Green Tea Asian Stir Fry

Green Tea Asian Stir Fry
Serves: 6

1/2 cup brewed Lipton Green Tea Bags, any variety
2 T. Meijer reduced sodium soy sauce
2 T. Meijer honey
2 T. Meijer olive oil
1 lb. boneless, skinless chicken breasts, thinly sliced or 1 lb. pork tenderloin, thinly sliced
1 bag (16 oz.) frozen Oriental or stir-fry vegetables

Combine tea, soy sauce and honey in small bowl; set aside. Heat olive oil in 12-inch skillet over medium-high heat and cook chicken, stirring frequently, 5 minutes or until chicken is thoroughly cooked. Remove chicken and set aside. Add vegetables and tea mixture to same skillet. Bring to a boil over high heat.

Reduce heat and simmer 3 minutes or until vegetables are almost tender. Return chicken to skillet; cook 1 minute or until heated through.

*Brew 2 Lipton® Green Tea Bags in 1/2 cup boiling water for 1-1/2 minutes.

Nutrition Information per serving: Calories: 170, Total Fat: 6g, Cholesterol: 45mg, Sodium: 240mg, Total Carbohydrate: 10g, Dietary Fiber: 2g, Protein: 19g. Source: Lipton.

Thai Cashew Chicken

Thai Cashew Chicken

Main Ingredients:

Chicken Breast: 1 breast (2 pieces)
Bell Pepper: 3 small (orange, red and yellow: 1 from each)
Celery Sticks: 2
Carrot: 1
Vegetable Oil: 1 tbsp
Chili Peppers: 2-4, crushed
Garlic: 2 cloves, finely chopped
Soy Sauce: 1 tbsp
Oyster Sauce: 2 tbsp
Sugar: 1 tsp
Cashews: 1-2 cups

Directions:

1. cut the chicken breast and peppers in bite sizes (2cm)

2. Slice the celery sticks and finely slice the carrot.

3. Fry the garlic with the oil in a wok or a big frying pan until golden.

4. Add the chilies and fry for 30 seconds.

5. Add the chicken and stir fry until it changes color.

6. Add the vegetables, soy and oyster sauce and sugar.

7. Stir fry until the vegetables are softened a bit but not much.

8. Add the cashews and stir fry until the cashews are softened a bit but not much. Serve on rice.

10-Minute Asian Shrimp Wrap Recipe

ASIAN SHRIMP WRAPS

INGREDIENTS
2 CUPS CHOPPED FRESH SPINACH
1 LB. COOKED, PEELED SHRIMP
2 ½ CUPS CUT ORANGES
4 FLOUR TORTILLAS
2 TBSP HOISIN SAUCE
4 TBSP RICE WINE VINEGAR
1 TBSP SESAME OIL
¼ CUP SESAME SEEDS

PREPARATION INSTRUCTIONS
(Prep Time: 10 minutes, Total Time: 10 minutes)

1) Whisk together first three ingredients in small bowl; set aside
2) Warm tortillas in nonstick skillet 15 seconds on each side. Top each tortilla with 1 tablespoon hoisin marinade, spinach, shrimp, oranges and 1 tablespoon sesame seeds. Roll and serve immediately.


Nutritional Information

Serving Size: ¼ of recipe
Calories: 385 (calories from fat 111)
Total Fat: 12 g (only 2 g of saturated fat)
Cholesterol: 221 mg
Total Carbohydrates: 37 g
Dietary Fiber: 6g
Sugars: 12g

Healthy Leftovers - Chicken Tabouli Salad

Trying to figure out what to do with leftovers - yet you still want to eat healthy? Try making Chicken Tabouli Salad!

Ingredients:

• Leftover Chicken Breast (3/4 cup cubed)
• Tabouli Salad
• (Note: Tabouli is a Meditterean dish made with chopped parsley, bulgur grain, mint, tomato, and onion. Check your grocery store for one of the dozens of boxed options available.)
• Just a bit of sauce or salad dressing of your choice

Toss lightly and add other fresh chopped vegetables if desired.

