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Does Dieting Kick Start Your Survival Instincts?

“When you deprive your body by dieting, it may interpret this as starvation and adapt as necessary to survive”

Stuffed Baked Tomatoes: A Savory Side Dish

Add a special twist to your next main course with this savory side dish. This recipe tastes great and is a snap to prepare!

Prep Time: 10 minutes
Cook Time: 10 minutes

Description
This warm, cheesy side dish pairs tomato and basil with mozzarella and Parmesan cheese—a match made in heaven if there ever was one! Serve it with chicken, steak, or fish.

Makes 4 servings

Ingredients
4 plum tomatoes, halved lengthwise
3 ounces shredded part-skim mozzarella cheese (1/2 cup)
1/4 cup roughly chopped fresh basil leaves
2 tablespoons freshly grated Parmesan cheese
1 garlic clove, minced
Salt and freshly ground black pepper

Instructions
Heat oven to 400° F.

Scoop out the inside of each tomato half with a melon baler and roughly chop the scooped pulp. Combine tomato pulp, mozzarella, basil, Parmesan, garlic, and a pinch of salt and pepper.

Place tomatoes, cut side up, on a baking sheet. Spoon in tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes. Serve warm.

Nutritional Information
90 calories
7 g protein
5 g fat (3 g sat.)
4 g carbohydrate
0 g fiber
230 mg sodium

Source: SouthBeachDiet.com

Results are In: Too Much Red Meat Increases Risk of Heart Disease

The results of a 10-year study, published this past week in the Archives of Internal Medicine, found that eating red meat every day increased the risk of dying prematurely from cancer, heart disease, and other causes. (Red meat was defined in the study as all types of beef and pork, including bacon, cold cuts, ham, hamburgers, hot dogs, and steak, as well as the meat in pizza, chili, lasagna, and stew.)

The study, which followed 500,000 men and women ages 50 to 71, showed that eating the equivalent of a quarter-pound hamburger daily gave men a 22 percent higher risk of dying of cancer and a 27 percent higher risk of dying of heart disease compared to those who ate just 5 ounces of red meat a week. Women who ate large amounts of red meat had a 20 percent higher risk of dying of cancer and a 50 percent higher risk of dying of heart disease than women who ate less.

Experts don’t know for sure why red meat and processed meats are associated with these increased risks, but the most likely explanations, according to the researchers, include the fact that meats can be a source of carcinogens formed during cooking; that the iron in red meat may increase particular cell damage, leading to health problems; and that the saturated fat found in certain cuts of meat has been linked with breast and colorectal cancer as well as high blood pressure and high cholesterol, which increase the risk of heart disease.

From a Cheeseburger to a Salad?

“Ask the waiter to put some lettuce on my cheeseburger, so I can call it a high protein salad?”

Sauteed Broccoli, Roasted Peppers, and Goat Cheese

Tender broccoli and sweet bell peppers create a winning combination in this simple sauce!

START TO FINISH: 30 minutes MAKES: 4 servings

2 tablespoons extra-virgin olive oil
4 cups broccoli florets
2 cloves garlic, thinly sliced
1 cup bottled roasted red bell peppers, drained and chopped
1/4 cup chopped, pitted kalamata olives
2 tablespoons chopped fresh flat-leaf parsley
1 green onion, thinly sliced
1 tablespoon chopped fresh marjoram or 1 teaspoon dried marjoram, crushed
1 tablespoon lemon juice
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 ounces goat cheese, crumbled

1. In a large skillet, heat oil over medium heat. Add broccoli and garlic and cook for 5 to 8 minutes or until broccoli is crisp-tender. Stir in roasted bell peppers, olives, parsley, green onion, marjoram, lemon juice, kosher salt, and black pepper. Heat through. Transfer mixture to 4 serving plates or a platter; sprinkle with goat cheese.

Nutrition Facts per serving: 167 cal., 12 g total fat (4 g sat. fat), 11 mg chol., 299 mg sodium, 11 g carbo., 4 g fiber, 6 g pro.

