Sip this Sweet Drink to Curb Your Appetite

I came across this great article by RealAge.com. It's perfect for the person on the go. If you don't have time to eat your calories there are some great ways to drink your calories. The key is to consume the right nutrients.

The fruit-and-yogurt smoothie craze has caught on like wild fire, but are you sure your smoothie is packing the right kind of punch or is it just packing on the pounds?

Research shows that a fiber-and-protein-rich snack at midmorning keeps appetite under control, so you eat a smaller lunch later -- a good 274 calories smaller!

An Appetite-Curbing Combo

In a recent study, that's exactly what happened to people who were fed a midmorning snack of yogurt spiked with extra protein and fiber. Not only did they eat a much smaller lunch than normal, but also their appetites shrank by 16 percent.

Why? Because the protein/fiber combo has two things going for it when it comes to appetite control: Protein helps dampen the production of hunger hormones while fiber slows digestion. The two mechanisms together keep people feeling full and satisfied longer.

Roads to More Protein and Fiber

A smoothie isn't the only way to get protein and fiber. There are plenty of tasty, low-calorie ways to add both elements to any meal or snack. For example, eat beans with your whole-grain rice, add nuts and berries to cereals or yogurt, or spread a little peanut butter onto high-fiber crackers. You can also add wheat germ to smoothies or oatmeal for a quick protein-and-fiber hit. A quarter cup of wheat germ adds almost 7 grams of protein and almost 4 grams of fiber.

To read the complete article visit RealAge.com.

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Top 10 Frightening Fall Foods

Oh, the joys of Fall: leaves changing color, wearing jackets every day, and perfect football weather. Pretty soon it will be time for you to have an excuse to drink hot chocolate every night!

Comfort foods, especially around Thanksgiving, are only an arm’s length away. Beware before you pick up that warm apple pie or big bowl of chili. Researchers at WebMD are telling us to stay away from these top fattening fall foods, but they left us with delicious alternatives.


1. Pot Pie
Store bought and homemade pot pie can have more than 1,000 calories in one pie. Not to mention a ton of salt. Instead try a roast chicken breast and a warm whole-wheat roll.

2. Tailgate foods
You’ve got to have a burger, a brat, queso dip and some spiked cider; how else will you stay warm during the game? Eat from a plate instead of grazing the entire menu. Also, if you’re throwing the tailgate bash, serve veggies and low-fat dip as part of your buffet.

3. Oktoberfest = Calorie fest
Bratwurst has about 95 calories per ounce. To put that in perspective, one ounce is of meat the size of 1 tablespoon of peanut butter. When it comes down to it eat smaller portions, choose light beer over regular, and limit yourself on how many “Das Boot” challenges you do.

4. Chubby Chili
The most important thing to remember is that chili can be an incredibly healthy meal... when prepared correctly. Instead of beef or sausage stews smothered with cheese, try chili’s with plenty of beans, veggies, spices, lean meat and a sprinkle of cheese.

5. Cream soups and Hearty Stews
Baked potato soup from Panera has 22g of fat and 1210mg of sodium. If you’ve been paying attention, that’s not exactly an ideal meal. Most restaurant soups and stew are loaded with cream, cheese and/or meat. If you choose a bread bowl or add noodles, you add extra calories. Choose broth-based and vegetable-based soups to fill you up for fewer calories.

6. Seasonal Beverages
If you wait every fall for Starbucks’ Pumpkin Spice Latte, maybe you should reconsider. From lattes to hot chocolate to eggnog, seasonal drinks can carry up to 350 calories. Try hot green tea, which is calorie free and full of antioxidants.

7. Carmel Apples
Creations like these make nutritionists all over the world just cringe. A beautifully healthy apple turns into a body wrecking machine. Instead of the thick layer of caramel and nuts, try apple slices with a small portion of low-fat caramel dip.

8. Pies
The idea begins right, using fresh fruits or nuts, but buttery crusts and ice cream on the side adds too many calories. Minimize calories by skipping the crust, using light whipped topping, and keep the portions small.

9. Mac & Cheese
Kraft has nothing on your Aunt’s homemade macaroni and cheese. When the casserole dish comes your way, remember small portions. If you make it yourself, modify the recipe using low-fat cheese and milk, and even throw some veggies in!

