Tap into the power of CRANBERRIES!

Who needs expensive, over-hyped, goji and acai berries when you can get serious healing power from the season’s best kept superfood secret—and all for a fraction of the price, just fifty cents a cup! The North American Cranberry (Vaccinium macrocarpon) is the most commonly used cranberry in the US. Cranberries rank among the highest antioxidant contents of any fruit, which means they top the anti-inflammatory food chart and are safe and effective medicine for helping reduce cancer and heart disease risk. What’s more, they are packed with a plant chemical called proanthocyanidins, a type of flavonoid polyphenol known to carry extraordinary salutary effects, especially for the heart. Cranberries also house a nice amount of the palliative vitamin antioxidant, vitamin C. Both antioxidant compounds work in tandem to prevent urinary tract and other pesky infections. (Cranberries have been shown to prevent the adhesion of harmful bacteria along the inner lining of the urinary tract.)

Holiday Makeover: Light Cranberry Sauce

Holiday quick tip: whipping up your own brand of cranberry sauce from fresh berries is almost as quick and simple as opening the canned stuff and smoothing out the ridges. Homemade cranberry sauce, if made with orange juice, fresh cranberries, and a small amount of sugar is delicious and packs in the healthy nutrients. 

Food weight: 0.5

Ingredients

Yield: 6 servings

• 12 ounce bag of fresh cranberries
• ¾ cup of orange juice
• ¼ cupof SPLENDA^®Sugar Blend
• Dash of cinnamon 

Directions

Wash and pick over cranberries. Add all ingredients to a saucepan and bring to a boil, stirring continuously. Note: To add more flavor and nutrition, you can add small pieces of fresh oranges and apples into the saucepan. Reduce heat and simmer for 10 minutes until cranberries burst. Remove from heat and cool at room temperature. Chill in refrigerator, (cranberry sauce will thicken.)

Nutritional Information per Serving (~ 1/2 cup):
Food weight: 0.5, Calories: 60, Fat: 8 g, Cholesterol: 0 mg, Sodium: 0 mg,
Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 9 g, Protein: 0 g

This Holiday Season: Try Goin Nuts for Nuts

It is important for all Americans to eat a heart-healthy diet to protect themselves against heart attacks and stroke (cardiovascular disease)—the leading cause of death and disability in American men and women—and nuts are a highly nutritious, heart-healthy food that should be a daily addition to one’s diet. Nuts contain a treasure chest full of nutrients such as protein, fiber, antioxidants (such as vitamin E and selenium), cholesterol-lowering plant sterols, and “good” fats such as the omega-3s and monounsaturated fats.

One caveat regarding nuts is that nuts are not created equally. The FDA has allowed a heart health claim for only seven types of nuts: almonds, walnuts, hazelnuts, peanuts, pecans, pistachios and some pine nuts. This is because these nuts all contain less than 4 grams of saturated fat per 50 grams of nuts. Notice that Brazil nuts did not make the cut. Brazil nuts are a nutritious food, exceptionally high in selenium and magnesium, but are also among the types of nuts that are high in saturated fat. Saturated fat is the most potent cholesterol-raising substance in our diet, so we need to cut way back on our intake. Thus, these nuts would not be your best bet.

Just remember not to go too nuts for nuts, as they are a very concentrated source of calories (due to their high fat—albeit good fat—content). Try and get about 1.5 ounces of nuts (about a handful) daily from one of the “magnificent 7” to help keep the cardiologist away!

Recipe- Holiday Series: Lighter Pecan Pie

Oh pecan pie…gloriously sweet and rich. But did you know that a small slice of pecan pie weighs in at a hefty 5.0? Lighten up this recipe and you can cut the calories down by 1.5 

Food weight: 3.5

Ingredients

Yield: 12 servings (serving size: 1 slice with 1 Tbsp fat-free whipped topping)

• 1 cup Splenda® brown sugar blend
• 1 cup light corn syrup
• 2/3 cup quick oats
• 1 cup chopped pecans
• 2 Tbsp Promise light margarine, melted
• 1 tsp vanilla extract
• ¼ tsp salt
• ½ cup Egg Beaters®  egg substitute
• 2 large egg whites, lightly beaten
• 1 refrigerated pie dough crust (trans-fat free and preferably fat-reduced)
• Fat-free whipped topping, thawed

Directions
 

Preheat oven to 325 ºF. Combine all ingredients listed above pie crust, stirring well. Pour into prepared crust and bake for 60 minutes or until center is set. Cool and slice. Serve with a dollop of fat-free whipped topping.

 

Nutritional Information per Serving:

Food weight: 3.5, Calories: 330, Fat: 12 g, Cholesterol: 0 mg, Sodium: 210 mg,

Carbohydrate: 55 g, Dietary Fiber: 1 g, Protein: 4 g

Eat and Drink Too Much and You Won’t Be Merry!

This holiday season remember that drinks count—they are virtually empty liquid calories that add up quickly. I’m really not the scrooge (meaning I’m not trying to take away from your holiday fun but want to remind you of what’s healthier) when I suggest you pay attention to mindless drinking and remember that alcohol calories do sneak up on you. Toast the season with sparkling water and a twist of lime and you’ll start the New Year leaner and healthier.