That's it! Quick, easy - and refreshing after a hot summer workout!

Zucchini Tagliatelle with Mint, Cucumber & Lemon

This pretty salad gets its name from the long slices of zucchini, which resemble tagliatelle pasta.

6 small to medium zucchini (about 1 1/2 pounds total), trimmed
1 large cucumber (about 13 ounces), peeled, seeded, diced
1 C finely chopped Vidalia or Maui onion
1 1/2 C (loosely packed) fresh mint leaves, coarsely chopped, divided
2 tsp finely grated lemon peel
4 T fresh lemon juice
2 T pistachio oil

Using mandoline or V-slicer and working with 1 zucchini at a time, thinly slice lengthwise, discarding first strip. Slice up to seeded core; turn zucchini and continue to slice until only rectangle of seeded core remains; discard core. Place slices in medium bowl.

Add cucumber, onion, 1/2 of chopped mint, and lemon peel. Whisk lemon juice and pistachio oil in small bowl, then pour over zucchini mixture; toss to coat. Season with salt and generously with pepper. Cover zucchini mixture and refrigerate at least 1 hour and up to 3 hours.

Sprinkle remaining chopped mint over salad and toss to coat.

Number of Servings: 6

Nutritional Information
Calories 83, Total fat 5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 15mg, Carbohydrate 9g, Fiber 3g, Protein 2g

Spring Chicken Fricassee with Asparagus and Peas

2 T olive oil
1 1/2 lbs boneless, skinless chicken thighs
salt to taste
freshly ground black pepper
1 medium onion, sliced
2 cloves garlic, minced
1/2 C dry white wine
1 C low-sodium chicken broth
1 lb asparagus, trimmed and cut into 1 1/2 " lengths
1 C shelled, fresh peas
4 cooked red potatoes, quartered

Heat the olive oil in a large skillet over medium-high heat. While the oil heats, season the chicken with salt and pepper. Add the chicken to the pan and brown on all sides. As the chicken pieces finish browning, remove them to a plate and set aside.

Turn the heat down to medium and add the onion. Cook, stirring occasionally, until the onion begins to wilt, about 5 minutes. Add the garlic and cook for 2 more minutes.

Return the chicken to the skillet. Add the wine, let it boil rapidly for a minute and stir with a wooden spoon to remove any bits that may be stuck to the pan.

Add the chicken broth, turn down the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Cook until the chicken is completely tender, about 20 minutes.

Meanwhile, bring a small pot of salted water to a boil. Add the asparagus and cook until it is crisp-tender, about 2 to 3 minutes. Drain.

Add the asparagus and peas to the chicken. Cook for 3 to 4 minutes to heat through.

To serve, heat the cooked potatoes and divide them among 4 bowls. Add chicken, asparagus and peas to each bowl and spoon some of the sauce over the top.

Serving Size: 1 bowl
Number of Servings: 4

Nutritional Information
Calories 420, Carbohydrate 35g, Fat 14g, Fiber 7g, Protein 37g, Saturated Fat 3g, Sodium 466mg

Source: www.foodfit.com

Rosemary Chicken with Quinoa

Looking for a new way to prepare chicken, that also allows you to eat healthy & stay on your diet? Try this recipe for Rosemary Chicken with Quinoa!

Ingredients:

2 Tbsp Balsamic Vinegar
2 Tbsp olive oil - divided (two separate tablespoons)
3 Tbsp fresh rosemary, chopped & divided
1/4 tsp fresh ground black pepper
3 cloves minced garlic
4 chicken breasts
1 1/2 cups water
1 cup plain quinoa
1 lb broccoli florets
2 Tbsp pine nuts
1 lemon, halved.

