North African Salad Recipe Below

(ARA) – In the diet craze that has captured our attention over the last four decades, the one plan that stands out from the rest is the Mediterranean Diet. Since the Mediterranean embraces more than 20 countries, each with its own cuisine, the diet is really a fusion of the many foods consumed by the nations bordering the sea.

Olive oil is the anchor of the Mediterranean diet. No other natural oil has as much monounsaturated fat. When drizzled on salads and vegetables or grilled fish, it adds a pleasing aroma and texture. But olive oil by itself is somewhat bland and is always accompanied by liberal amounts of salt.

Salt is central to the Mediterranean diet – olives can only be consumed if they’re soaked in brine for weeks. Feta cheese is cured and stored in salt brine. Capers, anchovies, codfish and roe are all Mediterranean staples routinely packed in salt. The breads, pastries and sauces of the Mediterranean are all high in salt. Virgin olive oil, so cherished for making salads, is slightly bitter because of all the unique antioxidants it contains, so salt is especially important for improving its taste. Greek taramosalata is made from salted codfish roe, while tzatziki is made from salted, fresh cucumbers that are drained and added to yogurt; North African baba ghanoush is made of roasted eggplant, blended with tahini, garlic, lemon juice, olive oil and lots of salt. Yet, the people of the Mediterranean, who enjoy all these foods, have the world’s best cardiovascular health.

The diet is so healthy that the National Heart, Lung and Blood Institute (NHLBI) used it as a model in its famous DASH Study (Dietary Approaches to Stop Hypertension), which confirmed that the Mediterranean/DASH diet was healthier than the typical American diet and effectively reduced blood pressure.

NHLBI then repeated the study to check the effect of salt. The new DASH-Sodium trial again demonstrated that the DASH diet could reduce blood pressure. Compared to an American diet, DASH showed a greater reduction in systolic blood pressure.

While some policy makers encourage the public to reduce their salt intake, their advice could have harmful unintended consequences such as discouraging Americans from trying this healthful, tasty diet. Cutting one-third of the salt dramatically reduces the palatability of the Mediterranean diet and makes it much less desirable for most people, while cutting two-thirds of the salt makes the diet completely unacceptable. The net consequence of such a strategy will be far fewer people consuming the diet and enjoying its critical health benefits – reducing heart disease, obesity, diabetes and hyperlipidemia, and improving cognitive function.

The Mediterranean diet has proved its worth for centuries. For more information on salt and health go to www.salthealth.org.

To help you get started with a healthy Mediterranean meal, try the following recipe:

North African Salad

Ingredients
3 tablespoons extra-virgin olive oil, plus 1/4 cup
2 to 3 cloves garlic, crushed and minced
1 pound box Israeli couscous (or any tiny pasta such as ziti)
3 cups chicken stock
2 lemons, juiced
1 lemon, zested
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 cup chopped fresh basil leaves
1/2 cup chopped fresh mint leaves
1/3 cup finely chopped Italian parsley
1/3 cup dried chopped dates
1/4 cup slivered almonds or pistachios, toasted

Directions
In a medium saucepan, warm 3 tablespoons of the olive oil over medium heat. Add the garlic and saute for one minute. Add the couscous and toast until lightly browned, stirring often, about five minutes. Carefully add the stock, and the juice of one lemon and bring to a boil. Reduce heat and simmer, covered, until the couscous is tender, but still firm or al dente, stirring occasionally, about seven to nine minutes. Drain the couscous.

In a large bowl, toss the cooked couscous with the remaining olive oil, remaining lemon juice, zest, salt and pepper and let cool. Once the couscous is room temperature, add the fresh herbs, dried dates and almonds/pistachios. Toss well and serve.

Courtesy of ARAcontent

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(ARA) – Many favorite comfort foods are chock-full of fat and calories. But a few simple tweaks can transform familiar favorites into delicious and nutritious meals your family will ask for time and time again.

