoon vinegar, rice 1 tablespoon ginger, fresh, finely minced 1 tablespoon honey 1/8 teaspoon salt 2 cup(s) tomato(es), cherry, or grape tomatoes Recipe Tip:Chill 1 to 4 hours. Preparation 1. In a small bowl, whisk together rice vinegar, ginger, honey, and salt. Toss gently with tomatoes. Chill for 1 to 4 hours

Grilled Salmon with Zucchini

Ingredients 1/3 cup sliced almonds, toasted 1/4 cup chopped jarred roasted red peppers 1/4 cup halved grape tomatoes , or cherry tomatoes 1 small clove garlic 1 tablespoon extra-virgin olive oil 1 tablespoon sherry vinegar , or red-wine vinegar 1 teaspoon paprika, preferably smoked 3/4 teaspoon salt, divided 1/2 teaspoon freshly ground pepper, divided 1 1/4 pounds wild-caught salmon fillet , (see Note), skinned and cut crosswise into 4 portions 2 medium zucchini , or summer squash (or 1 of each), halved lengthwise Canola or olive oil cooking spray 1 tablespoon chopped fresh parsley , for garnish Preparation 1.Preheat grill to medium. 2.Process almonds, peppers, tomatoes, garlic, oil, vinegar, paprika, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth; set aside. 3.Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray, then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. 4.Grill, turning once, until the salmon is just cooked through and the squash is soft and browned, about 3 minutes per side. 5.Transfer the squash to a clean cutting board. When cool enough to handle, slice into 1/2-inch pieces. Toss in a bowl with half of the reserved sauce. 6.Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. Garnish with parsley, if desired.

8 Tips to a Healthy BBQ

1. Don't Burn Your Burgers Studies have shown that well-done and charred meat contains carcinogens that can increase your risk of cancer. Choose lean cuts, trim off excess fat and marinate meat before grilling. 2. Lighten Up on the Beer Beer and drink mixers are packed with calories. Instead of throwing back a six pack, try wine or limit yourself to one or two beers. Stay hydrated with plenty of H2O throughout the barbeque. 3. Just Add Veggies Control the amount of meats and starches you eat by layering the grill with veggies, which are packed with disease-fighting flavonoids. Try kabobs with chicken, peppers, onion, squash and mushrooms. 4. Go Easy on Ice Cream Cones Embrace the season with a fruit salad, sliced watermelon or grilled pineapple, and lightly dip it in dark chocolate. You'll get a delicious dessert with antioxidants and fewer calories and sugar than ice cream 5. Serve Up Some Fish A great alternative to meat, fresh fish like salmon and tuna are packed with heart-healthy omega-3 fatty acids and are low in calories. Add a squeeze of lemon and you've got a healthy meal. 6. Don't Treat All Salads the Same Potato, pasta and egg salads are high in saturated fats. Instead, fill your plate with fresh greens and veggies. You can try the pasta or potato salad, but limit yourself to a small portion. 7. Be Aware of Food Safety Avoid food poisoning by thoroughly cooking meats and keeping raw and cooked meats separate. Keep cold foods stored in coolers with lots of ice until you serve them. If it's above 90 degrees outside, don't keep food out for more than an hour. 8. Play Games, Burn Calories Barbeques don’t have to revolve around food, and we think it’s more fun when eating’s not the only activity for the day. Work up an appetite with a group bike ride, swim or games. Check out this playground workout for ideas.

