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College Weight Gain

“If the brain is mostly made of fat, then gaining weight in college helps you get smarter!”

Healthy Breakfast Recipe

Eating a healthy breakfast each morning is an important part of any diet since it keeps blood sugar balanced and sets the tone for the rest of the day. This flavorful breakfast option, which features eggs for protein and vitamin E plus a blend of spices for a little kick, is from Dr. Agatston’s new book, The South Beach Diet Supercharged.

Spanish Artichoke “Tortilla”
Makes 4 servings

Description
In Spain and parts of South America, tortillas are frittata-like dishes typically made with potatoes. They’re a café staple and often served as tapas. In this variation, we’ve replaced the potatoes with tasty artichoke hearts. Make the tortilla for breakfast, or serve it with your favorite salad for a light lunch or dinner.

Prep time: 10 minutes
Cook time: 50 minutes

Ingredients
1 tablespoon extra-virgin olive oil
2 medium onions, thinly sliced
2 garlic cloves, minced
1/4 teaspoon salt
1 (9-ounce) package frozen baby artichoke hearts, thawed and quartered
1/2 teaspoon paprika
1/8 teaspoon cayenne
3 large eggs plus 3/4 cup fat-free egg substitute, lightly beaten

Instructions
In a medium nonstick skillet, heat oil over medium heat. Add onions, garlic, and salt. Cook, stirring occasionally, 5 minutes, or until onions begin to soften. Cover, reduce heat to medium-low, and cook until onions are very tender, about 15 minutes longer.

Add artichoke hearts, paprika, and cayenne; cook, uncovered, until artichokes are heated through, about 5 minutes. Pour eggs over vegetables, cover, and cook over low heat until set, about 20 minutes.

Uncover the pan and place a large plate over the skillet. Carefully invert the pan and release tortilla onto the plate. Slide inverted tortilla back into the skillet and continue cooking until bottom is golden brown, 5 to 7 minutes. Transfer to a serving plate and cut into quarters. Serve warm.

Nutritional information
163 calories
8 g fat (2 g saturated fat)
12 g carbohydrate
11 g protein
5 g fiber
336 mg sodium

Source: SouthBeachDiet.com

Six Ways to Spruce Up Your Salad

Tired of eating the same salad, day after day? You can cure the salad blues by experimenting with new and exciting ingredients. Here are six ways you can spruce up your salad:

Try a darker, more nutrient-dense green (such as baby spinach, arugula, or a spring mix) over your usual iceberg lettuce.

Opt for squash, eggplant, artichoke, and zucchini grilled with a touch of extra-virgin olive oil, instead of (or in addition to) more traditional ingredients, like tomatoes and cucumbers.

Try avocado or olives for a touch of heart-healthy monounsaturated fat.

Toss in grilled chicken, salmon, tuna, shrimp, or even tofu, for some satisfying lean protein.

Top with pecans, sunflower seeds, or another more exotic nut, instead of white-bread, buttery croutons.

Make your own salad dressing with an extra-virgin olive oil, mustard, balsamic vinegar, and garlic. Store-bought dressings are fine, too, as long as they don’t contain more than 3 grams of sugar per 2-tablespoon serving.

Source: South Beach Diet (www.southbeachdiet.com

Enjoying Mexican Food the Healthy Way?

Dear Glenny’s,
I love Mexican food, but I also am on a diet and want to eat healthy. Can you recommend some diet-friendly Mexican choices that are on the healthy side? Thanks.

Mary

Featured Health Food: Spinach

Though not guaranteed to give you super strength, spinach is rich in many nutrients, including beta-carotene, folic acid, magnesium, and vitamin K. Spinach is abundantly available year-round but is at its peak in the spring.

Try it raw and tossed with chopped egg, crumbled turkey bacon, and vinaigrette; steamed or sautéed with garlic and extra-virgin olive oil as a side dish; or as part of a stir-fry made with skinless chicken breast or lean beef.

Buying: Fresh spinach can be purchased either loose or in bags. It’s easier to judge the quality of loose spinach, but the bags are a boon when it comes to convenience. Look for green, undamaged leaves and avoid those with yellow spots, wilted parts, or a sour smell. Leaves with thinner stems will typically be sweeter tasting and more tender.

Storing: Spinach can be stored in its original bag in the refrigerator for three to four days. To prevent wilting, spinach should not be washed before storing.

Preparing: Before cooking, wash spinach carefully — the leaves tend to gather grit. Some bags come prewashed, but rinse them again. To clean properly, drop spinach leaves in a colander and rinse with cool water, stirring gently with your hands. Then spin the leaves in a salad spinner or dry them with a paper towel. While spinach makes a delicious salad base, some of the nutrients are better absorbed when cooked. Therefore, you should try preparing it both raw and cooked.

Source: SouthBeachDiet.com

The Pizza Diet

“I had some luck with the Pizza Diet. I lost four inches off the roof of my mouth!”

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