Healthy Breakfast Burrito

Posted by Administrator - 30/09/07 at 12:09:11 pm

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2 Tbsp salsa

1/4 c shredded low-fat Cheddar cheese y. c fresh cilantro

1 large egg plus 4large egg whites, beaten

1/4 c diced lean ham

1 large (8") whole-wheat tortilla


In a nonstick skillet coated with cooking spray, saute the diced ham
over medium­ high heat, just until the surface starts to brown. Place
the cooked ham in the tortilla, then add more cooking spray to the
skillet and scramble the eggs together with the cilantro. Add the eggs
to the ortilla, top with the cheese and salsa, and fold. Makes 1 serving

Per serving: 410 calories, 48 9 protein 2, 9 leucine), 33 9 carbohydrates, 11 9 fat, 3 9 fiber

No More Snacking While Driving

Posted by Administrator - 29/09/07 at 12:09:13 pm

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No more eating while driving.


The real appeal of fast food is con­ venience: You don’t even need to
get out of your car. Once you have to walk in the door to get your
combo meal, the appeal of fast food swiftly declines. Plus, by keeping
the food away from the driver’s seat, you’ll avoid dripping Arby’s
sauce on your tie and stockpiling empty soda cups in your backseat, and
you’ll proba­ bly drive more safely.


~


Embrace the boneless, skinless


chicken breast.


You’re more likely to skip the drive­ thru if you have a cooked chicken
breast waiting at home. They’re high in protein, low in fat, and cheap.

 "Muscle
Chow" author Gregg Avedon cooks several each Sunday to eat throughout
the week, and you should, too. Rub 2 pounds of chicken breasts with
salt, pepper, and olive oil, and lay them on a broiler pan. Cook under
the broiler or in a 500°F oven for 5 minutes, then flip them over and
cook for another 5 minutes, until they’re Nerf-football firm.


Let them cool, then store them in a resealable bag in your fridge.


EQm


Cook a tasty, healthy meal for one in less time than you’d have to wait at the drive-thru. We’re not saying you have to eat chicken every night, but …


LOOK WHAT YOU CAN DO WITH YOUR PRECOOKED CHICKEN


COBB SALAD» Dice one chicken breast and toss it in a salad of romaine
lettuce with crumbled blue cheese, low-sodium bacon bits, and a sliced
hard-boiled egg. Dress with a tablespoon of balsamic vinaigrette.


CHICKEN FAJITA» Saute Y, cup each of sliced green bell pepper, red bell
pepper, and onion in olive oil until tender. Slice a chicken breast
into f.-inch strips and add the chicken to the pan, along with a pinch
of cumin and cayenne pepper. Cook for 60 seconds (you can even do that
ahead of time), then serve the mixture on whole-wheat tortillas topped
with shredded Cheddar cheese and a dollop of low-fat sour cream. Even
full-fat sour cream is okay, because it’ll keep you satisfied longer.


PESTO PASTA» Cook a cup of penne pasta according to the package
directions. Bonus points if you decide to use whole-wheat pasta. At the
same time, reheat one chicken breast in the microwa ,e for 60 seconds,
then slice it into f.-inch strips. Toss the chicken and pasta with IV, tablespoons of prepared basil pesto, and eat with store-bought salad-in-a-bag.


BARBECUE-CHICKEN PIZZA» Spread 1 tablespoon of barbecue sauce on a
large pita and layer with diced chicken, sliced red onion, a dash of
dried oregano, and shredded mozzarella cheese. Bake in a 400°F oven for
8 to 10 minutes, or until the cheese melts.

 

Eating Smaller Portions

Posted by Administrator - 28/09/07 at 12:09:11 pm

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There’s a conspiracy to trick you into eating more. Everything from
efficient busboys (cLear­ ing the table so you for­ get how much you’ve
eaten) to "family-size" bags of chips (making massive quantities seem
normal) goads us into stuffing our faces.

A recent Cornell University study found that nutritionists (!) who were
asked to serve themselves ice cream at a party with large bowls and
spoons dished out about 50 percent more than those given smaller bowls
and spoons. "Even super­ star experts get fooled," says Brian Wansink,
Ph.D., author of Mindless Eating. Fortunately, the illusion works both ways ….

• Use small bowls and spoons. Not
only will you serve yourself less food, you’ll eat less. Cornell
researchers also found that graduate students scarfed down 59 percent
more Chex Mix from large bowls than those who served them- . selves
from smaller bowls.

• Drink from a tall glass. Our
brains estimate height differently than width. Given drinking glasses
with the same capacity, we tend to pour more into a short, squat glass
than a tall, narrow one.

• Always, always skip the vq1ue size. Sure,
you get more for your money when you buy in bulk. But Wan sink has
found that people who are given larger boxes of pasta cook and eat more
of it than people given smaller boxes. Sacrifice the pennies; slim your
waist.

 

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