Recipe-Marmalade Chicken

Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy

1 cup reduced-sodium chicken broth
2 tablespoons red-wine vinegar
2 tablespoons orange marmalade
1 teaspoon Dijon mustard
1 teaspoon cornstarch
1 pound chicken tenders (see Note)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided
2 large shallots, minced
1 teaspoon freshly grated orange zest

1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.2. Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm. 3. Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

NUTRITION INFORMATION: Per serving: 213 calories; 8 g fat (1 g sat, 5 g mono); 68 mg cholesterol; 10 g carbohydrate; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium. 1/2 Carbohydrate ServingsExchanges: 1/2 other carbohydrate, 3 1/2 very lean meat

TIP: Note: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Seven simple tactics for cutting calories without changing what you eat

1. Designate one eating place. Restrict all your eating to one location, such as the kitchen or dining room table. It should be comfortable, but not filled with distractions like television, reading material or computer screens. By luring your focus away from your food, they can make you eat more. You may also start pairing or associating eating with an activity, like watching television. It's bad enough that television commercials tempt us with high-calorie food advertisements, but if just turning the box on makes you start thinking "eat now," it's that much harder to stay on track.

2. Don't come to the table ravenous. Your hunger could easily drive you to go overboard, and you'll wolf down more food than you need before you know it. Try not to let more than five hours elapse between meals, and never skip a meal.

3. Eat only on plates and bowls. This helps reinforce that you're eating a meal, and that it has a beginning and an end.

4. Don't take serving bowls to the table. Keep the food on the kitchen counter and just carry your plate to the table. Leaving the serving bowls on the table makes it way too easy to take seconds.

5. Fill up on fiber first. Loading up on high-fiber foods like vegetables helps you feel full and can prevent you from overdoing on higher-calorie fare later. Start the meal with salad, a broth-based vegetable soup, some fresh fruit or a vegetable side dish.

6. Slow down. It takes about 20 minutes for "I'm full" signals to reach your brain. If you've inhaled an entire meal in 13 minutes, those satiety messages haven't had enough time to signal that you've eaten four portions. So put down the fork or spoon between each bite. (Some people find that eating with smaller utensils — like a teaspoon instead of a soup spoon, or chopsticks — helps them stay on a slower pace.) Chat with your dining companions — or if you're alone, take some relaxing breaths.

7. Listen to your body. Think of your hunger on a scale of 1 to 5, with 1 being "ravenous" and 5 being "stuffed." Stop eating when you've reached about 3 or 4 on the scale — that point where you're comfortably satisfied, but you could still eat a bit more.
Visit EatingWell.com to learn more.

Seven-Step Plan for Healthy Living--#4

Step 4: Small changes make a big difference — to your waistline.

Choose low fat. Switching to 1 percent or skim milk from 2 percent slashes the fat by at least half. Eat your fruit instead of drinking it. You'll get more fiber and antioxidants and fewer calories (an orange has 90 calories and an 8-ounce glass of orange juice has 110 calories). Other changes that make a difference:

• Knock the word "club" off your sandwich, i.e., drop the bacon, cheese and extra bread. Go for mustard to add flavor and save calories and fat.
• Hold the butter on your movie popcorn and you'll save over 200 calories.
• An English muffin is usually half the calories of an average bagel and they're remarkably low in fat, too.
• Switch to water from sugary sodas.

Con't Seven step plan--#3

Step 3: Plan ahead for snacks, so your munchies are healthful.

Snacking isn't a bad habit if you're mindful of how many calories you're eating. (Keep a food and exercise diary to stay on track and stay honest.) In fact, eating frequently instead of waiting until you're ravenous might help you avoid overeating. It also keeps blood sugar levels normal and brain chemistry in balance.

Have a corner in the fridge reserved for good-for-you nibbles. Wash some carrots or celery sticks, cherry tomatoes, peppers, shelled peas, strawberries and blueberries and place them in airtight see-through containers or plastic bags.

Put some cut-up veggies or sliced fruit on the table to help you through those starving moments just before dinner is ready.

Snack only when you're hungry; it's not the cure for a glum mood.

Con't Seven Steps for Living Healthy--#2

Step 2: Think "portion control" — size it up!

Don't feel you have to clean your plate when you're eating out. Most meals are a lot larger than the average adult requires. Try splitting dinner with a friend. There are so many healthy advantages to eating a balanced diet featuring plenty of fruits, vegetables and whole grains. So make sure you eat enough of them.

Remember:
A serving of meat is about the size of a deck of cards or your palm.
Be sure to read the food label. Many snacks are sold as single servings but actually provide two servings or more, like a bag of pretzels.
Substitute one or two "first course" dishes for the main; you'll get a variety of tastes without huge portions.
Water works. Drinks lots of it at the table to slow eating and hunger.

The American Institute of Cancer Research, one of FoodFit's resource associations, has more information on portion control.

Seven-Step Plan for Healthy Living-#1

Nowadays, our busy schedules make it hard to find time to take care of ourselves by eating healthfully and exercising. We consulted nutrition, health and fitness experts to come up with seven simple steps to take for better health. Our tips keep hectic lifestyles in mind and promote the two basics of a healthy diet: balance and variety. You can find more information like this in the book, Great Adventures in Food (St. Martin's Press, 2000), by FoodFit founder and CEO Ellen Haas.

Step 1: Breakfast is a habit to cultivate.

Research shows that breakfast-eaters consume fewer calories at lunch and dinner and are less likely to snack compulsively the rest of the day. What you have for breakfast matters. A study found that people who kicked off the day with eggs or pastries ate more saturated fat throughout the day than people who had cereal and fruit for breakfast.

• A breakfast that's high in fiber and carbohydrates but low in fat gets your metabolism moving faster. Breakfast skippers burn fewer calories.
  
  
• Good grab-and-go breakfasts are a banana or a bag of dry cereal such as oat squares (oats lower "bad" LDL cholesterol levels).
  
  
• Mix berries into plain yogurt for a calcium and antioxidant boost.
  
  
• If you're opting for an energy bar, check the label carefully and pick the one with the least calories and saturated fat.

This is from an ariticle from http://health.discovery.com/centers/diet-fitness/foodfit/seven-step-plan-for-healthy-living.html

Recipe--Kickin Broccoli and Garlic

Kickin Broccoli and Garlic
Serves 4 people

* 1 bunch broccoli
* 6 cloves garlic
* 2 tablespoons olive oil
* ½ teaspoon salt
* ½ teaspoon cayenne or chili pepper
* 2 tablespoons water

Directions:
Wash and cut broccoli.
Cook in boiling water for about 10 minutes until barely tender or still brightly colored. Finely chop the garlic, Place olive oil in a skillet over medium heat. Add salt, then garlic to hot oil. Sauté until garlic starts to soften.

