From the Editors of Live Right Live Well

These light whole-grain muffins contain far less fat than packaged muffins. They’re perfect for starting the day off right — or keeping them tucked away in the freezer for a handy, healthy snack.

Makes 12 muffins

Ingredients
1 cup stone-ground yellow cornmeal
2/3 cup all-purpose flour
1/3 cup whole-wheat flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup nonfat plain yogurt
1 egg
1/4 cup vegetable oil
1/4 cup honey
1 teaspoon vanilla extract

Directions
1. Preheat oven to 400 F. Lightly spray a 12-cup muffin pan with nonstick cooking spray; set aside.

2. In a large bowl, whisk together the cornmeal, both kinds of flour, baking powder, baking soda and salt.

3. In a medium bowl, whisk together the yogurt, egg, oil, honey and vanilla. Tip: After measuring the oil, use the same cup (without washing) to measure the honey. This way, the honey will glide out of the cup.

4. Make a well in the center of the flour mixture. Pour in the yogurt mixture and stir until just combined (do not overmix). Spoon the batter into the prepared pan.

5. Bake for 18 to 20 minutes or until golden brown. Transfer the muffins to a wire rack to cool.

Nutrition information (per serving)
Calories: 151
Carbohydrate: 22g
Protein: 4g
Fat: 5g
Sodium: 240mg
Cholesterol: 18mg

From the Editors of Live Right Live Well

Eat breakfast every day: It really will help you achieve that new year’s resolution to lose weight. Research shows that breakfast eaters are more successful with weight loss efforts. Choose a protein and carbohydrate-rich breakfast — that’s the winning combo for a satisfying meal that sticks with you longer and helps prevent mindless munching. This fast parfait is loaded with protein from Greek yogurt (which has double the protein of regular yogurt) and nutrient-rich carbohydrates from granola, grapefruit and tangerine. Ruby red grapefruit and tangerine provide an excellent source of the antioxidant vitamins A and C.

Makes 1 parfait

Ingredients
1 cup Greek nonfat vanilla yogurt
2/3 cup favorite granola cereal
1/2 small ruby red grapefruit, peeled and sliced
1 tangerine, peeled and sliced

Directions
1. In a tall glass or bowl, layer all ingredients alternately.

2. Enjoy immediately.

Nutrition information (per serving)
490 calories
29 g protein
90 g carbohydrates
3 g fat (0.5 g saturated)
3 mg cholesterol
225 mg sodium
485 mg potassium
350 mg calcium
2.2 mg iron
3185 IU vitamin A
73 mg vitamin C
7 g fiber

By Stacey Colino for Live Right Live Well

Wouldn’t it be great if simply eating could keep your brain young? Well, good news: New research sheds light on how certain vitamins and other nutrients may keep your memory sharp and your brain agile — and ward off dementia — as you get older. “The key is to try to get these nutrients from whole foods whenever possible, because they can act synergistically,” says Paula Bickford, a doctor of pharmacology and professor in the department of neurosurgery and brain repair at the University of South Florida College of Medicine.

So which vitamins and nutrients have the most promise for keeping your brain young?

Omega-3 Fatty Acids
French researchers found the lower your intake of omega-3 fatty acids, the higher your risk of suffering cognitive decline.

How they keep your brain young: “Omega-3 fatty acids protect the brain against oxidative stress [damage generated by unstable molecules called free radicals],” explains Bickford. In addition, “nerve tissue uses omega-3 fatty acids as the building blocks for cells,” says Bickford, and omega-3’s help with signaling within and between nerve cells, which helps your brain function properly.  

What to eat: salmon, tuna, lake trout, sardines, anchovies, walnuts, canola oil, flaxseeds.

Vitamins C, D and E
Research from the Netherlands suggests that eating a diet rich in vitamin E may reduce the risk of dementia and Alzheimer’s disease. A South African study found that older adults with dementia had lower blood levels of vitamin C. Finally, a study at the University of Manchester in the U.K. found that middle-aged and older adults with lower blood levels of vitamin D performed less well on cognitive function tests.

