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Healthy Chocolate Recipe!

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

Green Bean and Squash Salad

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

A Blackberry Workout

“If you check your Blackberry enough, it counts as cardio.”

Glycemic Index: Can Someone Explain This?

Gary asks:
I’ve heard alot about the glycemic index, but can someone please explain it to me in more detail, and explain how it affects one’s health?

Sizzling Asian-Inspired Dinner

If you’re in the mood for Asian-inspired food, you’re in luck. This healthy dish combines the tangy flavor of fresh lime juice with spicy seasonings, making for a tasty, easy-to-prepare entrée.

Thai Grilled Beef With String Beans

Description
Made with fresh tangy lime and peppery chili paste, this restaurant favorite is surprisingly easy to make at home. Fish sauce (nuoc mam or nam pla) sounds very exotic, but it is a common Southeast Asian condiment; look for it in the Asian section of your supermarket or health-food store. Fresh mint can be used in place of cilantro — or try a mixture of both herbs. Top with chopped peanuts, if desired, for an authentic final touch.

Prep time: 10 minutes
Cook time: 20 minutes

Serves 4

Ingredients
1 1/2 pounds flank steak
2 teaspoons extra-virgin olive oil, divided
Salt and freshly ground black pepper
1/4 cup fresh lime juice
1 tablespoon Asian fish sauce
1/4 teaspoon chili paste or 1 teaspoon seeded, minced serrano chili
1 teaspoon granular sugar substitute
1 cup coarsely chopped fresh cilantro
1/2 cup thinly sliced scallions
1 pound string beans, trimmed

Instructions
Heat grill or grill pan to high. Rub steak on each side with 1 teaspoon of the oil and season with salt and pepper. Grill until desired doneness, about 4 minutes per side for medium-rare. Remove from heat and set on a cutting board for 5 minutes.

Whisk together lime juice, fish sauce, chili paste, sugar substitute, cilantro, and scallions in a large mixing bowl.

Heat saucepan of salted water until boiling. Add beans and cook until crisp-tender, about 3 minutes. Drain.

Thinly slice meat across the grain. Toss with lime juice mixture, adding any meat juices that have accumulated on the cutting board; add beans, toss, and serve.

Nutritional information
Per serving:
340 calories
17 g fat (6 g sat)
10 g carbohydrate
38 g protein
3 g dietary fiber
530 mg sodium

Source: South Beach Diet

Ice Cream Salad

“Just a salad for me. A vanilla ice cream salad with hot fudge dressing and marshmallow croutons.”

Sauteed Broccoli Made Simple and Delicious

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

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: SonomaDiet.com

Tips for Getting the Kids to Eat Healthy?

Tammy asks:
Any tips on how I can inspire my kids to eat healthier? Anything to help to make the healthier stuff more appealing? Thanks.

There’s a Thin Person Inside Me

There’s a thin person inside me screaming to get out. Can you prescribe something to sedate him so I can hear my TV programs?

Can Lack of Sleep Cause Weight Gain?

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

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