06/28/2007 15:54
Turkey, Broccoli & Tomato Soup
Fat: 2.1 g Carbohydrates: 7.3g Calories: 73.9 Protein: 7.4g
This quick and easy lunch only uses 5 simple ingredients!
3 cups boiling water
3 low-sodium bouillon cubes
8 ounces lean ground turkey, cooked
1 can petite tomatoes, diced
1 package frozen broccoli, thawed
Boil water. Add bouillon. Stir.
Add broccoli and bring to a boil again. Cook until broccoli is bright green and slightly tender.
Add turkey and tomatoes and stir.
Number of Servings: 8
06/28/2007 15:53
Beating Restaurants at Their Own Game! (Sparkpeople)
Dining Out Tips
-- By Becky Hand, Licensed & Registered Dietitian
Does your favorite restaurant serve piles of tempting foods on platters rather than plates? Are the biggie-sized meals at fast food restaurants trapping you into overeating? How do you deal with a bountiful breadbasket? Eating out is fun and relaxing, but you can make it healthier. Use these tried and true suggestions the next time you lock up the kitchen and step out for a meal:
Never go out while hungry. You’ll find yourself nibbling on everything that comes your way.
Foods that are grilled, baked, steamed or broiled provide healthy, flavorful alternatives. Ask how an entrée is prepared to ensure that your selection is not swimming in butter or other fattening sauce.
For pasta selections, choose a marinara sauce instead of a white cream sauce.
Order a healthy appetizer, salad, or small-sized entrée for your meal.
Select white chicken or turkey meat rather than dark meat, and have the skin removed.
Avoid the "all you can eat" and buffet-style restaurants.
Split a meal with a friend.
Get a doggie bag before the meal and put in a portion of the food when it is first served.
Avoid foods that have been prepared in heavy cream.
Eat slowly! Put your fork down between bites. It takes the stomach about 20 minutes to realize that it is full.
Order your salad or potato with the dressing, butter, sour cream, gravy and other extras on the side.
Trim all visible fat from meat.
Select fresh fruit, sorbet or frozen yogurt for dessert.
Watch the alcohol… it is loaded with calories and can lower your defenses against food, causing you to eat more.
Beware of the breadbasket. It comes early and can be refilled several times. Ask that it be brought with the meal and limit yourself to one serving.
Water is your best beverage choice. Order diet pop, tea, and coffee with artificial sweetener. Go light on the sugar and cream.
Don’t be afraid to special order menu items.
The key is to plan what to order in advance and stick to it. Decide on your priorities before going to the restaurant and avoid looking at the entire menu. Find what you had decided on and close the issue. Then, simply do the best you can with some smart choices. If you came for the burritos, then avoid the beans and rice. If you are there for the cheesecake, order a light meal or salad, with dressing on the side. With a few simple strategies, dining out does not have to totally destroy your dieting efforts.
06/28/2007 15:52
THE FORMULA FOR FAILURE AND SUCCESS
THE FORMULA FOR FAILURE AND SUCCESS
by Jim Rohn
(Excepted from the book The Five Major Pieces to the Life Puzzle by Jim Rohn)
Failure is not a single, cataclysmic event. We do not fail overnight. Failure is the inevitable result of an accumulation of poor thinking and poor choices. To put it more simply, failure is nothing more than a few errors in judgment repeated every day.
Now why would someone make an error in judgment and then be so foolish as to repeat it every day? The answer is because he or she does not think that it matters.
On their own, our daily acts do not seem that important. A minor oversight, a poor decision, or a wasted hour generally doesn't result in an instant and measurable impact. More often than not, we escape from any immediate consequences of our deeds.
If we have not bothered to read a single book in the past ninety days, this lack of discipline does not seem to have any immediate impact on our lives. And since nothing drastic happened to us after the first ninety days, we repeat this error in judgment for another ninety days, and on and on it goes. Why? Because it doesn't seem to matter. And herein lies the great danger. Far worse than not reading the books is not even realizing that it matters!
