Three keys to keeping your cholesterol in check

Just three, you ask? Yes, just three! That's all it takes to lower your cholesterol and keep it down, as we discovered the other day while chatting with Jennifer Simmons, L A Weight Loss's Director of Nutrition.

But that's not all we talked about. Jennifer also recommended foods you can eat at home and in restaurants to keep cholesterol at healthy levels. She even explained to us, in plain English, what cholesterol is, anyway!

So with National Cholesterol Education Month upon us, there's no better time to tune into our interview and learn simple ways to keep your cholesterol in check. And if you know someone who could benefit from Jennifer's healthy advice, pass this podcast along!

Healthy snacks for 100 calories or less

You might be familiar with 100-calorie snack packs of cookies and crackers. They are a popular way to satisfy snack cravings without consuming too many calories.

But did you know they can cost four times as much as the regular-sized snack package? Talk about breaking the bank!

Why not make healthy, 100-calorie snacks at home instead? It's easy and inexpensive when you know the right foods to prepare.

To help us out, we turned to Jennifer Simmons, L A Weight Loss's Director of Nutrition. Check out our conversation below to learn about some easy-to-prepare, low-cost snacks at 100 calories or less.

Plus, we talk about the importance of snacking during the day, and healthy bites you eat on the go. So grab a snack (100 calories or less!) and take a listen!

Sweet news for cinnamon lovers

And who doesn't love cinnamon? It's tasty, smells delicious, and adds just the right flavor to dozens of desserts, snacks, and beverages.

Recent studies have found varying results about the health benefits of cinnamon, some determining it lowers bad cholesterol and helps control blood glucose levels.

We ground through the research with Jennifer Simmons, L A Weight Loss's Director of Nutrition, to understand how the favorite spice can sweeten your health. We also talked about easy ways to add cinnamon to your diet, and how much you should be consuming to get its health benefits.

Tune into our conversation here to spice up your health!

15 ways to avoid the freshman 15

College-bound students, you know what I'm talking about. When you go to college, you're likely to gain weight -- as much as 15 pounds -- during your freshman year.

Thank the round-the-clock snacking, partying, and undying need for cheese pizza at 3 a.m. for that. But it doesn't have to be this way, as I explained in a recent interview with Forbes.

As students gear up to hit the books, I gathered some more tips for avoiding the freshman 15, and am sharing them here. Follow these guidelines to keep the freshman 15 off your waistline now, and throughout your college years!

(Parents, be sure to forward these tips to your children in college!)

1. Try every dining hall on campus to get a sense of their meal offerings. Some might have healthier options, such as stir fry, salad bars, or sandwich stations.

2. Try to consume protein at breakfast to stay alert and avoid getting hungry before lunch. Good protein choices include eggs or egg whites, peanut butter, or cottage cheese.

3. Walk to your classes instead of driving or taking the campus bus. The habit will keep your metabolism active and burning calories even while you're sitting in lectures.

4. Drink plenty of water to stay hydrated, and always keep a bottle in your backpack.

5. Have a salad or 1 cup of broth-based soup before the main course of your meals. This ensures that you start every lunch and dinner on a healthy note, and get the vegetables, fiber, vitamins, and minerals you need. Plus, you'll have less room for unhealthy foods, such as pizza and hamburgers, that pack on pounds.

6. If you're not hungry, don't snack while you're studying or bored. This kind of eating can easily add 500 to 700 calories a day.

7. Exercise. Most colleges and universities have great fitness facilities, in addition to walking and biking paths on campus. Exercising just a few times a week makes a big difference.

8. If you get hungry during long days of classes, pack low-calorie snacks like fruit, vegetables, pretzels, or baked chips. You'll not only stay healthy, you'll save money on vending machines.

9. Eat at least three full meals per day. If not, you'll end up over-snacking on bad foods. If you can't get to the dining hall for breakfast, keep skim milk in your mini fridge, and high-fiber cereal in your dorm room. A bowl of cereal is much healthier than a pack of Pop Tarts.

10. Drink alcohol only in moderation, if at all. Alcohol is high in calories, plus it can make you hungry. In a long night of drinking, you can consume almost a day's worth of calories.

11. Try to eat small servings at dining halls and restaurants around campus, and avoid seconds. Meals with a lot of vegetables, protein, and fiber fill you up faster, and for longer, than fast food.

12. Take a multivitamin every morning. It helps you get the proper nutrition so you stay energetic, alert, and active all day.

13. If the dining halls post nutrition information, read it. You'll be surprised what's in that "healthy" pasta dish or chicken fajita. Try to stay away from the higher-fat, higher-calorie foods.

14. If your eating habits start to slip, try eliminating one bad food at a time instead of suddenly declaring you're only eating healthy foods. It's easier to stay disciplined and learn healthier habits if you're focusing on one step at a time.

15. Every day is a fresh start. Even if you snacked all day and ate fast food for every meal yesterday, three healthy meals today and a trip to the gym will make sure you're healthy tomorrow. Fitness is about long-term habits, and one bad day won't matter if you stay healthy the rest of the week.

True blue health benefits packed in a favorite fruit

You've probably heard that blueberries are packed with anti-oxidants, which help fight diseases such as cancer. But that's not the only health benefit these sweet little berries provide.

Blueberries can also lower cholesterol, prevent urinary tract infections, and aid age-related memory loss. Better still, they're versatile to cook with (fresh or frozen!).

We found out more the other day when we chatted with Jennifer Simmons, L A Weight Loss's Director of Nutrition. She told us how blueberries can improve your health, how many blueberries you should eat a day, how to tell a good blueberry from a bad one, and tips on how to cook with the juicy fruit.

It's one podcast you don't want to miss!

Indulge in tasty summer treats -- without the bulge

Great news for blue dieters! You don't have to miss out on your favorite cool treats during the dog days of summer.

