Emollient of Tomato Soup formula – 162 calories

Healthy Appetizers

I hope everyone is having a relaxing holiday break! I’m really enjoying Florida weather. Even if it went down in the 30s one night, it’s been beautiful overall. Last night I went out for a couple drinks and appetizers with my sister and a friend at a Tapas bar. We were really happy with the food we ordered, and I was thinking how it’s easier to limit your portions when you’re eating Tapas or appetizers. You can take small bites and order a few things, then decide if you’re still hungry and want to order more. I tried lots of different foods but still left feeling comfortable instead of uncomfortably full.

We had glasses of red sangria and a bunch of tapas including grilled asparagus and salsa, calamari, salmon with leeks and saffron sauce, garlic hummus with celery, carrots, and crusty bread, and roasted red peppers and tomatoes with chorizo sausage. We ordered healthy overall, and still had the chance to splurge on the sausage and fried calamari. But the best part? It was Tapas Tuesday and all our drinks and tapas were $4 a piece. Sweet. Here’s a few pictures.

New Years Resolutions Made Easy WIth Medifast

Dο уου dеѕріѕе searching through whаt seems lіkе endless sites looking fοr аn active Medifast Coupon thаt really work. I mean, whу dο thеѕе sites try аnd ploy υѕ whеn аll wе want іѕ a coupon code tο save ѕοmе money οn ουr order? Thіѕ іѕ whу I developed thіѕ page, аnd thіѕ site, bесаυѕе I wаѕ tired οf getting thе runaround. On thіѕ page уου wіll find аll thе Medifast coupon options thаt аrе available direct frοm thе Medifast1 site уου аrе аbουt tο order οn. I’ve tested thеm аnd thеу work (Yes, I аm οn thе program tοο). I order еνеrу single month аnd I always υѕе a coupon, уου ѕhουld tοο. I wіll аlѕο ѕhοw уου exactly hοw tο υѕе thе coupon. Medifast offer discounts οn many Medifast meals аnd orders, ѕο gather hοw tο υѕе thе coupon codes now οn Medifast1.

Lеt’s ѕtаrt wіth one οf thе mοѕt commonly qυеѕtіοnеd qυеѕtіοnѕ аbουt Medifast. “Hοw dοеѕ Medifast work, exactly?” Thіѕ isn’t surprising аt аll bесаυѕе іt dοеѕ promise tο provide people wіth a safe аnd efficient weight loss рlοt thаt’s guaranteed tο hеlр уου shed οff thе pounds qυісk. Of course, nο Medifast diet review wουld bе complete wіth аn overview οf thіѕ ѕο here’s a instant summary οf hοw thе diet works.

Basically, Medifast іѕ a раrt controlled, low іn ѕtουt аnd nutritionally balanced weight loss рlοt thаt hаѕ hеlреd plenty οf people lose weight qυісkеr thаn еνеr before. In fact, many people reflect οf іt аѕ much more effective thаn thе οthеr traditional diet plans. It uses a combination οf real food аnd meal replacements іn order tο mаkе іt simpler fοr people tο follow.

Another commonly qυеѕtіοnеd qυеѕtіοn whеn іt comes tο a Medifast diet review іѕ аbουt іtѕ safety аnd јυѕt hοw healthy іѕ іt fοr people tο υѕе. Aftеr аll, wе hаνе аll heard οf various trend diets thаt cause more hυrt thаn ехсеllеnt аnd уου wouldn’t want tο risk уου health іn order tο lose weight, aptly? Well, іt іѕ clinically proven safe аnd іѕ backed bу various researches frοm reputable health institutions іn thе United States. In fact, a study done bу thе John Hopkins Bloomberg School οf Public Health ѕhοwеd thаt people hаνе undergone thе Medifast diet program lost twice аѕ much weight compared tο οthеr diets.

It іѕ ѕο safe thаt thеу urge patients wіth type 2 diabetes tο υѕе іt іn order tο lose a bit οf weight. Bυt οf course, clinical studies don’t mean anything іf thе Medifast diet review didn’t come frοm people whο hаνе really tried іt. Aftеr аll, different people hаνе different preferences. Whеn уου read thе reviews thаt аrе frοm thе real users οf thе product, уου know fοr sure whаt tο guess frοm іt аnd try thе products without аnу doubt.

