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How Can I Stick to My Diet When Traveling?

Dear Glenny´s,
I´ve generally been able to stick to my diet when I´m at home, but I start to run into trouble when I travel, especially for business. It’s difficult to cope with the stresses of travel, especially at the airport. Any tips on how I can travel well and still manage to eat healthy?

Thanks.

Terry

Lose Weight with Bigger Portions?

“I printed your diet with a large font to make the portions look bigger.”

Moroccan Lemon Chicken With Summer Squash

Moroccan Lemon Chicken With Summer Squash and Green Olives

There’s no doubt that chicken is a perennial crowd-pleaser, but it’s easy to run out of new and exciting ways to prepare it. Looking for a delicious new dinner option? This recipe from South Beach features rich flavors that are sure to delight your taste buds!

Makes 4 servings

Description
While the ingredient list for this recipe may seem long, it largely features common pantry spices. When combined, these spices make up a version of ras al-hanout, an intriguing blend that is widely used on Moroccan-style meats and fish. If you prefer, look for prepared
ras al-hanout or another Moroccan blend in the spice section of your supermarket. Mixed with a little extra-virgin olive oil, these spices make a wet rub that blackens while cooking, giving the chicken a rich, exotic taste.

Prep time: 20 minutes
Cook time: 25 minutes

Ingredients
4 (6-ounce) boneless, skinless chicken breasts
1 teaspoon ground cumin
1 teaspoon ground ginger
1/2 teaspoon cinnamon
1/2 teaspoon freshly ground black pepper
1/4 teaspoon allspice
1/4 teaspoon salt
1/8 teaspoon cayenne
1 lemon
4 teaspoons extra-virgin olive oil
1 small onion, thinly sliced
3/4 pound summer squash, thinly sliced crosswise
1/3 cup pitted green olives
2 tablespoons water
2 tablespoons chopped parsley

Instructions
Pound chicken breasts between two sheets of waxed paper to 1/4 inch thick.

In a small bowl, mix together cumin, ginger, cinnamon, pepper, allspice, salt, and cayenne. Finely grate zest from lemon into spice mixture. Squeeze 1 tablespoon juice from lemon and add to spice mixture. Put lemon aside to use later. Add 3 teaspoons of the oil to spice mixture and stir to combine. Spread mixture on both sides of chicken breasts.

Heat a large nonstick skillet over medium-high heat. Add chicken, in batches if necessary, and cook, turning, until blackened on the outside and cooked through, 3 to 4 minutes per side. Transfer to a plate and loosely cover with foil to keep warm.

Add remaining 1 teaspoon oil to the skillet and return to medium-high heat. Add onion slices and cook, stirring constantly with a wooden spoon and scraping up any browned bits, 3 minutes. Add squash, olives, and 2 tablespoons water. Season lightly with additional salt and pepper; stir well. Cover and cook until squash is tender, 4 to 5 minutes. Remove the pan from the heat. Squeeze a little more lemon juice over chicken and vegetables, sprinkle with parsley, and serve warm.

Cooking Tip: Use cutlets in place of chicken breasts if you want to avoid the pounding step. Turkey cutlets can also be used.

Recipe from The South Beach Diet Supercharged.

Nutritional Information
264 calories
8 g fat (1 g sat)
6 g carbohydrate
41 g protein
2 g fiber
314 mg sodium

Source: SouthBeachDiet.com

Facts on Fish

As you may already know, fish — particularly oily fish, like salmon and lake trout — is rich in heart-healthy omega-3 fatty acids. However, not all fish is created equal. The following fish facts from South Beach will help you sort through the science.

Fatty fish helps fight heart disease. Numerous studies have determined that the two omega-3 fatty acids found in fish, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), help make the blood less sticky and, thus, less likely to clot and cause heart attacks and strokes. There is also compelling evidence that omega-3s fight the inflammation process, which is important since inflammation is thought to be involved in many diseases, including heart disease, diabetes, and arthritis. Just two servings a week of fish will provide the benefits. Omega-3s are most concentrated in sardines, salmon, and mackerel.