How they keep your brain young: Because these vitamins have antioxidant properties, they can protect the brain from free radical damage. Plus, “having antioxidants in your diet helps reduce low-grade inflammation in your cells and clogging of arteries, which would compromise blood flow to the brain,” says Joy Dubost, a doctor of food science, registered dietitian and spokeswoman for the Institute of Food Technologists.

What to eat:
For vitamin C: orange juice, red peppers, papaya, strawberries, broccoli, citrus fruits.
For vitamin D: salmon, halibut, fortified milks, fortified cereals, eggs.
For vitamin E: fortified cereals, sunflower seeds, almonds, spinach and other leafy greens, canola oil.

B Vitamins
Researchers from the Rush University Medical Center in Chicago found that older adults with higher blood levels of vitamin B12 showed slower rates of cognitive decline. Meanwhile, research from the University of California, Los Angeles found that low folate levels were associated with higher levels of cognitive decline among high-functioning adults in their 70s.

How they keep your brain young: No one knows exactly how these B vitamins help, “but there are many hypotheses,” says Christy Tangney, a doctor of nutrition and associate professor at Rush. One is that suboptimal levels of B12 can lead to problems in your body’s ability to synthesize brain chemicals and maintain your brain’s network of nerves. “Another is that a deficiency of either folate or B12 can lead to a buildup of homocysteine [an amino acid in the blood], which is toxic to the blood vessels in the brain and causes damage to neurons [which can lead to cognitive decline],” explains Tangney.

What to eat:
For vitamin B12: beef, shellfish, organ meats, salmon, fortified cereals.
For folate: fortified cereals, beans, broccoli, spinach, okra, papaya, enriched pastas.

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

By Jessica Goldbogen Harlan for Live Right Live Well

If you’ve got a sweet tooth — not to mention heartburn — , chances are you anticipate the holidays with both excitement and dread. After all, even the most resolute intentions can crumble when you’re faced with a whipped cream-topped wedge of pecan pie or your favorite holiday cookie. But “there’s no reason why you shouldn’t be able to enjoy outrageously delicious and decadent desserts this time of year,” says Kathleen Daelemans, author of Cooking Thin with Chef Kathleen (Houghton Mifflin) and a regular guest on NBC’s “Today” show. “The problem is when portion control goes out the window.”

Whether you’re a guest at a party or making treats for your own dinner or event, you can make it easier to enjoy holiday treats with just a few simple ideas:

Choose recipes wisely Instead of picking a super-rich recipe and trying to lighten it with substitutions that could compromise the flavor and make it less satisfying, opt for stunning desserts that also happen to be low in fat and calories. Angel food cake is often fat-free, and you can drizzle it with raspberry syrup  for a lovely presentation. Fruit crisps with seasonal fruit are often lower in fat than pies, which have butter-laden crusts.

Think small Take a cue from the spa cuisine restaurant chain Seasons 52, which serves rich and creamy desserts like red velvet cake and Boston cream pie layered in tiny shot glasses. Tiny portions allow you to savor rich ingredients without packing a huge caloric punch.

Make fruit the rule That’s the advice of Sari Greaves, a registered dietitian at the Step Ahead Weight Loss Center, in Bedminster, N.J., and spokesperson for the American Dietetic Association. By piling your plate up with fruit plus a small indulgence, like a dollop of whipped cream, a mini scoop of premium vanilla ice cream or a petit four, you get all of the fiber and nutrients fruit has to offer and still satisfy your sweet tooth. Greaves also recommends baked or poached fruits, like apples and pears, or making fruit kebabs dusted lightly with powdered sugar. When it comes to fruit pies, she says, “Ditch the pie crust. It’s probably high in fat, especially saturated fat from butter.” Instead, bake the filling in individual custard cups or use fruit compote to top elegant meringue shells.

Be smart about substitutions Not every recipe or ingredient will lend itself to lower-fat substitutions. But in certain instances, you can use nonfat or 2 percent when a recipe calls for milk, or thick Greek-style yogurt in place of sour cream. “Just be sure to practice the recipe beforehand to make sure you’re happy with the finished dish,” suggests Daelemans. Greaves adds that in many baked desserts, you can simply cut the fat by up to half. For recipes that call for vegetable oil, use heart-healthy olive, canola or grapeseed oil. Finally, you can often get away with replacing one-third or one-half of the sugar in a recipe with a sugar-free substitute, like Splenda, and use two egg whites or one quarter-cup egg substitute to replace each egg in a dish.