About Tofu

Are you a vegetarian or vegan — or simply looking to experiment with a new food? If so, it’s time to get cooking with tofu! An excellent source of protein, tofu is a versatile ingredient that can be used to create a variety of delicious, healthy dishes. Made from soy-milk curd, tofu is rich in iron and protein. Silken tofu (or Japanese-style tofu) is softer, smoother, and generally better for creamier dishes, while regular tofu (or Chinese-style tofu) is firmer and more granular in texture and works well in stir-fries, stews, soups, salads, and more. You can enjoy a 1/2 cup serving of all varieties of tofu. Buying and Storing Tofu Both silken and regular tofu can be purchased at the grocery store or at an Asian market or health food store. Each type comes in varying degrees of firmness: soft, firm, and extra-firm. Light silken tofu is also available. There are also ready-to-eat baked and marinated versions of regular tofu available in a variety of flavors, from Italian to Asian. Regular tofu is always packed in water and sold refrigerated. Once opened, it should be kept refrigerated in a tightly sealed plastic or glass container with water to cover. Changing the water daily should keep the tofu fresh for up to a week (it should smell beany not sour). Avoid purchasing the loose water-packed tofu found in large crocks or open buckets; these are subject to contamination. Regular tofu can be frozen for up to three months. Once defrosted, tofu has a nice caramel color and a chewier, more absorbent texture. To freeze tofu, simply drain it, then wrap tightly. Once thawed, squeeze out any water and break it into small pieces. Silken tofu is usually sold in vacuumed-packed containers that do not need to be refrigerated and can last for years on the shelf unopened. This type of tofu can usually be found in the Asian-food section or international-foods aisle. Be sure to refrigerate it after opening, however, and use as soon as possible. Unlike regular tofu, silken tofu does not respond well to freezing. Cooking With Tofu The kind of tofu you use depends on what you plan to cook. Silken tofu is ideal for puddings, smoothies, dips, soups, salad dressings, sauces, pie fillings, and other creamy desserts (even cheesecake!). Regular tofu is an excellent meat replacement and delicious marinated for stir-frying, sautéing, or grilling. It’s also great in baked tofu dishes or in any dish in which you want the tofu to retain its shape. Try it crumbled and scrambled as well. It’s best to squeeze as much water as possible out of regular tofu before cooking with it. To press tofu, place the block between the folds of a clean kitchen towel or several layers of paper towels and weigh it down with a plate topped with a one-pound can for about 30 minutes. Then cut it into the desired shape you need for your recipe. Silken tofu should not be pressed, since it’s the water content that gives it a creamy texture. Whatever way you choose to prepare tofu, don’t be afraid to experiment.

Couscous and Fruit Salad

Ingredients 2 tablespoon oil, olive, extra virgin 2 tablespoon orange juice 1 tablespoon vinegar, cider 2 teaspoon shallot(s), finely chopped 1/4 teaspoon salt 1/4 teaspoon pepper, black ground 2 cup(s) couscous, whole-wheat, cooked 1 cup(s) nectarine, chopped 1 cup(s) berries, fresh, mixed, such as blueberries and raspberries 2 tablespoon nuts, almonds, sliced, toasted Preparation 1. Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. 2. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.

Here are some simple ways to cut calories and eat fruits and vegetables throughout your day:

Breakfast: Start the Day Right

• Substitute some spinach, onions, or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
• Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.

Lighten Up Your Lunch

• Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
• Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.

Dinner

• Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
• Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.

Smart Snacks

• Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.

About 100 Calories or Less

• a medium-size apple (72 calories)
• a medium-size banana (105 calories)
• 1 cup steamed green beans (44 calories)
• 1 cup blueberries (83 calories)
• 1 cup grapes (100 calories)
• 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)

Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.

Remember: Substitution is the key. It's true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.

Easy Anytime Snacks

Non Starch Snack: 1.Raw veggies, such as celery, green or red bell pepper strips, cauliflower, and broccoli florets. Use hummus or two tablespoons of natural peanut butter for dipping. 2.Cold cuts (turkey, chicken, lean roast beef, boiled ham) Part-skim mozzarella cheese sticks 3.Nuts (15 almonds, 20 peanuts, or 30 pistachios), but be sure to stick to one serving 4.Cottage cheese (reduced fat or fat-free) with salsa or chopped cucumber 5.Dry-roasted or boiled, ready-to-eat edamame (green soybeans) 6.Sunflower seeds (count these toward your daily nut/seed allowance) 7.Greek yogurt (plain, fat-free) 8.Tomato juice or vegetable-juice cocktail, single-serving cans 9.Water-packed tuna and salmon (individual cans or pouches)

Or if you prefere Starches with you snack try these: 1.Carrot sticks with hummus 2.Whole-grain crackers and reduced-fat cheese 3.A serving of high-fiber whole-grain cereal (a great snack without milk) 4.Dried apricot halves with almonds (seven apricot halves and seven almonds) 5.Microwavable popcorn, individual pack (check the label to make sure it does not contain trans fats)

Sesame Noodles

Ingredients 1 pounds pasta, spaghetti, whole wheat 1/2 cup(s) soy sauce, reduced-sodium 2 tablespoon oil, sesame 2 tablespoon oil, canola 2 tablespoon vinegar, rice wine, or lime juice 1 1/2 teaspoon pepper, red, crushed 1 bunch(es) scallion(s) (green onions), sliced and divided, (optional) 1/4 cup(s) cilantro, fresh, chopped, divided, (optional) 4 cup(s) snow pea pods, trimmed and sliced on the bias 1 medium pepper(s), red, bell, thinly sliced 1/2 cup(s) sesame seeds, toasted Preparation 1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water. 2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 cup scallions and 2 tablespoons cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat. 3. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Start Drinking Water