The nutrition experts at Mayo Clinic share their top five tips for healthy recipe makeovers that cut the calories, boost the nutrition, and keep the taste:

1. Cut the fat and sugar
When you cut sugar and fat out of your favorite recipes, you reduce the calories. Most recipes can be altered without making the food taste different. Reduce the amount of sugar by one-third to one-half and play up the other flavors in the dish by increasing the amount of spice, such as cinnamon and nutmeg, the recipe calls for. Replace half the fat (like butter or shortening) in baked goods with applesauce or mashed banana.

2. Swap out
Make whole wheat French toast instead of using white bread. Add fiber to family spaghetti night by using whole wheat pasta. Replace whole milk with 1 percent or fat-free milk and you’ll cut fat and calories without anyone even noticing.

3. When in doubt, leave it out
Do you really need extra cheese on top of your pasta? Or frosting and nuts on that brownie? While items like mayonnaise, butter and syrup might seem like a delicious bonus, leaving them out can reduce sugar, fat and calories. And, in most cases, you won’t even miss them.

4. Small plates mean a smaller waistline
You should eat enough food to be satisfied, but not enough to give you that uncomfortably full and bloated feeling. Strive for a variety of foods and reasonable portion sizes. If you’re served a huge portion of food at a restaurant, immediately ask them to box up half of it. It’s like getting two meals for the price of one.

5. Change techniques
Instead of frying, try baking, broiling or grilling. Instead of sauteing, try steaming. Use nonstick cooking spray instead of butter or oil and baste food with wine or vegetable broth instead of oil or fatty meat juices.

Making a few simple substitutions and changing your method of preparation can result in mouthwatering new versions of your family’s favorite foods. The next time you are looking for a delicious and nutritious meal without all the fat and calories, try these simple recipes from the Fix-it and Enjoy-it Healthy Cookbook.

Herb Marinated Steak

Makes four servings.
Prep time: 10 minutes
Marinating time: six to eight hours (or overnight)
Cooking/baking time: 12 to 18 minutes
Standing time: 10 minutes

Ingredients:
1/4 cup chopped onion
2 tablespoons fresh parsley
2 tablespoons balsamic vinegar
1 tablespoon olive oil
2 teaspoons Dijon-style mustard
1 clove garlic, minced
1 pound London broil or chuck steak

1. Combine onion, parsley, vinegar, oil, mustard and garlic in a bowl.
2. Place meat in a sturdy plastic bag. Add onion mixture, spreading it on both sides of the meat. Close bag securely.
3. Place filled bag in a long dish in case of leaks. Marinate in refrigerator six to eight hours, or overnight. Turn over at least once while marinating.
4. Pour off marinade. Place steak on rack in broiler pan so meat is about 5 inches from heat source. Broil about six to eight minutes on each side for rare; nine minutes on each side for medium. You can also grill the steak instead of broiling it.
5. After broiling, allow meat to stand for 10 minutes.
6. Carve diagonally across the grain into thin slices.

210 calories, 10 grams total fat, 3 grams saturated fat per serving.

Guilt-free Golden Mashed Potatoes

Makes eight servings
Prep time: 30 minutes
Cooking/baking time: 40 to 45 minutes

2 pounds Yukon Gold potatoes
2 reduced-sodium chicken bouillon cubes
1/4 cup skim milk
Half an 8-ounce package fat-free cream cheese, softened
1/4 cup fat-free sour cream
1/2 cup low-fat sharp cheddar cheese, shredded
1/4 teaspoon white pepper
2 teaspoons fresh parsley, chopped

1. Peel and cut potatoes into small cubes. Place in 4-quart saucepan with bouillon and water to cover.
2. Cover pan. Bring to a boil and cook until very tender, about 30 minutes.
3. Drain and return potatoes to pan.
4. Preheat oven to 425.
5. Mash potatoes with electric mixer or hand-held ricer.
6. Add all remaining ingredients to potatoes except parsley. Mix well.
7. Place six oval-shaped mounds of potatoes on baking sheet, lightly covered with vegetable spray.
8. Bake in preheated oven 10 to 15 minutes, or until golden brown.
9. Garnish with parsley just before serving.

118 calories, .5 grams total fat, .3 grams saturated fat per serving.

Recipes reprinted from “Fix-it and Enjoy-it Healthy Cookbook.” Copyright by Good Books. Used by permission. All rights reserved.

For more healthy cooking tips and recipes, visit MayoClinic.com.

