Recipe: Sticky Chicken With Apricot Jam

Ingredients

1 1/2 pounds skinless, boneless chicken breast

1/2 jar apricot jam

1/4 cup soy sauce

2 tablespoons toasted sesame seeds, (can use black, white, or both)

2 scallions, cleaned and sliced for garnish

salt and pepper, to taste.

Instructions

1. Preheat oven to 350ºF. Lightly spray cooking spray on a baking dish.

2. Spray cooking spray, salt and pepper on chicken breast. Grill on each side until cooked through.

3. In a medium saucepan, combine apricot jam and soy sauce. Bring to a boil and then lower heat and simmer for 5 minutes.

4. Pour apricot mixture evenly over chicken breasts. Sprinkle with toasted sesame seeds.

5. Garnish with sliced scallion.

Nutritional Facts

*Nutritional Guidelines based on the USDA's MyPlate Standards.

The Sources of Omega-3s Is Not Only Egg !

We often hear about what we should be cutting out of our diets – like saturated fats, sodium, and sugar. But if you want to better your health, it’s not enough to just avoid the bad – you also need to make sure you’re getting enough of the good. And some of the most important nutrients, such as omega-3 fats, are lacking in the typical American diet.

What makes omega-3 fats special? These essential fatty acids play a vital role in our bodies and have also been linked with many health benefits, such as protection against heart disease, some types of cancer, and even age-related memory loss.

While there’s no Dietary Reference Intake for omega-3s, the National Institutes of Health has recommended that people eat at least 2% of their total daily calories as omega-3 fats (that’s about 2 grams for a 2,000-calorie/day diet). Fatty fish like salmon, tuna and halibut are among the best sources of omega-3s. However there are other food sources that can boost your omega-3 intake.

Here are five surprising foods to help you get more beneficial omega-3s in your diet:

Beans – Not only are beans an excellent source of protein, an eight-ounce serving of tofu (derived from soybeans) has about 1.2 grams of omega’s, while a cup of kidney beans packs in nearly 1 gram (about half of what you need for the day). What’s more, beans are easy on your wallet, especially compared to fresh fish.

Winter Squash – Fantastic for roasting, acorn, pumpkin, and butternut squash are best known for their beta-carotene content, but they also contain omega-3s. One cup of butternut squash has about 50 mg of omega-3s.

Eggs – Once demonized as artery-clogging culprits, eggs are now known to be nutritional all-stars: one egg has 13 vitamins and minerals and high-quality protein, all for 70 calories. And some specialty eggs, like Eggland’s Best, have double the amount of omega-3s (and four times more vitamin D and 25% less sat fat!) compared to ordinary eggs.

Flax Seeds – Two tablespoons of ground flax seeds have about 3.4 grams of omega-3s. (Make sure you grind the seeds or they will pass through the body mostly undigested!) In addition to their omega-3s, flax seeds are an excellent source of fiber. They have a rich, nutty taste and are a perfect topping for salads, cereal, yogurt, or as a healthy addition to smoothies.

Walnuts – Just one ounce (about ¼ cup shelled walnut pieces) has 2.5 grams of omega-3s, making them the richest nut-source of this essential nutrient. In addition, an ounce of walnuts provides a convenient source of protein (4 grams) and fiber (2 grams).  Pump up the nutrition of your oatmeal, salads, snacks, main dishes and even desserts with this nutty nutritional powerhouse.

The research is still unclear as to whether plant-based or fish omega-3 fatty acids are equally beneficial. Most Americans do not get enough of either type, so you should aim to get at least one rich source (plant or fish) of omega-3 fatty acids in your diet every day.

Small changes can lead to big results. What healthy step can you take today?

Recipe: Chocolate Dipped Strawberries

Strawberries and dark chocolate supply disease-busting phytonutrients.

