Recipes and Foods

Top 9 Health Trends for 2007

Diet & Body — Thu, 11 Jan 2007 17:30:00 +0000

"It's tough to make predictions, especially about the future." -- Yogi Berra

By Steve Edwards, Beachbody

They say that knowledge is power, but who's got time to sift through all the muck and decide what's truly worth reading? At Beachbody, our aim is to keep you at the top of the learning curve about things that matter. Here are nine hot topics that will become big news in the upcoming year. And if they don't, they should, because all of them will have an effect on the health and well-being of you and your friends and family.

We'll eat more locally produced foods. Get to know the acronym CSA, which stands for Community Supported Agriculture, because eating locally is going to become more and more popular. Eating food prepared in your area is the easiest way to ensure it's safe -- something that's becoming more and more of a concern lately. When you also factor in the cost and environmental effects of transporting food, it makes even more sense. Not only are foods from afar harder to monitor, the adverse effects of transportation on our environment, and hence the food, are becoming very hard to ignore.
Once known only as your local farmers' market, CSA organizations are becoming more popular and prices for these foods are now competitive with corporate giants. All of which will create a positive effect on the health value and safety of the foods we eat.

For more on CSA, check out this edition of Steve's Mailbag at Beachbody.
Preventative health care will become more prevalent. Without a national health care plan it's tougher than ever for Americans to use their doctors for most of their health needs. Not only that, but given that many of us use HMO plans that limit our ability to easily get to the right doctor or specialist, we need to take more responsibility for our personal health issues than we have in the modern age.
While the downside of this issue is obvious, the upside may have a bright future. First off, we're becoming aware that we need to get more educated where our health is concerned. Secondly, we're more aware of the value of getting a second opinion. But the biggest change is that insurance companies are finally beginning to acknowledge the fact that preventative health care, in the form or diet, exercise, and alternative medical practices, is worth covering.

Healthy bodies get sick less, injured less, and require fewer visits to hospitals and doctor's offices. By adding incentives for healthy habits we'll save so much money on sick care (what happens when preventative health care is ignored) that we might even begin to agree on a national health care plan.
We'll learn what pH means to our diet. Our diets are too acidic, which is something we've been dealing with in various ways over the last 50 years. First, it was too much fat, then too little protein, then too many carbs, then too many of the wrong types of carbs, then too little fat. What we end up with is a diet that has too much acid. Welcome to the pH diet, the next generation of diet books about to hit the best-seller list.
Before you jump on the bandwagon, allow us to simplify it for you. Foods tend to be alkaline, high on the pH scale, or acidic, low on the pH scale. Our bodies digest foods better when the mix is towards the middle or upper range of this scale. Unfortunately, most of our favorite foods tend to be on the low end. Sugar, meat, alcohol, coffee, chips, fried stuff, most processed foods, and almost anything we refer to as "junk" has a low number associated with it. High pH foods include most plants in their natural state and Rolaids, Maalox, and other stuff we use when we suffer from "acid indigestion." Since the latter ones have no food value, the best way to stay healthy is to eat more fruits and vegetables. And you don't need a best-selling diet book to tell you that.
Food safety will become a major issue. This will lead to more scrutiny as to how we raise and harvest the things we eat. Finding E. coli and other pathogens in our food and water has become so real it's almost commonplace. Once the safest place to eat and drink on the planet, the U.S. news headlines are starting to make us look like a developing country. While there are many reasons for this, the bottom line is that we can no longer just assume it's safe to eat the food and drink the water just because we're, well, Americans. We've allowed our agriculture and meat industries to fly under the radar for a long time and now we're paying for it.
Thankfully, we're not a developing country and have government agencies like the Centers for Disease Control and Prevention to help us out. They are our health watchdog and provide a lot of useful information about keeping you and your family safe. Checking their Web site regularly will help you to stay informed.
We'll acknowledge childhood obesity as a serious issue. The latest numbers estimate that between 32 and 44 percent of our children are overweight by the time they hit preschool. And these numbers are rising. With type 2 diabetes (which stems from obesity) the fastest growing disease on the planet, we've hit the economic point where we can't literally afford to ignore this issue any longer. Not that we've been totally ignoring it but we haven't given this issue the attention it deserves, probably because, by far, poverty-stricken children are leading the way. Now that it's blown into a full-scale socioeconomic problem, expect to begin to see some changes.

