10/30/11

Nature's Cleanser

Get lean--and stay energized--by bulking up on fiber-rich foods

Adding more fiber to your diet is an easy way to stay lean, especially during the winter months when calories consumed can outnumber calories burned while exercising, says Amy Jamieson-Petonic, RD, director of wellness coaching at the Cleveland Clinic and a spokesperson for the American Dietetic Association.

Fiber swells in the stomach and intestinal tract, which helps you feel fuller longer, so you eat less. Tufts University researchers found that adding 14 grams of fiber a day to their diets helped people eat about 10 percent fewer calories and lose five pounds over four months. And a 2008 study at Penn State University found that people who put more broccoli and less roast beef and rice on their dinner plate consumed up to 86 fewer calories—but felt just as full. "The increased fiber and water content curbs people's hunger," says Jennifer Meengs, RD, one of the study's authors.

Fiber is the indigestible part of plants: It travels through the digestive system intact and flushes out the plumbing "like nature's scrub brush," says Jamieson-Petonic. But beyond keeping you regular, fiber-rich fruits and vegetables often contain vitamins and minerals that we need for energy and recovery. By targeting fiber, you're indirectly upping your nutrient density, Jamieson-Petonic says. "Plus, research indicates that a high-fiber diet reduces your risk for cardiovascular disease, cancer and diabetes," she says.

But don't overdo it. Experts recommend 25 to 38 grams of fiber per day—any more and you'll likely experience excessive gas and undesirably urgent movements. To avoid such discomforts, Jamieson-Petonic recommends we gradually increase our fiber intake while also increasing water consumption. "Fiber draws water from the intestinal lining, so you'll need additional fluids to help move things along," she says.

A Question of Timing 
Fiber's filling properties are great—except when you're sprinting. That's when you want ready fuel, not bulk that cuts down on how fast you can tap into food's energy. "Fiber slows digestion and the release of sugar into the system," says Coni Francis, RD, senior manager for scientific and government affairs at GTC Nutrition. That's why high-fiber foods tend to score low on the glycemic index (GI).

So low-GI foods that are high in fiber (like beans, apples and whole grains) aren't a smart fuel choice during your exercise routine. It's also best to limit fiber right afterward, when recovering muscles require the immediate replenishment of high-GI foods. Instead, eat fiber-rich carbohydrates (such as rolled oats or brown rice) before your workout: They'll provide sustained energy and keep you from bonking. "Fiber spares your glycogen stores for as long as possible to help you get through your exercise," says Jamieson-Petonic. And enjoy fiber-rich fruits and vegetables as snacks and additions to regular meals.

10/18/11

Recovering with Fruit


BLUEBERRIES

Blueberries get their hue from anthocyanidin, a compound that protects against muscle-depleting free radicals and quells inflammation, making them a great post exercise food, says Amy Jamieson-Petonic, RD, director of wellness coaching at Cleveland Clinic. They also contain vitamins C and K and manganese, nutrients that fuel the immune system and improve bone health.

WATERMELON

Watermelon is filled with lycopene, which protects skin from damaging ultraviolet rays, and vitamin A, which increases iron absorption to help deliver engine-stoking oxygen to cranking muscles. And as this picnic staple's name suggests, it's brimming with hydrating H2O yet low in fiber and packed with sugars, making it an ideal choice for easy-to-digest pre-exercise energy.

BLACKBERRIES

Blackberries are high in fiber, making them a good choice for slow, steady fuel: Eat them with oatmeal two hours before a long exercise or snack on them between meals to curb cravings, Jamieson-Petonic says. They're also packed with vitamins C and K, plus manganese.

MANGO

Mango contains papain, a digestive enzyme that helps break down protein, combat acidity, and soothe a touchy postride stomach. And along with a whopping 31 grams of sugar for rocketship energy during exercise, one mango provides a trio of powerful antioxidants: vitamins A,C, and E, good for the immune system, says Jamieson-Petonic.

KIWI

Kiwi provides ample amounts of cramp-curbing potassium, as well as vitamin C to help repair muscles. It has also been linked to cardiovascular health: Researchers say that eating two or three a day can lower certain risk factors of heart disease.