Instead, enjoy these healthy, delicious delights. They pack on the fun -- not the pounds -- and take the guilt out of indulgence. Happy snacking!

1. Fruit smoothies. For a delicious smoothie with less than 120 calories per cup, blend light or nonfat yogurt such as Dannon, Breyers, or Yoplait, with approximately 1 cup of your favorite fresh fruit. Add Splenda for a little extra sweetness.

2. Fruit salad. Getting creative with seasonal fresh fruits during summer is easy. A one-cup serving of mixed fruit is only 90 calories.

3. Ice cream. Low-fat and nonfat varieties such as Edy's, Breyers, and Healthy Choice let dieters enjoy a half-cup serving for less than 150 calories.

4. Watermelon. Easy to find and high in water content, a one-cup serving is less than 80 calories.

5. Beer. Light beers such as Bud Lite, Miller Lite, and Amstel Lite can contain as little as 100 to 110 calories.

6. Frozen grapes. Cool and refreshing, 15 grapes contain less than 70 calories.

7. Strawberries and Cool Whip. Just as tasty as whipped cream, Cool Whip has just 25 calories and 1.5 grams of fat -- and the ‘Free’ variety contains 15 calories and no fat! That makes a bowl of strawberries and Cool Whip less than 90 calories and 1.5 grams of fat.

8. Seltzer water with fresh lemons, limes, or oranges. Adding fresh fruit to seltzer makes it easy to stay hydrated during the summer, without having to drink calorie-packed sodas and juices.

9. Cold garden pasta salad. Any type of pasta, mixed with in-season vegetables, is only 250 to 300 calories per serving. Add fat-free salad dressing for some extra zip.

10. Nonfat sorbet. Varieties such as Haagen-Dazs, Healthy Choice, and TCBY make great desserts, with fewer than 125 calories per serving.

Eight things your 4th of July BBQ shouldn't be without

'Tis the season for food-centered social events like summer barbecues and cook-offs. But these gatherings often mean one thing for people trying to lose weight: plenty of tempting foods that might sway you from your L A Weight Loss plan.

This makes it difficult to keep the pounds down and still look good in that two-piece swimsuit.

That’s where I can help. Follow my list of the top eight things no healthy Fourth of July barbecue should be without, and you can indulge without the bulge!

1. PAM cooking spray. Keep your foods from sticking to the grill, and add flavor without the added calories or fat found in butter or oil.

2. Diet beverages. Quench your thirst with sweet and refreshing drinks that have little or no calories.

3. Watermelon or other fresh fruit. Cool, crisp, and completely guilt free, fresh fruit is a great dessert choice on a hot day.

4. Grilled veggies. Fill up on these low-calorie, high-fiber foods.

5. Low-sodium seasoning blends and fresh herbs. Add zest to meats and veggies without adding a lot of calories and sodium.

6. Low-fat condiments. Add flavor to food with fat-free salad dressings, mustard, and ketchup instead of higher fat toppings such as cheese and mayonnaise.

7. Lean proteins. Veggie burgers and extra lean ground beef are great alternatives to traditional ground beef.

8. Game time. Burn extra calories playing volleyball, basketball, or whatever you're up for, while having fun with friends and family.

Milking dairy for all its nutritional worth

Dairy is packed with a lot of vitamins and minerals -- including calcium, protein, and vitamin A -- necessary for good health and a balanced diet. Dairy foods can also help reduce risk for high blood pressure, osteoporosis, and certain cancers.

Despite all these benefits, however, many Americans don't get the FDA-recommended daily dose of three servings. Common reasons: Dairy can be high in fat and calories, people are lactose intolerant, or they just don't like how dairy foods taste.

Fortunately, there are ways to get around these negatives and get your dairy. And since it's National Dairy Month, there's no better time to take a good look at your dairy consumption, and see if you're getting the right amount from the right foods.

My colleague Janelle and I gave Jennifer Simmons, L A Weight Loss's Director of Nutrition, a ring the other day to dish on dairy. She also directed us to a couple L A Lite recipes that offer a good dose of dairy nutrition (included here).

So take a listen, and take the advice and recipes with you on your next grocery trip!



Chocolate Crunch Banana Parfait

2 cups skim milk
1 pkg. (4 serving) fat-free, sugar-free chocolate pudding dry mix
2 small bananas, sliced
40 peanuts, crushed

Place milk into medium bowl. Slowly whisk in the pudding mix. Spoon half of the pudding mixture into 4 dessert glasses. Divide the banana, nuts, and remaining pudding evenly among the glasses. Place in refrigerator for 1 hour before serving.

Servings: 4
Serving size: 1 parfait



Tiramisu-Rice Dessert

1 cup long grain rice
2 1/2 cups skim milk
1 Tbsp. instant coffee granules
2 cups frozen fat-free whipped topping, thawed
3/4 cup fat-free ricotta cheese
1/2 cup artificial sweetener
2 Tbsp. coffee liqueur
Unsweetened cocoa

In a medium saucepan, combine rice, milk, and coffee granules. Stir occasionally until mixture comes to a boil. Reduce heat to simmer; cover and cook 15 minutes or until rice is tender. Cover and refrigerate until chilled.

In a large bowl, combine rice mixture, whipped topping, ricotta cheese, artificial sweetener, and liqueur. Mix well. Spoon into individual serving dishes or medium-size serving bowl. Sift cocoa over rice mixture. Cover and refrigerate for at least 1 hour before serving.

Servings: 8
Serving size: 1 cup

Don't fry your weight loss plan this Memorial Day weekend!

The official bell of summer is about to ring: Memorial Day! It's time to kick back, soak up the sun, and enjoy family and friends' company.

It's also time for barbecues, which means high-calorie, high-fat temptations. But I'm making it easy to serve up a healthy summer-kick-off weekend with these simple recipes and cooking tips that are sure to please everyone at the party.

While you're cooking, remember that many tasty fresh fruits and vegetables are now in season, so it's easier than ever to incorporate them into your meals.