Plan ahead Who can resist a holiday buffet? You can, says Greaves, if you have a plan of attack. Start by checking out the entire buffet and deciding what goodies you want to sample. Then serve yourself small portions on a small dessert plate (a large plate might cause you to unwittingly serve yourself more). Avoid grazing, which can cause you to lose track of how much you’ve eaten.

Above all, says Greaves, “Enjoy your dessert, eat slowly and savor every bite.” After all, the holidays come but once a year.

Jessica Goldbogen Harlan is an Atlanta-based writer and recipe developer specializing in nutrition and healthy eating. Jessica has written for numerous publications and Web sites including Pilates Style, H2O, Lime, Gaiam and iVillage.

From the Editors of Live Right Live Well

One bite of this fruit-filled sandwich and you may never go back to plain ol’ PBJ! Bananas have always been popular on peanut butter sandwiches, but adding kiwifruit provides an additional nutrient-rich fruit along with vibrant color and sweetness. Kiwis are a nutrition powerhouse because just one kiwi contains nearly twice the amount of antioxidant vitamin C compared to an orange. Plus, kiwis contain Vitamin K and numerous phytonutrients to keep your eyes and heart healthy.

Makes 1 serving (1 sandwich per serving)

Ingredients
2 slices whole-wheat or whole-grain bread
2 tablespoons creamy peanut butter
½ small banana, cut into slices
1 small kiwifruit, cut into slices

Directions
1.  Spread peanut butter over both bread slices.

2.  Place banana and kiwifruit slices over one slice. Top with remaining slice.

3.  Cut in half and enjoy!

Nutrition information (per serving)
Calories: 510
Protein: 17g
Carbohydrate: 65g
Fat: 20g
Saturated Fat: 3g
Cholesterol: 0mg
Sodium: 705mg
Calcium: 85mg
Iron: 3.5mg
Vitamin A: 108 IU
Vitamin C: 65mg
Fiber: 10g

From the Editors of Live Right Live Well

In a hurry for that holiday party? Whip up a batch of these easy — and nutrient-rich — salmon pinwheels. They feature just the right amount of lemon and dill to complement the reduced-fat cream cheese and omega-3-packed smoked salmon. Green onions and whole-wheat flour tortillas add a pop of antioxidants. Use refrigerated, thinly sliced salmon that contains only a few ingredients, like salt and hardwood smoke. You’ll find it in the seafood department’s refrigerated case.

Makes 20 pinwheels (10 servings of 2 pinwheels each)

Ingredients
One 8-ounce package reduced-fat cream cheese, softened
1/3 cup finely chopped green onion, green part only
1 tablespoon fresh lemon juice
2 teaspoons finely minced lemon zest
1 tablespoon finely minced fresh dill weed
4 ounces thinly sliced smoked salmon, coarsely chopped
Four 7- to 8-inch whole-wheat flour tortillas

Directions
1. Combine cream cheese with green onion, lemon juice, zest and dill in a medium bowl. Stir well.
2. Add salmon and mix until thoroughly combined.
3. Divide mixture evenly between 4 tortillas.
4. Spread evenly up to the edges of each tortilla.
5. Roll each tortilla firmly and press to seal.
6. Cut off uneven ends if desired and cut remainder of roll into five pieces.
7. Serve immediately or refrigerate.

Nutrition information (per serving)
130 calories
6 g protein
11 g carbohydrate
7 g fat (3.5 g saturated)
23 mg cholesterol
280 mg sodium
65 mg potassium
55 mg calcium
0.6 mg iron
229 IU vitamin A
2 mg vitamin C
1 g fiber

By Densie Webb for Oral Care And Health Daily

It’s tempting to take shortcuts, especially when it comes to the first meal of the day. Instead of sloughing off breakfast, start off on the right food and set the tone for a healthier day — every day. Here’s how:

Stay Slim Mondays

Opting for fresh vegetables first thing in the morning ensures that you’ll be more likely to get in the recommended 2 1/2 cups of daily servings to stay fit and healthy.