Holiday Series: Lighter, Yet Still Creamy & Cheesy Spinach Dip

This traditional holiday appetizer can wreck your lightened up holiday plate due to the huge amount of saturated fat and calories (coming from the full-fat cheese, mayo and sour cream). Substituting lower calorie versions and adding in artichokes and lots of spinach will help lighten this dish yet still preserve the flavor. Serve with baked tortilla chips, or whole grain pita crisps or better yet, raw veggies!

Food weight: 1.0

Ingredients

Yield: 5 ½ cups (serving size: ¼ cup)

• ½ cup fat-free sour cream
• ½ cup shredded parmesan cheese
• ½ tsp black pepper
• 3 fresh garlic cloves, crushed
• 1 can (14 oz) water-packed artichoke hearts (drained and chopped)
• 8 oz. block light cream cheese
• 8 oz. block fat-free cream cheese
• 16 oz. bag frozen cut leaf spinach, thawed and squeezed dry
• Non-stick cooking spray
• 8 oz. shredded part-skim mozzarella cheese

Directions

Preheat oven to 350 ºF. Combine all ingredients listed above mozzarella cheese and stir until well blended. Spoon mixture into 1 ½ qt. casserole dish sprayed with non-stick cooking spray. Sprinkle with mozzarella cheese. Bake for 40 minutes or until bubbly and golden brown.

Nutritional Information per Serving (1/4 cup):
Food weight: 1.0, Calories: 90, Fat: 4 g, Cholesterol: 10 mg, Sodium: 330 mg,
Carbohydrate: 5 g, Dietary Fiber: 1 g, Protein: 8 g

Talking Turkey!

Did you know that ninety-five percent of Americans surveyed by the National Turkey Federation eat turkey at Thanksgiving? Skinless, white meat turkey is a superb lean and light protein source, so here are some turkey tips:

• Consider purchasing a fresh turkey from your grocery store. It’s defrosted and there is no added fat or sodium! (Fresh turkey should be firm to the touch.)
• Plan on a half-pound serving per person.
• Roast your turkey at a minimum oven temp of 325 ºF. A whole turkey is done when the internal temp reaches 180 ºF.
• Leave the skin on while roasting, remove before serving.
• For added color and nutrition in your gravy, roast with added carrots, celery, onion and garlic. (Baste turkey but try to keep the opening of the oven door to a minimum.)
• Lighter gravy recipe: 
• Strain broth from roasting pan and pour into a shallow pan and freeze for a few minutes. 
• Remove fat layer (fat rises to the top and can be removed with a kitchen spoon). You can also use a gravy fat separator cup available at most cooking supply stores. 
• Bring 2 cups of strained and defatted broth to a boil. Dissolve 1 Tbsp corn starch in 2 Tbsp water and add slowly to broth. Bring back to a boil, remove from stove and serve hot.

  A HAPPY and HEALTHY Thanksgiving from all of us at Fitness Together!

Recipe: Holiday Series- THREE Light Green Bean Recipes

Green beans, another traditional holiday favorite, are naturally low in calories and fat-free. Just be sure not to ruin a perfectly light and healthy side dish with creamy soup and fried onions! Instead…try steaming the green beans and then top with this delicious vinaigrette that will both please your palette and curb your holiday weight gain. Remember…double up on the green beans and cranberries and eat smaller portions of the “heavier” holiday foods!

1. Light & Healthy Green Beans with Vinaigrette

Food weight: 2.0

Yield: 4 servings (serving size: ~ 1 cup)
        ·    2 pounds trimmed fresh green beans
        ·    2 Tbsp extra virgin olive oil
        ·    ¼ cup minced shallots
        ·    3 Tbsp coarsely chopped almonds
        ·    2 Tbsp brown sugar
        ·    ¼ cup white balsamic vinegar

Steam green beans for ~5 minutes or until done. Drain and set aside. In a small skillet, sauté shallots in olive oil for ~ one minute until lightly browned. Add almonds, sauté one minute. Remove from heat, let cool then add sugar and vinegar—stirring until sugar dissolves.
Pour vinaigrette over beans, tossing gently to coat.

Nutritional Information per Serving:
Food weight: 2.0, Calories: 210, Fat: 10 g, Cholesterol: 0 mg, Sodium: 15 mg,
Carbohydrate: 28 g, Dietary Fiber: 7 g, Protein: 6 g

2.  Roasted Green beans with Shallots

Food weight: 1.5

Yield: 4 servings (serving size: ~ 1 cup)
        ·    2 pounds fresh trimmed green beans
        ·    2 shallots, minced
        ·    2 Tbsp extra virgin olive oil
        ·    Salt & pepper to taste
        ·    2 Tbsp sliced almonds

Preheat oven to 400 ºF.

In a large bowl, toss green beans, shallots, oil and salt and pepper. Spread on a cookie sheet. Roast at 400 ºF for ~ 20 minutes until beans are lightly browned (stir halfway). Put in a serving bowl and toss with almonds.

Nutritional Information per Serving:
Food weight: 1.5, Calories: 160, Fat: 9 g, Cholesterol: 0 mg, Sodium: 15 mg,
Carbohydrate: 19 g, Dietary Fiber: 6 g, Protein: 5 g

   
3. EZ and Delicious Green Beans

Food Weight: 1.5

Yield: 4 Servings

·    2 pounds trimmed fresh green beans

·    2 Tbsp extra virgin olive oil

·    4 teaspoons Dijon or stone ground mustard

·    Freshly ground black pepper and salt to taste, optional

Cook beans in a large pot of boiling water until tender crisp (approximately three to four minutes). Drain beans and transfer to a bowl of ice water to stop cooking. Drain well and pat dry. Heat oil in a large skillet over medium high heat. Sauté green beans with mustard and salt and pepper to taste, stirring until heated (approximately four minutes). Serve hot.

