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Is Yo Yo Dieting Good For You?

” I think yo-yo dieting is good for you! Hold a yo-yo over your plate, lower into your food, and eat whatever sticks to the yo yo.”

Super Easy Sweet and Sour Chicken

The Nutrition Twins have this great recipe:

Ingredients:

Chicken breast tenderloins (skinless) or Skinless Chicken breast cut in strips (1 pound)

Hot Mustard

Duck Sauce

Directions:

Preheat oven to 350 degrees. Spread a thin layer of hot mustard on a large piece of tinfoil. Spread chicken evenly across tinfoil, then spread a thin layer of hot mustard on top of the chicken. Note: Be sure your tinfoil is big enough for foil to be folded up and closed up at the top, making a covered packet. Close packet and bake at 350 degrees for 25 minutes or until thoroughly cooked. Remove from oven. After removing the packet, carefully open packet as steam coming out of the packet is extremely hot. Use a fork or food “paint” brush to add a light layer of duck sauce. (Adding sauce afterwards makes flavor appear stronger while using less sauce and saving calories).

Makes 4 servings.

One serving = approximately 175 calories, 26 grams protein, 14 grams carbohydrate, 1.5 grams fat

Serve with lots of steamed veggies and a small portion of brown rice.

Source: Nutrition Twins

Four 5-Star Healthy Lunch Ideas

The Nutrition Twins have this great tip:

The key to creating healthy lunches and snacks is to Pack a Five-Star Lunch:

Balance and variety are the key to packing a lunch kids will love. Between lunch and the snack be sure to include: A healthy Whole Grain, a Fruit, a vegetable, a calcium rich option and a lean protein. The two you don’t get in at lunch, be sure to have in the snack.

(Although these are great lunches for kids, they are also delicious and nutritious options for adults . Bringing your lunch will ensure a healthy meal– plus, you’ll save you money!)

Lunch Option 1
1) Lunch: Cheese (low-fat) sandwich on whole grain bread, (can use cookie cutters to cut into fun shapes), red pepper dipped in hummus

Low-fat Cheese–bone-building calcium, protein

Whole grain bread–whole grain, fiber and energy

Red peppers–antioxidants, fiber

Hummus–protein

Snack: Pistachios and 4 dried plums (Look for WonderfulTM pistachios 100 calorie packs, or count 30 pistachios (100 calories) and put them in a zip-loc bag and look for Sunsweet Ones, individually wrapped dried plums to make this a great on-the-go snack combo),

pistachios—fiber and antioxidants, protein packed, one of the lowest fat nuts

dried plums potassium–fiber, rank among highest of fruits in antioxidants

Lunch Option 2
2) Lunch: Banana Dog: Peanut butter and banana hotdog (made on a whole wheat bun, fun to eat) low-fat cottage cheese in a plain ice cream cone

Peanut butter–heart healthy fat and protein (limit to 1 flat tablespoons if you are watching your weight)

Whole grain hot dog bun–fiber, energy

Banana–fiber, potassium

Low-fat Cottage cheese– calcium, protein

cone–16 harmless calories

Snack: Healthy 4 -star lunch can allow for portion controlled, snacks like natural potato chips and baby carrots

natural potato chips- three simple ingredients– potatoes, healthier fats, salt & portion- controlled like Lays Singles

baby carrots– high in beta carotene

Lunch Option 3
3) Lunch : Turkey and string cheese pin wheels in (whole wheat wrap) with lettuce and tomato, Cucumber slices

Turkey–lean protein

Low-fat string cheese–calcium, protein

Whole wheat wrap-fiber, energy

Lettuce, tomato, cucumber–vitamins, fiber, antioxidants

Snack: Granola bar with added protein and berries

Quaker Chewy granola bar with Protein (added protein for satiety) and

Berries — loaded with antioxidants and fiber

Lunch Option 4
4) Lunch : Rice bowl (These are easy to make. Just layer rice, your veggies, lean protein and your sauce—salsa, BBQ sauce, low-sodium teriyaki sauce, etc. You can use a thermos if you’d like it hot or to serve cold, just use of Tupperware)

Rice–brown rice–fiber and phytonutrients, white rice –folic acid and B vitamins

Veggies–antioxidants, fiber

Low-fat cheese or beans–calcium and/or protein

Turkey or chicken–lean protein

Snack: Apple, sliced and dipped in nonfat fruit yogurt

Apple slices — contain disease fighting flavonoids and soluble fiber

Dipped in fruit flavored nonfat yogurt– calcium-rich and contains protein and carbs

For all lunches, the beverage should be water

Source: Nutrition Twins

Do You Need Expensive Walking Shoes?

“How come you need $150 walking shoes, but I have to do two miles in bare feet?”

How To Overcome Temptation and Curb Your Eating

If you have trouble resisting the temptation to eat unhealthy foods, and who doesn’t, a recent study may help. According to new research : Remembering failures may be the key to success.

For instance, remember when you pigged out on birthday cake? If you’re an impulsive eater, that memory might help you choose a fruit salad next time around.

This is the key insight of a study of impulsive eaters done by Anirban Mukhopadhyay (University of Michigan), Jaideep Sengupta (Hong Kong University of Science and Technology), and Suresh Ramanathan (University of Chicago). According to these researchers: “…thinking about failure may actually beget success.”

