Diet & Health

Depend on Salads to Lose Belly Fat Quickly

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Jun 062012
 

 So you want to lose belly fat without relying on any untrustworthy fad diet. One of the easiest methods available to lose weight is to rely on low-calorie salads to curb your appetite and supply your body with a handful of healthy nutrients. Go ahead, and fill your plate with leafy greens to safely see significant weight loss in minimal time.

The type of lettuce you choose for your salad can make a big difference in your body’s overall health. Stick to romaine lettuce and spinach to get the most vitamins and minerals. Then it is up to you to choose the right toppings to avoid consuming fat and calories. Stick to vegetables, like red cabbage, onions, mushrooms, peas and cucumbers. Fresh fruit works fantastic as well, so reach for colorful apples, strawberries, cranberries, pineapples and tangerines. The right mixture of these low-calorie toppings also tastes the best on an individual’s salads.

Many men and women usually do not realize how many calories they are adding to their plates with all of the popular little extras from the salad bar. A half a cup of cottage cheese, chow mein noodles, potato salad, tuna salad or fried noodles each contain over 100 calories. Even croutons are bad for dieters, as they contain 180 calories per cup. It’s best to crush croutons to eliminate some of the calories. Just a couple tablespoons of cheese have over 100 calories, so always shred your cheesy selection to minimize its negative effects on your body. Just a pinch of Feta or Parmesan cheese should be all you need on top of your salad.

They may not be as fattening as the other goodies, but both peanuts and marinated artichoke hearts have plenty of calories too. Macaroni and pasta salads are made with plenty of mayo that can go directly to your waistline as well. There is also plenty of calories in the oil of marinated salads, and they should not be eaten on a daily basis to lose belly fat. If you enjoy taco salads, make sure to skip the fattening fried tortilla that they usually come in. The tortilla shell alone contains roughly 300 calories. Dios Mio!

It’s always smart to add protein to your dish with egg whites, grilled chicken, roasted turkey breast, tuna and shrimp. Omega-3 fatty acid-rich salmon is fantastic for the overall health of your body. If you are vegetarian, you can still get your protein by adding beans, walnuts and avocados to your plate. Yet, take all of the additions in moderation, as just one scoop of avocados contains many almost 100 calories. It’s best to crush your nuts over your salad, rather than consuming them whole, in order to eat fewer calories.

Salad dressings can mess up a dieter’s whole day. Folks tend to spread a few hundred calories-worth of blue cheese or creamy ranch dressing over their salads. Better salad dressings include flavored vinegar, lemon juice and fat free raspberry vinaigrette. You should also try to minimize the amount of dressing that you pour over your greens. Once you start depending on salads, weight loss really is possible.

Now that I am in my forties, I have to lose belly fat fast. I am getting such a large stomach, that it is becoming a real hazard for my health. I gave my family doctor a visit, and asked him how to lose weight fast? Besides powerful HCG Injections to help me trim down, he suggested eating salads to experience safe weight loss. The right salads taste great too. Thanks Doc!

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Tips for Healthy Eating at a Chain Restaurant

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Jun 042012
 

It’s a huge understatement that Americans like to eat out. Did you know that for every dollar spent on food, 49 cents of that is spent at restaurants? According to the National Restaurant Association (NRA), if the NRA was a country, it would have the 18th largest economy in the world! So, it’s time to look closely at what we eat at the most popular chains and how to eat smart. The good news is that many chains have started some form of “low calorie” or “good nutrition” menu.

Discounts have abounded during this recession including all courses and cuisines. Here are just a few: Outback Steakhouse offered 15 meals for under $15, Bob Evans offered 30 dinners for $5.99, Mimi’s Cafe had coupons for a free breakfast entree, the Melting Pot offered free chocolate fondue for joining their email list, and even the high- end chain Morton’s The Steakhouse used major discounts to sell more steak dinners.

