Experts say good nutrition isn't just about one superstar ingredient; it's about group dynamics -- the way certain food combinations work together for maximum health benefits. These superfood combinations can lower your cancer risk, strengthen your bones, boost your immunity, and give you better skin.
Salsa + Avocado = Lower Cancer Risk
While salsa alone is super healthy, this pairing helps you soak up four times more cancer-fighting lycopene and almost three times more immune-boosting beta-carotene. You can thank the fat in avocado for the lift.
Equally good: Use cubed avocado and salsa as an omelet filling for breakfast.
Iron-Fortified Cereal + Glass of OJ = More Energy
Eating iron-fortified cereal can help enhance your energy, but consuming a half cup of orange juice along with it increases the amount of iron absorbed sixfold.
Equally good: Mix 1/2 cup fresh OJ, 1 tablespoon grated ginger, and 2 minced garlic cloves; add iron-packed tofu and marinate for 30 minutes. Grill over medium heat.
Tsp of Peanut Butter + Glass of Milk = Stronger Bones
Drinking milk while snacking on a heart-healthy monounsaturated fat like peanut butter helps you absorb as much bone-building vitamin D as possible.
Equally good: Mix 8 ounces skim milk, 1 teaspoon peanut butter, 1 cup fresh fruit and 1/2 cup ice in a blender for a bone-strengthening smoothie.
Cantaloupe Wedge + Yogurt = Immunity Boost
The vitamin A in cantaloupe helps ward off viruses, but enjoying it with foods that are high in zinc, like yogurt, ensures that your body can utilize almost 100 percent of the nutrient.
Equally good: Mix 8 ounces nonfat plain yogurt, 1/4 cup unsweetened applesauce, 1/2 teaspoon cinnamon, and 1/4 cup honey. Dip cantaloupe pieces in it for a snack.
Veggies need 1 tablespoon of full-fat dressing with olive oil in order for the body to absorb many of the antioxidants that are good for your immune system, skin, and heart. To up the antioxidant capacity by 200 percent more, top with the herb marjoram.
Equally good: If you're not into fatty dressings, put pine nuts, walnuts, avocado, or a bit of blue cheese in your salad instead. They all offer the same benefits.
Mug of Green Tea + Lemon = Heart Help
Squeezing a lemon into green tea makes five times more catechin, a heart-healthy antioxidant, available for your body to use than if you sipped sans citrus. (Vitamin C slows the breakdown of catechins in the digestive system.)
Equally good: Add a 6-ounce can of lemon-juice concentrate to 12 ounces green tea, chill, and top with 12 ounces club soda, a lemon wedge, and a few mint leaves.
Yogurt's got power-boosting protein and bone-building calcium. It can also help you lose weight and fend off a cold. Here's the scoop on what it can do -- and how much you should eat.
1. Yogurt can give you flat abs.
Eat 18 ounces a day and you can drop a jeans size. People who ate that much -- in conjunction with cutting their total calories -- lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the snack. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.
2. Most brands of yogurt contain good-for-you bacteria.
The words "live and active cultures" on the container mean that your yogurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. (Only a very small number of companies put yogurt through a post-pasteurization process that kills off all bacteria.)
But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system. The research on them isn't conclusive, however. "If you suffer from a particular health problem, like bloating or diarrhea, it's worth trying one of these products for a couple of weeks to see if it helps," says Dawn Jackson Blatner, RD. Otherwise, save a few dollars and stick to conventional brands.
3. Yogurt is loaded with vitamins.
One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short. Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.
4. A cup of yogurt a day can help you recover faster after a workout.
With the right ratio of protein to carbohydrates, yogurt, particularly high-protein Greek yogurt, makes an excellent post-sweat-session snack. The perfect time to grab a container is within 60 minutes of exercise. The protein provides the amino acids your muscles need to repair themselves, and the carbohydrates replace your muscles' energy stores, which are depleted after a hard workout. It's a bonus if you drink a bottle of water along with it: The protein in yogurt may also help increase the amount of water absorbed by the intestines, improving hydration.
5. Not all yogurt is equal when it comes to calcium and vitamin D.
Since it naturally contains calcium, you'd think the amount would be the same no matter which yogurt you pick. Wrong. The levels can vary widely from brand to brand, so you really need to check the label. How much is in a container depends on processing. For instance, fruit yogurt tends to have less calcium than plain because the sugar and fruit take up precious space in the container. Vitamin D isn't naturally in yogurt, but because it helps boost calcium absorption, most companies add it. Reach for brands like Stonyfield Farms Fat Free Smooth and Creamy and Yoplait Light Thick & Creamy, which contain at least 20 percent of your daily value for both nutrients.
