The New Fruit and Veggie Swap..

The five best fruits and vegetables to eat: 1. Sweet potatoes instead of carrots 2. Papaya instead of oranges 3. Raspberries instead of strawberries 4. Watercress instead of mustard 5. Kale instead of spinach Why switch? • Sweet potatoes have nearly twice as much beta-carotene as carrots. • Papaya has 15 times more beta-cryptoxanthin than oranges. • Raspberries have three times more ellagic acid than strawberries. • One cup of watercress contains as much isothiocyanate as four teaspoonfuls of mustard. • Kale has three times more lutein/zeaxanthin than spinach. The findings were presented at the Experimental Biology conference in Anaheim, California.

Layered Fruit Salad

Ingredients 1/2 to 3/4 cup each of strawberries, sliced bananas, blackberries and blueberries 1/2 cup fat free or low fat Greek yogurt 1 TBSP cinnamon 1TBSP Honey 1/2 cup of high fiber low sugar cereal 1/4 cup unsweetened shredded coconut 1/4 cup chopped walnuts or sliced almonds Mix fruit together and put half of the mixture into a large bowl. Blend yogurt with cinnamon and honey. Spoon half of the yogurt mixture on top of the fruit. Then top with half the cereal, coconut and walnuts. Repeat the layers with the remaining fruit, yogurt, cereal, coconut and nuts. Makes 2-4 servings Great for breakfast or Lunch

Colorful 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 latter, it's probably time to add more color by eating fruits and vegetables of many hues. When you do so every day, you ensure that you're getting a full spectrum of protective nutrients. For example, 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!

Mustard Crusted Salmon

Ingredients 1 1/4 pounds center-cut salmon fillets, cut into 4 portions 1/4 teaspoon salt, or to taste Freshly ground pepper, to taste 1/4 cup reduced-fat sour cream (optional) 2 tablespoons stone-ground mustard 2 teaspoons lemon juice Lemon wedges Preparation Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

Why Carbohydrates Are Important for Your Diet

Carbohydrates are all about energy and are found in foods like fruits, vegetables, breads, pasta, and dairy products. Your body uses these foods to make glucose, which is your body's main energy source. Glucose is a type of sugar that can be used right away for energy or stored away to be used later. "Carbohydrates provide the body with the energy it needs and are a good source of many vitamins and minerals. However, not all carbohydrates are created equal," says Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. According to the U. S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2005, the best carbohydrates are those that contain a lot of fiber, like vegetables, fruits, and whole grains. These types of carbohydrates take longer to break down into glucose and give you the most nutrients along with your calories. Refined carbohydrates are sometimes referred to as "bad” carbohydrates. These are carbohydrates that have been processed to remove parts of the grain and have had sugar added. Common examples of refined or processed carbohydrates are white bread, cakes, and cookies. Low-Carb Diets and Weight Loss "One of the best weight-loss guidelines is to eliminate sources of simple sugars such as soda, sweets, candies, cakes, cookies, and similar snack foods," says Logan. "Choose foods with few or no grams of sugar. Foods high in fiber are best because they provide optimal nutrition while giving a sense of fullness.” If you choose a low-carbohydrate diet for weight loss and take in fewer calories, you will lose weight. Generally these diets involve eating less bread and pasta and more vegetables, fruits, and meat. Although low-carbohydrate diets work well early on, after six months they do not work any better than any other diets for weight loss. “If you stop eating carbohydrates, you rapidly lose water weight as your body breaks down the stored carbohydrates," explains Darwin Deen, MD, senior attending physician at Montefiore Medical Center's Department of Family and Social Medicine in the Bronx, New York. "The problem is that a low-carbohydrate diet is not a normal balance of physiologic nutrition. As soon as you start eating carbohydrates again, your body replenishes your carbohydrate stores and your weight comes back," says Dr. Deen. Eat the Right Carbohydrates for Weight Loss "Eat plenty of fresh fruits and vegetables, which can add variety, color, and flavor to meals. Whole grains such as whole wheat, corn tortillas, and brown rice are great sources of healthy carbohydrates. Check the nutritional label for carbohydrate information, including total carbohydrates, dietary fiber, and sugars,” says Logan. Here are ideas for getting the right carbs in your diet: Start your day with a breakfast of whole-grain cereal and fruit. Add an extra serving of vegetables to lunch and dinner. For easy between-meal snacks right at your fingertips, keep raw, cut-up vegetables in the refrigerator. Substitute beans as a main course in place of meat once every week. Eat a whole fruit as your dessert.