Unfortunately, more food for the money often translates into a loss of will power. One free appetizer and logic flies out the window! These bargains usually mean American’s are subjected to an industry that is based on excessive salt, oil, and sugar. A single dish at many chains can often contain a day’s worth of sodium.

The good news is that picking correctly from the menu can help change these odds dramatically. The best way to look at these picks is to contrast them with their high calorie counterparts from some of the biggest national chain restaurants, plus their fat and sodium contents. Here are the passes and picks on a few of America’s top chains, some will surprise you:

Cheesecake Factory-Pass on the Fettuccini with Chicken and Sun-Dried Tomatoes with 1,832 Calories, 70 grams of saturated fat, 876 mg of sodium. Sounds healthy right? Keep in mind that the average male should not eat more than 2000 Calories per day! Pick instead-Grilled Salmon with 713 Calories, 11 grams of saturated fat, and 320 mg of sodium.

Red Robin-Pass on the A1 Peppercorn Burger with 1096 Calories, 64 grams of fat, and 1,899 mg of sodium. Go with the Chicken Caprese Sandwich with 665 Calories, 29 grams of fat, and 1153 mg of sodium.

Olive Garden-Skip the Chicken & Shrimp Carbonara with 1440 Calories, 88 grams of total fat, and 3000 mg of sodium. Try the Chicken Scampi with 740 Calories, 52 grams of fat, and 1350 mg of sodium.

Applebee’s-Pass on New England Fish and Chips with 1,910 Calories, 24 grams of saturated fat, and 3,140 mg sodium. Pick-Steak & Honey BBQ Chicken Combo with 520 Calories, 5 grams of saturated fat, and 1,840 mg of sodium.

P.F. Chang’s-Avoid the Almond & Cashew Chicken Lunch Bowl which is served over white or brown rice at 991 Calories, 6 grams of saturated fat, and 4,963 mg of sodium. Instead, try the Buddha’s Feast Lunch Bowl served over brown rice which is 550 Calories, 1 gram of saturated fat, and 1,833 mg of sodium.

Red Lobster-Resist the Admiral’s Feast with 1280 Calories, 73 grams of fat and 4300 mg of sodium. Go with the Ultimate Feast with 600 Calories, 28 grams of fat, and 3660 grams of sodium. Both of these are entrees listed in the Signature Combinations part of the menu.

Boston Market-Pass on the Meatloaf Carver Sandwich with 940 calories, 18 grams of saturated fat, and 2,430 mg of sodium. Pick-Roasted Turkey Open-faced sandwich with 330 calories, 1 gram of saturated fat, and 1,480 mg sodium.

Denny’s-Pass on the Heartland Scramble with 1,160 Calories, 63 grams of fat, and 2,930 mg of sodium. Instead, try the new Fit Fare Omelette with 390 Calories, 18 grams of fat, and 870 mg of sodium.

There are also many things you can do to save money, calories, and fat at ANY of your favorite restaurants. You can now look up the nutrition of many chains on the web so that you can even plan your meal before you go. Many states and cities now require this nutritional information, if not on the web than at the restaurant, so ask your server. Another web source is HealthyDiningfinder.com.

Restaurant jargon can be decoded. The words “crispy”, “crunchy”, and “fritto” tell you that the item is likely fried which ads calories and fat. The same is true for “creamy” which implies butter, cheese, cream, or all three have been added.

On the good side, “steamed” is the healthiest way to cook. Poached, blackened, broiled, baked, and grilled are generally smarter ways to prepare food. You can also request that minimal or no oil be used and that any sauce can be placed on the side.

At restaurants, be aware that a smart salad choice can be at risk. High calorie salad dressings, croutons, cheese, and crispy noodles are another caution that can ruin an otherwise satisfying, low calorie meal. Ask for salad dressing on the side and lightly dip your fork for each bite.

Giant plates of food at chains like the Cheesecake Factory can be shared with a friend or boxed for another meal at home. Some restaurants even offer half portions, smaller sizes, or kids sized meals to adults.