Courtesy of ARAcontent

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Before you resort to grabbing the usual empty calorie options like chips, cookies and candy, why not take a more proactive approach? By following a few easy guidelines and taking advantage of the office fridge, you can create a personalized “vending machine” full of sensible treats.

“A smart snacking strategy helps you curb cravings, stabilize your blood sugar and keep your energy levels up,” says Devin Alexander, chef and bestselling author of “The Biggest Loser Family Cookbook.”

Alexander feels that snacks should not be viewed as just a treat between meals, but as an essential part of a healthy lifestyle. By taking a more serious view of these mini-meals, you can learn to plan and prepare for your cravings with guilt-free options. In addition, when you provide your body with smart snack fuel, you ensure that you won’t be starving when it comes time to eat your main meals and you will make better eating choices overall.

Alexander offers four quick tips to help start your new “vending machine” off on the right track:

Bring Snacks from Home
Rather than rely on the baked goods someone left in the office kitchen or the communal candy jar to provide a balanced snack solution, bring snacks from home as the first step in taking control of your snacking habits. In addition, stocking up at the grocery store is a more budget-friendly option than spending a few dollars each day at the vending machine. Keep your waistline and your wallet in check with this simple step.

Flavor, Flavor, Flavor
Making smart choices doesn’t mean you have to rely on bland celery sticks or rice cakes to control your snack cravings. Look for wholesome options that leave you satisfied and also taste great. Sargento natural cheese snacks are only 50 to 80 calories per individually wrapped serving and research has found that people find cheese just as delicious as chips or cookies.

“Keeping a stash of fruit, nuts and cheese sticks in the crisper assures that you have a quick, healthy and tasty snack on hand that will provide both protein and fiber to keep you feeling full longer,” says Alexander.

Co-Op with Coworkers
Don’t try to go it alone; start a snacking support system! Coordinate with colleagues to set up a schedule that rotates responsibility for bringing different smart snack options each week. To start things off on the right track, provide suggestions for healthy snacks, like low-fat brownies, trail mix, a fruit and cheese plate or nuts. As the schedule continues, you can all add new favorites to the list of “approved” snacks. The group accountability will motivate you to stay on track and avoid poor choices. Be sure to enjoy your “off” weeks when your office mates are bringing the healthy munchies.

Keep it Convenient
Knowing that your afternoons will still be as busy and hectic as ever, make sure to choose snacks that won’t take a lot of time to prepare before eating. “Make it easy on yourself,” says Alexander. “Snacking shouldn’t add any stress to an already full work day.” Conveniently pre-portioned and individually wrapped Sargento natural cheese snacks, like String Cheese or Reduced Fat Sharp Cheddar sticks, are a great way to eat on the go.

By using the above tricks to combat poor snacking choices, you should find your afternoons more productive and yourself more energized. You’ll be up for that promotion in no time.

Find more snacking tips from Devin Alexander at www.sargento.com.

Courtesy of ARAcontent

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“Skipping breakfast only delays hunger, and often leads to overeating later in the day,” explains Bob Greene, an exercise physiologist, personal trainer to Oprah Winfrey and author of ‘The Best Life Diet Cookbook.” “But not just any breakfast will do. Some standard options like Danishes or doughnuts are simply empty calories. Instead, choose a balanced, nutritious dish.”

That means your breakfast should include all three “macronutrients”: carbohydrates, such as whole-grain toast; healthy fats like nuts or nut butters; and lean protein (such as egg whites and nonfat or 1 percent dairy). This combination offers a wealth of nutritious ingredients, but is also the most satisfying for the calories and will keep your hunger in check until lunch, Greene explains.

Protein — especially high-quality protein, such as eggs — helps quell appetite. Greene recommends Crystal Farms AllWhites and Better’n Eggs as a convenient way to add lean, high-quality protein to your morning meal. Made from real eggs — but with no fat, no cholesterol and half the calories — AllWhites and Better’n Eggs are optimal sources of protein. Both products come in easy-to-pour cartons and can be found in the dairy case of your local grocery store.

