What I Am Eating - Day Four

Menu: Black coffee w/sweet-n-low Kashi Go Lean Truly Vanilla Oatmeal Kashi Tuscan Bake Veggie Bake Sugar Free Raspberry Jell-O Yoplait Delights Parfait - Caramel Water Kashi TLC Fruit & Grain Dark Chocolate Coconut Bar Amy's Spinach Feta in a pocket Sandwich Wax beans Weight Watchers Candy Bar ice cream Vans Whole Wheat low fat waffles (2) Exercise: None Countdown to Goal = 25 Days

Are You Eating Hidden Calories?

By Laurie Saloman Reviewed by QualityHealth's Medical Advisory Board If you're choosing your meals carefully and exercising on a regular basis but still not seeing the scale move, there's something you may not have considered: Some foods and beverages carry a lot of hidden calories-so you could be consuming hundreds of extra calories a day without even knowing it. Read on for some of the worst offenders. Coffee creamer. If you make just three trips to the office coffeepot daily, you could be significantly adding to your calorie total. Why? That innocuous-looking little container of creamer. According to the Center for Science in the Public Interest, a nutrition and food-safety advocacy group, the nutrition label on coffee creamer may indicate a serving size as having 10 calories, but most people put in a tablespoon-considerably more than a serving. Even if you use artificial sweetener instead of sugar, the creamer alone could be adding more than 100 extra calories to your diet. Bring in your own small container of skim or 1 percent milk so you can indulge when you want to. Granola. It sounds healthy, but don't be fooled. Between the crushed-up nuts and plenty of added sugar, many commercial brands are hiding somewhere around 500 calories a cup. Add a cup of 2 percent milk to that, and you've got a 600-plus-calorie breakfast. A better bet? Try one of the lower-calorie cereals on the market that mix flakes with small amounts of nuts or "clusters." Or try egg whites, a bowl of oatmeal, and fresh fruit. You'll be more satisfied for about half the calories. Salad dressing. It's easy to think you're being virtuous by ordering a salad for lunch, but if it's drowned in dressing you could end up consuming more calories than if you'd gotten a fast-food burger. The American Cancer Society recommends ordering dressing on the side so you can control the amount you eat. It also suggests steering clear of other fatty salad toppers like bacon bits, cheese, and mayonnaise-laden items like tuna or chicken salad. You do need some healthful fats with your meal, however, so go for a few avocado slices or sliced almonds. Smoothies. How can fruit and a little yogurt be bad for you? The problem is that the typical smoothies sold at national chains are huge and loaded not only with fruit but often with sugar and sometimes frozen yogurt or ice cream. They're hiding hundreds of calories yet don't even provide you with the satisfaction of chewing on a piece of fruit. If you like the creaminess of a smoothie, you can make your own at home. Throw in a serving or two of your favorite fruit, a little ground flax or wheat germ, skim milk, a spoonful or two of yogurt, ice cubes, and blend well. Or buy the yogurt smoothies sold in the dairy section of your local supermarket. They come in pre-portioned bottles, and you can find many good varieties for fewer than 200 calories. Article / Source

Linguine With Zucchini and Chickpeas

Ingredients 12 ounces linguine (3/4 of a box) 2 tablespoons olive oil 3 small zucchini, cut into thin half-moons kosher salt 1 15-ounce can chickpeas, rinsed 2 cloves garlic, sliced 1/4 teaspoon crushed red pepper 1/2 cup grated Parmesan (2 ounces) Directions 1.Cook the pasta according to the package directions. Reserve 1/2 cup of the pasta water, drain, and return the pasta to the pot. 2.Meanwhile, heat the oil in a large skillet over medium heat. Add the zucchini and 1/2 teaspoon salt. Cook, tossing often, until just tender, 4 to 5 minutes. Add the chickpeas, garlic, and red pepper and cook until heated through, 2 to 3 minutes. 3.Toss the pasta with the reserved pasta water and 1/4 cup of the Parmesan. Divide the pasta among bowls and top with the zucchini mixture and the remaining 1/4 cup of Parmesan. Recipe courtesy of Real Simple