Drinks, appetizers, coffee, and dessert are generally the most expensive per calorie so avoid them if possible. For that after dinner sweat tooth stock healthy desserts at home, fresh fruit salad, popsicles, and low-fat yogurt.

With restaurants trying to conserve water you may need to order water to drink. Takeout food doesn’t require tipping and makes it easier to resist dessert and unlimited bread being placed at the table. Two appetizers might be cheaper than a main course while at the same time giving you more variety and smaller portions.

Portion control is a complete topic of its own to be covered in my next article. In the mean time… healthy dining!

Jonathan Bailin, Ph.D. received his doctorate in Sport Science while coaching tennis at the University of Southern California. Currently, Jonathan operates a tennis coaching business in Marina del Rey, California, publishes research, consults for corporations in ergonomics, injury prevention, and nutrition, and enjoys recreational table tennis locally.

Dr. Bailin published http://www.TableTennisMenace.com when he rediscovered his first childhood passion, ping pong. On this site he uses his expertise to better guide consumers to table tennis products. Here you will find only the best and most popular ping pong tables, table tennis rackets, ping pong balls, and accessories from the most respected suppliers. Because of the sport’s universal appeal, modest space requirements, table tennis equipment, and potential to fight inactivity, obesity, and even Alzheimer’s Disease, he truly feels that whether you call it “Ping Pong” or “Table Tennis”, anyone can “Be a Menace” at TableTennisMenace.com.

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Break Out Of The Same-Old-Salad Rut

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Jun 022012
 

Break Out Of The Same-Old-Salad Rut

Don’t get stuck in a same-old-salad rut. A colorful mix of greens topped with low-calorie salad dressing is a dieters dream meal: flavorful, fun, and figure-friendly.

If you’re serious about managing your weight, you can’t afford to skip salads. If you write off salad as a heap of iceberg lettuce swimming in a sea of high-fat mayo-based dressing, you’re wasting a lot of calories and missing an opportunity to enjoy some exciting tastes and textures that will keep you feeling full and satisfied.

Start With The Foundation

Lettuce is the foundation of most salads, and with good reason: it’s nutritious, delicious, affordable, and available everywhere. Most people are most familiar with the iceberg variety, but why stop there? Try using a mixture of several lettuce types tossed together. The contrasting colors and textures add interest, variety, and flavor. Here are some types that are readily available in most supermarkets:

– Butter lettuce, also known as Bibb or Boston lettuce, is known as a “butterhead lettuce” because its leaves are soft and smooth. It has a very tender texture and a mild flavor.

– Romaine is a stiff-leaved lettuce with thick, crunchy center stem that gives it a hearty texture and a slightly bitter flavor.

– Loose leaf lettuce is a soft mild-flavored lettuce with pliable, ruffled leaves that are often tinged with a deep red, adding lots of visual appeal.

Add A Variety of Greens For Taste And Texture

There are endless varieties of small greens that add to both the taste and visual appeal of salads.

– Frisee (also known as chickory or curly endive) has narrow curly leaves that range from green through yellow and white. They have a slightly bitter flavor.

– Arugula (also called Rocket) is soft, slender-leaved green with a bright peppery taste.

– Radicchio (also called red chickory) has thick purplish-red leaves that grow in a tight, compact round head. It has hearty texture and strong bitter taste and is often chopped or shredded and mixed with other greens.

Toss-Ins Make It Flavorful And Filling

The sky’s the limit when it comes to what vegetables to add to a salad. The perennial favorites – tomato, onion, green pepper rings and carrot curls – are great, but they’re just the beginning. Sliced mushrooms, thawed frozen green peas, broccoli and cauliflower florets, sliced olives, zucchini cubes, cucumber rounds, celery slices, radishes, and sprouts are all excellent in salads.

Try thinking beyond the vegetable counter. Orange or grapefruit segments, halved grapes, walnuts, toasted almond slivers, and even golden raisins mix very well with all sorts of greens.

