Weight Watchers - Day # 9 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Low-Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points 2 Smoked Ham and Tortilla Wraps - 2 points 100 Calorie Pack of Cheetos Asteroids - 2 points 1 Weight Watchers String Cheese - 1 point Weight Watchers Cherry Cheesecake Yogurt - 1 point Asparagus - 0 points Carrots - 0 points Grilled Chicken Breast - 3 points TLC Kashi Oatmeal Dark Chocolate Cookie - 2 points Weight Watchers Boston Cream Pie Yogurt - 1 point Beverages: Coffee / black with sweet-n-low sweetener - 0 points Arizona Diet Green Tea - 0 points All-Bran Fiber Pink Lemonade - 0 points Exercise: 20 minutes of Wii Fit Total Points Used: 14 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

5 Healthy Lunches Under $3

Think eating healthy means eating pricey? Guess again. By Seth Czarnecki, QualityHealth News At fast-food restaurants, dollar menus are plentiful. Choose wisely, and you can probably eat lunch for less than $3. But what happens when you want something healthier than a burger and fries? Can you eat well and eat cheaply? As it turns out, you can. The following five recipes can be prepared for less than $3 a serving, with one penny-saving dish even ringing up at less than a buck. When calculating the costs of these five lunches, only the prices of the main ingredients were included. The costs of seasonings, like salt, pepper, and oregano, were not. Turkey Chili Though chili probably isn't the first thing that comes to mind when you think healthy, ground turkey is cheaper and leaner than the beef variety. Main Ingredients: Ground turkey $0.25/serving Canned diced tomatoes $0.29/serving Canned black beans $0.36/serving Canned red beans 0.36/serving Green bell pepper $0.25/serving Brown rice $0.23/serving Onion $0.30/serving Total: $2.04/serving Recipe: In a large pot, sauté 1 yellow onion, 2 tablespoons of minced garlic, and 1 bell pepper. Once onions are soft, add 1 pound of ground turkey and with 1 teaspoon each of dried parsley, dried basil, and dried oregano. After the turkey is browned, combine 1 can diced tomatoes, 1 can black beans, and 1 can red beans with 2 tablespoons of paprika, 2 teaspoons ground cumin, and 1 teaspoon cayenne pepper. Simmer for 30 minutes to and hour. Add brown rice. Makes five servings. Bean Salad Pockets With the most expensive element being the pita (cost: a whopping $0.49), this midday meal is both high in protein and low in fat and cost. Main Ingredients: Black beans $0.36/ serving Pimento $0.16/serving Olive oil $0.19/serving Wheat Pita $0.49/serving Total: $0.84 Recipe Curried Chicken Salad Sandwich A zesty variation on a lunch classic that's just as light on your pocket as it is on your diet. Main Ingredients: Whole wheat bread $0.86/per two slices Red or green grapes $0.39/serving Canned chicken breast $1.64/serving Total: $2.89/serving Recipe: Combine one 9-ounce can of chicken breast, ½ cup grapes (halved), 2 tablespoons reduced-fat mayonnaise, 1 tablespoon curry, ¼ teaspoon paprika in a bowl. Mix well. Makes two servings. Cajun Fish Sandwiches Why settle for a plain ol' tuna salad sandwich when you can kick it up a notch for cheap? Main Ingredients: Frozen flounder fillet $0.59/fillet Cucumber $0.10/serving English muffin $0.66/muffin Light sour cream $0.56/serving Total: $1.91/serving Recipe African Creamy Cold Tomato Soup A new take on an old classic. Feel free to pair it with a tuna sandwich for only $1.50 more. Main Ingredients: Fresh tomatoes $0.32/serving Avocado $0.16/serving Buttermilk $0.54/serving Tomato paste $0.13/serving Total: $1.15/serving Recipe Chicken and Prune Pinwheels Here's a cheap, easy, and delicious way to keep your lunch interesting. Main Ingredients: Chicken breast $1.58/serving Prunes $0.64/serving Total: $2.22 Recipe Information courtesy of Quality Health

Weight Watchers - Day # 8 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Atkins Advantage Strawberry Shake - 3 points Lean Cuisine Swedish Meatballs - 6 points Jell-0 Sugar Free pudding - 1 point Lean Cuisine Four Cheese Cannelloni - 5 points Fiber One Oats & Chocolate Bar - 2 points Dippin' Sticks Carrots & Lite Ranch Dip - 2 points Beverages: Water - 0 points V8 - 1 point 1 Tall Starbucks Skinny Latte w/sugar free Hazelnut - 2 points All-Bran Fiber Tea Drink - 0 points Exercise: None Total Points Used: 22 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Just Checking In

Today is the day that marks my one week commitment to following Weight Watchers and their 'stop dieting, start living' motto. I've embraced it whole-heartedly and really have become adjusted to my new lifestyle. I've been obsessively counting points, weighing my options and deciding what food choices I'm making. I've even committed myself to exercising daily, even if it's something simple as a brisk walk. I've noticed some changes in the way that I feel and over all I feel good. I'm on the right path, and I think I'm going to be able to stick to it. Now I have to admit though that I was a little disappointed when I weighed in today and the scale had only moved one pound (LESS! I might add) from a week ago. But I quickly reminded myself that losing weight is a slow process, something I know but can't seem to convince myself of quite yet. And too I reminded myself to keep moving forward and not let a small weight loss discourage me. I will be just fine, I know it.

Weight Watchers - Day # 7 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: 2 Fiber One Toaster Pastries - 6 points 2 Ham and Tortilla Wraps - 2 points Weight Watchers String Cheese - 1 point Dippin' Stix Sliced Apples and Yogurt Fruit Dip - 2 points Progresso Light Santa Fe Style Chicken Soup - 1 point 1 Tortilla - 0 points Weight Watchers Berries 'n Cream Yogurt - 1 point Caribou Coffee Chocolate Mocha Bar - 3 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Diet Nestea Gree Tea w/Citrus Flavor - 0 points V8 - 1 point Exercise: 30 minutes of Wii Fit Total Points Used: 17 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