Add the water, then pepper, Lower heat and simmer for 2 minutes. Place cooked broccoli in a bowl and pour the garlic mixture over it. Mix gently.

From JetBlue Heath Challenge website 2009

25 Ways to Think Thin

Here is a link to an article on 25 ways to think thin...I hope you enjoy it!

http://health.discovery.com/centers/diabetes/ada/images/think-thin.pdf

With Spring here, get out more and if you have gotten off the diet, its a great time to restart. Please send me any ideas or areas you need help.

Keep up the good work!!!!

Baked Sweet Potato Wedges (yummy)

Ingredients:
Cooking spray.
4 large sweet potatoes, scrubbed, eyes removed, cut lengthwise into 3/4-inch wedges
1 teaspoon paprika
1 tablespoon brown sugar
1 teaspoon garlic salt
1 teaspoon cinnamon Dash of cayenne pepper (optional)

Directions:
Preheat oven to 400°F.Lightly spray nonstick baking dish or cast-iron skillet with cooking spray. Spray potato wedges with cooking spray and toss together with all spices in a bowl.Place potatoes in a single layer in the baking dish or skillet. Bake for 20 minutes. Turn over and bake an additional 20 minutes.

Serves 8. Approximate per serving: 125 calories; 0 grams of fat.

Sneaky Sugars

Sneaky Sugars
By Frances Largeman, R.D.

Even if you don't have a sweet tooth, chances are you take in more than your fair share of sugar each day. Added sugars can be found in everything from soda to salad dressing and even in otherwise healthy foods like yogurt.

The World Health Association recommends cutting back on refined sugar to reduce your risk of obesity. The added sugar in our diets seems to be adding up to extra pounds on American waistlines. The amount of added sugars in products is on the rise. According to the American Dietetic Association, the average American consumed about 123 pounds of added sugar per year in 1980. By 1999, that number had risen to 158 pounds. Why? We eat out more often, and we're eating more and more packaged foods and drinking more and more beverage.

The Sugar Bowl

You don't need to have a sugar-free diet, but reducing the amount of sugar you consume is a wise decision. Look for the following items on the ingredients label — they're all forms of sugar:

• Corn syrup or high fructose corn syrup
• Molasses
• Honey
• Fruit juice concentrate or fructose
  Sugar — white, brown, raw or cane

Look for the amount of sugar listed on the "Nutrition Facts" panel of the foods you buy. It will be listed in grams.
Remember: No matter what the source is, be it the natural fructose in strawberries or the added sweetness of corn syrup, it all winds up in the same place on the nutrition facts label. If a product only lists fresh or dried fruit in the ingredients list, you know that the sugar is derived from these sources. However, if cane sugar and corn syrup are listed in addition to the strawberries, you know that sugars have been added.

Cutting down on sugar:

• Avoid heavily sweetened breakfast cereals. Go for ones that have 10 grams of sugar or less per serving.
• Energy bars and drinks are a common source of hidden sugar. Look for ones that have less than 12-15 grams of sugar per serving.
• Watch out for reduced fat and fat-free products. Sugars are often added to mask the loss of flavor when fat is removed. You may be cutting out fat, but not necessarily calories.
  Limit sweetened beverages like milkshakes and coffee drinks, which are deceptively full of sugar and calories.
• Buy juices that are 100 percent fruit juice. Be careful about products that say "100 percent natural." That doesn't mean they're not loaded with added sugars. Avoid products that call themselves "juice cocktails" and "juice beverages."
• Mix fresh or dried fruit into plain yogurt. Many fruity yogurts are loaded with added sugar.
• Learn to appreciate the natural tartness of fruits like grapefruit, strawberries and other berries. Choose fruit when it's in season and it shouldn't need any added sweetness.

Chocolate Crunch

Crunchy wheat cereal, pretzels and almonds coated in bittersweet chocolate makes an addictive sweet-salty snack.

Makes 4 servings, about 3/4 cup each
ACTIVE TIME: 5 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

1 cup Wheat Chex cereal (2 ounces)
1 cup pretzel sticks broken in half (2 ounces)
1/4 cup salted roasted almonds (2 1/2 ounces)
3 tablespoons bittersweet chocolate chips, melted (see Tip)

Combine Chex, pretzels and almonds in a medium bowl. Drizzle with melted chocolate; stir to combine. Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate is set, about 30 minutes.

NUTRITION INFORMATION: Per serving: 218 calories; 8 g fat (2 g sat, 3 g mono); 0 mg cholesterol; 35 g carbohydrate; 5 g protein; 3 g fiber; 397 mg sodium; 176 mg potassium.2 Carbohydrate ServingsExchanges: 1 starch, 1 carbohydrate (other), 2 fat

TIP: Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.

MAKE AHEAD TIP: Refrigerate in an airtight container for up to 5 days.

Exercise tips at Play

Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time:

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
• See the sights in new cities by walking, jogging or bicycling.
• Make a date with a friend to enjoy your favorite physical activities. Do them regularly. Play your favorite music while exercising, something that motivates you.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• Join a recreational club that emphasizes physical activity.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
• When golfing, walk instead of using a cart.
• Play singles tennis or racquetball instead of doubles.
• At a picnic, join in on badminton instead of croquet.
• At the lake, rent a rowboat instead of a canoe.

Exercise tips for at the Office

At the Office

Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day? Why not...:

• Brainstorm project ideas with a co-worker while taking a walk.
• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
• Walk while waiting for the plane at the airport.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or Y near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work or home.
• Walk around your building for a break during the work day or during lunch.

Continue...Heathly Living Advise

When You're in Your 30s ...

Week 2: Customize Your Eating Plan

• You may have kids by now. It's easy to pick at their food. Watch out for the extra nibbles — they add up.

• Try to get to bed no later than 11 p.m. to feel fresh in the morning and ready for your early morning walk or exercise.

• Try not to eat after 8 p.m. As you get older, you wear it in the morning.

• Take one multivitamin a day.

When You're in Your 40s ...

Week 2: Customize Your Eating Plan

• Your 40-something metabolism will not let you overeat and get away with it.

• Ramp up the intensity in your workouts. Work some hills into your walking. Lift slightly heavier weights. Do yoga for better flexibility as you age.