Enhance With Low Calorie Salad Dressing

The worst thing you can do with a colorful, tasty mix of greens and add-ins is to swamp their tastes and textures in a sea of high-fat, high-calorie mayo-based dressing. A light and flavorful dressing will enhance tastes and textures instead of burying them. Here’s an easy and adaptable basic vinaigrette that you can tweak to make the most of any salad combo.

Basic Vinaigrette Low Calorie Salad Dressing

– 1 teaspoon olive oil

– 1 teaspoon vegetable oil

– 1 teaspoon red wine vinegar’

– 1 teaspoon water

– 1/2 teaspoon Worcestershire sauce

– salt, pepper, and sugar substitute to taste

– 1 teaspoon chopped herbs (basil, parsley, mint, rosemary, or your personal favorite)

Combine all ingredients and whisk vigorously.

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Low Calorie Chicken Recipe Ideas

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May 302012
 

Low Calorie Chicken Recipe Ideas

Chicken has always been popular as a diet food. It is fast and easy to use in many recipes and is low in calories whilst being high in protein. It’s versatility means that it is a dieter’s dream.

Except for the fact that it gets boring quickly if you’re trying to make your otherwise dull diet varied and interesting. Follow What Diet’s easy to make chicken recipe ideas to ensure that you get plenty of chicken meals in your diet and do not fall temptation to snacking.

Here are a few of our favourite low calorie chicken recipe ideas.

Chicken Noodle Soup

Soups are a great way for dieters to fill up on low calorie food. Chicken noodle soup can hit the spot and kill hunger pains. Most soups can be prepared to be very low in calories by avoiding the use of oils and thickeners.

Make your chicken noodle soup with a low salt chicken broth or oxo cube and add plenty of chopped vegetables. Then add the pre-cooked chicken pieces and use a small amount of pasta, wholewheat is best, or throw in a handful of noodles which will cook quicker.

This makes a tasty chicken noodle soup and that is low in calories and a portion can also be frozen and used as an emergency ration.

Chicken Pitta

Use pitta bread to eat grilled chicken on the go. You can also stuff pitta more easily with extra vegetables as compared to a sandwich when these are likely to fall out. The extra vegetables will bulk out your snack whilst making it low on the calorie count. A whole wheat variety of Pita bread is preferable as this will not have such a drastic impact on blood sugar levels and contains extra fibre to help keep you feeling fuller for longer.

Use a low calorie dressing such as low calorie salad cream or add some low fat cottage cheese for some extra protein and a little sauce.

Chicken Meatballs

Don’t discount using chicken to make meatballs. Although traditionally made with red meat it is perfectly possible to make delicious meatballs using chicken. This opens up another area where chicken can be used where traditionally red meat would have been used instead. Prepare chicken meatballs and then add to a spicy tomato sauce to a perfect low fat meal.

To make your chicken meatballs use ground chicken meat. You can either buy minced chicken or alternatively turkey or use a grinding machine to grind the meat. Place in a bowl and add two or three egg whites and a handful of oats which help to keep the mixture sticking together. Add in whatever spices you desire and then ball the meat into meatball portions. You can then place these on a baking tray and cook in the oven or fry in a low-fat spray oil in a cooking pan.

These meatballs can be served with freshly prepared tomato sauce and whole wheat spaghetti or just with a salad if you are following a high protein low calorie diet.

Chicken Lettuce Wraps

If you want to ditch the carbs altogether then a good way is to eat your grilled chicken wrapped in leaves of lettuce rather than using bread. This is a perfect high protein snack, ideal for those on low carbohydrate diet plans as it will be virtually all protein.

Ta make a tasty snack stir-fry some vegetables in a low fat Chinese sauce together. Carrots mushrooms onion and peppers work well mixed with Chinese sauce or some soy sauce and lightly fried then left to cool before adding to your chicken lettuce wraps.

Add additional spices or seasonings to give some extra flavour. One good tip is to add some cayenne pepper as this raises your metabolic rate and gives a nice spicy hit to your low calorie snack.