We'll name our poison. We'll have some say over whether or not we eat genetically modified foods and other artificial or altered products. Outlawing trans fat is getting all the headlines but these synthetic bits of artery-clogging gunk are just the tip of the humankind-messing-with-nature iceberg. GMOs (genetically modified organisms) have been an insidious part of our diets for decades. Finally, we're starting to become educated about them and they've hit the mainstream radar.
For more on this issue, buy or rent The Future of Food, an inside look at the history of GMOs and their past and future health risks to you. We'll have a review for you in an upcoming issue.
Organic will come under fire. There is no doubt that the trend towards producing foods that are grown by more natural methods is a good one, but expect some controversy in the upcoming months. Having an "organic" label has made an impact on the market and big business has been buying up small traditionally organic companies and lobbying to weaken organic standards.
Before you dismiss this as a conspiracy theory, consider some of the companies that have joined the organic movement: Chevron, Disney, DuPont, ExxonMobil, General Electric, McDonald's, Monsanto, Nike, PepsiCo, Pfizer, Phillip Morris, Starbucks, Target, and Texas Instruments. This list is not exactly synonymous with health and is more often associated with words like smog, obesity, toxic waste, greed, and cancer.

Organic is the fastest growing segment of the food industry so it's not surprising that the big players want in. But with the almighty quarterly earnings statements replacing health as the industry's Holy Grail, things are getting rocky. According to Ronnie Cummins, national director of the Organic Consumers Association, "Congress voted to weaken the national organic standards that consumers count on to preserve the integrity of the organic label. The process was profoundly undemocratic and the end result is a serious setback for the multibillion-dollar alternative food and farming system that the organic community has so painstakingly built up over the past 35 years."

This health vs. money war is just getting started. As consumers, we need to do our best to stay informed and make our voices heard. Your local CSA affiliate is probably the best place to start.
We'll begin consuming less soy. It's not that soy's bad for you; it's that we're eating way too much of it. One of the GMO world's star pupils, soy is now found in many foods that don't conjure up thoughts of tofu and it's beginning to have some serious effects on our health. For more on this issue, check out Soy to the World and The Soy Dilemma.

We'll question our reliance on prescription medications. The war on drugs is becoming the war on prescription medications and it's time we began to see the connection between Scarface and pharmaceutical companies. We've joked about the drug-addicted celebrities, but prescription drug addition has moved far beyond a microcosm of the Hollywood elite with paychecks that exceed some countries' gross national product.
Since our pharmaceutical companies have been bombarding the airwaves with advertisements, prescription medications have become the number one escalating area of teen drug abuse. In fact, it's the only growing area. According to the annual study by the National Institute on Drug Abuse, 840,000 fewer teens are using illegal drugs compared to five years ago. However, overall drug abuse is only slightly down, meaning virtually that same number has turned to using various types of prescription medications.

Of course, prescription meds serve a great purpose in our society. But they are also drugs and can have far worse effects than marijuana and alcohol—by far the two most popular illegal teen drugs—if the problem is left unchecked. Banning, or at least heavily restricting, the pharmaceutical companies' advertising ability to advertise substances where the side effects can be far worse than what's being treated is where we should start. After all, we already restrict alcohol ads—and just imagine the outrage over an ad like this, "Stressed? Why not try some medical marijuana?"

Churning out obese, drug-addicted, and undereducated kids is not the cornerstone of creating a great society. The revolution begins in 2007 -- and it starts with you.

If you'd like to ask a question or comment on this newsletter article, just email us at mailbag@beachbody.com. If you'd like to receive Steve Edwards' Mailbag by email, click here to subscribe to Steve's Health and Fitness Newsletter.

Check out Steve's responses to your comments in Steve Edwards' Mailbag on the Message Boards. And if you'd like to know more about Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.

Oat Bran Muffins

Diet & Body — Wed, 10 Jan 2007 16:00:00 +0000

From The Personality Diet
Click here for more information!

Servings: 12 Category: Bread

Ingredients

2 1/4 cups oat bran
1/4 cup firmly packed brown sugar
1 1/2 teaspoon cinnamon
1 Tablespoon baking powder
1 mashed banana
3/4 cup applesauce
2 Tablespoons raisins, dates, or other dried fruit
1 egg
1/2 cup orange juice
3/4 cup nonfat milk
2 Tablespoons canola oil

Instructions

Preheat oven to 425 degrees.
Mix the first four dry ingredients. Set aside. Mix the egg with orange juice, milk and oil. Mix fruit and blend with dry ingredients.
Add the liquid ingredients to the dry until it is moist.
Spray muffin tin with a non-stick coating. Pour batter into muffin tins.
Bake for 15-17 minutes. Remove muffins from pan after 10 minutes. Cool on a rack. Freeze muffins for later use.