Nutritional Information Per Serving (approximately 1 cup):
Food weight: 1.5, Calories: 140, Fat: 7 g, Cholesterol: 0 mg, Sodium: 135 mg, Carbohydrate: 17 g, Dietary Fiber: 6 g, Protein: 4 g

It's the Holiday Series Makeover Tips Time of Year Again!

Unfortunately, 'tis the season for holiday stress -- between financial woes, endless parties and simply trying to make everyone happy, November and December can oftentimes bring more anxiety than joy. These months are also nutrition land mines for many people. Take action now to plan out your healthy eating and exercise strategies so that you give yourself the gift of better health this hectic, stress-filled time of year.

Recipe: Holiday Series - Light Pumpkin Pudding

Packed with vitamins, this seasonal treat is fabulous!

Food weight: 1.0

Ingredients
Yield: 4 servings (serving size: 2/3 cup)
•1 cup canned pumpkin
•1 package sugar-free instant vanilla pudding mix
•1 teaspoon pumpkin pie spice
•1 ¼ cups fat-free milk

Directions
Mix all ingredients together and place in individual bowls. Chill until set. Serve with nonfat whipped topping.

Nutritional Information per Serving:
Food weight: 1.0, Calories: 77, Fat: 0 g, Cholesterol: 2 mg, Sodium: 380 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Protein: 4 g

Eat More Plants, Live Longer and Better!

For better health, try to eat a more plant-based diet. Tap into Mother Nature’s exquisite rainbow-colored cornucopia of fruits and vegetables--truly the class of foods that keeps our arteries healthy and clean. Head for your green grocer and harness the phenomenal medicinal power of natural plant compounds. Buy them fresh, buy them often, and fill your body with a spectrum of healthy colors, nature’s medicine chest. Dig into this week's delicious and light salad recipe made with an array of medicinal plant compounds: arugula (an anti-cancer cruciferous green); radicchio and tomatoes (plant antioxidant powerhouses); basil and garlic (herbs that are virtual phytochemical factories); extra virgin olive oil (packed with powerful plant antioxidants called “polyphenols,” known to soothe inflammation); lemon juice (adding vitamin C and potassium—a mineral superstar when it comes to helping you attain a healthy blood pressure reading.

Recipe: Arugula Salad with Garlic Tomato Vinaigrette

If you like Italian, then you’ll love this simple yet elegant salad!


Food weight: 1.5

Ingredients
Yield: 4 servings (serving size: ¼ salad recipe plus ~ ¼ cup dressing)

Dressing:
•Two fresh basil leaves, shredded
•2 tablespoons chopped garlic
•4 tablespoons balsamic vinegar
•4 tablespoons extra virgin olive oil
•1 teaspoon Worcestershire sauce
•Juice from a fresh lemon
•¼ teaspoons salt
•¼ teaspoon pepper
•3 plum tomatoes, chopped into small pieces

For the dressing: In a bowl, combine all dressing ingredients (except tomatoes) and whisk until blended. Add tomatoes and blend with vinaigrette. Chill dressing until serving salad.

Salad:

Yield: 4 servings
•3 cups arugula
•1 small head of radicchio, chopped into bite size pieces
•1 Belgian endive, end cut off and leaves separated

DirectionsFor the salad: Place greens in salad bowl and toss. Add desired amount of salad dressing and serve.

Nutritional Information (¼ of the salad greens with ~ ¼ cup dressing):

Food weight: 1.5, Calories: 145, Fat: 10 g, Cholesterol: 0 mg, Sodium: 149 mg, Carbohydrate: 11 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 2 g

PACK Training!

We are introducing PACK training!  We are combining the energy of up to four people with coaching from a certified trainer, all in a private setting!  From swinging battle ropes at full speed to using suspension trainers to conduct pull-ups, PACK training participants engage in total body movements designed for maximum results - a similar approach to a professional athlete's training, yet scaled to meet each person's fitness level.  There isn't anything comparable!  Come check it out!

An Apple A Day...

No doubt about it, apples are a truly a miracle health food, especially for the heart. Apples contain a wealth of cholesterol-fighting compounds, most notably pectin, but also many antioxidants and dietary fiber. In addition to lowering cholesterol, they have been shown to reduce the risk of lung and prostate cancer, as well as these health benefits:

-The pectin fiber in apples helps diabetics maintain a steady blood sugar level.
-Apples are an excellent addition to any weight-loss plan. Low calorie and nutrient dense, they are a filling and portable sweet treat, ideal for curbing hunger pains.
-Apples are healthful for maintaining lung function and have even been shown to ameliorate asthma symptoms.
-Called “nature’s toothbrush,” apples work the gums and clean the teeth.
The tannins in apples help to ward off urinary tract infections.

So follow that old adage and eat your apple a day!

Eat Eggplant - The Purple Powerhouse!

