3 Tips to Curb Your Nighttime Nibbling

October 30, 2008

Find yourself craving an evening refrigerator raid — almost every night? It’s more than likely due to stress or sheer habit than a ravenous appetite. Satisfying, healthy meals throughout the day should help curb an evening food fest, but if you still find yourself craving food after 7 p.m., here are some solutions:

1. Brush your teeth immediately after dinner, or chew a piece of minty sugar-free gum. This is an effective tactic — chocolate ice cream and spearmint are not a great combo.

2. Go ahead and have a snack. Just be sure to limit your portion size to one serving. If you’re in Wave 1 and going for nuts, count a few out in your hand and leave the rest in the kitchen. If you’re choosing a Wave 2 or 3 fruit, try cutting it up as you eat it. This forces you to eat slowly and methodically, so you’ll savor your snack and be more mindful of how much you’re eating.

3. Eat breakfast every day! Something as simple as one cup of whole grain cereal with one cup of skim milk can jump-start your metabolism in the morning and help curb your appetite later in the day. If you’re satisfied all day long, you’ll be less likely to go snack-crazy at night.

Source: SonomaDiet.com

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Tomato-and-Leek Frittata

October 30, 2008

Vegetarians can enjoy their favorite foods, like vegetables, whole-grain starches, soy-based meat alternatives, and milk or egg products if desired, while losing weight and improving their health. Vegetarian dishes are also great options for those who enjoy meat. Try changing up your breakfast routine with this veggie-friendly recipe!

Makes 8 servings

Description

A hearty frittata is one of our favorite dishes for entertaining because it can be served warm or at room temperature. A large ovenproof nonstick skillet is a must for this recipe. Tip: Leeks can be gritty, so they need to be washed thoroughly. To dislodge the dirt, put the sliced leeks in a colander and rub vigorously under cold running water.

Ingredients
2 teaspoons extra-virgin olive oil
2 medium leeks, cleaned and thinly sliced (white parts only)
1 tablespoon fresh thyme leaves
8 large eggs
1/4 cup fat-free milk
Salt and black pepper
1/2 cup shredded white cheddar cheese
2 small (1-pound) ripe tomatoes, thinly sliced crosswise

Instructions
Preheat oven to 350°F. Warm oil in 10″ ovenproof nonstick skillet over medium heat. Add leeks; cook 8 minutes, until softened, stirring. Reduce heat to medium-low.

In a medium bowl, whisk together eggs, fresh thyme leaves, milk, salt, and pepper. Stir in cheese. Pour over leek mixture in skillet. Gently lift up leek mixture to coat bottom of pan. Arrange tomato slices in overlapping pattern on top. Cook 8 minutes, until sides are set but mixture is still loose on top. Transfer skillet to oven and cook 10 minutes, until center is cooked through and tomatoes are lightly browned. Remove from oven; run a rubber spatula around edges and underneath to loosen frittata from skillet. Slide onto serving platter. Cut into wedges.

Nutritional information
123 calories
8 g total fat (3 g sat)
215 mg cholesterol
5 g carbohydrate
9 g protein
1 g fiber
129 mg sodium

Source: SouthBeachDiet.com

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Are Humans Evolving Into a Fatter Species?

October 27, 2008

“The reason for my weight gain is obvious - humans are evolving into a larger species.”

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Healthy Chocolate Recipe!

October 22, 2008

One of the best parts of eating is dessert and who doesn’t love Chocolate! Bet you didn’t know that chocolate is a delicious source of free radical–fighting antioxidants; it has been shown to decrease blood pressure and lower the risk of diabetes in healthy individuals. Here’s a delicious chocolaty treat from South Beach, that you can indulge in and still stick to your diet!

Chilly Chocolate (

Makes 4 servings

Description
This chocolate-lover’s treat is made extra-special with a touch of vanilla extract. Tasty variations are endless. Try adding other extracts, such as peppermint, cherry, almond, coconut, raspberry, or banana.

Prep time: 5 minutes

Ingredients
3 tablespoons unsweetened cocoa powder
2 tablespoons granular sugar substitute
Pinch salt
3 cups cold 1 percent low-fat milk
1⁄2 teaspoon vanilla extract
Ice cubes

Instructions
In a medium bowl, stir together cocoa powder, sugar substitute, and salt. Slowly pour in 1 cup of the milk and whisk until smooth. Whisk in remaining 2 cups milk and vanilla.

Fill 4 (8-ounce) glasses with ice. Pour Chilly Chocolate over ice and serve.

Nutritional information
90 calories
2.5 g total fat (1.5 g sat)
12 g carbohydrate
7 g protein
1 g fiber
95 mg sodium

Source: SouthBeachDiet.com

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Spinach and Lentil Salad With Toasted Walnuts

October 22, 2008

Toasted walnuts give this spinach salad some extra crunch! Top this dish with a homemade red wine vinaigrette for a tasty, tangy kick.

START TO FINISH: 30 minutes MAKES: 4 servings

1 cup water
1/2 cup brown or French lentils, rinsed and drained
1/2 cup chopped red bell pepper
1/3 cup chopped green onions
1/4 cup chopped flat-leaf parsley
1/4 cup chopped walnuts, toasted
6 cups torn spinach or mixed salad greens
12 ounces cooked chicken breast, sliced
1/4 cup red wine vinaigrette

1. In a small saucepan combine the water and lentils. Bring to a boil; reduce heat. Cover and simmer for 20 to 25 minutes or until lentils are tender and most of the liquid is absorbed. Drain lentils and place in a medium bowl. Stir in bell pepper, green onions, parsley, and walnuts.

