Free Drinks!
Remember,you should drink at least eight glasses of water a day to stay healthy, including a full glass before every meal. This not only gives you a feeling of fullness — which can put the brakes on overeating — it also flushes out your cells and keeps your body operating in tip-top shape! The following beverages will help you hit your daily water needs, and there's no cap on how much of these you can drink (notice that diet soda, which contains caffeine and artificial chemicals, is not on the list!):
Tap water
Bottled water
Carbonated water
Flavored water (sugar-free)
Decaffeinated coffee
Herbal tea
From: Denise Austin
Healthy search
6 Tips for Dining Out
You can't prepare every meal at home — you'll need to learn how to make smart, healthy choices when you're eating on the go.
Food is relatively cheap in this country, and as a result portions are often overly large, especially in fast-food restaurants. But if you're smart about what you order, you can get a healthy meal — including dessert — when eating out. Here are some guidelines:
Avoid fried foods. Frying adds more fat to a food than broiling, baking, or sautéing. Restaurant fryers often use hydrogenated oils, a source of harmful trans fat.
Avoid dishes prepared with gravy and heavy sauces. Because gravy is often made with fatty pan drippings from meat, it is relatively high in saturated fat. Many sauces are made with cream, which is also high in saturated fat.
Ask the waiter how large the entrées are. If they're bigger than the meals you usually eat, consider ordering an appetizer instead or sharing an entrée with someone else. And you don't have to eat everything on your plate. Take home your leftovers for tomorrow's lunch.
Find out how dishes are prepared. Ask whether a meal you're interested in is made with butter or animal fat. If it is, consider asking that the dish be prepared with olive oil instead, or that it be baked, steamed, or sautéed with less fat. Steer clear of meals that are prepared with a lot of cheese or cream.
Eat a light, healthy snack. Munch on a piece of fruit or some carrots before going out. That way, you won't be so ravenous when you arrive at the restaurant that you'll gorge on the bread served at the table (which will probably be white bread and, therefore, have a high glycemic load).
Share desserts. If you want a sweet dessert, consider sharing it with others at your table. You'll get the full taste, but just a fraction of the calories, sugar, and bad fats.
From the Harvard Health Publications Special Health Report, Healthy Eating: A Guide to the New Nutrition. Copyright 2006 by the President and Fellows of Harvard College. Illustrations by Christopher Bing, Lynn Jeffery, and Doug McGredy. All rights reserved. Written permission is required to reproduce, in any manner, in whole or in part, the material contained herein. To make a reprint request, contact Harvard Health Publications. Used with permission of StayWell.
You can't prepare every meal at home — you'll need to learn how to make smart, healthy choices when you're eating on the go.
Food is relatively cheap in this country, and as a result portions are often overly large, especially in fast-food restaurants. But if you're smart about what you order, you can get a healthy meal — including dessert — when eating out. Here are some guidelines:
Avoid fried foods. Frying adds more fat to a food than broiling, baking, or sautéing. Restaurant fryers often use hydrogenated oils, a source of harmful trans fat.
Avoid dishes prepared with gravy and heavy sauces. Because gravy is often made with fatty pan drippings from meat, it is relatively high in saturated fat. Many sauces are made with cream, which is also high in saturated fat.
Ask the waiter how large the entrées are. If they're bigger than the meals you usually eat, consider ordering an appetizer instead or sharing an entrée with someone else. And you don't have to eat everything on your plate. Take home your leftovers for tomorrow's lunch.
Find out how dishes are prepared. Ask whether a meal you're interested in is made with butter or animal fat. If it is, consider asking that the dish be prepared with olive oil instead, or that it be baked, steamed, or sautéed with less fat. Steer clear of meals that are prepared with a lot of cheese or cream.
Eat a light, healthy snack. Munch on a piece of fruit or some carrots before going out. That way, you won't be so ravenous when you arrive at the restaurant that you'll gorge on the bread served at the table (which will probably be white bread and, therefore, have a high glycemic load).
Share desserts. If you want a sweet dessert, consider sharing it with others at your table. You'll get the full taste, but just a fraction of the calories, sugar, and bad fats.
From the Harvard Health Publications Special Health Report, Healthy Eating: A Guide to the New Nutrition. Copyright 2006 by the President and Fellows of Harvard College. Illustrations by Christopher Bing, Lynn Jeffery, and Doug McGredy. All rights reserved. Written permission is required to reproduce, in any manner, in whole or in part, the material contained herein. To make a reprint request, contact Harvard Health Publications. Used with permission of StayWell.
Delicious Oven-Baked French Fries
4 large potatoes (2 lbs)
8 cups ice water
1 tsp garlic powder
1 tsp onion powder
1/4 tsp salt
1 tsp white pepper
1/4 tsp allspice
1 tsp hot pepper flakes
1 Tbsp vegetable oil
Scrub potatoes and cut into long 1/2-inch strips.
Place potato strips into ice water, cover, and chill for 1 hour or longer.
