The Mett

The Biggest Health Food Scams of 2011 #5

2011-12-30T08:00:00.000-06:00

13. EVOO Can Do No Wrong

Just because a dish is made with extra virgin olive oil doesn't make it healthy. Olive oil is still fattening (it contains 2,000 calories per cup). Canola oil has a similar nutritional profile and some products that tout it, like Weaver's gold popcorn which hit shelves last April, still hide hydrogenated oil (trans fats) in the ingredient list. "While olive oil is definitely a good alternative to butter, margarine or shortening, it may not even be the best option," says Davis. It's been praised because it's relatively high in monounsaturated fat. "But research overall suggests that polyunsaturated fat (which is found in higher amounts in oils such as canola) may be more beneficial than monounsaturated fat," he says.

14. "Fresh" Fast Food
The latest company to join Wendy's and Subway by latching on to the fresh, whole food trend that gained major momentum in 2011? Fast food giant, Burger King, home of the enormous, messy Whopper.

In an attempt to overhaul its image, the company released a new version of its beloved burger in August: the limited-time California version is "fresh" because it features - gasp - guacamole! The accompanying TV commercial plays up the freshness of the ingredients with visuals of lettuce and tomatoes being washed and sliced in slow motion, set to pulsating music. Before you go into a trance and actually start believing a "guac'd and grilled" Whopper with "ripe tomatoes and crisp lettuce" is any better for you than the flame-broiled Whopper of yesteryear, here's a little reality check: at 820 calories, it has almost 25% more calories than a regular Whopper at 620 calories.

15. "Healthy" Candy
Natural candy certified as organic (Yummy Earth), infused with antioxidants (Snap Infusion Supercandy), made with honey (Gimbal's Honey Lover's jelly beans), and touting lower calories (Skinny Cow's chocolate candy), exploded in 2011. But guess what the number one ingredient in candy is? Some type of sugar. And as established earlier this week, natural doesn't always mean nutritious and all sugar is created equal once it goes in our mouths.

Plus, most of these "healthy" candies are comparable to conventional kinds. For example, six pieces of Skinny Cow Dreamy Clusters (with caramel filling) packs 120 calories - exactly the amount found in six Hershey's Caramel Kisses. And even though they're nutritionally similar, the diet candy may be less satisfying. A recent study from Yale University found that people who were told they were drinking a 620 calorie milkshake experienced a faster drop in the hunger hormone ghrelin compared with those drinking a milkshake they were told contained 140 calories (both shakes actually contained 360 calories). The slower drop in ghrelin can cause a delay in satiety that may lead people to take in more caloires from foods labeled as healthy.

The Biggest Health Food Scams of 2011 #4

2011-12-29T08:00:00.000-06:00

10. Artisan

Shoppers are more interested than ever in knowing where their food comes from and 83% say food traditions are important. When a food is made with care, it means the ingredients are high-quality, which makes it healthy, right? Not necessarily.

Take Domino's new line of artisan thin crust pizzas with toppings like spinach and feta, sausage and peppers, and salami and roasted veggies. Each box bears an inscription that reads, "Though we may not be artisans in the traditional sense, inside this box you'll find a handmade pizza crafted with the kind of passion and integrity that just might convince you we are. Which is why every single Domino's Artisan Pizza we make comes signed by the person responsibly for it." A nice sentiment, but even if the Domino's employees really do lovingly craft these pies, it doesn't change the provenance of the ingredients. With 150-160 calories and 7 grams of fat or less per slice, the artisan pizzas have a reasonable nutrition profile, but they're no better than any other thin crust option with veggie toppings.

12. "High Fiber" Claims

Almost 50% of shoppers now look for fiber content in packaged products and as people want to take in more nutrients at every meal, it's no wonder fiber claims spiked in 2011 - especially on dessert items like Fiber One's 90-calorie brownie. The catch? You'll pay more for these products with added fiber, which food companies use to jack up their numbers to impressive-sounding levels. With ingredients like inulin (which is made from chicory root), maltodextrin (made from glucose), and sorbitol (a natural laxative), these fakers don't have the same health benefits as naturally occurring fiber, says Taub-Dix. Plus, they cause major bloating and stomachaches, she adds. That piece of fruit is looking might appealing after all one; medium pea has 25% of your daily fiber!

13. "Light" Restaurant Options

The Cheesecake Factory, infamous for its endless variety of diet-wrecking appetizers and massive entrees that contain a full day's worth of calories, introduced the lower-calorie SkinnyLicious menu in August. Featuring 40 dishes that have fewer than 590 calories and five Skinny cocktails with less than 150 calories, it sounds promising. And it is. Better than the rest of the menu, that is. But many of the dishes still come in massive portions, are served with refined carbs like white rice or fried tortilla strips, and are dripping with oil, dressing and sauce.

The Biggest Health Food Scams of 2011 #3

2011-12-28T08:00:00.000-06:00

7. Pasta Made with Veggies

Kraft is the latest food giant to promote hiding veggies in packaged foods. Walmart and Target started stocking Kraft Macaroni and Cheese Dinner Veggie Pasta in June and the Barilla Piccolini Veggie line hit shelves just a few weeks later. Both tout a whole serving of vegetables in each helping of pasta. But can you really get the same benefits of vegetables from neon orange mac and cheese? Take a guess.

"Vegetables that are freeze dried, powdered, and mixed into processed foods don't pack the same nutritional punch as whole vegetables," says Davis. Plus you are losing one of the top benefits of whole vegetables for people trying to fill up the bellies with fewer calories: volume.

8. Sea Salt

Wendy's released a sea slat version of its french fries at the end of 2010 - just a glimpse of what was to come in 2011. Almost every major brand of potato chip offers a sea salt flavor, and other big brands like Planters and Campbell's also has jumped on the bandwagon. Unfortunately, salt is salt. "By weight, both sea salt and regular table salt contain the same amount of sodium, which is what poses a health risk," says Davis. Another thing you may not realize: it doesn't matter what form those little whit crystals take, or what it says on the package label. All salt comes from the sea.

9."All-Natural Snacks"

The FDA hasn't officially defined "natural" yet, but it was one of the hottest buzzwords of 2011. Sales of all-natural products grew about 14% over the past 2 years, compared with 4% for the whole savory snack category. On cue, Frito-Lay announced in March that it will ditch monosodium glutamate (MSG) and other artificial ingredients in more than 60 snack varieties (including Lay's potato chips, Tostitos tortilla chips, multigrain SunChips and Rold Gold pretzels) by the end of 2011. But even without chemical additives, these snacks are still fat, salt and sugar bombs that should be eaten in very small quantities.

In related news: Doritos and Cheetos will remain unabashedly unnatural. "Those products, with bold flavors, are harder to retool and are marketed to teens and other consumers who might be turned off if told the chips were all-natural," reports the Wall Street Journal. So natural is a marketing term after all...

The Biggest Health Food Scams of 2011 #2

2011-12-27T08:00:00.001-06:00

4. Flavored Greek Yogurt With all the hype around its digestive health benefits, low sugar and high protein content (not to mention its indulgent thick texture), Greek yogurt became a major health food player in 2011. Sales went through the roof - with the top 10 brands raking in over $1.9 billion for the year. Yoplait joined the part, too, but its version is dubious at best - made with "milk protein concentrate" and additives like gelatin instead of 100% strained yogurt like those made by Chobani, Fage and Oikos. While plain, low-fat Greek yogurt is a nutritional powerhouse, some of the flavored options pack more sugar per ounce than soda (about 39 grams per 12-ounce can) and ice cream (about 24 grams for 4 ounces). The worse offenders:

Fage Total 2% with Honey: 29 grams
Cabot 2% Strawberry: 24 grams
Dannon 0% Honey & Chobani Blueberry Nonfat: 20 grams, each

5. The Healthy Happy Meal Following McDonald's Commitments to Offer Improved Nutrition Choices initiative announced in July, the company launched a new Happy Meal menu in September. The kids' meal now touts a smaller serving of french fries (reduced from 2.4 ounces to a 1.1 ounce, 100 calorie pack), a 1.2 ounce helping of apple slices (and no longer comes with caramel dipping sauce) and fat-free chocolate or 1% white milk instead of soda. But the price is same even if diners request more fries or soda.

Yes, it's a step in the right direction. But a measly half serving of fruit and sugary chocolate milk can't save a meal based on a fatty hamburger, cheeseburger or Chicken McNuggers, plus fried potatoes.

6. Gluten-Free Foods The latest villain in the diet world, gluten - a protein compound found in wheat and related grains, including barley and rye - has been blamed for things like headaches and weight gain. In 2011, gluten-free labels popped up on everything from coffee (which is naturally gluten-free) to snack foods (General Mills now offers more than 300 gluten-free products). Sales reached $1.2 billion last year, more than double that of 5 years ago.

Sure, skipping the giant bowl of pasta, garlic bread and croissants in favor of meat, fresh produce and dairy can do a body good. But "processed foods specially formulated to be gluten-free are often higher in calories and sugar, and lower in fiber and B vitamins than their gluten-containing counterparts - and they're twice as expensive," says Davis. While these items are great for people diagnosed with celiac disease (which affects less than 1% of the population) or gluten intolerance - "they offer zero health benefits to the vast majority of us," he says

The Biggest Health Food Scams of 2011

2011-12-26T08:00:00.000-06:00

Food marketing is a very powerful thing. The right buzzword on a label or a convincing ad campaign can be enough to cause a run on acai berries, almond milk or whatever else they are selling. "Because it's natural! And fresh! And gluten-free! And delicious! And packed with fiber! And made with honey!" You get the idea. The scary thing is that these claims sometimes work better than we think.

In a recent study, participants who were asked to compare conventional and organic foods described organic cookies, potato chips and yogurt as being tastier, higher in fiber and lower in calories and fat, even though the foods in the two groups were identical. This "halo effect" that leads consumer to blindly believe a food is more nutritious than others is all too common, and it was in full force this past year.

From "fresh" fast food to all-natural Fritos, there were plenty of misleading "health foods" on the market in 2011, but no amount of spin can change the fact that these edibles are anything but wholesome. For our last week of 2011, we will take a look at 15 of the most deceiving items in stores and restaurants and the facts about what is really being sold.

Biggest Health Food Scams of 2011

1. Fruit and Vegetable JuicesFruit and vegetables are good for you. And because you can squeeze way more of them into once glass of juice, liquefying them is the ultimate, no-hassle way to fill up on nutrients. At least that was the though process behind the cleanse craze of 2011 (smoothies and juice blends were the only gainers in the beverage industry last year).

Yes, fruit and vegetable juice contains many (although not all) of the same vitamins, minerals and phytochemicals as whole produce. But when the part you chew is removed, what is left is not only concentrated nutrients, but also sugar (even veggies contain some sugar). "Then with not fat or fiber to slow down the digestive process, hello insulin spike and hunger," says Bonnie Taub-Dix, RD, author of Read It Before You Eat It. In addition to this nutritional pitfall, some scary questions were raised this year about the healthfulness of certain juices. In September, TV show host Dr. Oz announced he'd found high levels of arsenic in several common apple juice products, and a recent Consumer Reports study found high levels of lead and arsenic in samples of 88 juices - mostly apple juice - of popular brands found in grocery stores.

2. Diet SodaIt was a good year for diet soda - in the cola wars, Diet Coke overtook Pepsi as the second most popular soft drink the U.S. Diet Pepsi released a "taller, sassier new Skinny can" in February that the company says is a "celebration of beautiful, confident women" and Diet Coke debuted a fancy, limited-edition can in September to mark Coca-Cola's 125th birthday. Also in February, Dr. Pepper released a new diet soda aimed at men, Dr. Pepper 10.

What these products are not advertising: drinking diet soda actually causes weight gain and blood sugar spikes. According to new studies presented at the American Diabetes Association Scientific Sessions in San Diego, study subjects who drank two or more diet sodas a day had waist-size increases that were six times greater than those who didn't drink diet soda.

3. Natural Sweeteners

It was sweet to be a "natural" sugar this year. Natural sweeteners now rank second on the list of most-looked-for items on the ingredient label, after the type of fat/oil. But "to the body, sugar is sugar, whether it's in the form of honey, agave nectar, evaporated cane juice, fruit juice concentrate, molasses or whatever," says Robert Davis, PhD, author of Coffee is Good for You.

Though these alternatives may sound healthier than regular sugar, there is scant evidence that our gut processes them any differently. Some people believe that the bee pollen in honey is a super food with the potential to treat conditions such as allergies and asthma, but almost no scientific studies have backed up medical claims. Plus, a new reports shows that most honey sold in the U.S. has had all the pollen filtered out, which negates any supposed health benefits and may indicate that it's been ultra filtered, a process that results in a substance that is not technically honey (though it should be noted that it's possible to remove pollen from honey without using this controversial method).

10 Healthy Holiday Party Tips

2011-12-12T08:00:00.002-06:00

With Christmas less than two weeks away, the inevitable holiday parties and celebrations are upon us. Some might think that a holiday party is not the place to focus on health; they think it is okay to "let loose" at this time of year. And while there is some truth to that, the focus of the holidays should not be the high calorie desserts or greasy finger foods; it should be the people you love, the conversations and the dancing. It is possible to throw a healthy holiday party that will please most of your guests.

Share your other healthy holiday tips with us and the readers - happy holidays!

10 Healthy Holiday Party Tips

1. Offer no- and lower-calorie drinks galore so your guests have lots of healthy options. Here are a few to try:

Holiday tea
Diet soda
Mineral water
Coffee
Light beer and wine spritzers made with club soda
Holiday punch made with diet soda (like ginger ale or lemon-lime soda) and/or light cranberry juice

2. Serve fruit and vegetable trays. For appetizers and dinner, use the 50% rule: try to cover 50% of the food table with fruit and vegetable dishes. Here are some winter options for your fruit and veggie arrays:

For fruit trays or fruit salads, try apple slices (spray with lemon juice to prevent browning), orange slices or wedges, melon cubes, grapes, canned pineapple, and cherry or grape tomatoes.
For raw veggie trays, try jicama, baby carrots, celery sticks, sugar snap peas, broccoli and cauliflower florets.

3. Keep dips and spreads as light as possible by substituting nonfat sour cream, light cream cheese, light or low-fat mayonnaise, and low-fat yogurt for the more caloric versions.

4. Look for ways to add beans to your dishes to beef up the fiber and plant protein, which will help your guests feel full faster. It's easy to use beans in salads, casseroles and appetizers. One of our favorites is this light Southwestern 7-layer dip that features canned, nonfat refried beans.

5. Serve whole grains or whole-grain blends. You can use half whole-wheat flour in nut breads, muffins and even cookie recipes. You can use whole-wheat blend pastas, whole grain crackers and whole wheat (or whole wheat blend) dinner rolls. Check the ingredient list and the fiber grams on the nutrition information label for the rolls and crackers to make sure you are getting a product with at least half whole wheat and more fiber.

6. Serve lean meats and fish. There are lots of festive meat options that are lower in fat (and saturated fat) and high in protein. Try cooked shrimp served with cocktail sauce, roasted sliced turkey breast, lean ham, and sliced lean roast beef. Grilled or broiled salmon filet makes a great appetizer when served with whole grain crackers.

7. Dish up lighter (or littler) desserts. Let's be honest: it wouldn't be a holiday party without holiday desserts. So make it easy for your guests. Serve light desserts when possible and offer dessert trays with bite-size samples. When serving up desserts, think about portions that are two to four bites - just enough to taste and enjoy. Your guests can always have more! You can use cupcake papers to hold bite-size portions (small-sized cookies and even cake or pie can be cut into petite portions). You can also use mini cupcake pans to make bite-sized cupcakes, cakes, brownies and cheesecake. Also, keep dessert embellishments light when possible - try light vanilla ice cream, fat-free or lite Cool Whip, etc.).