Mix balsamic vinegar, 1 Tbsp olive oil, 2 Tbsp of fresh rosemary, black pepper & garlic, and coat chicken with mixture. Lightly coat a large skillet with cooking spray, and place over medium high heat, place chicken in skillet and cook for 6 minutes. Turn & cook another 6 minutes, or until chicken is no longer pink in the center, and juices run clear.

In a medium saucepan, combine water and the rest of the olive oil, and bring to a boil. Stir in quinoa, cover, remove from heat and let stand for 5 minutes. Fluff with a fork before serving.

While quinoa is cooking, place broccoli in a baking dish with 2 Tbsp water, cover & microwave on high for 4 minutes. Stir broccoli and microwave until crisp-tender, about another 4 minutes.

Sliced cooked chicken. Serve chicken and broccoli over a portion of quinoa. Top with pine nuts, remaining fresh rosemary, and squeeze lemon over it all. Enjoy!

Is Milk Healthy?

Some experts say that milk is a health hazard, saying that it’s loaded with cancer causing hormones that the dairy industry doesn’t want you to know about. Others say that it’s the most nutritious food you can find. Who’s correct?

Does Milk Build Muscle?

Yes - definitely. 80 percent of the protein in milk is whey protein, the other 20 percent of the protein is casein - both are high quality proteins. Whey protein is broken down quickly by your body into amino acids, which is great after a workout. The casein protein is digested much slower, which keeps your muscles supplied with a steady, smaller supply for that time between meals or when your sleeping. Overall, milk is a great combination of muscle-building protein!

Does the hormones that dairy cows are given affect your health?

In 1993, the FDA approved the use of recombinant bovine growth hormone (rBGH) - which makes the cow produce more milk at less cost to the dairy farmer. But rBGH also increases the milk’s concentration of IGF - a hormone that has been linked to cancer. But here’s the deal. When you drink milk, your stomach acid destroys these hormones, and passes the waste out of your system. So, unless you inject milk into your veins, milk is healthy.

Skim Milk or Whole Milk?

It depends on what you think tastes better. Although whole milk does increase your LDL cholesterol - you’d have to drink 6 - 8oz glasses to increase your LDL by just 6 points! And, funny thing is - whole milk during testing also DECREASED triglycerides by 22%! And, whether you drink whole or skim milk - British researchers found that drinking milk lowers the likelihood of heard attach and stroke. (One thing, though - if you’re looking to gain muscle - drink whole milk. Scientists at the University of Texas medical branch at Galveston found that drinking whole milk after lifting weights boosted muscle protein synthesis 2.8 times more than skim milk did!)

Diet – Hoisin Chicken Canapes

Every time you turn around, there’s another holiday party on your calendar. Sure, they’re a ton of fun, but it’s hard to stick to your diet when you’re surrounded by tempting foods that aren’t in your plan. Next time you head out for a get-together, bring along your own healthy fingerfood. Try this recipe for Hoisin Chicken Canapes – everyone will love them!

2 T. Hoisin sauce

2/3 C. cabbage/carrot mix, shredded

1 T. peanuts, chopped

2/3 C. cooked chicken, finely chopped

Dash of hot sauce

2 medium cucumbers, halved lengthwise, seeded and cut into thirds

In a medium mixing bowl, stir together Hoisin sauce, cabbage mix, peanuts, chicken and hot sauce. Spoon mixture evenly onto cucumber slices. You can refrigerate until ready to serve. Enjoy!

Labels: fitness 4 home superstore, healthy diet, healthy eating, healthy food, low calorie, low fat, low-fat, healthy party recipes

Diet – Chilled Pineapple Gazpacho

Looking for a quick, easy, and refreshing recipe that’s also no-fat? Try this recipe for Chilled Pineapple Gazpacho!