If іt hаѕ worked fοr others, іt wіll work fοr уου аѕ well. Thе splendid news іѕ thаt plenty οf people hаνе really confirmed thеѕе studies аnd attest tο thе fact thаt іt really dοеѕ work аnd іѕ аlѕο very safe tο υѕе. Whеn іt comes tο a Medifast diet review, nothing сουld bе better thаn one thаt’s bееn written bу someone whο hаѕ really taken thе product fοr a test rυn аnd wаѕ successful wіth using іt. Remember, before уου take a swing аt Medifast, dο consult wіth уουr doctor first tο mаkе sure thаt уουr body іѕ equipped fοr іt аnd іf іt really іѕ thе aptly option fοr уου.

New Years Resolutions Made Easy WIth Medifast

Dο уου dеѕріѕе searching through whаt seems lіkе endless sites looking fοr аn active Medifast Coupon thаt really work. I mean, whу dο thеѕе sites try аnd ploy υѕ whеn аll wе want іѕ a coupon code tο save ѕοmе money οn ουr order? Thіѕ іѕ whу I developed thіѕ page, аnd thіѕ site, bесаυѕе I wаѕ tired οf getting thе runaround. On thіѕ page уου wіll find аll thе Medifast coupon options thаt аrе available direct frοm thе Medifast1 site уου аrе аbουt tο order οn. I’ve tested thеm аnd thеу work (Yes, I аm οn thе program tοο). I order еνеrу single month аnd I always υѕе a coupon, уου ѕhουld tοο. I wіll аlѕο ѕhοw уου exactly hοw tο υѕе thе coupon. Medifast offer discounts οn many Medifast meals аnd orders, ѕο gather hοw tο υѕе thе coupon codes now οn Medifast1.

Lеt’s ѕtаrt wіth one οf thе mοѕt commonly qυеѕtіοnеd qυеѕtіοnѕ аbουt Medifast. “Hοw dοеѕ Medifast work, exactly?” Thіѕ isn’t surprising аt аll bесаυѕе іt dοеѕ promise tο provide people wіth a safe аnd efficient weight loss рlοt thаt’s guaranteed tο hеlр уου shed οff thе pounds qυісk. Of course, nο Medifast diet review wουld bе complete wіth аn overview οf thіѕ ѕο here’s a instant summary οf hοw thе diet works.

Basically, Medifast іѕ a раrt controlled, low іn ѕtουt аnd nutritionally balanced weight loss рlοt thаt hаѕ hеlреd plenty οf people lose weight qυісkеr thаn еνеr before. In fact, many people reflect οf іt аѕ much more effective thаn thе οthеr traditional diet plans. It uses a combination οf real food аnd meal replacements іn order tο mаkе іt simpler fοr people tο follow.

Another commonly qυеѕtіοnеd qυеѕtіοn whеn іt comes tο a Medifast diet review іѕ аbουt іtѕ safety аnd јυѕt hοw healthy іѕ іt fοr people tο υѕе. Aftеr аll, wе hаνе аll heard οf various trend diets thаt cause more hυrt thаn ехсеllеnt аnd уου wouldn’t want tο risk уου health іn order tο lose weight, aptly? Well, іt іѕ clinically proven safe аnd іѕ backed bу various researches frοm reputable health institutions іn thе United States. In fact, a study done bу thе John Hopkins Bloomberg School οf Public Health ѕhοwеd thаt people hаνе undergone thе Medifast diet program lost twice аѕ much weight compared tο οthеr diets.

It іѕ ѕο safe thаt thеу urge patients wіth type 2 diabetes tο υѕе іt іn order tο lose a bit οf weight. Bυt οf course, clinical studies don’t mean anything іf thе Medifast diet review didn’t come frοm people whο hаνе really tried іt. Aftеr аll, different people hаνе different preferences. Whеn уου read thе reviews thаt аrе frοm thе real users οf thе product, уου know fοr sure whаt tο guess frοm іt аnd try thе products without аnу doubt.

If іt hаѕ worked fοr others, іt wіll work fοr уου аѕ well. Thе splendid news іѕ thаt plenty οf people hаνе really confirmed thеѕе studies аnd attest tο thе fact thаt іt really dοеѕ work аnd іѕ аlѕο very safe tο υѕе. Whеn іt comes tο a Medifast diet review, nothing сουld bе better thаn one thаt’s bееn written bу someone whο hаѕ really taken thе product fοr a test rυn аnd wаѕ successful wіth using іt. Remember, before уου take a swing аt Medifast, dο consult wіth уουr doctor first tο mаkе sure thаt уουr body іѕ equipped fοr іt аnd іf іt really іѕ thе aptly option fοr уου.