Remove potatoes and dry strips thoroughly.
Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in a plastic bag. Toss potatoes in spice mixture.
Brush potatoes with oil.
Place potatoes in nonstick shallow baking pan.
Cover with aluminum foil and place in 475° F oven for 15 minutes.
Remove foil and continue baking uncovered for an additional 15 to 20 minutes or until golden brown.
Turn fries occasionally to brown on all sides.
Makes 5 servings--Serving size: 1 cup
Calories 238 Fat 4 g Saturated fat 1 g Cholesterol 0 mg Sodium 163 mg
from:everyday health
4 large potatoes (2 lbs)
8 cups ice water
1 tsp garlic powder
1 tsp onion powder
1/4 tsp salt
1 tsp white pepper
1/4 tsp allspice
1 tsp hot pepper flakes
1 Tbsp vegetable oil
Scrub potatoes and cut into long 1/2-inch strips.
Place potato strips into ice water, cover, and chill for 1 hour or longer.
Remove potatoes and dry strips thoroughly.
Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in a plastic bag. Toss potatoes in spice mixture.
Brush potatoes with oil.
Place potatoes in nonstick shallow baking pan.
Cover with aluminum foil and place in 475° F oven for 15 minutes.
Remove foil and continue baking uncovered for an additional 15 to 20 minutes or until golden brown.
Turn fries occasionally to brown on all sides.
Makes 5 servings--Serving size: 1 cup
Calories 238 Fat 4 g Saturated fat 1 g Cholesterol 0 mg Sodium 163 mg
from:everyday health
Broiled Beef Slices with Bangkok Salad
Makes 4 servings
Did you know that beef can be just as low in saturated fat and as good for you as chicken? If you choose cuts that have the word loin or round in the name, you have a satisfying meal that is just as healthy as chicken.
Ingredients:
12 ounces lean boneless beef top round steak, trimmed of all visible fat
1/2 teaspoon crushed red-pepper flakes, divided
1/8 teaspoon salt
3 tablespoons fresh lime juice2 tablespoons fish sauce
2 tablespoons olive or canola oil
1 tablespoon sugar
1 garlic clove, crushed through a press
6 cups shredded red and green leaf lettuce, romaine, or mixed greens
1 cup sliced cucumber
1/2 cup thinly sliced sweet white onion
1/2 cup thinly sliced radishes
1/2 cup coarsely chopped fresh cilantro
1/4 cup coarsely chopped fresh mint
To Make:
Preheat the broiler. Line a broiler pan with foil and coat the rack with cooking spray. Rub the steak on both sides with 1/4 teaspoon pepper flakes and the salt.
Broil the steak four to six inches from the heat, turning once, for 12 to 15 minutes, depending on thickness, until a thermometer inserted in the center registers 145ฐF for medium-rare. Transfer to a plate. In a large salad bowl, combine the lime juice, fish sauce, oil, sugar, garlic, and the remaining 1/4 teaspoon pepper flakes. Mix with a fork. Spoon 1 tablespoon of the dressing over the steak on the plate; let the steak stand for 10 minutes.
Add the greens, cucumber, onion, radishes, cilantro, and mint to the remaining dressing and toss to mix well. Divide among individual plates.
Cut the steak into thin slices on an angle and arrange on top of the salads. Spoon the steak juices over the top.
From:Denise Astin
Makes 4 servings
Did you know that beef can be just as low in saturated fat and as good for you as chicken? If you choose cuts that have the word loin or round in the name, you have a satisfying meal that is just as healthy as chicken.
Ingredients:
12 ounces lean boneless beef top round steak, trimmed of all visible fat
1/2 teaspoon crushed red-pepper flakes, divided
1/8 teaspoon salt
3 tablespoons fresh lime juice2 tablespoons fish sauce
2 tablespoons olive or canola oil
1 tablespoon sugar
1 garlic clove, crushed through a press
6 cups shredded red and green leaf lettuce, romaine, or mixed greens
1 cup sliced cucumber
1/2 cup thinly sliced sweet white onion
1/2 cup thinly sliced radishes
1/2 cup coarsely chopped fresh cilantro
1/4 cup coarsely chopped fresh mint
To Make:
Preheat the broiler. Line a broiler pan with foil and coat the rack with cooking spray. Rub the steak on both sides with 1/4 teaspoon pepper flakes and the salt.
Broil the steak four to six inches from the heat, turning once, for 12 to 15 minutes, depending on thickness, until a thermometer inserted in the center registers 145ฐF for medium-rare. Transfer to a plate. In a large salad bowl, combine the lime juice, fish sauce, oil, sugar, garlic, and the remaining 1/4 teaspoon pepper flakes. Mix with a fork. Spoon 1 tablespoon of the dressing over the steak on the plate; let the steak stand for 10 minutes.
Add the greens, cucumber, onion, radishes, cilantro, and mint to the remaining dressing and toss to mix well. Divide among individual plates.
Cut the steak into thin slices on an angle and arrange on top of the salads. Spoon the steak juices over the top.