• Rid your kitchen of any processed foods. Try soy-based protein products (milk, veggie burgers, beans, tofu, shakes, energy bars).

• After 5 p.m., eliminate or minimize your intake of any starch (bread, pasta, rice, potatoes). Concentrate on salads, veggies, protein and fruit.

• Take one multivitamin a dayWhen You're in Your 50s ...

When You're in Your 50s ...

Week 2: Know Thy Body Comp

• Pick one morning a week and weigh yourself. Then, compute your body mass index (BMI). (Go to the tools area on the BODY CHALLENGE Web site where you will find a BMI calculator.)

• Aim to get your BMI in the 20s. In the best of all worlds, it should be less than 25. Don't fret if it's pretty high right now. Just keep progressing toward the 20s. This is, after all, a life journey. It's not just about scale weight anymore. You need to know your body composition.

• Have your body fat measured (step on a body fat analyzer at your health club, or buy one). The body fat norm for women over 50 is 25 percent to 32 percent; for men, it's 20 percent to 28 percent. Get out the tape measure and record your waist circumference, going across your belly button. Women, keep it less than 35 inches, and men, less than 40 inches.

• Make a note of your current clothing size.

Exercise Tips for Home

It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day. Try these tips:

• Do housework yourself instead of hiring someone else to do it.
• Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Stand up while talking on the telephone.
• Walk the dog.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
• Stretch to reach items in high places and squat or bend to look at items at floor level.
• Keep exercise equipment repaired and use it!

These tips are from the National Body Challenge website

Heathly Living Advise....30's, 40's and 50 and beyond

When You're in Your 30s ...

Week 1: Make the Commitment

• You're busy with career and family. Learn to prioritize. Get in your cardio at least five days a week.
• Get your pedometer. Aim to add 500-1,000 steps a day until you reach your daily goal of 10,000 steps per day.
• Start replacing processed foods with whole foods — an apple for a store-bought muffin, for example.
• Make sure you're getting 3 ounces

When You're in Your 40s ...

Week 1: Make the Commitment
• This is the age of "girth control." Everyone's tummies are expanding — unless you commit to the BODY CHALLENGE.
• Measure the smallest part of your waist across the belly button. The goal for women is to get below 35 inches; for men, it's below 37 inches.
• Pick out a tight piece of clothing that you can get on but can't fully button or zip. That's your clothes-o-meter. Put it on once a week prior to weighing yourself at home. Your goal is to get it to fit.
• Get your pedometer. Aim to add 500-1,000 steps a day until you reach your daily goal of 10,000 steps a day.
• Avoid processed foods. Minimize white carbs (table sugar, bread, pasta, rice and potatoes).
• Get in five servings of veggies a day.

When You're in Your 50s ...

Week 1: Set the Stage for Change
• To start, whip out a calendar and set realistic goals. You're at least 50 years old, so don't expect to shed weight like a 20-year-old. Patience and persistence will pay off.
• Aim to shed a half to two pounds per week over the next eight weeks — that's four to 16 pounds or more!
• Keep a journal of your progress over time. Divide it into nutrition, physical activity and mental motivation. No matter what, write at least something every day.


This info come from: http://health.discovery.com/national-body-challenge/

The Truth About Counting Calories

The Truth About Counting Calories
By Frances Largeman, R.D.

Atkins supporters would say that you don't need to worry about the calories you eat — as long as they don't come from carbs. Dietitians and other weight-loss experts know the truth: calories in equal calories out. In other words, if you eat more calories than your body uses, they will be stored as fat.
It's true that different energy sources have varying amounts of calories. Here's the breakdown:
1 gram of carbohydrates equals four calories
1 gram of protein equals four calories
1 gram of fat equals nine calories
1 gram of alcohol equals seven calories

Though carbs and protein are only half as caloric as fat, you can't eat them with wild abandon. The best plan is to eat a healthy mix of all three energy sources. Approximately 45-60 percent of calories should come from carbohydrates, 15-20 percent should be protein and the remaining 25 to 35 percent can come from fat (mostly from monounsaturated sources).

One way to keep track of the calories you eat is by keeping a food diary. Most dietitians recommend a food and activity diary as the first step toward getting a handle on how many calories you consume. Try keeping track of what you eat, drink and how you exercise for at least three days, including a weekend day. Be completely honest and write down the cookie you shared with a friend or the leftover PB&J sandwich you finished from your son's plate. You'll be surprised when you start to see the "hidden" sources of calories that you're eating.


Frances Largeman, R.D., earned her undergraduate degree from Cornell University and completed her dietetic internship at Columbia University in New York. Frances has appeared on local and national TV and has been quoted in Cooking Light magazine, as well as food and health sections of local newspapers across the country.

Recipes--Fish Sticks

You can make these homemade fish sticks in about the same amount of time it takes to bake a box of the frozen kind. Make it a meal: Serve with lemon wedges, coleslaw, roasted new potatoes and a dollop of tartar sauce.

Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy

Canola oil cooking spray
1 cup whole-wheat dry breadcrumbs (see Shopping Tip) or 1/2 cup plain dry breadcrumbs
1 cup whole-grain cereal flakes
1 teaspoon lemon pepper
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/4 teaspoon salt
1/2 cup all-purpose flour
2 large egg whites, beaten
1 pound tilapia fillets, cut into 1/2-by-3-inch strips

1. Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
2. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
3. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
4. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

NUTRITION INFORMATION: Per serving: 274 calories; 3 g fat (1 g sat, 1 g mono); 57 mg cholesterol; 33 g carbohydrate; 29 g protein; 3 g fiber; 479 mg sodium; 464 mg potassium. Nutrition bonus: Selenium (86% daily value), Folate (24% dv), Iron (15% dv). 2 Carbohydrate Servings Exchanges: 2 starch, 3 1/2 very lean meat

TIP: Shpping Tip: We like the Ian’s brand of whole-wheat dry breadcrumbs, labeled “Panko breadcrumbs,” for their coarse and crunchy texture. Find them in the natural-foods section of large supermarkets or substitute plain dry breadcrumbs (they’re finer so you need less).

Here's a good beginnger work out!

Hi Everyone,

I hope everyone is still trudging along and finding new ways to keep active and healthy. Just to let you know, we have tried almost all the recipes on here and they have been quick and easy to make. Not only that, but they are very tasty too. Here is a link to a beginner work out.

http://health.discovery.com/videos/you-on-a-diet-beginner-workout.html

Enjoy!!!