What I Am Eating - Day Three

Menu: Weight Watchers Light String Cheese Black coffee w/sweet-n-low Orowheat Sandwich Thin with Country Crock Light Spred Kashi Veggie Chana Masala Water Kashi TLC Fruit & Grain Dark Chocolate Coconut bar Boca Original Chik'n Meatless Patty Orowheat Sandwich Thin Weight Watchers Candy Bar Ice Cream Exercise: None Countdown to Goal = 26 Days

Stir-Fried Rice Noodles With Tofu and Vegetables

Ingredients 1 8-ounce package rice noodles or 12 ounces linguine 1/4 cup brown sugar 1/4 cup low-sodium soy sauce 2 tablespoons fresh lime juice 1 14-ounce package firm tofu, cut into 1/2-inch-thick slices 1 tablespoon canola oil 2 carrots, cut into thin strips 1 red bell pepper, thinly sliced 1 tablespoon grated fresh ginger 2 cups bean sprouts 4 scallions, thinly sliced 1/4 cup roasted peanuts, roughly chopped 1/2 cup fresh cilantro (optional) Directions 1.Boil the noodles according to the package directions. Drain and return them to the pot. 2.Meanwhile, in a small bowl, whisk together the sugar, soy sauce, and lime juice. Gently press the tofu between layers of paper towels to remove excess liquid, then cut into ½-inch pieces. 3.Heat the oil in a large skillet over medium-high heat. Add the carrots, bell pepper, and ginger and cook, stirring, for 2 minutes. Add the tofu and bean sprouts. Cook, stirring, until the vegetables are slightly tender, 3 to 4 minutes. 4.Toss the noodles with half the soy sauce mixture and cook over medium-high heat until heated through, 1 to 2 minutes. Transfer to a platter and top with the vegetables and the remaining soy sauce mixture. Sprinkle with the scallions, peanuts, and cilantro, if using.

Recipe courtesy of Real Simple

Sidestep Sneaky Weight Loss Sabetours

By Tracy Olgeaty Gensler, R.D., Best Life nutritionist Three roadblocks commonly interfere with the best laid weight-loss plans: Food, family and friends. The first one is a cinch to overcome—with the Best Life recipes and meal plans, you'll learn how to choose nutritious, low-calorie and delicious food. That leaves just two obstacles—family and friends. If you're lucky, they will rally around you to encourage you as you try to slim down. But realistically, this isn't always the case. Maybe your pal won't take no for an answer about joining her for drinks during happy hour. Or perhaps it's a spouse or your kids who tempt you with junk food. Armed with these simple tricks, you can take responsibility for your new health habits and stick to them in the face of opposition: Deflect comments swiftly. When you find yourself challenged by insensitive comments from an aunt or mother-in-law, change the subject; talk about sports, the weather or anything that gets the focus off of you. Skip double duty. Your husband and/or kids refuse to eat your healthier, low-calorie food, which means you often have to make two separate meals. Try to avoid the extra work by choosing family-friendly recipes, like many of the dishes in the Best Life recipe database. Let them have their cake. It might be impossible to rid your kitchen of all treats, but you can at least limit it to one or two. And make sure to stash them in an out-of-the-way cabinet so they don't tempt you. Bring your own food. For your next get-together, offer to bring along a healthy dish so you know there's at least one nutritious food. And allow yourself to splurge on one treat, like a glass of wine or slice of pie. Source

What I Am Eating - Day Two

Menu: 32 ounces of water EAS Advant Edge Carb Control French Vanilla Protein Shake Black coffee w/sweet-n-low Kashi Pesto Pasta Primavera frozen meal Sugar Free Jell-O Cup, raspberry Yoplait Delights Parfait, Caramel Water (2) Weight Watchers Light String Cheese Sugar Free Red Bull Apple Water Progresso Light Vegetable & Noodle Soup Saltine Crackers (15) Kashi TLC Fruit & Grain Dark Chocolate Coconut bar Exercise: 20 Minutes / Treadmill 30 Minutes / Walk outside on lunch 60 Minutes / Incline Countdown to Goal = 27 Days

