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3 Tips to Curb Your Nighttime Nibbling

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

Tomato-and-Leek Frittata

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

Are Humans Evolving Into a Fatter Species?

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

Spinach and Lentil Salad With Toasted Walnuts

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

4 Simple Tips for a Healthy Family Breakfast

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

Personal Growth Leading to Weight Gain?

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

Soupe au Pistou

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

Top Ten Stress Management Techniques

Top Ten Stress Management Techniques are: Eat, Sleep….

Toxic Diet

“It’s becoming a very toxic relationship, I’m recommending couple’s therapy for you and your diet.”

Five Winning Strategies for Diet Success

Alissa Finerman – MBA, Certified Life and Wellness Coach, at www.finermanliving.com, has these five strategies for successful lifestyle change.

Everyone has a different process for moving forward and making a sustainable change. Surprisingly enough, the key is not so much what the actual process is but rather that you HAVE an actual process and awareness of what you’re thinking, saying and doing.

1. Commit to a lifestyle change
Successful weight loss clients consciously make an effort to consistently weave in small changes that become part of their lifestyle rather than an all or nothing approach. It’s important to realize that change is a process and takes time so be patient with yourself.

2. Design inspiring goals and write them down
Goals are your blueprint and roadmap for change. It’s similar to taking a roadtrip and getting directions. Wouldn’t you prefer specific directions such as street names and right, left, north, south labels? A helpful resource is to think about setting SMART goals. Goals that are Specific, Measurable, Accountable, Realistic and Timely. The most important step you can take is to write down your goals to add a degree of accountability to the process.

3. Take small steps
Small steps help you build confidence and give you the mental toughness to take on new challenges. If you want to lose 15 pounds, try breaking down that goal into an exercise and nutrition component. It’s best to stay away from drastic measures and all or nothing approaches and start with one action that seems easy. For example, depending on your activity level, you may start with exercising twice a week for 20-30 minutes. Once you are consistently doing this step, then you can add on.

4. Resiliency
True competitors have the keen ability to bounce back and recover quickly when faced with challenging situations. During the change journey, you will face obstacles. Although it’s often tempting to retreat to your comfort zone, meaningful change occurs when you tap into the ability to be resilient.

5. Positive mindset
Let your words reinforce the actions you want to accomplish. If you think you “can’t” do something, I would bet money you can’t. Remove phrases with a negative word such as I will not snack and replace it with words that motivate you towards a positive behavior. The goal is to reinforce the practice of what you want to do rather than what you are trying to avoid. The words you use play an important role in your success rate and ability to overcome challenges.

Ultimately, it comes down to the readiness factor when making a change. The real work comes in your ability to say 3 words — “I AM READY” to be accountable, resilient, step outside your comfort zone and to live the life that makes you happy.

Source:
Nutrition Twins

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