Monday, August 31, 2009

Diet & Fitness Blog: Snack to School Special: Healthy Snack Ideas - eDiets

Diet & Fitness Blog: Snack to School Special: Healthy Snack Ideas - eDiets

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Diet & Fitness Blog: Tweak of the Week: Lower Coffee Calories - eDiets

Diet & Fitness Blog: Tweak of the Week: Lower Coffee Calories - eDiets

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Diet & Fitness Blog: Ask Raphael: Reduce Back Flab - eDiets

Diet & Fitness Blog: Ask Raphael: Reduce Back Flab - eDiets

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Diet & Fitness Blog: Fiscal Fitness: Free Exercise Routine - eDiets

Diet & Fitness Blog: Fiscal Fitness: Free Exercise Routine - eDiets

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Health News Blog: 5 Foods to Flatten Your Abs - eDiets

Health News Blog: 5 Foods to Flatten Your Abs - eDiets

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Sunday, August 30, 2009

Nutrition

A Healthy Breakfast for Weight-Loss Success

Your breakfast choices lay the foundation for your entire day and your long-term health. But you don't have to stick with the traditional options.

By Madeline Vann, MPH
Medically reviewed by Christine Wilmsen Craig, MD

Whether you prefer eggs, yogurt, or oatmeal, getting a healthy breakfast under your belt sets the tone for a day of weight control and fewer calories overall. In fact, research shows that people who start their day with breakfast make healthier choices and have a lower body mass index in general. The breakfast effect is even stronger for women than men.

"If we skip breakfast, we'll make unhealthier choices at lunch. People who skip breakfast eat more during the day," says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center. This is partly due to a thought process in which people believe — incorrectly — that if they don't eat breakfast, they can eat more at lunch or dinner.

Here's the reality. On a physiological level, your breakfast choices — or lack of them — can set off a cycle of cravings and blood sugar spikes that spells doom for weight control. Better to start the day with stable blood sugar and ultimately fewer calories, courtesy of breakfast, says Banes.

Breakfast Calories: What to Eat

You may have to find your perfect breakfast food through a trial and error process. Banes advises thinking outside the breakfast box. It's fine if you prefer a small turkey sandwich or a hard-boiled egg to traditional breakfast foods, she says. Here are other ideas:

Consider whole grains. Whole grains are a good choice because they keep you feeling full, according to a dietary study that compared feelings of satisfaction between people who ate a hot whole-grain cereal for breakfast and those who ate refined wheat bread. Those who ate the whole-grain breakfast reported feeling less hungry over the following eight hours than the comparison group.

Opt for eggs. A study of people between the ages of 25 and 60 who were trying to lose weight found that those who ate two eggs for breakfast lost 65 percent more weight than those who ate bagels, and they also reported having higher energy levels throughout the day. Although this study showed no effect of egg consumption on cholesterol levels, Banes cautions that this may not be the right choice if you already have high cholesterol. Ask your doctor about egg-white alternatives.

Avoid high-sugar choices. Eating doughnuts, breakfast pastries, and sugary cereals may begin that cycle of cravings and blood sugar lows that can undermine your efforts.

Breakfast Calories: Ideas for Slow Starters

Not everyone leaps out of bed ravenously hungry.

"When you first wake up in the morning, if you are not a breakfast person, but you can eat two hours later, that's fine. Have a little yogurt with cereal in it, a little bit of peanut butter on some crackers, or a granola bar with a little bit of protein in it. It doesn't have to be traditional breakfast foods," says Banes.

Once you find the breakfast options that suit your diet and your taste buds, plan ahead so that these foods are on hand when you want them — and you can solidify a healthy habit that will last a lifetime.

Recipe of the Day

Spaghetti Squash & Pork Stir-Fry Recipe

Prep Time: 15 mins
Cook Time: 1 h 5 mins
Rest Time: 10 mins
Total Time: 1 h 30 mins

Ingredients

3 pounds squash, spaghetti, (one, 3 pound squash) 1 pounds pork, tenderloin, trimmed 2 teaspoon oil, toasted sesame 5 medium scallion(s) (green onions), thinly sliced 2 clove(s) garlic, minced 1 tablespoon ginger, fresh, minced 1/2 teaspoon salt 2 tablespoon soy sauce, reduced-sodium 2 tablespoon vinegar, rice 1 teaspoon oil, chile, or Asian red chile sauce, such as sriracha.

Preparation

1. Preheat oven to 350°F.

2. Cut squash in half. Scoop out and discard seeds. Place each half, cut-side down, on a baking sheet.

3. Bake until the squash is tender, about 1 hour. Let cool for 10 minutes then shred the flesh with a fork into a bowl. Discard the shell.

4. Slice pork into thin rounds; cut each round into matchsticks.

5. Heat a large wok over medium-high heat. Swirl in oil, then add scallions, garlic, ginger and salt; cook, stirring, until fragrant, 30 seconds.

6. Add the pork; cook, stirring constantly, until just cooked through, 2 to 3 minutes.

7. Add the squash threads and cook, stirring, for 1 minute.

8. Add soy sauce, rice vinegar and chile sauce (or chile oil); cook, stirring constantly, until aromatic, about 30 seconds.

Health news

Accutane No Longer Available

Several of my patients who have been taking Accutane for severe cystic acne were dismayed when Roche, the manufacturer, recently announced that it has stopped making the brand-name version of the drug. The move is not due to any new information about the safety or efficacy of isotretinoin, the active ingredient in Accutane. Rather, the company says that it made the decision for financial reasons. Generic versions of the drug became available in 2002, and at the time it was discontinued, fewer than 5% of isotretinoin prescriptions were filled with brand-name Accutane. The remaining patients received generic versions of isotretinoin, which go by the names Amnesteem, Sotret, and Claravis.

I’ve prescribed isotretinoin for my patients since 1995, and I’ll continue to recommend it to those who suffer from severe, scarring acne that is unresponsive to other treatments. It has truly been a miracle drug for those who have painful, disfiguring breakouts. However, since there are serious potential side effects that have been associated with isotretinoin, including the risk of birth defects, I reserve it for patients who I feel can be responsible and compliant with their medication and follow-up visits. All patients taking isotretinoin must register with an online program called iPledge. This program requires patients to see their doctor monthly for monitoring and bloodwork before it allows pharmacies to dispense the medicine. These requirements will remain for those who are taking generic isotretinoin.

If you are currently taking brand name Accutane, talk to your doctor about what you should do, since you are likely to receive a generic substitute the next time you fill your prescription. Keep track of which generic medication you receive. Some pharmacies may only carry one version, and although they are considered equivalent, sometimes generic medications work differently in a particular patient.

Saturday, August 29, 2009

eDiets Recipes: Creamy Vegetable Pasta - eDiets

eDiets Recipes: Creamy Vegetable Pasta - eDiets

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eDiets Lifestyle: Under the Needle: Botox Basics - eDiets

eDiets Lifestyle: Under the Needle: Botox Basics - eDiets

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Diet & Fitness Blog: Most Common Fitness Blunders - #1 - eDiets

Diet & Fitness Blog: Most Common Fitness Blunders - #1 - eDiets

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Diet & Fitness Blog: 12 Back-to-School Survival Tips - eDiets

Diet & Fitness Blog: 12 Back-to-School Survival Tips - eDiets

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Diet & Fitness Blog: Your Complete Weight-Loss Checklist - eDiets

Diet & Fitness Blog: Your Complete Weight-Loss Checklist - eDiets

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Friday, August 28, 2009

Beauty Info

The Beauty of Mineral Makeup

Lightweight mineral makeup gives skin a natural glow as it conceals those little imperfections. Find out more.

By Linda Foster
Medically reviewed by Christine Wilmsen Craig, MD

Mineral makeup has become popular for many reasons: It's eco-friendly, looks good, and feels light on the face. And because TV infomercials and the celebrities who use and recommend it, mineral makeup has gotten a lot of media attention.

“Mineral makeup has been around for 30 years or more, but has recently regained popularity in the cosmetics industry,” says Scott Gerrish, MD, of Gerrish and Associates, PC, a nonsurgical skin care specialist with offices in Virginia and Maryland. “Mineral makeup was originally used by plastic surgeons and dermatologists on patients after cosmetic procedures to cover the redness and soreness.”

Is mineral makeup right for you? Read on to find out.

The Magic Behind Mineral Makeup

Mineral makeup is made from pure, crushed minerals and will not cake on the skin: It allows the skin to breathe and gives you a lighter, more natural look than traditional makeup. “Mineral makeup comes in powdered, pressed, and liquid forms and has beneficial properties for your skin,” says Helga Surratt, President of About Faces Day Spa & Salon, in Towson, Md.

It is ideal for all skin types, all skin tones, and women of all ages. Mineral makeup looks great, feels great, and helps to bring out your natural glow. “But take care to read the labels and make sure you're getting pure mineral makeup,” Surratt says.

sure you're getting pure mineral makeup,” Surratt says.

Why Mineral Makeup May Be Better

* Mineral makeup won’t clog pores or irritate. As Pam Messy of Mary Kay Cosmetics in Owings Mills, Md., says, “Regular makeup contains artificial chemicals or preservatives, whereas true mineral makeup does not. Mineral makeup is hypoallergenic and usually safe to use on any skin.” It's also free of oil, talc, perfume, dyes, alcohol, and other potentially irritating and comedogenic, or pore-clogging, ingredients, Surratt says.

* Mineral makeup ingredients can soothe skin. What it does contain are natural anti-inflammatory ingredients, such as zinc and titanium oxides, which help calm the skin when it's irritated. These ingredients also offer protection from UVA, UVB, and infrared sun rays. “Read the label, as you want at least an SPF of 15,” Surratt says.

* Mineral makeup acts as a great concealer. Need to hide imperfections? Mineral makeup is lightweight and conceals, corrects, and covers pigmentations and lines on your face while still allowing your skin to breathe. “It offers skin-enhancing benefits. It smoothes the appearance of fine lines and wrinkles, conceals blotchiness, and improves the appearance of skin with acne or rosacea,” Gerrish says.