For a mere 20 calories in an entire cup, it doesn’t get any better than eggplant for “beefing up” your Italian dinner—the heart-healthy way. The rich meaty taste of eggplant is why vegetarians love this purple wonder food. Just like tomatoes and peppers, eggplant falls under the nightshade family of vegetables, which technically (botanically speaking) are really fruits because they are seed-bearing structures. Eggplants are simply perfect for whipping up simple, healthy and creative dishes. They contain loads of fiber as well as numerous vitamins, minerals and phytonutrients (antioxidants helpful in warding off disease). A one-cup serving of eggplant provides 2.8 g of fiber, 189 mg of potassium and 18 mcg of folic acid to name but a few. Plus, the skin contains resveratrol—the same antioxidant found in red wine! To sum it all up, dig into eggplant whenever you can for a low-calorie fiber-boosting meal staple.

Recipe: Eggplant Puttanesca with Whole Wheat Pasta

It's still eggplant season (July to October) so make sure to tap into this low-calorie, fiber packed purple wonder food!
Food weight: 3.5

IngredientsYield: 6 servings (serving size: 1/6 of recipe, ~ 1 cup pasta)
-1 large eggplant, cubed
-3 Tbsp extra virgin olive oil
-½ cup red wine
-1 pinch of salt
-One 28 ounce can coarse ground tomatoes
-2 Tbsp capers (drained)
-8 kalamata olives, pitted and chopped
-1 Tbsp sugar
-¼ cup fresh basil leaves, sliced into ribbons
-1 box whole wheat pasta, cooked al dente (I like farfalle)
-Freshly grated Parmesan cheese

Directions
Heat olive oil in a large skillet. Add cubed eggplant and cook until soft. Add red wine and salt and simmer a few more minutes. Add tomatoes, olives, capers and sugar and bring to a boil. Cover and simmer 10 minutes. Add basil. Spoon puttanesca sauce over one cup cooked pasta. Top with a sprinkle of freshly grated Parmesan cheese.

Nutritional Information Per Serving:
Food weight: 3.5, Calories: 350, Fat: 10 g, Cholesterol: 0 mg, Sodium: 270 mg, Carbohydrate: 56 g, Dietary Fiber: 12 g, Sugars: 11 g, Protein: 11 g

Krazy for Kale

Few foods on earth can compare, nutrition-wise, to this leafy green—a true superfood. The dark green hue is a giveaway that kale is packed with vitamins, minerals and health-enhancing antioxidants such as beta-carotene. What’s more, kale's filling fiber, bone-building calcium and heart-healthy omega-3 fatty acids have been shown to help support the body's ability to fight off disease.

Plus, kale is easy to prepare. You can buy it pre-bagged, washed and de-stemmed. Or you can buy it in bunches. Simply remove the center ribs of its leaves, rinse well and then slice it into thin ribbons. Add this healthful pick to soups and stews in the last 20 minutes of cooking, coat lightly with olive oil, season and roast in a hot oven to make yummy kale chips, or sauté it with a splash of olive oil for a delicious side dish. Here is a delicious, heart-healthy, fiber-packed seasonal soup recipe to help you get some kale into your day!

Recipe: Pasta Fagioli with Kale

Food weight: 3.0

Makes 8 servings

Ingredients
•3 tablespoons extra virgin olive oil
•1 onion, diced
•4 cloves garlic, minced
•1 (14.5) ounce can of diced tomatoes with garlic, basil and oregano
•1 (48 ounce) box of reduced sodium chicken broth
•2 cups water
•2 cups uncooked whole wheat small elbow pasta
•1 large bunch (or bag) fresh kale (stems removed and cut into small pieces)
•2 cans cannellini beans (rinsed and drained)
•1 tablespoon tomato paste
•¼ teaspoon fresh ground pepper
•Freshly grated Parmesan cheese

Directions

In a large pot, heat olive oil. Add onion and cook until lightly browned (about 5 minutes). Add garlic and stir, cook another 2 minutes. Stir in tomatoes, broth and water. Bring to a simmer over high heat. Add pasta, cook 5 more minutes then stir in kale. Lower heat to medium and stir in beans, tomato paste and pepper. Simmer an additional 15 minutes. Serve warm sprinkled with Parmesan.

Nutrition per serving (~ 1 ½ cups):

Food weight: 3.0, calories: 280, fat: 7 g, Cholesterol: 5mg, Sodium: 810 mg, Fiber: 8 g, Carbohydrate: 42 g, Sugar 4g, Protein: 14 g

Fishing for a Longer Life

Fatty fish that swim in the deep cold waters of the sea-such as salmon, halibut, tuna and sardines-contain a large amount of the ultra-heart-healthy omega-3 marine fats, DHA and EPA. Fish oil stabilizes plaque, reduces risk of sudden death, lowers triglyceride level and reduces inflammation. Fish oil has been shown to rev up the body's ability to dissolve blood clots that can precipitate a heart attack by sealing off plaque-filled arteries. Aim for at least two fatty fish meals per week and avoid fish high on the mercury scale: swordfish, marlin, shark and tilefish. (Note: albacore or "white" tuna has more mercury than canned light tuna. So, when choosing your meals of fish and shellfish, aim for eating up to 6 ounces (one average meal) of albacore tuna per week.) 

Recipe: Quick n’ Healthy Tuna Salad

This easy-to-make salad is a tasty way to get in your daily serving of beans (chickpeas) and garlic. Plus you’ll get a nice dose of heart-healthy omega-3’s from the tuna!

