Jamaican Chicken with Mango Salsa

Serves 4

1/2 teaspoon Jamaican jerk seasoning (such as Spice Islands)

1/2 teaspoon salt, divided

4 (6-ounce) skinless, boneless chicken breast halves

Cooking spray

1/4 cup minced fresh cilantro

1/4 cup finely chopped red onion

1 tablespoon chopped fresh mint

1 teaspoon brown sugar

2 teaspoons fresh lime juice

1/4 teaspoon black pepper

1/4 teaspoon crushed red pepper

1 (16-ounce) jar sliced peeled mango, drained and chopped (such as Del Monte SunFresh)

 

Heat a large nonstick skillet over medium-high heat. Sprinkle seasoning and 1/4 teaspoon of salt evenly over chicken. Coat chicken with cooking spray. Add chicken to pan; cook 4 minutes on each side or until done.

While chicken cooks, combine 1/4 teaspoon salt, cilantro, and remaining ingredients. Serve salsa with chicken.

(serving size: 1 chicken breast half and about 1/2 cup salsa)

 

Calories 244
Carbs 14.7g
Sodium 445mg
Fat 2.4g
Protein 39.8g

 

The Genius of Weights

Woman lifting weights.
Photo: Brand X Pictures/Thinkstock

By Adam Campbell

Could lifting dumbbells actually make you smarter? Adam Campbell, fitness director of Women’s Health and author of The Women’s Health Big Book of Exercises has 20 ways lifting can transform your life, body and mind.

“You don’t look like you lift weights.”

I’ve heard this phrase more than once in my life, and it’s always delivered by a burly guy in a sleeveless shirt who most certainly does look like he lifts weights. And who’s no doubt basing his observation on the standards of a typical musclehead.

That’s just it, though: Like most of you, I’ve never aspired to be a musclehead. Or a powerlifter. Or a strongman competitor. (All of which are fine pursuits, for sure.) So do I look like any of those? Of course not.

But do I look like I lift weights? Absolutely. I’m lean and fit, and my muscles are well-defined, even if they’re not busting out of my shirt.

You see, lifting weights isn’t just about building 20-inch biceps. In fact, for most women, it’s not about that at all, since resistance training may be the single most effective way to lose fat and look great in a swimsuit. What’s more, the benefits of lifting extend into nearly every aspect of your health and well-being. So much so that after nearly 12 years of reporting in the field of health and fitness, I’ve come to one rock-solid conclusion: You’d have to be crazy not to lift weights—even if bigger biceps are the last thing you want. And that’s why I wrote The Women’s Health Big Book of Exercises.

The truth is, lifting weights gives every woman an edge. Over belly fat. Over stress. Over heart disease, diabetes, and cancer. Lifting even makes you smarter and happier.

Want proof? Here are 20 reasons you shouldn’t live another day without lifting.

1. You’ll Lose 40 Percent More Fat
This might be the biggest secret in fat loss. While you’ve no doubt been told that aerobic exercise is the key to losing belly flab, weight training is actually far more valuable. Case in point: Penn State University researchers put overweight people on a reduced-calorie diet, and divided them into three groups—one that didn’t exercise, another that performed aerobic exercise 3 days a week, and a third that did both aerobic exercise and weight training 3 days a week.

The results: Each of the groups lost nearly the same amount of weight—about 21 pounds. But the lifters shed about 6 more pounds of fat than did those who didn’t pump iron. Why? Because their weight loss was almost pure fat, while the other two groups lost just 15 pounds of lard, along with several pounds of muscle. Do the math and you’ll see that weights led to 40 percent greater fat loss.

This isn’t a one-time finding. Research on non-lifting dieters shows that, on average, 75 percent of their weight loss is from fat, and 25 percent is muscle. That 25 percent may reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. It also makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat instead.

Think of it in terms of liposuction: The whole point is to simply remove unattractive flab, right? That’s exactly what you should demand from your workout.

5. You’ll Build Stronger Bones
Just like muscle, you lose bone mass as you age, too. This increases the likelihood you’ll one day suffer a debilitating fracture in your hips or vertebrae. That’s even worse than it sounds, since U.K. researchers found that among older women who break a hip during a fall, more than 50 percent will never walk again. In addition, significant bone loss in your spine can result in the dreaded “Dowager’s hump,” a condition that leaves you with a hunchback. The good news: A study in the Journal of Applied Physiology found that 16 weeks of resistance training increased subjects’ hip bone density, and elevated their blood levels of osteocalcin—a marker of bone growth—by 19 percent.