Wild fish is the way to go. Farm-raised salmon contains the environmental toxins PCBs (polychlorinated biphenyls), which may be associated with an increased risk of cancer. This salmon is contaminated because its food contains PCBs. Salmon store the PCBs in its fat, where it can accumulate, just as it does in humans who eat contaminated fish. The best way to avoid ingesting PCBs is to choose wild salmon whenever possible. Canned and pouched salmon are a convenient source in your supermarket. However, there is a way to reduce the PCBs in farmed salmon: Remove the skin (and the fat beneath the skin) before you cook it, and broil, bake, or grill the fish to allow the fat (again, where PCBs accumulate) to drain off. Of course, this will lower the omega-3 content as well, but you’ll still get some of its benefits.

Pregnant women, nursing mothers, and women considering pregnancy should limit exposure to fish containing methylmercury. This industrial pollutant is most concentrated in long-lived, deep-sea species, like shark, swordfish, king mackerel, and tuna. While adults have a higher threshold and are affected only by high levels of mercury (which can cause neurological damage and vision problems), even low levels can impede the development of the nervous system in fetuses, babies, and young children. The best way to avoid mercury exposure is to eat small fish, like cod, sole, halibut, and shellfish that larger fish feed on. It’s also advisable to vary your seafood selection — as well as avoid high-mercury species.

Source: SouthBeachDiet.com

Staying Full Between Meals?

Dear Glenny´s,

My problem is that I eat breakfast and then find myself hungry about an hour after I finish. What can I do to stay full in between breakfast and lunch?

Thanks.

Barbara

Lemon-Thyme Ices

Who doesn’t enjoy capping off a warm summer night with a cool dessert? Satisfy your sweet tooth with this refreshing creation .

Lemon-Thyme Ices (Phase 1)

Makes 4 (generous 1/2 cup) servings

Description
This pretty dessert makes a lovely ending to any meal. Reminiscent of an Italian lemon ice, it is updated here with a hint of fresh thyme. If you prefer a less-tart version, add a little more sugar substitute.

Prep time: 15 minutes
Freezing time: 2 hours

Ingredients
3 leafy fresh thyme sprigs plus 4 extra sprigs for garnish
1/2 cup granulated sugar substitute
2 cups boiling water
1 cup fresh lemon juice (from 5 to 6 lemons)
1 tablespoon grated lemon zest
Salt

Instructions
In a medium metal bowl, combine thyme and sugar substitute. Pour boiling water over them and stir to dissolve sugar substitute. Steep for 3 minutes, then remove and discard thyme.

Place bowl in freezer until mixture is cool, about 10 minutes. Remove from freezer and whisk in lemon juice, zest, and a pinch of salt. Pour into 2 standard ice cube trays, filling each ice cube compartment to just below the top (you will fill 1 tray and 1/2 of a second one).

Freeze until mostly frozen through, 1 1/2 to 2 hours. Place cubes in a food processor or blender and pulse very briefly, just until ice becomes granular. (Don’t overprocess or the dessert will be a liquid.)

Transfer ice to dessert bowls, garnish with tops of extra thyme sprigs, and serve immediately.

Nutritional Information:
30 calories
0 g fat (0 g saturated fat)
9 g carbohydrate
0 g protein
0 g fiber
0 mg sodium

Source: The South Beach Diet Supercharged

How To Tell If You Are Eating Right

“I must be eating right. I´m narrow at the top and wide at the bottom, just like the Food Pyramid.”

Grain Cooking Tips

You know that grains are an important part of your diet because of their multiple health benefits and ability to satisfy with few calories. And you probably know by now that they can also be a versatile and delicious part of your meal options — but do you know just how versatile they can be? Check out these cooking tips to get the most out of your grains:

Simmer: This is the most common way to prepare grains, particularly for a fluffy side dish. Simply boil the correct amount of water, add the grains, then cover and simmer until all the liquid is absorbed. Try not to lift the cover to check for “doneness” because this releases the steam that has built up in the pot, altering the cooking process. For a flavor boost, try adding chicken, beef, or vegetable broth or stock in place of some or all of the water the recipe calls for. This method works for all grains, from kamut to millet to oatmeal.