6 Dirtiest Foods in America

Take heed—these common foods could ruin your dinner by making you sick. If you've ever been struck with diarrhea, vomiting, fever, or abdominal cramps after dining out (or in), chances are that you were just one of the millions of "dirty food" victims that this country sees every year. Foodborne illness, or food poisoning, is the result of consuming food or beverages contaminated with parasites, viruses, or bacteria. Most of these infections are undiagnosed and unreported, although the Centers for Disease Control and Prevention (CDC) estimates that approximately 76 million cases of foodborne disease occur in the United States each year. In fact, it may result in as many as 5,000 deaths each year. Although food poisoning is usually unexpected, it's no secret that some food items are definitely dirtier than others. Here, a look at some of the dirtiest foods that are most likely to make you sick, according to the CDC. 1. Raw Oysters. These mollusks have been said to have aphrodisiacal properties, but that's assuming that they don't make you sick first. Large outbreaks of the norovirus (one of several viruses responsible for the stomach flu) have been linked to raw oysters, so you might want to think twice before you slurp. 2. Ground Beef. In everything from hamburgers to tacos to chili, the average American consumes over 66 pounds of ground beef each year. Unfortunately, although any food of animal origin can harbor bacteria, when meat is ground, it's even more exposed, according to the U.S. Department of Agriculture (USDA). Listeria, salmonella, E. coli, and staph, which are invisible to the eyes and nose, are just a few of the harmful bacteria that could be lurking in your meat. 3. Alfalfa Sprouts. If you're on of the many Americans who piles on the sprouts at the salad bar, you may also be getting a heaping pile of food poisoning. Oregon and Washington recently recalled a large amount of alfalfa sprouts after the USDA confirmed that they were likely linked to 13 cases of salmonella typhimirium infection-at least two individuals were hospitalized. 4. Milk. It does a body good-but if it hasn't been pasteurized (put through a process that kills harmful bacteria through heating), it could be dangerous. Milk and milk products contain a wealth of nutrients, but according to the CDC, they can also contain salmonella, E. coli, and listeria. More than 800 people in the United States have gotten sick from drinking raw milk or eating cheese made from raw milk in the past 10 years. 5. Raw Eggs. Eggs are one of the most nutritious foods on earth, but if your mother ever yelled at you for trying to eat the leftover cookie dough or cake batter, she had good reason. Raw or even undercooked eggs can carry dangerous salmonella bacteria, one of the most common causes of food poisoning, so the Hollandaise sauce or Caesar salad dressing might not be the wisest decision. 6. Poultry. If you're weary of beef but not quite ready to jump on the vegetarian bandwagon, chicken is likely your protein of choice. And why not? It's simple to prepare and easily integrated into a healthy diet. But of course it might be too good to be true-a study published in the December 2001 issue of the journal Applied and Environmental Microbiology found that nearly 40 percent of the chicken samples taken yielded E. coli. Veggie burgers, anyone? Article courtesy of Quality Health

Weight Watchers - Day # 6 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Low-Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points Subway Roasted Chicken Salad - 2 points Subway Fat-Free Ranch Dressing - 1 point Luna Chocolate Peppermint Stick Nutrition Bar - 3 points Fiber One Oats & Chocolate Bar - 2 points Two (2) Wendy's Chili (size small) - 9 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points Iced Tea - 0 points Exercise: Jillian Michaels The 30 Day Shred Total Points Used: x points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 5 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Low-Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points Lean Cuisine French Bread Deluxe Pizza - 7 points Orville Redenbacher's Smart Pop Butter Popcorn - 2 points Taco Bell Taco Supreme (1) - 5 points Taco Bell Pintos & Cheese - 3 points Weight Watchers Boston Cream Pie yogurt - 1 point Luna Chocolate Peppermint Stick Nutrition Bar - 3 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points Iced Tea - 0 points Arizona Diet Green Tea - 0 points Exercise: None Total Points Used: 23 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Short Cuts

For fall, less is more! Short cuts with graphic geometric lines are more flattering for many. They lift the face and draw attention to the eyes with layers that give movement. To try: updated bobs; heavier, angled bangs; and straighter styling.

From Medizine's Healthy Living

Weight Watchers - Day # 4 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Low-Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points Oscar Mayer Deli Fresh Smoked Turkey Breast slices (1 serving) - 1 point String Cheese - 2 points Weight Watchers Smart Ones Santa Fe Style Rice & Beans - 6 points Sugar-Free Jell-O cup - 0 points Fiber One Oats & Chocolate Bar - 2 points Dippin' Stix Sliced Apples and Yogurt Fruit Dip - 2 points Campbell's Select Harvest light Italian Style Vegetable Soup - 0 points 1 Sandwich Tortilla Wrap - 0 points 2 Fiber One Toaster Pastries - 6 points Weight Watchers Cherry Cheesecake Yogurt - 1 point Beverages: Coffee / black with sweet-n-low sweetener - 0 points XXX Vitamin Water - 1 point Arizona Diet Green Tea - 0 points Water - o points Exercise: 20 minutes of walking at a brisk pace Total Points Used: 23 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 3 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Weight Watchers Cherry Cheesecake Yogurt - 1 point Oscar Mayer Deli Fresh Smoked Turkey Breast slices (1 serving) - 1 point String Cheese - 2 points Weight Watchers Smart Ones Lasagna Florentine - 6 points Sugar-Free Jell-O Cup - 0 points Orville Redenbacher's Smart Pop Kettle Corn - 2 points 3 oz. Lean Pork Chop - 3 points Green Beans (1 serving) - 0 points Weight Watchers Amaretto Cheesecake Yogurt - 1 point 1 Fiber One Brown Sugar Cinnamon Toaster Pastry - 3 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points V8 - 1 point XXX Vitamin Water - 1 point Water - 0 points Exercise: 20 minutes of walking at a brisk pace Level One of the Jillian Michael's 30 Day Shred DVD Total Points Used: 21 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

A sip for better health

Black tea and red wine may hold some promise for regulating blood sugar in people with type 2 diabetes. A study at the University of Massachusetts Amherst found that in the lab, at least, those drinks dramatically inhibited the activity of alphaglucosidase; an enzyme that helps set off absorption of glucose by the small intestine. Reducing the enzyme's activity slows the rate at which the intestines absorb sugar from food, potentially helping to normalize blood sugar. Further research however is being done. From Medizine's Healthy Living Magazine

Weight Watchers - Day # 2 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Atkins Advantage Milk Chocolate Delight Shake - 3 points Oscar Mayer Deli Fresh Smoked Turkey Breast slices (1 serving) - 1 point String Cheese - 2 points Asparagus and Wax Beans (1 serving) - 0 points Tuna fish w/relish (1 serving) - 2 points Weight Watchers Smart Ones Pasta Primavera - 5 points Sugar-Free Jell-O - 0 points Campbell's Select Harvest Light Southwestern-Style Vegetable Soup - 0 points 1 Sandwich Wrap Tortilla - 0 points Weight Watchers Berries n'Cream yogurt cup - 1 point 1 Fiber One Brown Sugar Cinnamon Toaster Pastry - 3 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Arizona Diet Green Tea - 0 points Water - o points V8 - 1 point XXX Vitamin Water - 1 point Exercise: 20 minutes of brisk walking 20 minutes of Wii Yoga and Wii Strength Training Exercises Total Points Used: 19 points /out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 1 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Atkins Advantage Strawberry Shake - 3 points Weight Watchers Berries n'Cream yogurt cup - 1 point Green Giant Healthy Weight Veggies (2 servings) - 2 points Tuna fish (and relish) with lettuce sandwich wrap - 2 points Oscar Mayer Deli Fresh Smoked Turkey Breast slices (1 serving) - 1 point String Cheese - 2 points Fiber One Oats & Chocolate Bar - 2 points Small Chicken Breast marinated in Baja Lime seasoning - 4 points Wax beans (1 serving) - 0 points Asparagus (1 serving) - 0 points Dippin' Stix Sliced Apples & Yogurt Fruit Dip - 2 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points XXX Vitamin Water - 1 point Key Lime Sparkling Water beverage - 0 points V8 - 1 point Water - 0 points Exercise: Level One of the Jillian Michael's 30 Day Shred DVD Total Points Used: 21 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Welcome to Weight Watchers

Stop Dieting. Start Living. What a great slogan, eh?

I've tried Weight Watchers on my own before and I'm going to give it a try again and I have That Chick to thank over at Jason for the Love of God. She recently hosted a giveaway on her site and I was a lucky winner. A winner of a fantastic three month membership to Weight Watchers.