We hope you enjoy these quick recipe text to make eating a chicken in your diet more exciting.

So there you have four quick and easy ways to liven up your chicken and add more variety to your diet. Next time you’re feeling bored, make sure you give one of these a try.

What Diet administrator and author http://www.what-diet.co.uk

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Hearty Low Calorie Meals Suggestions

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May 292012
 

Hearty Low Calorie Meals Suggestions

Obesity is the main problem that inflicts almost half of the population of American adults. Obesity can be linked to high calorie intakes. So having too much calories in the daily diet must be eliminated. Planning a good diet that consists of lower calorie consumption is a must then. Now, If you are on a diet in the hope to lose weight, taking low calorie meals is the major thing to perform.

In fast pace life, particularly for city slickers, resorting to the convenience of fast foods is very common. Although eating out seems a comfortable idea, we must be cautious! Studies revealed that women and men who opt for dining outside regularly are consuming more fats with fewer vegetables as compared to those mortals who ensure dining experiences at home, at the minimum of once per week. Needless to say, if you really want to lose weight and partake in a healthy diet, prepare your own meal. With it, you can guarantee yourself low fat and less caloric diets. It makes more sense to have low calorie meals at home.

Here are suggested meals that are enjoyable, but low in calorie counts.

1. Sandwich for Dinner. A busy day makes us feel lazy for a longer period of meal preparation for supper. Sandwich preparation is recommended. Apart from being less expensive, you don’t need to go for cold cuts. You can have a dinner of tasty fish sandwich that is prepared crispy. Match it with an oven fries, not the potato fries that are deep fried. Serve it then with coleslaw on the side.

2. Chicken Parmesan (Italian style). This dish is quick to prepare. In matter of thirty minutes, you can have it done and served. Next thing to accomplish is to prepare for the asparagus. While the chicken is set to be served, you boil the orzo pasta for a complement to the meat. At an instant, you will have an elegant meal for the family to enjoy. This is so simple yet lavish and low in calorie.

3. Soup for Dinner. Regardless of weather, soup is always considered a comforting meal. You can have a hearty prepared version of minestrone that is served with some cornbread. It is very filling! Prepare it with lots of veggies that are low in calorie. After this meal, you can treat yourself with little quantity of milk that is low calorie and some bites of chocolate pudding.

4. Cajun Spicy Tenderloin. Decide for a night of Cajun. Zing it with spicy beef tenderloin plus a crunchy Cajun fries. For filling finish, apple glazed carrots can be a shifting ‘sweety’ taste for the spicy foods.

5. Pizza Dinner. Even for once in a week, you will have an exciting pizza for dinner. Mini treats are the easiest pizza preparations you can have. Let your family explore their likes of a pizza by picking what flavor and toppings they want for their share. Each family member can customize their own pizza in whatever they wish. However, make yours as the one with low calorie. After that, you can serve spinach salad along with nectarine and a sprinkle of balsamic vinegar. Finish your low calorie meals with chilling raspberry or mango drinks.

Eradicate those instant foods that are high in calorie now. Replace them with simple to prepare low calorie meals suggested above.

We have the best diet tips for you to check out, if you want to learn all about them click here and check out our great page on the 5 Best Diet Tips. These are guaranteed to get you working in the right direction.

We also have a huge bonus tip for you to check out. Make sure you start your weight loss out right. Try Juicing, and if you want to do that check out our sister site, Great Juicing Recipes

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Filling Low-Calorie Salads

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May 262012
 

Filling Low-Calorie Salads

Is your salad making you fat? Some people come away from the salad bar with more calories on their plate than a triple cheeseburger! Somewhere under all that dressing, cheese, croutons and other toppings is lettuce and maybe a few tomatoes. The key to a filling, low- calorie salad is to use a variety of low -calorie, high nutrient ingredients. Build your salad from the bottom up. Pile on the lettuce first, then three to four vegetable servings. A serving is one cup of leafy greens or a half a cup of lightly steamed vegetables. Choose from spinach, kale, arugula, romaine, broccoli, peppers, mushrooms, squash, tomatoes, onions, cucumbers, celery or any of your favorite plain vegetables. Stay away from the iceberg lettuce. The darker green lettuces have 3 times for B vitamins in them which help your muscles repair themselves after a strenuous weight workout.

