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Recent CommentsCooking Video: Roasted Mushroom Crostini
April 16, 2008
This a simple, but delicious recipe using portobello mushrooms.
Six Whole Grain Foods to Add to Your Diet
April 16, 2008
Don’t let yourself get bored with basic brown rice and whole grain bread. Your grocer’s shelves are full of nutritious whole grains. Consider adding the following to your usual routine:
Soba noodles: These chewy Japanese noodles cook quickly — in about three minutes — in boiling water and are available in some supermarkets and at most Asian markets. They’re wonderful with any assortment of fresh veggies.
Wheat berries: This is a nutty-flavored grain that takes a while to cook (about an hour), but the texture and flavor are worth the wait. Use wheat berries to add interest to rice dishes, or serve in place of rice.
Bulgur: This grain, made from wheat that’s been cracked into smaller pieces, is popular in the Middle East, where it’s a key ingredient in salads. Add bulgur to your salads or pilafs, or try it in our Savory Mushroom Burgers.
Steel-cut oats: Chewier than rolled oats, steel-cut oats are the ultimate nutritious breakfast food. They take longer to cook than instant or rolled oats (about 30 minutes), but you can minimize the labor by using a slow cooker. Cook a large batch and then use throughout the week.
Groats: This word is used to describe several different types of whole, unprocessed grains, but it most commonly refers to wheat. Stir groats into soups and casseroles, or use them as a side dish.
Popcorn: This everyday whole grain is especially good for you, but only if you skip the butter. Explore your spice rack for toppings. Try chili powder, cumin, or hot curry.
Source: SouthBeachDiet.com
Diet Tip: Surviving the Ballpark
April 16, 2008
If you’ve been to a baseball game lately, you know that an afternoon at the ballpark can mean trouble for your diet.
However, if you plan to head to a game or two this season, you don’t have to accept defeat or completely deprive yourself, says Charles Stuart Platkin, the nutrition and public health expert behind DietDetective.com. Just try focusing on making a few substitutions and most most importantly limiting your portion sizes and the extras. Instead of the regular foot-long hot dog, go for the two-ounce kosher hot dog or even the vegan dogs. As for condiments, make sure to use low-calorie yellow mustard in lieu of ketchup.
Sauerkraut and relish? It’s not as bad as you think. Researchers have located anti-cancer compounds in sauerkraut. A class of compounds called isothiocyanates that were previously identified in other studies as potential cancer-fighting agents have been found within the product. And it is also a known fact that onions help battle osteoporosis. But, of course moderation is key.
Season ticket-holders and avid sports fans, on the other hand, need to do a little more training to avoid putting on weight. Make a list of the five or so healthiest items you like at your stadium of choice; call the food-service director for preparation information if you’re confused. These might include a baked potato, vegetarian chili or wrap sandwiches. Then, always order something from your pre-established menu.
If that doesn’t sound appealing, at least try to eat a filling, healthy meal before you head to the game so you won’t have as much room for error. Or, Platkin says, you can always try to sneak in air-popped popcorn or an apple for a crunchy but still good-for-you snack.
Yes, the first couple of games when you’re biting into a pear instead of a soft pretzel will be difficult. But can you recondition yourself.
“No one else is going to be your sobering ego,” Platkin says. “You have to make a choice if you’re going to control your weight.”
Source: Allison Van Dusen, Forbes.com
Trim and Tone Your Abs Video
April 9, 2008
Blast fat and calories with these non-traditional ab exercises from diet.com!
Spring Into Swimsuit Shape
April 9, 2008
Spring into swimsuit season with this 30 minute circuit to leave you thin and trim this summer.
Side Dish Recipe: Brussels Sprouts
April 9, 2008
Brussels Sprouts With Pearl Onions
and Fresh Thyme
Serves 8
Description
Brussels sprouts are the perfect side dish, but they should be cooked with care. The secret to savory Brussels sprouts is to brown them first, then roast until just tender, not mushy. This may mean you have to test a sprout a few times, using a sharp paring knife, to see if it’s done.
Ingredients
1 tablespoon olive oil
2 pints (about 1½ pounds total) small Brussels sprouts, trimmed
1 bag (8 ounces) frozen small pearl onions, thawed
1½ to 2 cups reduced-sodium chicken broth
1 tablespoon fresh thyme leaves
Salt and pepper
Instructions
Preheat oven to 350°F. Warm oil in large, heavy, ovenproof skillet over medium heat. Add sprouts; cook 5 minutes, stirring, until slightly golden. Add onions; cook 2 minutes, stirring, until golden. Pour broth into skillet to reach halfway up side of vegetables. Stir in thyme, salt, and pepper. Bring broth to a simmer; transfer pan to oven. Cook 15 to 20 minutes, until a sharp knife easily slides through a sprout. Transfer to serving bowl; serve hot.
Make-ahead tip: Sprouts can be trimmed one day in advance. Cook the sprouts and onions just before serving.
Nutritional Information:
70 calories
4 g protein
10 g carbohydrate
4 g fiber
2 g total fat
0 g saturated fat
5 mg cholesterol
47 mg sodium
Source:
SouthBeachDiet.com
Cherries May Help Your Heart and your Waistline
April 9, 2008
Tart cherries, also called sour cherries, are best known as a key ingredient in desserts; most importantly, the cherry pie. However, tart cherries are also delicious in preserves, main courses, salads, side dishes and beverages. They may have more than just good taste and bright red color going for them, according to new research from the University of Michigan Cardiovascular Center.