Whole-Wheat Penne with Eggplant and Ricotta

Diet & Body — Thu, 04 Jan 2007 10:12:00 +0000

From South Beach Diet

Prep time: 15 minutes
Cook time: 25 minutes

4 servings

Ingredients
2 tablespoons extra-virgin olive oil, plus more for pan
1 1⁄2 pounds eggplant, cut into 1-inch cubes
8 ounces whole-wheat or spelt penne
1 small onion, thinly sliced
3 garlic cloves, minced
1 (14.5-ounce) can chopped tomatoes
2 teaspoons balsamic vinegar
1 cup part-skim ricotta cheese
Salt and freshly ground black pepper

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Instructions
Heat oven to 450�F.

Lightly coat a baking pan with oil. Place eggplant in the pan, drizzle with 1 tablespoon of the oil, season with salt and pepper, toss to coat, and spread in an even layer. Bake, stirring once, until eggplant is lightly browned, about 25 minutes.

While eggplant is roasting, cook pasta according to the package directions.

Meanwhile, heat remaining oil in a large skillet over medium-high heat. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add tomatoes with juice and bring to a boil. Reduce heat to medium-low, cover, and simmer for 3 minutes. Stir in vinegar and season to taste with salt and pepper.

Drain pasta, place in a large bowl, and add tomato mixture, eggplant, and cheese. Toss to combine, season with salt and pepper, and serve.

Nutritional Information:
420 calories
14 g fat
4 g saturated fat
18 g protein
62 g carbohydrate
12 g dietary fiber
320 mg sodium

South Beach Diet

Is Chocolate a Health Food?

Diet & Body — Wed, 20 Dec 2006 11:05:00 +0000

By Dr. David Katz, MD, MPH, FACPM, FACP
Special for eDiets

eDiets offers 23 different health and fitness programs, including The Mayo Clinic Plan -- a doctor-designed health plan.

The notion that "if it tastes good, it's bad for you; if it's good for you, it tastes bad!" is the bane of every nutrition expert. So what a delight it is to report on accumulating evidence that everyone's favorite dietary indulgence – chocolate -- may well qualify as a health food. Here's a story where nutrition police meet the Easter Bunny!

It may be surprising to learn that "chocolate" is a whole category of foods, and that the choices within this category provide for very different nutrition. The two principal varieties are milk chocolate, and dark chocolate. There are variations on these two themes, including semi-sweet, bitter-sweet, and so on.

While high in saturated fat, cocoa butter -- the fat that comes from the cocoa bean- is principally a source of an 18-carbon fatty acid called stearic acid. Unlike other saturated fats, stearic acid does not raise blood cholesterol levels, and does not contribute to the risk of heart disease. Milk chocolate contains both the fatty acids that come from the cocoa bean itself, and those that come from milk.

Milk chocolate also contains a fairy amount of stearic acid, but the milk fat it contains contributes palmitic acid, and myristic acid, which do raise cholesterol.

So far, this means that the fat in dark chocolate is harmless, while the fat in milk chocolate is a bit less so. But not doing harm is not the same as actually doing good. Dark chocolate may actually do your health good.

More on chocolate:

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Recent studies in a number of prominent medical journals have shown improvements in blood pressure, insulin levels, and the stickiness of platelets. Studies- including in my own lab- have also shown that solid dark chocolate, or liquid cocoa, improve blood flow and the ability of blood vessels to dilate. All of these are signs that dark chocolate can, and probably does, reduce heart disease risk. One large observational study suggests that higher levels of dark chocolate in the diet are indeed associated with lower rates of heart disease.

The chocolate used in these studies generally has a cocoa content of 60 percent or more. The control, or placebo, is often milk chocolate, which lacks these beneficial health effects.

Although no one knows for sure just yet, the likely "active ingredient" in dark chocolate is a class of antioxidants called flavanoids. Dark chocolate is one of the most concentrated sources of these potent antioxidants known. There are more flavanoid antioxidants in dark chocolate than in wine, green tea, or even white tea.

In addition to this, milk chocolate generally provides more sugar, and therefore may stimulate appetite more. Eating milk chocolate is thus likely to lead to more fat, more calories, and more potential harm to health than eating dark chocolate.

Dark chocolate is also a concentrated source of magnesium, fiber and arginine -- all of which probably contribute something to its beneficial health effects. Arginine is an amino acid used by the cells that line our blood vessels to make a chemical called nitric oxide, which causes blood vessels to dilate and blood flow to increase.