Another bone-related benefit: Researchers in Georgia found that osteoarthritis sufferers who performed leg exercises through a full range of motion three times a week reduced knee pain by up to 58 percent.

6. You’ll Be More Flexible
Over time, your flexibility can decrease by up to 50 percent. This makes it harder to squat down, bend over, and reach behind you. But in a study published in the International Journal of Sports Medicine, scientists found that three full-body workouts a week for 16 weeks increased flexibility of the hips and shoulders, while improving sit-and-reach test scores by 11 percent. Not convinced that weight training doesn’t leave you “muscle-bound?” Research shows that Olympic weightlifters rate only second to gymnasts in overall flexibility.

7. Your Heart Will Be Healthier
Pumping iron really does get your blood flowing. Researchers at the University of Michigan found that people who performed three total-body weight workouts per week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent, and the risk of a heart attack by 15 percent.

8. You’ll Derail Diabetes
Call it muscle medication. In a 4-month study, Austrian scientists found that people with type 2 diabetes who started strength training significantly lowered their blood sugar levels, improving their condition. Just as important, lifting may be one of the best ways to prevent diabetes in the first place. That’s because it not only fights the fat that puts you at an increased risk for the disease, it also improves your sensitivity to the hormone insulin. The end result: Your body has an easier time moving sugar from your blood stream into your muscles cells. This helps keep your blood sugar under control, reducing the likelihood you’ll develop diabetes.

The Genius of Weights
By Adam Campbell
Original Content | April 23, 2010
|   Print

9. You’ll Cut Your Cancer Risk
Don’t settle for an ounce of prevention; weights may offer it by the pound. A University of Florida study found that people who performed three resistance training workouts three times a week for 6 months experienced significantly less oxidative cell damage than nonlifters. That’s important since damaged cells can lead to cancer and other diseases. And in a study published in Medicine and Science in Sports and Exercise scientists discovered that resistance training speeds the rate at which food is moved through your large intestine by up to 56 percent, an effect that’s thought to reduce the risk for colon cancer.

10. Your Diet Will Improve
Lifting weights provides a double dose of fat-loss fuel: On top of burning calories, exercise helps your brain stick to a diet. University of Pittsburgh researchers studied 169 overweight adults for 2 years and found that the participants who didn’t follow a 3-hour-a-week training plan ate more than their allotted 1,500 calories per day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say that it’s likely both actions act as a reminder to stay on track, reinforcing your weight-loss goal and drive.

11. You’ll Handle Stress Better
Break a sweat in the weight room and you’ll stay cool under pressure. Texas A&M University scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. And in another study, researchers at the Medical College of Georgia found that the blood pressure levels of people with the most muscle returned to normal the fastest after a stressful situation, compared to those who had the least muscle.

12. You’ll Shrug Off Jet Lag
Next time you travel overseas, hit the hotel gym before you unpack. When researchers at Northwestern University and the University of California at San Francisco studied muscle biopsies from people who had performed resistance exercise, they discovered changes in the proteins that regulate circadian rhythms. The researchers’ conclusion? Strength training helps your body adjust faster to a change in time zones or work shifts.

13. You’ll Be Happier
Yoga isn’t the only exercise that’s soothing. Researchers at the University of Alabama-Birmingham discovered that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

14. You’ll Sleep Better
Lifting hard helps you rest easier. Australian researchers observed that patients who performed three total-body weight workouts a week for 8 weeks experienced a 23 percent improvement in sleep quality. In fact, the study participants were able to fall asleep faster and slept longer than before they started lifting weights.

15. You’ll Get in Shape Faster
The term “cardio” shouldn’t just describe aerobic exercise. A study at the University of Hawaii found that circuit training with weights raises your heart rate 15 beats per minute higher than running at about 60 percent to 70 percent of your maximum heart rate. According to the researchers, this approach not only strengthens your muscles, it provides cardiovascular benefits similar to those of aerobic exercise. So you save time without sacrificing results.

