by Brant Secunda and Mark Allen

Adapted from their bestselling book, “Fit Soul, Fit Body”

For many of us, 2011 was a year characterized by stress, weight gain, too much work, lack of motivation, and negative emotions. Fortunately, a new year is upon us. With it comes a new chance to achieve health and happiness by trying out some new behaviors and attitudes, and working at it step-by-step.

It’s not difficult to change your body, your mood, and your relationship to life, work, and others. We travel the US teaching people how to manage stress, get reacquainted with nature, and become energetic and healthy.

Here are nine keys to achieving a fit body and a fit soul in 2012.

Key #1: Minimize six types of stress in your life. Chronic stress produces high cortisol levels that don’t go away. Chronically high cortisol will make you sick, physically and emotionally. Stress can come from multiple sources including these six: negative emotions, too little sleep, poor diet, overwork, toxic chemicals, and inflammation. The antidote for stress is balance. Look at each of these six stress triggers individually and work on finding small ways to reduce excesses and achieve more balance in each area. Seek more laughter, calmness, and clarity in your life.

Key #2: Seek a “quiet mind.” Ignoring external chatter and focusing on one thought or a single repetition is an extremely effective tool for dissipating emotional stress and helping shift negative thoughts. Learning to achieve a quiet mind also helps to reduce cortisol levels in your body and increase DHEA, a feel-good hormone that promotes feeling of serenity. Quieting your mind can help you sleep better, eat more healthfully, and keep work and life pressures in perspective. One of the best ways to quiet your mind is to exercise, especially outside.

Key #3: Transform negative emotions. Good thoughts lead us to incredible awareness and experiences. Olympic athletes know this, which is why they psyche themselves up before a big event. Each day brings personal “Olympic moments”–for instance, an important meeting, a big workout, a tough but necessary talk with a friend, or a commitment to a daily spiritual practice. Fear, anger, and jealousy hinder our optimal performance. Bite off a smaller chunk of tasks that seem overwhelming. Get perspective on the real significance of your troubles and reactions by being out in nature. Accept the fact that challenge is normal and life is not controllable.

Key #4: Reconnect to nature. Who hasn’t been touched by a rose in bloom or trees coming to life in the springtime? Having a sense that you and Mother Earth have a special relationship lets you know that everything is as it should be, which makes our souls happy. The more you connect to nature, the more open you will be to its wisdom and calming influence.

Key #5: Love yourself more. Self-love is the best way to honor yourself, and the most immediate tool you can use to fortify yourself against negative emotions like fear or self-doubt. Learning to honor and love yourself instantly transforms “need” into “peace.” One of the factors that eats away at self-love is boredom–boredom with work, boredom with your own repetitious behaviors, boredom with life. Try to find what’s new in the old; seek out new ways of thinking and behaving. Draw strength, support, and affirmation from community.

Key #6: Know your goal. To get somewhere, you first have to know where you want to go. What physical goals are you striving toward? What kind of person do you want to become? Having these answers sets your intentions, helps focus your efforts, and provides you with tangible ways to measure the results. Set small goals. Set yourself up for success; for example, schedule your workouts at a time when you’ll be most likely to do them. Turn your attention away from negative thoughts.

Key #7: Live your intention. Asking for a healthy soul but choosing unsupportive friends will only prevent you from finding peace. Asking for a fit body, but eating junk foods, will only sabotage your own success. Surround yourself with actions, thoughts, and people who will empower you and allow you to achieve your personal success.

Key #8: Slow down. In the modern world, most people feel they must push their bodies and souls to the limit to make any gains in fitness, or in life. Slowing down allows your body to run more efficiently. Apply small focused changes that are gradual versus intense.

Key #9: Eat like a cave man. Our bodies weren’t built to withstand the rapid changes we’ve witnessed in our food industry. The hunting and gathering we once did has turned into drive-throughs, super-sized meals, and chemically laden foods our organs don’t have the ability to use or process. Eating the right amounts of carbohydrates, fats, and protein based on ancient genetics keeps you from eating either too little or too much, both of which cause us to hold onto unwanted and unnecessary body fat. Drink lots of water and eat whole, unprocessed foods.

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Shaman-healer Brant Secunda and six-time world champion Ironman Mark Allen are body-soul fitness experts and seminar leaders known for blending ancient shamanic wisdom with the latest scientific findings on nutrition, fitness, mood, and stress, and turning them into fresh tips and advice for improving health and well-being. Their new book is Fit Soul, Fit Body: 9 Keys to Healthier, Happier You (BenBella Books). Learn more at www.fitsoul-fitbody.com.