Those who eat too many of the wrong foods are contributing to a future health problem, but the joy of the moment overshadows the consequence of the future. It does not seem to matter. Those who smoke too much or drink too much go on making these poor choices year after year after year... because it doesn't seem to matter. But the pain and regret of these errors in judgment have only been delayed for a future time. Consequences are seldom instant; instead, they accumulate until the inevitable day of reckoning finally arrives and the price must be paid for our poor choices - choices that didn't seem to matter.
Failure's most dangerous attribute is its subtlety. In the short term those little errors don't seem to make any difference. We do not seem to be failing. In fact, sometimes these accumulated errors in judgment occur throughout a period of great joy and prosperity in our lives. Since nothing terrible happens to us, since there are no instant consequences to capture our attention, we simply drift from one day to the next, repeating the errors, thinking the wrong thoughts, listening to the wrong voices and making the wrong choices. The sky did not fall in on us yesterday; therefore the act was probably harmless. Since it seemed to have no measurable consequence, it is probably safe to repeat.
But we must become better educated than that!
If at the end of the day when we made our first error in judgment the sky had fallen in on us, we undoubtedly would have taken immediate steps to ensure that the act would never be repeated again. Like the child who places his hand on a hot burner despite his parents' warnings, we would have had an instantaneous experience accompanying our error in judgment.
Unfortunately, failure does not shout out its warnings as our parents once did. This is why it is imperative to refine our philosophy in order to be able to make better choices. With a powerful, personal philosophy guiding our every step, we become more aware of our errors in judgment and more aware that each error really does matter.
Now here is the great news. Just like the formula for failure, the formula for success is easy to follow: It's a few simple disciplines practiced every day.
Now here is an interesting question worth pondering: How can we change the errors in the formula for failure into the disciplines required in the formula for success? The answer is by making the future an important part of our current philosophy.
Both success and failure involve future consequences, namely the inevitable rewards or unavoidable regrets resulting from past activities. If this is true, why don't more people take time to ponder the future? The answer is simple: They are so caught up in the current moment that it doesn't seem to matter. The problems and the rewards of today are so absorbing to some human beings that they never pause long enough to think about tomorrow.
But what if we did develop a new discipline to take just a few minutes every day to look a little further down the road? We would then be able to foresee the impending consequences of our current conduct. Armed with that valuable information, we would be able to take the necessary action to change our errors into new success-oriented disciplines. In other words, by disciplining
ourselves to see the future in advance, we would be able to change our thinking, amend our errors and develop new habits to replace the old.
One of the exciting things about the formula for success - a few simple disciplines practiced every day - is that the results are almost immediate. As we voluntarily change daily errors into daily disciplines, we experience positive results in a very short period of time. When we change our diet, our health improves noticeably in just a few weeks. When we start exercising, we feel a new vitality almost immediately. When we begin reading, we experience a growing awareness and a new level of self-confidence. Whatever new discipline we begin to practice daily will produce exciting results that will drive us to become even better at developing new disciplines.
The real magic of new disciplines is that they will cause us to amend our thinking. If we were to start today to read the books, keep a journal, attend the classes, listen more and observe more, then today would be the first day of a new life leading to a better future. If we were to start today to try harder, and in every way make a conscious and consistent effort to change subtle and deadly errors into constructive and rewarding disciplines, we would never again settle for a life of existence – not once we have tasted the fruits of a life of substance!
To Your Success,
Jim Rohn
06/28/2007 15:51
Star Spirituality
What I feel more and more is how important it is to live your life in a better way, and not to worry about it. What happens will happen. -Barbara Walters
06/28/2007 15:50
Flavor Without the Fat
We all know we should eat more health food, but honestly, it can just taste so bland sometimes! So before you douse your meal in butter and sugar, give it a makeover with something you probably already have in the back of your cupboard – spices. Here are three of the most common ones and how you can use them to your advantage:
Satisfy your sweet tooth with cinnamon. Recent studies have shown that it’s a powerful antioxidant and may protect against diabetes and high blood pressure. While this certainly doesn’t give you a license to run full-speed to the nearest Cinnabon, don’t hold back when it comes to healthy foods. Sprinkle the spice in your oatmeal or mix it into your latte – it will bring out the natural sweetness in your milk, no sugar required.
