Vending Machine Snacks: There is Good Amid the Evil
You’re at work and have the mid-afternoon munchies. Unfortunately, you just couldn’t find solace in the carrot sticks you packed for a snack. What now? You fumble in your bag for some loose change and take the walk of shame to the vending machine. Faced with rows of colorful foil packages that tempt the eyes and hide the ugly truth of what’s inside (loads of calories and fat), is it possible to walk away with a healthy, hunger-appeasing snack? If the vending machine is your weapon of choice for an afternoon snack, you might be surprised to know there are plenty of choices that won’t leave you feeling like a human garbage disposal.

For example, nuts, popcorn, pretzels, baked chips, and Nabisco’s 100 Calorie Packs are all great snack solutions. But stay away from the candy, fried chips, full-fat crackers, and pastries (yes, that includes Pop Tarts), all of which can easily pack over 200 calories and more than 27 grams of fat – yikes! If your company’s vending machine is stocked full of junk and doesn’t offer any of these healthier snack options, request that they beef up the healthier fare. If they need some persuading, let them know that the better you eat, the better you’ll feel and the more productive you’ll be. That’s a win-win situation you just can’t deny!
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Light Lemon Sauce with Herbs
Fines herbes, a mixture of parsley, chervil, tarragon and chives, is a classic combo in French cooking. The herbs give this simple sauce, which is similar to hollandaise, a delightful lift.

Ingredients:
Light Lemon Sauce with Herbs
1/3 cup reduced-fat mayonnaise
1/3 cup reduced-sodium chicken broth
1 tablespoon Dijon mustard
1 tablespoon extra-virgin olive oil
1 tablespoon lemon juice juice
2 teaspoons chopped fresh parsley
2 teaspoons chopped fresh tarragon
2 teaspoons chopped fresh chives
2 teaspoons chopped fresh chervil (see Tip)
Freshly ground pepper to taste

Preparation:
Place mayonnaise in a small saucepan. Gradually add broth, whisking until smooth. Heat over medium-low heat, whisking constantly, until heated through but not bubbling, about 2 minutes. Remove from heat and stir in mustard, oil, lemon juice, parsley, tarragon, chives, chervil and pepper. Serve warm.


Tip: If you don't have fresh chervil, use more fresh parsley instead.

Nutritional Information:
Per tablespoon
Calories 25 kcal
Calories From Protein -
Calories From Carbs -
Calories From Fat -
Carbohydrates 2 g
Dietary Fiber 0 g
Fat 2 g
Saturated Fat 0 g
Monosaturated Fat -
Polysaturated Fat -
Protein 0 g
Potassium 8 mg
Sodium 98 mg
Iron -
Cholesterol 0 mg

Food Swap: Which Milk Does A Body Good?
Think any kind of milk is healthy? Think again. Sure, milk is a good source of calcium and has important vitamins, but it has a hidden, diet-busting ingredient: sugar. Just one cup of 1% fat milk has 13 grams of sugar! I recommend you eat no more than 15 grams of sugar in an entire day, which means that 13 grams in one cup is an excessive amount! Especially when there are great low-sugar options out there. Almond milk is my favorite - I drink it every day and use it in my cereal. You can find unsweetened almond milk in both vanilla and plain, and both of these flavors have ZERO grams of sugar. If you crave dairy and it's your preferred source of calcium, then eat cheese and yogurt instead. They have less lactose, which is the type of sugar found in milk (it's also called milk sugar). Try a plain yogurt (fruit yogurts have too much sugar!) and cheeses like Romano, ricotta, and Swiss, which are high in calcium. Also, look to vegetable sources such as arugula, watercress, broccoli, and spinach.

Asian Slaw with Tofu and Shiitake Mushrooms‏

A simple slaw is given an Asian twist with bok choy, napa cabbage and a soy-wasabi dressing. The vibrant flavors and rich textures make this a great introduction to tofu for novices and skeptics.

Ingredients:

1/4 cup reduced-sodium soy sauce
2 1/2 tablespoons lemon juice
1 teaspoon wasabi powder (see Note)
1 clove garlic, minced
12 ounces firm silken tofu, drained and cut into 1/2-inch cubes
4 cups lightly packed shredded napa cabbage (see Ingredient note)
2 cups lightly packed shredded bok choy (see Ingredient note)
2 tablespoons canola oil
2 cups sliced shiitake mushroom caps
2 teaspoons sesame oil

Preparation:
Whisk soy sauce, lemon juice, wasabi powder and garlic in a medium bowl. Gently stir in tofu. Cover and marinate in the refrigerator for 15 minutes, stirring occasionally.
Place cabbage and bok choy in a large serving bowl.
Drain the tofu, reserving the marinade. Heat canola oil in a large skillet or wok over medium-high heat. Add mushrooms and sesame oil; cook, stirring often, for 2 minutes. Add the tofu; cook, stirring often, until the tofu is lightly browned, about 4 minutes.
Spoon the tofu mixture over cabbage. Add the reserved marinade to the pan and bring to a boil, stirring. Pour the hot marinade over the salad and toss gently to coat. Serve immediately.