Ingredients (4 Servings)

2 ounces 60% bittersweet chocolate

1 pint strawberries

Instructions

1. Rinse fruit well. Do not remove stems. Blot dry with a paper towel and set aside.

2. Melt chocolate in the top of a double boiler, stirring constantly. When chocolate has melted, remove top portion of the double boiler.

3. Hold one strawberry at a time by the top and dip into chocolate to coat it. Coat completely except for stem area.
4. Let cool.

Nutrition Facts

*Nutritional Guidelines based on the USDA's MyPlate Standards.

Recipe: Asian Halibut & Brown Rice Packets

Rice on the grill ? Absolutely, and by the time it’s cooked it’s scented with the exotic flavors of plums and Asian sauce. If halibut isn’t available, striped bass, sole or even thick cod fillets will work just fine.

Ingredients (4 Servings, 30min)

3/4 cup plus 2 tablespoons water

1 cup plus 2 tablespoons orange juice

2 teaspoons reduced-sodium soy sauce

2 cups instant brown rice

4 scallions, sliced, whites and greens separated

2 tablespoons hoisin sauce

1 tablespoon minced fresh ginger

1 tablespoon toasted sesame oil

1 pound halibut fillet, skin removed, cut into 4 portions

1 large ripe plum, cut into 12 wedges

Instructions

1. Preheat a gas or charcoal grill.

2. Heat 3/4 cup water, 1 cup orange juice and soy sauce in a small saucepan until just simmering. Pour into a medium bowl; stir in rice and scallion whites and set aside, uncovered, for 10 minutes. Whisk hoisin sauce, ginger, sesame oil and the remaining 2 tablespoons each of water and orange juice in a small bowl.

3. Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray. Place one-fourth of the rice mixture in the center. Set a piece of fish on the rice. Arrange 3 wedges of plum on the fish. Top with one-fourth of the hoisin mixture and sprinkle with one-fourth of the scallion greens. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Make 3 more packets with the remaining ingredients.
4. Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook until the fish is opaque in the center, 8 to 12 minutes, depending on the thickness. (When opening a packet to check for doneness, be careful of steam.) Use a spatula to slide the contents of the packet onto a plate.

Detailed Nutritional Information

*Nutritional Guidelines based on the USDA's MyPlate Standards.

Delicious Foods That Help You Diet

No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn. Some even kick up your metabolism. So take this list when you go to the supermarket: Dark chocolate, sausage, nuts, and eggs? They're all on the list. It's about feeling full and satisfied. Here are 9 delicious foods that help us diet.

1. Beans

Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-calorie bulk to the tasty dish.

5. Eggs and Sausage

A protein-rich breakfast may help you resist snack attacks throughout the day.

In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women ate a 350 calories breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

6. Nuts

For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.

7. Apples

Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t. One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.

8. Yogurt

Whether you prefer Greek or traditional, yogurt can be good for your waistline.

A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss. That doesn't prove that yogurt caused weight loss, but it stood out among other foods.

9. Grapefruit

Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.

Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ½ pounds over 12 weeks. Drinking grapefruit juice had the same results. But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full. Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions, or ask your pharmacist or doctor.

Can You Make Your Metabolism Better?

Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to improve your metabolism. Here are 10 of them.

1. Build Muscle

Your body constantly burns calories, even when you're doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

2. Step Up Your Workout

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

3. Fuel Up With Water

Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.

4. Should You Try Energy Drinks?

Some ingredients in energy drinks can give your metabolism a boost. They're full of caffeine, which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.

5. Snack Smart

Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.

6. Spice Up Your Meals

Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

7. Power Up With Protein

Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

8. Sip Some Black Coffee

If you're a coffee drinker, you probably enjoy the energy and concentration perks. Taken in moderation, one of coffee's benefits may be a short-term rise in your metabolic rate. Caffeine can help you feel less tired and even increase your endurance while you exercise.

9. Recharge With Green Tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

10. Avoid Crash Diets
Crash diets -- those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.