From:Denise Astin
Potato Pancakes
A delicious classic without all the fat.
Number of Servings: 6 Serving Size: 1/2 cup
Ingredients
medium potatoes, peeled 2
zucchini,unpeeled 1
small onion 1
dry bread crumbs or matzo meal 1/2 cup
nonstick cooking spray 2 sprays
canola or corn oil 2 tsp
Preparation Instructions
1. Grate the potato and zucchini. Drain any accumulated liquid, or the potatoes will turn green. Grate the onion. Combine the potatoes, zucchini, and onion in a bowl. Add the eggs and bread crumbs or matzo meal. Mix well.
2. Preheat the oven to 300 degrees F. Spray a skillet with nonstick cooking spray. Heat the oil in the skillet over medium-high heat. Add 1/2 cup of the potato mixture.
3. Cook for about 5 minutes on one side, turn, and cook on the other side for 3 minutes until golden brown. Transfer cooked cakes to the oven to keep warm. Repeat until all the mixture is used.
Exchanges Per Serving1-1/2 StarchNutrition InformationAmount per servingCalories 123 Calories from Fat 31Total Fat 3 g Saturated Fat 1 gCholesterol 71 mgSodium 24 mgTotal Carbohydrate 19 g Dietary Fiber 2 g Sugars 2 gProtein 4 g Exchanges Per Serving
Starch Exchange
Calories 123
Calories From Fat 31
Total Fat 3 g.
Saturated fat 1 g.
Cholestrol 71 mg.
Sodium 24 mg.
Total Carbohydrate 19 g.
Dietary Fiber 2 g.
Sugars 2 g.
Protein 4 g.
-->
Reproduced with permission from "ADA Cookbooks"© American Diabetes Association ®
A delicious classic without all the fat.
Number of Servings: 6 Serving Size: 1/2 cup
Ingredients
medium potatoes, peeled 2
zucchini,unpeeled 1
small onion 1
dry bread crumbs or matzo meal 1/2 cup
nonstick cooking spray 2 sprays
canola or corn oil 2 tsp
Preparation Instructions
1. Grate the potato and zucchini. Drain any accumulated liquid, or the potatoes will turn green. Grate the onion. Combine the potatoes, zucchini, and onion in a bowl. Add the eggs and bread crumbs or matzo meal. Mix well.
2. Preheat the oven to 300 degrees F. Spray a skillet with nonstick cooking spray. Heat the oil in the skillet over medium-high heat. Add 1/2 cup of the potato mixture.
3. Cook for about 5 minutes on one side, turn, and cook on the other side for 3 minutes until golden brown. Transfer cooked cakes to the oven to keep warm. Repeat until all the mixture is used.
Exchanges Per Serving1-1/2 StarchNutrition InformationAmount per servingCalories 123 Calories from Fat 31Total Fat 3 g Saturated Fat 1 gCholesterol 71 mgSodium 24 mgTotal Carbohydrate 19 g Dietary Fiber 2 g Sugars 2 gProtein 4 g Exchanges Per Serving
Starch Exchange
Calories 123
Calories From Fat 31
Total Fat 3 g.
Saturated fat 1 g.
Cholestrol 71 mg.
Sodium 24 mg.
Total Carbohydrate 19 g.
Dietary Fiber 2 g.
Sugars 2 g.
Protein 4 g.
-->
Reproduced with permission from "ADA Cookbooks"© American Diabetes Association ®
The Power of Protein
Here's a good reason to make sure you include a source of lean protein in every meal — it helps you feel full. That's according to French researchers, who recently studied the role protein plays in losing weight. They say that while protein isn't a magic food, as some diet plans claim, it does seem to send the "all full" signal to your brain in a way veggies and fruits can't.
So what's the best choice when it comes to protein? Opt for low-fat, high-quality sources like skinless chicken breast, tofu, and fish. Avoid any protein that's loaded with cholesterol and fat, like bacon or ground beef. However, this recent research also proves a point I've been making for years: it's a well-balanced diet — not the latest fad — that pays off in the long run. So make sure you're eating your proteins along with the veggies, fruits, and complex carbs. Your taste buds — and waistline — will thank you!
From:Denise Austin
Here's a good reason to make sure you include a source of lean protein in every meal — it helps you feel full. That's according to French researchers, who recently studied the role protein plays in losing weight. They say that while protein isn't a magic food, as some diet plans claim, it does seem to send the "all full" signal to your brain in a way veggies and fruits can't.
So what's the best choice when it comes to protein? Opt for low-fat, high-quality sources like skinless chicken breast, tofu, and fish. Avoid any protein that's loaded with cholesterol and fat, like bacon or ground beef. However, this recent research also proves a point I've been making for years: it's a well-balanced diet — not the latest fad — that pays off in the long run. So make sure you're eating your proteins along with the veggies, fruits, and complex carbs. Your taste buds — and waistline — will thank you!
From:Denise Austin
Subscribe to:
Posts (Atom)