Also, plan activities during your barbecue -- like frisbee or tag football with the kids -- to get your daily dose of exercise and burn some calories.

So light the burners -- it's time to get a healthy summer cooking!




Vegetable Pasta Salad

1 cup zucchini or yellow summer squash, sliced
1/2 medium green pepper, chopped
1 garlic clove, minced
1/3 cup cooked pasta, such as macaroni
2 Tbsp. white wine vinegar
1/4 tsp. dried dill
1/8 tsp. salt
Freshly ground pepper
1 small tomato, chopped

Coat a large skillet with nonfat cooking spray. Sauté squash, green pepper, and garlic over medium heat until crisp-tender. Add macaroni, vinegar, dill, salt, and pepper to vegetable mixture; toss to combine. Top with chopped tomato. Refrigerate for 1 hour before serving.

Servings: 1
Serving size: 1 recipe

TIP: Vegetable salad is a great alternative to calorie-laden salads such as potato salad, macaroni salad, and coleslaw.



Beef Kabobs

Juice from 1 orange
1 Tbsp. brown sugar artificial sweetener
1/4 tsp. ground ginger
4 or 6 oz. sirloin steak, cut into 1-inch pieces (size according to plan)
1/4 medium green pepper cut into 1-inch squares
1 cup zucchini or yellow squash cut into 1-inch pieces
1/4 medium red onion, cut into 1-inch squares

Mix orange juice, brown sugar, and ginger. Add beef and pepper; stir to coat meat. Cover and marinate for 1 hour in refrigerator. Drain reserve marinade. On a skewer, alternate beef, pepper, zucchini or yellow squash, and onion, leaving 1/4 inch between pieces. Place kabob on broiler pan. Brush with marinade. Broil 4 inches from heat about 8 minutes, or until desired doneness, turning and brushing kabobs with marinade while cooking.

Servings: 1
Serving size: 2-3 kabobs

TIP: Kabobs are a great way to incorporate a variety of fresh fruits and vegetables into your day.



Steak Burger

Part 1: Hamburger Patty

1 pound lean ground sirloin
3 Tbsp. dried onion
1/4 tsp. garlic powder
1 Tbsp. water
1/2 tsp. freshly ground pepper

Mix all ingredients together. Form into patties. Broil 3 inches from heat until desired doneness. Place any uncooked burgers in freezer bags, seal well, and freeze up to 3 months.

Part 2: Steak Burger

Hamburger patty
1/4 cup sliced mushrooms
1/4 tsp. garlic powder
Green peppers, sliced
Onions, sliced
2 tsp. steak sauce
Nonfat cooking spray

Coat small skillet with nonfat cooking spray. Place mushrooms, garlic powder, pepper, and onion in skillet; sauté until vegetables are fully cooked. Place vegetables on top of burger. Drizzle steak sauce over burger and veggies.

Servings: 1
Serving size: 1 burger

TIP: Choose lean cuts of meat, such as 90 percent lean ground beef.



Lemon Herb Marinated Chicken

1 Tbsp. canola oil
1 Tbsp. lemon juice
1/2 tsp. rosemary
1/2 tsp. salt
1/4 tsp. freshly ground pepper
6 or 8 oz. boneless-skinless chicken (size according to plan)

Mix oil, lemon juice, rosemary, pepper, and salt. Pour over chicken. Allow to sit 30 minutes. Remove from marinade. Grill or broil. Serve hot, garnish with fresh lemon slices.

Servings: 1
Serving size: 1 piece of chicken

TIP: Grilling and broiling are healthy alternatives to frying because they reduce the amount of cooking oil you use.



Grilled Corn on the Cob

6 ears of corn
6 tsp. lite margarine
Salt to taste
Freshly ground pepper

Peel corn, remove silk, wash well, and pat dry. Preheat grill to medium. Place each piece of corn on an individual piece of aluminum foil. Spread 1 tsp. of softened lite margarine over each piece of corn. Sprinkle lightly with salt and pepper. Wrap each piece of corn tightly in aluminum foil. Place on grill; cook approximately 25 minutes, turning occasionally until corn is tender.

Servings: 6
Serving size: 1 ear

TIP: Corn on the cob is nutritious, but watch how you top it. Season with spices instead of butter.



Lemon Glazed Cheesecake

Part 1: Cheesecake

2 (8 oz.) packages fat-free cream cheese, softened
3/4 cup artificial sweetener
1 Tbsp. flour
2 tsp. vanilla extract
1/2 tsp. fresh lemon peel, finely grated
1/2 cup fat-free sour cream
3 egg whites
1/2 cup graham cracker crumbs
2 cups berries of choice

Blend first 5 ingredients with electric mixer. Blend in sour cream and egg whites. Spray 9-inch pie pan with nonfat cooking spray; sprinkle with graham cracker crumbs. Pour in cheese mixture and bake 375 degrees Fahrenheit for 40 minutes. Cool to room temperature, then refrigerate for 3 hours.

Part 2: Lemon glaze

1/3 cup artificial sweetener
1 1/2 Tbsp. arrowroot or cornstarch
1 1/2 Tbsp. fresh squeezed lemon juice
1/2 tsp. fresh lemon peel, finely grated
1/3 cup water

Stir in sugar substitute and arrowroot or cornstarch together in a small saucepan. Then add the lemon juice, lemon peel, and water. Whisk until smooth. Heat, stirring constantly, until mixture is clear and thick. Spread evenly over cheesecake; allow to set at room temperature, briefly. Top with berries. Cut pie into 8 slices.

Servings: 8
Serving size: 1 slice

TIP: Using low and nonfat ingredients is a great way to enjoy your favorite desserts without breaking your weight loss plan.

For Cinco de Mayo: A Mexican hat dance and these healthy recipes!

Just about everybody loves Mexican food. And why not? It's loaded with yummy food like beans, rice, and sour cream. Oh, and did I mention it also goes right to your thighs?