Dip Makeovers

1)Spinach Artichoke Dip: Simply put -- NO, NO, NO! Sure spinach and artichokes are high in fiber and nutrients but even those great qualities get drowned out when mixed with Parmesan cheese, cream cheese, eggs and mozzarella cheese. One tablespoon: 100 calories and 8 grams of unhealthy fat Dip re-do: If creamy dips are really your thing, all hope is not lost. Simply replace full fat cream cheese with fat- free or low-fat cream cheese and 0% fat Greek yogurt for sour cream in your dip recipes to lower the fat content without sacrificing the taste! 2)Guacamole: This is one of my favorite dips for so many reasons. First, all of the ingredients are vegetables, which means it’s packed with vitamins, minerals and fiber. Second, avocados are the only vegetable (well actually fruit because it contains a seed) that is a natural source of monounsaturated fat -- the heart healthy kind. And finally, with the healthy mix of fat and fiber a little bit will go along way. One tablespoon: 25 calories and 2.5 grams of good-for-you fat Dip downfall: Guacamole can become a diet no-no quickly if you’re scooping it up with fried tortilla chips. Replace with baked tortillas or veggies like carrots and celery to keep it healthy. 3)French Onion Dip: Dips made with pre-packaged flavorings are usually mixed with pure sour cream which is laden with saturated fat and calories. One tablespoon: 40 calories, and 4 grams of fat Dip re-do: To make this dip more healthy use non-fat sour cream or non-fat Greek yogurt. Save about 30 calories and 4 grams of fat per 1 tablespoons. Also, skip the potato chips which are usually paired with this dip and use crudite or sea salt flavored soy crisps instead. 4)Hummus: A big party favorite and one of mine too! I love dips with a simple ingredient list and most hummus contain only chickpeas, olive oil, tahini (sesame seed paste), lemon and salt. High in macro and micro-nutrients including fiber, protein, amino acids, vitamins E, B, C & K as well as folate, calcium, sodium, zinc and magnesium, what’s not to like! One tablespoon: 25 calories and 1 gram of fat Dip downfall: Eating hummus with pita chips which will cost about 130 calories and 5 grams of fat in just 14 chips. Instead pair that with a few veggies or some whole wheat crackers and you’ve got a satisfying healthy nosh in no time

Cucumber Salad

Serves 2 Ingredients For the dressing 1 tablespoon finely chopped fresh rosemary 2 tablespoons balsamic vinegar 2 tablespoons olive oil 1 tablespoon Dijon mustard 1 English cucumber with peel, washed and thinly sliced Cracked black pepper, to taste Directions In a small saucepan, add the rosemary, vinegar and olive oil. Heat over very low heat to blend and intensify the flavors, about 5 minutes. Remove from heat and whisk in the mustard until well blended. In a serving bowl, add the cucumber slices. Pour the dressing over the cucumbers and toss to coat evenly. Add the black pepper to taste. Refrigerate until ready to serve.

Chicken and White Bean Salad

Ingredients Vinaigrette 1 medium clove garlic 1/4 teaspoon salt 5 tablespoons extra-virgin olive oil 6 tablespoons fresh orange juice, plus more to taste 1/4 cup white-wine vinegar or red-wine vinegar 1 tablespoon Dijon mustard Salad 1 15-ounce can cannellini or other white beans, rinsed and drained 2 1/2 cups diced cooked chicken breast 2 cups diced zucchini and/or summer squash (about 2 small) 1 1/2 cups diced celery 1/4 cup finely diced ricotta salata, halloumi or feta cheese 1/3 cup chopped, well-drained, oil-packed sun-dried tomatoes (optional) 1 cup coarsely chopped fresh basil, plus whole basil leaves for garnish Salt & freshly ground pepper to taste (optional) 2 cups torn escarole or romaine lettuce 2 cups torn radicchio leaves Preparation To prepare vinaigrette: Peel the garlic and smash with the side of a chef’s knife. Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and whisk in up to 4 tablespoons more juice to mellow the flavor; season with more salt, if desired. Set aside at room temperature. To prepare salad: Combine beans, chicken, zucchini (and/or summer squash), celery, cheese and sun-dried tomatoes (if using) in a large bowl until well blended. Add chopped basil and 3/4 cup vinaigrette; toss until combined. Taste and season with salt and/or pepper, if desired. Toss the remaining vinaigrette with escarole (or romaine) and radicchio in a medium bowl. Serve the salad on the greens, garnished with fresh basil leaves.