16. You’ll Lift Your Spirits
Squats may be the new Prozac. Scientists at the University of Sydney found that regularly lifting weights significantly reduces symptoms of major depression. In fact, the researchers report that a meaningful improvement was seen in 60 percent of clinically diagnosed patients, similar to the response rate from antidepressants—but without the negative side effects.

17. You’ll Be More Productive
Invest in dumbbells—it could help you land a raise. U.K. researchers found that workers were 15 percent more productive on the days they made time to exercise compared to days they skipped their workout. They were also 15 percent more tolerant of their co-workers. Now consider for a moment what these numbers mean to you: On days you exercise, you can—theoretically at least—accomplish in an eight-hour day what normally would take you nine hours and 12 minutes. Or you’d still work nine hours, but get more done, leaving you feeling less stressed and happier with your job, another perk that the workers reported on the days they exercised. Think a busy schedule is a good excuse not to lift? Think again.

18. You’ll Add Years to Your Life
Get strong to live long. University of South Carolina researchers determined that total-body strength was linked to lower risks of death from cardiovascular disease, cancer, and all causes. Similarly, University of Hawaii scientists found that being strong at middle age was associated with “exceptional survival”—defined as living until 85 years of age without developing a major disease.

19. You’ll Stay Sharp
Never forget how important it is to pump iron. University of Virginia scientists discovered that when men and women lifted weights 3 times a week for 6 months, the study participants significantly decreased their blood levels of homoscysteine, a protein that’s linked to the development of dementia and Alzheimer’s disease.

20. You’ll Even Be Smarter
Talk about a mind-muscle connection: Brazilian researchers found that 6 months of resistance training enhanced lifters’ cognitive function. In fact, the workouts resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Oprah.com

8 Pilates Exercises for a Tighter Tummy

By Jen Ator
Women’s Health

You’ve probably read about celebs extolling the virtues of Pilates (lean legs, a supertaut tummy), or maybe even heard the hype from mat-class-obsessed friends. If you’re still skeptical, keep reading: “Pilates puts your muscles—especially the smaller, stabilizing ones—under constant tension over a large range of motion to create that enviable long, lean look,” says Lauren Piskin, owner of Physicalmind Studio in New York City. What’s more, one study found that women who swapped their usual routines for two 60-minute Pilates sessions a week saw significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance.

Problem is, these perks often come with a hefty price tag: A few sessions a week (typically using a bed-size contraption called a Reformer) can set you back hundreds of dollars. So Piskin created this at-home total-body workout, which gives your abs some extra love without damaging your bottom line. All you need is a Pilates ball. “The ball mimics the resistance of the machine to challenge your muscles as you move through fluid movements,” says Piskin. Do the following sequence two or three times a week. Starting with the first move, do eight to 10 reps of each exercise with little to no rest between exercises.
.

Mermaid with Ball

Sit with the ball at your left side, and bend your left leg in front of you, your right leg behind you. Place your left hand on the ball, elbow slightly bent, and extend your right arm out to your side at shoulder level (a). Brace your core and roll the ball out to the left as far as you can while reaching your right arm over your head (b). Hold for two or three seconds, then roll the ball back toward your body and return to the starting position. That’s one rep. Finish all reps, then switch sides and repeat.

Rollover

Lie faceup on the floor or an exercise mat with your arms at your sides, palms down, legs straight. Lift your legs until they’re perpendicular to the floor, feet flexed (a). Keeping your shoulders relaxed and legs straight, brace your core and raise your hips, slowly reaching your legs behind your head as far as you possibly can and pointing your toes behind you (b). Slowly reverse the movement to return to start. That’s one rep.

Footwork on Ball

Lie faceup, arms by your sides, palms facing down. Bend your knees and place the balls of your feet on top of the ball, heels together and toes pointing slightly outward in a small V shape (a). Engage your core and contract your glutes to lift your hips an inch off the floor, then roll the ball away from you until your heels are on the ball (b). Pause, then bend your knees to roll the ball back to the starting position. That’s one rep.

