Nutrition Frenzy

Thanksgiving marks the beginning of a season where eating is central to the festivities. While it’s also the season of indulgence, it’s easy to plan a holiday meal that’s delicious and healthful. Whether you’re serving two or 20, these guidelines will help make sure your big dinner is a success.

In the kitchen

Set a timetable. Create a game plan for the day, and know exactly how long it takes to prep and cook each item. Consider when the dishes will be in and out of the oven, and determine whether you have enough room for everything, Callahan says. If you’re cooking several items in one oven, keep pans spaced so that none touch. Doing so maintains the airflow inside the oven required to ensure thorough cooking, Bone says.

Assess your gear. Gather your china, silverware, glasses, and linens at least five days in advance. You want to be sure you have enough plates and glasses, the silver is polished, and you have time to launder linens if needed. Know what you’ll be using: the oven, the stove, the microwave? Will you need a roasting pan? Make sure ahead of time the one you get fits in your oven. What about a meat thermometer for testing doneness? It’s smart to keep a running list of equipment you need — that way, you can know just what to buy or borrow.

Know your serving sizes. “Keep track of how much food you’re making,” Bone says. “Usually a pie or cake serves 10 to 16 people. You may decide you only need to make one dessert.” If you’re hosting only a couple of guests, you can adjust the presentation. “For instance, if your cake makes two layers, frost only one, and then you can freeze the other for another occasion.”

Look for nutritional opportunities. Many foods we eat during the holidays are healthier than you think, containing nutrients that may help prevent disease. For example, one baked sweet potato contains nearly 500 percent of the recommended daily amount of vitamin A and almost 50 percent of your vitamin C. “There’s an added benefit to obtaining these vitamins, minerals, and phytochemicals from a variety of foods, since they work synergistically to create positive health effects,” says Melissa Ohlson, R.D., a spokesperson for the Cleveland Clinic Heart Center.

Mushrooms are one of my absolute favorite vegetables! Enjoy today’s post!

Some people think they’re nutritional nothings. But jazzing up pizza, soup, and sandwiches with mushrooms could mean a big something for your heart . . .

. . . and that “something” is clearer arteries. A potent antioxidant in mushrooms could help cut down on risky plaque buildup.

A Whole Lotta Ergo
Mushrooms may be the top source of ergothioneine. And in a lab study, the substance reigned supreme in inhibiting adhesion molecules — the ones responsible for helping plaque-forming cells latch onto blood vessel walls. Ergothioneine is found in other foods, too, like wheat germ and chicken liver. But the amount in white button mushrooms is 4 to 12 times higher, and meaty portobello mushrooms have even more.

Cancer Prevention, Too?
White button mushrooms may also have cancer-fighting powers. In animal studies, powdered white mushrooms ramped up production of natural killer cells that help protect against tumors.

Rustic Mushroom Tart

Don’t let phyllo dough’s fussy reputation put you off: our method of brushing olive oil and sprinkling breadcrumbs between the layers makes this tart actually quite simple to assemble, and helps keep it healthy. It can be served as a main course or cut into smaller pieces and enjoyed as an appetizer.

Makes 12 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Easy

3/4 cup part-skim ricotta cheese
1/2 cup soft goat cheese (2 ounces)
2 teaspoons chopped fresh rosemary
Freshly ground pepper to taste
1 tablespoon butter
4 cups mixed wild mushrooms, coarsely chopped
1 large leek, white part only, halved lengthwise, thinly sliced and thoroughly washed
1/2 teaspoon salt
1/4 cup white wine
10 sheets (14×18-inch) or 20 sheets (9×14-inch) thawed phyllo dough (see Timing Tip)
1/4 cup extra-virgin olive oil
1/4 cup plain dry breadcrumbs