By Maris Callahan for DietsInReview.com

The South Beach Diet was created by cardiologist Arthur Agatston and dietitian Marie Almon Arthur as an alternative to once-popular low-fat diets. It’s based on the glycemic index, which is a way of measuring how quickly certain foods raise blood sugar levels. On the South Beach Diet, you will consume foods that are low on the glycemic index and avoid foods that are higher in processed carbohydrates.

Like the notable Atkins Diet, the South Beach Diet is considered a low-carb diet and comprised of three phases. “Phase 1″ lasts for the first two weeks of the diet and requires dieters to eliminate all sugar, processed carbohydrates, fruits, and some high-starch vegetables. Its purpose is to eliminate the hunger cycle and help jump start weight loss. “Phase 2”reintroduces most fruits and vegetables and limited portions of whole grains. This is the phase that dieters will follow for the majority of the diet. Once you have reached your goal weight, you enter “Phase 3,” which is known as the maintenance phase and lasts for life.

On the South Beach Diet, you will eat a lot of vegetables, healthy fats and lean protein such as chicken, fish and legumes. Once you hit Phase 3, dieters can resume normal eating but are expected to follow the basic principles of the diet to maintain lifetime weight loss.

The following menu is for Phase One of the South Beach Diet to help kick your weight loss plan into gear.

Monday:

Breakfast – Asparagus and Cheese Strata

Lunch – Low-Carb Waldorf Chicken Salad over a bed of lettuce with tomato slices.

Dinner – Greek Swordfish, Braised Collard Greens with Red Wine, Popcorn Roasted Cauliflower

Snacks – Soy Steamer, 1-cup sugar snap peas, ¼ cup mixed nuts

Tuesday:

Breakfast – Puffy Omelet with Cheese Sauce, two slices turkey bacon

Lunch – Cobb Salad

Dinner – 4 ounces grilled sirloin, BBQ Vegetable Pockets, Better than Mashed Potatoes

Snacks – 6 ounces low-fat Greek yogurt, celery with 2 tablespoons peanut butter

Wednesday:

Breakfast – Southwest Quiche

Lunch – Black and Bleu Salad

Dinner – Seared scallops, Asian Broccoli Salad, Asian Cole Slaw

Snacks – Celery with 2 Tablespoons Ranch dip, ¼ cup mixed nuts, Peanut Butter Mousse

Thursday:

Breakfast – Egg White Veggie Omelet

Lunch – Barbecued Chicken Salad

Dinner – Turkey Burger, Dijon Mustard Green Beans, Hearts of Romaine with Raspberry Dressing

Snacks – Low-fat string cheese, 1 small tomato with flavored salt, sliced bell peppers with ¼ cup guacamole.

Friday:

Breakfast – Southwest Quiche

Lunch – Baby Spinach and Orange Salad topped with grilled chicken

Dinner – Spinach with Chicken and Apricots, Roasted Green Beans with Mushrooms, Parmesan and Balsamic from Kalyn’s Kitchen.

Snacks – Celery sticks with 2 tablespoons peanut butter, chicken crackers with 1-ounce low-fat cheese, strawberry smoothie

Saturday:

Breakfast – Mexican Baked Eggs from Kalyn’s Kitchen

Lunch – Low Carb Clam Chowder, Broccoli Walnut Salad

Dinner – Easy Salmon Salad, 1 cup White Bean Veggie Soup

Snacks – Celery with ¼ cup Tuscan Bean Dip, Italian Cream Soda

Sunday:

Breakfast – Breakfast Casserole with Mushrooms, Bell Peppers and Feta from Kalyn’s Kitchen

Lunch – Asian Chicken Vegetable Salad

Dinner – White Bean Chicken Chili, Aromatic Roasted Vegetables

Snacks – Low Carb Blondies, Sliced Bell Peppers with Blue Cheese Dip

By Maris Callahan for DietsInReview.com

If you’re overweight and have type 2 diabetes, shedding pounds can help control or eliminate some of the symptoms of your condition. Weight loss is proven to lower blood sugar, improve overall health and increase energy. As with any diet, it is important to consult your doctor or health care provider before beginning.

While there are a lot of misconceptions about the proper diet for someone who has diabetes, a person who wants to lose weight, regardless of their condition, should focus on calorie-counting and portion control. According to Dr. Sarah Khan, resident pharmacist at DietsInReview.com with expertise in diabetes management, diabetic dieters should count their carbohydrate intake and aim to eat fewer than 120 grams of carbs per day.