Well, this Cinco De Mayo, treat your family and friends to healthy, light, and delicious recipes that celebrate Mexico's freedom and liberty from the French in 1862 -- and your freedom from boring meals.

VIVA EL CINCO DE MAYO!!



5-Layer Dip

2 green onions, chopped
1 tsp. oil
1/2 cup cooked kidney beans
1/2 tomato, chopped
1 oz. reduced-fat cheddar cheese
2 Tbsp. salsa
1 Tbsp. fat-free sour cream

In a medium bowl, combine 1 chopped green onion, oil, and cooked beans. With a fork, mash beans to form a paste. Place bean paste in bottom of small bowl. Top with chopped tomato. Top tomato with cheese, and then follow with salsa. Spread sour cream over cheese layer. Sprinkle with remaining green onion.

Servings: 4
Serving size: 1/4 recipe
Counts as: 1/2 protein, 1 vegetable, 1 fat, 1/2 dairy


Guacamole

2 avocados, diced
1/2 small onion, diced
1-2 garlic cloves, minced
1 Roma tomato, seeded and diced
Juice of 1 lime
1/2 tsp. light salt
1 jalapeno, diced (optional)

In a large bowl, lightly mash avocado with a fork. Next add remaining ingredients; toss to combine. Chill 30 minutes before serving.

Servings: 4
Serving Size: 1/4 cup
Counts as: 1 vegetable, 1 fat



Grilled Mexican Chicken Breast

6 or 8 oz. boneless-skinless, chicken breast (size according to plan)
1-2 garlic cloves, crushed
2 Tbsp. low-sodium soy sauce
3/4 cup water
1/4 cup distilled vinegar
1/8 tsp. freshly ground pepper
1 bay leaf
Nonfat cooking spray

Rinse chicken; pat dry. Set aside. In a medium pot, mix garlic, soy sauce, water, vinegar, freshly ground pepper, and bay leaf. In a skillet coated with nonfat cooking spray, sear chicken over medium high heat, approximately 3-4 minutes. Add chicken to marinade. Simmer over low heat for 20-25 minutes, or until chicken is cooked through. Remove chicken from pot. Continue to cook sauce until slightly thick or desired consistency.

Servings: 1
Serving size: 1 recipe
Counts as: 1 protein



Chicken and Avocado Wraps

5 or 7 oz. plain, cooked chicken (size according to plan)
2 Tbsp. salsa
1/8 ripe avocado, peeled, pitted, and chopped
1 Tbsp. red onion, diced
1 1/2 tsp. pepper sauce (optional)
1/2 whole wheat flour tortilla

In a bowl combine, chicken, salsa, avocado, red onion, and pepper sauce. Place chicken salad on tortilla and roll.

Servings: 1
Serving size: 1 wrap
Counts as: 1 protein, 1 starch, 1 fat

Counting up to the next 100 weight loss stories

Break out the pinatas and party hats! With this post, My L A Weight Loss Diary hits a major milestone -- our 100^th post!

That’s 100 stories detailing the hard work people undertake to accomplish their goals ... 100 examples of lives changing for the better ... and 100 points of inspiration for anyone seeking to do the same.

You've been able to get up close and personal with these amazing people through podcast interviews. We’ve also featured expert advice through interviews with Dr. Boyd Lyles, our resident health expert; and nutritionist Jennifer Simmons, who’s offered tips for eating well and staying health.

Our first post last November detailed the weight loss story of John Spino, who went from 310 to 182 pounds, and controlled his diabetes as a result. Since then, we’ve featured nine people on My L A Weight Loss Diary who were able to control their diabetes through proper eating and exercise.

We've also showcased 15 people who lowered their high blood pressure by losing weight, including Greg Thompson, our once-500-pound man. He was one of our favorite interviews, and we're sure that his inspirational story moved many to improve their lives.

Another of our favorites is Georgina Fowler's story. Georgina explains in her own words how she beat thyroid cancer, then lost 98 pounds on L A Weight Loss! Now that's what I call amazing.

Of course, none of this would be possible without YOU, the readers, who visit here every day to congratulate and encourage these women and men from around the country. So please, chime in and tell us your favorite stories from the hundred we've shared -- who made you laugh, made you cry, or convinced you to start your own weight loss journey.

In the meantime, we're busy working on the next hundred, so keep the comments, stories, and ideas coming! And as always, thanks for reading!

Hop to it with this easy Easter Sunday menu

Forget hiding Easter eggs. This Sunday, your guests will be stumped trying to find the extra fat and calories absent from this light and tasty Easter feast. Be sure to make extra, as this meal will satisfy even the heartiest of eaters at your table.

Happy Easter!



Course 1: Creamy Potato Soup

Ingredients

6 slices low-sodium turkey bacon
2 cups chopped onions
2 lb. thin-skinned potato, cut into 1/2-inch cubes
5 cups low-sodium chicken broth
1/4 cup flour
5 cups skim milk
1 tsp. freshly ground pepper
1/2 cup chopped fresh parsley

In a large sauce pan, cook bacon until crisp, then drain on paper towels. When cool, chop into small pieces and set aside. Add onion to pan with bacon drippings and cook until tender. Add potato cubes and broth. Cover and bring to a boil.

Reduce heat, and simmer until potatoes are tender, about 10 minutes. In a small bowl blend flour and milk until smooth. Add to broth and boil for 1 minute, stirring frequently. Add pepper and parsley. Ladle soup into bowls and sprinkle with bacon pieces.

Servings: 8
Serving size: 1 1/2 cups
Counts as: 2 starches, 1 dairy, 1 fat



Course 2: Eggplant Caponata

1 Tbsp. olive oil
1 medium eggplant, peeled and diced
2 cloves garlic
1/2 cup chopped red onion
1/2 cup chopped green bell pepper
1/4 cup water
1/4 cup chopped fresh parsley
3-4 Tbsp. black olives, pitted and chopped
2 Roma tomatoes, seeded and chopped
2 Tbsp. red wine vinegar
1/4 tsp. salt
1/8 tsp. pepper

Preheat oven to 350ºF.