* Mineral makeup doesn't need many touch-ups because it has water-resistant qualities that provide long-lasting coverage, another plus. “Pure mineral makeup is so harmless you can almost sleep in it,” says Messy, “though I always recommend removing all makeup before going to bed, and applying a good moisturizer.”

While no form of makeup is perfect, mineral makeup products can help you avoid harsh preservatives and chemicals while hiding those fine lines and little flaws. You may never go back to regular makeup because of the way mineral makeup looks and feels on your face.

eDiets Recipes: Broccoli-Red Pepper Omelet with Tomato-Mozarella Salad - eDiets

eDiets Recipes: Broccoli-Red Pepper Omelet with Tomato-Mozarella Salad - eDiets

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FYI

How to Beat Binge Eating

If you're inclined to binge, the most important thing you can do for yourself is to examine the emotional reasons for it. I know that processing such emotions is hard and takes time, but there are some good techniques that can help you modify your behavior and combat binge eating while you work on the underlying issues. Here are a few:

Banish binge foods from your environment. Don't buy or let into your house whatever you're prone to bingeing on — whether it's cookies, chips, or ice cream. After all, you can't eat what's not there.

Decorate your fridge with images that motivate you. I have two pictures on mine: One is a photo of my cellulite, and the other is of Olympic swimmer Dara Torres. Let me tell ya, there is nothing that will turn you off to eating too much like pictures of cottage cheese on your butt.

Call a friend. The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing.

Try taking up a hobby. Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.

Do something to screw up your binge. In other words, pamper yourself with something that's positive rather than self-destructive. Get a mani-pedi. Take a relaxing bath. Go to the gym. There are many places to go and activities to take part in that'll also lead you away from the temptation of food.

It takes time to break a bad habit, so it's good to have some techniques to fall back on when life gets the better of you! Remember to take it one day at a time. If you do end up bingeing, work out a little harder the next day. Every day is a new one — got it?

Thursday, August 27, 2009

Fitness tip

Do You Have the Right Shoes?

Sometimes people complain about numbness in their toes during workouts. If you're experiencing this, it's most likely because you need bigger shoes. The shoes you wear when you work out should be a half size larger than your normal size, because the feet tend to swell during exercise. The extra space in the shoe will create a comfort zone without screwing up your foot mechanics.

Fitness

It's Time to Kick Your Butt Into Gear -- Step It Up!

If you're looking to squeeze that butt into skinny jeans this fall, I have just the exercise for you. These step-ups target your glutes, hamstrings, and quads and will help you build a rockin' lower body.

This exercise requires a bench or another type of sturdy platform that is ideally at about knee level. While you're stepping up onto the bench, pay attention to a couple of things. Make sure you maintain good posture — keep your abs drawn in and don't arch or round your back. Also, control your descent rather than letting momentum drop your body as you're stepping down. If you don't think you can step up very high, find a lower bench to work with — a step stool will do the trick!

Step-ups

1. Stand facing a bench or platform with your feet hip-width apart. Place your left foot up on the bench, making sure your whole foot (including the heel) is firmly on the bench.

2. Exhale as you press down into your left foot and step your right foot up onto the bench. Both feet should be firmly planted on the bench at the midpoint of this exercise. Slowly lower your left leg back to the ground, then lower your right leg. Repeat, completing 12 to 15 reps on your left side before switching to the right side for another 12 to 15 reps.

Diet & Fitness Blog: Eat on the Cheap: Guide to Supermarket Savings - eDiets

Diet & Fitness Blog: Eat on the Cheap: Guide to Supermarket Savings - eDiets

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Diet & Fitness Blog: The Better Butt Diet: Super 6-Week Plan - eDiets

Diet & Fitness Blog: The Better Butt Diet: Super 6-Week Plan - eDiets

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Health news

Americans Are Urged to Cut Sugar Intake

MONDAY, Aug. 24 (HealthDay News) -- Most American women should not consume more than 100 calories of added sugar a day, while men should limit their intake to no more than 150 calories, according to a new recommendation from the American Heart Association.

"Added sugar" refers to sugars added to foods during processing, during cooking or when a food is consumed.

The recommendation works out to about six teaspoons of added sugar a day for women and about nine teaspoons for men. In the United States, people take in more than 22 teaspoons of added sugar (355 calories) on average, each day, according to the 2001-2004 National Health and Nutrition Examination Survey.

Excess intake of added sugars has been linked to numerous health problems, including obesity, high blood pressure and other risk factors for heart disease and stroke. The Heart Association said that soft drinks and other sugar-sweetened beverages are the major source of added sugar in Americans' diets. Its new recommendations are in a scientific statement issued Aug. 24.

One 12-ounce can of regular soda contains about eight teaspoons of sugar and 130 calories, noted the statement's lead author, Rachel K. Johnson, associate provost and a professor of nutrition at the University of Vermont in Burlington.

"Sugar has no nutritional value other than to provide calories," Johnson said in a news release from the Heart Association. "Consuming foods and beverages with excessive amounts of added sugars displaces more nutritious foods and beverages for many people."

The statement, published in the Aug. 24 issue of Circulation, also recommends that added sugars should account for no more than half of a person's daily discretionary calorie allowance.

People should eat a diet rich in fruit, vegetables, low-fat dairy products, high-fiber whole grains, lean meat, poultry and fish, the association says.

Wednesday, August 26, 2009

Diet & Fitness Blog: Quiz: 15 Biggest Diet Myths - eDiets

Diet & Fitness Blog: Quiz: 15 Biggest Diet Myths - eDiets

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Health news

FDA Investigating Weight-Loss Drug Over Reports of Liver Damage

TUESDAY, Aug. 25 (HealthDay News) -- As U.S. health officials announced Monday that they are investigating the weight-loss drug orlistat for possible incidents of liver damage, experts noted the drug might not even work well enough to warrant such potential risks.

Orlistat is available in the United States, both as a prescription product (Xenical) and as an over-the-counter medication (Alli).

Depending on the findings from the investigation, this could dramatically change the risk-benefit ratio of taking the drug, experts noted.

The weight loss gleaned from the drug is quite modest, about 5 kilograms, said Dr. Timothy Pfanner, an assistant professor of internal medicine at the Texas A&M Health Science Center College of Medicine and a gastroenterologist with Scott & White, in Temple, Texas.

"It's not a really effective drug. The benefit is not so great to begin with," he said, and additional risks might simply make the drug that much less attractive.

The other problem is that many obese people already have underlying liver problems, added Dr. Eugene Schiff, director of the Center for Liver Diseases at the University of Miami Miller School of Medicine.

"If they [the Food and Drug Administration] feel there is a subgroup, albeit a small one but a real one, that gets a serious liver injury, [that] often will be compounded by the fact they have underlying liver disease," he said. "It's very important that this be resolved quickly."

The issue is complicated by the fact that some patients are taking the drug in its over-the-counter form, meaning they are likely not being tracked and monitored by doctors for side effects.

At this point, there is no reason for consumers to stop taking the drug if they're already on it -- as long as they're using it as recommended -- and no reason for physicians to stop prescribing it, U.S. Food and Drug Administration officials stressed Monday.

But the agency does recommend that patients tell their doctor if they are having symptoms such as weakness, fatigue, fever, jaundice or brown urine. Abdominal pain, nausea, vomiting, light-colored stools, itching and loss of appetite might also signal trouble.

Monday's move follows reports of 32 cases of serious liver injury, including six cases of liver failure, between 1999 and October of 2008.

More commonly, patients reported having jaundice, weakness and abdominal pain. For 27 patients, the symptoms were severe enough to require hospitalization.

Two of the cases occurred in the United States, the rest originated overseas.

In 10 years of being on the market, this isn't a great number, Pfanner noted.

The Drug Safety Oversight Board, part of FDA's Center for Drug Evaluation and Research, first looked into the issue in April. The agency stressed that there is no established association or evidence of a cause-and-effect relationship at this time.

The FDA first approved orlistat as a prescription medicine in 1999. In 2007, it became the first nonprescription drug approved to treat obesity in American adults.

The prescription version of the drug comes in 120-milligram capsules while the over-the-counter version is available in 60-milligram pills. Both versions are designed only to be used in conjunction with a reduced-calorie, low-fat diet by overweight adults aged 18 and older.

In 2006, the consumer advocacy group Public Citizen petitioned the FDA to remove Xenical from the U.S. market, not because of liver-related issues but because it might increase the risk of aberrant crypt foci, believed to be precursors to colon cancer.

The FDA's approval of the first over-the-counter drug for weight loss came as the United States and other western nations are struggling with an unprecedented obesity epidemic.

According to the U.S. National Center for Health Statistics, 30 percent of American adults aged 20 and older -- more than 60 million people -- are obese. Another 36 percent are considered overweight.

Orlistat is also approved in some 100 countries, with an over-the-counter form available in the European Union.

Delicious Dessert Recipes

Delicious Dessert Recipes

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Cook with Less Salt and Fat

Cook with Less Salt and Fat

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Low-Cholesterol Recipes

Low-Cholesterol Recipes

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Tuesday, August 25, 2009

5 Family-Friendly Supper Salads

5 Family-Friendly Supper Salads

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4 Fun Ways to Get Fit

4 Fun Ways to Get Fit

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1-Minute Workouts You Can Sneak In Anywhere

1-Minute Workouts You Can Sneak In Anywhere

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Tone Your Trouble Spots

Tone Your Trouble Spots

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Perfect Fit: Bathing Suits for Every Body

Perfect Fit: Bathing Suits for Every Body

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Monday, August 24, 2009

Health & Fitness Blog for Men: Find Time for Fitness: Exercise for Everyone - eDiets

Health & Fitness Blog for Men: Find Time for Fitness: Exercise for Everyone - eDiets

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Diet & Fitness Blog: Ask Raphael: How Do I Speed Up My Metabolism? - eDiets

Diet & Fitness Blog: Ask Raphael: How Do I Speed Up My Metabolism? - eDiets

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Diet & Fitness Blog: Tweak of the Week: Benefits of Breakfast - eDiets

Diet & Fitness Blog: Tweak of the Week: Benefits of Breakfast - eDiets

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Beauty tip

What's My Skin Type?