Conquer Cravings With Yogurt

Three Recipes to Conquer Cravings: The Chocolate Craving 4 oz non-fat plain yogurt Stir in 1 tbsp melted chocolate chips Stir in 1 tbsp chopped almonds The Salty Craving 4 oz non-fat plain yogurt 2 oz salsa Cilantro to taste Serve with veggies or multigrain chips The Comfort Food Craving Baked potato 4 oz non-fat plain yogurt Top with chopped turkey bacon

Mixed Greens with Grapefruit and Cranberries

Ingredients 2 red grapefruit 1/4 cup extra-virgin olive oil 2 tablespoons minced scallions 1 tablespoon white-wine vinegar 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 8 cups torn butter lettuce 6 cups baby spinach 1 14-ounce can hearts of palm (see Shopping Tip), drained and cut into bite-size pieces 1/3 cup dried cranberries 1/3 cup toasted pine nuts Preparation Remove the skin and white pith from grapefruit with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Cut the segments in half on a cutting board and transfer to a large salad bowl. Squeeze the grapefruit peel and membranes over the original bowl to extract 1/4 cup grapefruit juice. Whisk oil, scallions, vinegar, salt and pepper into the bowl with the grapefruit juice. Add lettuce, spinach and hearts of palm to the salad bowl with the grapefruit segments. Just before serving, toss the salad with the dressing until well coated. Sprinkle cranberries and pine nuts on top. Tips: For extra protein add grilled shrimp, chicken or salmon

Single Portion Sizes for Snack Foods

-1/2 banana -1 small apple -1 cup berries -8 almonds -1 tablespoon peanut butter -5 whole grain baked crackers -1 Kashi bar Examples of Healthy Snacks that are balanced and well portioned: -1 small apple with 1 tablespoon of natural peanut butter -1/2 banana and 8 Almonds -5 whole grain baked crackers and 1 low-fat string cheese -1 cup of raspberries and 1 low-fat string cheese -1 small orange and 2 hard-boiled eggs -1 cup of low-fat yogurt -10 baby carrots, 10 sugar snap peas, and 2 tablespoons of hummus -1 slice of whole grain bread (3 grams or more of fiber) and 1 tablespoon of natural peanut butter -Lara Bar

Single Portion Sizes for Breakfast Foods

-2 eggs or 4 egg whites -3 ounces turkey sausage -1 slice whole grain bread -1/2 English muffin -1/2 cup All Bran Cereal -1/2 cup Kashi GO LEAN cereal -3/4 cup Cheerios -1/2 cup oatmeal -1 cup yogurt -1/4 cup low-fat granola Examples of healthy breakfast ideas that are balanced and well portioned: -2 slices of toast with 2 eggs -Small apple and 2 turkey sausage patties -1 cup of yogurt with 1/4 cup of low-fat granola -1/2 cup of cereal with 8 ounces of milk and 1/2 a banana

Portion Size Estimates

Here's a fast and simple way to know if you're really eating a single portion. Carbohydrates What it is: As the body's main fuel source, carbohydrates help build energy for the brain and muscles. Carbohydrates include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes. Portion Size: A fistful is equal to one serving of carbs (this will increase if you’re training intensely). Protein What it is: Protein helps build muscle and maintain the immune system. Protein sources include fish, chicken, turkey and beef. Portion Size: A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 - 1 gram per pound of body weight per day) Fat What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar. Healthy fats include olive oil, avocado and nuts. Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving)

Pesto-Topped Grilled Squash

Ingredients 1/2 cup chopped fresh basil 1/4 cup toasted pine nuts 1 tablespoon extra-virgin olive oil 1 tablespoon grated Parmesan cheese 1 clove garlic, minced 2 teaspoons lemon juice 1/4 teaspoon salt 2 medium summer squash, (about 1 pound), sliced diagonally 1/4 inch thick Canola or olive oil cooking spray Preparation Preheat grill to medium-high. Combine basil, pine nuts, oil, Parmesan, garlic, lemon juice and salt in a small bowl. Coat both sides of squash slices with cooking spray. Grill the squash until browned and tender, 2 to 3 minutes per side. Serve topped with the pesto.