8. Encourage physical activity at the party. It depends on the type of party you're having, but possibilities include:

Dancing
Holiday caroling or a moonlight, candlelight or flashlight walk around your neighborhood (weather permitting)
Pingpong, billiards, foosball or other games that involve some action

9. Offer light condiments on the buffet. Try spicy mustard, light or low-fat mayo, barbecue sauce, cranberry sauce, fruit chutney, relishes and so on.

10. Have an appetizer and dessert party or a dinner/buffet party instead of serving appetizers AND dinner AND dessert. When faced with too many food options, most people will each too much. And while we are at it, go ahead and banish candy dishes from the party. As long as you have other food on hand, you won't need them., People can have candy any time of the year.

BONUS TIP: Have small plates out at your buffet or dessert/appetizer table to encourage people to serve themselves smaller portions. But be aware, some people will still pile every possible morsel onto their small plate.

For some light party ideas, check out some of our favorite holiday party recipes below!

New Ways to Use Thanksgiving Leftovers

2011-11-28T08:00:00.004-06:00

With all the effort that goes into holiday cooking, you probably have enough for leftovers. If you still have some turkey leftin your fridge, check out some of our delicious, healthy recipes - they will stretch your dollars after all the holiday spending. With only about 144 calories and less than 2 grams of saturated fat per 3-ounce serving, roasted turkey (or chicken) is a great healthy option. Try these easy, healthy recipes featuring cooked turkey or chicken - they're easy on the cook AND the budget!

Also - for Mettler Center members: check out our website for the latest on special holiday hours and changes around the facility in the month of December!

BBQ Chicken Sandwich
Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 1

Ingredients

1/2 cup shredded cooked chicken
1/4 cup shredded carrots
2 tablespoons barbecue sauce
1 small whole-wheat sandwich bun
1 leaf romaine lettuce

Directions

Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

Nutritional Facts
324 calories, 7 g fat, 4 g fiber

Sweet Potato Turkey Hash
Prep Time: 45 minutes

Total Time: 45 minutes

Servings: 6 (1 1/4 cups each)

Ingredients

2 medium sweet potatoes, peeled and cut into 1/2 inch pieces
1 medium apple, cored and cut into 1/2 inch pieces
1/2 cup reduced-fat sour cream
1 teaspoon lemon juice
1 tablespoon canola oil
1 medium onion, chopped
3 cups diced, cooked, skinless turkey or chicken
1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
1/2 teaspoon salt
Freshly ground pepper, to taste

Directions

Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately.

Nutritional Facts
214 calories, 7 g fat, 2 g fiber

Crispy Turkey Tostadas
Prep Time: 35 minutes
Total Time: 35 minutes
Servings: 4 (2 tostadas each)

Ingredients

1 14-ounce can petite diced tomatoes, preferably with jalapenos
1 medium onion, thinly sliced
3 cups shredded cooked turkey or chicken (12 ounces)
8 corn tortillas
1 avocado, pitted
1/4 cup salsa
2 tablespoons reduced-fat sour cream
2 tablespoons chopped fresh cilantro
1 cup shredded romaine lettuce
1/2 cup shredded Monterey Jack cheese

Directions

Position racks in the upper and lower thirds of the over and preheat to 375 degrees.
Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most o the liquid has evaporated, about 15 to 20 minutes. Add turkey or chicken and cook until heated through, about 1 to 2 minutes.
Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey or chicken mixture, lettuce and cheese.

Nutritional Facts
397 calories, 15 g fat, 8 g fiber

Cream of Turkey and Wild Rice Soup
Prep Time: 35 minutes
Total Time: 35 minutesServings: 4 (1 1/3 cups each)

Ingredients

1 tablespoon extra-virgin olive oil
1 cups sliced mushrooms (about 4 ounces)
3/4 cup chopped celery
3/4 cup chopped carrots
1/4 cup chopped shallots
1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
1 cup quick-cooking or instant wild rice
3 cups shredded cooked chicken or turkey (12 ounces)
1/2 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley

Directions

Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.
Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, about 5 to 7 minutes. Stir in chicken or turkey, sour cream and parsley and cook until heated through, about 2 minutes more.

Nutritional Facts
354 calories, 9 g fat, 3 g fiber

5 Bizarre Weight Loss Tricks That Actually Work

2011-11-14T08:00:00.000-06:00

The impending holiday season leaves us all dreading the idea that we may gain a few pounds. However, as long as we remember to keep moderation in mind, there shouldn't be much to worry about! Reality is that if you decide to splurge a few times throughout the season, it will not affect your weight or overall health; just remember to limit it to a few special occasions and continue your workout routine.

This post is originally from Reader's Digest Magazine and provides 5 interesting tricks that can actually help with weight loss. Whether they work or not probably depends on the individual; however, it's always worth a shot - especially at this time of year!

What other "bizarre tricks" work for you to help with weight loss? Share them with our readers!

5 Bizarre Weight Loss Tricks That Actually Work

1. Sniff a banana, apple or peppermint

You might feel silly, but it can work. When Dr. Alan R. Hirsch of the Smell and Taste Treatment and Research Foundation in Chicago tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost - an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you are actually eating it

2. Hang a mirror opposite your seat at the table

One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look at yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you are trying to lose weight in the first place.

3. Surround yourself with blue

There is a good reason you won't see many fast-food restaurants decorated in blue. Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow and orange in your dining areas. Studies find they encourage eating.

4. Shoot your food

Rather than writing down every morsel you eat, take a picture of it and file the photos on your phone or computer by date. A visual account of your consumption may help you curb your intake. "Snapping photos and then looking back at them can make people stop and think before indulging," nutritionist Joan Salge Blake says. It doesn't need to be a big production - your cell phone will do. Think about it: there you are at the salad bar, making a plate of vegetables. Don't pat yourself on the back quite yet, though. A simple snapshot of your heaping dish may "show your extra helping of cheese or deep-fried croutons," Joan cautions. A visual reminder might be just enough to give you pause next time before you ladle on the blue cheese dressing.

5. Tie yourself up

You could try fitness guru Valerie Orsoni's "Le Petit Secret:" "A number of French women wear a ribbon around their waist and underneath their clothes when they go out for dinner. It keeps them conscious of the tummy, particularly if the ribbon starts to feel tighter as the evening goes on!" If a ribbon isn't your thing, try a belt!

Ways to Encourage Your Kids - and Yourself! - to Eat Breakfast

2011-11-07T08:00:00.000-06:00

We've all heard it a million times: breakfast is the most important meal of the day. Yet amongst the chaos of getting ready each day, millions of us skip this vital meal.

What's worse is children of all ages are skipping this meal before they are expected to go to school and be attentive for hours before they eat. Recent studies have shown that eating breakfast may improve cognitive functions related to test grades, school attendance and memory. Teens who eat breakfast tend to weight an average of 5 pounds less than those who skip breakfast. But how can you fit breakfast into your family's busy schedule and get your teen to teat something nutritious? Check out these 8 tips that might just tempt your kids - and even yourself!

Ways to Encourage your Kids - and Yourself! - to Eat Breakfast

Figure it out: Find out either by asking or experimenting what your child will eat and how much. It's okay if it's small, as people have different needs and a big breakfast may not settle well with everyone. Just eating something, though, is better than nothing at all.
Smooth moves: Try making homemade smoothies with milk, yogurt or soymilk, frozen berries, bananas and ice cubes,. Add a scoop of soy or why protein for added protein. Smoothies are quick, nutritious and can be eaten on the go if needed.
An eggcelent idea: Eggs pack a good amount of protein and are also easy to make fried, scrambled, poached or hard-boiled. Pair eggs with whole grain toast.
On-the-go: Grab and go with a container of yogurt (aim for low-fat and low-sugar), breakfast bars, dry cereal or pre-made fruit salad.
Cerealously: Cereal is another quick option, but be choosy in what you serve, aiming for high fiber (4 grams or more), low sugar (8 grams or less) and less than 7 ingredients total.
Dynamic duos: Classic combos like a whole grain bagel and low-fat cream cheese, toast with peanut butter and all-fruit jam, or yogurt and granola offer a nutritious start to the day.
Oughta be oats: The wonder food, oatmeal, can be paired with all kinds of delicious toppings. Offer oatmeal with berries, raisins and cinnamon, chopped nuts, a scoop of peanut butter, flaxseed or wheat germ.
From the freezer: There are several companies that make nutritious, tasty and whole grain waffles. Pick up a few boxes and offer them for breakfast with eggs, peanut butter or yogurt for protein.

With a little planning and investigation into what your children will eat for breakfast, you can encourage them to eat breakfast for heading to school. They will thank you when they realize how much more energy and attention they have throughout the day!

Foods That Fight Fatigue

2011-10-31T08:00:00.000-05:00

Whether a late night, early morning or intense workday has hijacked your energy, the forecast for the rest of the day is bleak: serious yawning, followed by a search for a suitable alternative to the nap you are craving. Instead of reaching for a sugary snack to help you stay awake during your morning meeting or power through an afternoon slump, try this stay-awake strategy: snack on perfectly portable, fatigue-fighting foods, like whole grain crackers, walnuts, dark chocolate and watermelon. These 9 picks will perk you up in no time!

9 Foods That Fight Fatigue

1. Pumpkin Seeds

If your 30-minute workout leaves you feeling like you just climbed Mt. Everest, you might be low on magnesium. When researchers at the U.S. Agricultural Research Service restricted intake of the mineral among 13 women, ages 47-75, for 4 months, they found that those with magnesium deficiencies required more oxygen uptake during physical activity, used more energy, and therefore tired more easily. Snack on 1/4 cup of pumpkin seeds and you'll take care of about half of your recommended daily allowance (310 mg for women and 400 mg for men)

2. Yogurt

A stomachache could spell sleepiness if you're among the more than 1 million people in the United States who suffer from chronic fatigue syndrome (CFS). Because research suggests that an imbalance in microorganisms in the digestive tract is partially to blame for CFS, Swedish researchers tested the effects of eating yogurt rich in probiotics - "good bacteria" that aids digestive health - on 15 CFS patients. After eating about 6.8 ounces of yogurt twice daily for 4 weeks, 14 out of 15 study subjects reported improvements in fatigue symptoms, physical health or mental health.

3. Wheat Bran Cereal

You know that fiber can help you fight fat, and it turns out the nutrient can also help you feel more awake. Researchers at the University of Cardiff in Wales found that people who ate high-fiber wheat bran cereal suffered less emotional distress, experienced fewer cognitive difficulties and were less fatigued than their counterparts who did not eat as much fiber. Study participants reported a 10% increase in energy levels and reduced fatigue 2 weeks after increasing their fiber intake.

4. Whole Grains

They might be a diet taboo, but carbs are essential to boosting energy. To stay out of a slump, pick complex carbohydrates such as whole grain crackers or a bowl of oatmeal over refined carbs, like foods made from white flour. The body digests and releases complex carbs slowly, keeping your blood sugar (and your mood) stable. Simple sugars, like those found in sweets and processed foods, on the other hand, provide a quick burst of energy, but cause your blood sugar to plummet just as quickly as it spiked.

5. Walnuts

Belgian researchers found that patients with CFS had low levels of omega-3 fatty acids, and those with the most severe symptoms exhibited the greatest deficiencies. Another study published in the American Journal of Clinical Nutrition suggests that the alpha-linolenic acid, the omega-3 found in walnuts, may help relieve depression symptoms, which commonly contribute to CFS. Up your omega-3 intake with a 1-ounce serving (1/4 cup, shelled) of walnuts at 190 calories.

6. Dark Chocolate

If you're going to spring for sweets, be smart about your selection. Researchers at Hull York Medical School in the United Kingdom provided 10 CFS patients with 45 grams of chocolate each day for 2 months. Study subjects received either dark chocolate or white chocolate that had been dyed brown in color. Those eating the dark chocolate reported significantly less fatigue. The scientists suggest that polyphenols in dark chocolate increase levels of the happiness-boosting brain chemical serotonin and those reduce feelings of fatigue.

7. Tea

Coffee beats out tea when it comes to caffeine, but your cup of joe is missing an important fatigue-fighting ingredient: I-theanine. When paired with caffeine, the amino acid found naturally in tea improves cognition more effectively than caffeine alone, according to a study published in Biological Psychology. When study subjects consumed a combination of caffeine (150 mg) and I-theanine (250 mg), they reported a host of cognitive benefits, including improved alertness, memory and reaction time, as well as decreased mental fatigue.

8. Watermelon

If you're feeling fatigued on a hot day or after a sweaty workout, the cause may be as simple as dehydration, and the fix is as easy as enjoying a delicious slice of summer fruit. In a recent study of athletes, 92% reported feeling fatigued when they limited water-rich foods and fluids for 15 hours. They also reported memory lapses and difficulty concentrating. If you can't glug one more ounce of water, opt for leafy greens or melons. The bonus: hydrating with water-dense foods won't pack on the pounds. Enjoy a 1-cup serving of watermelon for just 46 calories.

9. Red Bell Pepper

Vitamin C is more than a cold-fighter - the antioxidant also helps reduce oxidative stress, the result of too many free radicals in the body, another contributor to CFS. In a small study of 44 adults published in the Journal of Orthomolecular Medicine, those who received 6 g of vitamin C every day for 2 weeks felt less fatigued. Study participants also had lower levels of the stress hormone cortisol. To get your C fix, enjoy 1 cup of sliced red bell pepper for only 29 calories and you'll squeeze in almost 200% of your daily recommended vitamin C - that's more than the amount in an entire orange!

Choosing Healthy Snacks

2011-10-24T08:00:00.000-05:00

Your stomach is growling, but lunch is still house away. You could indulge yourself with a snack, but you think it is best to just grit your teeth and wait until lunch. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight loss diets allow snacks to help manage hunger and reduce binging. Eating a healthy snack can tame your hunger without ruining your appetite for your next meal.

The key to incorporating snacks into your weight loss plan is to keep moderation and balance in mind. Keep these tips in mind the next time hunger rolls around.

Limit a snack to approximately 200 calories or less
Turn coffee or tea into a snack by adding a cup low low-fat or soy milk for protein
Do not have a carbohydrate alone - you will still be hungry. Instead, pair a carb with a lean protein or healthy fat. Have low-fat cheese with your apple or some peanut butter on your whole grain crackers.
It is okay to have carbs before bed, such as a piece of fruit, because it doesn't need to keep you full for long - you are about to go to sleep!
Don't double dip. For instance, don't do string cheese and nuts, or string cheese and yogurt. Instead, choose one high-fiber carb and one lean protein or healthy fat; this will provide you with an optimal balance of nutrients and help keep you full longer.
When you eat straight from the bag, you'll consume more. Pre-portion items like nuts in resealable snack bags.
Try to keep snack time to three hours after you have eaten. If you eat it too close to your last meal, it won't do its just until the next meal.
If buying an energy bar, read the label and look for more fiber and protein, less calories and fat.
Just because it is a 100-calorie pack doesn't mean it is a healthy snack. Make sure it offers some fiber and protein or healthy fat. If not, skip it.

What are your favorite snacks between meals? Do you find that if you snack on the "right foods" you stay full longer than if you ate, say, a cookie or brownie?

How to Stay Fit this Fall

2011-10-10T08:00:00.002-05:00

Autumn group events like pumpkin picking, corn mazes, haunted trails and building leaf piles are active options that can also be fun bonding experiences for family and friends. Organize a weekend trip or local get together with an autumn theme and plan to be active.

Get Involved in Community Events

With the fall season comes many holiday themed local fun runs and events. Look in the newspaper for Halloween runs, turkey trots and reindeer romps. According to a 1991 summary report by ERIC Digest, a specific goal such as a race to train for increases adherence to an exercise program. Signing up with friends or family will hold you accountable for completing the training program.

Head to the Trails

Fall is one of the most beautiful times of the year for getting outside. Grab a friend and find some local parks or trails to walk, run or ride a bike and take in the view of changing leaves. Lake of the Woods in Mahomet, Meadowbrook Park in Urbana and Hessel Park in Champaign are great locations if you are in the Champaign-Urbana area!