The results of this study suggest that the best way to improve the health of consumers is to try to recall past instances of resisting temptation along with their reasons for resisting when faced with any new temptation.

###
Source:
Anirban Mukhopadhyay, Jaideep Sengupta, and Suresh Ramanathan. “Recalling Past Temptations: An Information-Processing Perspective on the Dynamics of Self-Control” Journal of Consumer Research: December 2008.

Sicilian Tuna Steak

SonomaDiet Online comments:

Bring something new to the table! White wine and dried basil bring a distinctly Sicilian taste to these luscious yet low-fat tuna steaks.

START TO FINISH: 45 minutes MAKES: 4 servings

1 pound fresh or frozen tuna steaks, 1 inch thick
1 small onion, chopped
2 cloves garlic, minced (1 teaspoon minced)
1 tablespoon extra-virgin olive oil
2 pounds roma tomatoes, seeded and chopped
1/2 cup dry white wine
1/4 to 1/2 teaspoon crushed red pepper
1/4 cup pitted ripe olives
2 tablespoons capers, rinsed and drained
2 tablespoons chopped fresh basil or 2 teaspoons dried basil, crushed
1 tablespoon chopped fresh mint or 1 teaspoon dried mint, crushed
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon lemon juice

1. Thaw tuna, if frozen. Cut tuna into 4 portions, if necessary. Rinse tuna; pat dry with paper towels. Set aside.
2. In a large skillet, cook onion and garlic in hot oil over medium heat until onion is tender. Add tomatoes, wine, and crushed red pepper. Bring to boil; reduce heat. Simmer, uncovered, for 7 minutes. Add olives, capers, and dried basil and mint, if using; cook for 3 minutes more.
3. Sprinkle tuna with kosher salt and black pepper. Add tuna to skillet on top of tomato mixture. Cover and cook over medium heat for 5 minutes. Uncover and cook for 10 to 15 minutes more or until tuna flakes easily when tested with a fork and is slightly pink in the center.
4. Transfer tuna pieces to 4 serving plates. Spoon tomato mixture over tuna. Sprinkle with fresh basil and mint, if using. Drizzle with lemon juice.
Source: SonomaDiet Online

Enjoy delicious meals while dieting. Get your free analysis. Start today.

The Best Exercise for Great Abs?

“If swimming is the best exercise, how come you never see a fish with great abs?”

Can Thinking Too Hard Lead to Weight Gain?

Don’t think too hard? A Université Laval research team has demonstrated that intellectual work induces a substantial increase in calorie intake and may lead to weight gain. The details of this discovery, are published in the most recent issue of Psychosomatic Medicine.

The research team, supervised by Dr. Angelo Tremblay, measured the spontaneous food intake of 14 students after several tasks and found that the caloric intake after intellectual tasks was much higher when compared to restful activities.

Blood samples taken before, during, and after each session revealed that intellectual work causes much bigger fluctuations in glucose and insulin levels than rest periods.

“Caloric overcompensation following intellectual work, combined with the fact that we are less physically active when doing intellectual tasks, could contribute to the obesity epidemic currently observed in industrialized countries,” said Mr. Chaput. “This is a factor that should not be ignored, considering that more and more people hold jobs of an intellectual nature,” the researcher concluded.

###
Source:
Angelo Tremblay, Ph.D.
Faculty of Medicine
Université Laval

Poached Chicken Sandwich With Lemon-Caper Mayo

Lunchtime? Take a break from deli meats and try this delectable chicken recipe. If you’re cooking for a crowd, you can do much of the prep work ahead of time, and cleanup is a snap!

Description
Tender chicken breasts with a deliciously tangy dressing make a great sandwich that requires little cleanup. You can poach the chicken up to 2 days ahead; just remember to cool it completely before refrigerating.

Makes 2 Servings

Ingredients
2 cups water
3/4 tablespoon fresh lemon juice, divided
2 (6-ounce) boneless, skinless chicken breasts
Salt and freshly ground black pepper
1/8 cup mayonnaise
1/2 tablespoon capers, drained, rinsed, and roughly chopped
4 slices whole-grain bread, lightly toasted
2 lettuce leaves

Instructions
Bring water and 1/2 tablespoon of the lemon juice to a simmer in a large, high-sided saucepan. Season chicken with salt and pepper, add to water, and simmer, covered, 10 minutes. Remove pan from heat and let stand, remaining covered, for 15 minutes. Remove to a plate and cool at room temperature, 5 minutes.

While chicken is cooking, mix together mayonnaise, remaining lemon juice, and capers. Season to taste with pepper.

Make each sandwich with 2 bread slices, 1 chicken breast (sliced in half lengthwise, if easier to manage), 2 tablespoons mayonnaise mixture, and 1 lettuce leaf. Slice in half and serve.

Recipe from The South Beach Diet Quick & Easy Cookbook.

Nutritional information
420 calories
15 g total fat (2.5 g sat)
25 g carbohydrate
45 g protein
3 g fiber
540 mg sodium

Getting Comfortable in Your Own Skin

“After all these years, I’m finally comfortable in my own skin. Maybe it’s because my skin is alot bigger than it used to be!”

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