1. Combine ricotta, goat cheese, rosemary and pepper in a medium bowl. Set aside.
2. Heat butter in a large skillet over medium-high heat. Add mushrooms, leek and salt and cook, stirring, until the leek starts to soften and the mushrooms release their juices, about 3 minutes. Pour in wine and simmer until the liquid has evaporated, about 2 minutes. Set aside.
3. Preheat oven to 400°F. Line a large baking sheet (approximately 12 by 17 inches) with parchment paper. Lay one large sheet of phyllo on the prepared pan. (If using the smaller
size, slightly overlap two sheets to form a rectangle.) Keep the remaining phyllo covered with plastic wrap or wax paper and a damp kitchen towel.
4. Lightly coat the phyllo with oil using a pastry brush. Sprinkle with 1 teaspoon breadcrumbs. Repeat this step, layering the remaining phyllo on top. Carefully roll about 3/4 inch of each side toward the center to form the outer rim of the tart.
5. Spread the reserved cheese mixture evenly over the phyllo. Top with the reserved mushroom mixture.
6. Bake the tart until the crust is brown and crispy, 25 to 30 minutes. Let cool in the pan on a wire rack for 5 minutes. To serve, lift the parchment paper and slide the tart onto a cutting board or large platter. Serve warm.

You may have tried several times before to lose weight, but without much long-term success. That’s no reason to feel bad about yourself — losing weight is not easy. No magic formula will trim away extra pounds and keep them off. Gimmicks and get-thin-quick schemes don’t work. That’s why, over the long haul, fad diets are not the answer.

There are the tools you need to personalize a weight-loss plan to fit your lifestyle most anywhere on the web, for example, the American Heart Association. You can design your own approach using three key concepts, or what we call the Circles of Success.

To lose weight effectively, you need to set realistic goals and create a personal action plan. Your planning should focus on you, your commitment to yourself, and the three essential circles — think smart, eat well and move more. These circles will overlap as you work toward your goals, and you will need to embrace all three to achieve successful weight control for life.
Because your choices are tailored to reflect your individual needs, the actions you take to follow through will be suited to become part of your new life. It won’t happen overnight, but if you persist, it will happen! Any step you take in the right direction — no matter how small — moves you closer to your weight-loss goals and a healthier life.

“Let this book be your guide and the American Heart Association be your partner on your journey to losing weight — and keeping if off — realistically, healthfully, and successfully for years to come. Do it for you, and encourage those you love to join you. Years of added life may well be the outcome!”

Sample Recipe from the book:

Quick Mexican-Style Soup

From American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss

Serves 4; 3/4 cup per serving

Ingredients
14-ounce can fat-free, low-sodium chicken broth
1 large tomato, seeded and diced
4-ounce can chopped mild green chiles
1/4 cup snipped fresh cilantro
1 to 2 tablespoons fresh lime juice
1/2 tablespoon olive oil (extra-virgin preferred)
3/4 teaspoon ground cumin

Directions
In a medium saucepan, bring the broth to a boil over high heat. Stir in the tomato and green chiles. Return to a boil. Remove from the heat.

Stir in the remaining ingredients. Let stand, covered, for 5 minutes to allow the flavors to blend.

Study compared low-carb diet, Mediterranean-style diet, and traditional low-fat diet

The Atkins diet may have proved itself after all.

A low-carb diet and a Mediterranean-style regimen helped people lose more weight than a traditional low-fat diet in one of the longest and largest studies to compare the dueling weight-loss techniques.

A bigger surprise: The low-carb diet improved cholesterol more than the other two. Some critics had predicted the opposite.

“It is a vindication,” said Abby Bloch of the Dr. Robert C. and Veronica Atkins Foundation, a philanthropy group that honors the Atkins’ diet’s creator and was the study’s main funder.

However, all three approaches — the low-carb diet, a low-fat diet and a Mediterranean diet — achieved weight loss and improved cholesterol.

The study is remarkable not only because it lasted two years, much longer than most, but because of the huge proportion of people who stuck with the diets: 85 percent.

Researchers approached the Atkins Foundation with the idea for the study. But the foundation played no role in the study’s design or reporting of the results, said the lead author, Iris Shai of Ben-Gurion University of the Negev.

Other experts said the study, being published Thursday in the New England Journal of Medicine, was highly credible.

“This is a very good group of researchers,” said Kelly Brownell, director of Yale University’s Rudd Center for Food Policy and Obesity.

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Lots of heart-conscious consumers and waist watchers have recently rehabbed their steak knives, having found that — hang onto your knife sharpener — eating a little red meat doesn’t necessarily put you on the fast track to Fat Central. It’s not the meat itself; it’s the aging, artery-clogging, cholesterol-soaring, saturated fat in meat that you want to minimize. Here’s how:

1. Select the best. When you’re shopping for meat, choose cuts labeled USDA Select grade; they have less fat than Choice and Prime.

