Roasted Zucchini

April 30, 2008

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 13×9x2 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

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Cheese on a Diet?

April 30, 2008

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

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The Office Food Pyramid

April 30, 2008

An enlightening look at the office food pyramid

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Olive Oil is a Weight Loss Blessing

April 29, 2008

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

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Soluble Fiber vs Insoluble Fiber

April 23, 2008

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

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How To Know When Your Diet Has Too Much Fat

April 23, 2008

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

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Eating Apples Leads to Smaller Waistline

April 23, 2008

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

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Curried Chicken Salad

April 23, 2008

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

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Low Calorie Alcohol Free Drinks?

April 16, 2008

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?