“For diabetics specifically we focus on the DASH diet (Dietary Approach to Stop Hypertension) which is high in fruits and vegetables, low-fat or non-fat dairy and whole grains,” said Dr. Khan. “Diabetics should also focus on a low-sodium diet with less than 2,000 mg of salt per day. High blood pressure tends to go hand in hand with diabetes and we are more aggressive with their blood pressure control because of all the complications it could cause if we let it become too high.”

Anyone with diabetes who is newly diagnosed or beginning a new weight loss program should consult with a registered dietitian or certified diabetes educator who can review their dietary requirements and provide careful advice.

“Ultimately, a person with diabetes should eat a healthy diet the way we all should eat,” said Rebecca Subbiah, R.D. of Chow & Chatter. “To lose weight, the key is portion control. “Eat regular meals rich in fruits and vegetables, choose whole grain carbohydrates, and stick to small portions.” For example, stick with one cup of cooked brown rice or one medium baked potato.

“Many diabetics are under the impression that carbs are bad,” said Khan. “They are not and we need them for quick energy. Eating real, whole foods in moderation and portion control is very important to helping a diabetic achieve weight loss success.”

Monday:

Breakfast: Apple Cinnamon Oatmeal, banana.
Lunch: Quinoa Salad; steamed kale, light string cheese.
Dinner: Oven Beef Stew, Buttermilk Biscuits, roasted broccoli.
Snack Options:  Orange Date Bars, Easy Chai Tea, raw carrots and celery with two tablespoons hummus.

Tuesday:

Breakfast: Hard-boiled egg, Ginger Blueberry Muffin Top, fresh fruit.
Lunch: Peter’s Grill Vegetable Soup, whole grain crackers, 1 ounce low-fat cheese.
Dinner: Baked Fish Fillets, steamed kale, Popcorn Roasted Cauliflower.
Snack Options: Mediterranean Garlic Pine Nuts, apple with a tablespoon nut butter, 1 frozen, sugar-free Popsicle.

Wednesday:

Breakfast: Non-Fat Greek Yogurt with Homemade Granola; one-cup blueberries.
Lunch: Avocado Shrimp Cup Salad over mixed greens, tomato and cucumber slices, apple.
Dinner: Italian Spaghetti; Mixed Green Salad with 2 Tablespoons Low-carb Strawberry Vinaigrette Dressing.
Snack Options: Rice Krispie Cookies, Hot Roasted Pumpkin Seeds, ¼ cup unsweetened trail mix.

Thursday:

Breakfast: Breakfast Sandwich: Top a whole wheat English muffin with 1 ounce lean ham, 1 cooked egg white and a flavored mustard. Pair it with fresh fruit and a small wedge of low fat cheese.
Lunch: Walnut Encrusted Salmon over fresh spinach, baby carrots.
Dinner: Baked Chicken, Orange Rice, steamed or sautéed spinach.
Snack Options: Sugar-Free Grilled Fruit, 1 banana with 1 Tablespoon peanut butter, Raw Almond Cookies.

Friday:

Breakfast: Breakfast Shake: 1 cup fat free milk or plain non fat yogurt, blended with 1/2 cup fruit, 1 tsp. wheat germ and add 1 tsp. nuts or nut butter, ice and blend.
Lunch: Low-Carb Chicken Salad on two slices of whole-wheat bread with lettuce and tomato.
Dinner: Stovetop Pasta Marinara with Broccoli & Chickpeas.
Snack Options: Black Bottom Pie, ¼ cup dried apricots, 12 whole-wheat pita chips with 2 Tablespoons Wholly Guacamole.

Saturday:

Breakfast: Low-Carb Pancakes topped with sugar-free maple syrup and fresh strawberries, ½ cup plain yogurt.
Lunch: Peach Grilled Chicken, two whole-grain flatbread crackers.
Dinner: Country Style Chili with 12 baked tortilla chips, one-ounce reduced-fat cheese.
Snack Options: Baked Apples, one-cup light popcorn, Red White & Blue Fruit Salad.

Sunday:

Breakfast: Eggs Benedict, two slices turkey bacon or sausage. ½ c fresh melon.
Lunch: 1 cup Ginger Acorn Squash Bisque, 2 cups mixed green salad with fat-free dressing.
Dinner: Shrimp Scampi, steamed green beans.
Snack Options: Berry Pudding, 5 cherry tomatoes + 1 Tablespoon ranch, ½ cup non-fat Greek yogurt.

By Maris Callahan at DietsInReview.com

While some diets are more restrictive than others, Weight Watchers offers a lot of options when it comes to eating your way to a healthy lifestyle. PointsPlus^® offers an integrated approach to weight loss by combining smarter eating, healthy habits, and exercise with a supportive community environment.