Ravioli With Apples and Walnuts

Ingredients 1 pound cheese ravioli (fresh or frozen) 2 tablespoons olive oil 1/2 cup walnuts, roughly chopped 1 crisp apple (such as Braeburn or Gala), cut into matchsticks 1/2 cup fresh flat-leaf parsley, chopped kosher salt and black pepper 1/4 cup grated Parmesan (1 ounce) Directions 1.Cook the ravioli according to the package directions. 2.Meanwhile, heat the oil in a medium skillet over medium heat. Add the walnuts and cook, stirring often, until lightly toasted and fragrant, 4 to 5 minutes. 3.Add the apple, parsley, 1⁄2 teaspoon salt, and 1⁄4 teaspoon pepper and toss to combine. Spoon over the ravioli and sprinkle with the Parmesan.

Recipe courtesy of Real Simple

Vegetarians: Get Enough Iron, Protein, and Vitamin B12 in Your Diet

I've been giving a lot of thought lately to eating a vegetarian diet. I found this article and thought it might help when I eventually take the plunge. Which might be sooner, than later. :: :: By Laurie Saloman Reviewed by QualityHealth's Medical Advisory Board Eating vegetarian is a great way to improve your health, slash your budget and help the planet. But it's important to shop for food carefully since a meat-free diet may lack certain key nutrients such as Vitamin B12, iron and protein. Want to get the most out of your meals? The Vegetarian Resource Group has the scoop on what you need to look for when cruising the supermarket aisles or your local farm stand: B12. You don't need much B12, but it's very important to get at least a little. B12 plays a role in blood formation and cell division, and a deficiency can lead to anemia and irreversible nerve damage. Since plants don't make B12, your best bet for covering this base is to take a supplement or eat fortified foods. Look for breakfast cereals or milks with added B12. Another option is to buy a nutritional yeast and add it to your food. Iron. Adequate iron intake keeps red blood cells functioning properly and able to deliver oxygen to all parts of the body. Without enough iron, you can become easily fatigued and eventually anemic. It's especially important to get enough iron if you're pregnant. Your doctor may prescribe an iron supplement, but you can make the effort to eat more foods containing iron as well. Try to eat iron-rich foods at the same time as Vitamin-C foods; your body will absorb the most iron this way. Your best bets? Dark leafy green vegetables are loaded with iron. Beans also are an excellent source of iron, as is blackstrap molasses. Also try dried fruits, quinoa, tofu, tempeh, and iron-enriched foods such as breads and breakfast cereals. Protein. While non-vegetarians often turn to poultry, fish and beef for their protein, vegetarians have to be more creative, especially when eating in restaurants. But there are plenty of ways to get protein, which is essential for proper muscle function as well as overall health. Beans are a top source of protein, as are tofu (often found in Asian restaurants), eggs and cheese. Nuts and nut butters provide a hefty dose of protein along with heart-healthy fats. And the grocery shelves have exploded in recent years with all kinds of vegetarian patties and other meat substitutes that can be used in sandwiches, entrees and salads. Many of them can even be grilled on the barbecue, so you can enjoy your burger along with everyone else! Article / Source

What I Am Eating: Day One

Menu: Herbed Zucchini and Mushroom Frittata (1 serving) Recipe found here. Coffee, black with sweet-n-low Kashi TLC Dark Chocolate Coconut Fruit & Grain Bar McDonald's Large Iced Coffee w/Sugar Free Vanilla Syrup Herbed Zucchini and Mushroom Frittata (3 servings) Water Weight Watchers Candy Bar Ice Cream Weight Watchers Light String Cheese Orowheat Sandwich Thin with Country Crock Light Spred Exercise: None Countdown to Goal = 28 Days