Nothing more than a great kick in the butt to get motivated! So there you have it. So self? Welcome to Weight Watchers Day #1. Now stop dieting, and start living!

Tummy Protecting Veggies

Taking ibuprofen or another NSAID? Stock up on vegetables rich in natural nitrates such as beets, spinach, lettuce, and radishes. They help ward off pill-related ulcers by speeding up renewal of the stomach's protective lining, says Joel Peterson, PharmD, PhD, of Sweden's Uppsala University. To keep your gut feeling great during an NSAID course, eat at least 8 to 10 ounces of these veggies a day, he advises - the same as two large servings or lettuce. From Prevention

Fit Flops - Do they work?

Have you ever heard of FitFlops? Several months ago I stopped in at Bath & Body Works to pick up a few things and I saw FitFlops on display. I didn't pay them much attention. Then I caught an ad running on a website that featured FitFlops and decided to look into them further. And boy am I glad I did! Check out what they claim to do! Every step you take in your FitFlops: *improves your core muscle strength *absorbs shock on your feet, knees and back *encourages better posture and stronger muscles *burns calories! *mimics barefoot walking, but with a little bit more of a challenge *can help reduce cellulite and slim and tone your thighs *improves muscle tone *strengthens and tones muscles in feet, legs, buttocks, stomach and back *increases leg muscle activity and circulation FitFlops are the hottest shoe on the market right now in the UK and there's no mistake as to why. FitFlops make it easier to stay in shape and have their very own 'gym' built in! So how exactly is that true? Read some information I found out on their website: Every step you take in the fitflop helps tone and trim your legs, improve your muscle tone, increase muscle activity and circulation, improve your balance and posture, and burn calories. In fact, fitflops are biomechanically engineered to absorb shock, lesson join strain and recreate the gait of barefoot walking but with a powerful new built-in microwobbleboard workout enhancing effect. They even come with a warning label attached that says: The FitFlop has the potential to increase muscle activity in terms of duration and workload. As such, we recommend that the FitFlop be used progressively to avoid excessive muscle soreness. The FitFlop is a hybrid shoe that allows a more natural form of walking giving both comfort and improved performance in the calf and hip muscle groups in comparison to a training shoe. The overall pattern of the movement exhibits tendencies like walking barefoot and performed better functionally than the MBT in maintaining a more natural gait. Increased speed of movement and decreased times with which the foot if in contact with the ground were found giving the benefit of a faster and more energy expending walk. Okay, so I was super curious after doing my research and I ended up and bought a pair. And so far I absolutely love them. Upon wearing them for the first time, my legs felt energized and indeed as if I had done a mild work-out. I even felt taller and felt as if my posture improved when wearing them. And I could definitely tell a difference in my FitFlops verses my normal flipflops. So much in fact that I bought my self a second pair. I'm sad that autumn is right around the corner as I won't be able to wear my FitFlops as much as I'd like to - but I hear they are going to be coming out with everyday shoes that have the same concept behind them. And I can't wait to try them out as well.....

Healthy Diet, Healthy Skin

Your skin’s appearance can provide a pretty clear reflection of your lifestyle choices. Leathery, wrinkled skin may be a hallmark of a long-time sun worshipper, just as an abundance of “pucker lines” around the mouth may indicate a smoking habit. But in addition to using sunscreen and ditching the nicotine sticks, perhaps one of the best ways to keep skin looking healthy is to feed it well. From the helpful to the harmful, here is the lowdown on how a few common ingredients found in your everyday diet can impact the skin. Healthy ingredients Just add water This crucial component of a healthy body not only keeps us alive, but also keeps skin looking good. “Skin needs water,” says Skinguru.com’s Leslie Baumann, MD, chief of cosmetic dermatology at the University of Miami School of Medicine. “However, it is not how much water you drink that is important but how well your skin holds onto water.” Skin has a protective coating that’s constructed of lipids (fats) and helps prevent water evaporation. If that precious water gets away, it can leave the skin dehydrated, rough and dull looking. A lack of water can also make skin appear older, as fine lines are more pronounced on a dehydrated surface. To help keep all of that moisture where it belongs, Baumann points out that taking flax seed supplements may help. “They are a source of omega-3 fatty acids, which help the skin barrier,” says Baumann. Fruitopia Vitamin C is a key component of a skin-friendly diet. "Vitamin C helps make collagen, which is the protein fiber that's responsible for giving skin its strength and vitality," says Los Angeles-based Dori Zerlin, MS, RD. Fruits such as papaya, oranges and grapefruit are great sources of this mighty vitamin. Vegetable medley When it comes to vegetables, remember these two words: lycopene and lutein. Or, you can just remember one word: antioxidants. Lycopene and lutein are both part of the antioxidant family, which is credited with preventing the formation of new wrinkles. Lycopene can be found in tomatoes, while leafy green vegetables are packed not only with lutein, but vitamin A, which, according to Baumann, can help clear up acne. Not-So-Healthy Ingredients Sugar Shock The sweet stuff may taste great, but it's not so great for the skin. High blood-sugar levels negatively impact collagen and elastin, two building blocks that give your skin a supple, youthful look. This news is particularly bad for diabetics who are the main sufferers of this phenomenon. “Studies in long-time diabetics show that high blood-sugar levels make collagen and elastin stiffer, therefore the skin’s youthful appearance is compromised,” says Dan Yarosh, MD, author of The New Science of Perfect Skin (Broadway Books, 2008). “The blood-sugar level of non-diabetics, however, usually doesn’t get high enough to do that much damage.” Angela Robles, an Encino, Calif.-based paramedical aesthetician, who performs skincare services from microdermabrasion to facials, also notes that there is a possible link between sugar consumption and eczema (itchy inflammation of the skin) in children. Salt of the Earth It can do wonders for the skin, but only in the form of an exfoliating scrub. Salt's internal effects aren't nearly as attractive. "Too much salt in the diet can cause bloating, which stretches the skin and leads to wrinkles and dryness," says Zerlin. "Drinking enough water may help to avoid the problem." Is caffeine-free the way to be? Caffeine is an antioxidant, so it can actually be good for the skin. However, Zerlin points out that "caffeine…[has] a diuretic effect that can drain the body of its water supply." This leads to, you guessed it, more wrinkles and dryness. When it comes to the relationship between the food you eat and the look of your skin, Robles sums it up perfectly: "When the body is functioning on a healthy level the skin looks great: Lots of water, low sugar, tons of veggies and some fruit make you look and feel your best." Article found at WeightWatchers

Minty Chickpea Salad with Couscous

1 10-ounce box couscous

1 15.5-ounce can chickpeas, drained and rinsed 2 teaspoons grated orange zest 2 tablespoons extra-virgin olive oil Kosher salt and pepper 2 pounds beefsteak tomatoes, cut into wedges 1/2 small sweet onion, thinly sliced 1/4 cup fresh mint, torn 1/4 cup (2 ounces) roasted almonds, roughly chopped

Place the couscous in a medium bowl, pour 1 1/2 cups hot tap water over the top, cover, and let sit for 5 minutes before fluffing with a fork. Stir in the chickpeas, orange zest, 1 tablespoon of the oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

In a separate bowl, combine the tomatoes, onion, mint, 1/2 teaspoon salt, 1/4 teaspoon pepper, and the remaining oil. Spoon the couscous and tomatoes onto a platter and sprinkle with the almnds.

