10 Healthy Holiday Party Tips

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!

• Polenta Wedges with Tomato Tapenade
• Roasted Carrots with Cardamom Butter
• Five-Spice Scallops
• Festive Apple Galette

New Ways to Use Thanksgiving Leftovers

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

1. 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

1. 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.
2. 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.
3. 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.
4. 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

1. Position racks in the upper and lower thirds of the over and preheat to 375 degrees.
2. 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.
3. 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.
4. Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
5. 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

1. 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.
2. 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

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

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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!

Ask the Expert: Nutrition #3

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

1. Discard shiitake mushroom stems; cut caps into quarters
2. 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.
3. 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

Heart Health Help #4: Go Greek

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

• Roasted Eggplant & Feta Dip
• Butternut Squash Pilaf
• Warm Arugula Bread Salad

Main Dishes

• Fish Couscous with Onion T'faya
• Turkish Style Pizza
• Salmon Panzanella

Dessert

• Apricot-Bulgar Pudding Cake with Custard Sauce
• Italian Hazelnut Cookies
• Greek Yogurt Cheesecake with Ouzo-Poached Figs

Eating Mistakes that Slow Metabolism #9-10

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

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:

1. Preheat oven to 375 degrees.
2. 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.
3. 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.
4. 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.
5. 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

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

1. 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.
2. 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.
3. 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

Incredibly Healthy Foods #4

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.

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

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

1. Cook the rice according to package directions.
2. 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.
3. 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

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

1. 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.
2. Preheat the grill to medium-high heat.
3. 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.
4. In a large bowl, combine the diced chicken, eggplant, tomatoes, cheese, olives and pine nuts.
5. 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.
6. 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

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

1. Mix the flour, salt and pepper in a bowl. Dredge the chicken breasts in the flour mixture, coating them evenly on both sides.
2. 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.
3. Defrost the spinach and drain any excess liquid. Mix with the basil and garlic and cook in the pan for about 2 minutes.
4. Place 4 equal portions of the spinach mix on 4 plates making "the bed," and placed a chicken breast on top of each bed.
5. Sprinkle with Parmesan cheese and serve immediately.

Nutrition Facts 222 calories per serving

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

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

1. Preheat grill to medium-high.
2. 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.
3. 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.
4. 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

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

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

1. Preheat the oven to 350 degrees. Generously grease a 9x13 glass dish and line with parchment paper.
2. Toast the almonds in the oven or on the stovetop. Set aside to cool a bit.
3. 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.
4. 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.
5. 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

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?