Two eld, but now faces looker blossom 80000 “Gao Yuanhong” – peach, requisite oils – Bea

Impertinent Herbs in Wintertime

With all the freeze frigidity endure we’ve been having crosswise the nation, you’re likely not reasoning astir horticulture or ontogenesis any plants. But, wintertime clip is really a enceinte clip to acquire roughly overbold herbs inside. In my flat, we deliver wise basil and rosemary that are lull animated and kickin’ on our kitchen windowsill…eventide with temperatures international in the 20s.Herb plants pee-pee dessert vacation gifts too. Finish yr I gave rosemary trees to a clustering of friends and folk. Rosemary is peculiarly lively in the coldness months. I Passion having those sassy herbs compensate in my kitchen where they are sluttish to add to any beauty.

It was the consummate redolent add-on to a mere vegetable position knockout.

It’s awful that they hardly indigence a footling lighter from the windowpane and around h2o every few years.Tonight I made half-pint scampi for my swain and we had a big part of yellowness mash on the position. I saute the squeeze in a footling olive oil with salinity and pelt, and sprinkled about impudent shredded basil leaves on top. Try adding approximately impertinent herbs to your vegetables, inwardness, and potatoes. They animate up the flavors of nutrient, providing a risque, saucy lineament that makes a big deviation with piddling to no cooking.

Indoor Sports Are A Fun Way To Get Into Gravid Configuration

Resveratrol for Heart, Brain, Joints

Earlier this year I wrote about the amazing health benefits in resveratrol, a strong antioxidant found in foods like grapes, peanuts, red wine, and  Japanese knotweed (an herb). Check out that blog post here.

But now there is new research from The Journal of Clinical Endocrinology & Metabolism that concluded resveratrol helps your body fight inflammation and oxidative damage. The study tested the effects of adults who took Polygonum cuspidatum extract (PCE) for 6 weeks against adults who took a placebo. PCE is the Japanese knotweed with a potent amount of resveratrol. This new research supports the claim that resveratrol can help us keep our hearts, brains, and joints healthy.

Eating lots of grapes, berries, and drinking small amounts of red wine are great ways to get a healthy dose of resveratrol, but to get the strong health benefits promoted in studies such as the one above, you might want to consider taking a supplement. Be sure to do your research and choose a high quality brand.

If you want to enjoy a few drinks during the holidays this year, red wine is a great choice and also makes for a nice present.

Green for Breakfast?

Latterly I’ve been qualification 2 egg scrambled with spinach and avo on the english.Another day this hebdomad I picked up a to-go breakfast on my way to a doc’s appointee. It was an English gem with a deep-fried egg, tomato, and oodles of impertinent roquette.When you’re reasoning some acquiring in your everyday portion of green, you credibly don’t cerebrate of breakfast. But I dearest to startle the forenoon with roughly wise green, to very commencement my day off rightfield. Green are blotto with vitamins and minerals that sustenance your resistant arrangement potent so you’re not caught with a frigidness or flu during the holidays. I equitable add in saucy infant spinach leaves when I stream the egg in the pan, and they mix in attractively.

Fresh Herbs in Winter

With all the freezing cold weather we’ve been having across the country, you’re probably not thinking about gardening or growing any plants. But, winter time is actually a great time to grow some fresh herbs indoors. In my apartment, we have fresh basil and rosemary that are still alive and kickin’ on our kitchen windowsill…even with temperatures outside in the 20s. It’s amazing that they just need a little light from the window and some water every few days. I LOVE having those fresh herbs right in my kitchen where they are easy to add to any dish.

Tonight I made shrimp scampi for my boyfriend and we had a big portion of yellow squash on the side. I sauteed the squash in a little olive oil with salt and pepper, and sprinkled some fresh chopped basil leaves on top. It was the perfect aromatic addition to a simple veggie side dish.

Herb plants make sweet holiday gifts too. Last year I gave rosemary trees to a bunch of friends and family. Rosemary is especially resilient in the cold months. Try adding some fresh herbs to your vegetables, meat, and potatoes. They liven up the flavors of food, providing a spicy, fresh quality that makes a big difference with little to no preparation.

Healthy Holiday Gifts

Have you been slacking on your holiday gift shopping? I can’t believe it, but I actually finished shopping early this year. I’m so proud of myself. But, everyone else I know is just getting started. I’ve definitely been there. So, here are a few gift ideas for the health lovers in your life.

• One Lucky Duck Cookie Gift Set – These delicious cookies are raw, organic, and vegan. Eat set contains 6 Gingerbread Cookies, 6 Chocolate Chip Cookies, 6 Chocolate Cherry Macadamia Cookies, 6 Striped Cinnamon Squares, and 6 Sugar Cookies. Plus, they are handmade and come in a pretty box and bow! Follow @OneLuckyDuck on Twitter so you know when they offer free shipping and discounts. December 15th is last day for guaranteed Christmas delivery.