Source: SonomaDietOnline.com

Portion Control Tips

Hi Glenny’s Fans,

How can I stop myself from overeating during meals? I have such a hard time controlling portions, and I go to brunch buffets several times a month. Please give me your best tips. Thanks.

Peggy

Is The Middle Class Shrinking?

Is it True that Frozen Fruits and Vegetables are Less Healthy than the Fresh Kind?

Over the years, many people have asked us whether it is true that Frozen fruits and vegetables are less healthy than fresh fruits and vegetables.

This week, we were pleased to see a great summary of this topic from Nu-Train.

Nu-Train comments:

I am happy to report that this is a Myth. Common sense might lead us to believe that fresh fruits and vegetables would be far more nutritious than their frozen counterparts. Although this is generally accepted, did you know that fresh produce is picked, boxed, often transported over long distances and then left to sit on store shelves for up to several weeks? The time lapse between picking fresh produce and purchasing them at a store can often cause them to lose some of their nutritional value as they are exposed to light and air. Both taste and texture may also be diminished.

Before getting to the freezer, frozen fruits and vegetables are first picked, they are quickly blanched (cooked for a short time in boiling water or steamed) and immediately frozen and packaged, generally when nutrient levels are at their highest. So frozen fruits and vegetables are processed at their peak, in terms of freshness, and nutrition. This means that the vitamins and nutrients are preserved until the next time the package is opened.

The U.S. Food and Drug Administration (FDA) and the International Food Information Council (IFIC) both report that nutrients in produce are generally NOT lost during freezing (and canning) and they provide the same essential nutrients and health benefits as fresh. Another bonus of going frozen is that it’s often less expensive than their fresh counterparts. Though fresh fruits and veggies may be more visually appealing and taste better, they don’t last as long in your fridge and may not be the most nutritious.

At the end of the day, any fruits and vegetables are better than none at all. Just remember:

* Buy fresh produce in season and buy local when possible
* Buy non-seasonal produce frozen (if possible)
* Even using canned fruits and veggies without added salt or sugar is also a good choice

Here are some great ways to include fruits and veggies into your daily routine:

* Buy a variety of fruits and vegetables (choose a wide range of colors!) in the fresh and frozen form
* Keep a fruit bowl on the kitchen counter and in the office
* Have some cut-up vegetables in the refrigerator at all times for easy snacking
* Add fresh or frozen fruit to your breakfast meal in cereal, oatmeal or yogurt
* Choose fruit for dessert (frozen grapes anyone?!)
* Add a mix of frozen vegetables when you prepare soups, sauces and casseroles

Spring Pilaf with Salmon and Asparagus

Ingredients
4 cups water
4 (6-ounce) salmon fillets (about 1 inch thick)
1 tablespoon butter
2 cups (1-inch) diagonally cut asparagus
3 cups hot cooked long-grain rice
1 cup fresh or frozen peas, thawed
1/2 cup vegetable broth
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh chives
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation
Bring water to a boil in a large skillet; add salmon (skin side up). Return to a boil. Reduce heat, cover, and simmer 10 minutes or until fish flakes easily when tested with a fork. Remove fish with a slotted spoon and discard water; cool fish slightly. Remove and discard skin; break fish into large pieces.

Return pan to heat; melt butter over medium-high heat. Add asparagus; cook 6 minutes or until tender, stirring occasionally. Stir in rice, peas, and broth; cook 1 minute. Add salmon, parsley, and remaining ingredients; stir well to combine. Cook 2 minutes or until thoroughly heated.

Yield
6 servings (serving size: 1 1/3 cups)

Nutritional Information
CALORIES 391(29% from fat); FAT 12.8g (sat 3.4g,mono 4.3g,poly 4g); PROTEIN 24.7g; CHOLESTEROL 61mg; CALCIUM 43mg; SODIUM 385mg; FIBER 2.7g; IRON 3.2mg; CARBOHYDRATE 42.9g

Source:
Cooking Light, APRIL 2003 via Nu-Train.com

Bunny Suit Diet

“If hopping burns more calories than walking, and it helps to eat more salad, then OK, I approve the Bunny Suit Diet.”

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