Dress for the Weather

When weather gets cooler, it can deter people from going outside to workout. This problem can be mediated by wearing wind-shielding clothing and dressing in layers. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of fall approaches.

Drink Water

Stay hydrated even when the temperatures cool down. People are often less thirsty when it is not hot outside, but staying hydrated is just as important in the fall as it is when the sun is blazing down. When fall rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.

Drink Tea

Drink more tea to warm up for the cooler temperatures. Green and black tea contain antioxidants that help ward off diseases during flu season, so you can remain healthy and active as the season shifts.

Avoid Holiday Candy

According the National Institutes of Health, on average, non-obese adults gain about a pound a year around the holidays. In addition to creating unhealthy habits, accumulation of this weight over time can lead to obesity. Be sure to pack lots of healthy snacks to munch on throughout the day to help deter you from grazing on sweets that pop up in the office, at home, or at holiday parties.

Turn Fall Chores into a Workout

Raking leaves or gardening can burn around 150 calories every 30 minutes. Turn these chores into a game by setting small, achievable goals to help pass time and burn away fat.

Exercise Early in the Day

Try to work out in the morning or during the day. With the time changing and it becoming darker earlier, it can feel as if it is later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.

Vary Activities

As the weather cools down and summer ends, it can become difficult to stay motivated. Trying variety of different activities and varying workouts will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.

What are some of your favorite ways to fit exercise into your fall schedule? How do you stay motivated when the weather gets chillier and the chaos of holidays is upon us?

Ways to Slim Down While You Shop

2011-10-03T08:00:00.000-05:00

Starting this month, The Mett will move to posting just every Monday. We appreciate all our readers and hope you continue to check in with us every Monday morning!

Ways to Slim Down While You Shop

Each week, 200 million shoppers visit a Wal-Mart, and while these mega stores get a lot of flack for selling supersized, less-than-nutritious fare, the company is taking steps that may make it easier for you to get healthy and slim down.

"The tricky part about shopping at big grocery stores is that they can be overwhelming, and that can lead to purchasing goods you don't need," says Judy Caplan, RD, an American Dietetic Association (ADA) spokesperson. Still, with a little forethought and a strategy in place before you hit the store, you can walk away with smarter choices and even burn a few extra calories! Here are five ways to make a weekly Wal-Mart excursion as healthy as possible.

Drive Past the Prime Spot: According to some reports, Wal-Mart parking lots can be three times the size of the stores - as large as 555,000 square feet. Every little but of exercise counts, and if you park far away from the entrance, you could be sneaking in a serious walk. Parking spots are approximately 9 feet wide, so park 50 spots away, and you could be sneaking in an extra one-fifth of a mile round trip (or an extra 17 calories for a 150-pound woman walking at a 15-minute mile pace)!
Hit the Produce Department First: Though there are plenty of unhealthy options available, bananas are a top-selling item at Wal-Mart. And there's a good reason for that. Wal-Mart's produce is notoriously reasonable priced! In fact, a 2005 study found that Wal-Mart offers many identical food items priced about 15-25% lower than traditional supermarkets.
Shop the Perimeter: Caplan suggests you do what she calls "aerobic shopping." Wal-Mart Supercenters average 185,000 square feet, and by walking around the perimeter of the store, you sneak in approximately a quarter of a mile. That brings you up to nearly a half-mile, including trips to and from your car. Lap the building twice a visit, and you're sneaking in close to a 3/4 mile walk just by simply getting things off the shelves. Since stores and layouts vary in size, you can wear a pedometer to get a better estimate of the distance. Boost the burn by putting the heavier items in the car first so you will be pushing more weight most of the time and power walking between sections to get your heart rate going.
Look for "Great Value" Foods: In January, the company promised to reduce sodium and added sugars by 25% and 10%, respectively, and remove "all industrially produced trans fats" from its in-store line of products. "Just because a food is lower in fat, sugar and carbs does not mean it does not have calories or that it is filled with healthy ingredients," warns Caplan. Some "Great Value" products include cookies, chips and ice cream, but steer clear of these. Aim for the affordable frozen and canned veggie options.
Save on Fitness Equipment: Not only can you buy affordably priced treadmills, elliptical machines and other exercise equipment at Wal-Mart, but many of its products also provide free shipping to the store. All you have to do is pick it up there! You'll save around $20 in shipping costs, and a 2008 study found that people with home exercise machines were 73% more likely to start exercising.

Ask the Expert: Fitness #5

2011-09-23T08:00:00.000-05:00

Q: Do I still have to strength-train if I do Pilates or yoga?

A: Yes. Yoga and Pilates are great compliments to traditional strength-training exercises because they target the abs and core muscles more effectively than do weights. But they do not offer enough resistance to increase muscle and build bone mass - important goals for women over 40 years old.

A mix is best: tag a little strength-training onto the end of your yoga or Pilates workouts 2-3 times a week.

Ask the Expert: Fitness #4

2011-09-22T08:00:00.000-05:00

Q: Will I burn more fat if I exercise on an empty stomach?

A: Yes, but don't expect any fat-melting miracles. When you exercise, your body burns both fat and carbohydrate calories. Recent studies show that working out on an empty stomach might burn a few more fat calories than when you work out an hour or two after eating - but total calorie burn is about the same.
And, based on research so far, that's what really counts when it comes to fitting into a smaller size. What scientists don't know yet is whether an increase in fat burn alone could help you lose weight faster or shed more pounds over time. So the choice about when to eat is really yours.

For some, doing a 30-45 minute low-intensity workout on an empty stomach is no problem, but they often find the need to fuel up for longer workouts or something with higher intensity. To determine what is right for you, try this experiment: Eat a snack of about 200 calories - like a banana and peanut butter, whole grain crackers and low-fat cheese, or an energy bar - 1-2 hours before you exercise and then note how you perform.

How long can you go before you feel tired? Can you pick up the intensity? The next day, work out without eating and note any differences. Exercising on an empty stomach can backfire by decreasing your calorie burn if you're too tired to complete your workout or slack off during it.

Ask the Expert: Fitness #3

2011-09-21T11:50:00.002-05:00

Q: I have recently started to walk as well as do step aerobics and weight training. When I walk, I get shin splints. What can I do to prevent them?

A: We applaud your newfound enthusiasm for exercise! Aerobic activity - both moderate and vigorous - combined with strength-training is the best recipe for a strong, healthy body. As you have already discovered, however, diving headfirst into an exercise routine, especially if you've been sedentary for awhile, can lead to some overuse aches and pains, simply because your body isn't yet properly conditioned for the challenge. You can avoid most of these aches and pains by following a few simple steps:

Start warm and limber. Like taffy, muscles are brittle when cold and pliable when warm. Exercise lightly to break a sweat, stretch and then start your activity.
Add variety. Alternate activities to avoid overusing specific parts of your body.
Alternate intensity. If you worked out hard yesterday, go easier today. Give your body one day of rest each week.
Listen to your body. If you feel pain, especially in your joints, see a sports medicine doctor.

Shin Split Rx: Shin splints, a pesky, recurring problem, show up as pain along the front inside of your shin, which flairs up after you increase your exercise. They are the result of inflammation of the muscles and tendons in that area. To resolve shin splints, apply ice for 20 minutes twice a day. Reduce walking to a level where you do not get pain. Then increase your walking time gradually - no more than 10% a week.

Ask the Expert: Fitness #2

2011-09-20T08:00:00.000-05:00

Q: I keep hearing that bananas are good for people who exercise. Why is this?

A: Bananas are a great way to fuel your body before or after exercise. They contain natural sugars for sustained energy (very important for exercise), plus a satisfying amount of fiber, for approximately 100 calories. They are rich in vitamin B6, which regulates blood glucose levels and keeps your moods at an even keep. They're also a good source of potassium, which helps to enhance alertness, prevent muscle fatigue and control high blood pressure. And bananas are available fresh year-round, so they're never out of season. In addition, they come in their own package, making them easy to take with you. This tasty tropical fruit has other benefits, too. Bananas are rich in tryptophan, the amino acid that helps your body make serotonin, the neurotransmitter associated with relief from depression, anxiety and sleep disorders.

Ask the Expert: Fitness #1

2011-09-19T08:00:00.000-05:00

The Mettler Center Open House is still going on until September 25 so make sure to stop in if you are not a member already (and if you are a member, tell your friends!). There is NO JOINING FEE for new members - a very rare opportunity! If you are thinking about joining and getting your fitness routine back on track, now is the time to join!

This week continues our "Ask the Expert" series. The remainder of the schedule is as follows:

Week 2 (September 19-23): Fitness
Week 3 (September 26-30): Weight Loss
Week 4 (October 3-7): General Health

If you missed last week, that's okay - just check out our previous posts! These questions come from everyday people to Prevention magazine, one of the leading health magazines today. Each question is answered by one of their many expert panelists. We selected some of the most interesting questions - unique concepts that you may have thought of, but never sought out to find an answer.

As we said last week, let us know if you have a specific question for one of our staff members (see a directory of Mettler Center staff here) and we will get your question answered! This is a blog for YOU, so let your voice be heard!

Ask the Expert: Fitness #1
Q: I have been avoiding exercise for years. At age 50, is it just too late?

A: Never! Whether you're starting your first exercise regimen or getting back into fitness after a long hiatus, no matter your age, the first step is the most important: tune in to your body. People who are inactive are people who aren't in touch with how their body feels and what it can and cannot do. Start slowly, especially if you have gained weight with age or developed arthritis in your joints.

It is a good idea to check with your doctor before starting any exercise program. you need to know how much exertion is appropriate for your heart and joints. Then ease into exercise to give your body time to get used to movement.

Proper clothing and shoes are essential. Loose garments can trip you up or catch on exercise machines. Tight garments can impede circulation. If you're walking early in the morning or after dark, be sure to wear light colors and reflective gear. And treat your feet to the best pair of walking or running shoes you can afford.

Warming up and cooling down are especially important as we age. You can warm up by walking briskly or by working out at a low intensity on any cardio machine. Cooling down helps your heartbeat to return to its resting rate. Conclude your exercise session by moving at a gentle pace for at least 5 minutes. Drinking plenty of water is vital. If you're moving more, your muscles and joints need extra hydration. Try drinking 4-6 ounces of water for every 15 minutes of exercise. If you're going for a long walk, take a water bottle with you.

Make sure that you're using good form when you exercise to protect your muscles and joints. Group exercise classes can show you the right way to strengthen and tone your muscles without stresses and strains. Check out our complete list of group exercise classes at Mettler Center!

If you work out a home with exercise programs on DVDs, pay attention to how the moves are demonstrated and described. Or consider working with a certified personal trainer - they can often diagnose and correct poor form in a single session.

Gasping for breath is a sign that you're working too hard. Aim instead for a "happy zone." In the happy zone, also known as the cardio zone or fat-burning zone, you're working a little harder than just strolling to the mailbox. You're breaking a sweat and you're breaking with your mouth open so you can get all that oxygen to your muscles. But you're also moving at a pace that you can sustain for at least 10 minutes or longer.

Finally, always stop if you feel pain. Pain is a strong, clear message from your body. So listen to it! A little achy soreness or tiredness is fine, but if it doesn't go away in a few days, you have pushed yourself too hard - ease up a bit!

Ask the Expert: Nutrition #5

2011-09-16T08:00:00.001-05:00

Q: I like having a few frozen meals at the ready for when I work late. Which ones are the best?

A: To help guide your choices, check out the Nutrition Facts label. Ideally, you want up to 500 calories, no more than 15 g of fat (5 g or fewer saturated), no trans fat and less than 700 mg of sodium.

Today, there are lots of delicious entrees that fit the bill. Some of the best include Lean Cuisine Chicken In Peanut Sauce and Amy's Vegetable Lasagna; each is hearty, healthy and flavorful. Need to keep your energy up post-dinner? Add a sprinkling of nuts or 1/2 cup of beans to your meal or choose an entree that contains around 20 g of protein (many Lean Cuisine Dinnertime Cuisines do).

One warning: If you're turning to frozen foods most nights, eat an additional side of veggies or a bowl of fruit for dessert to get fiber, antioxidants and other nutrients.

Ask the Expert: Nutrition #4

2011-09-15T08:00:00.000-05:00

Q: Is it okay to fast most of the day and then eat just one big meal?

A: No, it is not. "Your body needs to be refueled throughout the day," explains Patty Kirk, RD, nutritionist at The Cooper Clinic in Dallas, Texas. "Eat just one meal and you'll be dragging most of the time." And when you consumed 50 g of fat at one sitting - easy to do at one big meal - your arteries lose flexibility for the next 4 hours, a period of time that one researcher has described as a "heart attack danger zone." Eat three meals a day or a series of mini-meals on a regular basis.

If you are interested in trying a mini-meal diet, here is a sample day that you may want to try (based on a 1,800-calorie diet):

7:30 am - 1/2 cup unsweetened juice; 1 slice whole wheat toast with 2 tsp margarine and spreadable fruit; 1 hard-boiled egg (Nutrition Total: 320 calories, 44 g carbs, 10 g protein, 12 g fat)
10 am - 2 oz of natural cheese thinly sliced on 4 saltine crackers; 1 piece of fresh fruit; water/tea (Nutrition Total: 325 calories, 59 g carbs, 15 g protein, 19 g fat)
12:30 pm - 2 oz of turkey breast on whole wheat bagel with lettuce leaf and 2 slices of fresh tomato with 1 tablespoon of spicy brown mustard; 1 medium banana; 1/2 cup of 1% milk or soy milk (Nutrition Total: 405 calories, 76 g carbs, 18 g protein, 3 g fat)
3 pm - 1/2 cup of sugar free pudding; 4 vanilla wafers; 1/2 cup of 1% or soy milk (Nutrition Total: 211 calories, 30 g carbs, 7 g protein, 7 g fat)
6 pm -2 oz falafel with whole wheat pita halves; 1/2 cup broccoli; water/tea (Nutrition Total: 386 calories, 60 g carbs, 16 g protein, 12 g fat)
8 pm - 1 oz almonds; 1/2 cup unsweetened juice (Nutrition Total: 222 calories, 20 g carbs, 6 g protein, 14 g fat)

Ask the Expert: Nutrition #3

2011-09-14T08:00:00.000-05:00

Q: Does slow cooking hurt food's nutritional value?

A: Yes and no. Some nutrients - especially delicate ones like vitamin C - will be lost the longer you cook food. But most of the vitamins that leach out of the vegetables during slow cooking are retained in the liquid, which is usually consumed as part of the meal. Another advantage of slow cooking: Most recipes don't call for added fat, saving you calories.

For some great, healthy slow cooker recipes, check out this article from Cooking Light magazine. See one of our favorites below!

Pork Roast with Three-Mushroom Ragout
Prep Time: 15 minutes
Cook Time: 8 hours
Total Time: 8 hours, 15 minutes
Servings: 5 (3 ounces pork, 1 cup sauce, 1 cup noodles)

Ingredients

1 (3 1/2-ounce) package shiitake mushrooms
1/4 cup all-purpose flour
1 cup canned crushed tomatoes, divided
2 tablespoons chopped fresh (or 2 teaspoons dried) thyme
2 (8-ounce) packages button mushrooms, cut in half
1 (8-ounce) package cremini mushrooms, cut in half
1 large onion, cut into 8 wedges
1/2 ounce sun-dried tomatoes, packed without oil, quartered (about 6)
1 3/4 pounds boned pork loin roast
1/2 teaspoon salt
1/4 teaspoon black pepper
5 cups cooked medium egg noodles (about 4 cups uncooked pasta)

Directions

Discard shiitake mushroom stems; cut caps into quarters
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 1/2 cup crushed tomatoes, and thyme in an electric slow cooker; stir well with a whisk. Add all mushrooms, onion and sun-dried tomatoes.
Trim fat from pork. Sprinkle pork with salt and pepper; place on top of mushroom mixture. Pour 1/2 cup crushed tomatoes over pork. Cover with lid; cook on high heat for 1 hour. Reduce heat setting to low; cook 7 hours. Remove pork from slow cooker; cut into slices. Spoon pork and sauce over noodles.