Swan on Ball

Lie facedown with your legs extended shoulder-width apart behind you. Position the ball under your chest and rest your forearms on the floor, palms down, elbows close to your body (a). Bring your shoulder blades back and down, press your palms lightly on the floor, and slowly lift your head and chest as you lengthen your spine (b). Hold for two or three seconds (imagine trying to create as much space between your ears and toes as possible), then return to the starting position. That’s one rep.

Back Arm Rowing

Sit with your knees bent and feet flat on the floor about hip-width apart. Extend your arms straight in front of you, palms up. Your back should be straight, your chest up (a). Brace your core, curl your tailbone under, and slowly lower your upper body to a 45-degree angle. At the same time, bend your arms to bring your elbows close to your body, closing your hands into fists and pulling them toward your shoulders at eye level (b). Pause, then reverse the motion to return to start. That’s one rep.

Mermaid with Twist

Sit on your left hip with your left leg flat on the floor, knee bent 90 degrees, and your left palm on the floor. Bend your right knee toward the ceiling and place your right foot flat on the floor in front of your left foot; rest your right arm on your right knee (a). Shift your weight onto your left arm and straighten both legs to raise your hips toward the ceiling while extending your right arm directly over your head (b). From this position, twist your torso down and to the left, reaching your right arm underneath your body (c). Reverse the movement to return to the starting position. That’s one rep. Finish all reps on that side, then switch sides and repeat.

Roll Back and Up

Sit with your legs extended straight out in front of you, feet flexed. Hold the ball in front of you at shoulder level, arms straight. Keep your chest up and back straight (a). Contract your core and glutes, then slowly roll back until your back is flat on the floor and the ball is directly overhead (b). From that position, bring your chin to your chest and slowly roll back up to the starting position. That’s one rep.

Coordination with Ball

Lie faceup with your hips and knees bent 90 degrees; hold the ball with both hands, arms straight. Bend your elbows and lower the ball toward your chest, pressing your hands firmly against the ball (a). Brace your abs, extend your arms in front of you, curl your shoulders off the floor, and straighten your legs (b). Hold for one or two seconds, then reverse to return to start. That’s one rep.

Pump It Up: Eleven Tips for Exercising Regularly

Exercise is one of the keys to happiness. Research shows that people who exercise are healthier, more energetic, think more clearly, sleep better, and have delayed onset of dementia. They get relief from anxiety and mild depression, comparable to medication and therapy. They perform better at work.

Also, although it’s tempting to flop down on the couch when you’re feeling exhausted, exercise is actually a great way to boost energy levels. Feeling tired is a reason to exercise, not a reason to skip exercise.

But even when you admit that you’d feel better if you exercised, it can be very hard to adopt the habit. My idea of fun has always been to lie in bed and read, preferably while also eating a snack, but I’ve managed to keep myself exercising by using all these tricks on myself:

1. Always exercise on Monday. This sets the psychological pattern for the week. Along those lines …

2. If at all possible, exercise first thing in the morning. As the day wears on, you’ll find more excuses to skip exercising. Get it checked off your list, first thing.

3. Never skip exercising two days in a row. You can skip a day, but the next day, you must exercise, no matter how inconvenient.

4. Give yourself credit for the smallest effort. My father always said that all he had to do was put on his running shoes and close the door behind him. Many times, by promising myself I could quit ten minutes after I’d started, I got myself to start—and then found that I didn’t want to quit, after all.

5. Think about context. I thought I disliked weight training, but in fact, I dislike the guys who hang out in the weight-training area. Are you distressed about the grubby showers in your gym? Do you try to run in the mornings, but recoil from going out in the cold? Examine the factors that might be discouraging you from exercising.

6. Exercise several times a week. If your idea of exercise is to join games of pick-up basketball, you should be playing practically every day. Twice a month isn’t enough.

7. If you don’t have time to both exercise and take a shower, find a way to exercise that doesn’t require you to shower afterward. Twice a week, I have a very challenging weight-training session, but the format I follow doesn’t make me sweat. (Some of you are saying, “It can’t be challenging if you don’t sweat!” Oh yes, believe me, it is.)

8. Look for affordable ways to make exercising more pleasant or satisfying. Could you upgrade to a nicer or more convenient gym? Buy yourself a new iPod? Work with a trainer? Get a pedometer to keep track of your walking distances? Exercise is a high life priority, so this a worthwhile place to spend some money if that helps.