Carrot Smoothie (2 servings)

• 2 cups carrot juice
• 1 tablespoon freshly squeezed lemon juice
• 1 cup vanilla yogurt

Pour all ingredients into a blender and blend until smoothie reaches desired consistency.

Tough Teeth Tuesdays

Combine the calcium cache of cheese with the phosphorus found in eggs, and you’ve served a wakeup call for strong bones and teeth.

Breakfast Quesadilla (2 servings)

• 2 eggs
• 1/2 cup and 2 tablespoons light jalapeno cheddar cheese
• Two 6-inch soft fat-free tortillas
• 1 tablespoon diced green pepper
• 1 tablespoon diced onion
• Nonstick cooking spray

1. In a skillet, use nonstick cooking spray and prepare eggs with green peppers, onions and 1/2 cup cheese. Flip once. Cook until done.
2. Heat tortillas in the microwave until warm, about 30 seconds.
3. Layer a tortilla, egg mixture and tortilla with cheese on top.
4. Cut into six pieces.

Heart Health Wednesdays

Eating oatmeal is a proven way to lower your cholesterol, but let’s face it: Pancakes sound much more tempting. Get the best of both.

Oatmeal Pancakes

• 2 cups pancake baking mix
• 1/2 cup old-fashioned oats
• 2 tablespoons packed brown sugar
• 1 1/4 cups low-fat milk
• 2 eggs
• Nonstick cooking spray

1. Grease griddle with cooking spray and heat to 375 F.
2. In medium bowl, use a spoon to stir all pancake ingredients until blended.
3. For each pancake, pour 1/4 cup batter onto hot griddle. Cook until edges are dry. Turn and cook other side until golden.

Brain Boost Thursdays

Blueberries pack a huge antioxidant punch to help keep your mind nimble.

Blueberry Waffle Sandwich (3 servings)

• 3 ounces low-fat cream cheese, softened
• 1 1/2 tablespoon confectioners’ sugar
• 6 whole-grain frozen waffles
• 3/4 cup fresh blueberries

1. In bowl, stir together cream cheese and confectioners’ sugar.
2. Heat waffles in toaster.
3. Spread cream cheese mixture on waffles.
4. Spoon blueberries over cream cheese on three slices.
5. Cover with remaining slices.
6. Cut each “waffle sandwich” in half.

Protein Punch Fridays

A high-protein breakfast will keep your hunger at bay throughout the morning.  Stay satisfied without the saturated fat with this tasty option.

Sweet Greek Breakfast (1 serving)

• 6 ounces Greek yogurt
• 1 ounce raw walnuts, chopped
• 1 medium apple, chopped
• 1 handful raisins
• 1 tablespoon honey

Stir together all ingredients in a bowl and enjoy!

Densie Webb is
a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.

By Steve Gelman for Live Right Live Well

Yes, yes, we know that you know that eating broccoli is good for you. But did you know that cooking it incorrectly can destroy the health benefits? Or that failing to spot just one word on the label of cooking oil can deprive you of vital nutrients? “You must always be aware of nutrient retention if you want to get the biggest health boost from food,” says Jennifer Crum, a dietitian with New York University Medical Center in New York City. “And the way you cook, buy and store food can make a big difference in how many nutrients it retains” To maximize the nutrients in the food your family eats, follow these 10 simple dos and don’ts from the experts:

Better Buying
DON’T buy “blended” cooking oil Blended oils are usually dominated by the cheapest and least-healthful oil listed on the label. Instead, look for single-source oils such as pure canola or pure olive.

DO buy fruit whole Nutrients in fruit can be diminished by exposure to air, so buy melons and other fruit whole, rather than cut in halves, quarters or cubes, says David DeVellis, M.D., a Groton, Mass., nutrition consultant and a medical editor at the University of California Berkeley Wellness Letter.

DO make sure fish is fresh Buy only those that the store keeps on ice and covers with ice. The fish should have bright, glossy skin; clear, bulging eyes; tight scales and firm flesh. The aroma should be clean and briny, with no whiff of iodine, ammonia or strong fishiness.