The salad dressing is where most people fail at making salads healthy and weight loss friendly. Dress your salad with one tablespoon of low-fat dressing and a sprinkle of cheese. Choose a cheese with tons of flavor like Parmesan, feta, goat or blue cheese. They add a rich amount of flavor with very little calories. Your body also needs monounsaturated fats to help absorb the key nutrients from the vegetables. One great option for a low-fat salad dressing is to use extra-virgin olive oil and vinegar, but instead of mixing half of each, use 2 parts vinegar to one part oil. You can also substitute the vinegar for fresh squeezed lemon juice. I know what you’re thinking…how can it be a low-fat dressing with olive oil in it? Well, when you use the 2:1 ratio and then add only 1 tablespoon to your salad, you are not getting too much fat. And the fat you are getting is very healthy for your body.

Another personal favorite is this Honey Dijon dressing. Mix 1 cup of nonfat yogurt, 1 ½ tablespoon Dijon mustard, 2 teaspoon honey, and 1 teaspoon balsamic vinegar. Add salt and pepper to taste. Shake and add 1 tablespoon to your salad.

Add 3 ounces of a lean protein to your salad. Choose from tuna, eggs, skinless chicken breast, lean turkey meat, grilled fish, tofu, seeds or beans. The added protein will make you feel satiated longer and help you build muscle.

Salad can be healthy and helpful when it comes to weight loss. It’s what you put in it that matters, so make it count. Use low-fat, high nutrient ingredients to slim your waist line and drop a pant size or two!

To learn more about filling high fiber low calorie foods visit http://www.fillinglowcaloriefoods.com.

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A Quick and Easy Low Calorie Salad – Tomatoes, Basil & Brown Rice

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May 252012
 

A Quick and Easy Low Calorie Salad - Tomatoes, Basil & Brown Rice

Tomatoes, basil and brown rice come together in a delicious low calorie salad perfect for a summer lunch or picnic. It’s the perfect salad to make during the summer, when tomatoes are at their flavorful best. If you are on the lookout for easy healthy recipes this fits the bill. With just a tablespoon of olive oil for six servings, this is definitely a low calorie recipe. It has just a handful of ingredients so you can make it in minutes, especially if you have leftover brown rice in the refrigerator. If not, just get your rice cooking while you prepare the rest of the ingredients.

It is yummy on its own for a light lunch or the perfect accompaniment to grilled fish or chicken. Since it tastes best served at room temperature it would be a great side dish to take to your next picnic or potluck.

With brown rice in the refrigerator and tomatoes and basil on the counter, I was able to whip up this wholesome brown rice salad in less than ten minutes.

To make this salad a day ahead, leave out the basil until you are ready to serve it, then stir it in at the last minute. (You may need to adjust the seasonings again too.)

If you are like me and find it difficult to cook rice, you may want to do what I did – invest in a rice cooker. It has made my life so much simpler. Sticky and/or scorched rice are now a thing of the past.

Tomatoes, Basil & Brown Rice Recipe
makes 6 servings

The recipe calls for champagne or rice wine vinegar. Since I had neither I substituted red wine vinegar with good results. I also used honey instead of sugar.

1 cup brown rice
2 teaspoons kosher salt, divided
1/4 cup champagne or rice wine vinegar
2 teaspoons sugar
1 tablespoon extra virgin olive oil
Freshly ground black pepper
1 pound ripe tomatoes, chopped
1 cup packed basil leaves, chopped

Bring 2 1/4 cups water to a boil and add the rice and 1 teaspoon salt. Return to a boil, cover, and simmer for 30 to 40 minutes, or until the rice is tender and all the water is absorbed. Alternatively, prepare the rice in your rice cooker according to manufacturer directions. Transfer the rice to a large bowl.

