http://www.everydayhealth.com/diet-nutrition/weight-management.aspx Healthy Recipes Roasted Brussels Sprouts and Shallots Recipe Quick Info: Servings Vegetarian Nutritional Info (Per serving): Calories: 87, Saturated Fat: 0g, Sodium: 180mg, Dietary Fiber: 4g, Total Fat: 3g, Carbs: 13g, Cholesterol: 0mg, Protein: 4g Carb Choices: 1 Recipe Source: Prep Time: 20 mins Cook Time: 1 h 20 mins Total Time: 1 h 40 mins Ingredients 24 small shallot(s) 2 tablespoon oil, olive, extra-virgin 2 pounds Brussels sprouts 1 teaspoon salt, Kosher See Italian Dinner Recipes! Preparation 1. Preheat oven to 375° F. 2. Peel shallots, leaving the root ends intact so they'll hold together. Place on a large sheet of foil; sprinkle 1 tablespoon oil over the top. Seal the packet and bake until the shallots are tender, about 45 minutes. Remove from foil and set aside to cool. 3. Meanwhile, remove the outer leaves from Brussels sprouts and trim the stems. Cut the small sprouts in half and quarter the larger ones. Place the shallots and brussels sprouts in a roasting pan. Toss with the remaining 1 tablespoon oil and salt. 4. Increase oven temperature to 400° F. Roast, tossing twice during cooking, until the brussels sprouts are tender and lightly browned, 25 to 35 minutes.

5 Ways to Increase the Wonder in Your Life

5 Ways to Increase the Wonder in Your Life By David Hochman Feeling jaded? Take one (or all) of O's 5 steps to start noticing, appreciating, and flat-out marveling at the world around you. 1. Shake Things Up "Awe is a response to things you don't have a mental template for," says psychologist Michelle Shiota. "You have a mental template for getting up in the morning, drinking your coffee, and driving to work, but not for listening to a piece of music you haven't heard before or sightseeing in Thailand." 2. Go Outside Nature is the ultimate source of awe. "Just being outside can conjure up feelings of wonder and give you perspective," says psychologist Dacher Keltner. "Or better yet, plan a hike or a camping trip in a spot that's known for its vast spaces or natural beauty." 3. Crowdsource Spending time in large groups, whether at rock concerts or political rallies, often stirs feelings of awe. "Ecstatic social experiences have a way of lining everybody up emotionally, and that's very powerful," says Keltner. 4. Turn Your Gaze Upward Whether you're checking out Mars Rover images at NASA.gov or just looking for constellations in the backyard, "if there's anything that illuminates just how much we still don't know about the universe, it's looking up at the nighttime sky," says Shiota. 5. Find a Daily Dose of Inspiration Maria Popova, known by her Twitter followers as @Brainpicker, posts a stream of awe-inspiring images on her feed: slow-mo footage of a lightning strike, a sunset seen from space, sculptures carved into a pencil point. "I want people to stop a second and go, 'How amazing is that,'" she says. Stay Inspired The science behind the health-boosting effects of awe 6 steps to get your creativity flowing How to get unstuck Read more: http://www.oprah.com/health/How-to-Experience-More-Awe#ixzz2FiZrcdT6

http://www.oprah.com/health/Slimming-Food-Combos-for-Your-Body-Type My friend, The link (above) is interesting. I notice that you can all gung-ho about dieting like I have for the past few years. Recently, I have been losing by doing something different. I try to eat the foods I love. Have you ever heard of Skinny Cow? They make these ice cream sand- wiches that are better than any full fat ones. I eat one almost every night. The idea is that if you find a diet that works for you, you are more likely to stick to it. In my case, I love ice cream. I am not a fan of meat, myself, so I do not do well on Atkins. Angelo, on the other hand, loves meat (much to my chagrin). He has lost 30 lbs. eating only meats & veggies. I remember you asking me about the Greek yogurt. I figured out why you don't like it. The ones with fruit are sour. If I accidentally buy it, I add a little honey to it, but I have discovered the vanilla & honey ones are not sour. For lunch, I add cereal and eat it with an apple. At night, I might eat a creamy yogurt instead of other sweets. I also use Truvia sweetener which is actually good for you. And don't forget that popcorn when popped yourself is very low in calories & high in fiber. I hope I am not being presumptuous here. Sherrie