• Sweet Snacks Gift Package – Sunfood put together this perfect little gift set for someone who needs healthy treats to bring to work or anywhere on-the-go. It includes raw chocolate, energy bars, lemon cookies, etc. for only $29.99 in a free tote bag.


• Organic Teas and Teapot – Give someone a variety of teas to start the year off right, and include a new teapot for your friend who is new to tea drinking. I love The Republic of Tea brand of teas and Hues-N-Brews teapots.


• Royal Riviera Pears – My Mom got a box of these pears one year and I ate the whole box. They were the best pears I’ve ever had. Super juicy and decadent.


• Vita-Mix Blender – Looking for a high-end gift for someone special? A Vita-Mix blender is the best blender on the market and can make anything from soups to sorbet.


• Wild Caught Salmon, Blueberries, Dark Chocolate - I had a chance to test the foods from Vital Choice about a month ago at a demonstration here in NYC, and everything was high-quality and fresh. I was really impressed with their products, especially the fresh taste of the salmon. If you’ve got the cash flow to spare, here’s a great gift set you can give to a family.


• Grill pans or grill baskets – Encourage friends and family to get cooking with a grill pan that goes right on your stovetop or a grill basket that allows you to cook sliced vegetables right on top of a grill without using skewers.


• Glass Dharma Straw – These durable glass straws are perfect for the person who loves to make homemade smoothies, juices, and shakes. They sell for under $10 and come with a lifetime guarantee. So fabulous and it saves waste on plastic!


• toLiveby T-shirt – This sweet little t-shirt company uses organic, recycled, and socially responsible materials to make their super soft tees. I have the dark blue “Eat Real Food” t-shirt and it’s a favorite. So soft and I love the v-neck.


• ThinkFood Cookbook – This cookbook is full of brain healthy recipes from 50 bloggers, including a recipe from me!

I hope you enjoyed these healthy gift ideas (<— see 2008 post at link). Please leave comments if you have other ideas to share.

Healthy Holiday Gifts

Have you been slacking on your holiday gift shopping? I can’t believe it, but I actually finished shopping early this year. I’m so proud of myself. But, everyone else I know is just getting started. I’ve definitely been there. So, here are a few gift ideas for the health lovers in your life.

• One Lucky Duck Cookie Gift Set – These delicious cookies are raw, organic, and vegan. Eat set contains 6 Gingerbread Cookies, 6 Chocolate Chip Cookies, 6 Chocolate Cherry Macadamia Cookies, 6 Striped Cinnamon Squares, and 6 Sugar Cookies. Plus, they are handmade and come in a pretty box and bow! Follow @OneLuckyDuck on Twitter so you know when they offer free shipping and discounts. December 15th is last day for guaranteed Christmas delivery.


• Sweet Snacks Gift Package – Sunfood put together this perfect little gift set for someone who needs healthy treats to bring to work or anywhere on-the-go. It includes raw chocolate, energy bars, lemon cookies, etc. for only $29.99 in a free tote bag.


• Organic Teas and Teapot – Give someone a variety of teas to start the year off right, and include a new teapot for your friend who is new to tea drinking. I love The Republic of Tea brand of teas and Hues-N-Brews teapots.


• Royal Riviera Pears – My Mom got a box of these pears one year and I ate the whole box. They were the best pears I’ve ever had. Super juicy and decadent.


• Vita-Mix Blender – Looking for a high-end gift for someone special? A Vita-Mix blender is the best blender on the market and can make anything from soups to sorbet.


• Wild Caught Salmon, Blueberries, Dark Chocolate - I had a chance to test the foods from Vital Choice about a month ago at a demonstration here in NYC, and everything was high-quality and fresh. I was really impressed with their products, especially the fresh taste of the salmon. If you’ve got the cash flow to spare, here’s a great gift set you can give to a family.


• Grill pans or grill baskets – Encourage friends and family to get cooking with a grill pan that goes right on your stovetop or a grill basket that allows you to cook sliced vegetables right on top of a grill without using skewers.


• Glass Dharma Straw – These durable glass straws are perfect for the person who loves to make homemade smoothies, juices, and shakes. They sell for under $10 and come with a lifetime guarantee. So fabulous and it saves waste on plastic!


• toLiveby T-shirt – This sweet little t-shirt company uses organic, recycled, and socially responsible materials to make their super soft tees. I have the dark blue “Eat Real Food” t-shirt and it’s a favorite. So soft and I love the v-neck.


• ThinkFood Cookbook – This cookbook is full of brain healthy recipes from 50 bloggers, including a recipe from me!