2. Divide spinach among 4 serving plates. Top with lentil mixture and chicken. Drizzle with red wine vinaigrette.

Nutrition Facts per serving: 341 cal., 14 g total fat (2 g sat. fat), 72 mg chol., 166 mg sodium, 19 g carbo., 10 g fiber, 36 g pro.

Source: SonomaDiet.com

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4 Simple Tips for a Healthy Family Breakfast

October 22, 2008

It’s not always easy to get kids to eat a healthy breakfast while you’re rushing off to work and they’re rushing off to school. Still, it’s important for every member of your household to eat a healthy breakfast. Breakfast doesn’t have to be a big production. Here are a few simple ways to set your family up for a successful day.

* Make breakfast the night before. You never want to be in a rush when eating healthy, especially in the morning when the stress level is high. Prepare the breakfast the night before, when you’re relaxed.

* Keep the basics on hand. Nothing’s easier (or quicker!) than a bowl of high-fiber, whole-grain cereal and low-fat milk. (When choosing a cereal, look for one with fewer than 8 grams of sugar per serving.) Balance out the meal with a piece of fresh fruit.

* Consider packing breakfast. If your child is late for school, add some to-go foods to his or her lunch bag. Low-fat cottage cheese, mixed nuts, and part-skim mozzarella cheese sticks are quick and handy choices.

* Sign up for school breakfasts. All children who attend schools participating in the School Breakfast Program are eligible to partake in breakfast, regardless of income. Consult your administrator to find out if your child’s school offers breakfast for its students.

Source: SouthBeachDiet.com

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Personal Growth Leading to Weight Gain?

October 20, 2008

“I didn’t start gaining weight until my boss sent me to that personal growth seminar!”

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4 Ways to Stop Stress Eating

October 15, 2008

It’s common to respond to stress by distracting yourself with your favorite comfort foods. But now that you’re following a healthy lifestyle, you know that turning to common comfort foods (processed chips, white potatoes, sugary sweets, and so on) may cause swings in your blood-sugar levels that can lead to cravings and weight gain.

Here are some healthier ways to cope:

1. Stick with the program. If you follow the guidelines set forth by your diet, you’ll be less likely to have cravings and, as a result, you’ll be less likely to turn to food when you face stress. Plus, healthy snacks are encouraged on any plan, so you won’t feel deprived.

2. Keep your hands busy. Find something else to do with your hands besides eat. Keep the daily crossword nearby, knock off some chores, or distract yourself by calling friends or family. (But don’t use the kitchen phone!)

3. Be ready for stress-induced snack attacks. It’s worth repeating that healthy snacks are encouraged on any diet, so keep the right foods on hand. Make sure you’ve got a supply of crunchy vegetables like celery sticks, green and red pepper strips, cauliflower buds, and broccoli florets — you can even cut them up and stash them in resealable bags in your veggie drawer. Feel the urge to dip? Try hummus or eggplant dip, or a bit of spreadable low-fat cheese (six grams of fat or less per ounce). Also, stock your cupboards and desk drawers with nonperishable Diet–friendly items like nuts; high-fiber, whole-grain crackers and cereals; dried apricots; and even cans or pouches of water-packed tuna.

4. Work out. Not only is exercise a great way to stay fit and manage your weight, it’s also a fantastic stress reliever. If going to the gym isn’t your thing, clear your mind with a brisk walk around the neighborhood.

Source: SouthBeachDiet.com

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Soupe au Pistou

October 15, 2008

Fall is upon us, and with the weather cooling off it’s a great time to curl up with a hot bowl of diet–friendly soup. Brimming with vegetables and cannellini beans, this fiber-rich, savory soup will keep you warm and satisfied long after the last spoonful.

Soupe au Pistou

Makes 8 servings

Ingredients
Soup
2 tablespoons extra-virgin olive oil
3 leeks (white and pale-green parts only), thinly sliced
3 medium garlic cloves, minced
Salt and black pepper
1 large can (48 ounces) reduced-sodium chicken broth
1 can (15 1/2 – 19 ounces) white or cannellini beans, drained and rinsed
1 can (14 1/2 ounces) diced tomatoes
2 medium zucchini, quartered lengthwise and sliced
1 medium yellow squash, quartered
1 dried bay leaf
1/2 teaspoon dried thyme or 1 teaspoon fresh thyme
1/2 pound green beans, cut into 1″ pieces (about 1 1/2 cups)

Pistou
3 medium garlic cloves, halved
3 cups packed fresh basil leaves (2 1/2 ounces, from 2 medium bunches)
1/2 teaspoon salt
5 tablespoons olive oil
1/2 cup grated Parmesan cheese

Instructions
Warm oil in large stockpot or Dutch oven over medium-high heat. Add leeks; cook about 3 minutes, until softened, stirring. Add garlic; cook 30 seconds more, stirring. Season with salt and pepper. Stir in next 7 ingredients. Bring to a boil; reduce heat and simmer 20 minutes; uncovered. Add green beans to pot; simmer 6–8 minutes longer, until tender. Meanwhile, make pistou: In a blender or food processor, process garlic until finely chopped. Add basil and salt; process until basil is finely chopped. Scrape down sides of bowl. With the machine running, gradually pour in oil. Add cheese; process to blend. Ladle hot soup into serving bowls. Swirl 1 tablespoon pistou into each bowl.

Make-Ahead Tip
Soup can be made 1 day ahead; pistou can be made 2 days ahead. Refrigerate both, tightly covered. Add pistou after heating soup.

Nutritional information
159 calories
12 g total fat (2.6 g sat)
5 mg cholesterol
8 g carbohydrate
7 g protein
1 g fiber
377 mg sodium

Source: SouthBeachDiet.com

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