While you can follow the Weight Watchers PointsPlus^® program by attending in-person meetings or using online tools, choosing the right foods for your body can be tricky. The PointsPlus^® program encourages dieters to eat a variety of fresh, whole foods including fruits, vegetables, lean protein and filling, high-fiber whole grains.

Whether you are just beginning your new, healthy lifestyle or you’re feeling stuck in a rut, it is easier to stick to a diet when you know you have plenty of delicious foods to choose from.  We compiled a sample menu based on the diet’s principles of eating nutrient-dense foods and fresh, filling options for meals and snacks.

While every dieter is allotted a different number of daily PointsPlus^®  target based on his/her height and weight and several other factors, the following menu is designed to give you an idea of how filling and satisfying your meals can be while losing weight. Depending on your PointsPlus^®  target, you can choose one or two snacks from the options below to curb hunger between meals.

Monday:

Breakfast: Egg Sandwich: Scramble one egg with three egg whites in a pan coated with cooking spray. Serve on two slices of light whole-wheat toast with a handful of fresh spinach and a thick slice of tomato.

Lunch: 1 cup Bulgur Salad with Greens; 1-ounce low-fat string cheese; fresh fruit.

Dinner: Feta Stuffed Chicken Burger;  Parmesan Pepper Sweet Potato Fries; Grilled Pineapple.

Snack Options: Blueberry Scone; 1 cup baby carrots with 2 Tablespoons Healthy Two-Bean Hummus; Apple with 1 Tablespoon almond butter.

Tuesday:

Breakfast: Banana-Almond Oats. Stir one chopped banana into one cup of hot cooked oats. Season with cinnamon and 1 tablespoon chopped almonds (Source: WeightWatchers.com).

Lunch:  Egg Salad Sandwich: ½ cup egg salad prepared with light mayonnaise on two slices light whole wheat bread topped with a thick slice of tomato; baby carrots, celery and fresh salsa; 1 apple.

Dinner: Vegetarian Baked Ziti, 2 cups tossed salad with fat-free dressing.

Snack Options: Blueberry Shake, Baked Oatmeal Raisin Bars, Curried Kale Chips.

Wednesday:

Breakfast: ¾ cup high-fiber bran cereal with ½ cup fat-free milk and 1 cup mixed berries.

Lunch: Quinoa & Turkey Lettuce Wraps; 1 cup baby carrots; fresh fruit.

Dinner: Low-Fat Lentil Lasagna; 1 cup mixed steamed vegetables.

Snack Options: Frozen Fruit Salad, Apple Squares, 1 piece Homemade Fruit Leather

Thursday:

Breakfast: Apple Cinnamon Oatmeal

Lunch: Mango Chicken Salad, one serving whole-wheat crackers; fresh fruit.

Dinner: Chili & Cheese Potato: 1 large (5-inch) baked potato topped with 1 1/4 cups Healthy Chili and 1 tablespoon low-fat cheddar; steamed broccoli.

Snack: ½ cup homemade applesauce; 1 ounce Savory Flavored Nuts, fresh fruit.

Friday:

Breakfast: Veggie Egg White Scramble

Lunch: Grilled Cheese & Tomato Sandwich: 2 slices light whole-wheat bread with two thick slice of tomato and ¼ cup Parmesan cheese, served open-faced; 2 cups tossed salad with fat-free dressing; 1 banana.

Dinner: Chinese Take-Out: 1 cup shrimp with garlic sauce, 1 cup brown rice; steamed mixed vegetables (Source: WeightWatchers.com).

Snack Options: 5 cups 94% fat-free microwave popcorn; Almond-Stuffed Baked Apples; 1 glass wine or 12 ounces light beer.

Saturday:

Breakfast: Southwest Turkey & Cheese Omelet, 1 slice whole-wheat toast, ½ cup fresh melon

Lunch: Asian Shrimp Salad: Combine 1 package ready-to-use lettuce mix with 1 package of ready-to-use packaged broccoli slaw. Add cooked shrimp, mandarin oranges and slivered almonds. Toss with a fat-free sesame ginger dressing (Source: WeightWatchers.com).

Dinner: 2 small slices Roasted Vegetable Pizza; 1 serving Tomato Salad; 1 glass red wine.

Snack Options: 1 Low-Fat Banana Yogurt Pop, ½ cup low-fat cottage cheese with fresh blueberries; ½ cup fat-free bean dip with thick slices of cucumber rounds (Source: Weight Watchers.com)

Sunday:

Breakfast: Asparagus Cheese Strata; 1 orange; ½ cup skim milk.