So, if you are a chocolate fan, have dark or bittersweet chocolate in the house, rather than milk chocolate. If you are a milk chocolate fan, you should know that taste buds are very malleable. Switch to dark chocolate, slowly working your way from semi-sweet to bitter-sweet, and landing on products that provide 60-percent cocoa or more. Your taste buds will acclimate, and you will likely come to prefer dark chocolate in short order. Some years ago, when I conducted this "experiment" on myself, it worked quite well.

When you get that irresistible chocolate urge, satisfy it with the dark chocolate. You'll get your chocolate "fix," but with better nutrition, and generally less sugar and fewer calories. It's worth noting that this same sort of substitution works in many food categories, allowing you to eat the type of food you like, while improving your nutrition at the same time.

Of course, too much of anything, even a good thing, is not a good idea. Dark chocolate is very nutritious, but it is a concentrated source of calories. Avoiding over-indulging, or weight gain will cancel out the benefits.

Assuming you make room for the calories, and your weight is under control, an ounce or two of dark chocolate daily is a fine addition to your diet. If you already eat milk chocolate, substitute dark chocolate rather than adding it.

Chocolate serves as a particularly good demonstration of the principle that eating well is best achieved by making well-informed choices within any given food category, rather than abandoning categories of foods. That even an indulgence can be health-promoting belies the oft-heard lament that "if it's good, it can't be good for you." Dark chocolate, by most accounts, is both.

Lose weight while eating delicious meals? It is possible on the new Eat, drink &

be thin on the Mediterranean Diet. It can be personalized to meet your needs. It's tasty, and it's already helped some of our members reach their health goals.

David L. Katz, MD, MPH, FACPM, FACP, is director of the Prevention Research Center at Yale University School of Medicine. Dr. Katz also serves as a medical expert to ABC News. Learn more about Dr. Katz at www.davidkatzmd.com

Healthy Harvest Bread Pudding

Diet & Body — Mon, 11 Dec 2006 15:33:00 +0000

Season's Eatings!

By Susan Burke MS, RD, LD/N, CDE
eDiets Chief Nutritionist

The old cholesterol-laden version used whole eggs, full-fat whipping cream and half-and-half, and about 276 calories, 15 grams of fat, 9 grams of saturated fat and 184 milligrams of cholesterol in just one serving. Modified, this tangy dessert has only one-tenth of the fat and 100 calories fewer than the original. Use egg substitutes, replace the cream with low-fat buttermilk and use 1-percent milk in place of the half-and-half. Reducing sugar and upping the raisins from 2 tablespoons to a half-cup adds fiber without sacrificing sweetness. Use whole wheat bread instead of white for added fiber and flavor.

Serves 12.

Ingredients:
2 cups 1-percent milk
1 cup of low-fat buttermilk
2 cups egg substitute
1 cup sugar
1/4 tsp. vanilla
4 1/2 slices whole wheat bread
1/2 tsp. cinnamon
1 tsp. sugar
1/2 cup raisins

Preheat oven to 400 degrees. Combine milk, buttermilk, egg substitute, one cup sugar and vanilla. Mix well. Arrange bread on the bottom of 10"x12" baking pan. Pour mixture over bread. Mix cinnamon with one teaspoon sugar, sprinkle over everything, and distribute raisins evenly on top. Cover with foil and place pan in a larger pan; fill with hot water halfway up sides of smaller pan. Bake 75-90 minutes, or until set. Remove to counter. Serve warm or refrigerate if you’re serving later.

Nutrition per serving: 170 calories, 1.5g fat (0.5g sat.), 2.4mg cholesterol, 1.5g fiber.

The Colors Of Produce And Nutrition

Diet & Body — Tue, 14 Nov 2006 15:14:00 +0000

Produce of a Different Color

From Sonoma Diet

The colors of certain fruits and vegetables can tell you a lot about the types of vitamins and nutrients they contain. Here's a guide that covers the whole fruit-and-veggie rainbow:

Purple/Blue: Containing high levels of phytochemicals like anthocyanins and phenols, plus antioxidants, blue and purple fruits and vegetables are thought to possess antiaging benefits. In addition to keeping you looking young, they can help you feel younger by aiding in memory function, reducing the risk of some cancers, and promoting urinary tract health. Blueberries, grapes -- two of the Ten Sonoma Diet Power Foods -- plums, purple asparagus, eggplant, and purple peppers can all help you get your purple in.

Green: Full of phytochemicals like lutein, green produce has mighty antioxidant power and can help reduce the risk of some cancers, maintain good vision, and reinforce strong bones and teeth. Go green with kiwi fruit, arugula, artichokes, avocados, snap peas, green peppers, and zucchini.