2. Go lean. Choose packages labeled “lean” or “extra lean” whenever possible. Lean means the meat has fewer than 8.5 grams of fat per 3-ounce serving; extra lean has fewer than 4 grams.

3. Stay on the grass. Try to buy meat labeled “grass fed” or “pasture raised.” It may have 25% to 50% less fat, fewer calories, and more heart-healthy omega-3s than regular grain-fed meat. (It also suggests the animal was raised humanely.)

4. Slice away. Trim external fat before cooking, and use that well-sharpened knife to remove any fat that’s still there once it’s on your plate. Doing so can slash fat intake by as much as half.

5. Keep it separate. Broil, grill, or roast meat on grills or pans that drain away fat.

6. Towel off. To remove both grease and calories, blot meatballs and burgers with paper towels after cooking.

7. Know your limits. Minimize meat-centered meals. RealAge recommends no more than one serving of red meat a week. One serving, says the USDA, is the size of a deck of cards, or about 3 ounces.

Mmmm, Meat: The Slimmest, Trimmest Cuts to Satisfy Your Cravings

Lamb chops or pork chops, bison burgers or veal breast, round roast or porterhouse steak? Sure, you know meat’s high in cholesterol and saturated fat, and that it’s less healthful than fish and poultry, but what if you really, really need to tear into some red meat now and then? Use this guide to find the slimmest, trimmest cuts and kinds. Now enjoy not just the flavors but also the health benefits: Most meat is rich in top-quality protein, iron, zinc, vitamin B12, and other nutrients that aren’t easy to get elsewhere.

What’s the Leanest Meat of All?
We hope you’re ready to expand your dinner horizons, because bison (or buffalo) is the big winner. (Deer and elk are right on its hooves, er, heels.) Believe it or not, bison has slightly less fat and fewer calories (2 grams and 122 calories per 3-ounce serving) than skinless light-meat chicken (3 grams and 144 calories). Plus, it’s a terrific source of protein (24 grams) and iron. The taste? Similar to beef, though slightly sweeter and richer. Try it in your own burger recipe or this grilled buffalo steak dish. Bonus: With bison (wild game, too), you aren’t exposed to the cancer-linked growth hormones and antibiotics often administered to farm-raised cows.

Things That Go “Mooo!”
Beef and veal are skinniest when they’re loin or round cuts, such as beef bottom sirloin (6 grams fat, 150 calories) and top round veal (3 grams fat, 128 calories). Avoid veal cutlets and breast meat.

If You Prefer Pork . . .
Choose leg cuts, such as ham, or loin, as in boneless sirloin pork chops or top loin chops (both have about 7 grams of fat and 170 calories).

Lamb Lovers
Try cuts from the shank half of the leg (if labels aren’t clear, ask the butcher). Well-trimmed shank-half cuts have 5–6 grams of fat and about 155 calories per serving. So what’s the reward for becoming your butcher’s new best friend?

By now you should know the hidden dangers of ordering a smoothie at a fast food chain. (Some can contain more than 1100 calories and 150 grams of sugar. Talk about a liquid disaster!)

But the truth is these caloric abominations are giving the smoothie — originally a legit health food — a bad reputation. If you order wisely when eating out or collect a few of the right ingredients and then press the “on” button on your blender at home, you can make plenty of good — and good for you — concoctions, in 90 seconds or less!

And for those of you who aren’t exactly Top Chef candidates, they’re probably the easiest and fastest things you can whip up in the kitchen. They’re nutrient dense. And they’ll fill you up, energize you, and help you get (and stay) slim for good!

The great thing about smoothies is that they lend themselves to creative mixology. Want to cut a few more calories? Substitute skim milk for the recipe’s 1 percent milk. Want a dash more sweetness? Throw in more fruit. The smoothie is a forgiving and flexible recipe. When you know exactly what you’re putting into the blender, you don’t risk taking in 20 percent or more
of your calories from beverages, which can happen quickly if you suck down fast-food chain drinks.