Tip:
Note: Wasabi, a fiery condiment similar to horseradish, is made from the root of an Asian plant. It is available, as both a paste and a powder, in specialty stores and Asian markets.

Ingredient Notes: Look for heads of napa that are tight, without any browned leaves.

The best bok choy has large dark green leaves and small white stems—more leaf and less stem makes for a less bitter taste.
Nutritional Information:

Per serving
Calories 178 kcal
Calories From Protein -
Calories From Carbs -
Calories From Fat -
Carbohydrates 11 g
Dietary Fiber 2 g
Fat 12 g
Saturated Fat 1 g
Monosaturated Fat -
Polysaturated Fat -
Protein 9 g
Potassium 330 mg
Sodium 598 mg
Iron -
Cholesterol 0 mg
Folic Acid -
Nutritional Bonus:

Per serving
Vitamin C (63% daily value), Selenium (27% dv).

March 16, 2009

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MONDAY: SUCCESS STORIES

No More Excuses
Whether it's the fear of something new or the belief that you'll never accomplish your goal, sometimes ideas in your head just won't let go. But once you can get past those thoughts, you realize you've kick-started yourself toward change — there's no turning back now!
Changing your life for the better is neither quick nor easy. In fact, it's way TOO easy to make excuses for not working out — either you say you're tired or it's tough. When it comes to exercising, motivation is the key to get you up and get you moving. No more lame excuses! I may be giving you beatings in your workouts, but it's not torture. Force yourself to form an exercise habit.

One teammate didn't give up on her workout goal when she got sidetracked — here's what she had to say:

"OK, so I have been having a tough time finding as much workout time as I've wanted to lately. So yesterday I was determined to do the 5-mile run that my training program called for. Only when I got home, I needed to take the dog out and I didn't think he'd be able to do the 5. So I took him out and we did about 2.5 miles but when I brought him home, I was nervous about crating him again...so I didn't get to go out and finish.
I had a window of opportunity to get to the gym last night and was trying to decide how much to try to run. I figured 5 was too much, first because of my mental block with the treadmill and second because I had done 2.5 already. So I went to the gym and figured I'd do what I could. Well, I did 5 miles on the treadmill! I was so proud of myself ...I know I am capable of running 5 miles, but the fact that I made myself go and didn't use the 2.5 mile run as an excuse and added to that. I was very psyched — felt good. In fact, it got me more motivated again. So this morning I got up early and did the Level 3 circuits [from the site] at home...that was a great start to the day."

JILLIAN'S TIP OF THE DAY
When to Work Out
If after work you have every excuse not to work out, do your exercise routine in the morning. If you can barely stand in the morning, let alone lift a dumbbell, do your workout in the afternoon. There is no right time to get your workout done; it's just important that you do it! If you don't think you have time to work out, make time! There's nothing more important to your day than getting in a good sweat session. If you're short on time, just make it that more intense.

Surprising Health Swaps You've heard it before: Eat lots of leafy greens, drink eight glasses of water a day, work up a sweat when you exercise. But for some people, this conventional wisdom is actually dangerous to their health. We talked to top experts to get the facts behind health "rules"—and learned which ones are not meant for everyone. Find out if you're one of the exceptions. From your diet to fitness routine, here's when it's okay to break the rules. More Health Boosters Break Your Bad Habits Today 14 Time-Savers to Nix The Best Time to Do Everything

A Healthy and Delicious St. Patrick's Day Entrée

While you may have grown up enjoying corned beef on St. Paddy's Day, adopting a healthier lifestyle means it's time to start a new tradition. Don't worry, it can be delicious — and that's no blarney! Because corned beef is extremely high in saturated fat, it's not recommended when you're following the South Beach Diet. Instead, pair this scrumptious (but healthier) alternative with the traditional side of cabbage.
Pepper-Crusted Tenderloin of Beef (Phase 1)
Serves 2 to 3
Ingredients
1/2 cup pearl onions
About 2 tablespoons extra-virgin olive oil
2 tablespoons shallots, minced
1 pound beef tenderloin
1 tablespoon ground black pepper
1 teaspoon salt
1/2 tablespoon garlic, minced
1/2 tablespoon fresh rosemary, minced
1 teaspoon orange zest
Instructions
Preheat the oven to 350°F. Bring water to a boil in a small saucepan. Immerse the onions in the boiling water for about 2 minutes, then shock with cold water. Cut off the root tip of each onion and squeeze it out of the skin. For convenience, you can also buy a package of frozen pearl onions already prepared.
Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the shallots and sauté for about 2 minutes or until tender. Rub the beef with olive oil. Combine the pepper, salt, garlic, rosemary, and orange zest, and pat the mixture on the beef. Increase the heat to high and sear the beef in the pan on all sides. Add the pearl onions and place the skillet directly in the oven. Roast until a thermometer reads 145°F for medium rare. Let stand at least 10 minutes before slicing.
Nutritional Information:
308 calories
16 g total fat (4 g sat)
96 mg cholesterol
7 g carbohydrate
36 g protein
0 g fiber
328 mg sodium