“We all have busy lives, but it couldn’t be easier to add lean protein to your breakfast,” Greene says. “From traditional scrambled eggs to increasing the protein in a smoothie recipe, egg alternatives bring healthy convenience right into your fridge.”

For an on-the-go breakfast option packed with protein, Greene recommends this makeover of the traditional greasy breakfast sandwich. Prepared in just 10 minutes, the Spicy Bacon and Cheese Eggwich combines high-protein egg substitutes with cheddar cheese and lean turkey bacon in a whole-wheat English muffin. With 17 grams of protein, this sandwich also includes good sources of fiber and calcium — two other essential nutrients that are often lacking from morning meals.

Spicy Bacon and Cheese Eggwich
Time to Table: 10 minutes

Ingredients:
1 cup (8 ounces) Better’n Eggs
1/4 teaspoon cayenne hot pepper sauce
1/8 cup (1/2 ounce) shredded Cheddar cheese
2 slices turkey bacon, cut in half crosswise
2 whole-wheat English muffins, split

Directions:
Spray 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat. Add Better’n Eggs and stir in hot pepper sauce. As egg substitute starts to set use spatula to lift edge of eggs, letting uncooked eggs flow to bottom of skillet. Cook until egg substitute is set but still moist. Sprinkle shredded cheese on top and then fold over the egg substitute so the cheese melts in the middle.

Place turkey bacon on microwave safe plate. Cover with paper towel. Microwave on high for 30 to 40 seconds or until warmed.

Toast each half English muffin in toaster. Spoon about 1/2 cup mixture on top of two toasted muffins. Top each with one piece cooked bacon. Top with remaining toasted muffins.

Makes two servings. Nutrition per serving: 226 calories, 54 from fat; 6 grams total fat; 2.5 grams saturated fat; 15 mg cholesterol; 534 mg sodium; 27 grams total carbohydrates; 5 grams dietary fiber; 17 grams protein.

For more healthy on-the-go recipes, visit www.betterneggs.com and Bob Greene’s Web site, www.TheBestLife.com.

Courtesy of ARAcontent

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Growing concerns about the obesity epidemic, however, have piqued our interest in finding our favorite foods with fewer calories. One way we are reducing caloric intake is by purchasing foods and beverages that are made with low-calorie sweeteners.

Recent consumer surveys find that taste, safety and convenience are the top three factors influencing our food purchases. Similarly, we sometimes opt for foods that we associate with wellness or good health, but we wish they would taste as wonderful as our favorite treats. Low-calorie sweeteners like aspartame and sucralose allow people to enjoy the sugar-like sweetness of our favorite foods, but without the unwanted calories.

According to a recent analysis by SRI Consulting, aspartame, with almost 60 percent of market share, is chosen most often by manufacturers of products with low calorie sweeteners. Aspartame is estimated to be used in more than 6,000 food products worldwide, including most diet soft drinks, sugar-free chewing gums, gelatins, yogurts and more.

For many years, unfounded misinformation about aspartame found its way into the discussion about low-calorie foods and beverages. However, people should be reassured because this phenomenon recently has been addressed with the most extensive research review ever conducted about aspartame’s safety – published in September 2007.

A blue ribbon panel of international toxicology experts spent nearly a year reviewing the totality of aspartame research from around the world – more than 500 scientific articles – and confirmed the proven safety of aspartame. Bernadene A. Magnuson, Ph.D., a University of Maryland food toxicologist, served as panel coordinator for the distinguished eight-member panel chaired by William J. Waddel, MD, Professor and Chair, Emeritus of the Department of Pharmacology and Toxicology at the University of Louisville School of Medicine.

“The report reviewed and integrated the body of research on aspartame published over the past four decades in the FDA Federal Register, National Toxicology Program studies reports, scientific literature databases and over 500 research articles,” explains Magnuson. “Consumption, application and use of aspartame was thoroughly reviewed as well as the metabolism of the product. Consumption, even at levels much higher than that expected under typical circumstances, has virtually no impact on levels of blood constituents such as amino acids, methanol or glucose.”