So before you turn to Starbucks, Dunkin’ Donuts or the others for your next fruit-blended health horror, throw together one of these healthy and delicious smoothies to satisfy cravings without stretching your waistline.

THE INSTANT ENERGIZER
Turn on the juice!

(One serving)
1 cup skim milk
2 tablespoons frozen orange-juice concentrate
1 cup strawberries
1 kiwifruit
Calories per serving: 222; Protein: 11 g; Carbs: 44.5 g; Fat: 1.4 g; Fiber:
7 g

Caffeine-riddled coffee has become the standard elevator for dragging energy levels,
but it ultimately depletes the vitamin B stores that help keep your mind
sharp. This smoothie gets you going and boosts (or — if you’re a java junkie — replenishes) your vitamin B levels. On top of that, the protein helps trigger dopamine and norephinephrine, your brain’s wake-up chemicals.

MUSCLE MAXIMIZER
Pumpkin You Up!

(Serves one)
1 scoop low-fat butter pecan ice cream
1/2 cup canned pumpkin
1/2 cup low-fat milk
1 tablespoon vanilla whey protein powder
1 teaspoon ground flaxseed
3 ice cubes.
Calories per serving: 265; Protein: 17 g; Carbs: 41 g; Fat 5 g; Saturated
fat: 2 g; Sodium: 136 mg; Fiber: 7 g

This smoothie serves up plenty of protein, and adds flax seed’s mood-boosting
omega 3 fatty acids. Consider this smoothie your post-workout personal
trainer — encouraging your body to make the most of the routine you just finished.

Jump in the conversation over on Parenting our Children about ‘who is harder to raise? Boys or Girls?’

I am obsessed with breasts.

No, you dirty girl, not obsessed with looking at them (although I admit to checking out my own for updates on southward sliding).

No, I am obsessed with how nutrition can help keep our breasts HEALTHY.

Taking Boobs Personally

Several years ago my tough-as-nails mom had a bilateral mastectomy. Mom has always been a pretty health-conscious person. Maybe she did hit the brownies a little hard once in a while, but all in all she leads a healthful lifestyle - never smoked, doesn’t drink (one glass of chardonnay and she tips over), plenty of fruit, veggies and she plays tennis like a 65-year old Maria Sharapova.

Mom also takes pride in the fresh-squeezed glass of grapefruit juice she enjoys every morning.

Anyhow, ever since mom’s battle with breast cancer I’ve been vigilant about keeping up on the latest news on breast cancer prevention and treatment.

The Newest News

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Today I am going to share a little concoction I have been making for myself every single day for lunch. And I mean EVERY, SINGLE DAY.

Ever get on one of those jags? Well, luckily this culinary creation is a health-nut’s dream and a dieter’s best friend.

This recipe incorporates several Super-Food heavy hitters that will keep your body rockin’ and provides your taste buds with a break from your ordinary, American fare.

Why its so great for you:

WILD SALMON: One of the healthiest foods you can eat. Wild salmon is high in Omega 3 fats which promote normal cholesterol and triglycerides, improve blood flow, enhance immune function, reduce joint pain and are important for getting lustrous hair and glowing skin.

This is interesting (at least to me) – did you know that more than ½ your brain is composed of fat, the most abundant type of which is called DHA? Well, the reason salmon is considered “brain food” is that it also contains DHA, the same fat that is in your brain. That’s why eating wild salmon you can help you improve cognitive function. That is also why being called “Fathead” is actually a compliment.

SPINACH: Calorie for calorie spinach has more nutrients than any other food we eat. Chock full of antioxidants, spinach is a potent anti-cancer agent.

BROCCOLI AND CAULIFLOWER: Cruciferous vegetables are key to preventing cancer because they are powerful antioxidants and they clear toxins from the body. Added bonus- they are a great source of fiber!

GEEEN ONIONS: Onions are high in two antioxidants: quercetin and sulphur. These two help neutralize free radicals thereby reducing the risk of certain types of cancers .Onions reduce total cholesterol while increasing HDL (good ) cholesterol, especially when eaten raw. Onions also reduce the risk of diabetes, stimulate the immune system and relieve upset stomach.