Food weight: 3.5 

Ingredients

Yield: 4 servings (serving size: ¼ of the recipe, 346 grams)

 Dressing:

• ¼ cup extra virgin olive oil
• ¼ cup red wine vinegar
• Juice from 1 lemon
• 4 cloves garlic, chopped into small pieces

 For the dressing: In a bowl, combine all dressing ingredients and whisk until blended. Place in large salad bowl.

 Salad:

• 1 small red onion, halved and sliced thinly
• 1 red pepper, sliced thinly
• 1 (12 ounce) can of white tuna in water, drained and flaked
• ½ cup sliced black olives
• 1 cup chick peas, rinsed and drained
• ¼ teaspoons salt
• ¼ teaspoon pepper
• ¼ cup fresh chopped parsley
• 2 bags (4 ounces each) of organic mixed baby greens

 Directions

For the salad: Add onion, pepper, tuna, olives, chick peas, parsley and salt and pepper to the salad bowl containing the dressing. Toss until mixed thoroughly. Place greens on a serving plate, dish out tuna salad onto greens and serve.
 

Nutritional Information (¼ of the recipe, 346 grams or ~ 1 ½ cups salad):
Food weight: 3.5, Calories: 348, Fat: 18 g, Cholesterol: 26 mg, Sodium: 682 mg,
Carbohydrate: 21 g, Dietary Fiber: 5 g, Sugars: 2 g, Protein: 27 g

Thinking of running a marathon?

Having trained for and completed four marathons, Dr. Janet must say that the experience of crossing the finish line of a marathon is well worth the grueling training and personal sacrifice involved in preparing both mind and body for this extraordinary accomplishment. Kudos to you for even having the courage to consider making this commitment!

The best place to start training for a marathon is a year away from the date of the race. Start training the body with short runs, on an almost daily basis. Six months out from race day you should be able to log in at least 25 miles of running in a week, comfortably. At this point (6 months from race day), I would highly encourage you to join a running club or a charity organization that trains its runners to complete marathons such as Team In Training, the organization that raises funds to help stop leukemia, lymphoma, Hodgkin lymphoma andmyeloma. A set training program with knowledgeable leaders will help you to safely and gradually increase your endurance and give you lots of training and nutrition tips that should make your first marathon an event that you will forever cherish. Good luck and best wishes . . . and remember, the goal is to cross that finish line with a smile on your face, regardless of your finish time. 

Recipe: Garlicky Bean Dip

Serve as an appetizer with crudites or eat as a snack with baked tortilla chips or whole wheat pita crisps.  Either way this is a quick and tasty way to get in three of my top ten super foods:  garlic, extra virgin olive oil and beans.

Food Weight: 1.0

Ingredients
Yield: 10 servings (serving size: 1/10 of recipe, 54 grams or ~1/4 cup)

1 (15.5 ounce) can of cannelloni beans, rinsed and drained
1/3 cup extra virgin olive oil
1 garlic clove, minced
1/2 teaspoon salt
Juice from 1/2 a lemon
Freshly ground pepper to taste

Directions
In a food processor, add beans, olive oil and chopped garlic.  Process until smooth.  Season with salt, lemon juice and pepper, blend and transfer mixture to a serving dish.  Serve as a dip for fresh vegetables or as a spread on baked tortilla or whole wheat pita chips.

Nutritional Information per Serving (54 grams or ~1/4 cup):
Food weight: 1.0, Calories:97, Fat: 8g, Cholesterol: 0mg, Sodium: 275mg, Carbohydrate: 7g, Dietary Fiber: 2g, Sugars: 0g, Protein: 3g

Trim the Soda, Trim the Kids

So many parents have no qualms about providing unlimited amounts of sweetened beverages such as sodas to their little ones. In fact, it’s been estimated that almost one third of parents serve this type of drink to their 12-14-month-old children and, believe it or not, this statistic increases to almost 50% of parents when children reach 19-24 months old. As a mother of three, and as a registered dietitian, I urge parents to rethink this practice due to the childhood obesity epidemic that envelopes our country.

According to the Dietary Recommendations for Children and Adolescents issued by the American Academy of Pediatrics, parents should limit their children’s intake of sugar-sweetened drinks such as soda. With the limits you’ve set in your own home, you’re teaching your children the concept of “moderation” and starting them off on the right foot by promoting a healthy lifestyle.

The most valuable tool you can use to promote good health in your kids is to be a good role model yourself. Eat healthy and exercise daily and your children will learn not so much by what you say but by what you do!!!

Recipe: Okra Succotash

Food weight: 2.0
This side dish is colorful, extremely easy-to-make and full of cholesterol-fighting soluble fiber.

Ingredients: 6 servings (serving size: 1/6thof the recipe, 219 grams or ~ 1 cup)
3 large, ripe tomatoes
3 cups frozen, sliced okra (defrosted)
1 teaspoon salt
¼ teaspoon freshly ground black pepper
2 cups frozen, baby lima beans (defrosted)
2 cups frozen, sweet corn kernels (defrosted)
4 tablespoons Take Control Light margarine

Directions
Spray a large saucepan with non-stick cooking spray. Cut tomatoes up into small pieces. Add tomatoes, okra, salt and pepper to saucepan, cover and simmer over low heat for ten minutes, stirring occasionally. Add lima beans and simmer, covered, for an additional 15 minutes. Add corn kernels, stir and simmer covered for five more minutes. Add margarine and stir. Serve immediately.