Ginger: Can help relieve nausea, boost your immune system and help protect against certain cancers. If you often forgo baked, skinless chicken because you think it’s too dry, then try cooking it in our delicious ginger-peach glaze. You can also add pizzazz to your rice dishes by sprinkling grated ginger on top, or add minced ginger to any sautéed veggie dish.
Garlic: More than just a tool to keep vampires away, garlic can be used to repel insects – and your significant other! Studies suggest that garlic may help prevent the common cold and reduce your risk of cardiovascular disease and stroke. Add it to hummus, potatoes and broccoli.
Spices are fat-free, have few calories, offer amazing health benefits, and add vibrant flavors to your meal. So what are you waiting for? Spice up your life today!
06/28/2007 15:50
What's Causing Your Knee Pain?
If you’re experiencing knee pain after running or cycling, it may not actually be your knee that’s the problem. The IT band, or iliotibial band, is a long, slender tendon that runs from the hip joint (more precisely, the ilium), along the outer thigh, and attaches just below the knee joint (at the tibia). This band easily becomes tight and shortened after extensive training that involves running or cycling (especially on an incline), and can cause pain near the knee joint, where the band rubs against the bony protrusions at the outside of the knee joint. To get relief from a tight IT band, you’ll need a big, round piece of foam. Foam rollers can be purchased at most sporting goods stores or online. And these babies are truly the best option you have for reducing IT pain. Using a foam roller, you literally roll out your IT band by laying on top it, while positioned on your side. Slowly roll your leg up and down the roller, pausing for up to 20 seconds at each sore area along your outer thigh. This can be extremely painful for a beginner, but the pain will ease up the more time you commit to your foam roller. Roll out your IT band once or twice a day, and you can start experiencing pain-free running and cycling in mere days.
06/28/2007 15:36
Q&A – How Do I Stop Smoking?
Q: I have a big problem. I smoke and I know how bad it is to be addicted to smoking. I fight to quit but have no results. I feel guilty every time after I smoke. I feel miserable about not having enough will to help myself. Do you have any advice for me?
-Ani H.
A: Hi Ani,
First, let me say that I am very pleased to see that you understand the importance of quitting smoking. One thing that the anti-smoking campaign has done very well is get the word out regarding the health hazards involved with this bad habit. Couple that awareness with the fact that you also have a heartfelt desire to quit and you are well on your way to making this a reality, Ani. But, as you very well know, it takes more than understanding and desire to break free from this life-shortening, health-threatening, addictive habit. In a nutshell, it takes a willingness to suffer through the discomfort associated with nicotine withdrawal! The reason that most people fail to quit smoking is that they are unwilling to deal with the discomfort that accompanies quitting. Just like physical pain, we all have different levels of discomfort we are willing to tolerate before we surrender. Once you are willing to accept the short-term discomfort of withdrawal, you will find the ability to quit smoking. So it’s not so much about gathering the mental willpower to quit as it is about being willing to suffer through the withdrawal period.
Of course, there are all kinds of smoking cessation programs and products available to assist you with quitting. Many people find success with these whereas others just find them costly and frustrating. Until you are truly ready to stop and begin treating your body with the respect it deserves, no program or product will help you quit. On a more positive note, the fact that you feel "guilty" about this tells me that you sense the urgency and are mentally ready to make this change. Since you are having difficulty doing this on your own, I suggest you get some input and direction from your doctor, who has an intimate understanding of your health, and is an ideal position to make a referral that is best for you. Regardless of which avenue you choose to help you quit, Ani, make this a top priority in your life. Your body, your lungs and your spirit will be forever thankful!
