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Recent CommentsJicama, Tomato, and Black-Bean Salad
August 27, 2008
Rich in fiber and protein, black beans are also a delicious (and perhaps unexpected) source of disease-fighting antioxidants, and they provide folate, magnesium, and iron. Looking to include black beans in your menu? Try adding them to salads, soups, and main dishes. Here’s a recipe to get you started.
Makes 2 (1-cup) servings
Description
Jicama, a delightfully crunchy Mexican root vegetable, is often eaten raw in salads and slaws. Tossed with a zesty lime dressing and mixed with beans and juicy tomatoes, it makes an easy, irresistible salad that’s perfect with anything from the grill. Prepare a double batch and take it along to your next potluck — just be ready to share the recipe!
Prep time:15 minutes
Ingredients
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 can (15-ounce) black beans, rinsed and drained
1/2 small jicama, peeled and chopped
1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro
Salt and freshly ground black pepper
Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.
This recipe is from The South Beach Diet Quick & Easy Cookbook.
Nutritional Information
190 calories
11 g total fat (1.5 g sat)
22 g carbohydrate
4 g protein
9 g fiber
400 mg sodium
Making Balsamic Vinaigrette
August 27, 2008
If you’re following any diet, chances are you’re eating a lot of delicious salads. Certainly, it’s fine to dress your salad with a store-bought dressing, as long as you choose one that has no saturated or trans fat and has fewer than 3 grams of sugar per 2-tablespoon serving.
On the other hand, it’s so easy to whip up a basic vinaigrette, why not make fresh dressing from time to time? You can use it for other dishes too — as a marinade for fish, chicken, or vegetables, for example. Once you’ve mastered the basic dressing, you can add a dollop of your own creativity by changing the flavor with a variety of ingredients. Here is a recipe for balsamic vinaigrette, along with some ideas for variations.
Balsamic Vinaigrette
1 cup extra-virgin olive oil
1/3 cup balsamic vinegar
2 teaspoons chopped fresh thyme
1/4 teaspoon salt
1/8 teaspoon white pepper
1 tablespoon chopped fresh basil
Combine the olive oil, vinegar, thyme, salt, pepper, and basil in a screw-top jar. Cover and shake.
Enjoy up to 2 tablespoons of salad dressing with a meal.
Variations: The basic ratio for any vinaigrette is 1 part vinegar to 3 or 4 parts oil. Instead of balsamic vinegar, you can use any other type of vinegar (such as red wine or cider), or substitute lemon juice for some of the vinegar. Shallots and fresh herbs make nice additions, as does mustard. To ensure proper mixing of the ingredients, either shake well or mix with a wire whisk.
This tip and recipe is from the South Beach Diet Cookbook.
Losing Weight with Larger Portions
August 25, 2008
“I printed your diet with a large font to make the portions look bigger.”
Can Lack of Sleep Cause Weight Gain?
August 21, 2008
Susan, a Glenny’s fan, asks:
I’m not getting much sleep every night. Could my lack of sleep be getting in the way of my weight-loss efforts? What are some recommendations?
Thanks.
Susan
Make Quick Thai Curry at Home
August 21, 2008
Curry hails from India, where the word is used to describe a spicy sauce. Today, curry is popular all over the world. If you like it hot, give this recipe a try.
Makes 4 (1 1/4-cup) servings
Description
If you thought making a quick Thai curry at home was impossible, think again! With some store-bought curry paste, made from green chilis, lemongrass, and Kaffir lime, you’ll be putting together an authentic, home-cooked curry in a jiffy. Look for the paste in the Asian foods section of your market. Serve this dish with sautéed vegetables with brown rice.
Prep time: 15 minutes
Start to finish: 20 minutes
Ingredients
1 (1/2-pound) bunch spinach (6 cups)
2 teaspoons canola oil
1 small onion, roughly chopped
1 (13 1/2 ounce) can unsweetened light coconut milk
1/4 cup lower-sodium chicken broth
1 tablespoon green curry paste (from a jar)
1/4 teaspoon salt
11/2 pounds boneless, skinless chicken breasts, sliced into thin strips
1 (1-pound) eggplant, cut into 1-inch cubes
2 tablespoons fresh lime juice
Instructions
Cut tough stems from spinach; submerge spinach in cold water and rinse thoroughly to remove any dirt.
Heat oil in a large, straight-sided skillet over medium-high heat. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in coconut milk, broth, curry paste, and salt; bring to a boil, reduce heat, and simmer for 8 minutes.