CHICKPEAS/GARBANZO BEANS: These little guys are low in calories but high in fiber, protein, potassium and folic acid. Including beans in your diet promotes heart health and chemicals called saponins in beans prevent genetic cell mutation. If you stay away from beans because you are afraid they will give you sonic-farts introduce them gradually.

RED PEPPER FLAKES: Hot peppers contain capsaicin, a substance which inhibits inflammation. Red pepper is proven to reduce pain related to arthritis, psoriasis and diabetic neuropathy. Red pepper can also reduce cholesterol and triglyceride levels and protect blood from the free radicals which lead to arterial damage. In fact, cultures that use red pepper liberally have been shown to have much lower rates of stroke, heart attack and pulmonary embolism. Red pepper has also been shown to help stop the spread of prostate cancer and reduce expression of prostate-specific antigen (PSA).

The heat you feel when you eat red pepper is real. Red pepper increases both thermogenesis (heat production) and oxygen consumption in your body. This increased thermogenesis can help you lose weight by revving up metabolism and lessening appetite.

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culinary creation, health-nut, dieter, recipe, Super-Food

Some smoothies suck.

Recently I saw an Oprah episode featuring her “special” smoothie recipe. Now, I adore Oprah but I have to tell you her smoothie sucked.

Here were her ingredients: chocolate soy milk, 4 strawberries and ½ banana. And oh yeah, don’t forget 2 luscious ice cubes. Yum . . . .

Instead, try one of my favorite smoothies. If you have even semi-normal taste buds you are going to go freakin nuts when you try it. You may even become addicted to it like my mother.

I mean, here is the part where I am supposed to tell you how lovely it is for a breakfast with a perfect ratio of protein, carbs, and healthy fats, not to mention a great source of calcium. Instead, I’ll just let you know you are going to end up sucking down this puppy for breakfast lunch and dinner.

Here it is:

–1 Cup plain yogurt or Kefir (a probiotic beverage = liquid-like yogurt but lower in sugar)
–¾ C water
–1 TBSP Flax Seed
–1 Scoop Chocolate Protein Powder
–1 frozen pear or apple (slice and then freeze)
–1 Scoop Sambazon Acai powder
–2 TBSP natural peanut butter
–2 Ice cubes (Oprah’s contribution)
–1 Stevia packet

What the hell is Stevia? Stevia is a gift from God to fat girls. Seriously, you gotta get this stuff. Trader Joes, Whole Foods, GNC, Vitamin Shoppe, it is actually quite easy to find.

Stevia is an ALL - NATURAL, no calorie, no carb, no sugar, no nothing, plant extract that is extremely sweet. An extraordinary alternative to artificial sweeteners that I am squeamish about ingesting too regularly lest my unborn children have 4 four heads.

Anyway, this shake is the bomb, you’re gonna looooooooove it.

Oprah, smoothie recipe, Stevia

This is not Chinese take-out: it is the ultimate in gooey deliciousness with great health benefits that takes only minutes to prepare.

Here’s what you need:

–½ C Rolled Oats (not instant)
–1C Water
–Dash of Stevia
–Dash of Cinnamon
–Dash of Salt

Here’s what you do:

–Nuke the mixutre for about a minute and a half and let stand for one minute.

–Mix in 1 large tablespoon (I tell you 1 TBSP but we all know you are gonna put a humungous, ginormous soup spoon-ful in there, that’s ok, none of us are gonna be on the Victoria’s Secret runway anytime soon) chunky all natural peanut butter. I recommend Maranatha for a texture that is like peanut butter fudge. In fact, the stuff is so thick and gooey I often get lock-jaw. Like, my husband asks me questions that get no response. I mean, can’t he see I am BUSY with my damn peanut butter?

–Throw in a handful of chopped almonds for added crunch along with dried fruit of your choice – raisins, cranberries, chopped apricots.

Here are some variations (I have lots of variations since I tend to eat the Yum Yum twice a day, breakfast and a late night snack):

For a fantabulous breakfast throw in a scoop of chocolate protein powder and sliced banana. Or, vanilla protein powder, cinnamon, walnuts sprinkled with raisins.

For the adventurous substitute peanut butter with a tablespoon or two (or ten, oink oink) of Coconut Oil with fresh berries.