Tips to Lose Belly Fat

Get Fit: Real Fitness Information You Can Trust The American Council on Exercise® (ACE®) Fitness Tips from the American Council on Exercise® June 23, 2011 Tips to Lose Belly Fat By Ken Alan The desire and need to lose belly fat is not just a matter of vanity, but also a necessity for staying healthy. Abdominal fat is linked to major health issues such as heart disease and type 2 diabetes. In fact, studies have shown that men with waists greater than 40 inches and women with waists greater than 34 inches have the highest risk of heart disease, especially if the fat is stored around the organs. Losing Belly Fat No matter how many twists, side-bends or crunches you do, you will not shred belly fat. Spot reduction seems like it should work, but it doesn’t. You need a well-rounded exercise program that includes cardio and strength training to shrink your belly. Here are some exercises and tips that may help: Aerobic activity draws upon fat that is stored for energy. Perform aerobic exercises that elevate the heart and breathing rate, such as bicycling, brisk walking, dancing or jogging. If you’re just starting out, five to ten minutes may be all you can do comfortably. Over time, progress up to 30-60 minutes three or four times a week to really see results. Exercise also reduces stress and insulin levels. When insulin levels go up, cortisol – another hormone – goes up as well, which makes you more predisposed to storing body fat. Regular exercise is a key factor in reducing stress and maintaining healthy insulin levels. Build Muscle to Lose Fat Strength training offers many benefits, including building lean body mass or muscle. Muscle tissue is metabolically active and burns more calories than fat tissue; so as you increase the amount of muscle you have, you will also increase your resting metabolic rate. Not only does strength training exercise consume a lot of energy, it also raises your metabolism! If you’re just starting, it’s a good idea to work with a certified professional trainer or instructor to get you moving in the right direction. Total Body Transformation In your quest to lose belly fat, you may start to lose fat from all over your body. Although fat can be lost throughout the entire body, the last areas to become lean are those areas where we tend to gain fat first. For many people, the abdominal region is the most difficult area to trim…so try to be patient, continue to remain motivated and you’ll eventually get your midsection to a place you can feel good about! Remember to get extra movement in anytime you can. For example, take the stairs or park farther away from the office. The more physical activity you can get during the day—even if it seems minor—the more calories you burn, and every little bit helps you move closer to your goal! Consistent physical activity isn’t simply important to shedding belly fat, it can also help you prevent health risks and make you feel better about being in your own skin. Ken Alan is a Spokesperson for the American Council on Exercise® (ACE®) and a lecturer in the Department of Kinesiology at California State University Fullerton. He is a chapter author in a number of textbooks and his company, AeroBeat, was the first to produce music CDs specifically for active workouts.

50 Small Steps to Start Living Healthier Now

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How to Throw a Healthy Dinner Party

How to Throw a Healthy Dinner Party Keep it simple; and healthy; by nixing high-fat appetizers and skipping lengthy preparations that can keep you tied up in the kitchen. By Beth W. Orenstein Medically reviewed by Lindsey Marcellin, MD, MPH Serving healthy dishes at a dinner party can be tricky, especially if your guests have very different tastes or are following diverse health regimens. Related: How to Spice Up Your Cooking But choosing party food becomes less of a challenge when you follow a few simple guidelines and create healthy recipes that will please every palate. Choose cuisines that are high on flavor, and you and your guests will enjoy delicious dishes that just happen to be healthy. Do’s for a Healthy Dinner Party or Supper Club These steps make party prep easier and the party food tastier: Keep it simple and fresh. The closer the foods are to their natural state when you serve them, the healthier they are, says Andrea N. Giancoli, MPH, RD, a nutritionist in Los Angeles and a spokeswoman for the American Dietetic Association. Start with wholesome, fresh ingredients — preferably seasonal food — and don’t cook them in fat or dress them with sauces and creams, she stresses. For example, build your appetizer tray around fresh vegetables that you’ve simply washed, peeled, and cut into bite-size pieces. Select veggies of different colors, such as bell peppers, mushrooms, carrots, zucchini, and snap peas, and serve them with a dip of hummus and whole wheat crackers. Think “do ahead dishes.” Another reason you want to keep it simple is that complicated dishes require a lot of prep time. “You want to be socializing with your guests, not stuck in the kitchen slaving away,” says Beth Thayer, MS, RD, of Henry Ford Health System in Detroit and also a spokeswoman for the American Dietetic Association. Decide on the menu from your collection of healthy recipes and prepare as much as you can the day before or earlier, suggests Thayer. Keep it colorful. Having three or more different colors in your meal can brighten up the room and be part of the décor, Thayer says. But more importantly, doing so ensures that you’re providing your dinner party guests with a variety of vitamins and minerals. You can do with fruit what you did with the veggies — cut up melons and seasonal fruits, such as apples, pears, grapes, and bananas. Fruit can be an appetizer or served toward the end of the meal as a sweet and healthy dessert. Sprinkle fruit chunks with nuts, such as almonds and walnuts — eaten in moderation, nuts provide fiber and heart healthy omega-3 fatty acids. Plan smaller portions. Here’s how to calculate how much you’ll need to serve each guest: “You should figure about 10 to 15 bite-size appetizers or hors d’oeuvres per person,” Thayer says. An appetizer, soup or salad, main course with a vegetable, brown rice, or whole grain pasta, and dessert is more than enough. Speaking of portion sizes, sinful fare doesn’t have to be off the menu as long as it’s in moderation. Even that rich chocolate cake for dessert won’t ruin anyone’s healthy diet if the portion is small. Think lean meat, chicken, or fish for the main course. When you go over your guest list, you might want to ask attendees if they have any preferences, food allergies, or religious or cultural adherences, suggest Thayer. Are any guests vegetarians? Knowing what your guests like and being sensitive to their needs will make your party food more appealing to them. If you are serving meat, stick with leaner cuts. Or opt for chicken or fish that can be grilled with herbs and little, if any, fat. “I like to offer my guests a choice and may have a salad or a pasta station so they can make their own meals the way they like them,” Thayer says. A healthy way to serve chicken, fish, or lean meat is with a fruit salsa. Buy it by the jar or make your own. Here is one of Giancoli’s favorite recipes: Peel and chop a large mango. Toss the mango with 2 tablespoons of finely diced red and yellow peppers, 1 tablespoon of minced Serrano chile, and lime juice to taste. Each recipe serves four, so multiply by the number of people attending your dinner party. Provide containers for leftovers. If you have take-home containers, you can give your guests the leftovers. They won’t feel obligated to overeat, which can be unhealthy, and when they heat them up at home, they will be reminded of the good time they had, Thayer says. Don’ts for a Healthy Dinner Party This advice translates to less stress and a healthier time for everyone: Don’t force guests to eat what you’ve made. If a guest doesn’t want to try something, don’t make him or her feel bad about it. Do consider making copies of your recipes for your guests — people like to know what they’re eating and may discover something they never had before. Never talk about the calories or fat in a food. “It can be tacky and the food should be enjoyed,” says Thayer. “If you’ve labeled the food or given your guests the recipes, they’ll do the talking for you.” Don’t push alcohol. Some alcohol in moderation is fine, Thayer says. If you’re serving wine, figure on one 700 ml bottle for every two people, which would be about two glasses each. A serving of beer is 12 ounces per person, Thayer says; figure one to two servings per person. Don’t use cream, butter, or oil-based sauces. Giancoli says, “You can do so much with vegetable- and fruit-based sauces or tomatoes, olives, and capers. You don’t have to add fat and calories with creams and butter.” Nutritionists recommend planning a menu with soup or salad for a first course because they will fill up your guests and prevent them from overeating during the courses with more calories.