9. Think of exercise as part of your essential preparation for times you want to be in especially fine form—whether in performance (to be sharp for an important presentation) or appearance (to look good for a wedding) or mood (to deal with a stressful situation). Studies show that exercise does help.

10. Remember one of my favorite Secrets of Adulthood, courtesy of Voltaire: Don’t let the perfect be the enemy of the good. Don’t decide it’s only worth exercising if you can run five miles or if you can bike for an hour. I have a friend who scorns exercise unless she’s training for a marathon—so she never exercises. Even going for a ten-minute walk is worthwhile. Do what you can.

11. Don’t kid yourself. Belonging to a gym doesn’t mean you go to the gym. Having been in shape in high school or college doesn’t mean you’re in shape now. Saying that you don’t have time to exercise doesn’t make it true.

People often ask me, “So if I want to be happier, what should I be doing?” and I always say, “The first thing to do is to make sure you’re getting plenty of sleep and plenty of exercise.”

I know that answer doesn’t sound properly transcendent and high-minded on the subject of happiness, but research shows that you’d be wise to start there. And I’ve found that if I’m feeling energetic and well rested, it’s much easier to follow all my other happiness-inducing resolutions.

Originally published on The Happiness Project

Sleep Well and Lose The Weight

0812-sleep-myths.jpg

Photo From: Women’s Health

Dr. Kent Sasse, Author, Doctor’s Orders: 101 Medically Proven Tips For Losing Weight

Most Americans are overweight or obese today, and all those extra pounds take a tremendous toll on our health. It seems it is more difficult than ever to lose weight these days. Foods are more delicious, higher in calories, and more tempting than ever before. Our lives are also busier than ever, and finding time to exercise seems a nearly impossible task most days. But did you know that one of the best things you can do to successfully lose weight is get a good night’s sleep?

Research has shown that the lack of a good night of sleep leads to more weight gain. The mechanism is thought to be related to an increase in hunger and a decrease in some of our internal impulse control mechanisms. After a night of little sleep, we are tired, hungrier, less mindful of our food and snack consumption, and more apt to give in to temptation around food.

As a physician, I have definitely seen this phenomenon in my own life. After a night on call when I have had very little sleep, I tend to do a lousy job of eating well the next day. Somewhere in my subconscious I may seek to reward myself, or find comfort in things like doughnuts in the doctor’s lounge that I would usually avoid. I also find that if I have not slept enough hours that it is much harder for me to find the energy and motivation to go for a run or do other exercise. Bad combination: eating more treats and exercising less! No wonder lack of sleep is associated with weight gain and obesity.

So what can you do about it? Here are seven important practices you can undertake today that will maximize better sleeping and therefore help you in your journey to a healthier weight.

Importantly, many of us have unrecognized sleep disturbances that can only be diagnosed by a formal sleep study that is ordered by your doctor. The most common among these is called obstructive sleep apnea (OSA), a common condition that usually occurs as a result of weight gain. OSA afflicts over ten million Americans and is on the rise. It results from airway obstruction by the soft tissues of the neck and throat. If you snore, cease breathing for ten seconds or more during sleep, sleep restlessly, wake up often in the night, experience morning headaches, or simply feel tired all the time, you may need a sleep study. And you may want to talk to your doctor about things like depression and alcohol use that impair sleeping.

Often, lack of sleep just seems like a necessity with all the other responsibilities in life that take up time. If you need to lose weight, then sleeping more hours needs to become a priority. So, consider it a good day when the doctor tells you that the first item on your To-Do list toward losing weight is to sleep more hours. Enjoy those extra Z’s and you will feel better and more energetic, and you will be far better positioned to succeed in achieving your weight loss goal.

So sleep more; it’s Doctor’s Orders.

Tips for Getting to Bed Early

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as “Sleep Hygiene.”

This reduces the time you are awake in bed.

Sit quietly in the dark or read the warranty on your refrigerator. Don’t expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.

This will ensure you are tired at bedtime. If you just can’t make it through the day without a nap, sleep less than one hour, before 3 pm.

Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.

Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.

It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.

Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.

Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.

If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.

Trouble Sleeping? Chill Out! – A press release from the journal Sleep about the significance in body temperature before sleep

A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a “white noise” machine.