Snack bar show down shocking find.

Just read this article and was surprised. My husband is a big fan of Cliff so to see the comparison was an eye opener for me...so much so that I went out and bought 2 boxes to eat for a snack or meal replacement...read below and go out and find a flavor you like (of the good bar that is). I just picked up Apple Pie and Peanut Butter (YUM!)

Yesterday we compared Kellogg’s Fiber Pus to Larabar. Despite the high amount of fiber in Kellogg’s bars, the clear nutrition winner was Larabar, with a short, understandable ingredient list and no added sugar.

Many readers asked about Clif bars, so here today is a comparison between Clif Banana Nut Breadand Lara Banana Bread, two very similar flavors.

What you need to know:

To start off – Clif is made with many organic ingredients, whereas Lara is not.

Nutritionally, the bars are quite similar – Clif weighs in at 69 grams and 240 calories, and Lara at 51 grams with 230 calories. Definitely not a 100 calorie snack. Clif sports 4 grams of fiber to Lara’s 5 grams. Sugarwise – 22 grams to Clif vs 20 to Lara (that’s about 5 teaspoons each!). We shall check the sugars’ source in a bit.

Clif does have 50% more protein than Lara – 9 grams vs 6 grams, but remember that most people do not suffer from lack of protein.

Here is Clif bar’s ingredient list:

Organic Brown Rice Syrup, ClifPro® (Soy Rice Crisps [Soy Protein Isolate, Rice Flour, Barley Malt Extract], Organic Roasted Soybeans, Organic Soy Flour), Walnuts, Organic Rolled Oats, Organic Toasted Oats (Organic Oats, Organic Evaporated Cane Juice), Organic Diced Bananas (Organic Bananas, Organic Rice Flour), Organic Evaporated Cane Juice, Chocolate Chips (Evaporated Cane Juice, Unsweetened Chocolate, Cocoa Butter, Soy Lecithin, Natural Flavors), ClifCrunch® (Organic Oat Fiber, Inulin [Chicory Extract], Organic Milled Flaxseed, Organic Oat Bran, Psyllium), Organic Banana Powder, Organic Soy Butter, Organic Date Paste, Natural Flavors, Sea Salt, Cinnamon.

And LaraBar:

Almonds, Dates, Unsweetened Bananas.

Clif has 29 (!) ingredients vs Lara’s 3. And the first one is sugar (Organic Brown Rice Syrup is just a fancy word for sugar, don’t be fooled). There are 3 more added sugars mentioned in Clif’s list (underlined), so you can be sure that most of the sweetness is not from the 26th ingredient, organic date paste. Lara goes to the other extreme – sourcing all its sweetness from dates and the bananas. Funny they write unsweetened bananas, we’ve not see sweetened bananas as an ingredient in other products. Bananas are simply very sweet, especially when a bit overripe.

Clif’s high protein count is again, not from a direct food, but rather soy protein isolate, a derivative of soybeans (note that here Clif is not using organic, so for organic fanatics – you’re probably getting GMO here).

Another irritating fact about the Clif bar is the addition of “Natural Flavors”. When the Clif founder Gary Erickson was mixing the first bars in his mom’s kitchen, there were no such additions, be assured. So what happened to the wholesome natural ingredients that they need to be fortified with a “natural flavor”?

In summary – looks like Larabar is the winner again.

We do have a lot of respect for Clif though. It is a small company run by a passionate founder and his wife, with a focus on organic and sustainable raw materials (recyclable packaging), exceptional employee benefits, etc… Now if they could just put together a simple bar…

The Claim: Lack of Sleep Increases Weight

NY Times article by Anahad O'Connor

What do you think?

Looking to lose a little weight? Portion size and exercise are crucial. But don’t forget about a good night’s rest.