Daily Recipe: Herbed Zucchini and Mushroom Frittata

Enjoy this low fat Herbed Zucchini and Mushroom Frittata when you want to prepare a special breakfast or brunch dish. It's perfect for Easter or Mother's Day. I use egg substitute to lower the amount of cholesterol, but you can also use a combination of whole eggs and egg whites if you prefer. Prep Time: 10 minutes Cook Time: 10 minutes Ingredients: •1 small-medium zucchini, halved lengthwise then sliced •3/4 cup sliced mushrooms •1 cup egg substitute (or 2 whole eggs and four egg whites) •1/4 cup fat-free milk or fat-free half and half •Freshly ground black pepper •1/2 tsp dried oregano •2-3 small sprigs fresh rosemary •1/4 cup reduced fat cheese Preparation: Coat a medium nonstick skillet with an oven-proof handle* with cooking spray. On a medium heat, sauté mushrooms and zucchini until softened, about 3-4 minutes. Preheat broiler. Combine egg substitute (or whisk eggs and egg whites) with milk, ground pepper and oregano. Pour mixture over vegetables in skillet. Add rosemary sprigs, and sprinkle with cheese. Cook gently for five minutes, until eggs set around the edges. Carefully transfer skillet to broiler and cook frittata under the broiler for 3-4 minutes until eggs are set and are golden in color. Remember to remove skillet using a potholder, as the handle will get very hot. Cut frittata into 4 wedges and serve immediately. * If your skillet doesn't have an oven-proof handle, wrap the handle in foil. Per Serving (with egg substitute): Calories 60, Calories from Fat 12, Total Fat 1.5g (sat 0.9g), Cholesterol 5mg, Sodium 183mg, Carbohydrate 3.2g, Fiber 0.5g, Protein 8.8g Per Serving (with eggs and whites): Calories 83, Calories from Fat 34, Total Fat 4g (sat 1.7g), Cholesterol 110mg, Sodium 154mg, Carbohydrate 2.8g, Fiber 0.5g, Protein 9.4g

Recipe Source

8 Easy Stressbusters

Reviewed by QualityHealth's Medical Advisory Board Sometimes daily life can get the best of us, and our stress levels can zoom off the charts. With family issues, workplace worries, and day-to-day obligations, anxiety can take a toll on how we feel, both physically and emotionally. To ease feelings of anxiety or tension, try these methods of stress reduction: 1. Take a Deep Breath When people are stressed, they tend to take shallow breaths, which can actually increase feelings of tension. Taking several slow, deep breaths can restore a sense of calm, and can be done almost anywhere. Start by exhaling deeply while contracting your stomach, then inhale slowly as you expand your abdomen. Continue inhaling as you expand your chest and raise your shoulders up to your ears. Hold your breath for a few seconds, then slowly exhale in a reverse pattern. Repeat two or three times, and feel the stress melt from your body. 2. Exercise Activity helps the body to relieve tension, and it also releases endorphins, our own feel-good' chemicals. Any type of exercise is beneficial, so anything from jogging to swimming to a brisk walk around the office can help decrease stress. 3. Slow Down When things get hectic, particularly at work, we tend to speed up in order to feel like we are getting things done in a timely manner. If you feel stressed out while doing your job, practice slowing down. Instead of breathlessly answering your phone the second it rings, take a moment to calm yourself before picking up. Slow down your speaking, too; talking at a rapid pace may make you sound tense, as well as cause you to feel flustered and out of control. 4. Visualize a Stress-Free You During visualization, also known as guided imagery, you're in control of your own peaceful dream. Imagine a calm, relaxed setting, such as a beach, mountain peak, or your patio, and insert yourself into the scene. Stay with your vision for several minutes, until you feel your mind and body relax. Visualization can be practiced at home or in your office, with or without an audiotape to guide you. 5. Remember to Eat Hunger and dehydration can intensify feelings of anxiety and stress, as well as cause headaches. No matter how busy you are, be sure to eat regularly and drink plenty of fluids. 6. Check Your Posture Remember to keep your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain, and increased stress. 7. Try Yoga Yoga, a widely practiced mind-body exercise, can reduce stress and help you feel calm and centered. Yoga poses improve flexibility and strength, and incorporate breathing techniques that aid in relaxation and general feelings of well-being. 8. Enjoy a Massage Treat yourself to a professional massage. Massage consists of kneading muscles and soft body tissues to relieve stress, tension, and pain. A good massage therapist can loosen and relax tight or sore muscles. Your whole body will feel relaxed, yet refreshed and invigorated. Article courtesy of Quality Health