Nutritional Information:
460 calories, 11.2 g fat, 6 g fiber

Ask the Expert: Nutrition #2

2011-09-13T08:00:00.002-05:00

Q: What's the most important dietary change the average 40-plus woman can make?

A: Cut calories. Your metabolism slows as you get older; to stay the same weight, you need 50-100 fewer calories daily per decade, on average (if you consumed 1,700 calories a day at age 30, for example, you need about 1,600 at age 40, assuming your activity level remains the same). Maintaining a healthy weight is one of the most important things you can do for your health - many studies show that being overweight or obese can increase your risk of a number of conditions, including diabetes, heart disease, osteoarthritis and some forms of cancer.

Ask the Expert: Nutrition #1

2011-09-12T08:00:00.003-05:00

First of all, this week launches the Mettler Center Open House (September 10-25). During these 15 days, there is NO JOINING FEE for new members - a very rare opportunity! If you are thinking about joining and getting your fitness routine back on track, now is the time to join! If you are already a member, make sure to tell your family and friends!

For the next 4 weeks on The Mett, we will be featuring an "Ask the Expert" series. Each week will be a different topic - see the schedule below:

Week 1 (September 12-16): Nutrition
Week 2 (September 19-23): Fitness
Week 3 (September 26-30): Weight Loss
Week 4 (October 3-7): General Health

These questions come from everyday people to Prevention magazine, one of the leading health magazines today. Each question is answered by one of their many expert panelists. We selected some of the most interesting questions - unique concepts that you may have thought of, but never sought out to find an answer.

Over the next 4 weeks, we invite you to ask YOUR questions on the blog! At Mettler Center, we have a large team of certified health, fitness and nutrition professionals. Let us know if you have a specific question for one of our staff members (see a directory of Mettler Center staff here) and we will get your question answered! This is a blog for YOU, so let your voice be heard!

Ask the Expert: Nutrition #1
Q: I've been drinking 100% grape juice for years because I read it's good for your heart. But now I heard it has too much sugar. Should I stop?
A: Keep sipping your grape juice. Research continues to find that 100% dark purple grape juice contains antioxidants that may protect the heart by keeping blood vessels flexible for healthy circulation and reducing the risk of clots and heart attacks. Just keep portions to around 4 ounces each day (about 75 calories and 18 g of naturally occurring sugar). Remember, drinking grape juice is only one small step - your heart also needs regular exercise and a balanced diet rich in fruits, vegetables, whole grains, nuts, beans, fish and low-fat dairy. Bottoms up!

Health Food Fake-Outs #7-8

2011-09-09T08:00:00.001-05:00

7. Low-fat Cookies
Do you remember the SnackWell's craze? Low-fat cookies are still popular and many dieters think they can indulge guilt-free. The problem is taht most of these snacks are made with extra sugar, which means they often have just as many calories as the full-fat version, if not more.

Smarter Substitute: Oatmeal Cookies
These are a great way to indulge a cookie craving while also getting whole grains. Not all are created equal, though: Skip those made with high-fructose corn syrup, white flour and butter in favor of varieties made with honey or can juice, whole wheat flour and oil.

Health Bonus: Lower Cholesterol
The fiber found in oatmeal keeps your body from absorbing bad cholesterol.

Try: Kashi TLC Cookies
One cookie has 130 calories, 1.5 g saturated fat, 4 g fiber

8. 100-Calorie Snack Packs
You might want to skip these if you are trying to lose weight. A recent study showed that people may eat more food and calories if the portions are presented in small sizes and packages. With smaller serving sizes, study participants didn't feel the need to regulate their intake, so they ate more than one portion before feeling satisfied.

Smarter Substitute: A small serving of almonds
Their healthy monounsaturated fat, fiber and protein will tide you over until your next meal.

Health Bonus: Stronger bones
Almonds are an excellent source of bone-building magnesium, as well as the immune-boosting antioxidant vitamin E.Try: Blue Diamond Natural Oven Roasted Almonds
A one-ounce serving has 160 calories, 1 g saturated fat, 3 g fiber.

Health Food Fake-Outs #5-6

2011-09-08T08:00:00.000-05:00

5. "Calorie-free" Spray Butter
Even though some spray butter claims to be "calorie-free," labeling law allow products with fewer than 5 calories per serving to claim to have zero calories. So, while one spritz may be inconsequential, the whole bottle could have as much as 900 calories.

Smarter Substitute: Spray-it-ourself olive oil
In this case, a bit of real fat is more healthful and flavorful - and within a reasonable calorie range if you watch your portions. Investing in an olive oil mister ensures you don't put on too much.

Health Bonus: Decreased inflammation
Olive oil lessens inflammation throughout the body, which helps your heart and lowers cancer risk, thanks to monounsaturated fatty acids.

Try: Misto olive oil sprayer
Find one at any kitchen store for just about $10.

6. Nonfat Salad Dressing
Fat-free salad dressings are often packed with sugar - so your dressing may be loaded with calories. Ironically, a salad without fat is not living up to its potential. "You need a little fat to absorb vitamins A, D, E and K and other nutrients," says Katherine Tallmadge, RD, spokesperson for the American Dietetic Association.

Smarter Substitute: Oil-based salad dressings
You'll get good-for-you fats instead of the saturated fats found in some creamy dressings. look for ingredients like olive oil, vinegar and herbs.

Health Bonus: Vision protection
As many as five times more carotenoids - antioxidants that are essential for eyesight - are absorbed when salads are consumed with fat rather than with no fat. Try: Newman's Own Olive Oil and Vinegar Dressing
Two tablespoons have just 150 calories, 2.5 g saturated fat and 0 g fiber

Health Food Fake-Outs #3-4

2011-09-07T08:00:00.000-05:00

3. Light Ice Cream
Light ice cream can have fewer calories than regular, but there is no guarantee. Take Haagen-Dazs de Leche light ice cream: with 220 calories per 1/2 cup serving, it's still higher in calories than the average full-fat ice cream, which has around 140 calories per serving. What's more, some light ice creams can lack the rich taste you crave, so you're less satisfied and may be inclined to eat more than one serving.

Smarter Substitute: Dairy-free ice cream Soy and coconut milk ice creams may save you a few calories, and they have a creamy, satisfying texture.

Health Bonus: Digestion-friendly fiber Some dairy-free ice creams are made with chicory root, a natural source of inulin, a prebiotic fiber that can increase healthy bacteria in the gut and help the body absorb calcium and iron. Try: Turtle Mountain Purely Decadent One serving (1/2 cup) of vanilla has 150 calories, 7 g saturated fat, 6 g fiber. It's made with coconut milk, but studies show that the saturated fat in coconut may not raise cholesterol like the saturated fat in butter and meat.

4. Diet Soda
In a 2008 study, researchers linked drinking just one diet soda a day with metabolic syndrome - the collection of symptoms including belly fat that puts you at high risk of heart disease. Researchers aren't sure if it's an ingredient in diet soda or the drinkers' eating habits that cause the association.

Smarter Substitute: Flavored seltzer water
It has zero calories and is free of artificial sweeteners, but provides fizz and flavor. Beware of clear sparkling beverages that look like seltzer, but contain artificial sweeteners; they are no better than diet soda. You can also try a sparkling juice; we recommend watering it down with seltzer to stretch your calories even further.

Health Bonus: Hydration (without chemicals)
Water is essential for nearly every body process.

Try: Your grocery store's low-cost seltzer brand
The taste is the same as the bigger name brands, and it costs a lot less.

Health Food Fake-Outs #1-2

2011-09-06T08:00:00.000-05:00

Even if you haven't bought full-fat mayo or sugary soda in years, you may still be getting duped into less-than-healthy food choices at the supermarket. From a distance, some foods seem like healthful choices because of the way they're packaged or labeled. "But just because a product's marketing gives if an aura of health doesn't necessarily mean it is good for you," says Janel Ovrut, MS, RD, a Boston-based dietitian.

We will give you 2 different "health food fake-outs" each day this week, plus smarter swaps that up the nutritional ante and still give you the flavor you crave. Let us know what your favorite swaps are too!

Health Food Fake-Outs #1-2

1. Baked Potato Chips
Yes, they are lower in fat. But they are still high in calories and low in nutrients, with little fiber to fill you up.

Smarter Substitute: Popcorn
You will get the salt and crunch of chips plus fiber and around 65% fewer calories per cup. Look for oil-free microwave popcorn or brands that are air-popped or popped in healthful oils such as olive or canola.

Health Bonus: Heart-healthy whole grains
Adults who eat popcorn take in as much as 2.5 times more whole grains than people who do not, according to a recent study published in the Journal of the American Dietetic Association.

Try: Good Health HalfNaked pre-popped pocorn, made with olive oil
One serving (4 cups) has 120 calories, 0 g saturated fat, 4 g fiber

2. Gummy Fruit Snacks
Although these products may contain some juice, they're usually nothing more than candy infused with vitamins. They also contain high fructose corn syrup, which is linked with obesity, and heart-unhealthy partially hydrogenated oil.

Smarter Substitute: Fresh or dried fruit
Both are packed with filling fiber, which you will miss if you go with the gummy snacks.

Health Bonus: Cancer-fighting antioxidants
Real fruit is loaded with immune-boosting nutrients that fruit-flavored snacks could never mimic. A recent Greek study found that women who ate the most fruits and vegetables were the least likely to develop any type of cancer.
Try: Peeled Snacks Fruit Picks dried fruit
One serving (1 bag) of Go-Mango-Man-Go has 120 calories, 0 g saturated fat, 2 g fiber

Heart Health Help #5: Sugar Shock

2011-09-02T08:00:00.000-05:00

Americans are eating about three and a half times as much sugar as we should, according to the American Heart Association, which has issued guidelines for managing weight and reducing the risk of heart disease. For women, the limit is 6 1/4 teaspoons (100 calories) of added sweeteners a day (natural sugar, such as those found in fruit, are okay). Make sure to read labels; even "healthy" products can be loaded with sugar. See our healthy swaps below for some surprising sugar-laden culprits.

INSTEAD OF...1 container (10.75 ounces) Campbell's Soup at Hand Creamy Tomato (6 teaspoons sugar)...

TRY...1 cup (8 ounces) Imagine Creamy Tomato Soup (1 3/4 teaspoons sugar).

INSTEAD OF...1 1/4 cups Kellogg's Smart Start Maple Brown Sugar (4 1/4 teaspoons sugar)...

TRY... 3/4 cup Wheaties cereal (1 teaspoon sugar).

INSTEAD OF...Lean Cuisine Sun-Dried Tomato Pesto Chicken (2 1/2 teaspoons sugar)...

TRY...Smart Ones Three Cheese Ziti Marinara (1/2 teaspoon sugar).

INSTEAD OF...2 Nutri-Grain Cinnamon Waffles (2 1/2 teaspoons sugar)...

TRY...2 Van's Belgian Multigran Waffles (3/4 teaspoon sugar).

INSTEAD OF...2 tablespoons Wish-Bone Red Wine Vinaigrette Dressing (2 teaspoons sugar)...

TRY...2 tablespoons Kraft Seven Seas Red Wine Vinaigrette Dressing (1/2 teaspoon sugar).

Heart Health Help #4: Go Greek

2011-09-01T08:00:00.000-05:00

A big belly can spell big trouble for your heart. But following a Mediterranean diet may help, a new study suggests. When 90 people with belly fat were advised to eat meals consisting of whole grains, plenty of produce and healthy fats from olive oil, fish and nuts, along with low-fat dairy foods, those who closely followed the plan showed improvement in a key heart-risk measure: endothelial function. The endothelium is the lining of the blood vessels; when it is unhealthy, it can stiffen and become susceptible to heart attack, causing damage. Keeping the lining more flexible lowers your risk.

To incorporate the Mediterranean diet into your weekly meal rotation, we have provided a list below of some of our favorite Mediterranean-inspired dishes. Just click the link to view the recipe. They are all easy to prepare and sure to please the entire family!

Appetizers & Side Dishes

Main Dishes

Dessert

Heart Health Help #3: The pounds-off cure

2011-08-31T08:00:00.000-05:00

Extra weight can do a number on your heart, but slim down and you could actually reverse the risk. British researchers used cardiac imaging to document three scary heart changes in a group of obese people. Since each of these problems can reduce life expectancy, the doctors were eager to see if losing weight could make the heart more normal.

Talk about a payoff: a year after, 30 patients had dropped an average of 45 pounds, their heart walls were thinner and they had less stiffness in the ventricles and aorta. Seven patients hadn't lost any weight - and had no improvement.

For those who are overweight, it might be scary to go to a gym and just start working out. A great way to start with the right regimen for you is to work with a personal trainer. At Mettler Center, our personal trainers will work with you to create a customized program that meets YOUR needs. New members receive 3 free personal training sessions with a trainer of their choice and can purchase additional sessions after that; current members can sign-up for personal training packages at any time. This is a great way to ensure that you are getting the proper balance of cardio and strength training, as well as working yourself to your full potential - but not to the point of over-exhaustion. For more information, contact Mettler Center Member Services at 217-356-6543, or visit our website, www.mettlercenter.com, for more information.

Heart Health Help #2: Look on the bright side

2011-08-30T08:00:00.000-05:00

In an 8 year study of almost 100,000 women, those rated as optimistic (endorsing statements such as, "In unclear times, I usually expect the best") were 30 percent less likely to diet of heart disease than were pessimists (who believed things like, "If something can go wrong for me, it will"). Although researchers can't pinpoint the mechanism, it may be that pessimists respond to everyday aggravations with longer rises in blood pressure and stress hormones that, over time, take a toll on the heart. What should you do if you are a glass half-empty kind of person? Cognitive behavioral therapy can help you learn to think more positively, says researcher Hilary Tindle, MPH, MD, of the University of Pittsburgh. And, as she reminds her patients, good habits like exercise and getting enough sleep can improve your perspective as well.

For more information on cognitive behavioral therapy, visit www.nacbt.org.

Heart Health Help #1: One pill is all you need

2011-08-29T08:00:00.000-05:00

In today's culture, "healthy" has become synonymous with eating a nutritious diet and exercising. However, it is just as important - if not more so - to remember to treat our heart right to maintain a truly "healthy" lifestyle. While eating the right foods and staying fit will certainly help one achieve a healthy heart, there are other factors to take into consideration. In our blog posts this week, we will give you 5 different ways to stay well and keep your heart in tip-top shape. Even if you don't have a current heart condition or history of heart disease, these posts will provide great tips on achieving a healthy lifestyle and it is always a good idea to be proactive in your health habits.

Heart Health Help #1: One pill is all you need It's not fish tale. Experts reviewed studies involving tens of thousands of people and calculated just how powerful fish oil can be in helping those who have heart problems - or who are trying to prevent them. For people who have had a heart attack, taking omega-3 supplements, such as fish oil, reduces the risk of death from cardiovascular causes by 30 percent. But "substantial gains" were documented for others, too, says the experts.

The experts recommendation: everyone should get 500 mg a day of omega-3 fish oil containing both EPA and DHA; you can meet that goal by eating at least 2 servings of fish, such as salmon, sardines, or albacore tuna, each week, or with daily supplements. Those with heart disease should aim for 800-1,000 mg a day - a tough thing to do without a pill.

It's also difficult to get the right blend of EPA and DHA on a vegetarian diet. Flaxseed and canola oils are touted as plant-based alternatives to fish oil, but contain a different omega-3 and probably won't provide the same benefits, says study author Car Lavie, MD, of Ochsner Medical Center in New Orleans. Beyond vegetarians, some people avoid fish oil because of worries about mercury. However, research shows you have nothing to fear; testing of more than 40 products by an independent lab found no contamination.