In a baking dish, combine olive oil, eggplant, garlic, onion, and green pepper. Cover and bake for 15 minutes. Remove from oven and add water, parsley, black olives, tomatoes, vinegar, salt and pepper.

Return to oven and bake 30 minutes, or until eggplant is soft. Remove from oven and transfer to a bowl. Cover and refrigerate for 8 hours or overnight before serving. Serve chilled.

Servings: 18
Serving size: 1/3 cup
Counts as: 1 vegetable



Course 3: Spring Salad

4 Tbsp. white wine vinegar
3 Tbsp. orange juice
1 Tbsp. olive oil
2 packets artificial sweetener
1/4 tsp. light salt
1/4 tsp. black pepper
6 cups mixed greens
1/2 cucumber, thinly sliced
1/2 lb. snow pea pods, cut in to thin strips
1 cup seedless grapes
2 oz. light feta cheese

In a small bowl, whisk together vinegar, orange juice, oil, sweetener, salt and pepper. In a large salad bowl, combine greens, cucumber, snow peas, and grapes. Pour dressing over salad and mix well. Top with cheese. Serve chilled

Servings: 5
Serving size: 1/5 of recipe
Counts as: 1 fat, 1 starch, 1 vegetable



Course 4: Glazed Ham

4- to 6-lb. ham
1 1/2 cups apricot halves in light syrup
1/2 cup no-sugar-added apricot preserves
1/2 tsp. ground cloves
1/2 tsp. ground ginger

Place ham in baking pan. Pour apricot halves and juice over ham. Sprinkle with cloves and ginger. Heat ham in oven according to package directions.

To prepare glaze, place preserves in small dish and microwave 10-20 seconds, until preserves begin to thin. Brush ham with warm glaze during last 30 minutes of cooking.
Continue to brush ham every 10 minutes until cooked. Note: Preserves may need reheating between brushings.

Allow ham to sit 5 minutes before slicing. Serve warm

Serving size: 3 or 5 oz cooked ham
Counts as: 1 protein, 1 fruit



Sides:

Wild Rice Pilaf

1 1/4 cups water
3 cups low-sodium chicken broth
1 1/2 cups uncooked wild rice
1 Tbsp. light margarine
3 cups sliced mushrooms
1 cup chopped green onions
1/2 cup finely chopped fresh parsley
1/3 cup toasted chopped pecans
3/4 tsp. poultry seasoning
1/2 tsp. light salt
1/4 tsp. black pepper

Combine water and broth in a medium saucepan and bring to a boil. Add wild rice and cover. Reduce heat and simmer 1 hour or until tender. Drain excess liquid.

Preheat oven to 325ºF.

Melt margarine in a large, nonstick skillet over medium-high heat. Add mushrooms and onion. Saute until tender. Remove from heat. Stir in parsley, pecans, poultry seasonsing, salt, and pepper. Combine rice and mushroom mixture in a 2-quart casserole, coated with nonfat cooking spray.

Cover and bake at 325ºF for 25 minutes.

Servings: 8
Serving size: 1/2 cup
Counts as: 1 starch, 1 vegetable.



Lemon Green Beans

1 lb. fresh green beans, cleaned and trimmed
1/4 cup chopped green peppers
2 Tbsp. fresh dill
1 green onion, thinly sliced
1 tsp. ground fresh garlic
2 tsp. olive oil
2 Tbsp. lemon juice

Place green beans in 4 quarts of boiling water for 4 to 5 minutes. Drain and run under cold water to stop cooking process. In a large bowl, combine green beans, peppers, dill, onion, garlic, olive oil, and lemon juice. Toss until coated and serve.

Servings: 4
Serving size: 1/2 cup
Counts as: 2 vegetables



Creamed Spinach

2 lb. fresh baby spinach
2 Tbsp. light margarine
2 tsp. flour
3/4 cup skim milk
1/4 tsp. black pepper
Dash of nutmeg

Cut and discard stems from spinach. Rinse and pat dry. Bring 2 quarts water to boil.
Add spinach; bring back to a boil, and cook for 3 minutes. Drain in colander, pressing spinach with hands to remove any excess moisture. Finely chop the spinach.

Melt margarine in a saucepan, add flour and cook, stirring until a light golden brown. Slowly add milk, whisking until thick. Add spinach, pepper, and nutmeg. Toss together and serve.


Servings: 4
Serving Size: 1/2 cup
Counts as: 1 vegetable, 1 fat



Course 5: Bread Pudding

1 cup egg substitute
3 Tbsp. skim milk
2 tsp. cinnamon
1 Tbsp. vanilla extract
6 packets Splenda
4 slices diet bread
2 Tbsp. raisins

Preheat oven to 375ºF.

In a bowl, mix egg substitute, skim milk, cinnamon, and vanilla extract. Tear bread into small pieces and add to mixture. Spray an 8x8 baking sih with nonfat cooking spray and pour in bread mixture. Bake at 375ºF for 10 minutes. Reduce heat to 350ºF and bake for 30 minutes, or until center is firm.


Servings: 4
Serving size: 1/4 pan
Counts as: 1/2 protein, 1 starch



Sparkling Fruited Gelatin

2 apples
1/2 cup canned crushed pineapple, drained
1 tsp. lemon juice
10 grapes
1 3 oz. package, sugar-free mixed-fruit flavored gelatin mix
1 cup hot water
6 oz. diet ginger ale

Peel, core and cut apples into thin slices. Place apple slices in medium bowl. Add pineapple and lemon juice. Slice grapes in half and add to fruit mixture.