Nutritional Information per Serving (1/6 the of the recipe):
Food weight: 2.0
Calories: 181, Fat: 5 g, Cholesterol: 0 mg, Sodium: 572 mg, Carbohydrate: 29 g, Dietary Fiber: 6 g, Sugars: 4 g, Protein: 8 g

Barley: Not Just to Make Beer

Barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. Barley has a chewy texture and nutty flavor, similar to brown rice. Although mushroom barley soup is probably the most popular way to eat barley, you can use it like any other grain such as couscous or rice. Here’s a little barley trivia: did you know that barley is one of the top five cereal grains in the world and its use dates back to the Stone Age? And, 98% of barley grown in the United States is not used for meals! Barley is either refined to make barley malt - a key ingredient in beer and whiskey or grown specifically for feeding livestock. Pearled barley has been refined. Hulled barley (also known as whole-wheat barley) has only the outer layer removed, leaving the bran layer intact—so although it takes longer to cook (and chew) it’s your best bet for more nutrition.

Try this week's delicious mushroom barley risotto recipe Here and take advantage of this underused whole grain wonder food.

Recipe: Barley Risotto with Shitake Mushrooms

This side dish is a great way to get in barley--the whole grain and LDL or “bad” cholesterol lowering--alternative to oats.

Food weight: 1.5

Ingredients
Yield: 6 servings (serving size: 1/6thof the recipe)
1 (32 fluid ounce) container of free range organic chicken broth
½ teaspoon thyme
1 bay leaf
1 tablespoon extra virgin olive oil
1 cup chopped onion
2 garlic cloves, minced
1 cup whole grain barley
1 (10 ounce) package frozen shitake mushrooms, defrosted (I use Woodstock Farms organic shitake mushrooms, available in the frozen foods section of your local health food store)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1/3 cup freshly shredded parmesan cheese

Directions
In a saucepan, heat chicken broth, bay leaf and thyme and bring to a simmer. Let simmer while preparing barley. In a large saucepan, heat olive oil over medium-high heat. Add onions and garlic and sauté until onion is translucent, approximately 3 minutes. Add barley and package of mushrooms and cook an additional 5 minutes, stirring frequently. Add chicken broth and simmer, covered for approximately 45 minutes until most of the broth has evaporated and the barley is tender. Season with salt and pepper, add in the parmesan cheese, stir and serve immediately.

Nutritional Information per Serving (1/6thof the recipe):

Food weight: 1.5, Calories: 128, Fat: 5 g, Cholesterol: 6 mg, Sodium: 577 mg, Carbohydrate: 17 g, Dietary Fiber: 4 g, Sugars: 2 g, Protein: 6 g

Enjoy!

Recipe: Green Chili

Here's a delicious recipe courtesy of our DietMaster software program. Enjoy!

Green Chili:

INGREDIENTS

• 3/4 pound beef stew meat
• 1 16-ounce can hominy or one 12-ounce can whole kernel corn, drained
• 1 14 1/2-ounce can tomatoes, cut up
• 1 large onion, chopped
• 1 4-ounce can diced green chili peppers, drained
• ½ cup water
• 1 teaspoon dried oregano, crushed
• 1 teaspoon instant beef bouillon granules
• 2 cloves garlic, minced
• 1 16-ounce can red kidney beans or pinto beans, heated and drained

DIRECTIONS:

Trim separable fat from stew meat, then cut into 3/4 -inch pieces.
In 3-quart saucepan stir together meat, hominy or corn, undrained tomatoes, onion, chili peppers, water,

oregano, bouillon granules, and garlic. Heat to boiling. Reduce heat. Cover and simmer about 1 hour or

till meat is tender. To serve, ladle mixture into individual bowls and top with hot kidney or pinto beans.

Makes 4 servings.

Calories: 352 / serving

TIME:

Preparation Time: 15 min.

Cooking Time: 11/2 hrs.

NUTRITIONAL INFORMATION PER SERVING:

28g protein

40g carbohydrate

l0g fat

60mg cholesterol

878mg sodium

895mg potassium

-Low Fat -Low Cholesterol

Healthier You: Positive Thoughts about Exercise, Healthier Body Image

Regular exercise not only supports a healthy lifestyle, it also provides a host of other benefits, including a more positive mental outlook, less stress, and a more positive body image.

Exercise helps you feel good about yourself when you see that you're dedicated and disciplined enough to put yourself first and spend some time regularly exercising your body. You'll feel stronger and more fit, not to mention reap the benefits of endorphins-- the powerful chemicals produced by the brain that are natural painkillers and responsible for what is known as the "runner's high", a feeling of euphoria and general state of well-being often experienced by exercise enthusiasts.

When you look better, you feel better, and exercise assists you with both. Regular physical activity not only helps to maintain optimal weight and body composition those who regularly exercise enjoy significantly decreased risk of heart disease, high blood pressure, diabetes, and cancer, among others. And these benefits are more than just short term; those who regularly exercise are sick 30% less often than non-exercisers, and fit people generally enjoy longer lives than their less fit counterparts.

When you exercise, focus on how you feel and you'll likely stick with your exercise program. If the thought of dragging yourself to the gym for weight loss isn't motivating to you, maybe it's your body's defense mechanism, encouraging you to love yourself the way you are. When you exercise, seek activities that are fun and leave you feeling strong and empowered, whether it's a challenging spinning class, a relaxing yoga session, or a brisk walk on the treadmill. Your body will thank you for taking good care of it, and you'll reap the many rewards of a healthier body and mind.