Eating Mistakes that Slow Metabolism #9-10

2011-08-26T08:00:00.000-05:00

9. You're not getting enough dairy
"There's some evidence that calcium deficiency, which is common in many women, may slow metabolism," says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

You can implement dairy products into your diet plan by concentrating on low-fat options, including cheese products and milk. People who increase their intake of low-fat dairy to 3-4 servings per day, as recommended by Purdue University, have seen a 28% increase in the amount of fat they burn while exercising.
Michael Zemel, author of The Calcium Key, claims that increasing your dairy intake while decreasing calories and fat doubles your weight loss efforts than if you just cut calories and fat consumption alone. You can start by adding items like low-fat yogurt, cottage cheese, cheddar cheese and skim milk to your daily menu. Increasing your intake of these foods helps your body function better. Or try these other simple swaps:

Substitute your morning muffin with whole-grain cereal and milk
Replace your sodas with low-fat milk
When a recipe calls for water, see if you can use milk instead (such as in oatmeal)
Try to use a milk base instead of a broth base when cooking soups
Add milk to rice and risotto dishes to create a creamier texture

10. You've had one drink too many
Skip the second cocktail. When you have a drink, you burn less fat - and more slowly than usual - because the alcohol is used as fuel instead. Knocking back the equivalent of about 2 martinis can reduce your body's fat-burning ability by up to 73%.

Whether it is an office gathering, wedding or family holiday, your lives are often filled with boozey temptations. To imbibe without feeling guilty, sip in moderation and stick to these less-than-200 calorie drink options:

Champagne: Forget choosing between wine and beer. A 4-ounce glass of bubble is only 85 calories. That's about 15 calories less than a 12-ounce bottle of light beer or a 4-ounce glass of win - and let's be honest, the average glass of wine is usually at least twice the size of that.
Sour Apple Martini: We bet you thought this list was going to be filled with sippers like white-wine spritzers. Guess again! While we don't recommend the Cosmopolitan (it has more than 250 calories), that doesn't mean all martinis are off limits. Try a sour-apple one, made with 2 1/2 ounces sour mix and 3/4 each vodka and sour apple liqueur, for a 160 calorie treat.
Vodka and Diet-Lime Flavored Soda: No, it's not the most glamorous drink at the bar, but it is refreshing (and refreshingly low in calories - under 100!).
Gin and Tonic: It's always good to have a go-to drink, and unless you're still in college, a vodka and Red Bull doesn't count. Up your sophistication level while lowering your calorie count by ordering a gin and tonic. There are 103 calories in 1 ounce gin and 3 ounces tonic.
Mudslide: This is the kind of sweet drink that sounds like it will set you back more calories than a hot fudge sundae. In reality, you can have it for just 115 calories with this recipe.

Chilly Chocolate Mudslide
Ingredients:

1 25-calorie packet diet hot cocoa mix
1/4 cup light chocolate soy milk
1/5 ounces vodka
1/2 ounce Torani Sugar Free Syrup (white chocolate or vanilla)
1 teaspoon light chocolate syrup
2 packets Splenda (or other no-calorie sweetener packets)
5-7 ice cubes OR 3/4 cup crushed ice

Directions:
Dissolve cocoa mix, light chocolate syrup and sweetener into 3 ounces of hot water. Add soymilk, vodka and sugar-free syrup. Stir well. Place mixture in a blender with the ice and blend on high speed for about 45 seconds or until thoroughly blended. Pour and, if you like, top off with a squirt of fat-free whipped topping!

Eating Mistakes that Slow Metabolism #7-8

2011-08-25T08:00:00.000-05:00

7. You're Missing this Crucial Vitamin Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5 ounce serving of salmon. Other good sources include:

Tuna
Shrimp
Tofu
Fortified Milk
Cereal
Eggs

8. Your Diet Needs to Pump Iron
Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat, says Lakatos. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals and spinach are excellent sources. Try this tasty Mushroom and Spinach Quiche recipe, which uses a healthy, fiber-packed oat crust instead of the standard pie crust.

Mushroom and Spinach Quiche in an Oat Crust
Prep Time: 25 minutes
Bake Time: 40 minutes
Total Time: 65 minutes
Servings: 6 (1 wedge)

Ingredients:

1 cup regular oats
1/3 cup oat bran
2 tablespoons chilled butter or stick margarine, cut into small pieces
3 tablespoons cold water
1 cup chopped leek
1 1/4 cups sliced mushrooms
1 cup evaporated fat-free milk
1/4 cup (1 ounce) grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon dried dill
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
3 large egg whites
2 large eggs
1 (10-ounce) package frozen chopped spinach, thawed, drained and squeezed dry
1/4 cup (1 ounce) finely shredded Gruyere or Swiss cheese

Directions:

Preheat oven to 375 degrees.
To prepare the crust, combine the oats and oat bran; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add water; stir just until moist. Press mixture gently into a ball on wax paper and cover with additional wax paper. Roll dough, still covered, into a 10-inch circle.
Remove 1 sheet of wax paper and fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of wax paper. Bake for 7 minutes. Cool on a wire rack.
To prepare the filling, place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add leek; saute for 2 minutes. Add mushrooms; saute for 5 minutes. Remove from heat; spoon into a bowl.
Combine milk and next 8 ingredients (through spinach) in a blender and process until smooth. Add to mushroom mixture, and stir well. Pour into prepared crust and sprinkle with Gruyere cheese. Bake for 35 minutes or until a knife inserted near the center comes out clean. Let stand 5 minutes before serving.

Nutritional Information (per serving): 235 calories, 10 g fat, 3.9 g fiber

Eating Mistakes that Slow Metabolism #5-6

2011-08-24T08:00:00.000-05:00

5. Your Food is Covered with Pesticides Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes and pears; non-organic versions tend to have the highest levels of pesticides.

For more information on choose organic foods, see our post on organic v. conventional food.

6. Your Meal Lack Protein Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up post-meal calorie burn by as much as 35%.

Try this recipe for Capellini with pine nuts, sun-dried tomatoes and chicken - which packs 22 grams of protein per serving! It eliminates the need for high-fat cream or butter sauces by adding flavor-packed ingredients and herbs.

Capellini with Pine Nuts, Sun-Dried Tomatoes and Chicken
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings

Ingredients

4 ounces whole wheat capellini or angel hair pasta
3 ounces dry-packed sun-dried tomatoes
1 1/2 tablespoons olive oil
8 ounces chicken breast tenderloins, cut into bite-size pieces
1/8 teaspoon salt
3 cloves garlic, minced
1/4 teaspoon red pepper flakes
1/4 cup sliced fresh basil
1/2 cup pine nuts, toasted

Directions

Prepare pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water for 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop.
Heat oil in a large skillet over medium-high heat while pasta cooks. Season chicken with the salt. Add chicken, garlic and red pepper flakes to skillet. Cook, stirring, until garlic turns golden brown, about 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2-3 minutes until chicken is completely cooked.
Drain pasta, add to skillet and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 tablespoons of pine nuts. Top with more basil, if desired.

Nutritional Info (per serving) 387 calories, 19 g fat, 6 g fiber, 22 g protein

Eating Mistakes that Slow Metabolism #3-4

2011-08-23T08:00:00.000-05:00

3. Your Carbs are WhiteBoost your fiber intake by switching to whole wheat bread, pasta and eating more fruits and vegetables. Research shows that some fiber can rev your fat burn by as much as 30%. Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 grams a day - the amount in about 3 servings each of fruits and vegetables.

4. Your Water is Room Temperature
German researchers found that drinking 6 cups of cold water a day (48 ounces total) can raise resting metabolism by about 50 calories daily - enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.

Follow these 5 other tips to ignite your calorie burn while working out - you can torch up to 60% more calories every workout!

Quench with Cool Water: As we said above, cold water revs your metabolism. Exercisers who drank refrigerated water (39 degrees Fahrenheit) worked out about 25% longer than those who consumed the same amount of warmer water - and they said their exercise session felt easier too. Sipping chilled water may help keep your body temperature down and your energy up for maximum calorie burn.
Swing those Arms: Turn your walking into a calorie-torching workout by bending your elbows 90 degrees and pumping your arms as you stride. It not only automatically speeds up your pace but helps you burn up to 15% more calories every time you work out.
Pop in your Headphones: Working out to your favorite fitness playlist can help you to go up to 20% longer and burn more calories, finds a study from West London's Brunel University. Music blocks fatigue, produces feelings of vigor, and helps you keep pace by synchronizing your movements, says study author Costas Karageorghis, PhD.
Put on Some Weight: To really rev your calorie burn, it is not about the number of reps, but the size of the weights. Even when exercisers lifted identical volumes (such as 10 pounds 10 times, or 20 pounds 5 times), those using the heavier dumbbells burned about 25% more calories when they were finished. "Heavy weights create more protein breakdown in the muscle, so your body has to use more energy to repair and recover - that's how lean muscle tissue is built," says researcher Anthony Caterisano, PhD, of Furman University.
Break up your Sets: When researchers had testers do either standard strength-training (3 sets of 6 exercises with 2 minutes of rest in between) or circuit training (moving through a series of 6 exercises 3 times, with 30 seconds of rest in between), the circuit trainers burned nearly twice as many calories postworkout as the standard-style lifters. 'Because your heart rate stays elevated longer after circuit-training, you continue burning fat as though you were still exercising," says researcher Anthony Caterisano, PhD, of Furman University.

Eating Mistakes that Slow Metabolism #1-2

2011-08-22T08:00:00.000-05:00

You probably don't need scientists to tell you that your metabolism slows with age. But they are studying it anyway - and coming up with exciting new research to help rev it up again. The average woman gains 1 1/2 pounds a year during her adult life - enough to pack on 40-plus pounds by her 50s, if she doesn't combat the roller coaster of hormones, muscle loss and stress that conspires to slow her fat-burning engine. But midlife weight gain isn't inevitable: We've found eating strategies that will tackle these changes.

But first, the basics: To boost over-40 weight loss, make sure your meals are around 400 calories each, the amount needed to fuel your body while keeping you satisfied, translating into effortless weight loss.

This week's posts will provide you with metabolism-boosting food rules were developed by Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University, and Tammy Lakatos, RD. Learn how to adjust your eating plan and keep your fat-burning furnace ignited all day long!

Eating Mistakes that Slow Metabolism #1-2
1. You Don't Eat Enough
You need to cut calories to lose weight, but it's important not to overdo it. Going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), you body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Benardot.

"Eat just enough so you're not hungry - a 150-calorie snack midmorning and midafternoon between 3 meals (about 430 calories each) will keep your metabolism humming."
By eating every 3-4 hours, you'll stay satisfied and keep from overeating later in the day.

2. You Avoid Caffeine
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5-8% - about 98-174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

The truth is that there are lots of ways to get your caffeine fix. Some of the people chugging down those Big Gulps all afternoon may be in it for the caffeine. Another popular way to get caffeine is tea, hot or iced. A can of diet cola will give you around 42 milligrams of caffeine, while a cup of hot tea usually has almost 50 milligrams.

Follow these 5 calorie-free caffeine tips to make sure you get your caffeine fix without packing on extra calories:

Freshly Brewed Tea: If you haven't tried tea lately, give it a second chance. There are so many flavorful types available now, even at the grocery store. And when it comes to phytochemicals, freshly brewed is best. Bottled teas apparently have less than freshly brewed tea, not to mention they are often loaded with sugar.
Make Mine Iced: Iced tea is a great summer sipper, as long as it isn't sweetened. You can turn any hot tea into iced tea just by chilling a pitcher in the refrigerator after it's brewed.
Pump up the Protein and Calcium: Make sure your caffeine fix doesn't fill your diet with extra calories. The fancier the coffee drink, the bigger the calorie and fat totals. Asking for nonfat milk in your latte and other coffee drinks brings down the calories and fat while pumping up the protein and calcium. For example, a "tall" Starbucks Iced Cafe Mocha made with whole milk has 170 calories and 6 grams of fat, while the same with nonfat milk has 130 calories and 1.5 grams of fat.
Watch out for Chai Lattes: They contain extra calories from milk and sugar. There are some light chai lattes out there, however. If you're ordering one at a coffee bar, opt for nonfat milk and artificial sweetener.
Diet Soft Drinks Save Calories: The caffeine in your average 12-ounce cola rivals the amount in a cup of tea: 42 and 47 milligrams, respectively. But getting your caffeine fix this way can add up to 140 calories a can, if you choose regular sweetened sodas. That said, even though diet sodas will help keep those beverage calories down, it's best to drink them in moderation and limit your intake to one can per day.

Incredibly Healthy Foods #5

2011-08-19T08:00:00.000-05:00

See our posts from earlier this week for Incredibly Healthy Foods #1-20!

Incredibly Healthy Foods #21-25
21. BlueberriesBlueberries may very well be the most potent age-defying food - they're jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double of antioxidants most Americans get in one day.

22. Lychee

A French study published in the Journal of Nutrition found that lychee has the second highest level of heart-healthy polyphenols of all fruits tested - nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative disease such as cancer.

Serve by peeling of breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

23. Apples

One of the healthiest fruits you should be eating is one you probably already are: apples. The Iowa Women's Health Study, which has been investigating the health habits of 34,000 women for nearly 20 ears, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes - and even help women lose weight.

24. Guava

Native to South American, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg) - that's more than 5 times your daily need. It's also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph.

You can buy guava juice or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful or strawberries, 1/2 cup soy milk and a few ice cubes.

25. Dark Chocolate

Thank you, dark chocolate, for making us feel good - not guilty - about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries. it may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty and sugary foods.

Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

Incredibly Healthy Foods #4

2011-08-18T08:00:00.000-05:00

See our posts from earlier this week for Incredibly Healthy Foods #1-15. Make sure to check back tomorrow for the last 5 foods to charge up your nutrition!

Incredibly Healthy Foods #16-20

16. Sweet Potatoes

One of the best ways to get vitamin A - an essential nutrient that protects and maintains eyes, skin and the linings of our respiratory, urinary and intestinal tracts - is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight's fries with one medium bakes sweet potato (1,096 mcg) and you're good to go - and then some!

17. Garlic

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold.

The key to healthier garlic: Crush the cloves and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.

18. Red Peppers

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won't prevent you from catching a cold or flu, studies show that it could help you recover faster.

Vitamin C has other important credentials too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke. Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.

19. Figs

When you think of potassium-rich products, figs probably don't come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need - and about double what you'd find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults ages 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (6 figs) as 1/2 cup of fat-free milk.

Serve by chopping and adding to yogurt, cottage cheese, oatmeal or green salads. Or enjoy them as a savory snack; cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese, such as chevre or Brie.

20. Asian Pears

One large Asian pear has a whopping 10g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference.

Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

Incredibly Healthy Foods #3

2011-08-17T08:00:00.000-05:00

See our posts from Monday and Tuesday for Incredibly Healthy Foods #1-10. Make sure to check back the rest of this week for other foods to charge up your nutrition!

Incredibly Healthy Foods #11-15

11. Olive Oil

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It's rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer's.

Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to saute or stir fry, in dressings and marinades and to flavor bread at dinner in lieu of a layer of butter or margarine.

12. Avocado

These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate and potassium," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet.

13. Broccoli

Pick any life-threatening disease - cancer, heart disease, you name it - and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.

For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.

14. Spinach

We'll spare you the Popeye jokes, but spinach has serious healthy muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol.

Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.

15. TomatoesTomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice on a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt and pepper. Roast in a 400 degree oven for 20 minutes, and serve with grilled chicken breast.

Incredibly Healthy Foods #2

2011-08-16T08:00:00.000-05:00

See our post from yesterday for Incredibly Healthy Foods #1-5. Make sure to check back the rest of this week for other foods to charge up your nutrition!

Incredibly Healthy Foods 6-10

6. Beans

It's hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on - calcium, potassium and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancer.

The latest dietary guidelines recommend consuming at least 3 cups of beans a week - 3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

7. Nuts

In a nutshell: USDA researchers say that eating 1 1/2 ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup steamed broccoli combined. They may help lower LDL cholesterol as well.

They key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge and sprinkle a tablespoon on cereal, salads, stir fries or yogurt. Or have an ounce as a snack most days of the week.