In a separate bowl, mix gelatin and hot water. Stir until gelatin is dissolved and pour in ginger ale. Refrigerate 30 minutes, or until gelatin mixture is the consistency of raw egg whites. Add the fruit mixture to gelatin and fold in gently. Refrigerate until firm. Serve chilled.

Servings: 4
Serving size: 1 cup
Counts as: 1 fruit



Spiced Tea

4 cups water
2 cinnamon sticks, broken into pieces
12 whole cloves
4 decaffeinated tea bags
Juice from 2 oranges
Sugar substitute to taste

In a saucepan, combine water, cinnamon, and cloves. Bring to a boil and remove from heat. Add tea bags. Steep for 5 minutes. Remove tea bags. Stir in orange juice. Sweeten to taste.

Servings: 5
Serving size: 1 cup
Counts as: 1 unlimited beverage, 1 condiment.

Put the kibosh on cravings

We've all had those moments of weakness, when only salty chips or sweet chocolate will satisfy. But giving in to cravings, and letting them overpower your life, are two different things.

Recently, Jennifer Simmons, our resident nutritionist, sat down with the editors of LoveToKnow.com to give the low-down on why we have cravings, and how we can avoid succumbing to every last temptation.

You can read the article here, then tell us how you deal with cravings. Click on the comments link and drop us a note, and we'll include some of the responses in a future posting.

A healthy pinch of luck for St. Patty's Day menus

Irish (and non-Irish) eyes will smile wide after tasting these delicious and healthy versions of traditional St. Patrick's Day fare.

And remember, if you're going to wash these down with some festive beverages, be sure to go with light beer (103 calories and 5.8 grams of carbs) instead of regular (153 calories and 12.6 grams of carbs).

Erin Go Bragh!



Corned Beef and Cabbage

Ingredients

5 lbs. corned beef brisket
2 onions, chopped
4 cloves
6 black peppercorns
2 bay leaves
1 garlic clove
1 carrot, cut into large chunks
1 celery rib, cut into large chunks
1 head green cabbage, cored
1 Golden Delicious apple, cored and quartered
horseradish sauce (optional)

Place corned beef into a large pot and cover with water. Simmer for 1 hour, skimming off any foam that forms on the water's surface.

Pour off the water and cover with fresh water. Add the onions, cloves, peppercorns, bay leaves, garlic, carrot, and celery. Cover and simmer for approximately 3 hours, or until the meat is tender.

Cut the cabbage into six wedges. Place cabbage and apples on top of the meat. Cover and simmer until tender, about 15 minutes. Remove the cabbage with a slotted spoon. Keep warm.

Remove the meat from the cooking liquid and let stand on a serving platter for 15 minutes. Cut into thin slices across the grain. Serve with cabbage and horseradish on the side.

Yield: 10 servings
Serving size: 3 oz. of corned beef and 1/2 a cup of cabbage
Counts as: 1 protein, 1 vegetable



Irish Soda Bread

Ingredients

4 cups all-purpose flour
1 tsp. baking soda
1 tsp. salt
1 to 1 1/2 cups buttermilk

Preheat the oven to 425 degrees.

Sift the flour, soda, and salt together into a deep mixing bowl. Gradually add 1 cup of buttermilk, mixing with a large spoon until the dough is firm enough to form a large ball. If the dough crumbles, add more buttermilk a tablespoon at a time, until the ingredients adhere.

Place dough on a lightly floured board, and pat and shape it into a flat circular loaf, about 8 inches in diameter and 1 1/2 inches thick. Set the loaf on a floured baking sheet. With the tip of a small knife, cut a 1/2 inch deep cross into the dough, dividing the top of the loaf into quarters.

Bake on a middle oven rack for about 45 minutes, or until the top is golden brown. Remove from the oven and wrap in a clean cloth. Let cool on a wire rack for about 20 minutes.

Yield: One 8-inch round loaf
Servings: 12 pieces
Serving size: 1/12 of loaf
Counts as: 2 starches



Irish Colcannon

Ingredients

1 cup water
1 Tbsp. light margarine
1/4 tsp. salt
3 cups chopped cabbage
1/3 cup skim milk
1 cup instant mashed potato flakes
1 green onion, finely chopped

In a medium saucepan, combine water, margarine, and salt. Bring to a boil. Stir in cabbage; return to a boil. Reduce heat, cover, and simmer 4-6 minutes, or until cabbage is tender.

Remove from heat. Stir in milk and potato flakes with fork. Stir in onion. Cover and let stand 3 minutes.

Yield: 4 servings
Serving size: 1/4 recipe
Counts as: 1 starch, 1 vegetable


Creamy Irish Coffee

Ingredients

1 oz. Bailey's Irish Cream, Lite 30 proof
8 oz. hot black coffee
1 Tbsp. light whipped cream

Combine Bailey's and coffee in a glass mug.
Top with whipped cream.

Yield: 1 serving
Counts as: 1 starch, 1 condiment

A Valentine's Day menu your waistline will love

This Valentine's Day, skip the expensive restaurants with extra-large, extra-rich portions. Opt instead for this guilt-free, yet delicious, meal with your true love that satisfies the heart and soul.

The best part: The entire menu clocks in at under 600 calories per person. What's not to love about that?!?!



Course 1: Raspberry Mixed Green Salad

Ingredients

2 tbsp. raspberry vinegar
2 tbsp. light, sugar-free raspberry jam
4 tsp. olive oil
8 cups mixed greens
½ cup slivered almonds
1 cup fresh raspberries
3 kiwis, peeled and sliced

To make the dressing, combine vinegar and jam in a small bowl. Add oil slowly, blend well. Set aside.

In a large bowl, combine greens with half the almonds, raspberries, and kiwis. Pour dressing over the mixture and toss. Top with remaining almonds.

Servings: 4
Serving size: 2 cups
Calories: 190
Total fat: 12 grams
Protein: 6 grams
Fiber: 8 grams



Course 2: London Broil

Ingredients

1 (1 lb.) London broil, select cut
12 oz. can stewed tomatoes
1 garlic clove, pressed

Preheat the oven to 350 degrees.