Do you have oily skin, dry skin… a combo? Understanding the differences among oily, dry, and combination skin will help you know how to care for your complexion.

By Jennifer Acosta Scott
Medically reviewed by Cynthia Haines, MD

Skin is generally classified into one of four categories: normal, oily, dry, and combination, says Susan Van Dyke, MD, a dermatologist with Van Dyke Laser and Skin Care in Paradise Valley, Ariz. However, your skin type can change as you age, and other factors like genetics and even illness can play a part. “It’s multi-factorial,” Dr. Van Dyke says.

Normal skin, which has a good balance of moisture, small pores and an even tone, is the goal of most skin care regimens. Most people have normal skin, Van Dyke says, but to maintain its good condition, it’s important to minimize its exposure to the sun. A facial sunscreen with an SPF of at least 30 is ideal for preventing wrinkles and other sun damage.

“Put it by your toothpaste and use it,” Van Dyke says. “It doesn’t matter if it is snowing or raining — get in that habit so you always have it on. Incidental sun exposure is what gets you.”

Skin Care: Quieting Oily Skin

Oily skin is identified by an excess of oil (the technical term is sebum) on the face. Some people with oily skin begin to feel greasy only a few hours after washing. “A very oily person would feel the need to wash their face between noon and 5 p.m., because oil has built up during the day,” Van Dyke says. Oily skin can be an inherited trait, but it can also be caused by puberty, which causes oil glands to go into overdrive. You may also notice more oil on your “T-zone” because of all the oil glands in the forehead, nose, and chin.

People with oily skin generally don’t need a regular moisturizer, but sunscreen is still necessary to reduce exposure to UV rays. Choose an oil-free sunscreen, suggests Van Dyke says, one that’s specifically formulated for the face and are less likely to create blackheads and clog pores. “There are plenty of oil-free sunscreens available,” Van Dyke says. “Go to the drugstore, read labels, and try samples of different ones. There’s no excuse not to use sunscreen anymore.”

Skin Care: Soothing Dry Skin

Dry skin, on the other hand, suffers from a lack of natural moisture — there’s little oil to act as a surface barrier and lock in moisture. People with dry skin feel a tightness about their face, and their skin is often irritated. Flaking is another symptom, but it’s not always a sure sign of dry skin. “You can have flaky skin and not be dry,” Van Dyke says. Sometimes, severely dry skin can become itchy and painful, leading to a condition called eczema.

Treatment of certain medical conditions can sometimes lead to dry skin. For example, breast cancer treatment may stop hormone production which could in turn affect the quality of your skin. “This will throw people into a menopausal situation at an early age,” Van Dyke says. “Suddenly, there’s no oil production.” Naturally-occurring menopause can have the same effect; most women begin to experience drier skin as they hit their late forties. To care for dry skin, use a gentle, soap-free cleanser, and moisturize adequately. A second application of moisturizer may be needed during the day, Van Dyke adds.

Skin Care: Balancing Combination Skin

Combination skin is a blend of both oily and dry skin. People with combination skin usually find that their oily skin is concentrated in the T-zone, while their cheeks remain dry. Combination skin can be influenced by genetics and, again, by puberty, when oil glands increase their production of sebum. Sometimes a variety of products are needed to treat combination skin. “You may have to treat different parts of the face slightly differently,” Van Dyke says. For example, a mild cleanser and moisturizer may be needed on the cheeks, while an anti-acne product with benzoyl peroxide might be necessary on the T-zone.

If you’re still not sure about your skin type or the best way to nourish it, consult a dermatologist who can recommend an over-the-counter skin care regimen or offer you a physician’s line of products. Look for a doctor who is board-certified by the American Academy of Dermatology. “Your dermatologist is absolutely your best skin-care expert,” Van Dyke says.

Last Updated: 02/19/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.

Saturday, August 22, 2009

Diet & Fitness Blog: Ask Pam: Should I Take Multivitamins? - eDiets

Diet & Fitness Blog: Ask Pam: Should I Take Multivitamins? - eDiets

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eDiets Lifestyle: Celebrity Dieting: From Cayenne to Cocaine - eDiets

eDiets Lifestyle: Celebrity Dieting: From Cayenne to Cocaine - eDiets

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Thursday, August 20, 2009

4 Ways to Wear a Brooch

4 Ways to Wear a Brooch

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Diet & Fitness Blog: Double Your Weight Loss: The Write Idea - eDiets

Diet & Fitness Blog: Double Your Weight Loss: The Write Idea - eDiets

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Diet & Nutrition

6 Cooking Tips That Save Time and Money

You don't have to spend a lot of time in the kitchen, or spend a lot of money, to eat well. Try these suggestions:

* Buy foods that are easy to prepare, like pasta and tomato sauce, rice and beans, or canned tuna packed in water.

* Plan ahead and cook enough food to have leftovers. Casseroles, meat loaf, or a whole cooked chicken can feed your family for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.)

* Buy fresh fruits and vegetables that are in season. Buy only as much as you will use so they won't go bad.

* Also buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce and will not go bad.

* Try canned beans like kidney, butter, pinto, or black beans. They are loaded with protein, cost less than meat, and make quick and easy additions to your meals.

* If your local store does not have the foods you want, or its prices are too high, go to another store or your local farmers' market. Share a ride or the cost of a taxi with friends.Last

Updated: 06/01/2007
Source: The National Institutes of Health (NIH). The NIH does not recommend or endorse any company advertised on this site.

Beauty tip

Surprising Habits That Sabotage Your Skin
If your skin is dry and itchy despite your best efforts, your everyday habits may be to blame.

By Anne L. Fritz
Medically reviewed By Rosalyn Carson-Dewitt, MD

You moisturize after every shower, use a humidifier in your bedroom at night, and eat healthfully — yet your skin still feels dry, tight, and itchy. Before you make an appointment with your dermatologist, check to see whether you’re guilty of one or more of the following habits that aggravate dry skin.

Dry skin saboteur #1: Taking long, hot showers
Hot water strips your skin of the natural lipids — cholesterol, fatty acids, and ceramides — that provide a watertight seal around cells. This disturbs the skin’s barrier and causes water to evaporate, says Leslie Baumann, MD, director of the University of Miami’s Cosmetic Medicine and Research Institute. A reduction in lipids causes skin to feel dry and itchy. Limit showers to no more than 10 to 15 minutes, and use warm — not hot — water, suggests Doris Day, MD, a New York City–based dermatologist. The same rules apply for taking a bath: Keep bathing time short, and use warm water. When washing your face and hands, use warm or lukewarm water.

Dry skin saboteur #2: Using deodorant soaps
Cleansers such as deodorant soaps and foaming face washes contain detergents that, like hot water, remove lipids from the skin and damage its barrier. Not only does this allow water to evaporate from the skin, but it lets irritants such as sodium lauryl sulfate (a common detergent) enter skin cells and cause inflammation. Because shampoo may also contain this irritating ingredient, it’s best to shampoo first, then wash your face and body to remove any traces of it. Also potentially harmful to skin are alcohol- and water-based cleansers, bubble baths, and heavily fragranced soaps. More soothing options are oil-based, unscented mild soaps and body washes.

Dry skin saboteur #3: Rigorously toweling off after your shower
Aggressively rubbing a towel on your skin causes friction that can irritate it. Instead, pat skin dry. Immediately apply a moisturizer while your skin is still damp to lock in moisture.

Dry skin saboteur #4: Using an overly aggressive facial peel
A peel — whether it's an at-home glycolic acid peel or a spa treatment — is beneficial because it removes the top layer of skin, which allows moisturizers to penetrate more readily. What isn’t good is using a peel that is too potent on skin already irritated by wind or cold. Opt for a more soothing oxygen facial, or try a moisturizing mask in colder months, suggests Marina I. Peredo, MD, FAAD, a dermatologist practicing in Smithtown, New York.

Dry skin saboteur #5: Forgoing sunscreen in the winter
Nothing is as damaging and drying to skin as sunburn, and UVA rays are the same year-round, says Dr. Day. It’s especially important to wear sunscreen when skiing because the sun’s rays are more intense at higher altitudes. An SPF 15 lotion is typically fine in the winter, but check the label to make sure it contains UVA/UVB protection or is a broad-spectrum sunscreen.

In addition to these common saboteurs, certain medications and medical conditions, such as diabetes, can cause dry skin. If you think a particular medical condition, or any medications, could be causing your skin to dry out, speak with your doctor.

Wednesday, August 19, 2009

Beauty Info

A Not-So-Sweet Smell

If you've ever read the ingredients list of a cosmetic product, you've probably seen the term "fragrance" on it. Seems kind of vague, doesn't it? Well, that's deliberate— companies aren't required to say what constitutes "fragrance" because that information is considered a trade secret. For this reason, some scary stuff can be hiding behind that term, including phthalates, a group of chemicals that can interfere with reproductive hormones and cause birth defects. If a product contains fragrance, put it back on the shelf.

Beauty Info

Are There Toxins in Your Cosmetics?

Did you know that cosmetics and personal-care products are a huge source of endocrine-disrupting chemicals? "But wait," you're thinking. "If it's on the drugstore shelf, it must be proven to be 100 percent safe — right?"

Not necessarily. While the Food and Drug Administration regulates the safety of cosmetics, manufacturers don't have to seek approval before they bring a new product to market. Beyond an established list of prohibited or restricted substances, the FDA doesn't have the authority to regulate individual ingredients. As a result, all kinds of questionable chemicals are contained in the products that many of us rub into our skin every day. Here are some of the potentially harmful ones I want you to avoid:

Formaldehyde: This preservative may be found in moisturizers, facial cleansers, shampoos, conditioners, body washes, eye shadows, mascaras, and many other products. It's harmful to the immune system and is a known human carcinogen.

Parabens: Found in shampoos, conditioners, body washes, tooth whiteners, toothpastes, facial cleansers, sunscreens, moisturizers, and astringents, these preservatives have estrogenic effects on the body and have been linked to breast and prostate cancer.

Placenta: Used in some hair relaxers, moisturizers, and toners, placenta is also estrogenic and may increase the risk for breast cancer.