For Vegetarians... the kind diet

No doubt about it, going vegetarian is a smart move, as vegetarians have a reduced risk of chronic disease and are at much less risk for obesity. It’s never too late to switch over to a plant-based diet and begin to reap the phenomenal health benefits associated with this pattern of eating. According to the American Dietetic Association, “appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases.” The key here is to note the words “appropriately planned,” for eating the vegetarian way does take some homework.

Let’s begin by defining what a vegetarian is. There are actually many different types of vegetarians. The general definition of a vegetarian is a person who does not include meat, fish or fowl in their diet. A lactovegetarian includes dairy, a lactoovovegetarian includes dairy and eggs, and a vegan abstains from eating or using all animal products and is the strictest kind of vegetarian. Newer versions of vegetarianism have evolved including flexitarians, loosely defined as individuals who eat a mostly plant-based diet but may occasionally eat small amounts of meat, fish or chicken. Then there are pesco-vegetarians (such as myself) who eat a mostly plant-based diet and choose to include a small amount of fish in their diet.

Keep in mind that since vegan diets are the most restrictive, if you choose to follow that diet, you must plan your diet carefully to include adequate amounts of protein, iron, calcium, vitamin B12 and the long-chain omega-3 fatty acids EPA and DHA. As with all types of diets, eating a large variety of whole foods, grains, fruits, vegetables, legumes, nuts and seeds is the best strategy for obtaining all the nutrients required for good health. For more sound nutrition information on eating the vegetarian way, go to the Vegetarian Resource Group (a nutrition practice group of the American Dietetic Association).

Exercise For Seniors

Exercise is as important for seniors as it is for any other age group, if not more so. Staying fit means body and mind stay more agile longer, a key component in maintaining optimal health and independence for as long as possible. The National Institute of Health recommends 4 different categories of exercises for seniors: strength, stretching, endurance, and balance exercises.

Strength exercises for seniors help to build muscle, which increases metabolism. During strength exercises, seniors should take care not to hold their breath - this can negatively affect blood pressure. When using weights, use smooth and steady movements, and avoid thrusting or jerking motions. Avoid strain when you're lifting weights with your arms or legs by breathing out as you lift or push a weight, and breathing in as you release. Remember that some soreness after strength building exercises is completely normal, while exhaustion, sore joints, or a painful muscle pull are not normal and may require a visit to your physician.



Stretching exercises will help your body to be more flexible during your everyday activities. Stiff muscles and joints are more likely to become injured, so regularly stretch your muscles to help them stay soft and pliable. Do tricep stretches to lengthen the muscles at the back of the arm, and hip rotations to stretch the outer muscles of your hips and thighs. Stretch after you've been walking or do some gentle arm pumps to warm up the body. Slowly stretch into your desired position, going as far as you can without experiencing any pain. Hold each stretch for anywhere from 10 to 30 seconds.



Endurance exercises are classified as any activity that increases your heart rate and breathing for an extended period of time.



Cardio exercises will improve your heart health and your metabolism. Find activities that you enjoy doing, but walking and swimming are great sources of low-impact cardiovascular exercise. Start with shorter spurts of exercise and increase the interval over time as your endurance improves. Set an eventual goal of 30 minutes of cardio per day; breaking it up into three 10 minute intervals is fine too.



Balance exercises help to build the leg muscles, which in turn prevents the likelihood of a dangerous fall. U.S. hospitals have 300,000 patients admitted each year for broken hips, with falls often being the cause of these injuries. Try these balance exercises that you can do anytime, anywhere: standing up and sitting down without using your hands, walking heel-to-toe, and standing on one foot, periodically alternating your feet. A note of caution: make sure you have someone spot you if you're unstable.

Recipe: Curried Lentil and Potato Soup

This thick and hearty soup is a perfectly delicious way to eat super nutritious lentils and figs.


Food weight: 2.0

Ingredients Yield: 8 servings (serving size: 1/8thof recipe, 328 grams or ~ 1 ½ cups soup)

1 tablespoon extra virgin olive oil
1 cup chopped onions
3 large garlic cloves, minced
2 large carrots, peeled and chopped
1 tablespoon curry powder
2 bay leaves
1 (32 ounce) carton organic chicken broth
1 (28 ounce) can of organic whole tomatoes
2 sun-dried string figs, cut into small pieces, stems removed
1 cup green lentils, sorted and rinsed
2 cups diced red potatoes
½ teaspoon salt
¼ teaspoon pepper

DirectionsHeat oil over medium heat in a large soup pot. Add onions, garlic and carrots and sauté for approximately 10 minutes until onions are translucent and have lightly browned. Add curry and bay leaves and stir to coat onions. Add chicken broth, tomatoes, figs and lentils, stirring often to break up tomatoes. Bring to a boil, reduce heat and simmer for 30 minutes, stirring occasionally. Add potatoes, increase heat to medium and cook uncovered for an additional 30 minutes until potatoes are soft. Remove from heat, discard bay leaves and place 2/3rds of lentil mixture in a food processor. Add salt and pepper and process until mixture has pureed. Add puree back into soup pot, stir and serve warm.