White: White, tan, and brown produce contains phytochemicals such allicin, which is associated with a reduced cancer risk, healthy cholesterol levels, and heart health. Get these benefits with brown pears, white peaches, cauliflower, garlic, onions, jicama, and white corn.

Yellow/Orange: These sunny-colored fruits and veggies contain vitamin C, antioxidants, carotenoids, and biflavonoids. They are thought to help maintain a healthy heart, preserve vision, reduce the risk of some cancers, and promote a healthy immune system. Go orange with grapefruit, mangoes, nectarines, tangerines, lemons, carrots, and butternut squash.

Red: This vibrant color indicates the presence of lycopene and anthocyanins, which help improve memory function, maintain heart and urinary tract health, and lower the risk of some cancers.

Sonoma Diet presents: Dr. Guttersen's Tip of the Day

Fiber Full

The Sonoma Diet recognizes the importance of fiber in a healthy diet -- but which fruits and veggies pack the biggest fiber punch per serving size? Artichokes contain a whopping 6.5 grams per serving, pears contain 5.1 grams, acorn squash has 4.5 grams, boysenberries have 3.5 grams, and apples contain 3.3 grams per serving. All are definitely leaders of the fiber-packed pack!

All About Fish

Diet & Body — Thu, 09 Nov 2006 17:17:00 +0000

Get the Dish on Fish
by Jillian Michaels

Over the past few years, there has been a lot of back and forth about making fish a part of your regular diet. The big debate has been whether the benefits of omega-3 fatty acids outweigh the dangers of the mercury levels that are being detected in various species from waters around the world. What's the verdict? Fish is still a good catch!

The FDA and EPA maintain that their 2004 consumer advisory, "What You Need to Know About Mercury in Fish and Shellfish," remains current. According to the report, fish and shellfish are an important part of a healthy diet and can contribute to heart health as well as to children's proper growth and development.

It is suggested that adults eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Good options include:

Shrimp
Canned light tuna
Salmon
Pollock
Catfish

Additionally, albacore tuna -- also known as white tuna -- contains more mercury than "light" tuna, so it is suggested that you limit yourself to about six ounces of albacore tuna each week, as opposed to 12 ounces of the fish that are lower in mercury. (Children should be served smaller portions of fish in general.)

Are there any fish you should steer clear of? Yes, actually. The FDA currently recommends that you do not eat shark, swordfish, king mackerel, or tilefish because they contain dangerously high traces of mercury. You should also be aware of advisories about the safety of fish caught in your local lakes, rivers, and coastal areas. For more information, visit www.fda.gov.

Finally, don't lose sight of the fact that fish is an excellent source of protein and healthful omega-3 fatty acids. When preparing fish, stick to grilling and baking. Avoid frying fish or adding creamy or buttery sauces. With all the great benefits of eating fish, there's no sense in drowning it in fat!

JILLIAN'S TIP OF THE DAY
Sources of Omega-3s

Omega-3 fatty acids are also found in flaxseed, walnuts, and pumpkin seeds. Like monounsaturated fats, omega-3 fats improve heart health by helping keep cholesterol levels low, and can aid in stabilizing an irregular heartbeat and reducing blood pressure. It also acts as a natural blood thinner to reduce the risk of blood clots and strokes. As if that wasn't enough, your brain -- which is 60 percent fat -- needs omega-3 to function properly. So eat it up, people! -- Jillian Michaels

More About Fish:

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Diet and Body » 2006 » February

For dinner, which is served at lunchtime, three courses are a must: soup as a first course, meat or fish with salads and rather large side dish (potatoes, ...
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Of course, we also regularly caution against eating fish high in mercury (including tilefish and tuna). If this seemingly conflicting advice leaves you ...
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South Beach Cheese Crepes

Diet & Body — Mon, 06 Nov 2006 16:13:00 +0000

Savory Egg, Ham, and Cheese Crepes

Good For Phase 2 of the South Beach Diet

Serves 4

Description
If a wheat or gluten allergy won't usually allow you to enjoy crepes, then this delicious breakfast dish is for you! Chickpea flour -- a nonwheat, gluten-free flour made from ground dried chickpeas -- creates filling, protein- and iron-rich crepes that are just as tasty as they are nutritious. Look for the flour in your health food store. If you have some fresh herbs on hand, add a chopped tablespoon or two just before rolling up the crepes.