Triclosan: This antibacterial agent is found in a variety of products, including moisturizers, hand creams, shampoos, conditioners, antiperspirants, and toothpastes. It may interfere with the metabolism of thyroid hormone and contribute to antibiotic resistance.

Play it safe when you buy personal care products — first look them up in the Environmental Working Group's Skin Deep database, and buy from companies that have signed the Compact for Safe Cosmetics

Beauty tip

Dr. Wu's Skin & Beauty Blog
by Dr_Jessica_Wu

Department Store vs. Drugstore Makeup:

When Should You Splurge?I’ll let you in on a secret of the cosmetics industry: many drugstore products are made by the exact same manufacturers, in the same factories, as high-priced department store brands. Having visited some of these manufacturing facilities, I’ve seen it with my own eyes. Much of what you pay for at department stores is the fancy packaging, slick magazine ads, and the salary of the salesperson standing behind the counter. These days, there are wonderful products at all price points. However, there are certain products that are worth splurging on.

Foundation and Powder: For your makeup to look great, you need to start with clear, glowing skin. So it’s worth it to spend some extra dollars on the right base. Whether you wear tinted moisturizer, liquid foundation or pressed powder, you need to find the right color, or else you’ll look like you’re wearing a mask. Department stores tend to have a larger selection of colors, they usually have testers, and there are makeup artists on hand to help you choose the right formula and color. Since you’ll have different tools at your disposal, you can also figure out which works best: using a brush, sponge, or your fingers. My favorites: Prescriptives (for golden/olive complexions), Laura Mercier (for fair/pinker complexions), and Bobbi Brown (tinted moisturizer).

Concealer: Most of us have at least one spot/blemish/dark circle we’d like to cover up, and bad concealer will only bring attention to what we’re trying to hide. As with foundation, department stores have a wider selection of colors. Also, with concealer, it’s important to try different textures to find out what works on your skin. Liquid concealers that come with a wand or pen are best for light discolorations. Darker spots may require a heavier stick concealer. Creamy concealers are best for dry or delicate skin. You should also try dabbing concealer on with a brush instead. using your fingers. I’m obsessed with Cle de Peau Concealer (very pricey but a tube will last all year) although many of my patients swear by Yves Saint Laurent Touche Eclat.

Blush: It’s so important to find the right blush, so you don’t look clownish. And remember that the “right” color for you may change from summer to winter. The more finely milled a powder is, the more expensive it gets, but this is what guarantees sheer, smooth coverage that you can build up as needed. Some cheaper drugstore powders can crumble, clump, and streak. If you do find a drugstore blush you like, invest in a good blush brush so you can get natural coverage and not end up painting streaks of blush across your cheeks with the two-inch brush that comes in the package. At the department store, you can also experiment with gel, liquid, cream, and stick blushes, which may work better for you than powder.

I’ll let you in on a secret of the cosmetics industry: many drugstore products are made by the exact same manufacturers, in the same factories, as high-priced department store brands. Having visited some of these manufacturing facilities, I’ve seen it with my own eyes. Much of what you pay for at department stores is the fancy packaging, slick magazine ads, and the salary of the salesperson standing behind the counter. These days, there are wonderful products at all price points.

Recipe of the Day

Endive & Pomegranate Salad Recipe

Prep Time: 15 mins
Total Time: 15 mins

Nutritional Info (Per serving): 4
Calories: 292, Saturated Fat: 2g, Sodium: 244mg, Dietary Fiber: 13g, Total Fat: 19g, Carbs: 32g, Cholesterol: 0mg, Protein: 5g
Carb Choices: 1.5


Ingredients

6 tablespoon pomegranate juice 3 tablespoon oil, canola 2 teaspoon mustard, dijon-style 1 clove(s) garlic, minced 1/4 teaspoon salt pepper, black ground, to taste 2 large orange(s), navel 2 head(s) endive, Belgian 1 cup(s) watercress 1 medium avocado 12 medium shrimp, cooked 1 cup(s) pomegranate Preparation
To prepare dressing:

Whisk dressing ingredients in a small bowl.

To prepare salad:

1. Peel oranges with a paring knife, removing the white pith. Quarter and slice the oranges.

2. Wipe endives with a damp cloth (do not soak-they tend to absorb water); cut into 1/4-inch-thick slices.

3. Wash and dry watercress.

4. Peel and pit avocado; cut into thin slices lengthwise.
To assemble salads:

Alternate avocado slices and orange sections in a fan shape on each of 4 salad plates. Top with endive, watercress and shrimp, if using. Drizzle with dressing, sprinkle with pomegranate seeds and serve.

Tuesday, August 18, 2009

Curb Your Cravings

Curb Your Cravings

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Healthy Lunch Makeover

Healthy Lunch Makeover

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How to Spot Sneaky Fat: The Truth About Hidden Trans Fats

How to Spot Sneaky Fat: The Truth About Hidden Trans Fats

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Weight-Loss Secret: Get Rid of Hidden Sodium

Weight-Loss Secret: Get Rid of Hidden Sodium

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Diet & Fitness Blog: Ask Raphael: Spot Reduction - eDiets

Diet & Fitness Blog: Ask Raphael: Spot Reduction - eDiets

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Health News Blog: Eat 'n Lose: 10 Fat-Burning Foods! - eDiets

Health News Blog: Eat 'n Lose: 10 Fat-Burning Foods! - eDiets

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Monday, August 17, 2009

Nutrition Videos: Is Caffeine Okay? - eDiets

Nutrition Videos: Is Caffeine Okay? - eDiets

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Diet & Fitness Blog: Ask Pam: How Nutrition Affects Sleep - eDiets

Diet & Fitness Blog: Ask Pam: How Nutrition Affects Sleep - eDiets

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eDiets Lifestyle: Hot New Product: Gourme Mist - eDiets

eDiets Lifestyle: Hot New Product: Gourme Mist - eDiets

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Diet & Fitness Blog: Simple Diet Tweaks: Drink & Lose - eDiets

Diet & Fitness Blog: Simple Diet Tweaks: Drink & Lose - eDiets

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Beauty Info

Aging Skin May Benefit From Natural Products
Find out what natural skin care ingredients are best for anti-aging effects.

By Linda Foster, MA
Medical Reviewed by Christine Wilmsen-Craig, MD

High-tech lotions and potions dominate the skin-care market, but is it possible to get the same benefits from all-natural products? Yes, according to Helga Surratt, President of About Faces Day Spa & Salon in Towson, Md “There are dozens of products on the market that have natural ingredients that can help mature skin” look better, Surratt says.

When going the natural route, it's important to know about the most beneficial natural ingredients, which skin-care step each is used for, and how this approach to natural skin care may help improve the appearance of mature skin.

Natural Skin Care: Cleansers

There are a variety of natural skin-care cleansers you can choose from; some of the ingredients you may find include:

* Shea butter. “Soap bark, otherwise known as shea butter, is a good ingredient for cleansers,” says Pam Messy of Mary Kay Cosmetics. “It is a natural fat from the Karite tree. It has been shown to increase blood flow to the skin and provide protection from the environment.

* ”Orange oil. Often used to reduce inflammation around the eyes and remove toxins from your skin, it may also increase circulation to your skin and is very moisturizing.

* Carrot seed oil. Says Surratt, “It’s full of beta carotene, the precursor to vitamin A, which is known to be good for stimulating skin cell turnover and preventing wrinkles. It has a natural healing quality and is also great for dry skin or aging skin as it protects your skin from harsh weather.”

* Tomato. Beneficial for the skin as a cleanser and full of vitamin C, it balances the pH of your skin because of its natural acidic nature. Tomatoes are also loaded with antioxidants that can prevent further wrinkling.

Natural Skin Care: Exfoliants

Exfoliants are helpful for sloughing off the outer layers of skin, revealing fresh, healthy-looking skin underneath. Some natural skin care exfoliants include:

* Willow bark extract. It contains one of the beta hydroxy acids, which help unclog your pores, explains Surratt.

* Orange oil. Messy says, “Use exfoliants that have orange oil, which is good for aging skin because of its ability to unclog pores and stimulate perspiration. The orange peel is a great exfoliant.”

* Sugar. Exfoliants made with a sugar base are also great for anti-aging skin care, as the sugar gently removes dead skin cells and dissolves easily in warm water.

* Oatmeal. “This is another ingredient to look for in an exfoliant,” suggests Messy, “as it is gentle and effective in removing dead skin and getting your skin glowing.”

Natural Skin Care: Moisturizers

An important part of any anti-aging arsenal, moisturizers also come with natural ingredients, including:

* Vitamin E and aloe. Surratt advises, “Use a moisturizer with vitamin E, which is well known for its antioxidant properties and ability to heal skin. Look for a moisturizer that also has soothing, hydrating aloe vera as an ingredient.”

* Almond and avocado oils. They make up the base for wonderful moisturizers with anti-aging effects. Both are known for their soothing and moisturizing properties.

* Carrot oil. A great base for a moisturizer, carrot oil is loaded with beta-carotene.

* Evening primrose oil. “This oil is very high in the fatty acids your skin needs to replenish moisture,” says Messy.

* Royal bee jelly. This comes from bees and has pollen, vitamins, minerals, and other ingredients that are known to benefit the skin. It is the primary food of the queen bee, which lives 20 to 30 times longer than the worker bees.

The ingredients you need to look for in natural skin care products depends on your personal preferences and skin-care needs. You may like the feel and smell of one natural ingredient over another, just as you might like to eat carrots more than you do tomatoes. As you shop for natural skin-care products, Surratt suggests, “Look for companies with a reputation for natural ingredients and read the labels to ensure you are getting what you think you are buying.”

Then have fun trying them out and seeing the difference these products makes in the feel and appearance of your skin.

Last Updated: 02/18/2009

This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.