As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

 


Workout Routines: How to Get a Flat Stomach Fast

How to Get a Flat Stomach Fast

By Jeanine Detz

Want to know how to get a flat stomach fast? Try this ab workout:

Core exercises like the ones here firm the front, sides and back of your torso (not just your abs), making control-tops obsolete. But belly flattening is just one benefit of these workout routines. Your core muscles protect your spine, and the better they are at doing it, the comfier your body gets with coordinating movements (like hitting a tennis ball, rowing a kayak, and even running). In fact, a strong core can improve your endurance, make you a stronger athlete, and prevent injuries. Follow these fitness tips and your body will function as fabulously as it looks.

How to get a Flat Stomach Fast: Anatomy lesson

Your core includes muscles from your upper back to your pelvis, but the primary spine stabilizers are your rectus abdominis, external and internal obliques, transverse abdominis (together called your “abs”), and rector spinae. Your abs flex your spine, rotate your body, and pull in your belly. Your erector spinae, along your vertebrae extends the spine and helps support your torso.

How to get a Flat Stomach Fast: Ab Workout Details

You’ll need a 5- to 7-pound dumbbell, a 6- to 10-pound kettleball, and a Kinesis One (or cable) machine. At home use a dumbbell and two handled resistance tubes (find gear at spri.com). Twice a week, do 2 sets of each move in order.

How to get a Flat Stomach Fast: Trainer’s Strategy

“Nearly every woman will suffer from back pain, but a strong core can prevent it,” says Dorcey Porter, a trainer at Equinox Fitness in Hawthorne, California, who designed this plan. “To get the most benefit from these exercises, focus on your posture during every rep.”

PRIMARY MUSCLES TARGETED WITH THIS AB WORKOUT

  1. rectus abdominis
  2. external obliques
  3. internal obliques
  4. transverse abdominis
  5. erector spinae

Tamale Pie Topped with Spoon-bread

Serves 3-4

12 oz. ground beef

½ cup chopped onions

¼ cup chopped green pepper

1 clove crushed garlic

1 cup canned, crushed tomatoes (with juice)

1 cup frozen corn kernels

2 tsp. chili powder

5 TBS cornmeal

¼ tsp. salt

1 cup 1% low-fat milk

1 egg

¼ c shredded lowfat cheddar cheese

 

Preheat oven to 350°

In a heavy, 10” nonstick skillet over medium heat, brown the beef, breaking it apart with a spoon, until no trace of pink remains. Transfer the meat to a paper towel-lined strainer over a bowl to drain off the fat.

To the skillet, add the onions and peppers. Cook for 3 min., or until the vegetables begin to brown. Add the beef back in with the garlic, tomatoes (with juice), corn, chili powder and 1 TBS of the cornmeal. Bring the misture to a simmer.

Transfer the mixture to a 1 ½ quart ovenproof casserold dish. Set aside. Place the salt and remaining cornmeal in a 2 cup microwave safe glass bowl/cup. Microwave on high for a total of 2 ½ minutes or until the mix comes to a boil. Stop and stir every 30 seconds during this time.

In a small bowl, beat the egg until foamy. Gradually beat in the hot cornmeal, then the cheddar cheese. Pour over the beef mixture and bake for 25-30 minutes or until the topping is slightly puffed and browned.

 

Calories 329
Carbs 2.9g
Sodium 374mg
Fat 5.9g
Protein 25.8g

 

Ways of Relieving Stress Naturally

From: Diet Minded

It’s impossible to go through life without stress, but it doesn’t have to rule your life. If you have a history of struggling with weight, chances are that stress has played a role in your weight gain and caused your body to create more adrenaline and cortisol than normal. Excess stress related hormones can cause you to eat more and to store more fat.

Control your stress, and you’ll lose weight more rapidly. If you can’t remove the object of your stress, which is the best possible solution, try one or more of the stress busters below.

 

Commune with Nature

Getting outdoors can work wonders in melting away your problems along with your fat. It’s difficult to conceive of watching a hummingbird float from flower to flower with a tense body. Look up at the sky and watch the clouds go by. Sit on the side of a stream, close your eyes and listen to the water flow. Walk along the beach, taking in the sights, sounds and smells. Watch a sunrise, a sunset or spread a blanket on the ground and stargaze.