Ingredients

Crepe Batter:

1/3 cup chickpea flour
1/3 cup 1 percent milk
1 tablespoon plus 1 1/2 teaspoons warm water
1 large egg
1 tablespoon plus 1 1/2 teaspoons canola oil
1/8 teaspoon freshly ground black pepper

Crepes:

2 teaspoons canola oil, divided
4 (1-ounce) slices low-fat, low-sodium boiled or smoked ham (not honey glazed)
4 (3/4-ounce) slices reduced-fat Swiss cheese
4 large eggs, lightly beaten
Salt and freshly ground black pepper

Instructions
For the crepe batter: Purée flour, milk, water, egg, oil, salt, and pepper in a blender until smooth, about 1 minute. Set aside to rest for 15 minutes.

For the crepes: Heat 1 teaspoon of the oil in an 8-inch nonstick skillet or crepe pan over medium heat. Add 2 tablespoons of the batter, tilting the pan so that batter forms a thin layer. Cook until edges begin to brown, about 1 minute. Carefully flip the crepe over and cook until golden on the bottom, about 1 more minute. Transfer crepe, golden-side down, to a plate. Without adding any additional oil, repeat with remaining batter, stacking crepes, to make all 4 crepes.

Lay each crepe, golden-side down, on a serving plate. Top each with 1 ham slice and 1 cheese slice.

Season eggs with salt and pepper. Heat remaining oil in a nonstick skillet over medium-high heat. Add eggs and stir occasionally until set, about 2 minutes. Divide eggs among prepared crepes, roll up, and serve.

Nutritional Information:

270 calories
16 g total fat (3.5 g sat)
9 g carbohydrate
20 g protein
1 g fiber
530 mg sodium

Members Get More!
Search our database of more than 1,000 healthy (and delicious!) recipes on The South Beach Diet Online

Heavenly Lemon Mousse

Diet & Body — Fri, 03 Nov 2006 15:47:00 +0000

From the South Beach Diet

Phase 1

Makes 6 servings (1/2 cup each)

Making mousse is not hard, but you do have to watch the mixture carefully as it cooks, since it thickens quickly. Phase 2 and 3 diners can top with fresh seasonal berries.

Ingredients:
6 egg yolks
2 whole eggs
3/4 cup Splenda or sugar substitute
1 tablespoon lemon peel (from 1 large lemon)
1/2 cup fresh lemon juice (from 2 lemons)
1 1/2 cups South Beach Diet -approved whipped topping

Instructions:
1. In medium stainless steel saucepan over medium heat, combine yolks, whole eggs, Splenda®, peel, and juice. Cook 4 minutes, whisking constantly, until thickened to a custard consistency.

2. Remove from heat; pour into medium bowl and refrigerate until cold (about 30 minutes). Just before serving, fold in whipped topping until combined and lightened. Spoon into serving bowls.

Nutritional Information:
136 calories
5 g protein
10 g carbohydrates
0 g fiber
8 g total fat (4 g saturated fat)
275 mg cholesterol
32 mg sodium

Members Get More!
Search our database of more than 1,000 healthy (and delicious!) recipes on The South Beach Diet Online

Mexican Beef Recipe

Diet & Body — Tue, 31 Oct 2006 11:19:00 +0000

Menudo

Always wondered but never dared? This simple recipe will help you please any avid lover of Mexican cuisine and give you a delicious introduction to the world of beef tripe.

Serves 7 to 8 servings

Prep time: 5 minutes
Cook time: 360 minutes
Total time: 365 minutes

Calories: 304.93
Total Fat: 7.30 g
Total Carbohydrate: 36.99 g
Protein: 22.81 g

Ingredients

2 pounds beef tripe
2 onions, chopped
4 (15 ounce) cans white hominy
0.25 teaspoon chili powder
salt and pepper to taste

Directions
1.	In a 16 quart pot combine the tripe and the onions. Add water until pot is about 3/4 full. Cover and cook on low heat for about 2 hours, or until the tripe is tender. Add the hominy, chili powder, and salt and pepper to taste. Cover and cook for another 4 hours.
2.	Start taking the right moves towards lifetime health.Have you heard about Mayo Clinic Plan? It's the first weight-loss program designed and endorsed by the acclaimed Mayo Clinic? Check it out.

Italian Stuffed Cabbage Recipe

Diet & Body — Wed, 18 Oct 2006 16:02:00 +0000

Easy Cooking With Cabbage
From the Zone Diet

Available all year round, cabbage is one of the vegetable world's most versatile greens — it's firm enough to toss into a stir-fry but can also be shredded for use in a salad. To shred cabbage, discard any bruised or limp outer leaves, set shiny side down and cut thin strips lengthwise. Then line up the strips and cut crosswise. Try this delicious take on an Italian favorite -- Stuffed Cabbage -- for dinner tonight!