Sunday, August 16, 2009

Recipe of the Day

Italian Roasted Snap Peas Recipe

Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins

Nutritional Info (Per serving): 4
Calories: 96, Saturated Fat: 0g, Sodium: 311mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 14g, Cholesterol: 0mg, Protein: 3g
Carb Choices: 1

Ingredients

1 large leek(s), white part only, halved lengthwise and thoroughly washed 1 pounds peas, sugar snap, trimmed 2 teaspoon oil, olive, extra virgin 1/2 teaspoon salt 1 cup(s) tomato(es), cherry, halved 1 teaspoon oregano, dried

Preparation

1. Preheat oven to 425°F.

2. Cut leek halves into 2-inch lengths and then very thinly slice each piece lengthwise, yielding 2-inch-long strips. Toss the leek strips, peas, oil and salt in a medium bowl. Spread evenly on a baking sheet.

3. Roast for 15 minutes. Stir in tomatoes. Return to the oven and roast until the vegetables begin to brown, about 10 minutes more. Toss with oregano and serve.

FYI

The Top Five Hidden Home Hazards
Safety agency places popular magnetic toys on the list of deadly dangers.

Whether it is an apartment, duplex or single-family residence, the home is a place that is supposed to give families a feeling of safety and security. For many American families, however, an injury or the death of a loved one can turn this place of happiness into one of tragedy.

Each year, 33.1 million people are injured by consumer products in the home. Some hazards are from products the U.S. Consumer Product Safety Commission has warned about for years; others come from new products and technologies. To keep Americans informed of dangers, the CPSC has identified the top five hidden home hazards — associated with products that people may be using every day, unaware of the dangers that they can cause. These home hazards are often unseen or unnoticed by consumers.

"The home is where people feel comfortable and secure, but constant awareness is the key to keeping families safe," said Acting Chairman Nancy Nord. "CPSC is aiming to increase awareness of the hidden hazards around the home in order to help consumers protect against these dangers."

With no or very little investment, incidents and injuries from these dangers are preventable. Simply by being aware of these top five hidden home hazards, many lives can be spared and life-altering injuries avoided:

1. Magnets: Today's rare-earth magnets can be very small and powerful, making them popular in toys, building sets, and jewelry. As the number of products with magnets has increased, so has the number of serious injuries to children. In several hundred incidents, magnets have fallen out of various toys and been swallowed by children. Small intact pieces of building sets that contain magnets have also been swallowed by children. If two or more magnets or a magnet and another metal object are swallowed separately, they can attract one another through intestinal walls and get trapped in place. The injury is hard to diagnose. Parents and physicians may think that the materials will pass through the child without consequence, but magnets can attract in the body and twist or pinch the intestines, causing holes, blockages, infection, and death, if not treated properly and promptly.

Tip: Watch carefully for loose magnets and magnetic pieces and keep away from younger children (less than 6). If you have a recalled product with magnets, stop using it, call the company today, and ask for the remedy.

2. Recalled Products: CPSC is very effective at getting dangerous products off store shelves, such as recalled toys, clothing, children's jewelry, tools, appliances, electronics and electrical products. But once a product gets into the home, the consumer has to be on the lookout. Consumers need to be aware of the latest safety recalls to keep dangerous recalled products away from family members.

Tip: Get dangerous products out of the home. Join CPSC's "Drive To One Million" campaign and sign up for free e-mail notifications at www.cpsc.gov. An e-mail from CPSC is not spam — it could save a life.

3. Tip-overs: Furniture, TVs and ranges can tip over and crush young children. Deaths and injuries occur when children climb onto, fall against or pull themselves up on television stands, shelves, bookcases, dressers, desks, and chests. TVs placed on top of furniture can tip over causing head trauma and other injuries. Items left on top of the TV, furniture, and countertops, such as toys, remote controls and treats, might tempt kids to climb.

Tip: Verify that furniture is stable on its own. For added security, anchor to the floor or attach to a wall. Free-standing ranges and stoves should be installed with anti-tip brackets.

4. Windows & Coverings: Children can strangle on window drapery and blind cords that can form a loop. Parents should use cordless blinds or keep cords and chains permanently out of the reach of children. Consumers should cut looped cords and install a safety tassel at the end of each pull cord or use a tie-down device, and install inner cord stays to prevent strangulation. Never place a child's crib or playpen within reach of a window blind.

The dangers of windows don't end with window coverings and pull cords. Kids love to play around windows. Unfortunately, kids can be injured or die when they fall out of windows. Do not rely on window screens. Window screens are designed to keep bugs out, not to keep kids in.

Tip:Safeguard your windows: repair pull cords ending in loops and install window guards or stops today.

5. Pool and Spa Drains: The suction from a pool drain can be so powerful that it can hold an adult under water, but most incidents involve children. The body can become sealed against the drain or hair can be pulled in and tangled. Missing or broken drain covers are a major reason many entrapment incidents occur. Pool and spa owners can consider installing a Safety Vacuum Release System (SVRS), which detects when a drain is blocked and automatically shuts off the pool pump or interrupts the water circulation to prevent an entrapment.

Tip: Every time you use a pool or spa, inspect it for entrapment hazards. Check to make sure appropriate drain covers are in place and undamaged.

Saturday, August 15, 2009

Recipe of the Day

Grilled Beef Tenderloin & Escarole Recipe

Prep Time: 15 mins
Cook Time: 16 mins
Total Time: 31 mins

Nutritional Info (Per serving): 4
Calories: 302, Saturated Fat: 4g, Sodium: 601mg, Dietary Fiber: 8g, Total Fat: 16g, Carbs: 11g, Cholesterol: 78mg, Protein: 30g

Ingredients

1 cup(s) tomato(es), grape 2 tablespoon oil, olive, extra virgin, divided 2 tablespoon cheese, Parmesan, finely shredded, divided 1 tablespoon vinegar, balsamic 1 tablespoon basil, fresh, chopped 3/4 teaspoon salt, divided 1/2 teaspoon pepper, black ground, divided 1 clove(s) garlic, minced 2 head(s) escarole, large heads, or romaine lettuce, outermost leaves removed 1 pounds beef, tenderloin steaks, or filet mignon or sirloin steak, trimmed and cut into 4 steaks, 1-1 1/2 inches thick

Preparation

1. Preheat grill to medium-high.

2. Place tomatoes, 1 tablespoon oil, 1 tablespoon Parmesan, vinegar, basil, 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender; pulse until coarsely chopped.

3. Transfer to a small bowl; set aside. Combine the remaining 1 tablespoon oil and garlic in another small bowl.

4. Leaving the root ends intact, cut escarole (or romaine) heads into quarters (the root will keep the leaves from falling apart); brush the cut sides with the garlic-oil mixture and sprinkle with 1/4 teaspoon salt. Season both sides of steak with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Pat the remaining 1 tablespoon Parmesan onto both sides of the steak.

5. Oil the grill rack (see Tip). Grill the escarole (or romaine), turning occasionally, until the inner leaves have softened and the outer leaves have begun to char, about 4 minutes total. Transfer to a cutting board to cool. Grill the steaks, turning once, until desired doneness, 8 to 12 minutes total for medium.

6. Cut the root ends off the escarole (or romaine) and discard. Chop the leaves into bite-size pieces. Serve the steak and grilled greens drizzled with the reserved tomato vinaigrette.

Diet & Fitness Blog: Great Grilling: The Healthy, Colorful Kabob - eDiets

Diet & Fitness Blog: Great Grilling: The Healthy, Colorful Kabob - eDiets

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Friday, August 14, 2009

Diet & Fitness Blog: Quiz: 15 Biggest Diet Myths - eDiets

Diet & Fitness Blog: Quiz: 15 Biggest Diet Myths - eDiets

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Diet & Fitness Blog: Your Complete Weight-Loss Checklist - eDiets

Diet & Fitness Blog: Your Complete Weight-Loss Checklist - eDiets

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Diet & Fitness Blog: Healthy Dining Restaurant of the Month: Blimpie - eDiets

Diet & Fitness Blog: Healthy Dining Restaurant of the Month: Blimpie - eDiets

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Health News Blog: 5 Foods to Flatten Your Abs - eDiets

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FYI

Fast Forward

If food commercials on television make you feel hungry and drive you to snack uncontrollably, record your shows so you can skip the commercials. Or keep a few magazines close by so you have something to zone out with until the commercials are over. Or, you can always drop to the floor and do a few stretches or sit-ups to regain control and remind yourself why you're doing my program — I'm not joking!

FYI

Tips for Controlling Your Appetite

If you suffer from constant food cravings, there are some steps you can take to remedy the situation. The first step is to make sure you're eating correctly for your metabolic type. (You can find out how by taking the "What to Eat" quiz on my site!) This will help a lot. If you're certain that you are eating as you should for your metabolic type and you still feel hungry all the time, consider these tips to curb your appetite:

Don't skip meals. You should be eating three square meals a day, plus one snack, and spacing your meals throughout the day so that you don't go longer than four hours without eating. This will keep your blood sugar levels and hunger hormones stable.

Drink tons of water. When you feel as if you're starving, pour yourself a huge glass of water or grab a bottle of seltzer — it will help quell the urge to snack.

Sleep! Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of "checks and balances" system to control feelings of hunger and fullness. Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite.

Examine your hunger. The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn't growling, and you're not weak or tired, you're probably emotionally unsatisfied in some way rather than genuinely physically hungry.

Think about what, besides eating, soothes you. Steer yourself toward positive feelings of self-worth and you'll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.

Don't panic. You can and will lose weight. Even if you're eating a little more than the meal plan calorie allowance, you can still lose — it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn the extra calories you might take in if you have a bad day.

Do not beat yourself up! Sometimes we slip up, and that's okay — healthy living is not an all-or-nothing proposition. I'm here for you, and I know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let's see how you do.

Diet & Nutrition

What We Really Tell Ourselves
By Dennis Brabham, Melissa Hantman, and William Whitney

Psychology Today spoke with Nando Pelusi and Mitchell Robin, clinical psychologists in New York City, about what we really tell ourselves, sabotaging our own best efforts to lose weight — or meet any goal.

* "I must be thin." This creates desperation, which undermines a healthy long-range approach to sensible eating. Also, perfectionism pervades this thinking (I must not only be thin, but also perfect).

* "I must eat until sated." Early humans lived in an environment in which food resources were scarce. While our ancestors had to hunt down squirrels and eat them, we can supersize a Whopper meal and skip the workout.