Soon, your mind will wander away from your problems and focus on the wonders of nature. Didn’t the act of visualizing these things while reading bring your stress level down a notch? Now, just imagine how actually doing these things is going to lower your stress.

Meditate

When a cacophony of thoughts starts rattling around your mind, rather than running to the refrigerator, it’s time to quiet the mind, to slow it down. That’s the purpose of meditation, and it does relieve stress—to the point where some people feel like they have had a full night’s sleep after meditating.

You do not have to sit on the floor in a lotus position and chant to reap the benefits of meditation. You’ll find plenty of meditation audios on the Internet, some of them guided meditations. By selecting a weight-loss guided meditation, you kill two birds with one stone—you implant suggestions to lose weight while you slow down your mind to relieve stress.

Exercise

Burn off that excess stress with rigorous exercise. Whether it’s a power walk, a few minutes of kick boxing or a little weight training, pushing your body to its limit will help to take the edge off. Exercise also rids the body of excess stress hormones.

While controlling stress is important, it’s even more important to remove the cause of the stress. Kicking the stress habit will help you to lose weight faster and to take better control of your health.

 

10 Simple Things You Can do Today to Start Losing Weight

Kent Sasse, MD

Kent Sasse, md, mph, facs, is a renowned pioneer in the field of medically supervised weight loss and the founding director of the Obesity Prevention Foundation, a nonprofit organization dedicated to the prevention of childhood obesity. The author of the new book Doctor’s Orders: 101 Medically Proven Tips for Losing Weight and the recently released Outpatient Weight-Loss Surgery, is a frequent speaker in the medical community on the topics of weight reduction and obesity. Dr. Sasse is founder and medical director of both the International Metabolic Institute (iMetabolic) and Western Bariatric Institute, a nationally recognized surgical weight loss center and ASMBS Center of Excellence. Through his ongoing research and practice, Dr. Sasse continues to pursue his mission of combating obesity in the United States.

 

 

Contact: Joanne McCall at (503) 642-4191 or joanne@teleport.com

www.sasseguide.com

The Hair You Want: How to Get It

We asked ELLE’s Facebook fans for three words that describe their dream hair, and they answered voluminous, smooth, and shiny. Experts explain how to get what you really want, now

By Janna Johnson
Elle.com

Beyonce Knowles, Gwenyth Paltrow, Kim Kardashian

Voluminous
You share va-va-voom maestro Oribe’s motto “Bigger is better.” For sexy, “modern” volume, follow his supermodel-tested-and-approved prescription: After applying a volumizing spray, blow-dry hair using a round brush, pulling hair upward from the root. While hair is still warm, wrap sections around large Velcro curlers and allow it to cool. Remove rollers, tease around the root for added height, and comb through with your fingers to create a soft finish. Refresh as needed with a dry shampoo such as Tresemmé Fresh Start. For added oomph, use a clarifying shampoo once a week to remove weighty product buildup.

Smooth
For frizz-free strands, NYC-based stylist Michelle Snyder suggests working a dime-size amount of Oribe Supershine Moisturizing Cream into towel-dried hair to calm unruly strands before blow-drying with a large round brush, making sure to point the dryer nozzle downward (moving the dryer in all directions lifts the hair cuticle and causes frizz). Soften ends with a moisturizing oil like Weleda Rosemary Hair Oil and finish with an anti-humidity hairspray such as Garnier Fructis Style Sleek & Shine. In a rush? Here’s a simple solution for static-free texture: “Comb damp hair into a loose bun and let it air dry. That will tame frizz and create a soft wave,” Snyder says.

Shiny
Despite the matte-hair trend, shine is still on the most-wanted list. To get mega-gloss, celebrity stylist Amanda Williams recommends starting with a vitamin- and protein-rich shampoo and conditioner (try the Pantene Restore Beautiful Length Shine Enhance duo), running a comb through hair to coat each strand. After towel drying, apply a leave-in conditioner (we like Davines Glorifying spray) to protect against heat damage. Blow-dry, again positioning the nozzle down. Finish with a blast of cold air, then a glossy mist such as Awapuhi Wild Ginger Shine Spray. For a weekly boost, try an at-home gloss treatment such as Frédéric Fekkai Salon Glaze.

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