Smart Storing
DON’T cut fruit and vegetables before storing Once you slice and dice, fruit and vegetables begin to lose vitamin C, says Marisa Sherry, a dietitian with Mt. Sinai Medical Center in New York City.

DO put soups and stews in the refrigerator overnight The next day the unhealthy fat will have congealed on top, and you can simply skim it away, leaving the healthy nutrients intact. You can do the same thing with stock and sauces, adds Crum.

Crafty Cooking
DO cook vegetables Cooking vegetables until they’re just tender releases nutrients so that they are absorbed more readily into the body than if the vegetables were eaten raw, says Crum.

DON’T boil away vitamins Boiling vegetables, especially in large amounts of water, drains away essential vitamins, says Sherry. Steaming or stir-frying retains the most nutrients. This is especially true of broccoli, but in general, the less water most vegetables are cooked in, the healthier they will be.

DON’T remove the skin from potatoes This is because most of the nutrients in potatoes are near the surface, says Crum. Instead, scrub potatoes to remove dirt, then bake, steam or heat them in a microwave to preserve vitamins.

DO cook carrots with a bit of olive oil A little monounsaturated fat can make it easier for your body to absorb the vital antioxidant beta-carotene, says Crum.

DO roast meat and poultry on a rack This allows fat to drip away for the best heart-healthy results, says the American Heart Association. In addition, use low-fat broth instead of pan drippings for basting.

Steve Gelman has covered health and fitness as an editor and writer for more than 30 years. His work has been published by the Reader’s Digest Association, Life, Esquire, Woman’s Day and other major outlets.

By Densie Webb for Oral Care And Health Daily

Pumpkins are everywhere this season, and once you get past the scary faces, these gourds turn out to be

nutritional superstars. Low in calories, they’re a terrific source of fiber, vitamin A and vitamin C — the latter of which has been linked to a reduced risk of developing gum disease. Plus, the pumpkin is easy to use: The canned version is just as nutritious as one cooked from scratch. (Check out the ingredient label, and all you’ll find is … pumpkin!)

This season, go beyond the pie and try these pumpkin favorites:

Pumpkin Smoothie

• 1 small frozen banana
• 1/3 cup canned pumpkin
• 1/3 cup low-fat milk
• 1/4 cup plain yogurt
• 1 tablespoon and 1 1/2 teaspoons orange juice concentrate
• Dash of cinnamon
• Dash of nutmeg

Blend all ingredients until smooth.

(From: Recipes for Living: A Green Mountain at Fox Run Cookbook)

Vegetarian Pumpkin Chili

• 1 tablespoon vegetable oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1/2 teaspoon powdered ginger
• 1 large red sweet pepper
• 2 carrots, peeled and chopped into small pieces
• 1 teaspoon cumin
• Dash of hot paprika
• Two 14-ounce cans pinto or red beans
• 14-ounce can Mexican style (Rotel) tomatoes with juice, blended in blender
• 1 cup canned pumpkin
• Fresh coriander, chopped

1.    In large pot, heat oil over medium heat.

2.    Add onion, garlic, ginger, red pepper and carrots. Cook, stirring often until vegetables begin to soften.

3.    Add chili powder, cumin and paprika; and cook for one minute.

4.    Add beans and tomatoes. Bring to a boil; reduce heat to medium-low.

5.    Simmer for about half an hour, or until vegetables are softened.

6.    Stir in pumpkin. Add salt and pepper to taste.

7.    Serve topped with chopped cilantro.

(From PrudencePennywise.blogspot.com)

Pumpkin Curry Soup

• 2 tablespoons margarine (or olive oil, for a healthier substitute)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 1/2 teaspoons curry powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground white pepper
• 3 cups chicken broth
• 15-ounce can pumpkin
• 12-ounce can fat-free evaporated milk

1.    Melt margarine (or heat olive oil) in large saucepan over medium-high heat.

2.    Add onion and garlic; cook, stirring frequently, for two to three minutes, or until tender.

3.    Stir in curry powder, salt and pepper. Cook for one minute.

4.    Add broth and pumpkin. Bring to a boil; reduce heat to low.

5.    Cook, stirring occasionally, for 15 to 20 minutes.

6.    Stir in evaporated milk.

7.    Transfer mixture to food processor. Cover and blend until smooth.

8.    Serve warm.

(Adapted from VeryBestBaking.com)