* "I need immediate results." The demand for immediate improvement undermines commitment to a long-term goal. Quick fixes are hard to pass up:

* "This cupcake will make me feel good right now." We think, why bother eating healthfully, when the reward is far off? Dieting requires present-moment frustration and self-denial with little immediate reward.

* "I need comfort." People eat to avoid feelings of loneliness, depression and anxiety. Fatty and sugary food provides immediate comfort and distraction from other issues. Resolving some of these problems may help you overcome poor eating habits.

* "I feel awful." "It's terrible being heavy." For some, being overweight is the worst thing imaginable; it can immobilize you and leave you dumbstruck. That's a reaction more suited to tragedy. Weight loss is best achieved without that end-of-the-world outlook.

* "It's intolerable to stick to a diet."

* "It's just too hard to diet." This thinking renders you helpless. People who are easily frustrated want easy solutions. We're seduced by fad diets because they appeal to that immediacy. Yet people who rely on fads suffer high failure rates. When you diet with the short term in mind, you don't learn strategies that require patience and persistence.

* "I am no good." "Because I am having trouble in this one area I am worthless." Being overweight can be viewed as a sign of weakness or worthlessness, and most people aren't motivated when they feel that way. Another form of worthlessness:

* "My worth is dependent on my looks." This idea confuses beauty with thinness, a concept played out endlessly in the media.

Recipes

Lemon Cheesecake Mousse Recipe

Total Time: 20 mins

Nutritional Info (Per serving): 6
Calories: 113, Saturated Fat: 3g, Sodium: 119mg, Dietary Fiber: 0g, Total Fat: 5g, Carbs: 13g, Sugars: 11g, Cholesterol: 14mg, Protein: 5g
Exchanges: Other Carb: 1, Lean Meat: 0.5, Fat: 1
Carb Choices: 1

Ingredients

4 teaspoon egg white(s), dried 1/4 cup(s) water 1 teaspoon vanilla extract 1/4 cup(s) sugar 1/2 package(s) tofu, silken-style firm, light, (6.15 ounces) cut into 1/2-inch-thick slices and well drained in white paper towels 4 ounce(s) cream cheese, reduced-fat 2 teaspoon lemon peel 1 tablespoon lemon juice 3 tablespoon preserves, strawberry, reduced-sugar strawberries, (optional) sprig(s) mint, fresh, (optional)

Preparation

1. In a medium bowl, combine dried egg whites, the water, and vanilla. Beat with an electric mixer on medium-high speed until soft peaks form (tips curl). Gradually beat in sugar until stiff peaks form (tips stand straight). Set aside.

2. In a blender or food processor, combine tofu, cream cheese, lemon peel, and lemon juice. Cover and blend or process just until smooth. Do not overmix. Gently fold tofu mixture and preserves into egg white mixture. Stir just until combined but some streaks of the egg mixture and preserves remain.

3. To serve, spoon mousse into 6 dessert dishes. Top with fresh strawberries. If desired, garnish with mint sprigs.

Wednesday, August 12, 2009

Simple Moves To Get Fit

Simple Moves To Get Fit

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Top 10 Antioxidant Foods

Top 10 Antioxidant Foods

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12 Ways to Boost Your Metabolism

12 Ways to Boost Your Metabolism

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Chicken Recipes

Chicken Recipes

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Circuit-Training Workout

Circuit-Training Workout

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Fabulous Fruit Salad Recipes

Fabulous Fruit Salad Recipes

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Monday, August 10, 2009

Fitness Videos: Aqua Exercise: Triceps Kickback with Flutter Kick - eDiets

Fitness Videos: Aqua Exercise: Triceps Kickback with Flutter Kick - eDiets

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Diet & Fitness Blog: Fast Food Healthy Choices: 400-Calorie Lunches - eDiets

Diet & Fitness Blog: Fast Food Healthy Choices: 400-Calorie Lunches - eDiets

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Diet & Fitness Blog: 20-Minute Home Fitness Workout - eDiets

Diet & Fitness Blog: 20-Minute Home Fitness Workout - eDiets

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Nutrition Videos: What's the Deal with Whole Wheat? - eDiets

Nutrition Videos: What's the Deal with Whole Wheat? - eDiets

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Diet & Fitness Blog: Tweak of the Week: Foods You Should Eat - eDiets

Diet & Fitness Blog: Tweak of the Week: Foods You Should Eat - eDiets

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Recipe of the Day

Southwestern Calico Corn Recipe

Prep Time: 25 mins
Total Time: 25 mins

Nutritional Info (Per serving): 6
Calories: 98, Saturated Fat: 0g, Sodium: 186mg, Dietary Fiber: 3g, Total Fat: 3g, Carbs: 16g, Cholesterol: 0mg, Protein: 2g
Carb Choices: 1


Ingredients

1 tablespoon oil, canola 1 whole pepper(s), poblano chile, diced 1 small pepper(s), red, bell, diced 2 cup(s) corn, fresh corn kernels 1 teaspoon chili powder 1/2 teaspoon cumin, ground 1/4 teaspoon salt 14 ounce(s) hominy, rinsed

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat.

2. Add poblano pepper, bell pepper and corn, and cook, stirring occasionally, until just tender, 3 to 5 minutes.

3. Stir in chili powder, cumin and salt; cook for 30 seconds more.

4. Add hominy and cook, stirring, until heated through, about 2 minutes more.

Sunday, August 9, 2009

Nutritional tip

The Lowdown on Glycemic Load
Carbohydrates are controversial when it comes to diet these days. But what separates the good from the bad is a food's glycemic load, which has a big impact on blood sugar levels.

By Diana Rodriguez
Medically reviewed by Christine Wilmsen Craig, MD

Every food you eat affects your body differently, and not just in terms of your long-range health, but also in the way it is processed and the effect it has on your energy level and blood sugar.

Glycemic Load and Diet: The Basics

The glycemic load is a classification of different carbohydrates that measures their impact on the body and blood sugar. The glycemic load details the amount of carbohydrates a food contains and its glycemic index, a measurement of its impact on blood sugar. “The glycemic index ranks foods based on how quickly they're digested and get into the bloodstream," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. “Its glycemic load takes into consideration every component of the food as a whole, so it's a different number. It changes everything."

Because the glycemic load of a food looks at both components, the same food can have a high glycemic index, but an overall low glycemic load, making it better for you than it originally might have appeared.

Glycemic Load and Diet: The Effect on Your Health

Foods with a low glycemic load keep blood sugar levels consistent, meaning that you avoid experiencing the highs and lows that can be caused by blood sugar that jumps too high and quickly drops — the candy bar effect.

Watching the glycemic load of the foods you eat can have a big impact on your health in many ways. A diet focused on foods with a low glycemic load can:

* Make it easier to lose weight and avoid the dreaded diet plateau
* Keep blood sugar levels more consistent
* Burn more calories
* Help prevent insulin resistance and diabetes
* Lower heart disease risk

"It makes more sense to use the glycemic load because when you eat a food you don’t just eat one food by itself — you eat a whole bunch of foods together," says Meyerowitz. Looking at the total picture of foods you eat, rather than just the individual pieces, gives you a clearer and more accurate picture of the foods that make up your diet.

Glycemic Load and Diet: Glycemic Loads in Favorite Foods

It's tough to figure out on your own if a food has a high or a low glycemic load, but as a general guideline, the more fiber a food has the better. Here is a glycemic load reference list with many common foods to let you know which are low, medium, and high.

Foods with a low glycemic load of 10 or less:

* Kidney, garbanzo, pinto, soy, and black beans
* Fiber-rich fruits and vegetables, like carrots, green peas, apples, grapefruit, and watermelon
* Cereals made with 100 percent bran
* Lentils
* Cashews and peanuts
* Whole-grain breads like barley, pumpernickel, and whole wheat
* Whole-wheat tortillas
* Tomato juice
* Milk

Foods with a medium glycemic load of 11 to 19:

* Whole-wheat pasta and some breads
* Oatmeal
* Rice cakes
* Barley and bulgur
* Fruit juices without extra sugar
* Brown rice
* Sweet potato
* Graham crackers

Foods with a high glycemic load of 20 or more:

* High-sugar beverages
* Candy
* Sweetened fruit juices
* Couscous
* White rice
* White pasta
* French fries and baked potatoes
* Low-fiber cereals (high in added sugar)
* Macaroni and cheese
* Pizza
* Raisins and dates

Focusing on the glycemic load of foods is particularly important for people with diabetes to help maintain a steady blood sugar, but everyone can benefit from understanding and monitoring the glycemic load in their diet.

Last Updated: 07/20/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.

Recipe of the Day

Lemon-Garlic Shrimp & Vegetables Recipe

Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins

Nutritional Info (Per serving): 4
Calories: 226, Saturated Fat: 1g, Sodium: 514mg, Dietary Fiber: 4g, Total Fat: 7g, Carbs: 14g, Cholesterol: 174mg, Protein: 28g
Carb Choices: 1


Ingredients

4 teaspoon oil, olive, extra virgin, divided 2 large pepper(s), red, bell, diced 2 pounds asparagus, trimmed and cut into 1-inch lengths 2 teaspoon lemon zest, freshly grated 1/2 teaspoon salt, divided 5 clove(s) garlic, minced 1 pounds shrimp, raw, peeled and deveined, (26-30 per pound) 1 cup(s) broth, reduced-sodium chicken 1 teaspoon cornstarch 2 tablespoon lemon juice 2 tablespoon parsley, fresh, chopped

Preparation

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.

2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute.

3. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Health tip

Empower Yourself

If you suffer from depression or a related condition, the National Institute of Mental Health (NIMH) suggests a few options, in addition to therapy, that can help you improve your mental health:

* Join a support group.
* Spend time with others.
* Participate in activities that make you feel good.

NIMH also reminds us that depressive illnesses can make you feel exhausted, worthless, helpless, and hopeless, so it's important to realize that these negative feelings are part of the depression and will fade away (not unlike your fat!) as you do the work and the work begins to take effect. Bottom line: Do what you can to stay healthy and you'll raise the bar on your quality of life.