Substitution: You can serve fiber-rich bulgur wheat in place of the couscous, using the same hot-water "cooking" technique. Use 3 cups water to 1 cup bulgur wheat and increase the sitting time to 45 minutes.

Recipe courtesy of Real Simple

Diet Food Imposters

Don't be seduced by "sugar-free" or "fat-free" goodies. Check out our 10 low-fat treats that can wreck your diet. You've been eating smart all summer long despite the weekend movie trips and backyard cookouts. But some of those low-fat diet meals and snacks may not be as slimming as you think. Before you sabotage your diet, check out this gallery of low-fat diet food impostors, and be sure you're really making healthy choices! "Real Fruit" Beverages That Fruitopia drink at the mall was a great way to get in a serving of fruit, right? Wrong. These drinks are only 5 percent fruit juice, and because they're full of sugar, a 20-oz bottle packs 300 or more calories--as much as a cream-filled doughnut! Have a box of 100 percent juice instead. Poultry Hot Dogs Unfortunately, just like pork and beef hot dogs, poultry dogs often include skin and fat, so they're no healthier than their "authentic" counterparts. Opt for low-fat or fat-free franks instead. And no matter what variety you get, check the Nutrition Facts label for the real skinny on fat content. Sugar-Free Cookies and Candy "No sugar" must mean fewer calories--or at least that's what the manufacturers want you to think! But most sugar-free brands have as many calories as the regular kind. And too much of the sugar alcohols used to sweeten these products can cause loose stools, diarrhea, and cramping. So indulge in the full-sugar brands; just do so in moderation. Nutritional Energy Drinks The body derives energy from calories, so (surprise!) that's what these shakes deliver: 240 extra calories a day, enough to make you gain 1/2 lb a week. Take a daily multivitamin to get the vitamins without the spare tire, and have a real milkshake once in a while. Complete Salad Kits Salad-in-a-bag has been a lifesaver in many a busy mom's kitchen, but they can pack a caloric wallop: 510 calories and 45 g of fat in one package of Dole Caesar Salad Kit. Buy the light variety instead, or add your own low-fat or fat-free dressing at home. Vegetable Pizza-for-One The veggies are healthy, all right. But the gobs and gobs of cheese they're sitting on aren't; they're full of artery-clogging saturated fat. Look for low-fat diet versions, and be sure to check the saturated fat content so you can compensate elsewhere in your daily intake. Bags of Air-Popped Popcorn Air popping adds no fat, so this is perfect for a night in front of the TV, right? Sure, if you pop it yourself. But manufacturers add the fat after the popping is done; that's why the popcorn is butter- or cheese-flavored. Air-pop your own instead, or buy the light microwave kind. Trail Mix It's the perfect midafternoon snack, full of fruits and nuts, fiber, heart-healthy fat, and trace minerals. Why not down a whole bag? Because each 6-oz pack contains at least 800 calories. You could have dinner for that! Make sure you're only eating one serving (about 3 tablespoons) each time you snack. Fat-Free Ice Cream Topping Much like sugar-free cookies and candies, fat-free ice cream toppings are still full of calories, usually as many as their full-fat counterparts. And calories count no matter where they come from. Use a carefully measured portion of whichever topping you prefer, or look for the light varieties, which really do have fewer calories.b Reduced Fat Peanut Butter The fat that's removed is replaced by carbohydrate filler, so there's no reduction in calories. And the fat in peanut butter is the healthy monounsaturated kind. So scoop out your 2 tablespoons (about the size of a golf ball), and stick with the full-fat varieties. By Emily Tannert , Emily Tannert is a former intern at Prevention

Will Dairy Help Me Slim Down?

The News Recent studies indicate that dairy won't speed weight loss. Milk ads promise trimmer hips, but when Mayo Clinic scientists put 72 overweight men on a low-calorie diets that delivered either 800 or 1,400 mg of calcium, both groups lost the same amount--about 20 pounds--in a year. A University of Vermont study of 54 overweight women found similar results: Although half received 500 mg of calcium a day from dairy and the rest got 1,200 to 1,400 mg, all lost an average of 22 pounds. Previous Research Other studies suggest that dairy did help shed pounds. In a study at the University of Tennesee, Knoxville, researchers put 32 obese adults on one of three calorie-restricted diets: low calcium diets(400 mg daily from food), high calcium diets (an additional 800 mg from supplements), or high dairy diets (1,200 mg, all from food). After 6 months, the group on high-dairy diets dropped 24 pounds--compared with 19 for the supplement group and 15 for those who got the least calcium. Bottom Line Low-fat dairy will probably help you lose. In the Mayo Clinic study, even the "low-calcium diets" group was getting a relatively high amount--which could help explain why their weight loss was so dramatic. Because many dieters get as little as 200 mg of calcium a day, dairy could boost results. Some scientists speculate that the calcium in dairy products helps the body metabolize calories and burn fat faster. It's absolutely clear that calcium protects your heart and bones, so whether or not you're dieting, aim for three servings a day of low-fat cheese, yogurt, or milk. Article found @Prevention By Amanda MacMillan , Amanda MacMillan is a Prevention associate editor

Easy, Low-Fat, Make-Ahead Risotto

Rich, creamy risotto may be a crowd pleaser, but you have to stir it constantly for 45 minutes—making it tough to serve to guests. Enter this tasty make-in-advance version of Easy Butternut Squash Risotto, which slashes the active cook time nearly in half. Ingredients 3 tablespoons extra-virgin olive oil, divided 2 1/2 cups cubed, peeled butternut squash (about 2 pounds) 1/2 teaspoon sea salt, to taste 1/2 teaspoon freshly ground black pepper 2 tablespoons chopped fresh sage, plus more for garnish (optional) 7 cups fat-free, low-sodium chicken broth 1 tablespoon butter 1 finely chopped onion 1 1/2 cups Arborio rice or other short-grain rice 1/4 cup (2 ounces) grated Parmigiano-Reggiano cheese or pecorino Romano cheese Directions 1: Heat 2 tablespoons oil in a large skillet over medium heat and add the squash. Cook until tender, 5–7 minutes. Add sea salt, pepper, and sage. Set aside until ready to finish the risotto. Bring 5 cups of broth to boil in a saucepan; reduce to a simmer. Save remaining 2 cups. 2: Heat 1 tablespoon each butter and olive oil in a heavy 4–5 quart sauté pan over medium heat. Add onion; sauté for about 2 minutes, or until translucent. Add rice to mixture and stir until all grains are coated. 3: Using a ladle, start adding simmering broth 1/2 cup at a time, stirring continuously. Allow each addition to be fully absorbed before adding more. This will take about 20–25 minutes. The rice will be slightly al dente. Season with salt and pepper to taste, and place away from direct heat until ready to finish. 4: About 5 minutes before serving, bring remaining 2 cups broth to a simmer. Warm squash on the stove. Heat rice mixture over medium heat. Immediately start adding simmering broth, 1/2 cup at a time, stirring until soft and fairly loose. Most of the broth should have evaporated, but it shouldn’t be dry (you may not need all 2 cups). The rice should be soft, not mushy. If too dry, add a bit more hot broth. Stir in squash; taste for seasoning. Serve in shallow bowls. Sprinkle Parmigiano-Reggiano on top. Garnish with more sage, if desired, and serve immediately. (Serving size: 3/4 cup) By Peggy Knickerbocker