6. Yogurt may prevent high blood pressure.
Every day 70 percent of us consume more than twice the recommended amount of salt; over time that can lead to hypertension and kidney and heart disease. The potassium in yogurt, almost 600 milligrams per eight ounces, may help flush some of the excess sodium out of your body. In fact, adults in a study in the American Journal of Clinical Nutrition who ate the most low-fat dairy -- two or more servings daily -- were 54 percent less likely to develop high blood pressure than those who ate the least.
7. A daily serving of yogurt keeps colds away.
Dig into four ounces each day and you may find yourself sniffle-free in the months ahead, according to studies. Women eating this amount had much stronger and more active T cells, which battle illness and infection, than they did before they started consuming it. The healthy bacteria in yogurt help send signals to the immune-boosting cells in your body to power up and fight off harmful bugs. Allergy sufferers, who typically have low levels of certain T cells, may also find relief by adding yogurt to their diets. In a study in the Journal of Nutrition, people who ate seven ounces a day had fewer symptoms than those who opted for none at all.
8. Yogurt can help your smile.
Despite its sugar content, yogurt doesn't cause cavities. When scientists tested low-fat, light, and fruit flavors, they found that none of them eroded tooth enamel, the main cause of decay. The lactic acid in yogurt appears to give your gums protection as well. People who eat at least two ounces a day have a 60 percent lower risk of acquiring severe periodontal disease than those who skip it.
9. Raw doesn't mean better.
Virtually all the yogurt in your grocery store has been pasteurized -- that is, exposed to high temperatures to kill any harmful pathogens. Raw-dairy fans claim that unpasteurized milk, yogurt, and cheese are better for you because they contain more health-boosting bacteria, but pasteurization doesn't destroy beneficial probiotics. Plus, studies show that those who eat raw yogurt don't have stronger immune or digestive systems than people who stick to the pasteurized stuff. And raw-dairy products carry a risk of food poisoning. E. coli and salmonella are two of the pathogens that can lurk in these foods and end up in your body.
10. Yogurt is a high-protein food.
Yogurt can be an excellent source of protein, but one variety may contain more than double the protein of another. Greek yogurt, which is strained to make it thicker, has up to 20 grams of protein per container; traditional yogurt may have as few as five grams. If you're eating it for the protein, look for brands that provide at least eight to 10 grams per serving.
What to Look For in a Yogurt
Forget the fancy promises. To find a healthy yogurt that's low in calories, fat, and sugar, follow as many of these guidelines as you can.
Per 6-ounce serving:
Calories: 100 to 150 (if you're snacking, stick to the lower end) Fat: 3.5 grams or less (low-fat or nonfat) Saturated fat: 2 grams or less Protein: at least 8 to 10 grams Sugar: 20 grams or less Calcium: at least 20 percent of the daily value Vitamin D: at least 20 percent of the daily value
Favorite Yogurts
I eat a lot of yogurt... Chosing three favorites using the nutrition criteria and, most important taste buds.
Chobani Honey 0% Greek Yogurt
Supremely rich and creamy yet completely fat-free. A swirl of honey gives it just the right amount of sweetness.
You signed up for your first 5K, and religiously followed a training plan for six weeks. Here's what to do on the last week to make the most of your experience. And once you reach the finish line, remember to give yourself a big pat on the back.
How Much Should I Run This Week? Do two or three easy runs of 20 to 30 minutes. Take one or two days off before race day.
Are you a treadmill trainer or an outdoor runner? Here's why you should love the track.
Should I Eat a Big Bowl of Pasta the Night Before? No, loading up can lead to "unloading" during the race. Eat a normal portion of your regular healthy dinner.
Should I Wear the Race T-Shirt to the Race? Unfortunately, most race shirts are made of cotton and become heavy as they absorb sweat, so save it for bragging rights after you cross the finish line.
I See People Sprinting Beforehand. Should I Do That Too? No. Warm up 30 to 40 minutes before the race begins by walking for five minutes, jogging for five minutes, then picking up the pace a bit for the next five minutes. Finally, walk to the starting line.
Run a perfect race with these raceday tips from seasoned runners and professionals.
Where Should I Line Up? At the very back of the crowd, where the atmosphere is relaxed. Start on a side so you can move over to take one-minute walk breaks for every one to four minutes of running.
Should I Run as Fast as Possible From the Start? No. Even if the folks around you take off quickly, restrain yourself so you have energy to finish.
What if it Rains? The race will still be held. Wear a cap and a garbage bag with holes cut for your head and arms that you can discard before the gun goes off .
Dress appropriately for any weather with this handy guide.
What if I Come in Last? You probably won't, but if you do, the crowd often cheers loudest for the last person. Congratulate yourself for beating the thousands in your community who are still in bed.