In a small bowl, whisk together the vinegar, sugar, olive oil, remaining teaspoon of salt, and a pinch of pepper. Pour dressing mixture over the rice. Add the chopped tomatoes and basil. Mix well and adjust the seasonings to suit your tastes. This salad is best served at room temperature.

Martha McKinnon is a health coach who believes that healthy eating and losing weight can be simple and delicious when you slow down and learn to trust your body’s inner wisdom. Her website, http://www.simple-nourished-living.com, is full of practical tips for losing weight and feeling great & offers a FREE e-cookbooklet of great recipes for healthy homemade granola bars. 

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Healthy Low Calorie Salad Recipes for Weight Loss

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May 232012
 

Healthy Low Calorie Salad Recipes for Weight Loss

Normally, we love eating salads because it alters the kind of meal we ate whether it is a fish or a meat and salad can be a substitute to this. It can also help cleanse the body and reduces the excess fatty taste left in our tongue. This generates a good feeling when you are eating salad. But, as consideration, we must choose the right recipes with low calorie so that it can’t harm our health condition. Sometimes, instead of burning the fats the usual thing that happens is it accumulates until it became a danger to you. It is nice to see people healthy outside and inside. Exercise is one way of burning the unnecessary fats left in your body. But exercise is not the only solution to the problem if you are growing bigger and with uncontrolled eating habits. The bigger you are the bigger the problem. Unless, your health is far from hazards if you are really giving attention to yourself.

However, if you do not give priority to what kind of food to eat then you will find yourself lost in the world of healthy people. Find the right mixture of salads that won’t harm you or that could not trigger the illness you have. There are lots of recipes that you have to choose from to enjoy different flavor and can possibly become your favorite. Salad is next to sweet foods we often crave for because it cheers up to our taste. There are vegetable salads that are more beneficial that possibly helps improve our diet. In preparation of this, you must wash vegetables or fruits properly to remove excess dirt and chemicals on it. Because this can harm your health and can be a problem soon when not paid attention. Remember that we take a lot of advices from the experts because we know that our life is something to take care of and treasured.

So, when you feel like you are craving for a salad, be sure that it is beneficial to eat. Salads that are loaded with antioxidants are good for our health. Likewise, there are salads that contain fiber; also rich in vitamins that are needed by our body. Low calorie salad recipes are the most highly recommended especially for those who have excessive fats; this has the most important ingredients that are suitable for people who have weak health condition. When buying fruits or vegetables to complete the ingredients, be sure to choose those fresh and wash them correctly to avoid any chemicals that it might contain since we haven’t seen how they grew and harvested in the farm. This is very much important to prevent diseases. Enjoy low calorie salads and treasure what advantage it could give to our health.

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Low Calorie Salad Dressings: Buttermilk Basic Plus

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May 212012
 

Low Calorie Salad Dressings: Buttermilk Basic Plus

Buttermilk may be an acquired taste for drinking, but as a base for low calorie salad dressings it’s a star. Tart, tangy, smooth and creamy, it adds the perfect finish to greens, vegetables, and more.

Buttermilk sounds like it would be a rich, high-fat, high-calorie product, but the name is misleading. There is no butter in buttermilk; traditionally, buttermilk was the liquid left over when cream was churned into butter. Modern buttermilk is a cultured product, created by adding a lactic acid bacteria culture to skim or non-fat milk and letting the mixture ferment for 12 to 14 hours.

The taste of buttermilk is pleasantly tangy, somewhat like yogurt or sour cream. The texture is thicker than regular milk, which makes it a perfect base for creamy sauces and dressings, and the diet-friendly calorie and fat counts (less than 100 calories and 2 grams of fat per cup) make it a natural for low calorie salad dressings.

