Daily Archives: September 28, 2016


It’s all about taste, isn’t it? You could complain about eating foods that are good for you when they taste lousy. Well, there’s one more excuse you won’t be able to use any more. It’s amazing what a little bit of creativity can do to the taste of food. Try these favorites and see for yourself. Tastes needn’t rely on fat and sugar.
1 – Canned chilies: Add whole chilies to a grilled chicken sandwich or diced chilies to soups, scrambled eggs, pita sandwiches, or sprinkle on tortillas.
2 – Dried cranberries. Great in marinades for baked chicken. Add to quick bread, spinach salads, chicken salads, and rice dishes.
3 – Portobello mushrooms. Marinate and grill like a hamburger, slice grilled and add to salads or pasta dishes, or use instead of meat for sandwiches.
4 – Canned roasted red or yellow peppers. Add to a grilled cheese sandwich, blend them with some cayenne and drizzle over a creamed vegetable soup, egg dishes, pasta sauces, or add as a topping with cheese for crackers.
5 – Fresh cilantro. Add to fruit or tomato-based salsa to accompany fish or poultry. Add to curried chicken salads with celery, apples, and grapes. Add to a bean burrito, fruit or vegetable salads, vinaigrette dressings, black beans, or rice dishes.
6 – Red onions. Slice thin and add to salads, sandwiches, bean dips, or egg dishes.
7 – Honey. Drizzle over yogurt, warm brown rice and pistachios or sliced apples. Sweeten mashed sweet potatoes with honey. Mix with mustard, orange juice, balsamic vinegar, and herbs as a marinade for chicken.
8 – Fresh parsley. Mix with lemon and pepper and drizzled over grilled fish. Mix with minced garlic and whole wheat breadcrumbs or wheat germ for a savory crust for potato dishes or chicken. Mix with oil and garlic for a pesto sauce for mashed potatoes.
9 – Mint. Add to chopped tomatoes and cucumber, rice dishes, and beans.
10 – Sun dried tomatoes. Use in pasta salads, sandwich spreads, vegetable dips, or as an extra topping on pizza. Mix into sautéed zucchini or as an accompaniment to grilled eggplant. Blend with olives, garlic, and balsamic vinegar to make a spicy spread for grilled vegetable sandwiches.
11 – Fresh ginger. Combine with curry to flavor chicken, add to hot or iced tea, use to season steamed vegetables such as pea pods or carrots. Use as a topping along with green onions on roasted fish. Add to stir fries, tofu dishes, or salad dressings.
12 – Horseradish. Use in potato dishes, vegetable dips with dill, vegetable or chicken wraps with fat-free sour cream, spicy soup like gumbo, turkey burgers, cold potato salad, or cold green beans.
13 – Lemon. Add grated rind (called zest) to fruit salads. The juice can put a tangy taste in couscous, gazpacho, and dressings, and can be used as marinade for fish.
14 – Fresh herbs. Fresh always taste better than dried. Add fresh basil to pasta, tomatoes, or other vegetables, bread dough, or even mango slices. Fresh rosemary accents any meal, as well as pasta dishes, roasted vegetables, lima beans, peas, or squash. Fresh dill is an excellent flavor for fish, chicken, omelets and other egg dishes, salads, beets, cabbage, potatoes, or cucumbers. Fresh orégano is excellent in Italian, Greek, or Mexican dishes.
15 – Hoisin sauce. Use as a glaze with garlic, cilantro, and ginger for chicken. Add to steamed green beans.
16 – Pine nuts. Add a few to stuffing, pesto sauce, pilafs, and fillings for poultry or vegetables such as eggplant, or large zucchini.
17 – Crushed red pepper flakes or Tabasco. Sprinkle on pizza, pasta dishes, salads, or soups. Add to olive oil or sour cream dips, rice dishes, or bean salads. Mix into cornbread batter or bread dough.
18 – Tamarind. Add to mixed steamed vegetables, fresh orange juice, salad dressing, and sauces for fish.
19 – Salsa. Make your own by experimenting with grilled corn, vine-ripened tomatoes, garlic, red onions, and chilies. Or try fruit salsa made from mango, jicama, and black beans. Try adding rice wine, vinegar, fresh mint, lime juice, fresh herbs, avocado, or cilantro.
20 – Sherry. Add a tablespoon to soups, sauces, marinades, or fruit glazes.
As the recipes here show, you can make food deliciously flavorful by adding a number of low-calorie ingredients.