With people seeking clarity about harmful effects, the good news is that similar to previous studies of aspartame, no adverse effects were noted when ingesting aspartame at higher than recommended levels for headaches, seizures, pregnancy and infant development, or any form of cancer. “No credible link was noted between consumption of aspartame at levels found in the human diet and conditions related to the nervous system and behavior, nor any other symptom or illness. It does not increase hunger in those who use it; to the contrary, studies indicate it might be an effective tool as part of an overall weight management program,” the panel concluded. While this conclusion may not have been surprising to the health professional community and regulatory agencies that have confirmed aspartame’s safety time and time again, it should be reassuring to consumers.

As we make decisions about which foods to consume, and make our best efforts to consume our favorite foods in moderation, it is important to be aware of all of the facts to make healthy choices. While finding the right balance of nutritious and tasty foods requires due diligence, what it absolutely clear is that low-calorie sweeteners can be a part of the solution.

Courtesy of ARAcontent

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The most common resolution of all (and the most commonly broken) may be the most important: I’m going to eat healthier and exercise! Driving to the gym in the dark and cold loses its appeal fast, and most people slide back into poor eating and workout habits before January turns to February. But the road to success is paved with small victories and one easy step toward healthy eating is to change the way you snack.

A recent Ipsos Reid survey found that many Canadians feel they aren’t getting enough nutrition every day and two thirds may be turning to multi-nutritional snacks to fill the gap. Good move! A simple change like snacking on high-quality, high-fibre granola bars may be one way to help balance your diet. And because our busy lives often cause us to miss or delay meals, healthy snacking should be a top priority.

According to registered dietitian Pierrette Buklis, Nature Valley’s new whole grain FibreSource bars are a good choice. “With 130 calories or less, they’re packed with whole grains and high in fibre. They also contain Omega-3, an essential nutrient for a healthy body.” This kind of snack also represents 20% of an adult’s daily fibre requirements, an area where most of us fall short.

The secret to a successful New Year’s resolution is keeping it real. Pick something you can actually carry off. Put a couple of high-fibre bars in your desk drawer, your purse or your glove compartment. Your health doesn’t necessarily depend on radical or overwhelming changes. A quick modification to your snacking habits might just give you the confidence to try the next step.

Credit: www.newscanada.com

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(NC)-After several weeks of eating and drinking over the holidays, there is no better time than right now to make a fresh start. With a list of New Year’s resolutions firmly in place, a “cleansing” detoxification (detox) diet may be at the top of your list.

Designed to help your body clear out a build-up of toxins, a detox diet can help you feel healthy and refreshed, while improving digestion and clearing up your skin.

Avoid: Simple sugars (fruit juice, candy, pastries) and processed or refined foods (white breads, crackers and pastas); foods that contain artificial sweeteners, additives or preservatives; alcohol and caffeine-containing beverages (coffee, regular tea and soda); saturated (”bad”) fat found in red meat and dairy products; and common allergens such as wheat and peanuts.

Include: Plenty of fresh vegetables and some fruit, which provide dietary fibre; whole grains such as brown rice and quinoa; lean protein from fish, chicken, turkey, egg whites, tofu, beans and nuts; filtered water (8-10 cups each day); and caffeine free herbal or green tea. Choose organic products whenever possible to reduce exposure to harmful pesticides and hormones.

The following tips will help get you started on a detoxification diet:

. Pick a detox diet that realistically fits with your lifestyle. Purchase any groceries you will need in advance and have a set of meal ideas planned for the entire duration of your detox.

. Working towards a goal is much easier if you can share the journey with a friend or family member. It is important to have someone who can motivate and encourage you to stick with the detox program.

. Headaches, nausea and fatigue are some of the symptoms you may experience during the first few days of your detox. To prevent headaches from caffeine withdrawal, gradually decrease your intake of coffee or switch to decaf a few days prior to beginning the diet.

. Take a daily multivitamin such as Jamieson Super Vita-Vim to help supply any essential nutrients you may be missing from your diet during the detox.

. Add 20 to 30 minutes of gentle physical activity to your daily routine (such as walking or yoga) to get blood and oxygen flowing to the tissues and help your body to eliminate toxins.

. Remember that the hardest part of any diet is getting through the first few days. The key to success is to think in terms of making long-term healthy lifestyle changes — which a detox can help you get started with.