Tofu Pumpkin Custard

• 14-ounce package soft tofu, drained and pressed
• 2 cups canned pumpkin
• 1/2 cup packed light brown sugar
• 2 tablespoons black strap molasses
• 1/2 teaspoon salt
• 1/2 teaspoon nutmeg
• 1 1/2 teaspoons cinnamon
• 3/4 teaspoon ginger
• Zest from 1/2 orange
• 2 tablespoons canola oil

1.    Preheat oven to 350 F.

2.    In a food processor, puree all ingredients. Once ingredients are evenly blended, pour into an 8-by-8-inch glass baking dish.

3.    Bake for an hour.

4.    Allow to cool completely before serving.

(From Green Mountain at Fox Run)

Densie Webb is
a Texas-based registered dietitian and writer. She co-wrote The Dish: On Eating Healthy and Being Fabulous.

By Stacey Colino for Live Right Live Well

Plumcots? Broccoflower? No, these foods aren’t from a cartoon funny farm. They’re hybrid fruits and vegetables, and they’re all the rage these days as plant specialists crossbreed plums with apricots, broccoli with cauliflower, and much more to produce hybrid super-foods.

In some instances, the new hybrids were developed to better resist pests and diseases than their parents. In others, breeders “are finding ways to naturally combine the best nutritional and sensory characteristics of two different fruits or vegetables,” explains food scientist Alfred Bushway, a spokesperson for the Institute of Food Technologists. “The results often have increased levels of phytochemicals [health-promoting plant substances] and nutrients.”

So what are some of the hottest hybrid super-foods appearing at farmers’ markets and grocery stores? Here’s the inside scoop:

Plumcot
With a ratio of 75 percent plum to 25 percent apricot, these smooth-skinned fruits are very sweet — much sweeter than apricots. (By contrast, their cousins, the apriums, have a higher percentage of apricot than plum, which makes them look and taste more like apricots, notes University of Maine professor of food science and human nutrition Mary Ellen Camire.) Several varieties of plumcots exist nowadays, so you’ll find them with skin ranging from green to purple and flesh in the yellow-orange-red spectrum.

Why it’s good for you: It’s high in vitamin C, potassium, anthocyanins, lycopene, lutein and other phytochemicals.

Broccolini
A mix of broccoli and Chinese kale, broccolini has thinner, more tender stalks than regular broccoli and “a slightly milder, sweeter flavor than either broccoli or Chinese kale,” says Camire.

Why it’s good for you: Loaded with vitamins C, K, folate and beta carotene, broccolini is also a rich source of health-promoting phytochemicals, including sulforaphane, lutein and quercetin.

Tangelo
The result of cross-breeding tangerines with pomelos (a type of grapefruit), the tangelo is about the size of a large orange but “with more of a tangerine taste,” Camire says, since “the bitter compounds of grapefruit have been bred out.”

Why it’s good for you: It’s a good, juicy source of vitamin C with an even higher content of dietary flavonols (another type of phytochemical) than its parents have, Bushway says.

Broccoflower
It’s just what it sounds like — a cross between broccoli and cauliflower. A broccoflower looks like a light green cauliflower and offers a milder, less bitter flavor than is found in either of its parents.

Why it’s good for you: A good source of vitamin C, folic acid and beta carotene, the broccoflower is also high in antioxidant phytochemicals like sulforaphane, lutein and quercetin.

Nectaplum
Yep, it’s part nectarine, part plum — and totally sweet, juicy and delicious. Though these hybrids look more like nectarines than plums, “they tend to be much sweeter and have higher sugar content than either parent,” Camire says.

Why it’s good for you: Like its parents, this variety contains vitamin C, potassium and beta carotene.

If you’re feeling uncertain about trying hybrid fruits and vegetables, don’t. This produce is bred to please and often includes the very best qualities of both parents, Camire says. Plus, “there are a lot of health and nutritional advantages to having a variety of fruits and vegetables in your diet,” she says, and “these hybrids are a good way to get that.”