Here's a good beginnger work out!

Recipe--Chicken in Garlic-Vinegar Sauce

Braising chicken in vinegar and herbs is a very popular way of cooking in Mediterranean Europe. Often paired with sweet sausage, this is a gutsy, wholesome dish that can be made a day ahead. Serve with whole-wheat couscous tossed with fresh herbs and steamed broccolini.

Makes 6 servings
ACTIVE TIME: 1 hour
TOTAL TIME: 1 hour 50 minutes
EASE OF PREPARATION: Easy

3-3 1/2 pounds bone-in chicken pieces (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
1/2 teaspoon coarse salt, plus a pinch, divided
1/2 teaspoon freshly ground pepper
7 teaspoons extra-virgin olive oil, divided
1 tablespoon butter
1/2 cup minced shallots
16 large cloves garlic, peeled
1/3 cup sherry vinegar or red-wine vinegar
1 cup reduced-sodium chicken broth
2 sprigs fresh thyme or 2 teaspoons dried
1/2 cup reduced-fat sour cream
1 tablespoon Dijon mustard
2 teaspoons tomato paste
2 teaspoons all-purpose flour
2 medium tomatoes, seeded and cut into 1/2-inch pieces
2 tablespoons finely minced fresh chives

1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
2. Heat 2 teaspoons oil and butter in a large heavy casserole or Dutch oven over medium heat. Add half the chicken pieces and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to a large plate. Add 2 teaspoons oil to the pot. Add the remaining chicken and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to the plate.
3. Heat 2 more teaspoons oil. Add shallots and garlic and cook, stirring, until the shallots are soft and lightly browned, about 1 minute. Add vinegar and bring to a simmer. Return the chicken to the pot. Pour in broth and then carefully nestle the thyme sprigs among the chicken pieces (or stir in dry thyme).
4. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
5. Just before the chicken is done, whisk sour cream, mustard, tomato paste and flour in a small bowl until smooth. Combine tomatoes, chives, the remaining 1 teaspoon oil and pinch of salt in another small bowl; reserve for garnish.
6. When the chicken is done, remove to a plate, discarding the thyme sprigs (if using). Stir the sour cream mixture into the sauce; bring to a simmer. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with the tomato mixture.

NUTRITION INFORMATION: Per serving: 301 calories; 14 g fat (5 g sat, 6 g mono); 116 mg cholesterol; 9 g carbohydrate; 34 g protein; 1 g fiber; 427 mg sodium; 612 mg potassium. Nutrition bonus: Vitamin C (20% daily value), Potassium (17% dv), Vitamin A (15% dv).1/2 Carbohydrate ServingExchanges: 1 vegetable, 4 lean meat, 2 fat

TIP: Tip: If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they’ll cook at about the same rate.

MAKE AHEAD TIP: Prepare through Step 4; cool to room temperature and refrigerate for up to 1 day. Finish with Steps 5-6 before serving.

Small Change, Big Weight-Loss Payoff

Eat Less Than You Need
But losing weight is different from not gaining weight, points out Katherine Tallmadge, a registered dietitian and spokesperson for the American Dietetic Association in Washington, D.C. Assuming your body needs 2,000 calories a day to meet its energy requirements — the average for most women — and you consume 300 fewer calories than 2,000 daily, you could shed 30 pounds a year. That's because your body will take the extra 300 calories it needs for energy from stores of fat.
Now, that may sound extreme, but, Tallmadge, like Hill, believes "small changes can make a big difference." Consider this: By halving that 200- to 300-calorie nightly snack, you could drop 15 pounds a year. Step up your level of activity by walking around the office instead of shooting out emails nonstop and you could strip away another 100 calories daily, or 10 pounds a year.

How to Knock Out Calories
Of course, if it were that easy, you wouldn't be reading this now. So how do you hunker down and continuously knock out those 200 to 300 calories a day? The often-repeated formula is to combine eating less calories with regular cardiovascular exercise. Do all three, and you're guaranteed to melt away fat. But be forewarned: Your body can only metabolize a certain amount of fat — 1 to 1.5 pound(s) a week — on a low-calorie diet, says Tallmadge. At some point, the fat will turn to muscle, which is why you want to build muscle when losing weight.

"You don't have to feel like you are on a diet or depriving yourself when eating fewer calories to lose weight," says Tallmadge, author of Diet Simple. She has rarely met a woman who cannot lose weight and keep it off on 1,800 calories a day, she says, especially if she eats a good breakfast.

It's All About Planning
Tallmadge's No. 1 weight-loss tip is to plan. You have to grocery shop with a list in hand so you can prepare the tasty breakfast above, or bring your 600-calorie lunch to work. Otherwise, you're going to grab Chinese takeout or a burger and mistakenly plough through a 1,000-calorie dinner and 1,800 calories a day.
Save food preparation time by buying frozen fruits and vegetables. Not only is frozen more convenient, but the food can actually be more nutritious than fresh produce, Tallmadge says. Frozen foods are picked when ripe and frozen immediately, whereas fresh produce is often picked early, so it can sit longer on grocers' shelves.
Storing prepared meals in one-serving-size plastic containers also aids in controlling portion size in the land that prizes super-sized, biggie everything!

Stick With It
A surefire way to stick with fewer calories each day, says New York City dietitian Julie Walsh, is to maintain a written record of what you eat and when you eat it. Nothing piles up the calories faster than "mindless eating," which is when you consume food — not because you are hungry, but because your body is fatigued or your mind is bored. Simply becoming conscious about your eating habits can jolt new eating behavior, says Walsh.

