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Roasted Zucchini

This quick and delicious snack or side dish is a great way to serve juicy roasted zucchini and summer squash. Add a dash of rosemary and garlic, and make bland dishes a thing of the past.

PREP: 15 minutes ROAST: 20 minutes OVEN: 425°F MAKES: 4 servings

2 cloves garlic, minced (1 teaspoon minced)
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
1 1/2 pounds zucchini and/or yellow summer squash, sliced ½-inch thick (about 6 cups)

1. In a small saucepan, cook garlic in hot oil over medium heat for 30 seconds. Stir in rosemary, pepper, and kosher salt.

2. Place zucchini in a 13x9x2 baking pan; add oil mixture. Toss to coat. Roast, uncovered, in a 425°F oven about 20 minutes or until crisp-tender, stirring once.

Nutrition Facts per serving: 61 cal., 4 g total fat (1 g sat. fat), 0 mg chol., 138 mg sodium, 6 g carbo., 2 g fiber, 2 g pro.

Source: SonomaDiet.com

Cheese on a Diet?

Dear Glenny’s,

I love cheese, but can it fit into my weight loss program? I want to use fat-free cheese whenever possible, but I don’t like the taste of it. Do you have any advice? Also, what are the health benefits of cheese? Thanks.

Carol

The Office Food Pyramid

An enlightening look at the office food pyramid

Olive Oil is a Weight Loss Blessing

There’s probably no food choice you’ll make that does more for your health and weight loss efforts than olive oil.

That’s good news for your taste buds, because no other vegetable oil comes close to olive oil’s rich and pleasing flavor — no wonder this heart-friendly oil is a huge part of the Mediterranean diet. Research has made clear that a major reason for southern Europeans’ low rate of heart disease is their liberal use of olive oil as their main source of dietary fat. By adopting olive oil in the same way, you’ll get the same benefits. And because you’ll learn to enjoy olive oil in healthy amounts in place of the harmful fats you may be used to, you will lose weight.

To appreciate olive oil as a power food, banish from your mind the notion that it’s the “least bad” fat. It’s a heart-healthy food that’s good for you. You need dietary fat to lose weight, but you need the right kind. Olive oil is one of the best. Choose extra-virgin olive oil and you’ll also enhance the flavors of your food. The kind of fat that olive oil is mostly made of (monounsaturated fat) actually lowers your levels of the bad, LDL cholesterol and blood fats called triglycerides. The fats you’ll be avoiding (saturated fat) raise those levels. That alone qualifies olive oil as a power food par excellence.

Source: SonomaDiet.com

Healthy Breakfasts

Eating a healthy breakfast is one of the most important things you can do to lose weight and keep it off! Here is a list of seven of our favorite healthy breakfasts:

• Power Packed Oatmeal1/2 c. Oatmeal prepared with 1c. water. MicrowaveAdd 1 T. ground flaxseedAdd 1 scoop of vanilla whey powderAdd 1/2 c. blueberries or strawberriesCalories: 320g Fat:12g Carbs: 46 g Fiber: 12g Protein: 32g
• English Muffin KickTry toasting a Thomas Light English Muffin. 100 calories and 8g. fiber. Cook 1/4 c. egg beater into a pattie. (You can add salsa for a kick) Put one slice of fat free cheese on the English Muffin then the egg. You can also add a slice of turkey bacon to make this healthy breakfasts more satisfying.
• Cottage Cheese Delight6 eggs2 TBSP Lemon Juice2 tsp Vanilla15 Pkg. Diet Sweetener12 oz Fat Free Cottage CheeseCinnamonPreheat oven to 350. Have ingredients at room temperature. Blend all Ingredients except cottage cheese and cinnamon thoroughly in the blender. Gradually add cottage cheese and blend until very smooth. Spray Pam lightly on Glass or tinfoil pan. Pour into glass 9 x 13 pan. Top with pure cinnamon. Bake for 45 minutes or until cake is firm. Turn oven off and leave cheesecake there with the oven door open for 1 hour. Chill overnight. One fourth is considered 1 protein. Tip: Try with sugarfree syrup.
• Special K Protein PlusBowl of Special K Protein Plus (make sure it’s this variety), one cup of plain soy milk, and a packet (1-2 tablespoons) ground flax – add fruit or berries and/or .5 packet Splenda. + Small coffee with .5 Splenda. If you don’t like the taste of soy milk, try the Vanilla or other flavored variety first – slowly move into the plain. The omega-3 from flax is incredibly good for you too, making this a great healthy breakfast.
• Healthy French ToastWe love French Toast, but to make it part of our top five healthy breakfasts, we use Weight Watcher’s bread (100 cals for 2 pieces) In a bowl, put one egg white, a splash of milk, teaspoon of cinnamon, a packette of sweetner. In a frying pan, spray with pam cooking spray and make the french toast as you normally would make it. Cut up fresh fruit (strawberries or blueberries are the best) and top the frech toast with that. For syrup, I am not sure if you have this in the US, but it’s called Sorbee Maple Syrup 12 fl.oz. and it’s Sugarfree (Serving: � cup (60ml) Calories: 10) Also there is E.D. Smiths Sugarfree Syrup which is made with Grape juices.

Soluble Fiber vs Insoluble Fiber

Hi Glenny’s:
I was wondering, what is the difference between “soluble fiber” and “insoluble fiber”? Are both important for me in order to get the full benefits of a so-called “high-fiber” food? Is there a certain ratio of the two types that a person should shoot for?

Thanks.

Fran

How To Know When Your Diet Has Too Much Fat

“You know you’re getting too much fat in your diet when your freckles are made of pepperoni.”

Eating Apples Leads to Smaller Waistline

Not eating your apple a day? Perhaps you should be. Adults who eat apples, apple juice and applesauce have a significantly reduced risk of metabolic syndrome, a cluster of health problems that are linked to numerous chronic diseases such as diabetes and cardiovascular disease.

The study results, presented at the Experimental Biology 2008 meeting this week, were derived from an analysis of adult food consumption data collected in the 1999-2004 National Health and Nutrition Examination Survey (NHANES), the government’s largest food consumption and health database.

The study notes, “We found that adults who eat apples and apple products have smaller waistlines that indicate less abdominal fat, lower blood pressure and a reduced risk for developing what is known as the metabolic syndrome.”

Source:
Stacie Haaga
U.S. Apple Association

Curried Chicken Salad

What’s for lunch? Whip up this flavorful chicken dish for a truly delicious (and healthy) midday meal.

Makes 4 (1-cup) servings

Description

Serve this sensational salad as is or try it inside half of a large scooped-out tomato or on top of fresh salad greens.

Prep time: 15 minutes

Ingredients
11/2 cups plain fat-free or low-fat yogurt
1 tablespoon curry powder
1/2 teaspoon ground ginger
11/2 pounds boneless, skinless chicken breasts, cooked and cut into 1/2-inch cubes
3 celery stalks, diced
1/2 small red onion, diced
1/4 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together yogurt, curry powder, and ginger in a large mixing bowl. Stir in chicken, celery, onion, and cilantro; season to taste with salt and pepper. Serve at room temperature or refrigerate for at least 1 hour before serving for more concentrated flavor.

Nutritional Information:
240 calories
2.5 total fat (0.5 g sat)
11 g carbohydrate
44 g protein
1 g fiber
270 mg sodium

Source: South Beach Diet.com

Low Calorie Alcohol Free Drinks?

Hi Glenny’s Fans,

With spring upon us and summer heat coming up, I’m already thinking about some sunny vacation spots. I love fruity drinks by the pool, but I know they’re loaded with calories. Do any of you have any ideas for lower calorie alcohol-free drinks to order by the pool that are still tasty and refreshing, but won’t break my diet?

Thanks.

Ann

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