Shrimp Stir-Fry

Ingredients: 1 pound carrots, peeled and cut diagonally into 1/2-inch slices 1 medium-size sweet red pepper, seeded and cut into 1/2-inch slices 3/4 cup low-sodium chicken broth 1/4 cup low-sodium teriyaki sauce 2 tablespoons cornstarch 1 tablespoon oyster sauce 2 teaspoons sugar 1 pound shrimp, peeled and deveined 8 ounces snow peas, trimmed 1 can (8 ounces) bamboo shoots Sliced scallions (optional) 3 cups cooked brown rice

Directions: 1. Place carrots and red pepper slices in a 5- to 6-quart slow cooker. In a small bowl, blend broth, teriyaki, cornstarch, oyster sauce and sugar. Pour into slow cooker and cook on HIGH for 13/4 hours or LOW for 31/2 hours. 2. Stir shrimp, snow peas and bamboo shoots (drained) into the slow cooker for the final 20 minutes of cook time. Sprinkle with scallions and serve with brown rice.

Recipe courtesy of Parents Magazine

Fish Oil Supplements Help With Heart Failure

Daily supplements of omega-3 polyunsaturated fatty acids — the kind found in fish oil — reduced deaths and hospitalizations of people with heart failure, an Italian study found. But a cholesterol-lowering statin drug had no beneficial effect in a parallel heart failure trial. “This confirms what we’ve been seeing for a couple of decades in observational studies,” Dr. Dariush Mozaffarian, an associate professor of medicine and epidemiology at Harvard Medical School and the Harvard School of Public Health, said of the fish oil trial. “There is a benefit of omega-3 polyunsaturated fatty acids for heart failure patients.” Both findings were published online Aug. 31 in the journal The Lancet and presented at a meeting of the European Society of Cardiology, in Munich, Germany. The omega-3 polyunsaturated fatty acid (PUFA) study, done by a consortium of 357 Italian cardiology centers, enlisted more than 7,000 people diagnosed with heart failure, which is the progressive loss of the heart’s ability to pump blood. Half took a daily capsule containing omega-3 PUFA, the other half took a capsule with a placebo. The death rate in the PUFA group was 27 percent, compared to 29 percent in the placebo group. That reduction might not seem like much, but it impressed Mozaffarian, who has done his own PUFA studies. “There are few treatments we have in medicine that affect total mortality in patients,” he said. “Just a handful of treatments affect total mortality. Even a small move percentage-wise is a very important effect.” In absolute terms, the Italian researchers reported that 56 people with heart failure would have to take PUFA supplements for about four years to avoid one death. The supplements also reduced hospitalizations, with one less hospitalization or death for every 44 people taking the supplements for four years. Similar results have been reported in two earlier trials, Mozaffarian said. But they did not have the strict conditions of the Italian study, which were placebo-controlled and “double-blind,” meaning that neither the physicians nor the participants knew who was getting the active substance rather than the placebo. “You always like to have a placebo-controlled trial,” he said. But the positive trial results don’t mean that anyone with heart failure can start taking fish oil supplements on their own, said Dr. Gregg Fonarow, professor of cardiovascular medicine at the University of California, Los Angeles, who wrote an editorial accompanying the journal report. “They used a specific formulation, a prescription formulation,” Fonarow said. “Heart failure is a very high-risk condition. It is absolutely critical for patients, whether it is a prescription medicine or modification of diet or a supplement, that they consult their physician.” The negative results of the statin trial were a surprise, Fonarow said. It included more than 4,500 people with heart failure, half of whom took the statin rosuvastatin (Crestor), while the other half took a placebo. The death rate was 29 percent in the statin group, 28 percent in the placebo group. The result doesn’t mean that a statin should not be prescribed for someone with heart failure and high cholesterol, Fonarow said. “There were no safety concerns,” he said. “The drug was well tolerated. It indicates that heart failure, in and of itself, should not be reason to start a patient on a statin.” The study “doesn’t shut the door” on the use of statins for heart failure, Mozaffarian said, “but it closes it partly. Maybe another statin would have a benefit. It definitely makes us question the benefit of statins in heart failure, but it doesn’t close the door completely.” Another report in the same issue of the journal that was led by British cardiologists described a trial of the drug ivabradine, which reduces the heart rate, in people with coronary artery disease and an unusually fast heart rate. The drug reduced deaths and hospitalizations significantly, the researchers said. More information Learn more about heart failure and its treatment from the American Heart Association. SOURCES: Dariush Mozaffarian, M.D., associate professor of medicine, Harvard Medical School and Harvard School of Public Health, Boston; Gregg Fonarow, M.D., professor of cardiovascular medicine, University of California, Los Angeles; Aug. 31, 2008, European Society of Cardiology meeting, Munich, Germany; Aug. 31, 2008, The Lancet, online By Ed Edelson HealthDay Reporter Article found @Health

Southwestern Beef Chili with Corn

1 tablespoon olive oil 2 carrots, chopped 1 medium onion, chopped 1 poblano or bell pepper, chopped 1/2 pound ground beef 2 tablespoons tomato paste 2 15-ounce cans black beans, drained and rinsed 1 tablespoon chili powder Kosher salt and pepper 1/2 cup corn kernels (from 1 ear, or frozen and thawed) 1/2 cup grated Cheddar (2 ounces)

2 scallions, sliced

Heat the oil in a large saucepan over medium-high heat. Add the carrots, onion, and poblano and cook, stirring, for 3 minutes. Add the beef and cook, breaking it up with a spoon, until it is no longer pink, 3 to 5 minutes.

Add the tomato paste and cook, stirring, until it is slightly darkened, 1 minute. Add the beans, chili powder, 3 cups water, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Simmer over medium heat until the vegetables are tender, about 10 minutes.

Stir in the corn. Divide among bowls and top with the Cheddar and scallions.