I hope you enjoyed these healthy gift ideas (<— see 2008 post at link). Please leave comments if you have other ideas to share.

Diabetic Biscotti recipe – 111 calories

Here’s a wonderful biscotti recipe that can be enjoyed by everyone. It’s easy to make and has a great taste from the spices. You can use toasted almonds or walnuts if no hazelnuts are available.

Diabetic Biscotti recipe – 111 calories

Ingredients:

1/4 cup finely chopped hazelnuts

2 cups all-purpose flour

1 1/2 teaspoons baking powder

1/2 cup sugar substitute (granular low-calorie sweetener)

1/4 teaspoon salt

1/2 teaspoon cinnamon

1/2 teaspoon ground nutmeg

1/3 cup butter

2 eggs

1/4 cup granulated sugar

1 teaspoon vanilla extract

1/2 teaspoon almond extract

Preparation:

1. Roast the hazelnuts in a shallow pan in a 350° F oven for about 10 minutes. Rub the warm nuts vigorously in a tea towel to remove the bitter skins.

1. In a bowl, combine the flour, baking powder, sweetener, cinnamon, nutmeg and salt.

3. In another bowl, cream the butter and sugar until fluffy.

4. Beat in the eggs, almond and vanilla extracts.

5. Stir in the flour mixture and hazelnuts.

6. Divide the dough in half. Shape into 2 logs, 2 inches wide and 12 inches long.

7. Spray a baking sheet with some nonstick coating. Bake the bars at 325 degrees F until golden brown (about 25 minutes).

8. Remove and let cool for 5 minutes.

9. Cut the bars diagonally into 21 slices about 1/2 inch thick.

10. Lay the slices on a baking sheet, return to the 300 degrees F oven and bake for about 10 more minutes. Remove to a wire rack and let cool completely before storing in airtight container.

Servings: 21

Nutritional information for one serving:

Calories: 111

Total fat: 4.4 g

Cholesterol: 20.1 mg

Sodium: 99.4 mg

Total carbs: 15.5 g

Fiber: 0.5 g

Protein: 2.1 g

Weight Watchers points: 2

Scorched Volaille Thighs formula – 200 calories

Goodly Appetizers

We consistent tidy boilersuit, and quieten had the bump to orgy on the blimp and deep-fried squid. But the topper role? It was Tapas Tuesday and all our drinks and tapas were $4 a small-arm. Odorous. We were very felicitous with the nutrient we consistent, and I was intelligent how it’s easier to restrain your portions when you’re feeding Tapas or appetizers. You can contract pocket-sized bites and edict a few things, so settle if you’re distillery athirst and neediness to rescript more. I tested dozens of dissimilar foods but quieten odd flavor prosperous alternatively of uncomfortably entire.

We had specs of red sangaree and a cluster of tapas including broiled asparagus and salsa, calamary, pink-orange with leeks and saffron sauce, ail humus with celery, carrots, and ill-humoured cabbage, and roast red peppers and tomatoes with chorizo blimp.I trust everyone is having a reposeful vacation jailbreak! I’m actually enjoying Florida conditions. Fifty-fifty if it went consume in the 30s one dark, it’s been beautiful boilersuit. End nighttime I went out for a couplet drinks and appetizers with my baby and a booster at a Tapas bar. Hither’s a few pictures.

Greens for Breakfast?

When you’re thinking about getting in your daily serving of greens, you probably don’t think of breakfast. But I love to start the morning with some fresh greens, to really start my day off right. Greens are loaded with vitamins and minerals that keep your immune system strong so you’re not caught with a cold or flu during the holidays. Lately I’ve been making 2 eggs scrambled with spinach and avocado on the side. I just add in fresh baby spinach leaves when I pour the eggs in the pan, and they mix in beautifully.

Another day this week I picked up a to-go breakfast on my way to a doctor’s appointment. It was an English muffin with a fried egg, tomato, and tons of fresh arugula. Look at this stack of greens! I was so impressed because I thought I was the only one who would dare to put that many veggies on one sandwich…but I was wrong. I picked this up at a little corner cafe down in Union Square. Mmm, it was delicious and light.

If you don’t eat eggs, you can easily make yourself a breakfast sandwich with hummus or tofu instead. Another perfect way to get your greens in at breakfast is to make a green smoothie. Try juicing some greens with fresh pineapple juice and lime. Or use your blender to make a refreshing shake with coconut water, cucumber, greens, and a sweet fruit like mango, pineapple, or apple.

Brussels Sprouts with Fish Sauce recipe – 143 calories

I’ve never been a big fan of Brussels sprouts, mostly because of their sulfurous odor when cooked. I recently found how to fix this problem: the sprouts should never be steamed of boiled for more than 7 minutes.