Lunch: Chicken, Black Bean and Corn Quesadilla: Shred a precooked chicken breast and mix with in a bowl with drained and rinsed canned black beans, drained canned corn, shredded cheddar cheese and salsa. Spread mixture on half a large tortilla, fold tortilla to cover filling ingredients and microwave until heated through (Source: WeightWatchers.com); fresh fruit.

Dinner: Baked Chicken & Prosciutto; ½ cup Roasted Potatoes with Garlic; ½ cup Broccoli Salad

Snack: 12 Baked Sweet Potato Chips with Chunky Pineapple Salsa; ½ cup Strawberry Sorbet; light or low-fat yogurt with 1 cup sliced strawberries and banana.

This guest post comes from Cliq Studios.

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Unless you have spent the last 30 years beneath a rock, you already know a healthy diet will make you feel better, prevent chronic disease and help you to live a longer, more vital life. But making good nutrition a part of your day-to-day life is harder than it sounds. In this world of fast-food meals, precooked, frozen and boxed dinners, sometimes healthy eating seems to take more time than we have. It is possible to lead a healthy lifestyle and eat well in spite of these obstacles, however, and many people manage to do just that. A clean, well-functioning kitchen is a crucial step to maintaining a healthy diet in today’s hectic world.

Although many restaurants are making a token nod towards healthier eating, unless you live in a large city eating better means cooking at home more. Fresh foods, prepared using healthier recipes and cooking methods, provide the easiest way to improve nutrition. It can be difficult to cook in a poorly designed, cluttered kitchen. A properly equipped, clean kitchen will provide you with the tools and inspiration you need to maintain your healthy lifestyle.

- Proper ventilation is necessary for a healthy kitchen. Make sure your range hood or downdraft vent is clean and the filter is maintained. Alternately, open or crack a window.

- Flow is important in a kitchen. Your refrigerator stove and sink should each be the point of an unobstructed triangular path you walk as you work in your kitchen.

- A double-bowl sink allows you to keep wash and rinse water separate.

- A functioning range top and oven allow you to steam, stir-fry, broil or bake foods.

- Adequate counter space provides room for preparation. Keep small appliances, bread and canisters in cabinets to keep your counters free to use as a workspace, and store a clean cutting board within easy reach.

- Keep your refrigerator very clean. In order to keep food safe, the temperature in your refrigerator must be 40 degrees or less. Rotate food so that the oldest food is used first, and you should check expiration dates weekly and throw out any food that is no longer fresh.

- Organize cabinets so that ingredients are easy to find. Rotate pantry items so that the oldest products are eaten first.

- Proper equipment, such as sharp knives designed specifically for various kitchen tasks, a cutting board, a mixer, a microwave oven and adequate cookware, turn tough jobs into easy ones and decrease your frustration and preparation time.

- When you decide to remodel or update your kitchen, emphasize uncluttered workspaces, easy flow from sink to stove to refrigerator, a large, deep sink and updated appliances.

- Sturdy, non-porous counter and flooring materials resist stains and are easy to clean up.

A clean, functioning kitchen invites you to create your own delicious, healthy meals. When you have the proper equipment and ingredients at hand, nutritious meals are as quick and enjoyable to prepare as expensive, unhealthy processed foods.

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Isaac writes on behalf of Cliq Studios a home improvements business who design, manufacture and sell quality kitchen cabinets, which come with a lifetime warranty. Use the Cliq Studios website to visualise your new kitchen, request free kitchen samples or check kitchen cabinet prices. Whatever your requirement – trust Cliq Studios’ Kitchen Cabinets to exceed expectations.

I am afraid to prepare seafood. I normally leave savory seafood appetizers, shrimp and pasta recipes and crab salad sandwich recipes to the professionals. But I want healthy shrimp recipes for lazy weekend appetizers or for quick and healthy weekday dinners! After recently visiting friends in South Carolina, I have come to the realization that making seafood dishes are not as intimidating as I thought, even for a Midwest girl.

FaveDiets.com has a wonderful assortment of health food recipes for shrimp and crab meat recipes. This is the first time I’ve ever taken a look, and I’m beyond flabbergasted! I have fallen in love with several healthy shrimp recipes and more than enough crab recipes. My crab-aholic brother and shrimp obsessed sisters are more than thrilled with my new cooking knowledge. And believe me, I’m as happy as a clam!