1 fresh pineapple, slightly under-ripe
½ cup peeled, diced red bell pepper ( ¼ in. pieces)
½ cup peeled, seeded diced cucumber ( ¼ in. pieces)
¼ cup finely chopped minced red onion
½ Serrano chile, seeded & minced
1 tbsp chopped, fresh cilantro
2 tbsp fresh lime juice
Pinch of sea salt

Juice pineapple, or peel & core the fruit, then puree in a blender and strain.Pour juice into medium bowl.Stir diced red bell pepper and peeled, seeded diced cucumber. Add minced red onion, Serrano chile Add cilantro, season to taste with fresh lime juice and sea salt.
Cover & chill until very cold, about 2 hours. Serve garnished with cilantro leaves.

Makes 4 servings.

Healthy Living – Add Garlic For A Longer Life

by Bob Lachniet
President - Fitness 4 Home Superstore

Garlic – that wonderful little clove of stuff used in everything for flavor, actually is also a wonderful tool for improving your health! Garlic has long been considered a herbal "wonder drug", with a reputation in folklore for preventing everything from the Plague to the common cold and flu! Herbal medicine has used it extensively, and for good reason. That pungent smell that is associated with garlic comes from the sulphur compounds in garlic. Garlic also contains a wide variety of phytochemicals, including allicin. When you cut garlic, the sulphur containing amino acid alliin is broken down by enzymes to form allicin.

Recent studies have shown that eating a clove of garlic daily can help prevent a heart attack. Argentinean researchers have found that an enzyme found in garlic called alliinase, helps improve blood flow to your heart. And, you can unleash additional amounts of alliinase by letting fresh chopped garlic stand for 10 minutes prior to cooking with it. It has also been suggested that organically grown garlic may have higher sulphur level sand hence greater benefit to health.

Studies have also shown that consuming garlic generally has the following physical effects:

• Garlic lowers blood pressure a little.
• Raw Garlic is a potent natural antibiotic and, while far less strong than modern antibiotics, can still kill some strains of bacteria that have become immune or resistant to modern antibiotics.
• Garlic helps reduce atherosclerotic buildup (plaque) within the arterial system. One recent study shows this effect to be greater in women than men.
• Garlic lowers or helps to regulate blood sugar.
• Garlic helps to prevent blood clots from forming, thus reducing the possibility of strokes and thromboses (It may not be good for hemophiliacs).
• Garlic helps to prevent cancer, especially of the digestive system, prevents certain tumors from growing larger and reduces the size of certain tumors.
• Garlic helps to remove heavy metals such as lead and mercury from the body.

In conclusion, there is plenty of evidence to suggest that you can boost your health by eating garlic on a regular basis. Let your imagination come up with new ways of incorporating them into your daily diet - ideas that will really suit you and fit in with your family eating preferences.

Diet – Chicken Spinach Pizza

Looking for a quick, easy power meal? Try this recipe for Chicken Spinach Pizza. It’s high protein, low carbohydrate, and healthy fat – is perfect for that big meal after your workout!

Chicken Spinach Pizza

3 tbsp Marinara sauce
1 ready made flat bread or pita
1/3 cup frozen spinach, defrosted and drained.
¼ cup crumbled feta cheese
¾ cup chopped precooked chicken
1 tbsp sliced fresh basil
Salt & Pepper to taste

Spread the marinara sauce over the flatbread, then top with feta, spinach, chicken & basil, and finally season to taste with the salt & pepper. Bake it at 375
for 6 minutes.

Serving: 1 serving
Protein: 62g
Carbs: 24g
Fat: 21g (10 saturated)
4g fiber

Healthy Lifestyle–How To Get More Protein In Your Diet

We all know that your body needs protein. Every time you work out, you break down your muscles a little bit, and you gain muscle as your body rebuilds itself – and compensates for your newly increased activity level. Not to mention that your body also needs protein to maintain bone mass and your immune system. And, the main building block for all of this - is protein!

Yet, at the same time, the protein that you may be getting in your diet up until now, may not be enough to fuel the “rebuilding”. How, then, can you increase the amount of protein in your diet – in a healthy way?

Well, one way of increasing your diet’s protein is to look at how some vegetarians have done it! And, if you are a vegetarian, the following ideas are of even greater importance.