Add chicken and eggplant; bring to a low boil, then reduce to a simmer and cook, stirring occasionally, until chicken is no longer pink inside and eggplant is tender, about 8 minutes. Add spinach, stir, and cook 1 minute more. Stir in lime juice and serve.
This recipe is reprinted with permission from The South Beach Diet Quick & Easy Cookbook. For information on the book, visit southbeachdiet.com.
Nutritional Information
340 calories
12 g total fat (6 g sat)
15 g carbohydrate
44 g protein
5 g fiber
400 mg sodium
10 Ways to Work Out at Work
August 21, 2008
Finding the time to exercise can sometimes feel like a challenge, since Americans spend so many hours at work. But, exercise is a key part of losing weight and keeping it off! So how can you add a little exercise during your busy workday? Try these ten tips to get moving and break up the monotony of the day. The key trick: allot small amounts of time for exercise throughout the day and try to squeeze in any amount of activity you can. After all, some exercise is always better than none.
1. Park farther away from the office, or get off public transportation at an earlier stop, and walk the rest of the way.
2. Take the stairs instead of the elevator, especially if you’ve got only a few floors to climb.
3. Go for a walk during lunch. One way to do this is to skip your usual salad spot on the corner and find one a little farther away. If you bring your lunch to work, use the time you save buying lunch to take a walk around the block.
4. Deliver messages by hand instead of by phone or e-mail, and walk over to coworkers when you need to chat with them.
5. Instead of meeting in the office or over lunch, take it to the streets (or park) for a walk — or even to the gym.
6. Take frequent breaks to get up and walk around.
7. Find a gym near your workplace and exercise for 20 minutes during your lunch break or just before or after work.
8. Use your headset or cell phone and walk around while talking on the phone.
9. Stretch occasionally while sitting at your desk.
10. Participate in workplace-sponsored sports activities or athletic fund-raising events.
Source: SouthBeachDiet.com
Chocolate: An Essential Nutrient?
August 18, 2008
“Finally - a multivitamin that recognizes chocolate as an essential nutrient!”
Treat Yourself to Lose Weight!
August 14, 2008
When we are trying to shed a few pounds, it’s all too common for us to obsess over our momentary lapses, or cheating.
But worrying about cheating only encourages feelings of guilt and failure, two powerful negative emotions that can compromise weight-loss efforts. Instead of thinking about these occasional indulgences as “cheating,” consider them “treating.”
In fact, any diet that works long-term allows for occasional treats. No diet should be about deprivation. It should be about enjoying delicious meals and snacks from time to time. Once you’ve adopted the principles of any diet program, it’s okay to treat yourself to an occasional indulgence. That’s what will make any diet easier to follow. A rare treat should not affect weight loss or prompt cravings.
Of course we’re biased but we think glenny’s 100 Calorie Brownies make the perfect treat!
Enjoy!
Does Getting Married Make You Healthier?
August 14, 2008
Having trouble saying: “I do”? You’ll be interested to know that new research suggest that the health of people who never marry is improving.
Hui Liu, assistant professor of sociology at Michigan State University and lead researcher on the project, said sociologists since the 1970s have emphasized that marriage benefits health more so for men than for women.
“Married people are still healthier than unmarried people,” Liu said, “but the gap between the married and never-married is closing, especially for men.”
The researchers analyzed National Health Interview Survey data from that period and found that while the self-reported health of married people is still better than that of the never-married, the gap has closed considerably.
What do you think? Has being in a committed long-term relationship, like marriage, made you healthier?
Source:
Michigan State University
Green Bean and Squash Salad
August 14, 2008
Looking for a tasty salad that says summer? Try this quick recipe from South Beach — perfect for a picnic or a dinner at home!
Serves 1
Ingredients
1/2 cup fresh green beans
3 fresh plum tomatoes, sliced
4 ounces part-skim mozzarella cheese, cut into 1/2-inch cubes
Pinch of coarse black pepper
1/4 cup Newman’s Own® Parmesan & Roasted Garlic Dressing
1/2 cup yellow squash, cut into slices
1 1/2 ounces fresh basil, chopped
Instructions
Combine all the ingredients in a large salad bowl. Cover. Place in refrigerator to cool for at least 1 hour.
Nutritional Information
300 calories
19 g total fat (5 g sat)
0 mg cholesterol
12 g carbohydrate
16 g protein
3 g fiber
840 mg sodium
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