When you think about nutrition, do you think about water? Water is actually the most vital nutrient in our diets — being even just a little dehydrated can cause you to feel tired, weak, dizzy, and headachy, whereas getting enough water can help prevent serious conditions like kidney stones and certain cancers. That's why getting enough fluid in your body is a cornerstone of the Healthy Living. Today's small change is to make sure that you're getting enough water — at least five glasses a day. You've probably heard the traditional nutrition advice that you should drink eight 8-ounce glasses of water a day. However, this is not completely accurate — fluid needs are very individual. According to the National Academy of Sciences Food and Nutrition Board, most men need to drink about 13 cups of fluid a day, and most women should aim to drink about nine cups a day. Plenty of liquids can count toward that grand total: Juices, milk, smoothies, sports drinks, soft drinks, and even caffeinated and alcoholic beverages contain water and count toward your total water intake but it is not the best option, a better choice is to aim for foods high in water density like watermelon, pineapple, melon. At least there is a nutrition component to them. But water itself is the best beverage. It's absorbed quickly, it's calorie-free, and many studies have shown that it has an edge over other drinks when it comes to disease prevention. That's why it's a good idea to get at least half your daily fluid needs in the form of water itself. For women, that rounds off to about five cups a day, and for men, seven cups a day. One easy way to make sure you drink enough water is to carry a reusable water bottle with you. That way, you'll always have water on hand when you're thirsty, and you can keep tabs on your water intake by noting how many times you refill the bottle in a day.

Healthy Mac and Cheese

45 minutes Serves: 6 Ingredients • 12 ounces pasta shells* • 1 (15-ounce) can of butternut squash puree • 1 teaspoon olive oil • 1 cup of 1% lowfat milk • 3 ounces of cheddar cheese, grated • ½ cup grated part skim mozzarella cheese • ¼ cup grated Parmesan cheese • 1 large red bell pepper, chopped • 1 medium onion, chopped • 1 teaspoon crushed red pepper • 1 teaspoon cumin • 1 teaspoon ground mustard • 2 cups cooked broccoli (fresh or frozen) *for more fiber and protein substitute regular pasta for whole wheat* Directions 1. Cook pasta according to directions on box. Set aside. 2. In a medium sauce pan, heat the olive oil and add the squash and milk over medium heat. Add chopped bell pepper and onion. Stir often and cook the mixture until simmering. 3. Reduce the heat to low and add the cheddar, mozzarella, and parmesan cheeses as well as the crushed red pepper, cumin, and mustard. Once cheese has melted, remove pan from heat. 4. Add the pasta to the cheese sauce and toss well. Mix in the broccoli at the end. Nutrition Content: Per serving (about 1½ cups): 380 calories, 10 g fat, 4.5 g saturated fat, 57 g carbohydrate, 5 g fiber, 18 g protein, 240 mg sodium, 310 mg calcium (31 % daily need)*For an extra fiber boost, use whole wheat pasta.

Dairy Free Banana Rice Pudding

Ingredients 1 cup(s) rice, basmati, brown 2 cup(s) water 1/2 teaspoon salt 3 cup(s) rice milk, gluten-free vanilla 1 teaspoon rice milk, gluten-free vanilla 1/3 cup(s) sugar, brown, light 1/2 teaspoon cinnamon, ground, plus more for garnish 1 tablespoon cornstarch 4 medium banana(s), ripe, divided 1 teaspoon vanilla extract Preparation 1. Combine rice, water and salt in a medium saucepan and bring to a boil. Reduce heat to low, cover and cook until the liquid is fully absorbed, 45 to 50 minutes. 2. Stir in 3 cups rice milk, brown sugar and 1/2 teaspoon cinnamon and bring to a lively simmer. Cook, stirring occasionally, for 10 minutes. 3. Stir cornstarch and the remaining 1 tablespoon rice milk in a small bowl until smooth; add to the pudding. Continue cooking, stirring often, until the mixture is the consistency of porridge, about 10 minutes. Remove from the heat. 4. Mash 2 bananas in a small bowl. Stir the mashed bananas and vanilla into the pudding. 5. Transfer to a large bowl, cover and refrigerate until cold, at least 2 hours. 6. Just before serving, slice the remaining 2 bananas. Top each serving with a few slices of banana and sprinkle with cinnamon, if desired

Avocado and Grapefruit Salad

Ingredients 8 cup(s) lettuce, mixed greens, torn 2 grapefruit, peeled and sectioned 1 avocado, pitted, peeled, and sliced 2 tablespoon vinegar, raspberry 2 tablespoon avocado oil, or olive oil 1 tablespoon water 1 teaspoon sugar 1/8 teaspoon salt Preparation 1. On a large serving platter or 6 individual salad plates, arrange the mixed salad greens and/or spinach, grapefruit sections, and avocado slices.2. For dressing, in a small bowl, whisk together raspberry vinegar, avocado or olive oil, the water, sugar, and salt. Drizzle over the salad mixture.