By Karen Berney

Recipe--Slow Cooker Broccoli & Cheese Soup

Ingredients
3 Cups of Skim Milk
2 Tbsp of Can't Believe It's Not Butter Stick
1 lb Velveeta 2% Milk Cheese
1 Family Size (26 oz) Can Campbell's Cream of Chicken Soup
1 package of Green Giant SteamFresh Broccoli

Directions
1) Add all ingredients, except Broccoli and Velveeta, into slow cooker.
2) Steam broccoli in the microwave as directed on package.
3) Chop up tender broccoli into small pieces and add to slow cooker.
4) Cut Velveeta Cheese block into 1 inch cubes and add to slow cooker.
5) Set slow cooker on high for 4 hours or low for 8 hours.Makes 8 1-cup servings

Number of Servings: 8
Nutritional Info* Servings Per Recipe: 8* Amount Per Serving* Calories: 272.5* Total Fat: 14.5 g* Cholesterol: 27.5 mg* Sodium: 1,551.9 mg* Total Carbs: 22.4 g* Dietary Fiber: 2.5 g* Protein: 16.3 g

Recipe--Slow Cooker Lime Salsa Chicken Tacos

Ingredients
3 boneless skinless chicken breasts
3 tbsp of lime juice
1 tbsp chili powder
1 cup of salsa
.5 cup of frozen yellow corn
soft taco shells
Lettuce, tomatoes to tastereduced fat sour cream

Directions
Trim chicken breast of excess fat and place in bottom of standard sizedslow cooker. In a small bowl, mix 3 tbsp lime juice and 1 tbsp. chilipowder and pour over chicken breasts. Cook on low setting for 4-5 hoursor until meat is cooked thoroughly. Remove chicken from slow cooker andshred. Put shredded chicken back into cooker and add salsa and frozencorn. Mix thoroughly and let cook for another half an hour or untilheated through. Serve on soft taco shells with lettuce, tomatoes andother toppings. Makes 6 soft chicken tacos.

Number of Servings: 6
Nutritional Info* Servings Per Recipe: 6* Amount Per Serving* Calories: 223.4* Total Fat: 4.9 g* Cholesterol: 68.4 mg* Sodium: 326.3 mg* Total Carbs: 15.5 g* Dietary Fiber: 2.5 g* Protein: 29.4 g

Getting Over That Plateau

You’ve been on the treadmill for what feels like days on end. You are watching what you eat and drink. However, despite earlier success watching that scale move in the direction you wanted it to, you’ve hit the infamous plateau! What do you do?
These 5 tips will help you break through any plateau and continue on your path to success. By educating yourself and making sure you have all the proper behavioral “tools”, you can make more positive changes and continue to improve your health day after day! Believe me, it’s worth the effort.
1. Plan Ahead: Without a plan, you won’t know where you’re trying to go. You may have all the information in the world, are making the right food choices, increasing your exercise intensity, etc, but if you don’t plan your great intentions will go right out the window. Pack your meals ahead – take some time on Sunday, for example, and prepare some extra food for throughout the week. Pack this the night before work each day, so you’re never stuck without any options, forcing you to turn to the vending machine or fast food.

2. Learn to Grocery Shop: This one is right in line with planning ahead. Your weight loss efforts really start before you make any meals in your house. They start at the grocery store and if you don’t know what do look for, you’ll struggle when faced with the 50,000 products that fill grocery store shelves. Here is a simple step – stick to the perimeter of the store for 90% of your shopping. Outside of produce, grains, seafood, meat, poultry, and dairy, there’s nothing else you need at the grocery store in terms of food. And make a list before you go, and stick to it. It goes without say that you should not go grocery shopping when you are hungry – that’s a recipe for disaster!

3. Realize there is no magic bullet. Many folks become discouraged when beginning an exercise or weight loss program because they expect a magic bullet, or overnight success. But starting a simple exercise program or reading a “diet” book won’t cure a 30 year ice cream or soda addiction. Small steps each day mean big changes in the long run; nothing will happen overnight and it’s important to continually encourage yourself. Unhealthy habits weren’t created overnight and they won’t be changed overnight. You need to work towards improving your habits day after day.

4. Work with a friend(s) or spouse. Social support has been shown to improve the ability to lose and maintain weight loss. Use this to your advantage. Get a group of friends, family members, or co-workers together to get on a plan and work towards a goal. It’s much more likely that you make time for exercise if you know you are meeting other people; it is just another way to be held accountable. At the very least, get a friend to train with; this will help both of you when trying to push and break through to the next level.

5. Eat Breakfast! You’ve clearly heard that breakfast is the most important meal of the day, right? Well, if not…it’s true! Not only has research shown that those who eat breakfast regularly consume higher levels of many nutrients, but it has also shown time and time again that those who eat breakfast daily have lower body fat levels and body weights! And, get this, you’ll be more physically and mentally alert all day! Please don’t skip this important meal.

There are always going to be many barriers to changing eating and exercise behaviors and breaking through plateaus. Step out of your comfort zone and have a change of mindset. It’s very easy to stop at a fast food restaurant or order a pizza for dinner, instead of taking 10 or 20 minutes to prepare a healthy meal. The time to make a change is now!

Recipe--Pasta Puttanesca

Ingredients

• 8 ounces whole-wheat thin spaghetti, vermicelli or angel hair
• 1 tablespoon extra-virgin olive oil
• 2 cloves garlic, minced
• 1/3 cup chopped flat-leaf parsley
• 1/4 cup pitted chopped Spanish or Greek olives
• 2 tablespoons capers
• 1 teaspoon anchovy paste (we blended regular anchovies)
  
• 1 tablespoon fresh oregano leaves or 1 teaspoon dried
• 1/8 teaspoon crushed red pepper flakes
• 1 (14-ounce) can diced tomatoes, preferably "no salt added"
• 3/4 cup chopped fresh arugula (Western States don't have this, we excluded it)
  
• 1/4 cup grated Parmesan

Directions

Bring a large pot of water to a boil, add pasta and cook according to the directions on the package.

While the pasta is cooking, heat the oil in a large skillet over a medium flame. Add the garlic and saute until fragrant, about 1 minute. Add the parsley, olives, capers, anchovy paste, oregano and crushed red pepper to the skillet, and saute for 2 minutes more. Add the tomatoes and simmer for about 5 minutes. Stir in the arugula and simmer for 1 minute more, until the greens wilt slightly.

When the pasta is done, drain it and add it to the skillet, tossing it with the sauce to combine. Top with grated cheese.

This is 4 servings and there are 283 calories per serving and you can find it at:

http://www.foodnetwork.com/recipes/ellie-krieger/pasta-puttanesca-recipe/index.html

20 tips for permanent weight loss

These tips came for the Boeing Wellness Site. (Submitted by Terri)

Permanent weight loss can be a challenge. These 20 ideas can help.
Weight maintenance is much like weight loss. The principles are
essentially the same: Eat healthy foods, control your portion sizes and
exercise regularly. And to keep the pounds off permanently, you need to
incorporate the new, healthy behaviors into your routine so that they
become a natural part of your daily life.

Here are 20 ideas to reinforce your healthy lifestyle and to keep you
committed to permanent weight loss.