Recipe courtesy of Real Simple

Vitamin C Might Help Lower Hypertension

Vitamin C may help lower high blood pressure by calming an overactive central nervous system, new Italian research suggests. Using intravenously delivered vitamin C, “our study demonstrated for the first time in humans that we can reduce sympathetic nervous system overactivity, and consequently blood pressure, (by) targeting oxidative stress,” said study lead author Dr. Rosa Maria Bruno from the University of Pisa. Bruno explained that the sympathetic nervous system (SNS) is part of the body’s central nervous system that controls non-voluntary activities, such as blood pressure. Overactivation of the system has been identified as an underlying foundation for the onset of elevated blood pressure and resulting organ damage. The Italian team was expected to report its findings Friday in Atlanta at the American Heart Association’s Conference of the Council for High Blood Pressure Research. The study builds on prior research touting the potential of vitamin C and other antioxidant nutrients to lower high blood pressure. For example, this past January, British authors presented evidence in The American Journal of Clinical Nutrition that suggested that having high levels of vitamin C in the blood might help reduce stroke risk. In the current work, Bruno and her colleagues focused on 12 patients diagnosed with an “essential” form of high blood pressure — namely, one with no known cause. None of the patients had received any kind of prior treatment for their condition. Over a five-minute period, all the patients were intravenously administered three grams of vitamin C, after which they were monitored for 20 minutes to assess blood pressure and SNS activity. Electrocardiograms were also taken. The researchers found that “antioxidant capacity” went up as a result of the IV infusions, while SNS activity dropped by about 11 percent. In addition, the participants’ blood pressure was found to have plunged nearly 7 percent on average, with a specific drop in diastolic blood pressure (the bottom number on a reading) of 9 percent. However, no significant drop in systolic blood pressure was observed. But Bruno said it’s too early to say that vitamin C can reduce either blood pressure or sympathetic activity among healthy patients — just among those with high blood pressure. “(And) our results cannot be directly translated into clinical practice, because to obtain this result, we used one high dose of vitamin C administrated intravenously,” she added. “We don’t know if chronic oral administration of vitamin C can achieve the same effect.” Dr. Suzanne Steinbaum, director of Women and Heart Disease at Lenox Hill Hospital’s Heart and Vascular Institute in New York City, added a similar caveat. “What’s interesting about this particular trial is that the vitamin C was given intravenously,” she noted. “And maybe that’s why it worked here. It’s really hard to know. Yet there’s something to be said about the concept of vitamin supplementation in treating vascular disease because of the antioxidant content. It makes sense physiologically.” “However, although it would be nice to say to someone, ‘if you eat right and take these vitamins, you’re going to be OK,’ rather than ‘here — take all these medications, with all these side effects,’ this is a small esoteric study,” Steinbaum said. “This finding is certainly not going to make me or anyone else run out and start giving vitamin C intravenously to our patients.” More information For additional information on lowering blood pressure, visit the U.S. National Heart, Lung, and Blood Institute. SOURCES: Rosa Maria Bruno, M.D., department of internal medicine, University of Pisa in Pisa, Italy; Suzanne Steinbaum, D.O., director, Women and Heart Disease, Heart and Vascular Institute, Lenox Hill Hospital, New York City; presentation, American Heart Association’s Conference of the Council for High Blood Pressure Research, Sept. 17-20, 2008, Atlanta. By Alan Mozes HealthDay Reporter Article found @Health

Plum-Glazed Pork Loin

Ingredients: 3 ripe red plums, pitted and coarsely chopped 1/4 cup golden raisins 2 teaspoons minced fresh ginger 1 small onion, chopped 1/3 cup sugar 2 tablespoons cider vinegar 1/4 teaspoon cinnamon 1/4 teaspoon curry powder 1/2 teaspoon salt 1/2 teaspoon black pepper 1 boneless pork loin roast (about 21/4 pounds), trimmed 3/4 pound green beans, trimmed 1 teaspoon Dijon mustard 1 tablespoon cornstarch mixed with1 tablespoon water

Directions: 1. In a 5- to 6-quart slow cooker, combine plums, raisins, ginger, onion, sugar, vinegar, cinnamon, curry powder and 1/4 teaspoon each of the salt and pepper. Stir until evenly distributed. 2. Sprinkle pork with remaining 1/4 teaspoon each salt and pepper and place it into the plum mixture in the slow cooker. Cook for 4 hours on HIGH or 6 hours on LOW. 3. Stir in green beans for last 25 minutes of cook time on HIGH or last hour of cook time on LOW. Remove pork and green beans from slow cooker. Pour sauce into a saucepan; stir in mustard. Over high heat (on stovetop), whisk in cornstarch mixture; cook for 1 minute or until thickened. Slice pork and drizzle with plum sauce.

Recipe courtesy of Parents Magazine

More Reasons to Eat Your Breakfast

In case you missed the memo, September is Better Breakfast Month. I’m a big breakfast person. Just ask my family and friends—I’m constantly trying to convert the non–breakfast eaters into morning feeders. A 2007 study published in the Journal of Obesity found that pre-obese or obese women who consumed a high protein (30% of total food intake from protein) weight-loss diet were more satisfied compared to women who ate less protein (18% of total food intake from protein). I know that when I start the day with an egg-and-cheese sandwich, I’m full for far longer than when I have fruit and cereal. I took a look at some of the new to-go offerings for breakfast to see what might fit with a higher protein breakfast. Here’s what I found: Dunkin Donuts: Known more for its high-fat doughnuts than for being a purveyor of healthy breakfast options, Dunkin has stepped up its efforts recently, introducing the new DDSmart menu. The Egg White Turkey Sausage Flatbread Sandwich is just as satisfying as the regular egg-and-cheese sandwiches but has a much better nutrition profile. One sandwich has 280 calories, 6 grams of fat (2.5 saturated), 3 grams of fiber, and a hearty 19 grams of protein. The only drawback is the 820 mg of sodium it comes with (more than 30% of your daily allotment). Their Veggie Flatbread Sandwich clocks in with only 11 grams of protein, but the sodium is also less—680 mg. Starbucks: The coffee giant has recently been working feverishly to come up with healthier breakfast options, including new baked goods and customizable oatmeal. In the high-pro category, the Protein Plate With Peanut Butter definitely lives up to its name. It includes cheddar cheese, apples, grapes, a hard-boiled cage-free egg, a whole wheat bagel and peanut butter. And surprisingly, it only racks up 330 calories. You get 16 grams of protein, 5 grams of fiber, and the sodium isn’t bad at 540 mg. You’ll want to be aware that this plate also gets nets you 16 grams of fat, 4.5 of which are saturated. But if this helps you fill up in the morning, that means you’ll be much less likely to run to the vending machine for an 11 a.m. sugar rush. No doubt we’ll be seeing more breakfast options like this soon from other companies. And if you’re a do-it-yourselfer, hard-boil a bunch of eggs on the weekend so that you have one for each day of the week. Or try Greek yogurt: It’s triple strained, so three times more milk goes into it versus regular yogurt, which means that it has about three times the protein. Sprinkle on some nuts and you’ll get an extra hit of protein. And for all of you who still say you hate breakfast: Just give it a try. Do it for Mom. Your hips will thank you. By Frances Largeman-Roth @Health

Feel Full Longer

A smoothie can be more than just a treat. If it’s a “satiety smoothie,” it can help you fight fat, too, by making you feel full on few calories. While the smoothies we tested delivered on their promises, any snack with a mix of protein, fiber, and healthy fat (key ingredients in most satiety drinks) will work—just stick to 200 calories or fewer. Richard Atkinson, MD, president of the American Obesity Association, gives this advice for managing hunger: “Use what works for you, whether it’s a glass of milk, a protein bar, or one of these drinks.”