8. Edamame and Tofu

Soy's days as a cure-all may be over - some claims, such as help for hot flashes, don't seem to be panning out - but edamame still has an important place on your plate. Foods such as tofu, soy milk and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber and some important vitamins.

Soy's isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don't take soy supplements, which contain high and possibly dangerous amounts of isflavones.

9. Oatmeal

Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducting seal 10 years ago. According to new research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes.

To reap the benefits, eat 1/2 cup daily - preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt and nuts. You can also use oats to coat fish or chicken or add texture to meatballs.

10. Flaxseed

Flaxseed is the most potent source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%; it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood.

Sprinkle 1-2 tablespoons of flaxseed a day on your cereal, salad or yogurt. Buy it pre-ground and keep it refrigerated.

Incredibly Healthy Foods #1

2011-08-15T08:00:00.000-05:00

You have probably heard the term "power foods," referring to the top foods that provide you with a nutritional bang. This week's blog posts will feature 5 power foods a day, as well as suggestions on how to incorporate them into your diet. Our list can claim big bragging rights: they can fend off serious disease like diabetes and cancer and heart problems, fortify your immune system, protect and smooth your skin and help you lose weight or stay slim. If you're eating most of them already, good for you! If not, now's the time to load up your shopping cart and supercharge your health!

Incredibly Healthy Foods 1-5
1. EggsEgg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there's actually substantial evidence that for most of us, eggs are not harmful but healthy.

People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won't raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch your cholesterol intake at other meals.

2. Greek YogurtYogurt is a great way to get calcium and it's also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind - compared with regular yogurt, it has twice the protein (and 25% of women over 40 don't get enough). Look for fat-free or low-fat varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.36 ounce serving).

3. Fat-free MilkYes, it does a body good. Studies show that calcium isn't just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it's also a super nutrient in its own right. Recent research found that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don't get nearly enough of the 1,000+ IU daily that most experts recommend.

A splash of milk in your morning coffee isn't enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast or stir some chocolate syrup into it for an after-dinner treat.

4. SalmonSalmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive healthy benefits - from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren't reaping these perks because we're deficient, which some experts believe may be at the root of many of the big health problems today, such as obesity, heart disease and cancer.

Omega-3s also slow the rate of digestion, which makes you feel full longer, so you eat fewer calories throughout the day.

5. Lean BeefLean beef is one of the best-absorbed sources of iron there is (too little iron can cause anemia). Adding as little as one ounce of beef per day can make a big difference in the body's ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.

If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It's also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough - so marinate it, and you use a meat thermometer to avoid overcooking.

Power Couple #5: Caffeine and cardio - Sidestep skin cancer

2011-08-12T08:00:00.000-05:00

Research shows that caffeine and exercise both have anticancer properties. Combine, they offer powerful protection against skin cancer. In research on animals exposed to UVB radiation, Rutgers University scientists learned the pairing increased the animals' ability to destroy skin cancer cells by up to 4 times. Allan H. Conney, PhD, the director of the laboratory for cancer research at the Ernest Mario School of Pharmacy at Rutgers, suspects that caffeine inhibits ATR-A, a genetic pathway that prevents damaged cells from self-destructing. Both caffeine and exercise also decrease tissue fat, which research shows helps cells deconstruct.

What's the best way to combine the two? Drink a strong cup of coffee an hour before exercise, recommend Monique Ryan, RD, a registered dietitian and author of Sports Nutrition for Endurance Athletes. Caffeine can also increase endurance and delay fatigue, which will help you walk longer and stronger. Just don't forget the sunscreen if you are walking outside!

Power Couple #4: Eggs and orange juice - Fight fatigue

2011-08-11T08:00:00.000-05:00

If you don't eat much meat, you may be feeling sluggish because you're not getting enough iron. The reason? Your body can readily absorb iron from meal (which has heme iron), but only 2-20% of the nonheme iron found in vegetables, beans and eggs makes it into your bloodstream.

An effective booster? Vitamin C. It's the most potent promoter of nonheme iron absorption," says Elaine Magee, MPH, RD, author of Food Synergy. Vitamin C keeps the iron up to 6 times more soluble - meaning your body can now use 100% of the nonheme iron you eat and stave off fatigue-causing anemia.

Not sure how to get that extra vitamin C? Wash down your morning omelet with a glass of vitamin C-rich orange juice or fresh orange slices. Or toss iron-rich tofu with C-dense broccoli into your salad or stir fry, like our recipe below for Broccoli Tofu stir fry. Keep the cooking to a minimum (or at low temperatures) and cut your product into thick chunks. Vitamin C is easily destroyed by light, heat and air.

Broccoli-Tofu Stir Fry
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings (1 cup stir fry and 1/2 cup rice)

Ingredients

1 (3 1/2 ounce) bag boil-in-bag brown rice
2 tablespoons low-sodium soy sauce
2 tablespoons oyster sauce
2 1/2 teaspoons cornstarch
2 teaspoons rice vinegar
2 teaspoons dark sesame oil
2 teaspoons vegetable oil
1 pound firm tofu, drained and cut into 1/2-inch cubes
1/4 teaspoon salt
2 cups broccoli florets
3/4 cup water
1 1/2 tablespoons bottle minced garlic

Directions

Cook the rice according to package directions.
While rick cooks, combine soy sauce and the next 4 ingredients (soy sauce through sesame oil) in a small bowl, stirring with a whisk; set aside.
Heat vegetable oil in a large nonstick skillet over medium-high heat. Add the tofu, and sprinkle with salt. Cook 8 minutes or until golden brown, tossing frequently. Remove tofu from pan and keep warm. Add broccoli, water and garlic to pan. Cover and cook 4 minutes or until crisp-tender, stirring occasionally. Uncover; add soy sauce mixture and tofu, stirring gently to coat. Cook 2 minutes or until sauce thickens, stirring occasionally. Serve the broccoli-tofu mixture over rice.

Nutrition Facts 451 calories, 8.3 g fat, 4.4 g fiber

Power Couple #3: The Mediterranean diet and nuts - Avoid metabolic syndrome

2011-08-10T08:00:00.000-05:00

A Mediterranean-style diet rich in fruits, vegetables, beans, fish, olive oil and grains, is associated with everything from weight loss to a reduced risk of Parkinson's and heart disease. Now, new research shows that people with metabolic syndrome - a condition characterized by high cholesterol, blood pressure and blood sugar, as well as excess belly fat - can reduce these symptoms by adding an extra serving of mixed nuts to the healthful regime. In a large study, Spanish researchers instructed people at high risk of heart disease to follow the diet with slight variations. Among the group that added 30g of nuts, the incidence of metabolic syndrome decreased about 14% within a year) as opposed to a 6.7% decline in those who added a little more olive oil). Researchers believe the fiber, potassium, magnesium, calcium and omega-3 fatty acids in the nuts helped regulate insulin, blood pressure and inflammation.

To ensure you make healthy choices when your next snack attack sets in, keep single-portion nuts on hand. Participants in the study ate about 5 walnuts, hazelnuts and almonds each daily. Kathy McManus, RD, director of the department of nutrition at Brigham and Women's Hospital in Boston, recommends eating the same amount (about 1 ounce) to take the edge off late-afternoon hunger. Sprinkle the mixture over Mediterranean diet-friendly yogurt, oatmeal or a small salad.

It is also a good idea to incorporate nuts into your main meals when possible to boost the nutrition and help curb your hunger for hours after you ear. Try this recipe for Mediterranean Chicken Salad from Emeril Lagasse, perfect for a hot summer night's dinner.

Mediterranean Chicken Salad
Prep Time: 15 minutes
Cook Time: 1 hour, 30 minutes
Total Time: 1 hour, 45 minutes
Servings: 4 entree salads

Ingredients

1/2 cup dry white wine
1 slice yellow onion
1 slice lemon
1 bay leaf
6 black peppercorns
1/4 teaspoon salt
1 pound boneless, skinless chicken breasts
1 (10-12 ounce) medium eggplant, ends trimmed and cut into 3/4 inch rounds
2 tablespoons olive oil
12 ounces plum tomatoes, ends trimmed and cut into 1/2 inch dices
1 cup crumbled feta cheese
1/2 cup chopped pitted brine-cured olives, such as kalamata
2 tablespoons pine nuts, lightly toasted
1/4 cup extra virgin olive oil
1 tablespoon balsamic vinegar
1 1/2 teaspoons chopped fresh oregano leaves
1/2 teaspoon chopped fresh mint leaves
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1/8 teaspoon freshly ground black pepper
4 large Bibb or romaine lettuce leaves
1 tablespoon fresh basil

Directions

In a medium skillet, combine the wine, onion, lemon, bay leaf, peppercorns, salt and enough water to cover the chicken by 1/2 inch and bring to a boil for 2 minutes. Add the chicken, cover, reduce the heat and simmer until the chicken is no longer pink and just cooked through, about 10-15 minutes. Remove from the heat, uncover and let the chicken cool in the liquid about 30 minutes. Transfer the chicken to a plate, cover and refrigerate until well chilled, about 2 hours or overnight. Cut the chicken into 1-inch cubes and set aside.
Preheat the grill to medium-high heat.
Place the eggplant slices on a large plate and lightly brush on both sides with olive oil and then season with salt and pepper. Grill until just golden and slightly soft, about 2 minutes on each side. Place the eggplant on a cutting board to cool and then dice into small pieces.
In a large bowl, combine the diced chicken, eggplant, tomatoes, cheese, olives and pine nuts.
In a small bowl, whisk the extra-virgin olive oil, vinegar, oregano, mint, salt, red pepper and black pepper. Pour the dressing over the chicken mixture and toss lightly to coat.
Arrange lettuce leaves in the center of 4 large plates and divide the salad among the leaves. Serve immediately.

Power Couple #2: Pot roast and carrots - Rev immunity

2011-08-09T08:00:00.000-05:00

This popular comfort food makes you feel good for a reason. Carrots are chock-full of vitamin A, a retinol that plays a key role in preventing and fighting off infections. But without the zinc in beef, your body wouldn't be able to use it. Vitamin A can travel through the blood only when it's bound to a protein. "And zinc is required to make that retinol-binding protein," says Roberta L. Duyff, RD, author of American Dietetic Association Complete Food and Nutrition Guide. "So if you don't have enough zinc, vitamin A is not going to move from the liver to the tissues, where it does its job." Not a fan of pot roast and carrots? Luckily, there are other ways to take advantage of this vitamin A and zinc combo to rev your immunity. Any dark orange, yellow, red and green fruits and vegetables are good sources of vitamin A. For a little lighter fare, pair them with zinc-rich proteins: slice a fresh mango into low-fat yogurt, eat a small sweet potato with your fish or stuff your chicken with spinach, such as in this great recipe for Chicken Florentine.

Chicken Florentine
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4

Ingredients

2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon ground pepper
4 skinless, boneless chicken breasts
1 teaspoon olive oil
1 10-ounce package of frozen spinach
2 tablespoons shredded basil
1 teaspoon crushed garlic
1/4 cup grated Parmesan cheese

Directions

Mix the flour, salt and pepper in a bowl. Dredge the chicken breasts in the flour mixture, coating them evenly on both sides.
Heat the olive oil in a non-stick frying pan and add the chicken, cooking it gently over medium heat. Turn the chicken over once the first side is cooked through. Once both sides are done, move pan off of the heat and cover to keep warm.
Defrost the spinach and drain any excess liquid. Mix with the basil and garlic and cook in the pan for about 2 minutes.
Place 4 equal portions of the spinach mix on 4 plates making "the bed," and placed a chicken breast on top of each bed.
Sprinkle with Parmesan cheese and serve immediately.

Nutrition Facts 222 calories per serving

Power Couples #1: Exercise and music - Boost brainpower

2011-08-08T08:00:00.000-05:00

Peanut butter and jelly. Bow and arrow. Romeo and Juliet. Some things just work better together. Though seemingly random, the unusual combinations highlighted in our blog posts this week indicate some of the latest findings from the emerging practice that we "synergistic medicine," which pairs health-boosting strategies from fields as divergent as kinesiology, neuroscience and dermatology - with truly amazing results. We have rounded out some of the best duos around to help you knock out memory loss, weight gain and more. Talk about some power couples!

Power Couple #1: Exercise and music - Boost brainpower

Twenty-one minutes of exercise is all it took to lift the moods of cardiac rehabilitation patients in an Ohio State University pilot study. But when participants listened to Antonio Vivaldi's Four Seasons on headphones, they performed significantly better on a verbal fluency test afterward. Researchers believe exercise boosts cognitive performance by stimulating the central nervous system and the addition of music may help organize thoughts.

So should you make sure to move and groove? Though researchers haven't explored whether these findings can be generalized to apply to healthy adults, it can't hurt to exercise with your MP3 player. Stick to the same routine the study participants followed - gradually increase the slope and speed on your treadmill (or whatever machine you desire) every 10 minutes until you can speak only in short sentences - and make sure to walk for at least 21 minutes. And listen to the music of your choice; any genre should work just as effectively as classical music.

Ideal Workout for You #5: Are you a multi-tasker?

2011-08-05T08:00:00.000-05:00

Ideal Workout for You #5: Are you a multi-tasker?

Try: Interval training

We've all been there. On your morning commute to work, you are eating your breakfast, calling the credit card company to dispute your bill and putting on your last bit of mascara. It seems that multi-tasking is sometimes the only way to make it through the day. For some, this is the best way to function and the only way to fit everything into the mere 24 hours we get each day.

If you live to multi-task, try interval training for your workout. Intervals are defined as variations in the intensity and type of exercise you are doing. It is typically short bursts of strenuous exercise followed by a short rest period; however, you can really create any type of interval program that you desire.

For an excellent interval workout that you can be customized to your favorite form of exercise, check out this great article and plan on WebMD. Another option would be to alternate your cardio bursts with strength building exercise, such as push ups or moves with dumbbells or weight machines if available. Try out the 100 workout from fellow blogger Marissa on Loser for Life.

Ideal Workout for You #4: Are you distracted?

2011-08-04T08:00:00.000-05:00

Ideal Workout for You #4: Are you distracted?

Try: Tennis

Being super-practical, you cram getting fit into every free moment. You may find that your workout consists of running after your kids in the morning and taking the stairs at work to get in your exercise quota for the day; while that may indeed be exhausting, it probably isn't enough to keep the weight off. That's because 10 minutes here and 30 seconds there isn't intense enough to get your body into your ideal fat-burning zone (though it is better than nothing), explains Nicole Glor, a New York City-based personal trainer and DVD creator.

Instead of trying to squeeze in dozens of mini-workouts, sneak in two to three longer ones weekly, choosing things that you'll plan for, such as a lunchtime tennis match that will keep your heart rate up. You'll not only burn more calories, but also take back your downtime.

Now that it is summer, it is even easier to get outdoors. In Champaign-Urbana, there are a number of free tennis courts, such as those at Hessel Park and on the University of Illinois campus. If tennis isn't really your sport, try to gather a group of friends to play sand volleyball or take your kids to play a round of miniature golf.

Ideal Workout for You #3: Are you outgoing?

2011-08-03T08:00:00.000-05:00

Ideal Workout for You #3: Are you outgoing?

Try: A personal trainer

Social butterflies love exercising with friends. But you will get better body benefits by shrinking your crew to just you and a trainer who can keep you on task without stealing energy away from your workout. Happy-go-lucky types like you tend to go along with the activities their friends want to do; a trainer may introduce you to new moves that will benefit your body more. Plus, you are much more likely to chat less and work harder under your trainer's eye than you would otherwise. Instead of letting your workout spiral into a gab-fest, your trainer will make you drop and give them 20.

Mettler Center has a number of personal trainers to suit all fitness levels. As a new member, you get 3 free personal training sessions with a trainer of your choice. Both members and non-members can purchase additional sessions or training packages if they like. For a complete listing of our personal trainers, visit our website. You can call 217-356-6543 or stop in today to make your appointment!

Ideal Workout for You #2: Are you independent?