Rats that received whole tart cherry powder mixed into a high-fat diet didn’t gain as much weight or build up as much body fat as rats that didn’t receive cherries. And their blood showed much lower levels of molecules that indicate the kind of inflammation that has been linked to heart disease and diabetes. In addition, they had significantly lower blood levels of cholesterol and triglycerides than the other rats.
While it’s still far too early to know whether tart cherries will have the same effect in humans, U-M researchers are preparing to launch a pilot-phase clinical trial later this spring. They note that if a human wanted to eat as many tart cherries as the rats in the new study did, they would have to consume 1.5 cups every day.
“These new findings are very encouraging, especially in light of what is becoming known about the interplay between inflammation, blood lipids, obesity and body composition in cardiovascular disease and diabetes,” says Steven Bolling, M.D., a U-M cardiac surgeon and the laboratory’s director.
“The fact that these factors decreased despite the rats predisposition to obesity, and despite their high-fat American-style diet, is especially interesting.”
The results were presented by E. Mitchell Seymour, M.S., a U-M research associate and the senior scientist on the project. “It was recently shown in humans that regular intake of darkly pigmented fruits like cherries is associated with reduced mortality from cardiovascular disease and coronary heart disease,” says Seymour. “The heart-health benefits of these colorful fruits were sustained even when corrected for age and other health conditions. We’re now invested in exploring the specific mechanisms of these benefits.”
Source: Kara Gavin
University of Michigan Health System
Finding a Workout Partner
April 2, 2008
Having trouble finding a good exercise partner?
The Lean Gene
April 2, 2008
A woman’s waistline may have less to do with rigorous exercise and abstaining from sweets than it does with the genes of her parents, according to a new study by Prof. Gregory Livshits from the Sackler Faculty of Medicine at Tel Aviv University and colleagues from King’s College in London. Dr. Livshits and his colleagues have found a scientific link between the lean body mass of a woman and her genes. They’ve determined that thinness – like your smile or the color of your eyes – is an inheritable trait.
Prof. Livshits, whose findings were published in the Journal of Clinical Endocrinology and Metabolism (2007), says, “The bad news is that many of our physical features, including our weight, are dependent on our genes. The good news is that women still have an opportunity to go against their genetic constitution and do something about it.”
Until now, scientists were not sure to what extent environmental influences and genetics played a role in a woman’s body size. When controlling for the variance of age, the differences in womens’ body sizes can be predicted in the genes more than 50 percent of the time, the researchers found.
Prof. Livshits conducted his study on more than 3,000 middle-aged women in the United Kingdom who belonged to either an identical or fraternal twin pair. He measured their “total lean mass,” one of the three major components of body weight, and compared it to markers in their genes.
Additional collaborative research between the two teams, which builds on the past study, is to be published in the next few months. It may help pave the way for a “skinny gene test,” which one day may help women trying to lose weight understand what kind of battle they can expect.
Those without the lean genes, however, will always find it harder to stay slim, predicts Prof. Livshits. But before your diet falls by the wayside, consider Prof. Livshits’ contention that genetics can be overcome.
It’s important to not have high expectations, he warns. “Women need to know that what they can do about their body weight – especially when they age – is relatively little, and they will do it only with much difficulty.”
Very few studies to date have been able to associate a body’s lean mass with genetics. The topic is a specialty at the Tel Aviv University lab, one of the top labs in the world to study the genetics of aging of body composition. This area includes the study of bone, fat and lean mass as it develops in a person over time.
Research on body composition components — their growth, degradation and genes — is part of Prof. Livshits’ ongoing work on aging and health. Issues such as weight gain are complex, he says, especially when age is factored in.
Source:
George Hunka
American Friends of Tel Aviv University
How Long You Sleep May Effect Your Weight
April 2, 2008
Both short and long sleeping times predict an increased risk of future body weight and fat gain in adults, according to a study published in the April 1 issue of the journal SLEEP.
According to the results, the risk of developing obesity was elevated for short and long duration sleepers as compared with average duration sleepers, with 27 percent and 21 percent increases in risk, respectively.
“Our study provides evidence that both short and long sleeping times predict an increased risk of future body weight and fat gain in adults. Furthermore, these results emphasize the need to add sleep duration to the list of environmental factors that are prevalent in our society and that contribute to weight gain and obesity. Since preventing obesity is important, a pragmatic approach adding sleep hygiene advice to encouragement towards a healthy diet and physical activity may help manage the obesity epidemic,” said Chaput.
It is recommended that adults get between seven and eight hours of nightly sleep.
The American Academy of Sleep Medicine (AASM) offers the following tips on how to get a good night’s sleep:
* Follow a consistent bedtime routine.
* Establish a relaxing setting at bedtime.
* Get a full night’s sleep every night.
* Avoid foods or drinks that contain caffeine, as well as any medicine that has a stimulant, prior to bedtime.
* Do not bring your worries to bed with you.
* Do not go to bed hungry, but don’t eat a big meal before bedtime either.
* Avoid any rigorous exercise within six hours of your bedtime.
* Make your bedroom quiet, dark and a little bit cool.
* Get up at the same time every morning.
Source:
aasmnet.org
American Academy of Sleep Medicine
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