It’s time to get your crab meat and shrimp on (the barbie). Shrimp are rich in B12 Vitamins to strengthen hair, nails and skin. Significant iron levels boost energy levels; phosphorous helps build strong bones; and Vitamin B12 assists processing carbohydrates, fats and protein. Healthy recipes with shrimp are protein rich and carbohydrate-free. Shrimps also support healthy prostates, thyroids and blood sugar levels. Easy crab cake recipes and other dishes carry powerful levels of omega-3 fatty acids, which–among many things–fight depression and high blood pressure and improve immune system functioning. Selenium intake from crabs improve antioxidant activity in the body. Crab dishes are high in protein and natural sodium, and low in calories and mercury. Moral of the story: stick with shrimp and crabs and you’ll be a healthier you.

Featured Recipe: Crabby Shrimp and Potato Salad

Serves: 6

Cooking Time: 30 minutes

Ingredients:

• 1 cup low fat mayonnaise
• 1 egg or equivalent egg substitute, slightly beaten
• 1 can (10 3/4 ounces) cream of celery soup
• pepper, to taste
• ¹/4 cup onion, chopped
• 8 water chestnuts, chopped
• 1 cup crab meat, flaked
• 1 cup cooked shrimp, chopped
• 1 pound potatoes with skin, cooked and diced
• ¹/2 cup whole wheat bread or cracker crumbs
• 1 tablespoon butter substitute, melted

Instructions:

1. Preheat oven to 350 degrees F.
2. In a large bowl, mix together low fat mayonnaise, egg or egg substitute, soup, pepper, onions, and water chestnuts.
3. Gently mix in crab, shrimp, and potatoes with skin; pour into 8 x 8-inch baking pan.
4. Combine bread crumbs and butter substitute in separate bowl, sprinkle over seafood mixture.
5. Bake for 30 minutes; serve hot.

Hints

• Mix all ingredients together, then gently mix in crab meat.
• When crab shells are involved, make sure they are properly cleaned.
• Thaw frozen shrimp and crab in the refrigerator overnight. Thawing in the microwave can lead to overcooking. Thawing at room temperature can raise food contamination issues.

Healthy food recipes for shrimp are not too difficult to run into, because shrimp are so very healthy. Some of my favorite shrimp recipes are 10 Minute Romantic Shrimp for a quick and thoughtful dinner, Easy Shrimp Pasta Shells when I don’t want to stress about dinner, and Grilled Shrimp with Mango Habanero when I’m craving spicy.

When crab is on the menu, I stick to dishes I know my family prefers. Can crab meat recipes I like include Unique Maryland Seafood Pizza when I crave more than just cheese pizza, Low Fat Baked Crab and Pears with fresh pears, and Crabmeat Egg White Frittata with Tomatoes and Herbs for a crabby breakfast!

Here a a few more healthy crab or shrimp recipes if you just can’t get enough healthy crustaceans in your diet:

• Italian Shrimp with Orzo
• 15 Minute Shrimp Stir Fry
• Cajun Shrimp Gumbo
• Tequila Glazed Shrimp
• Low Fat Crab Salad Canapes

Check out recipes I’ve dug up from an ocean of recipes, the blogosphere:

Kasey for Turntable Kitchen cooks a wonderful Crab Pasta, when the season is right.

Rachael from La Fuji Mama shows us how to prepare a professional looking Avocado Crab Roll with Soy Sauce “Caviar”.

Katie on Eat This makes a tempting Greek Shrimp and Tomatoes topped with Feta.

Shaina for Food For My Family has a compelling recipe for Thai Red Curry Shrimp that you have to try.

Diana from Dianasaur Dishes has traveled the world and discovered a great recipe for Chili Garlic Grilled Shrimp.

Courtney Crozier was a participant in season 11 of The Biggest Loser, where she lost over 112 pounds. She is now the the Biggest Loser Correspondent for Diets In Review, the leading diet review site and healthy living resource. This summer, as part of Courtney’s Summer Challenge, she is collaborating with Diets In Review readers to lose an additional 30 pounds.

We were also super excited to be able to ask Courtney some questions to help fans and readers get to know more about her. Check out our Q&A with her below:

Give us 5 random facts about yourself:

1 – I’m 22 years old

2 – I’ve lost over 230 pounds in the past year and a half.

3 – I love the Cubbies!

4 – I’ve been to (or driven through) 30+ states! Hoping to get to all states by the time I’m 30!

5 – The most I’ve ever run at once was 12 miles, and I want to run a marathon someday SOON!

What do you love most about cooking and/or making cooking healthier?

I never thought I would be able to cook, especially healthy food, but my mom is an amazing cook, which has really helped me. She learned to cook from her mother when she was younger and even though those recipes were all very fattening, my mom and I have worked together to make all of our delicious family recipes healthier. Being on the [Biggest Loser] ranch for nearly 6 months also helped me learn about healthy food. I love that you can start with something so basic and add a few spices and small touches to make it absolutely delicious.