Eggs – That’s right – add an extra egg to your breakfast! And, if you’re worried about how healthy that might be, don’t. A quick and easy solution is to buy Egg Beaters (or their equivalent). These aren’t egg substitutes – they are 100% real eggs. Yet, they are low in cholesterol, easy to store & use, and allow you to truly measure the protein you’re adding to your diet. And, they don’t cost that much more – check Trader Joes or Costco for great deals on eggs!

Cottage Cheese – It seems that every time we try to improve our diets, one of the first things that gets cut out is cheese, due to the fat content. But, that doesn’t mean you shouldn’t pick up some non-fat cottage cheese! Cottage cheese actually has a full complement of amino acids – and is a great source of protein.

Legumes – This includes beans, peas, and lentils. These not only provide a good secondary source of protein, but also are a good source of fiber for your diet as well. And, they are nutrient-dense, which means you get a good source of nutrients without having to over-eat! For example, 1 cup of black beans gives you 15gm of protein, and if you really want to go high on the protein scale – try cooking up some soybeans! (Think edaname – simple, healthy, and tasty!) 1 cup of cooked soybeans can give you up to 31gm of protein – similar to what you would get from a small chicken breast – and they make for a great snack between meals!

Keep in mind that if you are a vegetarian, you can risk deficiencies in certain dietary minerals and vitamins, such as iron, calcium, vitamin D and vitamin B12, which is found only in animal products. Vitamin B, including B12 and folate, is found in green leafy vegetables, fortified cereals, grains and soy milk. Some experts recommend that vegetarians take a multivitamin to get enough B vitamins. Calcium can come through green leafy vegetables, including mustard and collard greens and broccoli. It's also found in soy milk and soy products. Iron-rich foods include dark green vegetables, dried fruits, nuts, seeds, whole grain and fortified breads, and cereals.

Diet – Grilled Shrimp with Jalapeno-Cilantro Salsa

Here’s a hot & spicy recipe for shrimp – not only a great source of protein, but this recipe also gives you a little bit of healthy fat from the olive oil. Serve with your favorite steamed veggies!

2 lb. shrimp – peeled
1 cup chopped fresh cilantro leaves
1c chopped garlic – peeled and lightly crushed
1 tbsp peeled and roughly chopped ginger
1 jalapeno pepper, stemmed & seeded, and roughly chopped
1 tbsp Dried red pepper flakes
¼ cup extra virgin olive oil
Fresh lime juice from one lime
Salt & Pepper to taste.

Mix the cilantro, garlic, ginger, pepper, red pepper flakes and oil in a blender – puree until smooth, adding oil to keep things from getting too gooped up. Stop the machine and scrape down the sides as needed. Move to a bowl, and add salt & pepper. Thin the mixture with the lime juice. You can either use immediately, or cover & store in the refrigerator for up to a day (but bring back to room temperature before serving).Grill the shrimp until done, serving immediately with the salsa.

Makes 4 servings.

Add Water To Your Diet With Water-Rich Veggies!

Even as we move into cooler temperatures this fall, those of us in Arizona still need to make sure we get enough water each day. Yet, drinking the recommended 8 16 oz servings of water each day, well, can not only be difficult, it can get quite boring as well! Yet, there are ways to get some of our water each day from the vegetables we eat each day!

Plus, it’s also good for your diet to keep up the amount of veggies you eat each day. Vegetables not only contain valuable vitamins and minerals and antioxidants, but special plant nutrients that can't be found elsewhere.

The vegetables with the highest water content are:

• Cucumbers (96 percent water)
• Lettuce (95 percent water)
• Green peppers (93 percent water)
• Cabbage (93 percent water)
• Asparagus (92 percent water)
• Cauliflower (92 percent water)
• Spinach (92 percent water)
• Broccoli (91 percent water)
• Beets (91 percent water)

Diet – Looking for a quick breakfast recipe? Try a Tuna Egg Wrap!