Overtime and Re-committing

Gosh, I can't even recall the last time I updated here. Chances are good it's because I haven't been doing very well and why would I want to see that day in and day out by updating this here blog? This blog is supposed to keep my accountable. It's supposed to keep me focused. And yes, while it does, when I fall off the wagon and don't update? It's easier to just go with it then try to get back on track. Until the guilt starts to sink in. And the number on the scale starts to increase instead of decrease. Or even better, when I start to feel really crappy about myself because none of my clothes fit right. Let's not forget too that I usually feel sluggish, and tired as well. It's just not good for my self esteem to not food journal, to not watch what I eat and most importantly - exercise. So I'm recommitting myself - today. Once and for all. I understand that there will be good days and bad days, but overall what self sabotage I've been doing to myself? Just isn't healthy. So this is the deal, my birthday is in 28 days. By my birthday I'm hoping to have lost 15 pounds. And yes, while I've set the bar high for myself, it's a goal. And I'm going to meet it. Wish me luck and see you tomorrow!

Cranberry Spinach Salad

INGREDIENTS 1 tablespoon butter 3/4 cup almonds, blanched and slivered 1 pound spinach, rinsed and torn into bite-size pieces 1 cup dried cranberries 2 tablespoons toasted sesame seeds 1 tablespoon poppy seeds 1/2 cup white sugar 2 teaspoons minced onion 1/4 teaspoon paprika 1/4 cup white wine vinegar 1/4 cup cider vinegar 1/2 cup vegetable oil DIRECTIONS 1.In a medium saucepan, melt butter over medium heat. Cook and stir almonds in butter until lightly toasted. Remove from heat, and let cool. 2.In a large bowl, combine the spinach with the toasted almonds and cranberries. 3.In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, onion, paprika, white wine vinegar, cider vinegar, and vegetable oil. Toss with spinach just before serving. {source}

10 Supermarket-Savvy Tips

The next time you head to the grocery store, follow these tips to save money and make healthier choices. By Emily L. Ciraolo Reviewed by QualityHealth's Medical Advisory Board The average American family spends $4,300 per year on food, according to the National Grocer's Association (NGA). This may seem like a lot, but don't worry: There are ways to cut down on spending and make healthier choices when grocery shopping. First, you need to be prepared. Keep in mind that grocery stores are not laid out for your convenience--the goal is to keep you in the store for as long as possible. The longer you're there, the money you're likely to spend and, oftentimes, the poorer the choices you'll make. Follow these easy shopping tips to help slim your grocery bill and your waistline: Shop the perimeter. Healthy foods like fruits, vegetables, dairy products, fresh meats and fish, and fresh whole-grain breads are located around the perimeter of the store. Pre-packaged and unhealthy foods and snacks are often in the aisles. Don't shop when you're hungry. When you walk into a store, you're often immediately hit with the smell of delicious food. That's why baked goods are usually at the front of the store. It's hard to be a smart shopper when everything makes your mouth water. Look high and low. The most expensive items are usually placed at eye level: 5 feet 4 inches from the floor, to be exact. If you're looking for less-expensive options, you're going to have to work for it, reaching high and bending down low to the less accessible shelves. Forget what you think you know. Don't assume that items are on sale just because they're at the end of aisles. Oftentimes, grocers do this to catch your attention, not necessarily to give you a good deal. Don't get distracted. Staple items, such as dairy, meat, and deli products, are placed at the back of stores. It's no coincidence that you have to walk through several other departments to get to the things you need. Grocers know you're likely to stop in the other departments and make purchases. Compare unit prices. Contrary to popular belief, larger-size products are not always a better buy. This often holds true for items such as peanut butter, tomato products, cottage cheese, and tuna fish. Avoid the crowd. If you get flustered or annoyed by crowds, you may be likely to buy the first thing you see just so you can get out of there. By shopping early in the morning or late at night, you can avoid the tendency to impulse shop. Clip coupons. Check to see if your local grocery store accepts competitors' coupons. Every little bit helps, right? Don't forget your supermarket brand. Often your supermarket brand's products are cheaper, even if you have a coupon for a name-brand product. You and your family likely won't notice a difference in taste. Make a list and stick to it. If you have an itemized list, you'll be less tempted to spend money on unnecessary products--or to let the sweet smell of cinnamon buns lure you to buy one...or a dozen. Article courtesy of Quality Health

