Portobello Pizza

Tip: Just one Portobello mushroom has as much potassium as a banana.



Ingredients:

• 4 whole Portobello mushroom caps (each about 5” wide)
  
  


• ½ cup low-fat marinara sauce
  
  


• ½ cup lean Italian turkey sausage, cooked, drained, and crumbled (about 2 links)
  
  


• ¼ cup shredded fat-free or low-fat mozzarella cheese
  
  


• 2 tsp freshly grated Parmesan cheese
  
  


• 1 tbsp chopped fresh basil
  
  

Preparation:

• Preheat oven to 350 F.
  
  


• Wipe mushrooms clean of any dirt. Place on baking sheet. Stem sides up
  
  


• Spoon sauce over each cap and sprinkle on sausage and cheeses.
  
  


• Bake 6 to 8 minutes, or until cheese is melted. Top with fresh basil. Serve immediately
  
  

Make 4 (1 cap)Servings:



Weight Loss Recipes Amount per Serving: 97 Calories, 10 g Protein, 7 g carbohydrates, 42 g Fiber, 3 g fat, 1 g saturated fat, 22 mg cholesterol, 305 mg sodium

Peanut Butter Chocolate Smoothie

Peanuts and peanut butter great anytime family staples—great for an energy-boosting snack or a healthful PB&J sandwich. But lately, they’re being used in a variety of delicious and innovative recipes like the one below. Peanut butter you can drink—now that’s refreshing.



Ingredients:

• 1 cup fat-free or low-fat chocolate milk


• 2 tbsp creamy peanut butter


• 4 pitted prunes (dried plums)


• ½ cup sliced ripe banana, frozen


• ¼ cup crushed ice

Preparation:

• Combine milk, peanut butter and prunes in an electric blender; process until smooth.


• Add frozen banana and crushed ice; process again until blended.

Make 2 serving, about 3/1 cup each.



Weight Loss Recipes Amount per Serving: 250 calories, 8 g fat, 9 g protein, 38 g carbohydrate, 3 g fiber, 0 mg cholesterol,, 150 mg sodium

Save Energy in Your Kitchen

You already recycle religiously and always unplug appliances. Now starts cooking up some savings with these four easy moves

1. Wash dishes while you sleep “The hours of peak energy use are between 4 and 8 p.m.,” says Kate Heyhoe, the author of Cooking Green. During that time, power plants are less efficient, turning on extra stations to cope with the surge. Run your dishwashing before heading to bed or work and only when it’s full.
   
   


2. Trash your garbage disposal It eats up extra electricity and water, so turn yours off and scrape your scrape into a compost bin instead.
   
   


3. Use the oven light Each time you open the door to check on your pot roast or cookies, the temperature drops roughly 25 degrees—
   
   requiring you to cook your food longer. Also, whenever possible, Heyhoe recommends opting for the stove top, which is up to six times more energy-efficient than an oven.
   
   


4. Dial down the heat No need to keep the burner on high once the water starts to boil; conserve energy by lowering it to a simmer. – JENNA AUTUORI
   
   

Are you at risk?

Find out if your health is in danger with a condensed version of the same quiz contestants take

The numbers don’t lie. This is the “Number HealthScore technology to take each person’s weight, blood pressure, family history, lifestyle habits, and blood values to reveal information like disease risk and inner age. Take this simple quiz and find out where you stand.

The Quiz

1. What is your gender?
   
   
   1. Female
      
      
   
   
   2. Male
      
      
   
   


2. How old are you?
   
   
   1. Younger than 50
      
      
   
   
   2. 50 or older
      
      
   
   


3. What is your ethnicity?
   
   
   1. White
      
      
   
   
   2. Black or Hispanic
      
      
   
   
   3. Asian
      
      
   
   
   4. Other
      
      
   
   


4. How many times a week do you exercise for at least 20 minutes?
   
   
   1. 5 or more
      
      
   
   
   2. 2-4
      
      
   
   
   3. 1 or fewer
      
      
   
   


5. While exercising, how hard do you breathe?
   
   
   1. Hard
      
      
   
   
   2. Moderately
      
      
   
   
   3. Normally
      
      
   
   


6. How would you describe your smoking habits?
   
   
   1. Never smoked
      
      
   
   
   2. Used to smoke
      
      
   