If you’re in the mood for a buttermilk-based dressing but have none on hand, you can even make your own. Adding one tablespoon of lemon juice or vinegar to a cup of milk will create a very usable substitute, as will adding two teaspoons of cream of tartar to a cup of milk. In most recipes you can also substitute an equal measure of plain yogurt for buttermilk.

One of the best things about buttermilk-based salad dressing is its adaptability. The Basic Buttermilk Dressing is great on its own, but some simple add-ins can change the flavor entirely.

Basic Buttermilk Low Calorie Salad Dressing
• 1/2 cup lowfat buttermilk
• 1 tablespoon vinegar
• 1/2 teaspoon sugar
• 2 teaspoons mustard
• Salt and pepper to taste

Enhance with Add-ins: Try adding the following, alone or in combination to your personal taste.
• 1/2 teaspoon dried dill weed
• 2 tablespoons chopped fresh parsley
• 1/2 – 1 teaspoon Worchestershire sauce
• 1/2 – 1 teaspoon garlic powder
• 1/2 – 1 teaspoon onion powder
• 1 tablespoon dried chives
• 1 teaspoon oregano or Italian seasoning

Make it Cheesy: reduce the buttermilk to a quarter cup and add a half cup of low-fat cottage cheese, a tablespoon of minced onion, and a teaspoon of garlic powder. Process in blender till smooth.

Greek Cucumber: increase buttermilk to one cup and add 1/4 cup finely grated cucumber, 2-3 minced green onions, and 1/4 teaspoon dried dill. Substitute 2 teaspoons of lemon juice for the vinegar in the basic recipe.

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Low-Calorie Salad Dressing: Favorite Creamy Italian

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May 192012
 

Low-Calorie Salad Dressing: Favorite Creamy Italian

If you’re trying to lose weight, chances are you may be eating lots of salads. The right dressing can transform your veggies from dull to delicious, but the vast majority of commercial dressings pack a caloric wallup which ranges from 90 to 120 high-fat calories per tablespoon. What’s a dieter to do? The answer is simple – make your own!

One of the tastiest and most nutritious bases for home-made salad dressings is tofu. In use since the Chinese dynastic period, tofu is a bean curd made by coagulating soy milk much in the same way cow’s milk is processed to make cottage cheese. It’s inexpensive, available at most supermarkets, and easy to work with. Best of all, it’s highly nutritious and low-calorie. A half-cup serving of tofu contains an average of 95 calories, which equates to less than 10 calories per tablespoon, only five grams of fat, and over 10 grams of protein. It’s naturally cholesterol-free, a good source of iron, and rich in calcium, providing over 20% of the recommended daily allowance in one 1/2 cup.

The very soft or silken varieties of tofu are the best choices when making a low-calorie salad dressing. Use a blender for the smoothest results, but if you don’t have a blender, a food processor, electric mixer, or even a wire whip will yield good results. Only use very fresh tofu, and immediately refrigerate any left-over tofu or dressing.

This recipe for Favorite Creamy Italian Dressing is sure to become one of your diet staples. It has the creaminess and body of a full-calorie, full-fat dressing with a fraction of the calories – less than 15 calories per tablespoon. It’s blend of seasonings give it a perfectly zesty tang, but feel free to add garlic powder, basil, a dash of mustard or any other spice you fancy. The dressing becomes more flavorful if made a day or so in advance and stored in the refrigerator until ready to use.

Low Calorie Salad Dressing: Favorite Creamy Italian

1/2 lb silken or very soft tofu

1 Tbs oil

2 Tbs white vinegar

1 tsp salt

Pinch of black pepper or more to taste, preferably freshly ground

Combine all ingredients and blend or mix until a creamy, smooth consistency is obtained. Transfer to a bowl if using a blender. Fold in:

3 cloves minced garlic

2 Tbs sweet pickle relish, if desired

1/4 – 1/2 tsp oregano

1/8 tsp red pepper flakes

This dressing is delicious on cold pasta as well as tossed salads.

If you enjoyed this healthy recipe, check out my diet cookie recipes. The right diet cookies can help keep you on track for your weight loss goals!

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