5 Steps to the Most Vibrant, Healthy You!

5 Steps to the Most Vibrant, Healthy You! By Gillian B (Follow on Facebook) Looking to take your health to the next level? Here are my suggestions to help you optimize your vitality and look and feel your absolute very best. 1-Remove most if not all processed foods from your diet. This is going to take a little self-discipline, but it will all be worth it I promise. Filling up on fresh, organic, un-processed foods that are packed with live enzymes will give you a new lease on life. If you maintain this lifestyle free of processed foods your energy levels will sky rocket and stay consistent throughout the day without any help from coffee or energy drinks. 2-Eat at least one raw meal a day. The process of cooking foods zaps somewhere between 50-80% of the available vitamins, minerals and live enzymes, which is problematic because the conventional foods we eat have very little nutrition to begin with. I suggest having one meal a day that is uncooked in order to maximize the benefits. This can be a big colourful salad or you can get creative and try some of the many raw food recipes online. The preparation of raw food may seem daunting at first but it is really very simple. No need for ovens or microwaves, its time to teach yourself how to un-cook! There are plenty of recipes out there that you can find that do not require some of the tools like a dehydrator, Vitamix or spiralizer (but those are fun too!). Give it shot! 3-Try green juice. Get as much goodness as possible in your cup.Next time you stop at Booster Juice or Jamba Juice, choose one of the freshly squeezed juices instead of the sugary blends they so commonly whip up. They say the juices are ‘all natural’ but really they have been heavily processed and made into sugary sorbets and fruit ‘cocktails’. Don’t be fooled by this deceptive marketing, go with the simpler choice. Look for a juice blend with kale, spinach, beet, cucumber, celery, carrot, apple, ginger or lemon! If you really want to optimize your health you can invest in your own juicer and get busy in the kitchen and come up with your own marvelous creations. Fun, fun, fun! Wheatgrass and E3 Live (blue-green algae) shots are also PACKED full of nutrition and are a much better choice than some of the other menu options. Can’t handle the taste? Chase it with a little bit of freshly squeezed orange juice. 4-Find an activity that you really enjoy and do a little each day. By now, we all know about the importance of exercising and living a healthy active life. But what benefit does it have if we don’t truly enjoy every last moment? If you find yourself straining and pushing yourself in your workouts to the point where you hate it and want it to be over, than you may want to reconsider your workout. Having negative thoughts during your intense workout just will not yield the same results as if you have fun in the process. Negative, angry thoughts bring about stress and a hyper vigilant state, which in turn makes the body more acidic. Happy, playful thoughts do just the opposite, they relax you and reduce the risk of disease. If you haven’t found your place in the world of fitness, don’t fret. There is something out there for everyone. Try a new activity each week until you find something that really clicks. I find it really helps is you bond with others in the class or try new activities with a friend. Camaraderie makes the process of working out more fun and the benefits on the body more profound. 5-Take the time to learn about what foods are best for your body. Knowledge is power! The more that you know food the better choices you can make on the fly without relying on a meal plan. The Internet is the greatest tool when it comes to researching how to eat a well balanced diet. Keep a list of healthy recipes that you would like to make in the future and try to get in the habit of cooking a new one each week. This will help to broaden your healthy meal repertoire, which is beneficial for you and your loved ones. Be well, Gillian