Wishing You Great Health,
Dr. John H. Sklare
www.innerdiet.com
06/28/2007 15:30
co-opt the CO-OP
Move on over, Safeway and Jewel-Osco. Food co-ops, or buying clubs, are the grocery stores of the 21st century.
And it’s bringing good, natural food back to your table.
Co-ops are generally made up of a group of people — from five to 100 — who pool their money to buy whole, organic and chemical-free food for wholesale prices. And because it’s a nonprofit, everyone in the group helps with the purchase, pickup and distribution.
“It’s healthier, it supports the local farmer, it’s controlled by the people, and if you become a member of a co-op, you’re one of the owners and there’s no profit,” says Howard Hickman of the Minnesota-based Co-op Directory Service.
While there are drawbacks (the selection can be limited, you have to plan ahead and there’s the extra work and hassle) you can save a lot of money on natural foods that are healthier and better for you.
06/28/2007 15:29
Aerobic Exercise Reverses Signs of Heart Failure
Content provided by Reuters
Thursday, June 28, 2007
NEW YORK (Reuters Health) - In patients with heart failure, aerobic training can help the organ pump better, investigators report in the Journal of the American College of Cardiology. In contrast, Dr. Mark J. Haykowsky and colleagues observed that strength training, either alone or in combination with aerobic training, appeared to be of no benefit. These opposing findings may underlie the inconsistent results of studies of exercise training in patients with heart failure.
Haykowsky, from the University of Alberta in Edmonton, and colleagues searched for relevant studies and identified 14 trials that assessed heart performance in 812 stable patients with heart failure. Nine trials evaluated aerobic training, four evaluated combined aerobic and strength training, and one involved strength training alone.
Aerobic training improved heart function significantly, the results showed.
The positive changes occurred even though the patients were already on drugs proven to benefit heart function, Haykowsky's team observed. In fact, they found that the magnitude of improvement in heart function was similar to that achieved with standard drugs.
On the other hand, results of strength training, with or without, aerobic training were inconclusive.
In an editorial, Dr. Stanley A. Rubin, at the UCLA School of Medicine, urges caution before starting heart failure patients on an exercise training program.
Rubin outlines the considerations to be taken into account when starting a patient on an exercise training program -- including pre-training evaluation, as well as the type, degree, and venue of exercise training.
SOURCE: Journal of the American College of Cardiology, June 19, 2007.
06/28/2007 15:27
Tomato and Basil Stuffed Chicken Breasts Recipe
This recipe serves: 4
Ingredients
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
8 sun dried tomatoes, drained
1/2 bunch basil
1 1/2 tablespoons olive oil
1/4 cup balsamic vinegar
3/4 cup chicken stock
toothpicks
Cooking Instructions
1. Cut a deep horizontal pocket in the side of each chicken breast. Make the pocket as large as you can without piercing the top or bottom of the breast. Place 2 slices of tomato and about 4 basil leaves in the pocket of each chicken breast. Secure the pocket with toothpicks threading along the side to close.
2. Heat the oil in a heavy oven-proof skillet until it begins to smoke. Cook each side of the chicken until golden brown.
3. Add the vinegar and chicken stock and bring to a boil. Lower the heat and gently simmer the chicken for 2-3 minutes per side until cooked through.
4. Remove the chicken breasts from the skillet and keep warm. Continue to cook the sauce until it is reduced to a thick syrup.
5. Taste the sauce and season with salt and pepper. Spoon the sauce over each chicken breast.
Nutrition Facts Serving size: 1 chicken breast Calories 228 Total Fat 7 g Saturated Fat 1 g Protein 34 g Total Carbohydrate 5 g Dietary Fiber 1 g Sodium 200 mg Percent Calories from Fat 30% Percent Calories from Protein 61% Percent Calories from Carbohydrate 9%