Oatmeal is a great addition to your diet for many reasons: it is proven to lower cholesterol, is full of fiber for nicely shaped poopies, and because it generates warm- fuzzy childhood memories of mom’s warm oatmeal cookies. Plus, the Quaker Oatmeal guy is a total hottie.

The real deal behind losing weight and maintaining it for a lifetime is a diet filled with delicious foods that are naturally nutritious.

Now go give that Quaker Stud a big luscious lick.

health benefits, losing weight, diet, delicious foods

“Bring on the holistic horsecrap, break out the Bible bread!”, exclaims my husband the Neanderthal as he stands in front of the barbeque grill wielding a pair of tongs.

Please don’t take offense at this outburst. I know I no longer do. He can’t help it, he was raised on Oscar Meyer Weiners paired with “Wonder” Bread White-Flour Death Buns.

My Neanderthal’s insensitive reference is to the Food For Life line of “Ezekiel” sprouted grain products. The packaging of these all natural treasures is covered in scripture verses. Like the hot dog buns we use whenever we grill, all the Food For Life Ezekiel products are organic, whole sprouted grains.

The religious zealots who created these products are actually on to something. My husband and I enjoy several of their products on a daily basis. You’ll definitely want to try the hot dog and hamburger buns, English muffins (my favorite) cereal (think grape nuts minus the high fructose corn syrup) and pasta.

I know for a fact that most of the “Processing Pavilions” (as I call the major chain groceries) carry Ezekial bread. So, take the plunge and switch to a bread that is organic, sprouted 100% whole grains. Its stats also really rock: low calorie (80 a slice) low fat (5 grams a slice) high fiber and also a complete protein.

If you don’t regularly buy 100% natural bread products here is a heads up. To avoid funkiness, refrigerate Food For Life breads and muffins. Because these products have no artificial ingredients, they can start to look a little too natural a little too quickly if you know what I mean . . . .

This Sunday, dip some Ezekial bread in a mixture of egg white with a dash of cinnamon and vanilla to create a healthy French toast breakfast in bed for your lova. Or, serve your famous marinara over a bed of Ezekial sprouted grain pasta.

Sometimes love means giving a gentle push in a positive direction. Despite his teasing, my husband is secretly pleased that I care enough to find him a delicious and healthy new place to put his weenie.

grain products, natural bread products

Recently on Oprah, self-proclaimed health guru Bob Green put his “Best Life Diet” stamp of approval on 8th Continent Brand soymilk.

Personally, I get the feeling ol’ Bob is just out to make a buck by endorsing products that may taste o.k., but are not the best option for the health conscious consumer. I also think we should take a second look at anything, endorsed by anyone, who associates his image with McDonalds, home of the heart attack.

Instead of using 8th Continent for your smoothies or cereal, I recommend WestSoy Organic Soymilk.

WestSoy is Organic, whereas 8th Continent is labeled “premium”. Huh? Until there are FDA standards for what “premium” is, I’ll choose organic products.

Here are the ingredients in Westsoy Unsweetened Plain Soymilk: filtered water and organic soybeans. Period. This is aligned with a great rule of thumb - the shorter the ingredient list, the more nutritious and less processed the product.

Plain Westsoy has 90 calories per cup, 4,5 g fat, 5 g carbs and a big 4g of fiber. Fiber count is especially important since it effectively “cancels out” the 5g of carbs leaving you with a net 1g of impact carbs. It also boasts only 1 g sugar, and 9 g protein. For you sodium watchers -only 30g per delicious serving.

Chocoholic? Go for West Soy Unsweetened Chocolate, made with pure cocoa. At 100 calories per cup, 4.5 g fat , 6g carbohydrate and 5 g fiber (again, net carbs come in at 1 g!), it is an outstanding way to make luscious smoothies without added sugar.

For an even sweeter sensation, I recommend adding a packet of all-natural Stevia extract (I like Sunlabel by Complete Earth Products) to make the perfect sugar-free chocolate smoothie.

Now the info on 8th Continent Plain Soymilk: 80 calories per cup with 3g of fat. Now be careful - although the fat content is lower than WestSoy, a serving of 8th Continent has 8g carbohydrate, ZERO fiber (no “cancellation” of those carbs), and 7g of sugar.

People, anything with more than 4g of sugar (we’re talking sugar sugar here, not just fructose which is sugar from fruit) per serving is bad news.