1. Exercise 30 to 60 minutes each day. If time is limited, exercise
for several brief periods throughout the day - for example, three
10-minute sessions rather than one 30-minute session.
2. Eat three healthy meals during the day, including a good
breakfast. Skipping meals causes increased hunger and may lead to
excessive snacking.
3. Focus on fruits and vegetables. Top off your morning cereal with
sliced strawberries or bananas. Stir berries or peaches in yogurt or
cottage cheese. Liven up your sandwiches with vegetables, such as
tomato, lettuce, onion, peppers and cucumber.
4. Weigh yourself regularly. Monitoring your weight can tell you
whether your efforts are working and can help you detect small weight
gains before they become even larger.
5. Don't keep comfort foods in the house. If you tend to eat
high-fat, high-calorie foods when you're upset or depressed or bored,
don't keep them around. Availability of food is one of the strongest
factors in determining how much a person eats.
6. Plan a family activity. Get the family together to go for a bike
ride, play disc golf or kick the ball around in the yard.
7. Eat healthy foods first. Eat foods that are healthy and low in
calories first so that when it comes time to enjoy your favorites -
sweets or junk food, for example - you won't be so hungry.
8. Pay attention to portions. Serve meals already dished onto
plates instead of placing serving bowls on the table. Take slightly less
than what you think you'll eat. You can always have seconds, if really
necessary.
9. Create opportunities to be active. Wash your car at home instead
of going to the car wash. Bike or walk to the store. Participate in your
kid's activities at the playground or park.
10. Sit down together for family meals. Avoid eating in front of the
television. TV viewing strongly affects how much and what people eat.
11. See what you eat. Eating directly from a container gives you no
sense of how much you're eating. Seeing food on a plate or in a bowl
keeps you aware of how much you're eating.
12. Vary your activities. Regularly change your activity routine to
avoid exercise burnout. Walk a couple of days, swim another and go for a
bike ride on the weekend. Seek out new activities - karate, ballroom
dancing, cross-country skiing, tennis or Pilates.
13. De-stress your day. Stress can cause you to eat more. Develop
strategies that can help you relax when you find yourself becoming
stressed. Exercise, deep breathing, muscle relaxation techniques and
even a good laugh can ease stress.
14. Eat at home. People eat more food in restaurants than at home.
Limit how often you eat at restaurants. If you do eat out, decide what
and how much you're going to eat before you start and have the rest
boxed to go.
15. Plan healthy snacks. The best snacks include fruits, vegetables,
whole grains and low-fat dairy products. Fruit smoothies, sliced fresh
fruit and yogurt, whole-grain crackers, and carrot and celery sticks
with peanut butter are all good choices.
16. Start your day with a high-fiber breakfast cereal, such as bran
flakes, shredded wheat or oatmeal. Opt for cereals with "bran" or
"fiber" in the name. Or add a few tablespoons of unprocessed wheat bran
to your favorite cereal.
17. Walk for 10 minutes over your lunch hour or get up a few minutes
earlier in the morning and go for a short walk.
18. Plan a week's worth of meals at a time. Make a detailed grocery
list to eliminate last-minute trips to the grocery store and impulse
buys.
19. Look for a distraction when you're fighting a craving. Call a
friend, put on music and dance or exercise, clean the house, pull weeds
in your garden, or run an errand. When your mind is occupied with
something else, the cravings quickly go away.
20. Reward yourself. Losing weight and keeping the pounds off is a
major accomplishment. Celebrate your success with nonfood rewards, such
as new clothes or an outing with friends.

Recipe--Slow Cooker Chicken Taco Stew

We made this yesterday and it was yummy and so easy. The only change I would make is to add a little more taco seasoning.

Ingredients
1 onion, chopped
1 16-oz can black beans
1 16-oz can kidney beans
1 16-oz can corn (drained)
1 8-oz can tomato sauce
2 14.5-oz cans diced tomatoes w/chilies
1 1.25-oz packet taco seasoning
1-2 boneless skinless chicken breasts

Directions
Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving, remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips.

Number of Servings: 14

Recipe submitted by Terri Sims
Number of Servings: 14

If it is too spicy for you, substitute a can of diced tomatoes for one of the diced tomatoes w/chilies.
http://recipes.sparkpeople.com/recipe-detail.asp?recipe=188808

Recipe-Spinach-Rice Casserole

Time: 1-¼ hours to prepare, including baking
Servings: 4-6.

Before you begin: Prepare 4 cups cooked brown rice, a buttered casserole dish, and preheat oven to 350.

4 cups cooked brown rice
2 lbs raw, chopped spinach (I remove the stems)
1 cup chopped onion
2 cloves minced garlic (I usually double or triple the garlic)
3 Tbsp butter
4 eggs, beaten
1 cup milk
1-½ cups grated cheddar cheese (a little extra doesn’t hurt)
¼ cup shopped parsley
2 Tbsp tamari sauce
½ tsp salt (or more, to taste)
A few dashes of nutmeg
A few dashes of cayenne pepper
¼ cup sunflower seeds (I’ve used both raw and roasted & salted)
Paprika

1. Prepare the rice in advance. (I use Lundburg short grain organic brown rice).
2. Saute onions and garlic with salt in butter until the onions are soft.
3. Add spinach. Cook 2 minutes.
4. Combine all other ingredients except sunflower seeds and paprika.
5. Spread into buttered casserole and sprinkle sunflower seeds and paprika on top.
6. Bake, covered, 35 minutes at 350.

Sore Muscles Tip

This tip comes from Terri:

If you've been working out a bit too hard, or if you're just getting into exercise, you might have minor muscle soreness.

The U.S. National Library of Medicine offers these suggestions to help manage minor muscle pain:

* Allow your muscles to rest. Don't engage in any heavy exercise while they recover.
* Take acetaminophen or ibuprofen to ease pain.
* For the first few days, ice the area. After the first two to three days, apply heat to the sore muscles.
* As you recover, try low-impact exercises such as swimming, biking and walking. Gradually work your way up to longer and tougher exercises.
* Sleep, stretch and avoid stress.

Recipe--Berry Delicious Smoothie

INGREDIENTS
2 cups frozen mixed berries
1 cup strawberry flavored yogurt
1 banana, sliced
1 cup milk
1/2 teaspoon white sugar (optional)

DIRECTIONS
In the container of a blender, combine the mixed berries, strawberry yogurt, banana, milk and sugar. Cover, and blend until smooth. Pour into glasses and serve.

4 Servings 119 calories per serving and 1.6 g fat



Enjoy!