Zoned Stuffed Cabbage
Serving: 1 dinner entrée

Ingredients
5 medium cabbage leaves, rinsed
1 teaspoon olive oil
1 medium onion, minced
3 black olives, pitted and finely chopped
1/2 tablespoon raisins, finely chopped
1/4 teaspoon paprika
1/4 teaspoon garlic powder or 1 clove garlic, minced
1/4 teaspoon sea or regular salt
8 ounces extra-firm tofu, drained and crumbled
1/2 cup tomato sauce
2/3 cup unsweetened applesauce

Instructions

In a covered glass bowl, microwave cabbage leaves in 1 tablespoon water for 4 minutes or until desired texture. Set aside to cool.
Heat oil in sauté pan over medium heat. Sauté onion, olives, and raisins for about 5 minutes or until onion turns translucent. Add paprika, garlic powder, salt, and pepper. Cook another 2 minutes.
Add tofu and 2 tablespoons of tomato sauce. Cook another 5 minutes.
Wrap filling in cabbage leaves. Serve with remaining tomato sauce.
Serve with applesauce for dessert

Spinach and Lentil Salad With Toasted Walnuts from Sonoma Diet

Diet & Body — Tue, 17 Oct 2006 13:21:00 +0000

From Sonoma Diet

Toasted walnuts give this spinach salad some extra crunch! Top this dish with a homemade red wine vinaigrette for a tasty, tangy kick.

START TO FINISH: 30 minutes MAKES: 4 servings

1 cup water
1/2 cup brown or French lentils, rinsed and drained
1/2 cup chopped red bell pepper
1/3 cup chopped green onions
1/4 cup chopped flat-leaf parsley
1/4 cup chopped walnuts, toasted
6 cups torn spinach or mixed salad greens
12 ounces cooked chicken breast, sliced
1/4 cup red wine vinaigrette

1. In a small saucepan combine the water and lentils. Bring to a boil; reduce heat. Cover and simmer for 20 to 25 minutes or until lentils are tender and most of the liquid is absorbed. Drain lentils and place in a medium bowl. Stir in bell pepper, green onions, parsley, and walnuts.

2. Divide spinach among 4 serving plates. Top with lentil mixture and chicken. Drizzle with red wine vinaigrette.

Nutrition Facts per serving: 341 cal., 14 g total fat (2 g sat. fat),

Sonoma Diet presents Dr. Guttersen's Tip of the Day

Lots of Lentils

You can never have too many lentils in your cupboard. They work wonders on almost any salad, whether you're tossing them with whole grain pasta or greens, or mixing them with canned tuna, a little olive oil, and spices. Try different varieties of lentils, which all have their own textures, colors, and flavors.

It's no secret that carrots are good for your health

Diet & Body — Fri, 13 Oct 2006 12:21:00 +0000

The Carrot Connection

From Sonoma Diet

It's no secret that carrots are good for your health. Moms everywhere have touted the benefits of carrots — particularly their ability to protect eyesight — for generations. Modern science has discovered, however, that carrots protect more than just your eyes. The carotenoids they contain are powerful disease fighters, reducing the risk of breast, colon, prostate, lung, and many other kinds of cancer. They also cut the risk of heart disease.

An amazingly versatile food, carrots are delicious steamed, boiled, roasted, or raw, and they're the ultimate accompaniment to roasts and chops. Their natural sweetness, however, is due to their sugar content, which can be quite high. That's why carrots are a Tier 2 vegetable on The Sonoma Diet.

Sonoma Diet Presents: Dr. Guttersen's Tip of the Day

It's in the Bag

Carrots are often packaged in bags that obscure what's inside. You'll sometimes see colored bands at the top and bottom, or stripes over the entire bag. If you can't see the carrots, you can't see the splits and discolorations that are common signs of age. While bagged carrots are a good choice, be sure to choose packages that let you get a good look at what you're getting!

Top 4 Reasons to Eat Organic -- and Local

Diet & Body — Mon, 09 Oct 2006 14:27:00 +0000

Top 4 Reasons to Eat Organic and Local

By Steve Edwards for Beachbody

"Think globally, act locally" is not just for bumper stickers anymore. This United States-esque slogan has become even more important when it comes to thinking about where your next meal should come from. After all, aren't we supposed to be a bunch of independent counties, making up independent states, that band together to aid each other as a nation? Anyway, the implications are far from just political. Buying local, as well as organic, will allow you to feed and protect your family in the safest way possible. Here are 10 reasons to add your local farmers market to the top of your to-do list each week.

