Monthly Archives: January 2011

Diet Tip #6: Eat Your Treats Away From Home

When you have a hankering for your favorite treat, sometimes it can be hard to stop thinking about it until you finally get it. However, keeping these treats in your house can lead to overindulgence. It can be helpful to have to actually go to the ice cream shop or the grocery store to purchase whatever it is you are craving. If the store is close by, you can walk to there as a way to cancel out some of the extra calories and fat you will be consuming when you satisfy your craving. Additionally, by making it less convenient to get your sweets, you will be less likely to give into temptation.

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Posted by on January 20, 2011 in Tips


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Salmon Fillets With Tomatillo Salsa


1/2 pound fresh tomatillos, husked, or 1 13-ounce can, drained

1 to 3 jalapeño or serrano chiles, roughly chopped

1 thick slice of onion, roughly chopped

1 large garlic clove, roughly chopped

Salt to taste

16 sprigs cilantro, plus chopped cilantro for garnish

1 tablespoon extra virgin olive oil or canola oil

1 cup vegetable or chicken stock

1 1/2 pounds salmon fillets

Freshly ground pepper

1. If using fresh tomatillos, cover with water in a saucepan, bring to a boil, reduce the heat and simmer 10 minutes. Drain and place in a blender or a food processor fitted with the steel blade. If using canned tomatillos, drain and place in the food processor or blender. Add the chile(s), onion, garlic, 1/4 to 1/2 teaspoon salt and half the cilantro. Blend until smooth.

2. Heat the oil in a heavy saucepan or in a nonstick skillet over medium-high heat. Drop in a bit of puree, and if it sizzles, add all of the puree to the pan (wait a few minutes if the pan isn’t hot enough). Cook, stirring often, until the puree thickens and leaves a canal when you run a spatula down the middle. Add the stock, stir together, bring to a simmer. Simmer, stirring often, for 15 to 20 minutes until the mixture has thickened and reduced slightly. Remove from the heat, taste and adjust the salt. Transfer about 1 cup of the sauce to a blender, and add the remaining cilantro. Blend until smooth, then stir back into the pan (the sauce will now be brighter). Keep warm while you cook the salmon.

3. While the salsa is simmering, preheat the oven to 300 degrees. Cover a baking sheet with foil, and lightly oil the foil. Place the salmon on top. Season with salt and pepper. Fill a roasting or baking pan with boiling water, and place it on the oven floor.

4. Place the salmon in the oven, and bake until the fish flakes and white bubbles of protein appear on the surface, 10 to 20 minutes, depending on the size of the fillets. Remove from the heat. Place 1/4 to 1/3 cup salsa on each plate, and top with a serving of salmon. Garnish with cilantro, and serve with hot corn tortillas or rice.

Yield: Serves four.

Advance preparation: You can make the salsa several hours ahead. Refrigerate or hold on top of the stove, bring back to a simmer and proceed with the recipe.

This recipe was found on the New York Times Recipes for Health Website.

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Posted by on January 17, 2011 in Recipes


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Diet Tip #5: Keep Eating Your Favorite Foods- In Moderation

Simply cutting your favorite desert or high-calorie food item out of your diet may be a bad idea. This can turn it into the forbidden fruit that can make it that much harder to resist. Instead, treat yourself to your favorite food once in a while. When you shop, by one cookie from the bakery instead of an entire box, or a slice of cake and not the whole thing. This will help keep your cravings under control and you can still enjoy that delicious doughnut every now and then.

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Posted by on January 17, 2011 in Tips


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Diet Tip #4: Choose nighttimes snacks wisely!

Most people like to finally sit down and relax after dinner. This is often the time that people mindlessly eat, even though they are not hungry. This mindless eating is done out of habit but can lead to the consumption of many more calories than you actually need. If this is a habit of yours, or if you genuinely get hungry between dinner and the time you go to bed, try eating something with low calories, like a half scoop of low-fat ice cream or a 100-calorie cookie pack.

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Posted by on January 10, 2011 in Tips


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Tortellini and Vegetable Soup

This is another recipe from Willilams-Sonoma

For a traditional Italian version of this hearty vegetable soup, garnish each serving with a spoonful of store-bought pesto. The pesto adds herbaceous notes to the simple soup. Round out the meal with a loaf of crusty Italian or whole-grain bread.


  • 2 Tbs. olive oil, plus more for drizzling
  • 2 carrots, halved lengthwise and thinly sliced
  • 2 celery stalks, thinly sliced
  • 2 zucchini, halved lengthwise and thinly sliced
  • Salt and freshly ground pepper, to taste
  • 6 cups chicken or vegetable broth
  • 1 lb. fresh cheese tortellini
  • 2 plum tomatoes, chopped
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/4 cup grated Parmigiano-Reggiano cheese


Sauté the vegetables
In a large saucepan over medium-high heat, warm the 2 Tbs. olive oil. Add the carrots, celery and zucchini and sauté until softened, about 5 minutes. Season with salt and pepper. Stir in the broth and bring to a boil.

Cook the tortellini
Add the tortellini and cook for 5 minutes, or according to the package instructions. Remove from the heat. Stir in the tomatoes and parsley, and season with salt and pepper.

Ladle the soup into warmed bowls, drizzle with olive oil, sprinkle with the cheese and serve immediately. Serves 4.

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Posted by on January 5, 2011 in Recipes


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Tip #3: Drink plenty of water

Many times people confuse thirst with hunger. This leads to the consumption of extra calories that really are not needed. Drink a glass of water before you eat anything. Also, if you do not enjoy the taste of plain water, try adding just a bit of juice or squeezing some lemon in your water to make it more appealing.

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Posted by on January 4, 2011 in Tips


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Diet Tip #2- Keep you Kitchen Stocked with Convenience Health Foods

Having foods that are healthy, yet easy to get ready is a great way to prevent yourself from eating less healthy alternatives.  You will be less likely to grab a bag of chips or call for pizza if you know you can prepare a meal or snack in just a few minutes. Here are some ideas of things to keep in your kitchen:

– Low fat microwave popcorn

– Frozen fruits and vegetables

– Canned vegetables

– Canned beans

– Containers of pre-cooked brown rice

Note: Sometimes canned vegetables can seem very unappealing to eat, especially on their own. But they can be great on nachos or thrown into some soup so you don’t have to spend the time preparing fresh vegetables.

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Posted by on January 1, 2011 in Tips


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