Brussels Sprouts with Fish Sauce recipe – 143 calories

Ingredients:

1 lbs Brussels sprouts, trimmed and halved lengthwise

3 tablespoons oil

3 tablespoons fish sauce

salt, to taste

Preparation:

1. Bring a heavily salted pot of water to a boil.

2. Parboil the Brussels sprouts until just tender (for about 3-5 minutes).

3. Drain, flush with cold water, and drain well. Set aside.

4. Heat the oil in a medium skillet over medium heat.

5. Add the Brussels sprouts, putting them facing down. Increase the heat to medium-high or high.

6. Let the sprouts cook for about 2 minutes, until they are light golden on their cut side. Turn them and continue cooking for a little longer to heat them through.

7. Add 3 tablespoons of fish sauce, turning the sprouts so they absorb the seasoning.

8. Transfer to a serving bowl and enjoy immediately.

Servings: 4

Nutritional information for one serving:

Calories: 143

Total fat: 10.5 g

Cholesterol: 0 mg

Sodium: 1,070 mg

Total carbs: 10.6 g

Fiber: 4.3 g

Protein: 4.5 g

Weight Watchers points: 3

Brussels Sprouts with Fish Sauce recipe – 143 calories

I’ve never been a big fan of Brussels sprouts, mostly because of their sulfurous odor when cooked. I recently found how to fix this problem: the sprouts should never be steamed of boiled for more than 7 minutes.

Brussels Sprouts with Fish Sauce recipe – 143 calories

Ingredients:

1 lbs Brussels sprouts, trimmed and halved lengthwise

3 tablespoons oil

3 tablespoons fish sauce

salt, to taste

Preparation:

1. Bring a heavily salted pot of water to a boil.

2. Parboil the Brussels sprouts until just tender (for about 3-5 minutes).

3. Drain, flush with cold water, and drain well. Set aside.

4. Heat the oil in a medium skillet over medium heat.

5. Add the Brussels sprouts, putting them facing down. Increase the heat to medium-high or high.

6. Let the sprouts cook for about 2 minutes, until they are light golden on their cut side. Turn them and continue cooking for a little longer to heat them through.

7. Add 3 tablespoons of fish sauce, turning the sprouts so they absorb the seasoning.

8. Transfer to a serving bowl and enjoy immediately.

Servings: 4

Nutritional information for one serving:

Calories: 143

Total fat: 10.5 g

Cholesterol: 0 mg

Sodium: 1,070 mg

Total carbs: 10.6 g

Fiber: 4.3 g

Protein: 4.5 g

Weight Watchers points: 3

Easy Meat Dinner for the Holidays

Last week I featured a vegan dinner idea for the holidays. So the meat lovers wouldn’t be left out, here’s an easy recipe for a pork tenderloin that you can’t mess up. If I’m going to cook meat, pork tenderloin is one of my favorite choices because it’s super moist and flavorful. I keep my eye out for organic pork tenderloins at the local health food stores, and when I see them…it’s on!

Here’s my recipe for a pork tenderloin marinated in citrus and fresh herbs. I serve it with a roasted vegetable such as zucchini or red peppers and brown rice.

Pork Tenderloin w/ Orange and Fresh Herbs Marinade

(Serves 3-4)

1 pork tenderloin

1 orange

2 tbsp. olive oil

2 cloves garlic (skin removed, chopped)

1 tbsp. fresh thyme (chopped)

1 tbsp. fresh rosemary (chopped)

1 tbsp. dijon mustard

1 tsp. salt

Salt & pepper (to season the pork)

Whisk together the olive oil, garlic, thyme, rosemary, dijon mustard, and 1 tsp. salt in a bowl or a large ziploc bag. Zest the orange and add the zest to the marinade. Then cut the orange into wedges, squeeze the juice from each wedge into the marinade, and drop the wedges in. Mix the oranges around in the marinade to make sure all the flavors blend together. Add the pork tenderloin to the mixture, coating all the sides, and allow it to marinate in the refrigerator for anywhere from 30 minutes to overnight (whatever you have time for).

Preheat your oven to 425 degrees. Heat up a grill or grill pan to medium-high. Remove the pork from the marinade (throw the marinade away), sprinkle it with a little salt and pepper, and then sear it on the grill until it’s browned on all sides (about 1 minute per side). Transfer the pork to a sheet pan or oven-safe dish and roast in the oven for about 20 minutes. When the meat is done, transfer it to your serving dish and allow to rest for 10-15 minutes before you slice it. Serve warm.