Recipe of the Day

Tex-Mex Summer Squash Casserole Recipe

Prep Time: 20 mins
Total Time: 1 h 30 mins

Nutritional Info (Per serving): 12
Calories: 101, Saturated Fat: 3g, Sodium: 217mg, Dietary Fiber: 3g, Total Fat: 5g, Carbs: 9g, Cholesterol: 15mg, Protein: 5g
Carb Choices: 0.5

Ingredients

2 1/4 pounds squash, summer (yellow), quartered lenthwise and thinly sliced crosswise, (about 10 cups) 2/3 cup(s) onion(s), yellow, finely chopped 4 ounce(s) pepper(s), green chile, canned, chopped 4 1/2 ounce(s) pepper(s), jalapeno, canned, drained, chopped, (about 1/2 cup) 1/2 teaspoon salt, or to taste 2 1/4 cup(s) cheese, cheddar, extra-sharp, grated, (about 7 ounces), divided 1/4 cup(s) flour, all-purpose 3/4 cup(s) salsa, mild 4 medium scallion(s) (green onions), thinly sliced, for garnish 1/4 cup(s) onion(s), red, finely chopped, for garnish

Preparation

Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.

Combine squash, onion, chiles, jalapenos, salt and 3/4 cup cheese in a large bowl. Sprinkle with flour; toss to coat. Spread the mixture in the prepared baking dish and cover with foil.

Bake the casserole until it is bubbling and the squash is tender, 35 to 45 minutes. Spoon salsa over the casserole and sprinkle with the remaining 1 1/2 cups cheese. Bake, uncovered, until golden and heated through, 20 to 30 minutes. Sprinkle with scallions and red onion.

Saturday, August 8, 2009

Recipe of the Day

Lattice-Topped Apple Pie Recipe

Prep Time: 30 mins
Cook Time: 40 mins
Total Time: 1 h 10 mins

Nutritional Info (Per serving): 8
Calories: 157, Saturated Fat: 3g, Sodium: 48mg, Dietary Fiber: 3g, Total Fat: 5g, Carbs: 27g, Cholesterol: 12mg, Protein: 2g
Exchanges: Fruit: 1, Starch: 1, Fat: 0.5
Carb Choices: 2

Ingredients

6 cup(s) apple(s), cooking 3 tablespoon sugar 1 teaspoon cinnamon, ground 1 tablespoon cornstarch milk, fat-free 1/2 cup(s) flour, all-purpose 1/4 cup(s) flour, whole-wheat pastry 2 tablespoon wheat germ, toasted 1/8 tablespoon nutmeg, ground 3 tablespoon butter 3 tablespoon water, divided

Preparation Apple Pie Filling:

1. In a 2-quart rectangular baking dish, arrange apples; set aside. In a small bowl, combine sugar and cinnamon; set aside 1 teaspoon of the mixture. Stir cornstarch into remaining sugar mixture. Sprinkle cornstarch mixture onto apples; toss to combine.

2. Preheat oven to 375° F. On a lightly floured surface, flatten Whole Wheat Pastry dough. Roll dough from center to edges into a 10x5-inch rectangle. Cut pastry lengthwise into nine 1/2-inch-wide strips. Carefully place 4 pastry strips lengthwise over apples, place remaining 5 pastry strips crosswise over the apples, spacing strips evenly to form a lattice-style crust. Trim pastry strips; tuck ends into dish. Brush pastry with milk, sprinkle with reserved sugar mixture.

3. Bake for 40 to 45 minutes or until apples are tender. Serve warm or cool. Makes 8 servings.

Whole Wheat Pastry:

In a medium bowl, stir together 1/2 cup all-purpose flour, 1/4 cup whole wheat pastry flour or whole wheat flour, 2 tablespoons toasted wheat germ, and 1/8 teaspoon ground nutmeg. Use a pastry blender to cut in 3 tablespoons butter until mixture resembles coarse crumbs. Sprinkle 1 tablespoon cold water over part of mixture; toss with a fork. Push moistened dough to side of bowl. Repeat, using 1 tablespoon cold water at a time until moistened (2 to 3 tablespoons total). Form dough into a ball.

Medical News

Caregiving for the Liposuction Patient
Learn about post-op care and healing time to help your loved one recover after this popular plastic surgery procedure

By Madeline Vann
Medically reviewed by Stefan B. Craig, MA, MD

For many women and men, investing in liposuction is time and money well spent because they can finally conquer areas of fat they have not been able to budge any other way. But the plastic surgery procedure is only part of the process. Afterwards, it may be several days before the patient is up on his or her feet again. During this time, the person may need your help for everything from changing the pads used to catch draining fluids to preparing healthful meals.

Liposuction Recovery: Know What to Expect

To help you get an idea of what your loved one will go through post-surgery, read what Houston, Tex., resident Charlene Gonzales says about her experience. “I was told prior to the surgery that the pain afterwards is similar to how you feel the day after a strenuous workout, and that is absolutely correct. Your body feels very tender,” says Gonzales, a mother of three young children who also works full time.

In the days after the plastic surgery, Gonzales wore women’s sanitary pads over each of the 16 incisions created during the procedure. “This was to absorb the liposuction liquid that was inserted to break up the fat. A lot of the liquid remains after the surgery and leaks out of each of these little, round, pencil-eraser-sized holes until they heal shut,” explains Gonzales. As a caregiver, you may be instructed to cut sanitary pads in half and use surgical tape to hold them in place over each wound.

Planning for Liposuction Recovery

Although the patient’s post-op needs will depend on the specifics of his or her procedure, here are some general guidelines to keep in mind:

* Review all directions for dressing incisions before you leave the medical facility.

* As the caregiver, ask that you be given all information in writing or take notes. * The patient may be too groggy to remember details and will need written directions to follow once you are no longer there around the clock. Also ask about specifics of giving pain relief medication. Be prepared to provide round-trip transportation. For convenience, you’ll want to start out by driving the patient to the surgery center so that you don’t have to worry about his or her car being left there after the procedure. Be prepared to spend the night at the patient's home. If you don’t share a residence, you may need to stay overnight and perhaps another day or two to help out.

* Take care of any strenuous chores. Most patients can walk around with minimal discomfort after liposuction, but may have to scale back on some activities. “Any significant physical activity should be avoided for anywhere from a week to six weeks, depending on the procedure,” says Perry Johnson, MD, a plastic and reconstructive surgeon at the Nebraska Medical Center in Omaha. Make sure the patient doesn’t overexert or try to take on too much too soon. Make sure the patient wears any pressure garment as instructed. For at least the first week after liposuction, a pressure garment may be required to help the body heal. Help the patient in and out of the shower. Baths will be out for a few days to a week while incisions heal; stay close by in case your loved one feels unsteady in the shower. Stay Alert for Any Signs of Complications

Liposuction patients can expect some swelling, bruising, and discomfort. In general, these should go away over time. However, you should be concerned if your loved one’s swelling or pain gets worse. Dr. Johnson says signs of problems with cosmetic surgery include:

* Fever
* Redness
* Feeling sick after initially feeling good
* Bleeding problems Progressive, increasing, or uneven swelling or pain.

“Bottom line: if you are unsure, then call the doctor,” says Johnson.

Liposuction can produce dramatic results, but the procedure doesn’t end when the patient leaves the surgery center. In fact, that’s exactly when your role as caregiver begins. With your help, your loved one’s recovery will go that much faster and more smoothly.

Last Updated: 07/29/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.

Diet & Fitness Blog: Ask Pam: Beauty Foods - eDiets

Diet & Fitness Blog: Ask Pam: Beauty Foods - eDiets

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Recipe of the Day (Good for a Healthy lunch)

Garden Pizza Recipe

Prep Time: 40 mins
Cook Time: 20 mins
Rest Time: 1 h
Total Time: 2 h

Nutritional Info (Per serving): 4
Calories: 375, Saturated Fat: 5g, Sodium: 531mg, Dietary Fiber: 8g, Total Fat: 9g, Carbs: 58g, Cholesterol: 26mg, Protein: 17g
Carb Choices: 3.5

Ingredients

1 medium zucchini, halved lengthwise (or 4 baby zucchini) 1 pint(s) tomato(es), cherry 2 tablespoon tomato paste 8 piece(s) basil, fresh 2 teaspoon oregano, fresh, minced 1/4 teaspoon salt 1/2 teaspoon pepper, black ground, freshly ground cornmeal, yellow, dry, for dusting 4 ounce(s) cheese, mozzarella, thinly sliced 1 pounds pizza dough, whole wheat, such as Easy Whole-Wheat Pizza Dough 1 medium pepper(s), yellow, bell, diced 3 tablespoon cheese, grated Parmesan 3/4 cup(s) water, plus 2 tablespoons (lukewarm 105-115 F) 1 package(s) active dry yeast, (2 1/4 teaspoons) 1 teaspoon sugar 1/2 teaspoon salt 1 cup(s) flour, whole-wheat 1 cup(s) flour, bread, or all-purpose flour, plus additional flour for dusting 2 tablespoon cornmeal, yellow, dry, yellow Preparation

To Prepare Pizza:

1. Preheat grill to medium-high. (For charcoal grilling or an oven variation, see below.)

2. Grill zucchini until marked and softened, about 4 minutes. Thinly slice. Reduce heat to low.

3. Process tomatoes, tomato paste, basil, oregano, salt and pepper in a food processor until smooth, scraping down the sides as needed.

4. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.

5. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
Using a large spatula, flip the crust. Spread the tomato mixture on the crust, leaving a 1-inch border. Quickly top with mozzarella, bell pepper and the zucchini. Sprinkle on Parmesan.

6. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

To Prepare Easy Whole Wheat Pizza Dough:
1. Stir water, yeast, sugar and salt in a large bowl; let stand until the yeast has dissolved, about 5 minutes. Stir in whole-wheat flour, bread flour (or all-purpose flour) and cornmeal until the dough begins to come together.

2. Turn the dough out onto a lightly floured work surface. Knead until smooth and elastic, about 10 minutes. (Alternatively, mix the dough in a food processor. Process until it forms a ball, then process for 1 minute to knead.)