10. Mashed Potatoes and Gravy
Whether the gravy comes from a package or straight from the turkey drippings, it’s not all gravy with gravy. Try mashed potatoes without gravy.

For the complete list of foods please visit WebMD Healthy Eating & Diet

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How to Pick Out the Best Piece of Fruit

How do you know when fruit is ripe and ready to use?

Do you smell it, thump it or just dive right in and hope for the best?

Cutting open a rotten piece of fruit or one that hasn’t had time to ripen can be very disappointing. To prevent this from happening, just use your five senses:


See: Fruit should be full in color, with little green. For example, strawberries should be bright red and only the stem should be green. Also, fruits with smooth skins like apples or pears, the skin should have a waxy, shiny appearance.

Buyer beware: many types of berries are commonly stored in plastic containers; examine the bottom for mold (it can spread very quickly)

Touch: Fruits should be firm, not too soft and not too hard. Fruits and vegetables like peaches and avocados will yield to gentle pressure when ready to be eaten. Also, some larger fruits like honeydew and cantaloupe will have a spot where the stem grew; this area should give slightly to pressure.

Smell: Most fruits will generally smell the way they should taste, but this can be difficult without cutting it open.

Listen: When you gently slap a big fruit like a watermelon you should hear a hollow thump, like the way a drum vibrates.

Taste: Finally, the good part. Fruits should be sweet and juicy, so sit back and enjoy!

A few tips to keep in mind while choosing fruits/vegetables:

1. Choose fruits and veggies that are in season. If you aren’t sure which ones are, ask the produce manager. In season foods are often cheaper and will taste better.

2. Try the Farmer’s Market for the freshest foods. Many fruits are picked before they are ripe so they can last until they get to the grocery store, which can make them lose taste. Make a trip to the Farmer’s Market to experience foods with amazing flavor and maybe you’ll decide to start your own garden!

3. If you choose fruit or veggies that aren’t ripe yet, you can leave most out at room temperature to help them ripen. Once ripe they can be stored in the refrigerator.

By Adriana Ramnarine, Sports and Nutrition Expert

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Quick and Easy Portuguese Chicken and Pasta

Lately my wife and I have been making better efforts to cook more.

With our busy schedules and taking care of an active 17-month old, finding the time can be tough.

Since I love to grill, I thought I would share an easy to follow nutrient-packed recipe that will take no more than 20 minutes to prep and cook.

By the way, this recipe was inspired by my neighbor Tina who taught me how to make her famous Portuguese chicken. I took some liberties and added my own spin to it. Hey, isn't that what cooking is all about anyway?

If you have any questions please let me know.

Buen provecho!

Portuguese Chicken w/ Pasta and Veggies

Ingredients:

• 2-4 Chicken breasts
• 1 cup of frozen green beans or your favorite frozen veggies
  
• 1/2 chopped onion
  
• Whole wheat pasta of your choice
  
• Pesto sauce or spaghetti sauce
  
• 1/4 cup Honey Dijon mustard
• 1/4 cup BBQ sauce
• 3 garlic cloves - minced
  
• 1/4 cup White wine vinegar or if you can find Portuguese vinegar, even better
  
• 2 table spoons Worcestershire sauce (optional)
• 2 table spoons low sodium soy sauce
  

Instructions:
Before you begin cooking you will want to marinade the chicken for at least 1 hour. To make the marinade mix together the honey dijon mustard, bbq sauce, garlic, vinegar and Worcestershire sauce. I would recommend playing with the amounts until you find a flavor that you really like.

1. Start by boiling the water for the pasta. Once it comes to a boil add the pasta.
2. While the pasta is cooking put the chicken on the grill.
3. While the chicken is grilling, mix together the frozen green beans and onion in a frying pan. Add 2 table spoons of water and the soy sauce. Cook over a medium heat. You want to make sure the onions end up nice and soft.
4. Once your pasta has finished mix in enough pesto sauce to your liking. By this time the chicken would have finished grilling.

If you time everything just right the pasta, veggies and chicken will finish around the same time so your food will be nice and hot.

Try these variations:

• Spaghetti sauce instead of pesto
  
• Substitute the pasta for a sweet potato
  
• Mix in diced red peppers with the onion and green beans
  
• Asparagus - grilled
  

I would love to hear your comments.

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