Do you have a favorite food memory?

The thing that sticks out to me right now is being able to cook for Curtis Stone while at the ranch. Although I didn’t win the prize, cooking for a world-renowned chef is something that not everyone gets to do. I loved that he like the dessert I made.

What’s your favorite weeknight meal?

It sounds weird, but I absolutely love asparagus and zucchini. I could eat both of those with every meal. I’ll usually have one or both of those with some kind of lean protein. I love making turkey burgers or a nice chicken breast with plenty of spices. YUM!

What do you think is the most under-rated vegetable?

Definitely asparagus. I think people are freaked out by it because it looks like a deformed tree. But it tastes so good and you can prepare it in so many different ways.

What’s the one food item you could never live without?

I never thought I would say this…but EGG WHITES. I used to hate eggs with a passion. Then, on the ranch, I ate egg whites every single day. You can turn the low calorie egg whites into anything and it will be delicious and nutritious. My favorite egg white dish has every vegetable I can find in my fridge all chopped up and mixed with the egg whites to make the most delightful veggie scramble! Try it! I promise you won’t be disappointed. Add a little salsa or hot sauce…mmmm!

What’s your favorite way to keep in shape?

I absolutely LOVE spinning. Taking a spin class is so much fun and you will get an amazing sweat/workout. I hated spinning at first, because the seat hurt my butt so much. I said that anyone who spun was NUTS, but after a few times on the bike, your butt gets used to it and you will LOVE LOVE LOVE it as much as I do.

What is your best advice to give to someone who is trying to have healthier eating habits?

Remember that you have to take it one CHOICE at a time. Don’t look at it as one day at a time. You will mess up again with your meals. You could have a great, healthy breakfast, and then go off track at lunch, but don’t let that lunch hold you back and make you choose a horrible dinner as well. Be aware of your mistake, move on and make the next choice a better one. That’s how I’ve looked at my journey thus far and it’s gotten me to where I am today.

Find things that you love to eat, not just eating because they are “good” for you. Truly, if you don’t like something, it really isn’t as good for you because you won’t stick with it. Don’t be afraid to play around with recipes either and be creative. Eating healthy is so much fun and so easy when you make it your lifestyle. Also remember to never deprive yourself of ANYTHING. Anything in moderation is okay; just make sure it’s only one meal of cheating, and not one day, one week, or one month.

What are your surefire tips for eating healthy at all occasions?

Always be aware of where you are going, what foods will be there, and what your calorie budget is. Write everything down that you put into your mouth and be conscious of it all! There were so many years of my life that I just didn’t care what I was putting in my mouth and ate without even realizing what I was doing. Be accountable to YOU and you will succeed.

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A big thanks to Courtney for taking time to answer my questions! As always, check out FaveDiets.com for more healthy eating and healthy lifestyle tips.

This guest post comes from Dorothy Delaney of taichibozeman.com/rawfood. Dorothy is a frequent contributor to the FaveDiets YouTube channel, so be sure to check out her raw food recipe videos.

Do you want to start a raw food diet? Make sure the diet is really for you, first. You might be the type that needs a little warm food in the diet, even meat! Reading the “Eat Right For Your Blood Type” book will give you a good handle on which foods are meant for your body. But if you are deciding to go on a raw diet, here are a few things I’ve learned in my raw food journey so far that might help:

Add one new raw food to your diet. Try adding a salad to your diet everyday this week. Or a fruit salad, or just say, “I’m adding greens to my day.” Or try a smoothie daily for the week!

There are some people who can get onto the raw food diet in one day. I’ve seen people who eat the Standard American Diet one day, then go onto the raw food diet the next, and never look back! My guess is that their digestion has to be pretty good to handle the switch! But it is possible, if you’re highly motivated.

Plan your meals for the week. Write them down. Pack each week’s grocery cart with everything you think you can eat. You can probably eat a lot more than you think, when starting out! And plan to drink a lot of water! The number one cause of feeling hungry is often thirst! Put a jug of water or solar tea on your desk or around where you work, so you’ll be more likely to drink it while you’re considering something else.

Be gentle with your self. Don’t kick yourself when you go off the diet. Just get right back on. Don’t assume that because you’ve eaten one thing that’s cooked, you should go on and eat everything possible that’s cooked, in case it’s the last time in your life you’ll be tempted. It won’t be! Cooked food is all around you. So when you do go off, just get back immediately into raw food. You’ll find you won’t feel that awful the next day!