Local foods are safer. Or, at least, you can find out if they are. Organic food standards are high but there are still companies out there attempting to fudge the rules. When you buy local, it's easy to check out what you're buying and won't require that you hire Magnum, P.I. to do it. The great thing about local media is that they love to cover this stuff. If, for any reason, a local farm is mixed up in nefarious activities, there's a good chance your paper has a reporter dreaming of life at The New York Times who'll be on the job for you. In lieu of this, be inquisitive at the farmers market and you'll be surprised how quickly you're up to date on the local scoop. Farmers who adhere to a strict code of ethics love to talk about who else does, and who doesn't.

Organic foods are safer. Organic certification standards are the public's assurance that their food and products have been grown and handled according to sustainable procedures without toxic inputs. At least that's what the law says. But even though many companies still cheat the system, most of them play by the rules. These rules are in place to help both soil longevity and the health and safety of the consumer. Many Environmental Protection Agency (EPA)-approved pesticides were registered long before extensive research linked these chemicals to cancer and other diseases. Now, the EPA considers 60 percent of all herbicides, 90 percent of all fungicides, and 30 percent of all insecticides as potentially cancer causing, none of which meet organic criteria. You can't always be certain you're getting safe food, but eating organic stacks the odds in your favor.

Organic food tastes better. Many people would be amazed to taste the difference between garden-grown fruits and vegetables and wild meat compared to what you find down at Food4Less. The main reason for this has to do with something called trophic levels, which has to do with the way plants and animals feed up the food chain. When food -- even natural food -- is manufactured, such as plants grown in poor soil with some added nutrients or animals raised using drugs and a non-native diet, their physiological chemistry is altered. This not only changes their nutrient content but the way they taste.

Organic food is more nutritious -- which stands to reason based on the above. When soils are depleted and then fertilized, only certain nutrients are added with fertilizers. The resulting losses are many of the plants' original phytonutrients. While not a major component of any individual plant, they add up in your diet and become a major component of who you are. Lack of phytonutients in our diet carries the blame for many modern-day maladies. With regard to meat, it's basically the same story. Animals raised on a poor diet are, as you might imagine, less healthy to eat because you, too, are part of the trophic level paradigm.

Avocado Tips and Resources

Diet & Body — Fri, 06 Oct 2006 16:54:00 +0000

Applause for Avocados

From Sonoma Diet

Also known as "alligator pears" because of their shape and scaly green skin, avocados are anything but scary. Though it's relatively high in calories, this wonderful fruit (it's not a vegetable!) is a great addition to salads or sandwiches because it's loaded with beneficial nutrients.

In addition to being a good source of potassium and folate -- two nutrients that are important for maintaining a healthy cardiovascular system -- avocados are also a healthy source of monounsaturated fat, a valuable part of our daily diet because it helps lower LDL, or "bad," cholesterol.

A great way to incorporate the avocado into your day is to use it as an alternative spread on toast. Add some lemon juice and you have a delicious, savory treat -- you won't even miss your butter!

Sonoma Diet presents Dr. Guttersen's Tip of the Day

It's in the Bag

An avocado is ripe when the skin gives slightly under pressure. If it's hard when you buy it, put it in a paper bag and let it sit for a day or two in a warm spot in your kitchen, such as the top of the refrigerator.

Recipes and Foods

Top 9 Health Trends for 2007

Oat Bran Muffins

Whole-Wheat Penne with Eggplant and Ricotta

From South Beach Diet

Is Chocolate a Health Food?

Healthy Harvest Bread Pudding

The Colors Of Produce And Nutrition

Produce of a Different Color

Sonoma Diet presents: Dr. Guttersen's Tip of the Day

All About Fish

South Beach Cheese Crepes

Savory Egg, Ham, and Cheese Crepes

Heavenly Lemon Mousse

Mexican Beef Recipe

Italian Stuffed Cabbage Recipe

Spinach and Lentil Salad With Toasted Walnuts from Sonoma Diet

Sonoma Diet presents Dr. Guttersen's Tip of the Day

It's no secret that carrots are good for your health

The Carrot Connection

Sonoma Diet Presents: Dr. Guttersen's Tip of the Day

Top 4 Reasons to Eat Organic -- and Local

Top 4 Reasons to Eat Organic and Local

Avocado Tips and Resources

Applause for Avocados

Sonoma Diet presents Dr. Guttersen's Tip of the Day

More on avocados:

Easy Dr. Weil's Rancheros Recipe

Banta Diet Sample Dinner

Naturally Low Carb: Avocado Facts and Recipe