Scientists have known for years that skimping on sleep is associated with weight gain. A good example was a study published in 2005, which looked at 8,000 adults over several years as part of the National Health and Nutrition Examination Survey. Sleeping fewer than seven hours a night corresponded with a greater risk of weight gain and obesity, and the risk increased for every hour of lost sleep.

More recent studies have taken a much closer look.

One published this year in The American Journal of Clinical Nutrition took a small group of men and measured their food intake across two 48-hour periods, one in which they slept eight hours and another in which they slept only four. After the night of abbreviated sleep, the men consumed more than 500 extra calories(roughly 22 percent more) than they did after eight hours of sleep. A University of Chicagostudy last year had similar findings in both men and women: subjects took in significantly more calories from snacks and carbohydrates after five and a half hours of sleep than after eight and a half hours.

Some studies pin the blame on hormones, arguing that decreased sleep creates a spike in ghrelin, a hormone that stimulates appetite, and a reduction in leptin, which signals satiety. But more study is needed.

Chicken with Tomatoes, Basil and Feta

Ingredients:

1/2 tsp fresh ground black pepper

4 (6oz)skinless, boneless chicken breast halves

1 cup grape tomatoes sliced

16-20 pitted kalamata or black olives halved

3-4 Tbsp light balsamic vinaigrette

3 Tbsp crumbled feta or mozzarella

2 Tbsp fresh basil leaves

Preparation:

1.Sprinkle pepper over chicken.

2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes or so on each side until it is done. Transfer chicken to a platter and keep it warm.

3. Combine tomatoes, olives, and vinaigrette in a medium bowl.

4. Add tomato mixture to pan; cook 1 to 2 minutes or until tomatoes are soft. Spoon over chicken. Top evenly with cheese and basil.

Serves 4

Made this for friends the other night was so easy, healthy and good. I would serve with whole wheat orzo and pine nuts or a simple sweet potato and vegetables

How to Overcome or Get Past Weight-loss Plateau

You've diligently worked to improve your diet and exercise habits, and you've been rewarded by seeing the number on the scale continue to drop. But then for no reason you can see, the scale doesn't budge — even though you're still eating a healthy, low-calorie diet and exercising regularly. You've hit a weight-loss plateau.

Before you get too discouraged, you should know that it's normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your healthy-eating and exercise habits.

What is a weight-loss plateau?

A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight. At that point, losing additional weight becomes more difficult. Although hitting a plateau is common, most people are surprised when it happens to them, believing that if they just maintain a reduced-calorie diet, they should continue to lose weight. The frustrating reality is that even well-planned weight-loss efforts can become stalled.

What causes a weight-loss plateau?

The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop in pounds is normal. When calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds onto water, so when glycogen is burned for energy, it also releases the water — about 4 grams of water for every gram of glycogen — resulting in substantial weight loss that's mostly water.

A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose lean tissue (muscle). When you lose weight, you lose both fat and lean tissue. (The notion that overweight people have a slower metabolism is a myth. In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. This means that in order to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially will maintain your weight loss, but it won't lead to more weight loss.

How can you overcome a weight-loss plateau?

If you're at a plateau, you may have lost all of the weight you will given the number of calories you're eating each day and the time you spend exercising. At this point, you need to ask yourself if you're satisfied with your current weight or if you want to lose more, in which case you'll need to adjust your weight-loss program. If you're committed to losing more weight, try these tips for getting past the plateau:

• Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules, letting yourself get by with larger portions or less exercise.
• Cut more calories. Reduce your daily calorie intake by 200 calories — provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all of the time, which increases your risk of overeating.
• Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise, if you feel that's possible. Additional exercise will cause you to burn more calories.
• Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yardwork or vigorous spring cleaning.

Don't let a weight-loss plateau lead to an avalanche

If your efforts to get past a weight-loss plateau aren't working, talk with your doctor or a dietitian about other tactics you can try. You may also want to revisit your weight-loss goal. Maybe the weight you're striving for is unrealistic for you. If you've improved your diet and increased your exercise, you've already improved your health even without further weight loss. For those who are overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.

Whatever you do, don't revert back to your old eating and exercise habits. That may cause you to regain the weight that you've already lost.