The Banana

I recently have been reading more and more about the importance of eating bananas: thought I would share some interesting information on how good bananas can really be: ENJOY! I love bananas. As a child, ate a lot of them; my favorite type of pie is a good banana cream pie; and my meal of choice before running the Miami marathon was a peanut butter, oatmeal and banana, sounds weird but helped me qualify for the Boston Marathon. It truly is an amazing fruit chock-full of the kind of nutrition that’s bursting with energy, but no one benefits from nutrition exaggeration! So here’s what I found about one of my favorite fruits — with credible info you can use. The top five reasons you should start eating bananas: 1. They lift your spirits. Since bananas contain tryptophan, which is a precursor for serotonin (the happy brain chemical), they can have a calming effect on our minds and bodies. 2. They can help reduce blood pressure. Bananas are an excellent source of potassium, which is an electrolyte involved in muscle control, nerve function, and blood pressure. Therefore, it has the ability to restore potassium lost through sweat in athletes and prevent muscle cramping. Increased potassium intake may also help excrete sodium from our bodies, which can help reduce blood pressure. One banana contains about 440 mg of potassium — more than 20% of our daily need. 3. They help you… er… go. Bananas contain pectin, a source of soluble fiber, which can help our digestive systems and maintain normal bowel function. A medium banana contains about 27 grams of carbohydrate and 3 grams of dietary fiber. 4. They give you energy. Bananas are an excellent source of vitamin B6, which helps make iron more available to the body and therefore can help reduce risk of anemia. In addition, B6 is a vital component of the pathway that converts carbohydrates and fat into energy. And more energy = better mood! 5. They’re perfectly packaged. Bananas are packaged naturally by Mother Earth which makes them a convenient snack that won’t get destroyed or melt in your handbag as the warm weather arrives. How to select bananas: Choose plump, even-colored bananas without a green tip. You can ripen bananas at home by placing them in a brown paper bag on your kitchen counter. If they become full of brown speckles, just use them to make banana bread. My favorite ways to eat ‘em: Besides bread, pies, oatmeal and sandwiches, bananas are great in smoothies, yogurt, or ice cream. You can even freeze a banana with nuts or dark melted chocolate,and eat it as a popsicle for longer-lasting goodness.

Cute Inspirational Clothes

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I want to lose weight? Cut calories or add exercise?

BOTH! Consuming fewer calories through dietary changes seems to promote weight loss more effectively than does exercise and physical activity. But physical activity is also important in weight control. The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week. Exercise plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone. Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity. In contrast, people who lose weight by crash dieting or by drastically reducing their calories to 400 to 800 a day are likely to regain weight quickly, often within six months after they stop dieting. So do yourself a favor and if you are looking to lose weight do so the healthy way, start by making small changes in your eating plan (fruits and vegetables; whole grains), and make sure you are getting at least 30 minutes of aerobic work into your routine and some strength as well. There is no quick fix for weight lose if you want it you need to work so get to it!

Grilled Chicken Salad with Raspberries

Ingredients: -1/2 cup organic raspberry fruit spread -2tablespoons red wine vinegar -1tablespoon olive oil -4 boneless skinless chicken breasts (about 1 lb) -8cups torn fresh spinach -1bag (10 oz) frozen organic red raspberries, thawed, drained -1/2cup thinly sliced red onion -1/4cup toasted sliced almonds, if desired 1.Heat gas or charcoal grill. Stir together fruit spread, vinegar and oil; reserve 1/4 cup for glaze. Set remaining mixture aside. 2.When ready to grill, oil grill rack. Place chicken on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Brush chicken with reserved glaze; cook 5 minutes. Turn chicken over; brush with glaze. Cook 3 to 7 minutes longer or until juice of chicken is clear when center of thickest part is cut, brushing occasionally with glaze. 3.Meanwhile, arrange spinach, raspberries, onion and almonds on 4 individual dinner plates. Slice each grilled chicken breast; place on top of salads. Drizzle with remaining fruit spread mixture. To Toast Almonds: In ungreased heavy skillet, cook almonds over medium-low heat 5 to 7 minutes, stirring frequently until browning begins, then stirring constantly until golden brown. In step 2, cook chicken 5 min without the glaze. Brush with glaze, turn chicken, brush with glaze and continue as directed. A delicious way to enjoy the warm months ahead

Step One to a Healthier Life!