Successful Weight Loss

Ingredients for Success
By Paige Waehner, About.com
Updated: March 24, 2006

You already know how to lose weight...At it's simplest, you need to burn more calories than you eat, right? And exercising and eating healthy is the healthiest way to do that, right? But, successful weight loss doesn't start with your body--it starts with your mind.
As we've all discovered, the mind is a powerful thing--it can take you to success or failure, depending on your attitude. What you think about yourself can make the difference between reaching your goals and quitting before you even get close. So how do you get your mind right to make exercise and healthy eating a part of your life? Below are some key ingredients you can rely on to reach your goals.

Commitment
You already know you have to commit to being healthy, but what does that actually involve? It's more than just shouting from the roof tops "I'M COMMITTED TO BEING HEALTHY!" Being committed means you have to wake up every day and decide you're going to make healthy choices. Being committed is a choice and something you have to reinforce each day. So how do you do that? Use these tips to help you commit to your goals:
Plan and Prepare. The night before, plan your workout for the next day and get all your stuff (gym bag, clothes, etc.) ready to go. Decide what and when you'll eat and get your meals ready. Make it as easy as possible to follow through with your plans.
Motivate Yourself. Remind yourself throughout the day of your workout plans--send yourself a reminder or have a friend call and ask about your workout, so it's always in the front of your mind.
Hold Yourself Accountable. What will happen if you skip that workout? You need to have consequences so that missing your workout isn't an option--maybe you can't watch your favorite TV show until you exercise. On the other side, you can also reward yourself for working out--just make sure you don't reward yourself with food.
Remember Your Goals. As you're getting ready for the day, remember what your goals are. Weight loss? More energy? Whatever it is, that workout is an important step in reaching it. Remind yourself of the big picture--what you do today counts!

Discipline
Such an ugly word, I know, but discipline is a part of successful weight loss and just another way of saying self-control. Think of how you practice self-control in the other parts of your life. Each day you fulfill your obligations to work and family, even when you'd rather just lie in bed and sleep late. That takes discipline. The same can be true of exercise. Of course, it's easy to make yourself go to work because there are consequences if you don't--you won't make as much money or you could lose your job. But if you don't workout, the consequences aren't as immediate, are they? Try these ideas to get more disciplined with exercise:
Make Exercise a Habit. Part of being disciplined is creating a habit. You may not want to brush your teeth every night, but you do it anyway because you always do it right before bed...it's a habit. You can do the same thing with exercise by keeping your workouts on specific days and times each week (if you can). Knowing that every Monday at 6 a.m. will find you at the gym will make it that much easier to show up for your workouts.
Know the Consequences. You already know what happens if you don't brush your teeth--cavities, gum disease, painful dental experiences, etc. But what are the consequences of not exercising? Make a list of all the things that could happen to your body and mind without exercise such as weight gain, increased risk of heart disease, diabetes and cancer, to name a few.
Get Some Help. One sure way to show up for your workout is to have someone waiting for you. One option is a personal trainer--someone who will hold you accountable for your workouts while educating you all at the same time. Another option is to get a workout buddy and have consquences if you don't show up. Having that support will make exercise more enjoyable AND keep you on track.
Make a Deal With Yourself. Don't feel like working out? Promise yourself you'll just do a warm up. If after 10 minutes you still don't want to workout, you can quit and go home. The majority of the time, you'll keep going...trust me.

Honesty
Being honest with yourself about what you'll really do is a tough one. Many people fail at weight loss because they set their sights too high, planning so many workouts and diet changes, it's impossible to follow. This is where a little self-awareness comes in and what that means is figuring out what you'll really do to reach your goals. Take some time to ask yourself some crucial questions before embarking on another failed journey. Ask yourself:
How much time will you really spend exercising? Forget the guidelines and decide what you'll actually do...then plan your workouts accordingly. If you're not going to spend an hour doing cardio, don't set that as a goal--set a goal you can reach!
Are you willing to do what it takes to reach your goals? If you want to lose weight, are you willing to change your eating habits? What if that means spending more time cooking and shopping? Preparing your meals in advance? Saying no those daily lunches out with co-workers? What if it means you have to keep track of what you're eating and work on your bad habits? Decide if you're really willing to commit to doing that every single day.
Can you accept failure? A big part of weight loss is falling off the wagon...and it WILL happen. It happens to all of us! What happens if you flub up one day and give into those pizza cravings? What if you eat that extra piece of pie? Are you willing to accept your slip-up and get back on track or will you just quit at the first mistake? Be honest with yourself about this one because willingness to persevere in these circumstances can mean the difference between success and failure.

Flexibility
Maybe this has happened to you: You start an exercise program--you're working out, eathing healthy and feeling great. Then, Something Happens--an injury, an illness, a mean boss heaping more work on you. Whatever it is, it throws you off and before you know it, you've completely stopped working out.
It's important to realize that these kinds of things will happen on a regular basis. Your job is to be prepared and, to do that, you have to be more flexible. You need to be willing to...:
Change your workouts when necessary. If you suddenly have to work late, decide you're still going to exercise...just in a different way. This might mean squeezing in some stair walking or short, brisk walks whenever you can. Decide you'll do something, even if it's just a quick walk.
Do shorter workouts. Many people quit exercise when they don't have time to do a full workout. Remember this: Something is always better than nothing. If you only have 10 minutes, use it! It might mean getting up early and lifting weights for 10 minutes before work. Stay committed, but give yourself permission to do what you have time for until things calm down. Try these 10-minute cardio ideas and don't forget strength training too.
Be creative. Yes, there are guidelines for exercise, but when time is short, stop worrying about the rules and do what you can. This might mean combining cardio and strength workouts, spreading out your workouts throughout the day or making your household chores a workout, if that's all you have time for. I have one client who runs around the ball field while she watches her son play baseball--now that's creative!

Consistency
Consistency is what comes from all that discipline, commitment, honesty and flexibility we've been talking about. Why? Because being consistent with your eating and exercise is the only way to reach your goals. Exercising heavily for 3 weeks and then quitting for a month isn't going to work. Your assignment?
Find a program that you can live with for the rest of your life. Do something you enjoy and that fits into your daily schedule.
Create, through trial and error, a workout routine that fits with your life, your goals and your needs.
Find a way of healthy eating that you can live with for the rest of your life. You already know that diets don't work--at least for the long-term.
Give yourself a little leeway to make mistakes and, above all, don't expect perfection. Be ready to screw up from time to time, acknowledge it and then use it to do better.
Don't be afraid to experiment. Try different workout activities and times. Try different ways of eating and preparing your food. Find what works for you!
In the end, losing weight requires you to draw on all of your strengths while acknowledging your weaknesses--not an easy thing to do. The good news is, you have many resources to rely on, most of them readily available right there in your own mind. And it helps to have some outside motivation as well. Don't forget to reward yourself for your successes and don't be afraid to count on yourself...you know what to do.