3. Place the dough in an oiled bowl and turn to coat. (To make individual pizzas, see Variation.) Cover with a clean kitchen towel and set aside in a warm, draft-free place until doubled in size, about 1 hour.

Variation: Pizza on a charcoal grill: Light 6 quarts (about 1 large chimney starter full) of charcoal and burn until the coals are mostly white, about 20 minutes. Spread the coals in an even layer. Place a grate over the coals. Let the coals burn until they are about medium-low. (Grill any toppings for the pizza while the coals are burning down.) To test the heat, hold your palm about 5 inches above the grill rack; if you can hold it there for about 8 seconds before you need to move it away, the fire is medium-low. Transfer the crust to the grill rack, cover the grill and cook the crust, checking once or twice, until lightly browned, 3 to 4 minutes. Flip the crust, quickly add the toppings, cover the grill and cook until the toppings are hot and the bottom of the crust has browned, 5 to 8 minutes. If your crust browns faster than your toppings are cooking, slide a baking sheet under the pizza to keep the crust from burning while the toppings finish.

Pizza in the oven: Place a pizza stone on the lowest rack; preheat oven to 450°F for at least 20 minutes. Roll out the dough and place on a cornmeal-dusted pizza peel or inverted baking sheet, using enough cornmeal so that the dough slides easily. Slide the dough onto the preheated stone and cook until the bottom begins to crisp, about 3 minutes. Remove the crust from the oven using a large spatula and place it uncooked-side down on the peel or baking sheet, making sure the underside of the crust is completely coated with cornmeal. Quickly add the toppings and slide the pizza back onto the stone. Continue baking until the toppings are hot and the bottom of the crust has browned, 12 to 15 minutes.

Individual variation: The dough can be turned into 4 or 6 personal-size pizzas. After kneading, divide the dough into 4 or 6 equal balls. Brush with oil and place 3 inches apart on a baking sheet. Cover and set aside until doubled in size, about 1 hour. Roll each portion into a 6-to-8-inch circle.

Friday, August 7, 2009

7 Time-Saving Two-in-One Beauty Products

7 Time-Saving Two-in-One Beauty Products

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Wednesday, August 5, 2009

FYI

Foot Massage with Almond Oil

Putting Your Best Foot Forward


The technique of applying pressure to certain areas of the foot for improved wellness has been used for thousands of years. Reflexology is the 20th century version of this practice, which uses applied manual pressure to key areas, or points, on the feet, which are believed to correspond with other areas of the body.

As part of a healthy-habit self-care plan, yogis have encouraged regular foot massage with the use of natural oils such as Almond Oil. Almond oil is an odorless oil known for it's skin supporting properties, and is suitable for all skin types. Best of all, this technique feels really great!


You will need: Almond Oil (organic if possible); two clean towels; socks

Find a comfortable and relaxing location to be able to apply the oil while seated.
Wash and dry your feet.

Place a towel or washable mat under your feet.

Take a small amount of almond oil and apply it to one foot, rubbing it over the entire foot, area by area. Press your fingers gently and firmly into the foot, using different techniques, such as a swirling motion with your thumbs, a gentle squeezing with both hands, or applying pressure to different areas of tension. Take as long as you need and really enjoy the experience. Don't press so hard that you cannot enjoy the experience.

After massaging your foot, rub it vigorously with a clean towel to remove any excess oils.

Repeat the above two steps on the opposite foot.

When finished, place socks on your feet. Do not walk on smooth surfaces, and do not take a standing shower right afterwards, as your feet will be slippery!

Or better yet, take a warm bath, and wash your feet thoroughly to remove the excess oils.

Recipe of the Day (Good for a Healthy lunch)

"Fajita" Burgers Recipe

Prep Time: 30 mins
Cook Time: 15 mins
Total Time: 45 mins

Nutritional Info (Per serving): 4
Calories: 416, Saturated Fat: 7g, Sodium: 695mg, Dietary Fiber: 7g, Total Fat: 19g, Carbs: 34g, Cholesterol: 82mg, Protein: 30g
Carb Choices: 2

Ingredients

1 pounds beef, lean ground, 90% lean
3/4 cup(s) cilantro, fresh, chopped, divided
1/2 cup(s) onion(s), red, finely chopped
1/4 cup(s) scallion(s) (green onions), chopped
2 teaspoon garlic, minced
1 tablespoon chili powder, preferably New Mexican
1 teaspoon cumin, ground
1/2 teaspoon oregano, dried, preferably Mexican
1/2 teaspoon pepper, black ground
1/4 teaspoon salt
1/3 cup(s) mayonnaise, reduced-fat
1 tablespoon lime juice
1 tablespoon pepper(s), chipotle chiles, in adobo sauce, chopped
1/2 cup(s) cheese, Monterey Jack, shredded
4 whole roll, French, preferably whole-wheat, split and toasted
2 medium pepper(s), chile, green Anaheim, or poblano, roasted
4 slice(s) tomato(es)
4 slice(s) onion(s), red, thinly sliced

Preparation

1. Preheat grill to medium-high.

2. Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl. Gently combine, without overmixing, until evenly incorporated. Form into 4 equal patties, about 1/2 inch thick and oval-shaped to match the rolls.

3. Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.

4. Peel the roasted peppers, halve lengthwise and remove the seeds.

5. Oil the grill rack (see Tip). Grill the burgers until an instant-read thermometer inserted in the center registers 165°F, about 6 minutes per side. Top with cheese and cook until it is melted, about 1 minute more.

6. Assemble the burgers on toasted rolls with the chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.

Recipe of the Day

Sugar Snap Pea & Barley Salad Recipe

Prep Time: 10 mins
Cook Time: 20 mins
Rest Time: 5 mins
Total Time: 35 mins

Nutritional Info (Per serving): 6
Calories: 152, Saturated Fat: 1g, Sodium: 301mg, Dietary Fiber: 4g, Total Fat: 5g, Carbs: 23g, Cholesterol: 0mg, Protein: 4g
Carb Choices: 1.5


Ingredients

2 cup(s) water
1 cup(s) barley, quick-cooking
8 ounce(s) peas, sugar snap, trimmed and sliced into matchsticks
1/2 cup(s) parsley, flat-leaf, chopped
1/4 cup(s) onion(s), red, finely chopped
2 tablespoon oil, olive, extra virgin
2 tablespoon lemon juice
3/4 teaspoon salt
1/4 teaspoon pepper, black ground, freshly ground

Preparation

1. Bring water to a boil in a medium saucepan. Add barley and cook, covered, for 10 to 12 minutes, or according to package directions. Remove from the heat and let stand, covered, for 5 minutes.

2. Rinse the barley under cool water and transfer to a large bowl. Add snap peas, parsley, onion, oil, lemon juice, salt and pepper and toss to combine.

eDiets Lifestyle: Beauty Foods: Eat Your Way Pretty - eDiets

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Health News Blog: The Dark Side of Chocolate: Healthy or Hype? - eDiets

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Health News Blog: Eat 'n Lose: 10 Fat-Burning Foods! - eDiets

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Tuesday, August 4, 2009

Nutrition

Nutrition Guidelines: Getting Started

With so many diets and quick weight-loss promises on the market today, it's hard to remember what a healthy diet really looks like. Start over again with the basics of good nutrition.

By Diana Rodriguez
Medically reviewed by Niya Jones, MD, MPH

Diet pills, fad diets, foods to boycott, foods to eat exclusively. With all the crazy diet advice out there, do you even remember the basics of healthy eating? Get rid of the clutter when it comes to diets, and use basic good nutrition guidelines and the U.S. Department of Agriculture (USDA) Food Pyramid as your framework for healthy eating.

Food Groups and Healthy Nutrition: Today’s Food Pyramid

So how do we know what healthy meals should look like? The USDA is responsible for publishing nutritional guidelines for healthy eating based on ongoing research. While most of the general recommendations haven't changed over the years, there have been a few adjustments.

One change is a slight increase in the recommended number of fruits and vegetables. Women need at least seven servings of fruits and vegetables each day, while men need at least nine. "We just know there's so much good stuff in fruits and vegetables," including essential nutrients and fiber, says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. Carbohydrates are also an important part of a healthy diet, contrary to many popular fad diets being touted today.

Food Groups and Healthy Nutrition: USDA Recommendations

Here are details about the USDA's recommended nutritional guidelines to follow for a healthy eating plan:

* Focus on fruits and vegetables: Get seven to nine fruits and vegetables each day.
* Go for low-fat dairy: Consume at least three cups of low-fat or fat-free milk each day or the equivalent in cheese, yogurt, or other calcium-rich foods.
* Choose whole grains: Get at least six to eight servings of whole grains each day.
* Steer clear of trans and saturated fats, sodium (salt), sugars, and cholesterol: *Limit fat to only about 20 to 35 percent of total calorie intake and avoid trans and saturated fats.
* Choose lean proteins: Get about 15 percent of your calories from chicken without the skin, fish, beans, and legumes.
* Food Groups and Healthy Nutrition: Guidelines to Get You Going

Here are some other tips to help you develop a healthy eating plan. If you keep these general nutrition rules in mind, you'll be on the right track toward healthy eating for life:

* Pay attention to portion control; quantities depend on whether you’re trying to lose or maintain weight. In most restaurants, an appetizer serving is often closer to an appropriate serving size than an entrĂ©e.
* Always drink plenty of water.
* Vary your food choices to make sure you get a wide variety of vitamins and other nutrients and to avoid boredom.
* Know the recommended daily calorie intake for your age, weight, height, activity level, and gender.
* Don't deprive yourself of foods you love; just enjoy them in moderation.

Start thinking about the basics of diet and nutrition again, and make nutritional guidelines part of your everyday life. It won't be a diet, it won't be a fad, and it definitely won't be temporary. It will be your new healthy lifestyle, and when you think, "What's for dinner?" the answer will naturally be a healthy choice.

Last Updated: 07/21/2009
This section created and produced exclusively by the editorial staff of EverydayHealth.com. © 2009 EverydayHealth.com; all rights reserved.