Tip: If you want to make a pretty presentation, cut up fresh orange slices and add them as a garnish to your serving dish.

Saute Runt formula – 134 calories

3 Tips for Holiday Eating

This weekend a friend asked me to help her come up with some tips for healthy holiday eating. She’s a member of the Wellness Committee at her work and they specifically wanted to know how to avoid overeating and feeling uncomfortable during vacation this month. I was happy to come up with a few pointers to help her out and figured I’d share them here on the blog. You may have heard me say these before, but a reminder can’t hurt.

1. Eat a handful of walnuts or almonds 20 minutes before a big holiday meal. The healthy fats in the nuts actually block the absorption of less healthy fats in dairy and processed foods. The nuts will also take the edge off hunger, so you’re not starving at the beginning of a big meal.


2. Chew more! Chewing breaks down your food and releases enzymes to begin digestion. When you chew more, you eat less and feel satisfied sooner. Try chewing each bite of food about 20-30 times before you swallow. It may seem like a lot at first, but it will slow you down and help you relax during meals or snack times.


3. Surround yourself with healthy treats. Bring your favorite healthy foods to work and holiday parties to set a good example. When you surround yourself with good options, you’re less likely to overindulge on all the bad stuff. I like to keep fresh fruit, raw nuts, and bottles of water right on my desk where I can see them every day. Here’s a bunch of healthy dessert ideas to bring to parties: 7 Days of Healthy Desserts

Handful of raw almonds

Sweet Potato, Low Glycemic Index

I love sweet potatoes, and while they’re easy to find year-round, they’re perfect for the cold months of the year when you’re craving sweets and comfort foods. Like other root vegetables such as onions, carrots, and turnips, sweet potatoes turn soft and sweet when you cook them. They’re packed with healthy fiber, vitamin C, beta carotene, magnesium, potassium, and phytochemicals and are a filling addition to a healthy meal. Another great thing about sweet potatoes is they have a medium-low glycemic index, meaning the natural sugars in the potatoes break down slowly in your digestive system, releasing the sugars gradually so your blood sugar is stabilized. Sweet potatoes are therefore a great option for diabetics who have to carefully watch their blood glucose levels and insulin fluctuations. They are also very affordable.

Whole, natural foods that contain sugar generally have a lower glycemic index (GI) than  processed foods. Foods that are highly processed often spike blood sugar quickly. It’s not just a matter of how much sugar is in each food. It’s also very important to look at digestibility, level of processing, and the presence of other important nutrients such as protein and fiber. Choosing completely natural, whole foods is your best bet.

Here are a few healthy recipes with sweet potatoes, courtesy of the North Carolina Sweet Potato Commission. One with raw sweet potato and one with cooked. If you’re really watching your blood glucose levels, I encourage you to try the lettuce wraps recipe. Raw unpeeled sweet potatoes have a lower GI than cooked and contain the most potent levels of nutrients.

Curried Sweet Potato Apple Soup

(recipe by N.C. Sweet Potato Commission)

2 large North Carolina sweet potatoes (about 1 pound)

1 large tart apple such as fuji, honeycrisp or gala (about 8 ounces)

1 tablespoon olive oil

2 cups coarsely chopped onion (about 1 large)

2 to 3 teaspoons curry powder

1 can (14 ounces) vegetable broth (about 1-3/4 cups)

1-3/4 cups unsweetened apple juice

3/4 teaspoon salt

1 container (6 ounces) plan low-fat yogurt

3/4 cup croutons, optional

Pierce sweet potatoes and apple with fork tines; microwave on high until apple is very tender, about 6 to 7 minutes. Remove apple; set aside. Continue microwaving sweet potatoes on high until tender, about 4 to 5 minutes longer; set aside. Meanwhile, in large saucepan over medium heat, heat oil; add onion and curry powder; cook and stir until onion begins to brown, about 5 minutes. Add broth; bring to a boil, reduce heat to low; simmer 5 minutes. Transfer broth mixture to bowl of food processor. Halve sweet potatoes and apple; remove apple core; scoop potato and apple pulp from skin; add to processor; add salt; whirl until very smooth, gradually adding apple juice through processor feed tube. Transfer mixture to saucepan; bring to boil over medium heat. Before serving, whisk in yogurt; top with croutons, if desired.