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Being a self-proclaimed health nut and busy mother of three , I am someone who is always looking for a high protein snack , I have found that eggs appeal to nearly everyone and I tend to enjoy them quite often! With so many recipes and ways to cook them , they rarely fall on that list of ‘things I’ll never eat again’.  Eggs are easy to eat, not too messy and great food for on-the-go eating (I know most of us are looking for healthy on the go snacks!).

In fact, eggs are a great source of protein that contains ALL of the essential amino acids that our body needs to build and repair muscle! To enjoy all of the benefits of the egg, it is important to eat the entire egg (yolk included) . If available, organic, cage-free eggs are the best choice.Many of my clients use eggs as a weight loss snack,so let me share with you the simple 3-step method for cooking the perfect hard-boiled egg that I share with my clients. 

3 EASY STEPS TO A PERFECT HARDBOILED EGG!

Below you will find a recipe to make the perfect HARD-BOILED EGGS. You may not need this recipe if your boiled eggs turn out perfect every time and you’ve never have a problem with the membrane sticking to the white of the egg. However,  if you are like me, you’ve tried  many times and only occasionally got it right… the recipe below will ensure you have EASY TO PEEL eggs every time!!

RECIPE FOR PERFECT HARDBOILED EGGS

1. Start by placing the eggs in a pot of COLD water Be sure there is a minimum of an inch of water above the top of each egg. The idea is to stabilize the temperature between the water and eggs.
2. Place the pot with the eggs and water over high heat until the water comes to a full boil . After the water is boiling steadily, immediately take the pot off of the heat and cover with a tight-fitting lid . The eggs will continue to cook from the heat of the water.
3. Let the eggs sit in the pan in the hot water for 12 minutes for medium eggs, 15 minutes for large eggs and 18 minutes for extra large eggs. USE A TIMER! After your timer goes off, drain water and replace with ice cold water. Let the temperature between water and eggs stalilize again and you’ll have the perfect BOILED EGGS! Now, enjoy your healthy snack and give yourself a pat on the back for cooking the perfect, incredible, edible, weight loss snack!

As a final note, I have been noticing, on many weight loss blogs, that there are concerns about regular consumption of eggs. Studies have shown that daily consumption of eggs will not cause an elevation of cholesterol or heart disease risk. Most cholesterol problems can be linked to excess carbohydrate intake rather than excess cholesterol consumption. So, go ahead, enjoy your eggs!

How often does lunch time become boring that same old sandwich time after time. Here are some nutritious and easy lunch suggestions to put the pizazz back in your lunch!

• Pasta, vegetables and smoked salmon – simply boil pasta till, al dente with some mixed frozen veggies, mix in mayonnaise and some smoked salmon!

• Baba Ganoush and Pita bread - baba ganoush is actually very easy to make simply roast eggplant in the oven then blend with tahini, olive oil, garlic, lemon juice, parsley, cumin and salt. Its a wonderful Middle Eastern dip.
• A Ham Pesto and cheese panini
• Cous Cous – this wonderful North African pasta literally takes minutes to cook and can be eaten hot and cold.
• Artisan crackers, with Brie and fresh fruit
• Beans on Toast – this is a staple snack meal in the UK, you can even find British Heinz baked beans in many American Grocery stores, high in protein and satisfying.
• Ham, Cheese and Spinach Crepes or Galette a crepe made with buckwheat flour from Brittany in France

• Tuna and a baked potato
• Homemade carrot and coriander soup
  
• Fried rice
• Homemade Guacamole
  
• Chapati and channa dal

From the Editors of Live Right Live Well

Oven-roasted Asparagus

Let vegetables be the main event on your lunch and dinner plate, because they’re naturally rich in disease-fighting phytochemicals and antioxidants. Asparagus is rich in Vitamins A and C (antioxidants) and folate, a B vitamin important for women of child-bearing age to prevent neural tube defects in babies. You can steam veggies without fat, but oven-roasted vegetables cook and taste better with a little added fat. More important, fat (olive oil) is necessary for absorbing certain nutrients, like the Vitamin A in asparagus.