Breakfast really is the most important meal of the day. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition. The trick, however, is making smart choices. A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit, all these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day. Here are some ideas to get your day started right: 1.Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium. 2. Start With Berries. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer. 3.Take your nutrition to go. Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry. 4.Get a good “warm-up.” Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume. Or have 1/2 cup instant oats with berries and cinnamon. 5.Don’t skip the eggs. Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination. 6.Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese. 7.Call on cottage cheese. Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber. 8.Ham it up. Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C. 9.Don’t rule out a.m. vegetables. You can enjoy veggies with breakfast if you add them to some eggs. Cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired. Think whole grain. Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.

Chicken,Tomato, and Broccoli Salad

Ingredients: 1 1/2 pounds chicken, breast, boneless, skinless, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1 if using prepared chicken) 4 cups broccoli florets 1 1/2 pounds tomato(es), medium 3 2/3 tablespoon oil, olive, extra virgin, divided 1 teaspoon salt 1 teaspoon pepper, black ground, freshly ground 1/2 teaspoon chili powder 1/4 cups lemon juice Preparation 1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces. 2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool. 3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes. 4. Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan. 5. Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits. 6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.

Spring Cleaning for Your Diet

Spring is a great time to clean up your closets — and your diet. As the weather warms and heavy soups, stews, and casseroles lose their appeal, start taking advantage of seasonal spring food, especially the fruits and vegetables that are so tasty in the earlier part of the year. It’s easy to follow a healthy diet when you incorporate spring food. Seasonal food is a great food choice for several reasons. First, seasonal fruits and vegetables are at optimal flavor and quality. Second, they’re in abundance, so they cost less at the grocery store or farmer’s market. And third, they are more nutritious because they don’t sit around. Seasonal foods don’t have to travel as far or as long to our table as those grown in faraway locations. Seasonal Food: What’s in for Spring Which fruits and vegetables are seasonal? It can vary somewhat from region to region,but among my favorites are: 1.Apricots. Although many people enjoy dried apricots, they are also delicious served fresh, especially when chopped in a salad. 2.Asparagus. When visiting a grocery store in the spring, you’ll likely see displays of asparagus. For a delicious treat, fire up your grill: Spray asparagus spears with a little oil and sprinkle with salt, then grill them over a hot fire for about 5 minutes. Grilled asparagus should be brown in spots, but not charred. 3.Artichokes. They are one of the highest antioxidant vegetables around. Some people are intimidated by them, but they have no reason to be. To prepare an artichoke, tear off the outside leaves. Cut off the stems tips of the leaves and steam them in the microwave; serve drizzled with low-fat Italian dressing. Microwaving time depends on the amount. A large artichoke can take about 7 minutes, a small one only about 2 to 3 minutes. 4.Broccoli. Broccoli is always a good choice because it’s loaded with antioxidants and is high in fiber. You can serve broccoli steamed or sautéed, or try it raw in salads or for a crunchy snack. 5.Chives. Chives are one of the many seasonal herbs that are especially good in the spring. 6.Fennel. Fennel is available in early spring and also in summer and fall. It has a slight licorice flavor and adds a unique taste and crunch to salads. It is great grilled as well. 7.Greens. Spring greens include Swiss chard, mustard greens, and collard greens. Toss them in a salad for a wonderful springtime treat. Don’t hide their natural flavors under a heavy dressing. Instead, mix a splash of lemon juice with a high-quality olive oil. 8.Mango. One of my favorite spring desserts. Great source of vitamins. 9.Oranges. Oranges are a winter fruit, but they carry over into spring. 10.Spinach. Try spinach in place of lettuce in sandwiches, on burgers or in salads, or sauté spinach to serve as a side dish or in pasta. 11.Strawberries. Strawberries are available through early summer, but may be sweetest in spring. Add to spinich salad or top yougurt with it. Seasonal Food: Get as Much as You Can Spring weather can make it pleasant to grill outdoors, one of the healthiest ways to prepare food. Grill leaner cuts of chicken with asparagus for a tasty springtime dinner. For a springtime breakfast idea, skip the heavy oatmeal and opt for a bowl of muesli soaked in low-fat milk and topped with fresh fruit. This will be more filling than a cold cereal because foods with high water content fill you up more. No matter what time of year, you can incorporate lots of healthy fresh fruits and vegetables into your diet. Nutritionists recommend at least five servings each day, and spring’s bounty makes reaching this goal a snap. Fruits and vegetables that are nutritious and available year-round include potatoes, carrots, celery, bananas, and peppers, but you may want to shift your focus to seasonal foods when possible for the freshest taste.