Toast: Toasting grains before you cook them brings out their natural nutty flavor, deepens their color, and adds a delicious crispiness. Grains can be toasted on a cookie sheet in the oven at 350 degrees for about 12 minutes. You can also place them on a toaster sheet in the toaster oven or in a frying pan on the stovetop. Keep a close eye on the grains while you’re toasting them, as they can go from brown to black quickly. And keep in mind that toasting grains does not cook them through — you’ll still have to simmer them in liquid to bring them out of their dried state. Couscous and wheat berries taste especially delicious after they have been toasted.

Stir-fry: This method should be used after the grains have been cooked in liquid. The most common stir-fried grain is rice. Adding cooked brown rice and soy sauce to sautéed veggies in a wok is a great way to make homemade fried rice without all the added calories that takeout delivers. You can also stir-fry any other type of grain with veggies too — like quinoa, barley, and bulgur.

Source: SonomaDiet.com

Healthy Butter Substitutes

Hey Glenny’s Fans,

If you’re like me, I’m sure you love butter. But, there’s no denying that regular butter is loaded with fat and calories. So do any of you have healthy butter substitutes to recommend?

Thanks.

Betsy

Vegetarian No-Pasta Lasagna

In the mood for Italian fare? Check out this delicious Vegetarian No-Pasta Lasagna recipe.

Makes 4-6 servings

Ingredients
4 tablespoons extra-virgin olive oil
2 tablespoons garlic, chopped fine
2 tablespoons onion, chopped fine
2 (14.5-ounce) cans stewed tomatoes
2 tablespoons dried oregano
1 6-ounce can tomato paste
Salt and ground black pepper to taste
2 large eggplants
2 tablespoons dried thyme
1 large yellow squash, thinly sliced lengthwise (optional)
1 cup part-skim ricotta cheese
1 large egg
1/2 cup fresh-grated Parmesan cheese
2 cups (4 whole) roasted peppers
1/2 cup shredded part-skim mozzarella
1/4 cup fresh basil, shredded
2 cups spinach (optional)

Instructions
Preheat oven to 450°F. Heat 3 tablespoons of oil in skillet and cook garlic and onion until they become aromatic and begin to brown. Add stewed tomatoes and 1 tablespoon dried oregano. Once tomatoes begin to bubble, stir in tomato paste. Reduce heat to low, add salt and pepper to taste, cover, and let simmer lightly while you continue.

Slice eggplant lengthwise in 1/4-inch slices. Spread out eggplant on rimmed cookie sheets sprayed lightly with nonstick cooking spray. Salt the slices generously on both sides, sprinkle with thyme, and lightly brush (fingers are fine) with the remaining olive oil. Roast eggplant in oven until tender and slightly browned. If using yellow squash, also roast briefly until soft and pliable. Remove and let sit until cool enough to handle. Reduce oven to 375°F.

Meanwhile, stir together ricotta cheese, egg, remaining oregano, and 1/4 cup of Parmesan cheese. In a 12×9-inch baking dish, spread 1/4 cup of tomato sauce. Cover with 3 or 4 eggplant slices, then half of the roasted peppers, and then a third of the ricotta cheese mixture, followed by a third of the mozzarella. Sprinkle half the basil over cheeses, and then spinach and yellow squash (if using). Cover with more tomato sauce, eggplant, peppers, ricotta, mozzarella, and basil.

Top with remaining eggplant, tomato sauce, mozzarella, and any remaining Parmesan. Cover with foil and bake for about 15 minutes. Remove foil and bake for about 15 minutes more or until cheese is bubbly and beginning to brown. Remove and let cool for at least 5 minutes before serving.

Nutritional Information:
354 calories
12 g sugar
19 total fat (7 g sat)
67 mg cholesterol
35 g carbohydrate
17 g protein
4 g fiber
755 mg sodium

Source: www.southbeachdiet.com

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