10/15/11

Beauty after the Barre

Best Gym Bag Beauty Products


Best gym bag beauty products$ 1. Best Deodorant
Lady Speed Stick Fresh Infusions Enchanted Cherry Blossom Antiperspirant/Deodorant ($3, drugstores). This wetness fighter is all you need for dry underarms.
2. Best Portable Fragrance
Fresh Brown Sugar Rollerball ($19, Fresh stores). This handy fragrance has notes of lemon, honeysuckle, and caramel.  
"The not-too-sweet scent works perfectly for a post-shower pick-me-up," one fan said.
$ 3. Best Body Mist
Bodycology Island Coconut Fragrance Mist ($5, Target stores). Scoring points for its beachy smell and aloe vera formula, this spray is a locker-room must.
$ 4. Best Cleansing Wipes
Yes to Blueberries Age Refresh Brightening Facial Towelettes ($8 for 30, Target stores). These cloths sweep away makeup without leaving you stripped of natural oils. 
5. Best Palette
Pixi Week of Wakeup Makeup ($34, target.com). Great for on the go, this extensive kit has eye shadows, blushes, and lip colors -- all in gorgeous shades -- for every day of the week.
6. Best Makeup Multitasker
Clinique Moisture Surge Tinted Moisturizer SPF 15 ($25, clinique.com).  This cream, which has SPF, soothing ingredients, light coverage, and a flattering sheen, is "all you need to get out of the gym fast."
7. Best Dry Shampoo
Oscar Blandi Pronto Invisible Dry Shampoo Spray ($23, oscarblandi.com). Dry shampoos can be chalky, but people have raved about the degreasing benefits of this clear, easy-to-use mist. "It gives my hair sexy volume and texture after my strength-training session," a tester said.

10/13/11

Under Pressure

Stressed out?  Need relief?  Guess what?  You can eat to beat the stress; here are nine foods that will keep you calm.

Almonds, Pistachios & Walnuts
When all hell breaks loose, reach for a handful of almonds. They're bursting with vitamin E, an antioxidant that bolsters the immune system. Almonds also contain B vitamins, which may help your body hold up during seriously unpleasant events (like getting a year's membership to Match.com as a present). About a quarter cup every day is all you need. Another easy way to get a fix is to switch from traditional PB to almond butter on high-tension days. 
Sick of almonds? Shell pistachios or crack walnuts. Both will help keep your heart from racing when things heat up. "We experience immediate cardiovascular responses to stress because of the 'fight or flight' response," says Sheila G. West, M.D., associate professor of biobehavioral health at Penn State. When stress strikes, the hormone adrenaline raises blood pressure to boost energy -- so you're prepared to run like hell if you need to. But because we seldom need to fight or flee (dodging your annoying aunt doesn't count), it's better to blunt the strain on your heart. A 2007 Penn State study led by Dr. West found that eating one and a half ounces (about a handful) of pistachios a day lowers blood pressure so your heart doesn't have to work overtime. Walnuts have also been found to lower blood pressure, both at rest and under stress, West says. Add about an ounce to salads, cereal, or oatmeal.
Avocados
The next time stress has you hankering for a high-fat, creamy treat, skip the ice cream and try some homemade guacamole -- the thick, rich texture can satisfy your craving and reduce those frantic feelings. Plus, the green wonders' double whammy of monounsaturated fat and potassium can lower blood pressure. One of the best ways to reduce high blood pressure, according to the National Heart, Lung, and Blood Institute, is to get enough potassium -- and just half an avocado offers 487 milligrams, more than you'll get from a medium-size banana. To whip up your own avocado salad dressing, puree a medium avocado with 2 tablespoons of lemon juice and a dash of cayenne.
Skim Milk
Science backs up the old warm-milk remedy for insomnia and restlessness. Turns out calcium can reduce muscle spasms and soothe tension, says Mary Dallman, Ph.D., professor of physiology at the University of California, San Francisco. A glass of moo juice (preferably skim or 1 percent) may also reduce stressful PMS symptoms such as mood swings, anxiety, and irritability. According to a 2005 study from the Archives of Internal Medicine, women who drank four or more servings of low-fat or skim milk per day had a 46 percent lower risk of pre-period misery than women who had no more than one serving per week.
Oatmeal
Carbohydrates make the brain produce more serotonin, the same relaxing brain chemical released when you eat dark chocolate. The more slowly your body absorbs carbs, the more steadily serotonin flows, according to Judith Wurtman, Ph.D., a former MIT research scientist and co-author of The Serotonin Power Diet. The result: a less-likely-to-snap you. Because thick, hearty oatmeal is high in fiber, few things take longer for your stomach to digest, says Elizabeth Somer, M.A., R.D., author of Food & Mood. Wurtman also recommends topping it with a swirl of jam for a quicker release of serotonin. When you know it's going to be a doozy of a day, avoid heavily processed varieties (e.g., the sugary kind that come in packets meant for the microwave), which are digested more quickly, and take the time to make thick-cut old-fashioned oats, like McCann's Original Steel-Cut Irish Oatmeal ($6 for 28 oz, amazon.com). But if two minutes for breakfast is all you have, you can still do your mood a favor by opting for instant oatmeal over Cocoa Puffs.
Oranges
Fretting over a job interview or presentation at work? Pour yourself a glass of Florida's famous juice or peel yourself an orange. The magic nutrient here is vitamin C. In a study in Psychopharmacology, German researchers subjected 120 people to a public-speaking task plus a series of math problems. Those who took 3,000 milligrams of vitamin C reported that they felt less stressed, and their blood pressure and levels of cortisol (a stress hormone) returned to normal faster. "Vitamin C is also a well-known immune system booster," says Amy Jamieson-Petonic, R.D., a spokesperson for the American Dietetic Association. So don't be bummed that you got a fruit-of-the-month-club gift instead of the video Nano -- you're going to need all those oranges and grapefruits.
Salmon
Stress hormones have an archenemy: omega-3 fatty acids. A 2003 study from Diabetes & Metabolism found that a diet rich in omega-3 fatty acids kept cortisol and adrenaline from geysering. Omega-3 fatty acids also protect against heart disease, according to a 2002 study in the Journal of the American Medical Association. "Eat a three-ounce serving of fish, especially fatty fish like salmon, mackerel, herring, and light tuna, at least twice a week," Jamieson-Petonic says. Not a fish eater? For another omega-3 punch, buy foods fortified with DHA (you'll find this particular fatty acid in eggs, yogurt, milk, and soy products); but don't go out of your way for products that boast booming levels of ALA, another fatty acid, which may not work as well.
Spinach
Magnesium was made to calm holiday insanity. First, the mineral can help lower your stress levels, keeping your body in a state of relative ease as you kick off yet another round of small talk at the company party. Not getting enough magnesium may trigger migraine headaches and make you feel fatigued. (And almost seven out of 10 of us don't get enough of the stuff. No wonder we're cranky.) Just one cup of spinach provides 40 percent of your daily value -- so try subbing it for lettuce on sandwiches and salads. (And now you have an excuse to indulge in the spinach dip!)