Easy Salmon and Bok Choy

Ingredients: 1-1/2 pounds salmon, patted dry 3 tablespoons finely chopped fresh ginger 2 cloves garlic, minced 1/2 cup low-sodium chicken broth 3 tablespoons rice vinegar 2 tablespoons sugar 2 tablespoons low-sodium soy sauce 1 medium-size head bok choy, trimmed and cut into 1-inch pieces, stems and leaves separated (4 cups each) 1 teaspoon hoisin sauce 1/4 cup thinly sliced scallions

Directions: 1. Coat a 5- to 6-quart slow-cooker bowl with nonstick cooking spray and arrange salmon in it, tucking the thin end of fillets underneath. Sprinkle ginger and garlic over salmon. 2. In a medium-size saucepan, bring broth, vinegar, sugar and soy sauce to a boil over high heat. Pour liquid around salmon, not over, and cook on HIGH for 1 hour or LOW for 2 hours. 3. Stir the bok choy stems into slow cooker for last 30 minutes of cooking time on HIGH or the last hour of cooking time on LOW. Add leaves to the slow cooker for final 10 minutes of cooking time on HIGH or final 30 minutes of cooking time on LOW. 4. Carefully remove salmon from slow cooker with a wide spatula; set aside and keep warm. Stir hoisin into liquid. Sprinkle salmon with scallions and serve with bok choy and liquid. Note: While this dish can be cooked on HIGH, the color will be more vibrant and the flavor more delicate if cooked on LOW.

Recipe courtesy of Parents Magazine

2 Simple Steps to a Healthier You

Have you been told by your doctor that you should lose weight or get more exercise? According to a recent survey by the nonprofit organization America on the Move, nearly 40% of Americans have heard these words from their physicians—although many cite lack of time or motivation as common obstacles to weight loss. That’s why America on the Move has launched this month’s STEPtember campaign that encourages people to commit to making two small lifestyle changes for just six weeks. (Yes, it runs into October, but the idea is to get going this month and make it a habit!) Research has shown that by making the following two adjustments every day, 90% of adults can avoid weight gain, and some people may even drop a few pounds. *Take 2,000 more steps a day (about one mile or 15 minutes of walking). See more tips for squeezing in extra steps. *Eat 100 fewer calories (about a tablespoon of butter). See more ways to save 100 calories. For the rest of the month, you can register at America on the Move to sign up for daily dietary and activity email tips, track your daily progress, and enter to win a grand-prize package worth more than $2,500, including exercise equipment, grocery money, and a dietary consultation. You can also find STEPtember events happening in your community: From September 20–27, about 1,400 YMCAs around the country are hosting events to inspire families and individuals to incorporate healthy living into their everyday routines. Find one near you on STEPtember’s information page. The goal for America on the Move Week with the YMCA is to reach 10 billion steps across the United States during the designated week. Help do your part by signing up today! by Amanda MacMillan @ Health

How to Make Exercise a Habit

For many, exercise has a perpetual position at the bottom of the to-do list. You know you have to do it. You know it will help you lose weight faster. You know you need it for good health. Here's how to fit it in. For many, exercise is perpetually a low priority, something you only do for a few days at time, here and there. Many people also believe that exercise requires a large daily time commitment, or that it has to be physically difficult and demanding. But the truth is that even small amounts of light activity can make a big difference in your weight-loss efforts. For many, exercise is perpetually a low priority, something you only do for a few days at time, here and there. Many people also believe that exercise requires a large daily time commitment, or that it has to be physically difficult and demanding. But the truth is that even small amounts of light activity can make a big difference in your weight loss. Forget the myths. First of all, these common misconceptions about exercise may be what's holding you back: Myth # 1: Exercise is never fun. Not only can exercise be fun (Do you hate playing catch with your kids? Hiking through the woods?), it can help fill gaps in your life. For example, "if you're around people all day long, you can choose an exercise that allows you some alone time," says Robyn Stuhr, exercise physiologist and executive vice president of the American Council on Exercise. If you sit in front of a computer, exercise can be a social thing for you. If you never see your spouse, exercise together. If you find something that works for you on a personal level, that will make exercise more fun. Plus, you'll be more likely to do it if you look forward to it. Myth # 2: Exercise is a major disruption. "The bottom line is that exercise, unlike diet, is something you have to make yourself do," says Stuhr. "Everybody has to eat every day, but you have to purposely set aside time to work out. And it's very easy to let other things get in the way." But there's a bonus to working out that you won't notice until you do it. When you exercise, you get more energy. And when you stop (like many yo-yoers do), your energy level starts to drop, so it's even harder to jump back in. Sticking with it helps, even if that causes scheduling problems in the short term. Make it a habit. Making anything a habit—from exercise to eating right—is a matter of having enough "want power," says Palma Posillico, vice president of training and development for Weight Watchers International. "Life gets in the way, so unless you do something proactively, it's very easy to make excuses." One strategy for acquiring a new habit is to imagine the benefits of that habit. In the case of exercise, picture yourself in great shape. This will help inspire you. Here are some other tricks for making exercise a habit:Start slowly.An hour-long high-intensity aerobics class on your first day will only discourage you, maybe hurt you, and send you back to square one. Find an exercise buddy. A workout partner can be immeasurably helpful, because you have a responsibility to your friend not to talk yourself out of exercising. Try to choose a buddy who's in about the same shape as you. Pick an exercise you like. Then commit to trying it consistently for at least three weeks. If you still think you hate it after that amount of time, give yourself permission to say, okay, this isn't working. Then pick something different and repeat. Weight Watchers provides strategies on how to fit exercise into your routine, and create an exercise plan you'll enjoy. Learn more about our approach. Article found here.

Pan-Seared Lemon Sole

1/4 cup all-purpose flour 4 sole fillets 1/2 teaspoon kosher salt 4 1/2 tablespoons unsalted butter 1 lemon, ends trimmed 2 tablespoons capers, rinsed and drained

Place the flour on a plate. Season the sole with the salt and then coat it in the flour, shaking to remove any excess; set aside.

Melt 1 tablespoon of the butter in a large skillet over medium heat. Slice the lemon into 12 thin circles and add them to the skillet. Cook until the lemon is lightly browned, about 2 minutes. Push the lemon to the side of the skillet and add the sole. (You may need to cook it in batches.) Cook until the sole is the same color throughout and flakes easily, about 2 minutes per side. Add the remaining butter and the capers to the skillet. Remove from heat and tilt the skillet to swirl the butter until it melts. Transfer the sole and lemon to individual plates and spoon the capers and butter over the top.

Tip: If cod isn't available, you can substitute another delicate, mild-tasting white fish, like cod, red snapper, or tilapia.