Recipe--Grilled Orange Chicken Fingers

Ingredients
1 pound boneless, skinless chicken breasts, trimmed of fat
1 1/2 tablespoons Dijon mustard
1 1/2 tablespoons frozen orange-juice concentrate, thawed
1 1/2 tablespoons honey
1 teaspoon sesame oil
1/2 teaspoon freshly ground pepper
Salt to taste

Directions
Cut chicken crosswise into 3/4-inch-wide strips. Whisk together mustard, orange-juice concentrate, honey, sesame oil and pepper in a medium bowl until smooth. Add the chicken and toss to combine. Cover and marinate in the refrigerator for 15 minutes.
Meanwhile, preheat grill or broiler. Lightly oil rack or coat with nonstick cooking spray. Remove the chicken strips from the marinade, discarding remaining marinade. Grill or broil until no longer pink in the center, 2 to 3 minutes per side. Season with salt and serve.

Makes 4 servings and 174 calories per serving

10 Healthy Foods That Will Make You Fat

This tip comes from Maggie:

This month, C. W. Randolph Jr., M.D., Diet.com expert and co-author of From Belly Fat to Belly Flat, writes about common misconceptions about diet-friendly foods.

Most dieters mistake the following food choices as great to eat while dieting. Unfortunately, they are loaded with fats, preservatives and hidden calories... all big saboteurs of a slimmer belly, thighs or rear.
1. Diet soda
Soda is never good for you, but diet sodas create more insulin in your body, which means more sugar. Diet soda also inhibits the hormone leptin, which regulates your metabolism and appetite. Try a glass of water with your meal instead.
2. Pretzels
You may think they're better than potato chips, but they're made with enriched white flour and loaded with carbohydrates, a big diet no-no.
3. Fruit juices
These can contain high amounts of sugar. And depending on the brand, some may only have 5 percent natural fruit juice. Eat your fruits rather than drink them. Two servings of citrus a day provides your body with D-Limonene, which has been shown to promote the detoxification of estrogen.
4. Salad kits
Salad dressings can add hundreds of calories and more fat than you need to consume in one day. Lighter varieties are better.
5. Reduced-fat peanut butter
A reduced-fat version seems like a great idea, but the fat that is removed is replaced with fillers, with no reduction in calories. Using a bit less of the full-fat version is the healthiest choice.
6. Poultry hot dogs
All hot dogs include skin and fat, even those made from poultry. Try a low-fat or fat-free dog as a lower-calorie alternative for your cookouts.
7. Cereal bars
You can find plenty of cereal bars that are low in fat and calories, but you have to look. Many are high in sugar and saturated fat. Make sure to read the labels to avoid starting your morning with an addition to your belly!
8. Frozen yogurt
Frozen yogurt contains added sugar, which translates to extra calories. Look for the low-fat labels and indulge sparingly.
9. Rice cakes
These crispy treats can cause your blood sugar to spike, which in turn causes your body to store unwanted fat by slowing down its ability to burn it off. And beware of flavored rice cakes: They're loaded with sodium.
10. Granola
All those wonderful healthy things added together must be good for you, right? Wrong. Granola contains about 350 calories and 12 grams of fat per 3/4 cup — plus a ton of sugar. Low-fat or low-sugar granolas make for a better snack.
C.W. Randolph, Jr., M.D. and Genie James, M.M.Sc., are co-authors of From Belly Fat to Belly Flat and co-founders of The Natural Hormone Institute of America.

Calorie-Cutting Tactics by Readers Digest

Starvation and deprivation diets simply don't work. Instead, the little things are what matter. Here are seven ideas to get you started:

1. Eat breakfast.

A study published in the February 2002 journal Obesity Research found that eating breakfast was a key behavior among people who averaged a 60-pound weight loss and kept it off an average of six years. Participants told researchers that skipping breakfast made them so hungry that they overate during other meals and snacked on unhealthy, high-calorie foods.

2.Measure that cereal.

The average serving of cereal is 1 cup. Yet most adults pour out at least twice that.

3. Scoop and save.

Every now and then someone comes up with such a cool kitchen utensil that you just have to rush right out and buy it. That's the Lê Scoop. Its function: to scoop out the inside dough from a bagel, leaving you with the outer crust (and, of course, less fat and fewer calories). Fill the inside with nonfat cottage cheese sprinkled with ground flaxseeds for an easy, low-fat, low-calorie breakfast.

4.Buy the smaller size.

The larger the portion in front of you, the more you'll eat. It's a proven fact. When researchers sent 79 parents home with a video and either 1- or 2-pound bags of M&Ms along with either a medium or jumbo size tub of popcorn for each family member, they ate more M&M's from the 2-pound bag than the 1-pound bag, and about half a tub of popcorn, regardless of the tub size.

5. Make smart switches.
See how much you can save by switching from high-fat, high-calorie indulgences to lower-fat, lower-calorie options. Just by making the following substitutions, you could lose 25 pounds a year:

Instead of eating this once a week	Try this once a week	Calorie savings
Large fries	1-ounce snack-size bag of potato chips	383 calories a week, or 5.7 pounds a year
Fried chicken breast	Roasted chicken breast and wing and thigh without skin	243 calories a week, or 3.6 pounds a year
Burger	Veggie burger	216 calories a week, or 3.2 pounds a year
Three slices bacon	Two slices deli-style ham and two eggs and egg substitute	199 calories a week, or 3 pounds a year
Chocolate ice cream	Nonfat fudgsicle bar	240 calories a week, (1 cup) or 3.6 pounds a year
Pasta carbonara	Pasta with tomato sauce (1 cup)	246 calories a week, or 3.7 pounds a year
One slice cheesecake	One slice angel food cake with strawberry topping	130 calories a week, or 1.9 pounds a year

6. Skip the soda.
If you drink non-diet soda, you can cut 160 calories (per 16 ounces) out of your day just by switching to diet soda. Better yet, drink green tea or water flavored with a squeeze of lemon or lime.

7. Start with soup.

Studies show that people who start a meal with soup--especially broth-based soup--end up eating fewer calories by the end of the day without feeling hungrier.