2011-08-02T08:00:00.000-05:00

Ideal Workout for You #2: Are you independent?

Try: Cycling

If you seriously prize your alone time, you are probably turned off by the hordes that go to group aerobic classes. But you may also be in a workout rut, always sticking with the same machines and routing day after day. Also, when there's no one to measure your accomplishments against, you may risk bringing weight loss to a screeching halt - or even gaining some weight. Step out of your comfort zone and take a class like Cycling (or Spinning, as some may call it). Cycling classes are offered at Mettler Center every day of the week (and multiple times Monday-Friday). For those who find that their daily date with the elliptical has stopped challenging them, this is a great alternative. The instructors will motivate you with the upbeat song tempos and alternating positions on the bike to rev up your workout and get you seeing results in no time.

Still unsure if your independent nature will let you enjoy the class? Try just going into the Cycling studio and riding on one of the bikes by yourself for a few times. Get used to the bike, adjust the gears and try standing and cycling if you feel comfortable. Once you get used to the room and the environment, try out one of the classes; you can adjust the gears to your desired resistance as needed throughout the class, which will allow YOU to determine how hard you want to work - now how is THAT for independence?

Ideal Workout for You #1: Are you competitive?

2011-08-01T08:00:00.000-05:00

We all have found ourselves in an exercise rut from time to time. Our go-to workout no longer gets us excited to go to the gym - and we have also stopped seeing the benefits to our body. Our posts this week will touch upon different personality traits and which workout best suits that personality. By channeling what type (or types) of characteristics you possess, you may find a new regime that you otherwise wouldn't have tried.

Ideal Workout For You #1: Are you competitive?

Try: Yoga

Most competitive people would not think of yoga as a particular "zealous" activity. Type A, competitive types tend to be drawn to hard-core group workouts like boot camps or kickboxing, says Susan Rudnicki, PhD, a psychologist and personal trainer. But your body also needs a dose of true calm - the kind that comes from breathing deeply and doing muscle-relaxing stretches, she says. Yoga can tone you up (especially your core muscles) and release those too-tight neck and shoulder ligaments. plus, it lowers your anxiety and blood pressure, which is vital for keeping go-go-go type A's healthy. Many people believe that unless they are sweating and moving fast that they are not getting a workout. However, if they try yoga, they will likely find that their body feels just as exhausted. And if they still need an extra boost, they may want to try mixing yoga with dance, martial arts or light cardio too.

Mettler Center offers a variety of yoga classes for all levels. Try Monday's Sunrise Yoga to get your work week started on the right note, Wednesday night Flow Yoga as a mid-week pick-me-up, or Saturday morning Core Yoga for a great total body tone and stretch session before the weekend begins. And, remember - all classes are available for members AND non-members! For a complete listing of all the Yoga classes at Mettler Center, visit our website.

Brain Booster to Prevent Memory Loss #5: Red Wine

2011-07-29T08:00:00.003-05:00

Some studies indicate that red wine is good for the heart and thus the brain, the experts say. Not all the reasons are understood, but many researchers believe red wine may be good for you because it contains the antioxidant resveratrol.

There is a possibility, however, that the benefits associated with red wine could come from other factors, such as the social aspect of wine drinking or income level associated with those who drink wine.

A 2007 study of elderly Italians showed that drinking alcohol in moderation may slow the progression of dementia in elderly people who already have mild mental declines. Defined in the study as less than one drink a day, low to moderate drinking was associated with a significantly slower progression to dementia among people with mild age-related cognitive declines, compared with nondrinkers.

Brain Booster to Prevent Memory Loss #4: Sleep

2011-07-28T08:00:00.000-05:00

Healthy sleep patterns are crucial for cognitive performance, especially memory, the experts say. That means at least seven hours of sleep each night.

Sleep is essential to lower levels of stress hormones, to relax and refresh your entire body, and to literally turn off your brain. "There are parts of sleep where memory gets archived," says Doraiswamy.

While it may be tempting to take over-the-counter - or even prescription - sleeping medications, be aware that many may impair memory. Check with your doctor about side effects of sleep medications, as well as all other drugs.

Also, limit your intake of alcohol or caffeine if you experience sleeping problems, as it can disrupt sleeping patterns.

Brain Booster to Prevent Memory Loss #3: Mental workouts

2011-07-27T08:00:00.000-05:00

To keep your brain sharp, many experts say, you need to challenge it regularly.

"It's just like it is with muscles," says Randolph Schiffer, MD, director of the Cleveland Clinic Lou Ruvo Center for Brain Health.

There is some evidence that mental gymnastics can help preserve memory, but some of the promises of computer games outstrip the reality of the benefits, researchers say.

"Nothing has met the gold standard," explains Doraiswamy. "If they had, they'd be all sold as prescription drugs."

Still, the games can't hurt, says Brenda Plassman, PhD, a professor in the department of psychiatry at Duke University Medical Center and the principal investigator of the Aging, Demographics and Memory Study. Plassman says she would simply caution older people not to spend money on something that hasn't been proved to work to help age-related memory loss.

"I would encourage people to look at various options for free," says Plassman.

Brain Booster to Prevent Memory Loss #2: Eating a colorful variety of fruits and veggies

2011-07-26T08:00:00.000-05:00

Experts stress that people must pay attention to their diets and eat a variety of fruits and vegetables, five to seven servings daily ranging from leafy greens to blueberries to tomatoes to sweet potatoes. While there is no one "brain food," antioxidants - which are often found in fruits and vegetables - help to curb free-radical damage to cells.

"Our brain kind of gets rusty with age," explains Small.

Also, experts say there is no magic brain vitamin or supplement that will protect against memory loss. P. Murali Doraiswamy, MD, chief of biological psychiatry at Duke University Medical Center and author of The Alzheimer's Action Plan, says that B vitamins may help, as could the spice turmeric, but that studies are inconclusive.

Looking for a fresh recipe that is antioxidant-rich? Try this Grilled Eggplant Panini, which is a quick and easy vegetarian meal, perfect for a summer weeknight dinner.

Grilled Eggplant Panini

Prep Time: 35 minutes

Total Time: 35 minutes

Servings: 4 sandwiches

Ingredients

2 tablespoons reduced-fat mayonnaise
2 tablespoons chopped fresh basil
2 tablespoons extra-virgin olive oil, divided
8 1/2-inch slices eggplant (about 1 small)
1/2 teaspoon garlic salt
8 slices whole-grain country bread
8 thin slices fresh mozzarella cheese
1/3 cup sliced jarred roasted red peppers
4 thin slices red onion

Directions

Preheat grill to medium-high.
Combing mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
To assemble sandwiches: spread the basil mayonnaise on 4 slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slice of bread. Cut in half and serve warm.

Nutrition Facts (per sandwich):

337 calories, 16 g fat, 7 g fiber

Brain Booster to Prevent Memory Loss #1: Exercise

2011-07-25T08:00:00.000-05:00

Middle-aged Americans have long been spending millions to save their sagging skin, fix their crow's feet and plump their lips. Now, however, Americans are turning to brain boosters to fight an invisible effect of aging: memory loss.

The brain actually shrinks with age, neural connections slow down and fewer nerve cells are created, experts explain.

The process begins as early as your 30s and affects tens of millions of Americans, leaving them both frustrated and causing a loss of social impairment, self-confidence and loss of enjoyment of life. This can sometimes lead to self-neglect and serious health issues.

To derail age-related memory loss, many people have turned to brain exercises and brain games such as chess, crossword puzzles, reading aloud and computer games, that promise mental sharpness if you practice enough. There is still debate as to whether these activities really work. However, experts say that by taking the 5 steps we will discuss this week, we can certainly keep our brains younger.

Brain Booster #1: Exercise

Exercising is one of the most frequently cited activities to improve age-related memory.

"The one that has the most robust findings is physical exercise," says Molly Wagster, PhD, chief of the behavioral and systems neuroscience branch division of the National Institute of Agin.

And it helps if the exercise is aerobic, Wagster says. Studies show that older people who exercise - just fairly easy exercise of moderate walking a few times a week - outperformed their couch potato counterparts after six months.

Experts do not fully understand why exercise helps boost brainpower, but it could be for several reasons. First, exercise diminishes stress, a key drain of brain energy, and it also helps overall help. It also helps people sleep better, which improves memory and keeps the blood flowing to all parts of our body.

"In general, what's good for the heart is good for the brain," says Gary Small, MD, director of the UCLA Center for Aging and author of iBrain, which examines, among other things, the effect of the Internet on our brains.

Members at Mettler Center can workout in a variety of capacities, whether it is through a group exercise class, yoga session or lifting weights on your own. Just make sure to keep your exercise regular to reap the full benefits for your mind and body.

Ways to Fit in Breakfast #5: Choose wisely

2011-07-22T08:00:00.000-05:00

If you have to pick up breakfast en route to work, look for healthier choices, such as low-fat yogurt cups, whole-grain bagels and muffins, fresh fruit or fruit salad, smoothies and high-fiber cereals and breakfast bars.

Some of the best fast-food breakfast choices in Champaign-Urbana include:

Starbucks Protein Plate (370 calories)
Subway Western Egg White & Cheese Muffin Melt (160 calories)
Jamba Juice Mango Peach Topper (340 calories for 12 ounce size)
McDonald's Scrambled Eggs & English Muffin (365 calories)
Einstein Bros. Pumpernickel Bagel with Smoked Salmon & Whipped Reduced Fat Garlic & Herb Cream Cheese (380 calories)
Dunkin' Donuts Egg White & Cheese Wake-Up Wrap (150 calories)

Ways to Fit in Breakfast #4: Raise the (breakfast) bar

2011-07-21T08:00:00.003-05:00

You can find healthy cereal and breakfast bars at supermarkets and health food stores. Pick bars that are low in sugar, sodium and fat and high in fibre, or make a batch of bars or granola on the weekend. Keep some in your purse, car or desk for hectic days when you need something quick, portable and energy-boosting.

Try out our recipe below for healthy granola bars - you will save money and calories by making these over buying the bars in the store!

Healthy and Delicious Granola Bars

Prep Time: 20 minutes

Bake Time: 30 minutes

Ready In: 50 minutes

Servings: 20

Ingredients

2 cups rolled oats
1/2 cup unpacked light brown sugar
1/ cup wheat germ
3/4 teaspoon ground cinnamon
1 cup whole wheat flour
2/3 cup dired, sweetened cranberries
1/4 cup slivered almonds
3/4 teaspoon salt
1/2 cup honey
2 large egg whites
1/4 cup canola oil
1/4 cup very mashed banana (about 1 medium)
2 teaspoons vanilla extract

Directions

Preheat the oven to 350 degrees. Generously grease a 9x13 glass dish and line with parchment paper.
Toast the almonds in the oven or on the stovetop. Set aside to cool a bit.
In a large bowl, combine oats, sugar, wheat germ, cinnamon, flour, cranberries, almonds and salt. In a separate medium bowl or large measuring cup, whisk honey, egg whites, oil, banana and vanilla together until well combines. Make a well in the middle of the dry ingredients and pour the honey mixture into the well.
Combine the wet and dry ingredients with your hands until everything is moistened and mostly holding together in a loose ball. Flip the mixture onto the baking dish and pat into one giant rectangle, leaving a 1/2 inch border around the edges.
Bake for 25-35 minutes or until edges begin to brown. Remove from oven and let cool for 5 minutes, then cut into 20 squares.

Ways to Fit in Breakfast #3: Think outside the cereal box

2011-07-20T08:00:00.000-05:00

Expand your morning menu with delicious time-saving ideas, such as whole wheat blueberry muffins, muesli or an antioxidant-rich orange smoothie. If you don't like typical breakfast dishes, choose other healthy foods you will enjoy, such as:

Veggie Pizza
Tropical fruit salad
Bruschetta
Quinoa
Whole wheat pitas or wraps

Take inspiration from the morning meals of other cultures as well. Noodle-stuffed Thai Omelette anyone?

Ways to Fit in Breakfast #2: Pack it up

2011-07-19T08:00:00.000-05:00

Assemble a meal that you can tote to work. We suggest bagging fresh fruit, leftovers or homemade breakfast sandwiches, which you can microwave at the office. For grab-and-go protein, keep a stash of boiled eggs or yogurt cups in the fridge. Try whipping up a smoothie recipe and refrigerating it in a travel mug. Whatever you choose, try to eat within 2 hours of waking up. "A pattern of eating small meals and snacks helps regulate metabolism and helps lower cholesterol," says Karie Quinn, registered dietitian.

If you are usual go-to breakfast is a muffin from the bakery (which can pack up to 800 calories and 41 grams of fat), a healthier swamp would be an English muffin topped with peanut butter, a sliced banana and a small handful of chocolate chips. The protein and fiber-rich banana gives your new breakfast staying power - and cuts about 430 calories and 27 grams of fat. Not to mention, chocolate triggers the release of serotonin - a feel-good hormone - and keeps your levels elevated for hours. That will help you avoid those sugar cravings later in the day!

Ways to Fit in Breakfast #1: Prep the night before

2011-07-18T08:00:00.000-05:00

Got a habit of skipping breakfast? Eating breakfast has many benefits. It offers much-needed fuel and nutrients for your brain and body, reduces your likelihood of overeating later in the day and cuts your risk of heart disease and obesity. Breakfast should be a non-negotiable part of our morning routine, but many people feel too crunched for time.

Think you are too busy for breakfast? We will share will you 5 tips this week to help you make a healthy breakfast an easy part of your morning routine.

Ways to Fit in Breakfast #1: Prep the night before

While cleaning up after dinner, take a few minutes to put breakfast together. "Take advantage of time spent puttering in the kitchen anyways," says Karie Quinn, a registered dietitian. Set out plates, cutlery, glasses and toast condiments or fill bowls with high-fiber cereal - just add milk and a sliced banana or a handful of berries in the morning. look for ways to include items from a variety of food groups. "If we're in a hurry...we only get one or two food groups, but should have two or three food groups, all four if possible," says Quinn.

Try one of these easy, make-ahead ideas for an easy, on-the-go breakfast:

Whole wheat crackers with string cheese
Fruity baked oatmeal
Overnight Oats
Breakfast wraps
Banana with single serving of peanut butter and low-sugar granola bar

Easy Ways to Make Exercise a Habit #9 & 10: Walking and Rewards

2011-07-15T08:00:00.000-05:00

9. Walk

"If you enjoy walking and haven't exercised for awhile, 10 minutes three times a day will give you 30 great minutes of exercise," says Klein.

Use a pedometer, and work up to at least 10,000 steps a day. "Nobody starts out with 10,000 steps," Klein says. Find out what your daily average is, and the next week, strive to walk 300 extra steps each day. Increase your steps each week.

"Better yet, walk your dog," Klein says. That is how she motivated her sister to start exercising. "Twice a day she walks her dog, which is good for them both and provides companionship." Don't have a a dog? Offer to walk your friend's or neighbor's dog a couple times a week - they will likely more than welcome the offer!

Wanda Stevens also enjoys walking her border collie and finds there is another benefit: "It relieves the guilt I felt over not giving her enough attention now that we have kids."

10. Reward yourself

Are you telling yourself that you don't deserve a reward for something you should be doing anyway - or that once you can zip your jeans without lying on the bed, that will be reward enough? Well, honestly, how inspiring is that?

Experts say that making behavior changes is hard and rewards motivate people. So decide on a goal and a reward and work toward it. You might buy yourself a video you've wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you!

Easy Ways to Make Exercise a Habit #7 & 8: Log It and Be Aware

2011-07-14T08:00:00.000-05:00

7. Log your activity

Write down the things that are important to you. It could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed, etc.

Some people make a game of it. you may have heard of runners calculating the miles it would take to run from their homes to Boston (home of the famous marathon), figuring how far they run in an average week and setting a target date for "arriving" in Boston.