More information is available online at www.jamiesonvitamins.com or toll-free 1-800-265-5088.Credit: www.newscanada.com

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This will allow you the time to schedule a quick and easy meal on Wednesday when your son plays hockey and a late dinner on Thursday because of a parent-teacher interview.

Cruise the grocery store with a list

A grocery list will ensure that you bring home everything you need to prepare the tasty and nutritious meals you planned. This simple trick will help you to save money by avoiding impulse buys

Choose seasonal produce

Buying fruits and vegetables in season lets you enjoy peak flavour at modest cost. Buy apples in the fall, asparagus in the spring and peaches in the late summer. When the price of fresh produce is high, choose frozen fruit and vegetables to save money.

Equip your kitchen for low fat food preparation

This needn’t be expensive. A steamer for vegetables helps retain their flavour and nutrients without added fat; a pan with rack allows the fat to drip away from meat to help you achieve low fat, flavourful cooking; and non-stick cookware lets you to brown or sauté without added fats or oils.

Use cooking methods that do not add extra fat to the dish

Steamed vegetables are especially flavourful when herbs are added to the steaming liquid. Broiled or grilled meats are lower in fat and develop a rich golden colour that adds visual and taste appeal. Baking, especially in a pan with a rack, is another low fat cooking method.

Learn more in the Canadian Diabetes Association’s new resource, Beyond the Basics, available online at orders.diabetes.ca.

Credit: www.newscanada.com

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Have you ever used your hands as measuring instruments? They are always with you and will help you on the path to understanding healthy portions.

Keep control of your portions by thinking of the “space on your plate ”

A well-balanced plate will consist of 1/4 protein (e.g. chicken or fish), 1/4 starch (e.g. rice, pasta, couscous) and 1/2 vegetables. Add milk to drink and fresh fruit for dessert and you are well nourished at a moderate calorie expense.

Double check your serving size

Most of us are victims of the supersize phenomenon. Research shows that people who are presented with larger containers of food eat more than those consuming snacks from smaller containers. Make this work for you. Eat your dinner on the smaller luncheon plate-your serving will look larger and more satisfying.

Good things come in small packages

If you want to “splurge” on some treat, as we all do at some time, think in terms of a single size container: not a whole chocolate bar, but the mini size, not a 200g bag of potato chips, but a 43 g size. This will give you the indulgence of a treat that you want, but allow you to stop while the calorie count is still low.

Look for more ideas in the Canadian Diabetes Association new resource, Beyond the Basics available online at https://orders.diabetes.ca.

Credit: www.newscanada.com

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Try Something New

There is no law that says you can’t munch on cold vegetable pizza for breakfast, or combine any type of tropical fruit with a bit of peanut butter or honey. Sometimes it’s fun to just browse the produce section of your grocery store to see what unusual fruits and veggies might tickle your fancy. How about baking a plantain and adding it to a dish of low-fat yogurt for dessert? Sometimes the best fresh produce is the stuff that we have never tried before, so get adventurous and taste something new and different. Food and nutrition have never tasted so good.

Spice it Up

Perhaps some of the dishes that your family has become bored with eating simply need a little extra pizzazz to rekindle the interest and keep food and nutrition a tasty combination in your household. Fresh herbs can do much to bring out the flavor of many of your dishes. Rosemary tastes great on many meats and poultry, and cilantro can be the perfect addition to a bean dish. Try tossing a few fresh selections, like chives and parsley, into your next salad for some additional zing. You may be pleasantly surprised at your family’s reaction.

Make it Easy

Despite what the fast food chains have taught us, food on the go does not have to be stuffed full of fat, calories and sodium. For a quick breakfast that combines fast food and nutrition, grab a bag of your favorite dry cereal for munching in the car. You can add a drinkable yogurt to the mix for a well-rounded and filling meal. Wash and chop up a few fresh fruits and vegetables after you bring them home from the store, and keep them in airtight containers in the fridge for a quick and easy snack. Baked tortilla chips and salsa are not only fast, they taste so good that you might forget you’re eating healthy.

Food and nutrition combinations don’t have to mean tasteless or complex dishes to feed your family. With a few tips and tricks, you can serve your clan a healthy menu that they are sure to love.

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