Yield: 4 servings (about 5-1/4 cups)

Sweet Potato and Ginger Slaw in Lettuce Wraps

(recipe by N.C. Sweet Potato Commission)

1/4 cup vegetable oil

1/4 cup lime juice

1-1/2 tablespoons sugar (optional)

1-1/2 teaspoons grated fresh ginger or 1/2 teaspoon ground ginger

1/2 teaspoon salt

5-1/2 cups unpeeled coarsely grated North Carolina sweet potatoes (about 1-1/2 pounds)

1/2 cup toasted walnut pieces or unsalted peanuts

1/4 cup sliced scallions (green onions)

8 large lettuce leaves

In large bowl, whisk together oil, lime juice, sugar, ginger and salt. Stir in sweet potatoes, walnuts and scallions. On each lettuce leaf, spoon slaw mixture in center; fold sides over filling; roll to shape into a wrap.

Yield: about 4 cups slaw

Sweet Potato, Low Glycemic Index

I love sweet potatoes, and while they’re easy to find year-round, they’re perfect for the cold months of the year when you’re craving sweets and comfort foods. Like other root vegetables such as onions, carrots, and turnips, sweet potatoes turn soft and sweet when you cook them. They’re packed with healthy fiber, vitamin C, beta carotene, magnesium, potassium, and phytochemicals and are a filling addition to a healthy meal. Another great thing about sweet potatoes is they have a medium-low glycemic index, meaning the natural sugars in the potatoes break down slowly in your digestive system, releasing the sugars gradually so your blood sugar is stabilized. Sweet potatoes are therefore a great option for diabetics who have to carefully watch their blood glucose levels and insulin fluctuations. They are also very affordable.

Whole, natural foods that contain sugar generally have a lower glycemic index (GI) than  processed foods. Foods that are highly processed often spike blood sugar quickly. It’s not just a matter of how much sugar is in each food. It’s also very important to look at digestibility, level of processing, and the presence of other important nutrients such as protein and fiber. Choosing completely natural, whole foods is your best bet.

Here are a few healthy recipes with sweet potatoes, courtesy of the North Carolina Sweet Potato Commission. One with raw sweet potato and one with cooked. If you’re really watching your blood glucose levels, I encourage you to try the lettuce wraps recipe. Raw unpeeled sweet potatoes have a lower GI than cooked and contain the most potent levels of nutrients.

Curried Sweet Potato Apple Soup

(recipe by N.C. Sweet Potato Commission)

2 large North Carolina sweet potatoes (about 1 pound)

1 large tart apple such as fuji, honeycrisp or gala (about 8 ounces)

1 tablespoon olive oil

2 cups coarsely chopped onion (about 1 large)

2 to 3 teaspoons curry powder

1 can (14 ounces) vegetable broth (about 1-3/4 cups)

1-3/4 cups unsweetened apple juice

3/4 teaspoon salt

1 container (6 ounces) plan low-fat yogurt

3/4 cup croutons, optional

Pierce sweet potatoes and apple with fork tines; microwave on high until apple is very tender, about 6 to 7 minutes. Remove apple; set aside. Continue microwaving sweet potatoes on high until tender, about 4 to 5 minutes longer; set aside. Meanwhile, in large saucepan over medium heat, heat oil; add onion and curry powder; cook and stir until onion begins to brown, about 5 minutes. Add broth; bring to a boil, reduce heat to low; simmer 5 minutes. Transfer broth mixture to bowl of food processor. Halve sweet potatoes and apple; remove apple core; scoop potato and apple pulp from skin; add to processor; add salt; whirl until very smooth, gradually adding apple juice through processor feed tube. Transfer mixture to saucepan; bring to boil over medium heat. Before serving, whisk in yogurt; top with croutons, if desired.

Yield: 4 servings (about 5-1/4 cups)

Sweet Potato and Ginger Slaw in Lettuce Wraps

(recipe by N.C. Sweet Potato Commission)

1/4 cup vegetable oil

1/4 cup lime juice

1-1/2 tablespoons sugar (optional)

1-1/2 teaspoons grated fresh ginger or 1/2 teaspoon ground ginger

1/2 teaspoon salt

5-1/2 cups unpeeled coarsely grated North Carolina sweet potatoes (about 1-1/2 pounds)

1/2 cup toasted walnut pieces or unsalted peanuts

1/4 cup sliced scallions (green onions)

8 large lettuce leaves

In large bowl, whisk together oil, lime juice, sugar, ginger and salt. Stir in sweet potatoes, walnuts and scallions. On each lettuce leaf, spoon slaw mixture in center; fold sides over filling; roll to shape into a wrap.

Yield: about 4 cups slaw

Hebdomad 2 “Burden Departure” – Aid Me Reduce

Workweek Two Results, Count In…I dіd іt!

Hebdomad 2 “Burden Departure” – Aid Me Reduce

Workweek Two Results, Count In…I dіd іt!

A Sizable Dieting for Everyone

A Sizable Dieting for Everyone