Place the London broil in a roasting pan. Pour the stewed tomatoes over meat, and season with garlic.

Roast for 2½ to 3 hours, until fork-tender. Let stand for about 10 minutes at room temperature before carving and serving.

Serve London broil with ½ cup steamed cauliflower on each plate for an additional 25 calories.

Servings: 4
Serving size: 4 oz.
Calories: 230
Protein: 32 grams
Total fat: 8 grams



Course 3: Chocolate Covered Strawberries

Ingredients

6 oz. dark chocolate, chopped
20 large strawberries

Line a sheet pan with parchment or wax paper. Set aside.

Place chocolate into a heat proof medium bowl. To make a double boiler, fill one medium saucepan with a few inches of water and bring to a simmer over medium heat. Turn off heat and place bowl of chocolate on top of saucepan to melt. Stir chocolate until smooth and remove from heat.

Holding the strawberry by the stem, dip each strawberry into the chocolate, allowing any excess to drip back into the bowl. Set the coated strawberry on the parchment paper. Repeat process with rest of strawberries.

Chill strawberries until chocolate is set, about 20 minutes.

Servings: 10
Serving size: 2 strawberries
Calories: 130
Total fat: 8 grams

Score with these Super Bowl party treats

The big game doesn't have to equal a big gain. Here are some healthy snacks I've developed to help you create a winning Super Bowl party. I guarantee you that these recipes are so delicious and satisfying, your guests won't miss all those greasy, fattening chips and dips!



Tortilla Roll-Up Appetizer

2 oz. fat-free cream cheese, softened
2 oz. lite cream cheese, softened
5 green onions, sliced
1/4 cup salsa
2 oz. lite or reduced-fat cheddar cheese, shredded
5 (8-inch) whole wheat or spinach tortillas
1/4 cup chopped black olives
1/2 cup iceberg lettuce shredded

In a medium bowl, use a hand mixer to blend cream cheeses until soft. Add onion, salsa, and cheese. Stir until well combined.

Divide cream cheese mixture among tortillas. Spread thin layer on each. Sprinkle each tortilla with black olives and lettuce.

Roll each tortilla, and refrigerate about 4-6 hours before slicing. Just before serving, slice each tortilla roll into 1-inch pieces.



Spinach and Artichoke Dip

1 cup frozen spinach, drained and thawed
1 cup cooked sliced artichoke hearts
1/4 cup white onions, chopped
1 tsp. fat-free Italian salad dressing
1/2 tsp. lite salt
Freshly ground pepper
1 cup lite sour cream
2 Tbsp. dried onion
1 tsp. garlic powder
1 Tbsp. capers
3 Tbsp. grated Parmesan cheese

In large mixing bowl, combine spinach, artichokes, onion, and salad dressing. Sprinkle with salt and pepper.

Fold in sour cream, and blend well. Add dried onion, garlic, and capers. Mix in Parmesan cheese. Chill for at least 1 hour.



BBQ Chicken Skewers

24 or 32 oz. boneless, skinless chicken breast
1/4 cup BBQ sauce
1-2 Tbsp. hot sauce
2 Tbsp. water
2 green peppers
4 packets brown sugar artificial sweetener
Kabob skewers

Preheat grill or oven to 400 degrees.

Cut chicken into cubes. In a small bowl, combine hot sauce, water, sugar substitute, and half of the BBQ sauce. Toss chicken in marinade to coat.

Cut green pepper into 1-inch squares. Alternate chicken and pepper on skewers; grill or cook in oven. While cooking, brush remaining BBQ sauce over skewers.

Cook approximately 10-15 minutes, or until chicken is no longer pink.



Buffalo Chicken Tenders

1-1 1/2 pound boneless chicken tenders
3 Tbsp. lite margarine
1-2 Tbsp. hot sauce
1/4 tsp garlic powder
1/8 tsp lemon juice
Nonfat cooking spray

Preheat oven to 375 degrees.

Melt margarine in small sauce pan. Whisk in hot sauce, lemon juice, and garlic powder.
Place chicken tenders on baking sheet coated with nonfat cooking spray.

Drizzle hot sauce mixture over chicken. Toss chicken to coat well. Bake approximate 15-20 minutes, or until chicken is cooked through. Serve warm over salad with celery sticks and fat-free blue cheese dressing, if desired.



Vegetarian Chili

1 large onion, finely chopped
1 green pepper, seeded and finely chopped
6 cups canned low-sodium stewed tomatoes
2 cups canned pinto beans, drained and rinsed
2 cups canned kidney beans, drained and rinsed
1/8 tsp. ground cloves
Dash of allspice
2 Tbsp. chili powder
1 Tbsp. cumin
Nonfat cooking spray

Sauté onion and green pepper in a Dutch oven coated with nonfat cooking spray. Add the remaining ingredients and simmer until flavors are blended.

Heat and serve.



Low-Fat Brownies

3/4 cup sugar
1/2 cup flour
1/2 tsp. baking soda
2 egg whites, lightly beaten
1 tsp. vanilla
2/3 cup unsweetened applesauce
1/4 cup unsweetened cocoa powder

Preheat oven to 350 degrees.

Spray a square nonstick baking pan (8-inch x 8-inch) with cooking spray.

Combine all ingredients in a large mixing bowl. Blend well. Pour batter into pan, and bake 20-30 minutes until baked.

To test if batter is done, insert a toothpick. If it comes out clean, brownies are done.

Remove from oven, and let cool for 5 minutes in pan. Gently remove from pan. Place on wire rack. When cool, cut into 8 squares.

That’s it for this year. Check back next year for another installment of my annual Super Bowl party treats!

A helping hand for your New Year's resolution

Every January, millions of Americans go on a diet, determined to christen the new year with an aggressive weight loss effort. They try to eat right, maybe join a gym, or start jogging every day.