10/6/11

Halloween Sweet Treat Ideas

Halloween is just around the corner, what will you be doing to celebrate?  Going to parties, throwing your own party?  Need help with ideas to create sweet yet spooky Halloween treats?  Well, we've got you covered check out these delicious treat ideas.


Cemetery Cake


Ingredients
Cake

Cemetery Cake
Nutrition Facts
Servings Per Recipe 12

  • Amount Per Serving
  • Calories 434
  • Protein(gm)4
  • Carbohydrate(gm)49
  • Fat, total(gm)26
  • Cholesterol(mg)75
  • Saturated fat(gm)8
  • Dietary Fiber, total(gm)3
  • Sodium(mg)429

Percent Daily Values are based on a 2,000 calorie diet
  • 18 1/4 ounce box chocolate cake mix
  • large eggs
  • 1/2 cup vegetable oil
  • Frosting and Decorations
    ounces semisweet chocolate, chopped
  • 3/4 cup heavy cream
  • rectangular cookies (such as Social Tea Biscuits)
  • Pepperidge Farm Milano cookies (trim 1/4 inch from one end of each cookie)
  • pumpkin candies (such as Jelly Belly)

Directions

1. Heat oven to 350 degrees . Coat a 13 x 9 x 2-inch baking pan with nonstick cooking or baking spray.
2. Cake. Prepare cake mix with 1 1/4 cups water, the eggs and oil as per package directions. Transfer batter to prepared pan. Bake at 350 degrees for 31 to 33 minutes, or as per package directions. Cool completely.
3. Trim crowned area from top of cake; reserve scraps for later use. Invert cake onto serving platter.
4. Frosting and decorations. Place chopped chocolate in a medium bowl. Heat cream in a glass measuring cup in microwave for 1 minute. Pour over chocolate and let stand 5 minutes. Whisk until smooth. Let cool an additional 5 minutes.
5. Transfer 1/2 cup of the chocolate mixture to a pastry bag or resealable plastic bag. Pour and spread remaining frosting over cake, allowing some to drip down cakesides. Snip a small corner from plastic bag. Pipe decorations onto cookies. Let dry. With a knife, cut slits into cake and insert decorated cookies into slits. Crumble reserved cake scraps and place on cake in front of cookies. Scatter pumpkin candies over cake.