The sodium content of 160g is more than double WestSoy as well.

8th Continent Chocolate Soymilk is even worse ; 90cal, 13g carbs, ( again, zero fiber), 11g sugar and 190g sodium. Besides these not –so- hot stats, the thing that really weirds me out about 8th Soy is that the second ingredient listed on its label, righ after “soymilk”, is sugar. Sugar is followed by fructose, modified corn starch , sucralose( care for a tumor anyone?) and a substantial string of preservatives.

Another dietary landmine endorsed by Bobby Green ( I am wondering just how much of cut must he gets from this crap?) is the “Limited Edition” 8th Continent Smoothie. The jingle on this one is, “lose the blender”. A more accurate description would be, “lose the blender, keep the weight”.

I mean, come on Bob, for those of us battling the bulge the Chocolate- Strawberry Banana smoothie is positively gruesome choice and you know it! It contains – 100 cals, 18 g carbs, no fiber, 12g of sugar and 180mg sodium. Blech.
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Oprah, Bob Green, Best Life Diet, soymilk

I have a sneaking suspicion you are guilty of consuming one of the most sinful simple carbohydrates sins: white rice. For your information, white rice cannot be considered “brown” just because it is soaked in teriyaki sauce. And, although brown rice is a better choice because the unpolished grains have more fiber, it tastes like crap.

Here is an alternative: bulgar wheat. Bulgar is a whole grain that cooks up with some water in minutes (about 10, considerably less than stovetop rice) and comes out soft and moist.

You can use bulgar in any recipe that calls for rice or risotto and feel good about eating it since you are getting a significant source of fiber. You’ll also feel good about serving it since it won’t get the same groans induced by brown rice pebbles.

Try this:
–1 baked chicken or turkey breast seasoned with olive oil, salt, pepper and garlic
–½ C garbanzo beans
–½ C feta cheese
–2 C steamed broccoli
–1 C cooked bulgar wheat
–A few sliced Kalamata Olives
–Sprinke the whole she-bang with a few tablespoons of parmesean cheese and drizzle with olive oil.
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carbohydrates, bulgar wheat, whole grain

You may not realize it, but salt is addictive.

Think back to those unpleasant occasions when you’ve found yourself wracked with guilt, staring at an empty Pringles can, or the oily bottom of a jumbo tub of theatre popcorn. You get the point - the saltier a food, the more you tend to eat.

Unfortunately, this feeding-frenzy phenomenon is exploited by food manufacturers. Almost all the processed foods we buy have a substantial amount of added salt. Even “healthy” items like canned spinach, beans and soup (”low sodium” versions included), are loaded with it.

Don’t kid yourself - food manufacturers don’t give a damn about your waistline - their primary concern is profit. Sure, they label foods like almonds “heart healthy,” because, in their unadulterated state, almonds are good for you. But when they are smoked and crusted in salt, even almonds can contribute to high blood pressure and cause you to keep eating well past the point of a full stomach.

How come I know so much about salt? Well, I too, overindulge in salted foods. I usually realize the extent of it when I hear my husband’s early morning query, “BABE! What happened to your face?!?!” How rude!

Because of the nasty side effects salt can have, I do try to keep sodium to a minimum in my diet. For instance, I always rinse canned beans and compare labels on things like salsa and mustard to see which brands have less of the salty stuff. Every little bit you can cut out helps.

This is not to say that I don’t still enjoy stir-fry or a big bowl of salty air-popped popcorn.

My solution? All natural Braggs Liquid Aminos.

Before I launch into a description of this great product I have to ask an important question: How come healthy products always have such crappy-ass names? I mean, Bragg’s Liquid Aminos is a sensational product, but the name doesn’t exactly get the old salivary glands going. I mean, think about a product like, uh-Krispy Kremes! - Now there is a name! Too bad KK’s are artery bombs. Sigh.

Ok, so Braggs Liquid Aminos is an exceptional, soy sauce alternative (if they’d bothered to ask me I would have suggested “Soysational”) that is extremely versatile. As the boring name suggests, Bragg’s contains 16 amino acids, is made from non-GMO (pure) soybeans and filtered water, has no alcohol, is not fermented, and is remarkably low in sodium.
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