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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
Beef and Mushroom Kebabs
April 16, 2008
The flavorful blend of black pepper, oregano, and thyme is the perfect way to spice up your kebabs!
PREP: 25 minutes MARINATE: 30 minutes to 1 hour GRILL: 8 minutes MAKES: 6 servings
1/3 cup balsamic vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons water
1 medium shallot, thinly sliced
2 tablespoons chopped fresh oregano or 2 teaspoons dried oregano, crushed
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
2 cloves garlic, minced (1 teaspoon minced)
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds beef tenderloin or boneless sirloin, cut into 1-inch cubes
Kosher salt
Freshly ground black pepper
8 ounces fresh mushrooms
12 cherry tomatoes
1. For marinade, in a medium bowl combine vinegar, oil, water, shallot, oregano, thyme, garlic, the 3/4 teaspoon kosher salt, and the 1/2 teaspoon pepper.
2. Season meat with additional kosher salt and pepper. Place meat in a self-sealing plastic bag set in a shallow dish. Pour half of the marinade over meat. (Reserve remaining marinade for vegetables.) Seal bag; turn to coat meat. Marinate meat in refrigerator for 30 minutes to 1 hour, turning bag occasionally.
3. Place mushrooms and cherry tomatoes in another self-sealing plastic bag set in a shallow dish. Pour remaining marinade over vegetables. Seal bag; turn to coat vegetables. Marinate at room temperature for 20 minutes.
4. Drain meat and vegetables, discarding marinade. On 12 10-inch skewers,* alternately thread beef, mushrooms, and tomatoes, leaving a quarter-inch space between pieces.
5. For a charcoal grill, place kebabs on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning kebabs once halfway through grilling. Allow 8 to 12 minutes for medium-rare doneness (145°F), or 12 to 15 minutes for medium doneness (160°F). (For a gas grill, preheat grill. Reduce heat to medium. Place kebabs on grill rack over heat. Cover and grill as above.)
Nutrition Facts per serving: 220 cal., 11 g total fat (4 g sat. fat), 70 mg chol., 177 mg sodium, 4 g carbo., 1 g fiber, 25 g pro.
*Note: If using wooden skewers, soak them in water for at least 1 hour before use. Broiler method: Place kebabs on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat until desired doneness. Allow 8 to 12 minutes for medium-rare doneness (145°F), or 12 to 15 minutes for medium doneness (160°F), turning once halfway through broiling.
Source: SonomaDiet.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
The Divorce Diet
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“My sister lost 32 pounds during her divorce. As soon as I heard that, I called my lawyer!”
Best Ways To Boost Metabolism?
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Hi Glenny’s,
As I get older, I feel like my metabolism is slowing. What are some natural ways for me to boost my metabolism? Please help! Thanks. Maggie
Trim and Tone Your Abs Video
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Blast fat and calories with these non-traditional ab exercises from diet.com!
Spring Into Swimsuit Shape
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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
Does Acupuncture Work?
April 9, 2008
I’m not sure I believe in acupuncture, but when I grow out my whiskers my back feels better!
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
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