No- Bake Spiderweb Cheesecakes
No-Bake Spiderweb Cheesecakes
Nutrition Facts
Servings Per Recipe 16

  • Amount Per Serving
  • Calories 247
  • Protein(gm)4
  • Carbohydrate(gm)23
  • Fat, total(gm)16
  • Cholesterol(mg)32
  • Saturated fat(gm)10
  • Dietary Fiber, total(gm)1
  • Sodium(mg)97

Percent Daily Values are based on a 2,000 calorie diet
Ingredients
  • Crust and Cheesecakes
    16 Nilla Wafers
  • envelope (.25 ounce) unflavored gelatin
  • ounce package cream cheese, softened
  • 2/3 cup sugar
  • teaspoon vanilla extract
  • cups whipped topping or whipped cream
  • 1/2 cup mini semisweet chocolate chips
  • Spiderwebs
    1/2 cup mini semisweet chocolate chips
  • teaspoon vegetable oil

Directions

1. Crust and cheesecakes. Line 16 indents of 2 cupcake pans with foil liners. Coat liners with nonstick spray. Place 1 Nilla wafer in bottom of each prepared cup.
2. Sprinkle gelatin over 1/4 cup water in a glass measuring cup and let soak for 1 minute. Microwave 30 seconds to dissolve.
3. Beat cream cheese and sugar in a large bowl until smooth. Beat in vanilla, then fold in whipped topping or whipped cream. While beating over medium speed, adddissolved gelatin in thin stream. Fold in mini chips. Spoon 1/4 cup batter into each prepared cup, smoothing tops.
4. Spiderwebs. Combine chips and oil in a microwave-safe bowl. Microwave 1 minute and stir until smooth. Transfer to a resealable plastic bag or piping bag. Snip off a small corner and pipe in a spiral pattern on each cake. Starting at the center, run a thin  knife through each spiral to resemble a spiderweb. Refrigerate at least 4 hours.
Caramel Apples

Caramel Apples
Nutrition Facts
Servings Per Recipe 12

  • Amount Per Serving
  • Calories 378
  • Protein(gm)5
  • Carbohydrate(gm)74
  • Fat, total(gm)9
  • Cholesterol(mg)5
  • Saturated fat(gm)5
  • Dietary Fiber, total(gm)4
  • Sodium(mg)182

Percent Daily Values are based on a 2,000 calorie diet
Ingredients
  • 12 small McIntosh apples (about 3 pounds)
  • 12 wooden ice-cream sticks
  • 14 ounce packages soft caramels (such as Kraft)
  • 1/4 cup shelled pistachios, coarsely chopped
  • 1/4 cup peanuts, coarsely chopped
  • tablespoons chocolate sprinkles
  • tablespoons vanilla sprinkles
  • ounce semisweet chocolate, broken up
  • 1/2 teaspoon solid vegetable shortening

Directions

1. Line a large baking sheet with nonstick foil. Coat foil with nonstick cooking spray.
2. Remove stems from apples; wash and dry apples. Insert wooden stick into stem end of each apple.
3. Place unwrapped caramels in medium-size saucepan. Add 3 tablespoons water; heat over medium-low heat, stirring occasionally, until caramels are melted and smooth.
4. Working quickly with one apple at a time, and keeping caramel over low heat, dip the apple into the caramel, turning to coat the apple completely (tilt pan slightly for easier dipping). Remove apple from caramel, letting excess caramel drip back into saucepan. Scrape bottom of apple on edge of pan, and transfer to prepared baking sheet. Repeat with all apples.
5. Press pistachios, peanuts or sprinkles onto bottom of apples and 1 inch up the sides; place in cupcake liners on new baking sheet. Refrigerate 10 minutes or until caramel is cool.
6. Meanwhile, melt chocolate with shortening in a small glass bowl on HIGH in microwave for 1 minute. Stir until smooth. Transfer to a small plastic bag; snip off corner. Drizzle over apples. Refrigerate until hardened, about 20 minutes. Store in refrigerator.
 through each spiral to resemble a spiderweb. Refrigerate at least 4 hours.

Cakesicles - Easy Halloween Cake Pops


Cakesicles - Easy Halloween Cake Pops
Nutrition Facts
  • Amount Per Serving
  • Calories 125

Percent Daily Values are based on a 2,000 calorie diet
Ingredients
  • box cake mix
  • cup canned frosting
  • pound candy melts (such as Wilton)

Directions

1. Prepare cake mix following package directions.
2. Cool, break into crumbs and stir in frosting. Roll into balls (about 50 per batch).
3. Melt 1 pound candy melts (such as Wilton). Dip one end of lollipop sticks in candy and then insert into cake balls (this keeps them from coming loose). Freeze to set.
4. Dip pops in melted candy to coat, decorate as desired, then press sticks in a styrofoam block to dry. (If drawing faces with an edible marker, let candy dry first.)