Makes 4 servings

Ingredients
1½ pounds fresh asparagus spears
1½ tablespoons olive oil
1½ tablespoons salt-free lemon pepper seasoning

Directions
1. Preheat oven to 450 F.

2. Clean asparagus and break off tough ends. Arrange spears in a single layer on a large 10 x 15 x 1-inch baking pan.

3. Drizzle with olive oil and sprinkle with seasoning.

4. Bake for 5 to 8 minutes or until crisp-tender.

Nutrition information (per serving)
Calories: 75
Protein: 4g (20%)
Carbohydrate: 4g (20%)
Fat: 5g (60%)
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 5mg
Calcium: 32mg
Iron: 1mg
Vitamin A: 1050 IU
Vitamin C: 15mg
Fiber: 3g

Kim Galeaz is an Indianapolis-based registered dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

Copyright © 2010 Studio One Networks. All rights reserved.

By Stacey Colino for Live Right Live Well

There’s something fishy going on. Omega-3 fatty acids, once found primarily in fatty fish, are being added to all sorts of foods, including fruit juices, soy milk, eggs, nutrition bars, cereal, yogurt — even infant formula. In fact, they’ve become the wonder nutrient du jour, largely because researchers are discovering more and more health benefits associated with them.

Health Benefits from Head to Toe

Long known for their heart-protective powers, omega-3 fatty acids lower blood pressure, reduce triglyceride levels, decrease the buildup of artery-clogging plaque and lower the risk of heart arrhythmia. In addition, researchers are now finding that omega-3s may be helpful in a wide range of conditions including acne, age-related cognitive decline, Alzheimer’s disease, asthma, attention-deficit hyperactivity disorder (ADHD), bipolar disorder, depression, diabetes, macular degeneration (a leading cause of blindness), Parkinson’s disease and rheumatoid arthritis.

How to Get Your Omega-3s

There are a few different types of omega-3 fatty acids, but the real powerhouses are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The American Heart Association (AHA) recommends that most people eat fish, particularly fatty fish, at least twice per week. The best choices: fatty cold-water fish, such as salmon, tuna, herring, lake trout, sardines, mackerel and anchovies. The AHA also recommends that people who have heart disease consume about one gram of EPA and DHA per day, possibly in supplement form. Those who need to lower their triglycerides are advised to ingest two to four grams of EPA and DHA per day from capsules.

But some experts go beyond the AHA recommendation, believing that even more people should be taking these supplements. “Those who consume less than the equivalent of two to three fish meals per week and no other sources of long-chain polyunsaturated fatty acids, such as omega-3 eggs, should consider supplements,” says J. Thomas Brenna, a professor of human nutrition at Cornell University in Ithaca, N.Y. And if you’re worried about contaminants associated with fish, you’ll be happy to hear that omega-3 supplements have been found to be free of heavy metals that have been a concern with fish.

So eat more fish and
consider omega-3-fortified foods and supplements. Says Barry Swanson, a fellow
of the Institute of Food Technologists and professor of food science at
Washington State University in Pullman: It doesn’t matter how you get your
omega-3s — “as long as you get these nutrients in your body, it’s better than
not consuming them at all.”

Stacey Colino

Stacey Colino has written for The Washington Post Health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

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Recent Research shows that processed or junk food, such as fast food, sweets and chips contribute to depression. Data related to food and mood was collected from 3,486 men and women in the UK over 5 years. The processed food pattern of eating more sweets, fried food, high fat diary and refined grains was associated with a higher chance of being depressed. Compared to a diet rich in fruits and vegetables, fish and whole grains.

The study researchers offer some tips for optimal physical and mental health:

1. Have breakfast because breakfast eaters consume more fiber calcium and micronutrients and are healthier
2. Eat sweets on occasion, focus on a diet rich in fruits and vegetables and healthy snacks.
3. Snack on apple, cheese, carrot sticks and nuts, this was the choice of the folks with a better mood.
4. Read Food labels and limit high fat/sugar foods.
5. Limit salt intake, use spices and herbs to season your food.
6. Make eating together as a family a top priority, meal times are a time of nourishment both physically and emotionally.

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