At first, even for the first several years, if need be, eat AS MUCH as you want of raw food. You’ll know when you’ve had enough. You’ll know when you don’t want to eat any more sweet food that day. You’ll know when you don’t want to eat any more nuts and seeds that day. That one’s a little more trick – Eat slowly, so you know when the stomach has had enough. Chew thoughtfully. If you eat too fast, the food won’t be digested, and what’s the use of eating all these great power foods, packed with nutrients and enzymes, if you’re not going to be able to digest them?

Journal – One of the keys to successful weight loss/dieting is to write down everything you had that day. It also helps people who lay there at night and go over and over the things they ate. This way you don’t have to! Your mind won’t obsess when you say, “I’ve already written that down. I don’t need to go over it.”

And the last tip I have for you is – have fun! There are thousands of raw recipes on the net. It is so fun to experiment! See my blog at taichibozeman.com/rawfoodblog for thousands of raw recipes you can try.
Have fun!
Dorothy

Recently, you may have noticed that I’ve posted a number of new recipes on FaveDiets.com and on the FaveDiets YouTube channel. Recently, FaveDiets has teamed up with Chef Binks to bring his easy healthy recipes to you. If you haven’t had a chance to check out his videos and recipes, then you are missing out. His stuff is super easy to make, and he teams up with Dr. Derek Alessi to explain how to make simple healthy recipe substitutions.

If you need some more healthy chicken recipes in your repertoire, then check out these three great videos. His stuff is great, and even non-cooks can make his healthy chicken dishes. Enjoy!

Healthy Baked Buffalo Chicken:

Crispy Parmesan Chicken:

Chicken Fricassee:

If you like these healthy chicken recipes, then be sure to subscribe to the FaveDiets YouTube channel. There’s lots of great video recipes and food tips there!

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This guest post is contributed by Cindy Cullen, she writes on the topic of culinary art colleges. She welcomes your comments at her email id: cindycullen84 <@>gmail<.>com.

There are various aspects to food that make it what it is – besides taste, you have visual appeal, aroma, and most important of all, health. Now the main problem with food is that what’s healthy is not often tasty and vice versa. Similarly, foods that look and smell great don’t really spell good health, while those that are rich in nutrients and promote wellbeing are perceived as low on the taste factor. However, it’s all in the mind – when you believe that food tastes good, it really does. So if you want to boost your health quotient and avoid compromising on taste, all you need to do is pick up some healthy cooking habits and implement them on a regular basis. You can start with these:

• Omit the Oil: Oil, butter and grease – they all seem to add to the taste of your food; however, they’re loaded in calories and very low on nutrition. They increase your risk for cholesterol, heart disease, stroke, and diabetes. Besides this, they pack on the pounds and bring on poor skin health. You start to look and feel older than you really are when you eat greasy and fried foods. To change to healthy cooking, grill or boil your food instead of frying it; spray on oil to grease pans instead of pouring spoonfuls; and switch to low fat options whenever possible.
• Skimp on the Salt and Sugar: There’s an unwritten rule of healthy cooking that says it’s not wise to add anything that’s white to your food – flour, sugar and salt are the chief culprits here. While salt increases your blood pressure and causes disease, sugar is empty calories that add to your weight – it has no nutrition whatsoever, it boosts your blood sugar level and brings on lethargy and suppresses your immune system in due course. Go easy on the salt and season your food with herbs and spices – they taste just as good and are more beneficial for health. And as for sugar, reduce the amount you use or switch to healthier substitutes like honey.
• Start from Scratch: As far as healthy cooking is concerned, processed foods are some of the biggest villains. Processing removes most or all of the nutrients from food; it also introduces preservatives and additives that are unhealthy into food. So instead of resorting to readymade mixes and ready-to-eat foods, try putting together homemade meals using ingredients that are fresh and in season. Canned goods are ok for emergencies, but when used on a regular basis, they don’t do a thing for your health.
• Feed your Family Fresh Food: Some people hold on to food that’s well past its use-by date. They also fill their refrigerator with food that they use for months on end. While this habit may not really bring about food poisoning as such, it doesn’t bode well for your overall health. As much as possible, don’t eat foods that are more than a couple of days old unless they’ve been frozen well. Try and cook fresh meals every few days, and if this is not possible, throw together a sandwich or salad or soup instead of foraging in your fridge for leftovers.
• Ditch Dessert: Or at least switch to healthier alternatives – avoid cakes and pastries that are fatty and unhealthy and eat fruit salads instead. Eat low-fat ice cream to satisfy your sweet tooth, or better yet, try sweetened or flavored yoghurt that’s frozen.

When you make a conscious choice to cook and eat healthier food, it becomes a way of life rather than a decision that must be adhered to for a few days.