Not sure how to start logging? Check out My Fitness Pal, where you can create a free online account and track your exercise and meals, helping you get to your health and fitness goals even faster. They also provide a recipe nutrition calculator, so you can figure out the nutrition in all your favorite meals, as well as a BMR (Basal Metabolic Rate), BMI (Body Mass Index) and heart rate calculator.

8. Be aware of all the indicators of progress

It's great when your clothes fit better, when you can lift heavier weights and when you can work out longer without feeling exhausted.

Make note of any and all progress indicators, including:

Getting a good night's sleep
Thinking more clearly
Having more energy
Realizing your muscles aren't screaming after you've helped a friend move furniture
Seeing your resting heart rate drop over time
Hearing your doctor congratulate you on improved cholesterol, blood pressure, bone density, triglycerides or blood sugars

Easy Ways to Make Exercise a Habit #5 & 6: Evening Workout and Fighting Sleep

2011-07-13T08:00:00.000-05:00

5. Exercise on your way home from work

In yesterday's post, we recommended working out first thing in the morning to get things out of the way. However, the next best thing to exercising in the morning is to do it on your way home from work, Klein says.

"Don't go home first," she says. "I learned that the hard way. There aren't a lot of people who are so motivated that after they go home and change clothes will go back out again and exercise."

Mettler Center offers many classes for the after work crowd, including Strength class on Monday,

Wednesdays and Friday at 5:30 pm and Cycling Tuesdays and Thursdays at 5:30 pm. These classes allow you to get a quality, quick workout in before heading home for the evening, as well as allowing you to relieve any stress that may have built up throughout your workday.

6. Exercise even when you are "too tired."

Chances are, you will feel better after you exercise.

"It energizes us," says Klein. "You breathe deeply, and your body makes better use of the oxygen exchange. You'll get an exercise-induced euphoria during the activity and for some time after."

Exercising just 30 minutes each day will help boost your overall energy and make you feel less tired. If you really can't muster up the energy to go on a run or jump on the elliptical, that is okay; try doing a relaxing yoga DVD or take a leisurely walk instead - it is better than nothing!

Easy Ways to Make Exercise a Habit #3 & 4: Priority and Time of Day

2011-07-12T08:00:00.000-05:00

3. Make exercise a priority

"It has to be a non-negotiable task," says Roy Stevens.

He began exercising to manage his weight when he was in the Air Force band. "We'd travel and other guys would get off the bus and go eat wings and rink beer. I'd go running." He's maintained the exercise habit even during his year working 70 hours a week as a restaurant owner.

There's another advantage to making exercise non-negotiable. Friends and family members learn that it's part of your identity, and give up saying things like "Why don't you just take it easy and not work out today?"

4. Exercise first thing in the morning

With 2 preschool children, Wanda Stevens couldn't find time to work out, except on a hit-and-miss basis. Any number of things could sabotage her good intentions to walk or go to Pilates class after dinner. But all her excuses vanished once she started getting up before the kids so she could work out.

"I didn't think I was a morning person," says Wanda. "But it's working for me."

Experts agree that a morning schedule works best for many people. "If you go to a gym, it should be located between your home and work," says Klein. "Exercise, take a shower at the gym and you're energized for the day."

Easy Ways to Make Exercise a Habit #1 & 2:Variety and Commitment

2011-07-11T08:00:00.000-05:00

Let's face it: it's not all that difficult to start a fitness routine. After all, most of us have done it more than once in our lives. The trouble, of course, comes with sticking with it. All too often, our initial enthusiasm and energy fades away, we get distracted by other things going on in our lives, or we don't think we're seeing results quickly enough - and we simply throw in the towel and stop altogether.

Yet many people manage to hang in their and would no sooner skip their regular workout than their morning cup of coffee. How do they do it?

A recent study by researcher Diane Klein, PhD, shed some light on the subject. Long-term exercisers (who had been working out for an average of 13 years) were asked to rank what motivated them to keep up with their regimes.

Their answers may surprise you. The exercisers were not as concerned with having six-pack abs as they were with feeling good and being healthy.

Here's how the study participants ranked their motivators:

Fitness
Feelings of Well-Being
Pep and Energy
Enjoyment of the Exercise
Making Exercise a Priority
Sleeping Better
Feeling Alert
Being Relaxed
Weight Management
Appearance

So once you have your priorities in the right place, how can you become faithful to fitness?

This week's blog posts will feature 2 tips each day to help you make fitness a habit in your life. We compiled the list from WebMD, who sought help from Klein, along with long-term fitness buff Roy Stevens and his wife, Wanda, who is transforming her sporadic exercise schedule into an almost daily habit.

Easy Ways to Make Exercise a Habit #1 & 2: Variety and Commitment

1. Do a variety of activities you enjoy

And remember - there is no rule that says you have to go to a gym or buy equipment!

"We've shifted our perceptions from regimented exercise to physical activity," says Klein, assistant professor of exercise, sports and leisure studies, and director of gerontology at the University of Tennessee, Knoxville.

Having a variety of activities - weight lifting, walking, running, tennis, cycling, aerobic classes - will ensure that you can do something regardless of the weather or time of day.

With more than 80 classes per week, members of Mettler Center have no excuse to ever get bored with their workout. With everything from cycling to strength class to Zumba to yoga, you are bound to find a class that fits your exercise plan. Not a member? Nonmembers can purchase punch cards for classes or pay on a per-class basis.

2. Commit to another person

"The social aspect of exercise is important for me," says Wanda Stevens, a stay-at-home mom in Austin, Texas. "I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down."

Meeting and working out regularly with a friend, especially one who is at about the same stage as you, will improve your attitude immensely. This is one strategy that has helped many to stick to their program. Watch each other, help and encourage each other, rejoice and commiserate together and enjoy the company. You will begin to rely on each other for moral support and accountability.

Healthy Fast Food Restaurants #4: Einstein Bros. Bagels

2011-07-08T08:00:00.000-05:00

We all know that bagels are pretty high-carb, but slathering cream cheese or butter on them is what really gets you into trouble. No worries at this chain restaurant: Einstein Bros. Bagels offers healthier alternatives like reduced-fat schmears, hummus and peanut butter - a great way to add healthy fat to breakfast (or lunch). It also serves a Good Grains bagel that has an impressive 4 grams of fiber.

"The Einstein Bros. Bagels brand has always had a reputation for offering healthy choices," says James O'Reilly, chief concept officer. "Our most recent major initiatives have been the launch of the less than 400 Calorie menu in 2009 and the Lighter Side menu in 2010. The Lighter Side menu has become permanent in our restaurants and features a number of healthier choices."

Among them are Einstein's Bagel Thins (thinner, lower calorie, lower carb bagels), healthful alternatives to traditional high-fat cream cheese, fruit and yogurt parfaits and Bagel Thin breakfast and lunch sandwiches.

Favorite Healthy Options

Albacore Tuna Salad Sandwich: 465 calories, 17 g fat, 470 mg sodium
Egg Frittata: 430 calories, 610 g fat, 690 mg sodium
Caffe Latte (Hot): 140 calories, 5 g fat

Danger Zone

Albacore Tuna Panini Melt: 530 calories, 21 g fat, 1670 mg sodium
Veg-Out Sandwich: 500 calories, 24 g fat
Caffe Latte (Frozen): 460 calories, 18 g fat

Healthy Fast Food Restaurants #3: McDonald's

2011-07-07T08:00:00.000-05:00

Among the big burger-based chains, McDonald's is leading the way in overhauling its menu to offer more heart- and waist-friendly fare. Take the Happy Meals, which you can order with a side of apple dippers (with low-fat carmel) instead of fries and low-fat milk or fruit juice instead of soda. And if you HAVE to have fries, McDonald's are made in a healthy canola-blend oil and come in at just 230 calories for a small.

They have come a long way since the days of Fast Food Nation - at least nutritionally speaking. The trans fats are mostly gone, the number of gut-wrenching calorie bombs are now fewer than ever and the menu holds plenty of healthy options.

The Grilled Chicken Classic sandwich and wraps are healthy choices, too (just make sure to skip the mayo or sauce). So is the salad with Paul Newman low-fat balsamic vinaigrette. Registered dietitians note that an Egg McMuffin, at 300 calories, is a smart alternative to other "calorie-laden biscuit breakfasts." And we commend McDonald's for spelling out the nutritional information right on the back of its tray liners.

Favorite Healthy Options

Honey Mustard Snack Wrap (Grilled): 260 calories, 9 g fat, 800 mg sodium, 1 g fiber
Premium Bacon Ranch Salad with Grilled Chicken with Newman's Own Low-Fat Balsamic Vinaigrette Dressing: 285 calories, 12 g fat, 1740 mg sodium, 3 g fiber
Egg McMuffin: 300 calories, 12 g fat, 820 mg sodium, 2 g fiber
Vanilla Ice Cream Cone: 150 calories, 3.5 g fat, 60 g sodium, 0 g fiber

Danger Zone

Filet-O-Fish Sandwich: 380 calories, 18 g fat, 640 mg sodium, 2 g fiber
Premium Grilled Chicken Club Sandwich: 530 calories, 17 g fiber, 1470 mg sodium, 4 g fiber
Hotcakes (without syrup and margarine): 350 calories, 9 g fat, 590 mg sodium, 3 g fiber
McDonaldsland Cookies: 250 calories, 8 g fat, 260 mg sodium, 1 g fiber

Healthy Fast Food Restaurants #2: Chipotle

2011-07-06T08:00:00.000-05:00

Buffet-style Chipotle gives every customer complete control over their burrito, taco or salad. And you get to build it with fresh, local ingredients. In fact, Chipotle won high marks for its commitment to organics, hormone- and antibiotic-free meats and produce sourced from local suppliers, which is revolutionary in a chain this large. Many of its entrees can be low-sodium, if you choose add-ins such as the fajita veggies and green tomatillo salsa.

There are really only a few "bad" items on the Chipotle menu: the 290 calorie flour tortillas, the 130 calorie servings of white rice and the 570 calorie portion of chips. Unfortunately, these are the staples of most of their menu items. However, there are still plenty of healthy options and Chipotle assures they'll make anything a customer wants, as long as they have the ingredients. With fresh salsa, beans, lettuce and grilled vegetables, you can do plenty of good.

Favorite Healthy Options

Chicken Burrito: 380 calories, 13 g fat, 913 mg sodium, 8 g fiber
Burrito Bowl: 368 calories, 12 g fat, 1291 mg sodium, 11 g fiber
Carnitas Salad: 478 calories, 21 g fat, 1471 mg sodium, 11 g fiber

Danger Zone

Vegetarian Soft Tacos: 655 calories, 29 g fat, 1813 mg sodium, 14 g fiber
Chicken Salad: 755 calories, 48 g fat, 1888 mg sodium, 12 g fiber
Steak Fajita Burrito: 895 calories, 29 g fat, 2868 mg sodium, 15 g fiber

Healthy Fast Food Restaurants #1: Panera Bread

2011-07-05T08:00:00.000-05:00

Who hasn't unwrapped a sandwich while driving down the highway or pulled a hard U-turn into a fast food joint on the way home from a late meeting or soccer game? We practically live in our cars these days, so we need quick food - and please, we'd like it to be healthy.

Health magazine surveyed the nation's 100 largest fast food chains, as defined by the number of locations, and found that many are creating menus that look more and more like what we'd cook ourselves (if we had the time!) - from nutritious soups and healthy salads to fresh whole grains and sensible desserts.

They scored the chains on such factors as the use of healthy fats and preparations, healthy sodium counts in entrees, availability of nutritional information and the use of organic produce. One big surprise: A traditional fast food chain, McDonald's, made the top 10 list. Sure, it's the home of the Big Mac, but they also serve a mean fruit and yogurt parfait.

While Health's list is comprised of 10 restaurants, we are featuring our top 4 (all of which have at least one location in Champaign-Urbana). Keep these in mind the next time you are grabbing something quick for breakfast, lunch or dinner!

Healthy Fast Food Restaurants #1: Panera Bread

This bakery-cafe based eatery has a comprehensive, seasonal menu of healthy choices for every meal. Panera Bread also won top honors for kid fare, dishing out RD-approved crowd-pleasers like squeezable organic yogurt, peanut butter and jelly with all-natural peanut butter, and grilled organic cheese on white whole-grain bread. The healthy selection of soups and salads offers a much-needed reprieve from the carb-heavy bagels and breads for which the company is so famous.

Favorites Healthy Options:

Lower-Carb Italian Her Loaf (per slice): 80 calories, 1 g fat, 160 mg sodium, 4 g fiber
Low-Fat Vegetarian Black Bean Soup (per 8 ounces): 160 calories, 1 g fat, 820 mg sodium, 11 g fiber
Smoked Turkey Breast Sandwich on Artisan Country: 590 calories, 15 g fat, 2220 mg sodium, 5 g fiber
Fruit Cup: 150 calories, 0 g fat, 30 mg sodium, 2 g fiber

Danger Zone:

Cinnamon Crunch Bagel: 430 calories, 8 g fat, 430 mg sodium, 3 g fiber
Baked Potato Soup (per 8 ounces): 230 calories, 14 g fat, 720 mg sodium, 2 g fiber
Steak and White Cheddar Panini: 950 calories, 35 g fat, 1790 mg sodium, 5 g fiber
Nutty Chocolate Chipper Cookie: 460 calories, 27 g fat, 300 mg sodium, 3 g fiber

So You Want to go on a Diet #5: Time to Eat

2011-07-01T08:00:00.000-05:00

After lunch, women are ready for...more food. Thirty-eight percent say they eat the most during the afternoon hours. Another 31 percent wait until they get home from work to start munching. Only 10 percent eat more in the morning than any other time of day.

Skimping on food early and then snacking all afternoon is not a good plan for diet success, says Lauren Antonucci, R.D., owner of Nutrition Energy in New York City. 'If you don't eat breakfast, your metabolism slows down to conserve fuel, which means you'll burn fewer calories," she explains. Plus, it's hard to make smart food choices when you're starving. A better bet: spread your calories throughout the day for a steady stream of energy. Eat 300-400 calories for breakfast, 400-500 for lunch and dinner and add two 100-200 calorie snacks daily. By planning to eat more frequently, you can eliminate some of the mindless munching you do until your next meal.

Also, make sure to keep healthy snacks on hand frequently. If you work at a desk, stash pre-portioned snacks like trail mix with nuts and dried fruit, granola bars and fruit. If you have a refrigerator or microwave, fresh veggies, oatmeal and string cheese are great options too. If you are on-the-go and have an urge to stop at a fast food joint for a quick afternoon pick-me-up, choose one of the healthier options, such as the Fruit and Yogurt Parfait from McDonald's (160 calories), small cup of chili from Wendy's (210 calories) or your favorite Jimmy John's sandwich as a lettuce wrap (the Turkey Tom lettuce wrap - without mayo - is only 80 calories!). Better yet, stop at a grocery

store or convenience store to pick up a fresh piece of produce or container of low-fat yogurt - you will save calories AND money!

So You Want to go on a Diet #4: Detox Diet Don'ts

2011-06-30T08:00:00.000-05:00

Almost 30 percent of women have tried a detox diet because it worked for a celebrity. But they say they never will again because they were starving the whole time.

If you have a big event coming up soon and you want to drop a few pounds, skip the cleanse. You will lose mostly water weight, Keri Gans, R.D., says, which means you'll put it right back on once the detox is done. "These diets produce fast results because you're consuming about 500 calories a day instead of 1,400 to 1,700 recommended for healthy weight loss," she explains. With so little fuel, you will be tired, irritable and weak - now how you want to be for your special event. To lose quickly but sensibly, Gans recommends stepping up your exercise routine and eliminating one or two high-calorie items for your diet, such as soda, alcohol or sweets. "You'll get the same results, but feel so much better," Gans says.

If you like the idea of the "detox," though, try eliminating all packaged foods or foods with more than 300 milligrams of salt from your diet. By doing this, you would be eating much more whole, natural foods, which are better for your overall health and will reduce bloating and your cholesterol levels. While you inevitably won't be able to eliminate these items forever, it may help you to reduce the amount that you are consuming on a daily basis.