A few pounds come off (mostly water, it turns out). By February they're back to their old eating habits, and up to their old weight. There's always next year, right?

But there are proven ways to help you keep your New Year’s resolution until NEXT New Year's. In December, Marnie, JackieZ, and I talked about how anyone can put together a safe and healthy weight loss program for the new year. Here's what I think is a very informative podcast that resulted from that discussion.



In addition to the podcast, here are some proven techniques to help you make 2007 your slimmest year ever.

1. Eat a well-balanced breakfast. This helps you avoid pre-lunch hunger by stabilizing your blood sugar levels all morning long. Whole wheat light toast and poached eggs or light yogurt and Kashi cereal are great options.

2. Take a multivitamin every morning. This ensures you get the vitamins, minerals, and nutrients necessary to keep your metabolism and body functioning in high-gear. Boosting your metabolism helps your body burn calories faster, which ultimately reduces stored body fat.

3. Drink plenty of water. Staying hydrated makes you feel full between meals. And drinking lots of water improves circulation and helps decrease bloating and fluid retention.

4. Start every meal with a salad. This helps your body get the fiber it needs, which aids in proper digestion. Vegetables also provide the widest range of vitamins, minerals, and phytochemicals your body needs to maintain energy levels -- without fat. Another benefit: Eating salad before meals means you’ll have less room for fatty or sugar-rich main courses and desserts.

5. Eat fruit. As with salad, fruit provides important vitamins, minerals, fiber, and phytochemicals. But be careful. While fruits such as berries, honeydew, watermelon, and apricots are nutritious, they still contribute to your caloric intake, so like everything else, be sure to eat these fruits in moderation.

6. Eat only when you're hungry. Eating to combat boredom or stress can add hundreds, even thousands of extra calories to your daily intake. If you don’t burn off these calories, they go straight to your thighs, buttocks, and belly.

7. Snack smart. Stick with small portions of low-calorie foods, such as fruits, low-fat cottage cheese, vegetables, and high-fiber pretzels. These will satisfy your hunger and junk food urges without packing on the pounds.

8. Eat three meals a day. Skipping meals encourages overeating and snacking. On the other hand, three balanced meals a day, at the same times each day, keeps your metabolism moving and in rhythm.

9. Get active. Like it or not, exercise is important. Every person has different needs, but even moderate exercise has a dramatic effect on metabolism. Exercise can be as easy as taking a walk, or riding a stationary bike. Even everyday activities like strolling through the mall or playing a game of tag with your children will help. To burn even more calories, try strength training such as lifting weights, calisthenics, or yoga a few times a week.

As with any diet or weight loss program, check with your doctor before making any major changes to your lifestyle.

Happy 2007, everyone!

A delicious way to lighten up the latkes

With Chanukah just a few days away (it starts Friday night), I thought I'd share one of my favorite recipes for latkes, or potato pancakes, a customary food for this Jewish holiday.

Traditionally, latkes are deep-fried in vegetable oil, which isn't exactly the healthiest way to celebrate the festival of lights. ;-)

I've made a few creative substitutions that will cut the calories and fat, without sacrificing the wonderful potato flavor and texture Jewish families have enjoyed for generations.

"Lite" Chanukah Latkes

1 box Manischewitz potato pancake mix
1/2 cup egg substitute
2 1/4 cups cold water
cooking spray

In a medium bowl, combine the water and egg substitute, and mix until well-blended. Add the potato pancake mix. Mix well. Let batter thicken for 3 to 5 minutes .

Spray large skillet with cooking spray and place over high heat. Drop batter (1 tbsp. per pancake) on the hot skillet. Before flipping, spray the uncooked side with cooking spray. Flip and brown the other side.

Serve with fat-free sour cream or unsweetened applesauce.

Makes about 20 pancakes. Serving size: 2 pancakes.

Enjoy!!

Don't go holiday grocery shopping without these recipes

Wait! Stop the presses, and the shopping carts!!! Don't go food shopping for your holiday dinners and get-togethers until you listen to my Podcast with Jennifer Simmons, L A Weight Loss Centers' director of nutrition services.

We discuss healthy holiday recipes and snacking alternatives that can help you stick to your L A Weight Loss plan during the holiday feast-ivities! Even if you're not on the L A Weight Loss plan, Jennifer's healthy eating ideas will help you fend off the extra pounds this holiday season.

Portion Power

We talk a lot about eating proper portions of food. But it's also important to eat proper portions of vitamins and minerals. This is one key to a healthy and effective weight loss plan. It is especially important for women, whose diets are often short of folate, vitamin E, calcium, vitamin D, and iron.

The average American diet is also short of fiber. Most Americans consume only half of the American Heart Association's recommended daily intake of 25 grams of fiber. Fiber has a lot of health benefits. High fiber diets have been linked to lowered risk for heart disease, stroke, diabetes, certain cancers, and high cholesterol. Fiber can also satisfy hunger, so you feel full, and eat less. High-fiber diets are generally lower in calories, fat, and added sugars. Good sources of fiber include whole grains, fruits, vegetables, and beans.

What foods have what nutrients? The USDA's food pyramid is a good place to start. Here's a summary.

• Whole grains: B vitamins (thiamine, niacin, folate, and riboflavin), iron, magnesium, selenium, fiber
  
• Fruits: Fiber, potassium, vitamin C, folate
  
• Vegetables: Fiber, potassium, vitamin C, vitamin E, vitamin A, folate
  
• Dairy: Calcium, vitamin D, potassium
  
• Meat and Beans: Protein, iron, B vitamins (niacin, riboflavin, B6, and thiamine), magnesium, vitamin E, zinc
  
• Oils: Vitamin E, essential fatty acids (Most oils are high in monounsaturated and polyunsaturated fatty acids.)

Remember my "double-P "rule: Always eat proper portions of foods, nutrients, and vitamins to maintain a healthy, balanced diet.