Recipe courtesy of Real Simple

Get the Most out of What You Eat

Feeling satisfied may be your ticket to successful weight management. What is satiety? It’s that lasting feeling of fullness at a meal's end, the feeling that you're no longer hungry or deprived. It can be a hard feeling to achieve with some diets. But satiety isn’t a luxury when it comes to weight loss—in fact, it may be your ticket to successful weight management. "To get more satisfaction out of food, the idea is to fill up on foods that give you a lot of volume for relatively few calories," says Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International. For example, 1/4 cup of raisins and 1 2/3 cups of grapes have the same number of calories, but with the grapes, you obviously get to eat much more, and you're apt to feel more satisfied when you're through. Besides fresh fruit like grapes, other satiating high-volume foods include complex carbohydrates that are high in water, air and/or fiber, such as air-popped popcorn, vegetables and whole-grains like brown rice, says Miller-Kovach. But lean protein-rich foods, such as a skinless chicken breast, low-fat or nonfat yogurt or skim milk can also contribute to satiety, she adds. That's why, for maximum satisfaction, you might want to make sure your meals also contain some lean protein, says Miller-Kovach. Super-Satisfying Temptation Tamers Other mealtime tricks for pumping up the volume in your food to maximize your satisfaction on fewer calories: Start meals with a first course of broth-based soup, vegetable juice or a salad with reduced fat or low-fat dressing. One caveat: "Make sure that first course isn't more than 100 calories," says Barbara Rolls, PhD, Guthrie Chair of Nutrition at Pennsylvania State University. Otherwise, you could end up eating too many calories at that particular meal. According to Rolls' research, which has been published in her book Volumetrics (Harper Collins, 2000), subjects who began their meals with a high-volume, low-calorie starter like soup or salad ate 100 fewer calories over the course of the entire meal compared to those who started their meal with the entrée. Eat more vegetables, such as leafy greens, lettuce, tomatoes, green beans, summer squash and onions. In fact, stash them in stews, soups, pasta sauces, pizza and meat loaf. They're high-volume, high-satisfaction, low-calorie superstars because they're loaded with water and fiber, Rolls says, two top filler-uppers. Limit very dry foods,such as pretzels, crackers and chips. Dry foods lack water and thus are low in volume. "Dry foods pack a lot of calories into a small portion and are easy to overeat," says Rolls. You can also make it second nature to gravitate toward healthy foods that fill you up. When you follow one of Weight Watchers’ two food plans, the Flex Plan and the Core Plan®, we can help you learn to naturally seek out these foods, while still being able to enjoy the treats you love. Eventually you might find yourself gravitating towards these more satisfying, less caloric choices, making your healthy eating habits a way of life, not a chore. Learn more about our food plans. Information courtesy of Weight Watchers

Tofu for Dummies

Not sure what to do with those mushy blocks of white stuff? Not many people are! Learn how to buy, store and prepare tofu. Some people say that tofu is tasteless; others admit that they're turned off by its spongelike look and texture. But this vegetarian food is so versatile, and can be so well flavored when properly prepared, that even the most steadfast meat lovers will enjoy its taste. Plus, they'll reap the heart-healthy benefits of soy's antioxidants and get a protein source that provides a small dose of good-for-you fats. Firm, Silken or Soft? When Daniel Soloway, roundsman (line cook) at Heartbeat restaurant in New York City, talks about tofu, he makes it sound like a wonder food. After all, it seems to possess the magical ability to take on virtually any flavor or texture. Cases in point: Soloway uses tofu to add creaminess to wasabi-mustard dressing; he also uses it to add volume to scrambled eggs. Before you cook with tofu, though, know that not all those blocks of soybean curd are alike: Soft tofu works well in egg dishes, smoothies and as a cheese substitute—for example, in Italian cooking and desserts like cheesecake. Silken tofu, a flanlike variation of soft tofu, can be used as a mayonnaise alternative in salad dressings or as a cream substitute in soups and pasta dishes. Extra firm and firm tofu are best used for grilling, sautéing, stir-frying and pan-frying. (Make firm tofu easier to handle by compressing it between two plates for 30 minutes—weighted down with a heavy pot—to squeeze out some excess water. Or freeze it to yield a "meatier" taste.) Purchase and Storage Although tofu is sometimes sold fresh in bins of water, we recommend that you buy the packaged kind to reduce your risk of consuming harmful bacteria. Consider buying brands that are nutrient-fortified for a calcium boost. Once the package is opened, store any unused tofu in the refrigerator in a glass or plastic container, submerge it in a few inches of water, and change the water daily. The tofu should keep fresh for 5 to 7 days, but Soloway warns that tofu should be thought of like any vegetable: Would you keep half a tomato in the fridge for a week and still expect a really fresh taste? Preparation Ideas Soloway enjoys eating sliced, firm tofu sprinkled with cinnamon-sugar for breakfast. He also highly recommends flavoring it with Tabasco sauce. Some of his other ideas include the following: 1. Make a pasta sauce by processing asparagus and silken tofu in a juicer, then mixing it with fresh mushrooms. 2. Add crumbled soft tofu to scrambled eggs to increase their volume without affecting their flavor (start scrambling the eggs, add the tofu and cook through). 3. Combine silken tofu with wasabi mustard, then season it to taste for a creamy dressing. 4. Dredge strips of firm tofu in seasoned cornstarch and pan-fry it so it becomes crisp. For a sweet treat, sprinkle with cinnamon sugar. Or for something savory, dip the strips in marinara sauce to make "mock" mozzarella sticks. Information courtesy of Weight Watchers

Stick to Your Diet No Matter What

Many women let stress and special occasions get to then, and then they gain weight. The way to tackle this problem is to learn to handle daily stresses by regrouping each day and have more stress management to become more resilient. What does this mean? To regroup means that no matter what hits you, you can cope. Regrouping means that you see life's events, and you adjust and adapt to them without engaging in self-destructive habits. The art of regrouping is a powerful tool that allows you to use opportunities that appear during crises and to continue a healthy eating and activity plan. Here are some stress management tips and exercises to help you as you learn how to regroup throughout the year. Step 1: Get an Attitude Say to yourself: I am stress resilient. Imagine that you are a strong oak tree. No amount of wind will cause your trunk to bend. The trunk is your inner core. Your branches, however, are flexible. They are your protective stress management adapters and bend with the wind. On a calm day, the branches don't move. But in a storm, they may twist and turn to keep from breaking. Step 2: Use All of Your Plans Create a Plan A. Write down your healthy eating and activity plan on a low-stress day. Now, make a list of everything that could wreck your stress management plan. It could be unexpected guests for dinner, an illness, a deadline, financial problems, or a broken treadmill. Now, rewrite your Plan A incorporating any of these problems and show how you can work around them. Create a Plan B, C, D, and E. The trick? Make do! Example: It's too cold to take your Plan A walk. Plan B means walking in the mall or on the health club's treadmill. Tell yourself each day, No matter what kind of curveball I have to catch today, I'll simply make do! Step 3: Regroup after Relapse Regrouping after a discouraging bout of self-destructive behavior is tough. Say to yourself, Okay, things got out of control. Now I've got to get back to it. If you give yourself 3 days of self-destruction withdrawal, you can usually regain momentum and continue the journey. Why 3 days? You need time to relearn Plan A, practice it, and let it solidify. You need to turn off the self-critical thoughts and jump into your healthy stress management routine again. The 72-Hour Regrouping-After-Relapse Plan Day One: Plan how and when you'll eat and exercise. Don't think any negative thoughts about yourself! Keep busy. Get to bed early, and cut out habits (such as TV) that stimulate overeating. Day Two: Repeat Day One. Congratulations! You made it through without any self-destructive behavior. Today, plan and be prepared. No negative thoughts allowed. Get to bed early. Day Three: Now feelings of accomplishment begin to supplant self-hate. You are still vulnerable, so repeat Day Two's routine again. You will regroup countless times in your life; veering off your stress management routine is just another opportunity to practice the art. Now, when stresses occur, you will be able to adapt, adjust, and cope without destroying your baseline healthy lifestyle. No need for anxiety about the months ahead. You can regroup to stay fit and well! By Pamela M. Peeke, MD, MPH , Dr. Peeke is a senior scientist in developmental endocrinology and metabolism at the National Institutes of Health, where she has researched the relationship between stress, nutrition and longevity. Prevention Magazine

Team 'The Twinners': Tweigh-in Day Edition #5

Well, the wait finally paid off! I'm proud to report that I'm down two pounds this week! Finally! See you next week!