   
   3. Currently smoke
      
      
   
   


7. How would you describe your blood pressure?
   
   
   1. It’s within the normal range (< 120/80)
      
      
   
   
   2. It’s a little high (120/80-140/90)
      
      
   
   
   3. It’s very high (>140/90)
      
      
   
   
   4. I don’t know
      
      
   
   


8. How would you describe your current weight?
   
   
   1. I am at a healthy weight
      
      
   
   
   2. I could stand to lose a few pounds
      
      
   
   
   3. I should probably lose 10-30 pounds
      
      
   
   
   4. I should lose 30 pounds or more
      
      
   
   


9. Have you ever been diagnosed by your doctor with any of the following diseases or condition (circle all that apply)?
   
   
   1. Heart disease
      
      
   
   
   2. Stroke
      
      
   
   
   3. Diabetes
      
      
   
   
   4. Asthma
      
      
   
   
   5. Sleep apnea
      
      
   
   
   6. High blood pressure
      
      
   
   
   7. High cholesterol
      
      
   
   
   8. None of the above
      
      
   
   


10. Do you have a parent or sibling who currently has or has had any of the following diseases or conditions (circle all that apply)?
    
    
    1. Heart disease
       
       
    
    
    2. Stroke
       
       
    
    
    3. Diabetes
       
       
    
    
    4. None of the above
       
       
    
    

What your score means Scoring: After you take the quiz, find out your score by adding up the points for each answer. Then read about your risk below.

• QUESTUON 1: a=0, b=1
  
  


• QUESTUON 2: a=0, b=2
  
  


• QUESTUON 3: a=0, b=1, c, d=0
  
  


• QUESTUON 4: a=0, b=1, c=4
  
  


• QUESTUON 5: a=0, b=1, c=4
  
  


• QUESTUON 6: a, d=0, b=3, c=8
  
  


• QUESTUON 7: a, d=0, b=3, c=8
  
  


• QUESTUON 8: a=0, b=1, c=3, d=8
  
  


• QUESTUON 9: a=8, b=8, c=8, d=2, e=2, f=4, g=4, h=0
  
  


• QUESTUON 10: a=3, b=2, c=4, d=0
  
  

<5 points Great news! You’re at low risk for developing diabetes, heart disease, and stroke. Maintaining a healthy weight and not smoking are two of the most important lifestyle choices that you can make to reduce your risk for disease. Be sure to have regular checkups with your physician, because engaging your health care provider can help keep you on the road to a healthy, long, and satisfying life. 5-7 points Your risk for diabetes, heart disease, and stroke is moderate. Since risk for disease naturally increases as you age, you should begin addressing any unhealthy risk factors you have now. Did you know that diabetes, heart disease, and strokes are often preventable? Consider taking the comprehensive assessment that show contestants use to find out and change your disease risk. >7 points Unfortunately, you are at high risk for diabetes, heart disease and stroke. But there are things you can do to lower your risk! Because unhealthy lifestyle habits can contribute to disease risk, you should talk to your doctor about crafting a plan to lower your risk. Consider taking the comprehensive assessment that show contestants use to find out and change your disease risk. Source: The Biggest loser weight loss planner

Avocado

Not just for guacamole anymore,” avocado adds a creamy texture and mildly nutty flavor to salads, fish dishes, and more,” says Martin Brock, executive chef at Atria in New York City. These new ways to use the fruit:





As a soup

Mix 6 tbsp. diced cucumber, 1 diced avocado, ½ cup fresh crabmeat, 3 tbsp. lowfat yogurt, 1 tbsp. each olive oil and chopped mint, and 2 tbsp. lemon juice; divide among 6 bowls. In a food processor, puree 1 cucumber, ½ honeydew melon, 1 cup lowfat yogurt, and 2 tbsp. Lemon juice. Pour on top of avocado mixture.







As a salad

Quarter 1 avocado and toss in a small bowl with 4 halved cherry tomatoes and 1 tbsp. each olive oil and freshly squeezed lemon juice. Season with salt, sugar and cayenne pepper to taste. Place 1 cup chopped romaine lettuce in a separate bowl and top with avocado-tomato mixture. Sprinkle with 2 tbsp. crumbled feta and 1 tbsp. pitted, chopped kalamata olives.