It may sound incredible, but drinking water can burn calories! Tests were conducted on subjects designed to measure changes in expired air. Simply put, by analyzing the subject’s breath, researchers were able to determine how fast they were burning calories, and whether the calories came from fat or sugars (glucose). Test subjects did not eat or drink for 90 minutes prior to the test.
Tests results showed that within ten minutes, energy expenditure increased. At thirty minutes, the metabolic rate was 30% above normal and the increase persisted for up to ninety minutes. The total thermogenic (calorie burning) response was approximately 25 calories. Considering the fact that water is very inexpensive and poses no toxicity risk (if purified), test results suggest that as much a 100 calories can be burned by drinking 16 ounces of water four times a day.
Further, it is postulated that even more calories can be burned if refrigerated water were used, since as much as 40 %of the calories burned in the experiment were used by the body warming the water from room temperature to body temperature. Remember that the definition of a calorie is the amount of energy required to raise the temperature of one liter of water by one degree Celsius. So, raising the half-liter of room temperature water (22 degrees Celsius) to body temperature (37 degrees Celsius) burns about TA. calories. Drinking refrigerated water (4 degrees Celsius) would burn an extra nine calories per glass.
While, at first, these numbers may seem insignificant considering the average American diet consists of 2,200 – 2,900 calories, the results over time are far from insignificant. Burring 100 calories per day equates top 3,000 calories per month and 36,000 calories per year. That is the equivalent of 10 pounds of body fat per year! The researchers estimate dropping another three to four pounds per year use refrigerated water.
Men and women reacted differently to test. Women responded to the increased metabolic rate by burning carbohydrates, while men primarily burned fat. Finally, researchers compared the thermogenic effect of water to ephedrine. One group of subjects drank 1.5 liters of water (three sixteen ounces glasses). The other group consumed 50 mg. of ephedrine three times a day. The water provides 60% of the thermic effect of the powerful (and dangerous) supplement.


I once heard that you can break a habit by not doing it for 12 days. Even if these foods are among your favorites, remember that you can break the habit quicker and easier than you think. Try supplanting a habit – that’s where you substitute something good for something bad – it’s even easier:
Pasta: It may be fat-free, but it contains 40 grams of carbs per level cup. That’s enough to set off an insulin reaction and throw the appetite into over-eat mode. Add half a cup of low-fat vegetables to increase fiber and slow digestion.
Grapes: Because grapes contain little fiber and lots of glucose, they can both cause an insulin reaction and trigger the release of endorphins, thereby continuing the eating process. Chooses bananas, apples, and strawberries that have more fiber and more fructose – a slower reacting sugar.
Instant White Rice: Is rated 91 on the glycemic scale. With no fiber due to refining, it breaks down quickly into glucose, causing an insulin reaction and stimulating the appetite.
Non-Lean Red Meat: A six-ounce serving of filet mignon can yield as much as 26 grams of fat. Use eye of round, or flank steak. Stay away from ground beef.
Cream Of Wheat: Is a fat-acting, high-glycemic carb that is usually accompanied by cinnamon, added sugar. Try oats, cream of rye, and oatmeal instead.
Fruit Juice: Juices are devoid of fiber, which makes the sugars absorbed quickly into the system. Further, many liquids exacerbating hunger, rather than satisfy it.
Raisins: They are too dense in carbs compared to other fruits (about 65 grams per half-cup).
Bagels: A single bagel yields about 40 grams of carb; a large one 75 grams. Rye bread and oat bread are better alternatives (both are low on the glycemic scale).
Rice Cakes: While plain ones are low in calories, most come coated with cheese, caramel, or apple flavoring … and it’s hard to stop after just a few. Rice cakes are higher than white bread on the glycemic index, so they won’t help to curb the appetite. Cold Cereal: Most cereals are loaded with sugar. Only the high fiber, no sugar added cereals help suppress appetite.