Nutritional Information per Serving (1/8thof recipe or ~ 1 ½ cups soup):
Food weight: 2.0, Calories: 187, Fat: 2 g, Cholesterol: 3 mg, Sodium: 633 mg,
Carbohydrate: 33 g, Dietary Fiber: 7 g, Sugars: 8 g, Protein: 8 g
________________________________________________________________________

Recipe Sources: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com.

Simple Superbowl Salsa with Whole Wheat Pita Chips

Food weight: 1.0


Ingredients
Yield: 8 servings (serving size: 1/8th recipe, 87 grams or ~ 1/3 cup)
· ½ teaspoon fresh lemon juice
· Juice from one lime
· ¼ teaspoon salt
· 1 pound ripe plum tomatoes, cored and chopped
· ½ medium sized Vidalia onion, diced
· 2 garlic cloves, minced
· 1 tablespoon jalapeno pepper, chopped
· 1 teaspoon fresh cilantro, chopped

Mix lemon juice, lime juice, and salt together in a mixing bowl until salt dissolves. Add tomatoes to juice and stir. Add in onions, garlic, jalapeno, and cilantro. Mix well and chill until serving time.

Nutritional Information Per Serving (~ 1/3 cup):
Food Weight: 0, Calories: 22, Fat: 0 g, Cholesterol: 0 mg, Sodium: 76 mg,
Carbohydrate: 5 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g

DirectionsWhole Wheat Pita Crisps
Yield: 1 serving (serving size: 1 whole pita cut into 4 wedges)
1 large 100 percent whole wheat pita bread cut into wedges
Dash paprika
Cut pita into 4 wedges. Place pita on baking sheet and sprinkle with paprika. Toast in toaster oven until crisp.

Nutritional Information Per Serving (1 pita):
Food weight: 1.0
Calories: 120 , Fat: 1 g, Cholesterol: 0 mg, Sodium: 240 mg,
Carbohydrate: 25 g, Dietary Fiber: 3 g, Sugars: 0 g, Protein: 4g ________________________________________________________________________
Recipe Sources: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D. To learn more about this book please visit CholesterolDownBook.com.

Energy Drinks: Good or Bad?

We live such busy lives, is it any wonder so many of us feel tired and run-down and in need of a shot of energy to keep us going? Sadly, the recipe for good health and vigor simply can’t be bought in a single bottle of liquid. The most energetic people are those who are physically fit, and physical fitness comes from living a lifestyle that includes regular exercise, eating a healthy diet and routinely getting a good night’s sleep. Time management is also another piece of the puzzle, learning how to prioritize and leaving some time for rest, relaxation and even a quick cat-nap to reinvigorate ourselves during our long, hectic days.


What is in that energy drink that makes us feel more alert and full of pep after we down one? The answer, in a single word, is stimulants, namely caffeine and taurine. Caffeine is a stimulant drug that will result in raising your mental alertness but for many has unwanted side effects, such as jitteriness and stomach upset to name a few. And what about the “crashing” effect when it wears off? Taurine is an amino acid that is believed to augment the stimulant effect of caffeine. Some of energy drinks also contain a stiff dose of sugar, which will contribute to raising your blood sugar level (albeit short-term), giving you a nice lift but could add considerably to your waistline while it peps you up (one 8.3-fluid-ounce can of Red Bull contains 115 calories and 26 grams of sugar).

The bottom line is that no energy drink can compete with a healthy lifestyle for keeping your energy level up—the natural way.

Vinaigrette and Tip of the Week

Lettuce... more than just the tip of the iceberg!
Lettuce is a leafy crunchy vegetable with substantial water content, some fiber and a negligible calorie count—all factors that are beneficial for filling up your plate and pairing down your waistline.

You should know that only certain types of lettuce are loaded with lots of vitamins, minerals and antioxidant plant chemicals, whereas others contain virtually nothing in terms of nutrition. Hence, even though all types of lettuce are low in calories, the different varieties offer different valuable sources of nutrients. For example, romaine lettuce is especially rich in vitamins A, C, and K, folate, and manganese when compared to iceberg lettuce.

When making lettuce choices, be sure to get in the power lettuces, romaine and red leaf—the darker the leaf, the greater the amount of nutrients such as vitamin A and folate. Other salad greens, such as spinach, kale, arugula and radicchio, while technically not lettuces, are among the most nutrient-dense foods available.

So when it comes to good health and weight control, be sure to pile on the dark leafy greens (an antioxidant gold mine), and leave the iceberg in the bin!

What better way to eat lettuce than with a nice vinaigrette dressing!

Easy, fast, super-healthy and spectacularly delish .
Food weight: 1.0

Ingredients:

• ¼ cup extra virgin olive oil
• 1 teaspoon Dijon mustard
• 2 tablespoons white balsamic vinegar (add more or less depending on personal preference)
• 1 tablespoon fresh tarragon, minced
• 1 tablespoon minced shallot
• ¼ teaspoon salt
• ¼ teaspoon fresh ground black pepper

Directions
In a bowl, combine all ingredients and whisk until well mixed. Drizzle over a large dish of dark leafy greens and other colorful vegetables and you will be eating healthy and light!

Nutritional Information Per Serving (1 Tablespoon dressing):

Food weight: 1.0, Calories: 80, Fat: 9 g, Cholesterol: 0 mg, Sodium: 120 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Sugars: 1 g, Protein: 0 g