Taste of Home Recipe: Fresh Tomato Basil Tart

This tart is the perfect way to celebrate the bounty of your garden! It's a wonderful meatless dish that highlights fresh summer ingredients. Try it as an appetizer or main dish. You can top the finished dish with additional basil for a pretty presentation. Ingredients: 2/3 cup whole wheat flour 1/3 cup all-purpose flour 1/2 cup cold butter 4 to 5 tablespoons cold water 4 plum tomatoes 3 cups (12 ounces) shredded part-skim mozzarella cheese 1/2 cup fresh basil leaves, thinly sliced 1 tablespoon olive oil 1/4 teaspoon salt 1/8 teaspoon pepper Directions: In a large bowl, combine the flours; cut in butter until crumbly. Gradually add water, tossing with a fork until dough forms a ball. Cover and refrigerate for 30 minutes or until easy to handle. On a lightly floured surface, roll out pastry to fit a 9-in. fluted tart pan with a removable bottom. Transfer pastry to pan; trim even with edge. Bake at 350° for 13-15minutes or until lightly browned. Meanwhile, thinly slice the tomatoes; place on paper towels to drain. Sprinkle 2 cups cheese into the crust; top with basil. Set three tomato slices aside; arrange remaining slices in a slightly overlapping pattern around edge of tart. Drizzle with oil; sprinkle with salt and pepper. Sprinkle remaining cheese in center of tart; top with reserved tomato slices. Bake for 25-30 minutes or until crust is crispy and cheese is melted. Let stand for 15 minutes before serving. Yield: 6-8 servings. {source}

Give Yourself a Metabolism Makeover

You may think you’re doing all you can to keep your metabolism going strong, but chances are, you’re missing a few key steps. By: Laurie Saloman Reviewed by QualityHealth's Medical Advisory Board You may think you're doing all you can to keep your metabolism going strong, but chances are, you're missing a few key steps. Here, Nicki Anderson, a National Academy of Sports Medicine-certified personal trainer and president of Reality Fitness Inc., offers insight on how to make your body blast away as many calories as possible. Strength train. "One of the biggest missing pieces for people 45 and over is they just don't strength train," Anderson says. "Strength training increases your lean muscle mass, which requires more energy to function. The more lean muscle mass you have, the higher your metabolic rate." Studies show that metabolism stays elevated for 24 hours after a strength-training session versus just an hour for a cardio workout. And women shouldn't be afraid of bulking up--they simply won't get as big as men. Do intervals. Instead of plodding along on the treadmill at the same pace for the same amount of time every day, switch up your routine: Walk fast for a few minutes, then slow down for the same amount of time, then repeat the sequence. Intersperse running and walking. Or add hills to your workout instead of staying on a flat path to generate a greater calorie burn. According to Anderson, "interval training teaches the heart and muscles to use oxygen more efficiently." Get some variety. Your body will respond better if you surprise it by doing different movements rather than sticking with the same routine all the time. Try engaging in your regular workout two or three times a week and adding one or two new forms of fitness on other days. Eat breakfast. Sadly, skipping breakfast is common in our busy society. But partaking of a morning meal is a necessary part of being fit and healthy. During a fast-such as the hours you spend sleeping-your metabolic rate drops, according to Anderson. Breakfast is a wake-up call to your body that there's work to be done and calories to be burned. Plus, a morning meal will give you the energy to engage in your workout. {source}