As an entrée

Dice 1 plum tomato and 1 avocado and combine in a medium bowl with 1 tbsp. diced red pepper, ½ tsp. minced jalapeño, and the kernels from roasted corn cob. Add 1 tbsp. each cilantro, olive oil, and freshly squeezed lemon juice. Season with salt and pepper to taste and serve on top of grilled fish, chicken, beef, or pork tenderloin.





*In ½ cup sliced avocado: 117 calories, 7 g monounsaturated fat, 5 g fiber, 198 mcg lutein

Weight Loss Q&A

The Best Way To Fight Diet Envy

Q: My sister and I are on a diet, but she’s lost more weight than I have. How can I stop feeling resentful?

A: Cut yourself some slack—you and your sibling share only about half your genes, which means your varying degrees of success may be beyond your control. “Everyone has a unique biological makeup that influences how quickly she can lose weight,” says Martin Binks, Ph.D., director of behavioral health at the Duke Diet & Fitness Center in Durham, North Carolina. So while your sister may have inherited your dad’s fast metabolism, it’s possible you got stuck with your mom’s average one—along with her sweet tooth.



     The next time the green-eyed monster rears its head, try focusing on what you can control: your own behavior. Start by telling yourself you’re happy for your sister, even if you have to fake it for a while. “The more you practice positive thinking, the weaker those negative thoughts get,” says Binks. And an optimistic outlook will not only keep sibling rivalry at bay, it will also help you stay on track; according to Binks, you’re more apt to make unhealthy choices when you feel helpless or sad.



Q: I’ve heard that eating less, not exercising more, is the only way to lose weight. True?

A: Though both can help you slim down, dietary changes do help you shed pounds faster than working out. To lose a pound, you need to create a 3,500 calorie deficit, which break down to 500 fewer calories a day for a week. “Most women find it easier to nix their midmorning bran muffin than to run four and a half miles at a 10-minute-mile pace,” says Jeannie Gazzaniga Moloo, Ph.D., R.D., a spokeswoman for the American Dietetic Association in Roseville, California.

     But before you throw in the (gym) towel, consider this: According to a new study in the Journal of the American College of Nutrition, women who cut calories and boosted their daily activity levels shed more weight than those who only dieted or exercised. And another study published in the journal Medicine & Science in Sports & Exercise found that women who stuck to a regular workout routine had the most success in keeping pounds off over a period of seven years. “Physical activity does so much more than just burn calories,” says Gazzaniga Moloo. “It also boosts your metabolism by helping you build muscles, ups your brain’s production of feel-good endorphins, and curbs stress-induced snacking.”

4 healthy foods that cost less than $1

Tryng to tighten your grocery budget? If you’re not careful, you may have to loosen your belt. ”In an effort to save money, many women trade fresh produce and lean meats for processed foods that are high in calories and fat,” says Molly Morgan, R.F., author of Choose Right Supermarket Shopping Guild. “But some of the most nutritious foods are also the cheapest.” Add these wallet- friendly picks to your shopping cart.

Sweet potatoes

60 CENTS EACH Each spud packs 4 grams of fiber and more than 25% of your daily vitamin A and C needs. “Cut one into wedges or thick slices, toss with olive oil and sea salt, and bake for 30 minutes at 425 F,” says Morgan.



Frozen spinach

45 CENTS PER ½ CUP These greens are just as flavorful and vitamin K-rich as fresh spinach. After defrosting and draining the excess water, mix into pasta dishes.

Black beans

34 CENT PER ½ CUP Ounce for ounce, these legumes have the most antioxidants of any bean. For a quick meal, sauté with onions, garlic, and tomatoes and serve over brown rice.

Eggs

16 CENTS EACH Eggs are one of the best sources of protein. Hard-boil a batch at the start of the week, says Morgan, then slice one on top of toast or add it to a salad or sandwich.

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Sweet whole-grain cereals

Even though your childhood favorite is now being made with whole-grain oats, it doesn’t give you a free pass to pour yourself a big bowl. “Many sweet cereals that contain whole oats or rice still have very little fiber and more sugar than a doughnut,” says Keri Gans, R.D., a New York City dietitian. For lasting energy, look for at least 3 grams of fiber and fewer than 10 grams of sugar. –JUNO DcMELO