Here’s a great, quick and easy recipe for when you’ve just finished your morning workout, and still have to rush to get to work!

Tuna Egg Wrap
1 serving

3/4 cup of egg substitutes (3 eggs worth)
1 oz. of Veggie Cheese (mozzarella)
1/3 a can of tuna (1 serving/3.oz)

Spray a pan with nonstick cooking spray, then add the eggs, allowing them to de-liquify on the top. Once the eggs have started to get solid on the bottom, fold about one third of it towards the center as if you were going to make a omlet. Mix up the tuna and the cheese, and spread evenly over the center of the form, partially covering the folded inward piece of the egg, and the unfolded as well. Now, fold it again, folding the cooked part of the egg over the unfolded part. Serve with a fresh fruit or whole-wheat toast!

Diet – Spice Up Your Diet With Exotic Fruit!

Want to add some variety to your diet, while also making sure that you’re eating what ‘s best for your body? Try adding some more exotic fruit choices to your diet! You may have run into some of these fruits in the produce isle of your nearby grocery store – give them a try, and enjoy some new flavors while also improving your health!

Papaya – Native to Central and South America, papaya is the best known source of papain – an enzyme that is very efficient at breaking down protein (it’s so good that it’s used in meat tenderizers!) – and…well, it’s also a great natural way to stay “regular”. Loaded with potassium, folate, and vitamin C. Just cut them in half, scoop out the seeds – and enjoy! (Plus, the seeds – grind them up and use them as a substitute for black pepper!). And, half a papaya has only 59 calories! In season year round.

Star Fruit – Native to Asia, this fruit is low in calories. Plus, it packs a punch that is great for your heart! It’s high in vitamin A, fiber and potassium, plus it’s a great source of polypheonols – antioxidants that fight cardiovascular inflammation. With a taste similar to a ultra-sweet plum, it’s quite tasty as well! In season July through September. Cut it into little stars (you’re kids will love it!) – and enjoy only 28 calories per serving!

Uniq Fruit – Native to Jamaica, this fruit is loaded with vitamin C and carotenoids. Flavor wise – it’s thought to be a cross between a grapefruit and tangerine. With a sharp, tart, citrusy flavor, this fruit is a great way to fight off colds. Eat it like you would a grapefruit or tangerine, but it’s very messy – so have napkins handy! 45 calories per fruit, and you can find it under its trade name – Ugli Fruit.

Passion Fruit – Native to South America, Passion Fruit is loaded with vitamin A and copious amounts of fiber (15 grams of fiber – half of what you should have daily)– add this fruit to your diet to help you keep control of your cholesterol! And, it also has more potassium than a banana. Available year round – if you eat 8 of these little guys, this serving size has 140 calories – and make sure you eat the seeds – that’s where you get the fiber!

Guava – Native to South America, Guava helps boost your immune system with 70 percent of the vitamin C you need daily – a total of 128mg! Plus, it’s loaded with carotenoids – which help boost your immune system as well. In season October through December, one Guava has about 37 calories. Spoon out the pulp like a grapefruit, or eat it like an orange!

Diet - Roasted Cod

Looking for a quick, easy recipe that's healthy too? Try our recipe for Roasted Cod!


-2 oz cod, halibut, or snapper filets
-1 pint cherry tomatos
-2 tbsp prepared olive tapenade
-1 tbsp prepared pesto
-1/2 bulb fennel or yellow onion, sliced thin
-1/2 tbsp extra virgin olive oil
-Salt & Pepper to taste
-1 cup prepared couscous or quinoa
-2 tbsp toasted pine nuts
-Chopped fresh basil

Preheat ovin to 400 degrees F. Lay the tomatos and fennel on a baking dish, and toss with olive oil, salt & peper, Slather 1 tbsp of the tapenade on each fish filet, and lay the fillets in the baking dish with the veggies. Place dish in the oven. Roast for 10-12 minutes, until tomatoes are soft and the fish flakes with gentle pressure from your finger. Serve fillet with 1/2 cup of couscous mixed with toasted pine nuts & basil. Makes 2 servings

Nutritional Information
370 calories
12 g fat (1.5 g saturated)
44 g protein
5 g fiber
830 milligrams sodium

Diet - Apple-Pear Salad with Spinach and Gorgonzola

Looking for recipes that can help you eat heart-healthy? Try this one! It's low sodium, low fat, with heart healthy oils!

Apple-Pear Salad with Spinach and Gorgonzola

2 medium Granny Smith or Gala apples, thinly sliced
2 meduim Bosc or Bartlett pears, thinly sliced
1/4 cup unsweetened cranberry juice
2 tbs. light brown sugar or preferred sweetner
4 cups baby spinach leaves
2 tbs. crumbled Gorgonzola cheese
3 tbs. walnut halves, dry-roasted
3 tbs. raspberry vinegar or red wine vinegar
1/4 tbs. pepper.

In a medium saucepan, bring the apples, pears, cranberry juice and brown sugar to a simmer over medium-high heat. Reduce the heat and simmer, covere for five to six minutes, or until the fruit is tender. Transfer the fruit with juices to a medium bowl, and let cool for five to 10 minutes.

To assemble the salad, put the spinach in a large bowl or on a platter. Spoon the fruit mixture with juices over the spinach. Sprinkle with the cheese, walnuts, vinegar and pepper.

Makes six servings.

(Source: The New American Heart Association Cookbook, Seventh Edition: Clarkson Potter, 2004)

Diet – Eating Myths, and how to avoid them.

With all the food choice available to us, how do you tell the “good from the bad”? Well, based on what the top US nutrition experts have to say, here’s a number of ways that we make bad food choices, and how we can make better ones.

“If you ‘feel’ hungry – you must be hungry” - Truth is, if you don’t know when you’re hungry, you won’t know when you’re full…and you won’t know when to stop. Too many times, we “guess” we’re hungry, and go from there. A better solution is to rate how hungry you think you are (try a scale of something like 1 to 10) – then, eat slowly and as you eat, think about how your hunger changes. If you use a 1 to 10 scale, try to stay between 4 and 7. You don’t want to be too hungry when you start, nor too full when you stop.

“Supersize Me – is a value!”- We always seem to look for a “value” when we’re eating out, and that creates the false impression that if we supersize a restaurant meal, that we’re saving money. Yet, in doing so, we’re loosing our health. A better way to look at meal size is by judging with your palm, not your pocketbook. A good rule of thumb for serving size is, if it fits into the palm of your hand – that the right size. Make sure that your serving has one protein, one starch, one veggie, and one fruit, based on the serving that fits in the palm of your hand.

“Fat is Bad” - We have a mentality that fat is bad, which isn’t true. What is more important, according to the American Heart Association, is telling the difference between saturated and trans fats (the bad fats), and eat the good, monounsaturated and polyunsaturated fats. You can find these fats in fish, nuts, avocados, soybean and canola oils. If you track total calories, you don’t have to worry about how much fat you eat, just what kind of fat.

“If it’s liquid, it has no calories” – Most sugared drinks – including soda’s and juices -have a high concentration of high-fructose corn syrup as it’s sweetener. But, fructose contains no enzymes, vitamins or minerals and also interferes with the heart’s ability to use key minerals vital for a healthy heart. So, instead of sugared drinks, try drinking water or tea. Tea is calorie free, promotes heart health, strengthens bones & teeth, protects the skin – and may help you avoid several types of cancer!

“Frozen Entrees are healthy” – Many times, with our hectic schedules, it seems as though throwing a frozen entrée in the microwave seems the best way to take care of a meal. But, eating too many processed foods like the types you find in the frozen food isle of your nearby supermarket may leave you short on fiber and important antioxidants such as vitamin C. So, if you do find yourself in a situation where having a frozen meal is your only choice, compliment it with a green salad, a whole wheat roll, and some fruit for dessert.