Whether you're running or racing, go your own pace, in your own space. "It gets on my nerves when people sprint ahead, then stop and walk in front of me," says a high school harrier who goes by Sonic Runner online. "When you catch back up to them, they start sprinting." Conversely, ask before you match strides. A "partner" joined Tricia Lee of Flushing, New York, for the entire length of her very first race. "He kept bumping into me—for 13.1 miles."
What annoys me? Guys that can't handle being beat by girls and try to sprint by me at the end!" —Kelsey Scheitlin Tallahassee, Florida
2. Know Your Place
With 10.5 million people in races in 2007, starting lines get crowded, especially when ambitious (or impatient) runners and walkers start too far in front. "At the Disney marathon, there were some walkers four or five abreast, holding balloons and singing," says Stephan Pinchac of Jackson, New Jersey. "It was exhausting to get around them." If you find yourself slowing down, pull over to one side to let faster runners pass by.
3. Keep it Down
Sure, chatting helps pass the miles, but not everyone wants to eavesdrop. "I had to listen to three ladies discuss their bathroom schedules, and the impact of calcium on their you-know-what," says Margaret Vento-Wilson of Long Beach, California. Other irritants: too-loud iPods, slapping footfalls, jangling keys, and beeping heart-rate monitors. "I ran a 5K next to a guy who kept screaming, 'Hell, hell, hell,'" says Tom McKlin of Decatur, Georgia. "It was hell!"
4. Leash Your Best Friend
Bringing your pooch to road races is discouraged by most race directors, but many of your fellow competitors won't mind too much, as long as you keep your four-legged friend close. "At a crowded 8K last fall, a guy running with two dogs refused to tighten up their leashes, so they were constantly moving around and tripping people," says Gwyneth Shaw of Tucson. And no dog imitating, either, please. "A guy at the Lilac Bloomsday Run, in Spokane, Washington, barked like a dog for 7.46 miles," says John Hildebrand of Saint Regis, Montana.
5. Watch Your Step
There is a reason why aid stations are often on both sides of crowded race courses—so you don't have to cut people off to get to them. "One year at the Lilac Bloomsday, a young runner crossed right in front of me to get to one of the tables, forcing me to come to a near-abrupt stop," says Rod Steadman of Spokane. "After a sip or two, he did it again!" Doing a run-walk plan?" Pull over to the side so you don't hurt someone behind you," says Laresa McIntyre of Singer Island, Florida.
"To the guy at the Napa marathon who used his cell to let his friends know the view at mile 14 was great: Please hang up the phone!" —Ron Harvey Tracy, California
6. Aim Fluids Carefully
Yes, sometimes the fastest thing running is your nose. But please, focus on where you aim your snot rocket, or your spit. "One guy actually nailed me with a giant loogey during a training run on a path," says Wendy Shulik of Chicago. "I was behind him, unfortunately. I've also been splattered by spitters during many a race. So gross!" Also watch where you toss your half-finished cup of water. "I have never had blisters so huge, thanks to the butterfingers who poured a cupful down the back of my legs during the Miami Marathon," says Chris Sahs of Miami.
7. Don't Stink
"I once got stuck on a treadmill next to a person who reeked of smoke," says C.J. Epperson. Unpleasant odors carry outdoors, too. It should go without saying, but wear clean clothes and limit your use of personal products. "I ran the Chicago Marathon next to a guy who had slathered on smelly menthol stuff," says Pat Agnello of Brook Park, Ohio. "Phew-ee!" Runners tend to be forgiving of bodily functions, but there's a limit. "I ran behind a guy who smelled like he ate a ton of bean burritos and drank a gallon of green chile before the race," Joe McLennan of Denver says. "He stunk, bad."
8. Dress for Your Mom
Unless it's part of the program, as with San Francisco's Bay to Breakers, refrain from silly costumes and minimalist attire. "Some friends and I ran the ING Georgia Marathon in Atlanta last year, and if you were there, you'll remember the guy who was wearing nothing but a canary-yellow Speedo," Tom McKlin of Decatur, Georgia says. "Mr. Banana Hammock was a little doughy, and once the sweat seeped through the Speedo...let's just say that parents were covering their children's eyes."
9. No Whining
"The ones who quit a quarter of the way through a race because they're tired—or worse, not beating everyone else—now that's infuriating!" says Coyla Coblentz of Geneva, Indiana. Lapsed runners who have quit running entirely because they think it has wrecked some aspect of their bodies—and remind you repeatedly it will happen to you, just you wait!—deserve special opprobrium. Michael Chertoff, the secretary of the Department of Homeland Security, notes that his boss warns him off running all the time. The president, he says, "consistently tells me that I'm going to ruin my knees and that I should start to bike. I tell him I'm going to run as long as I can."
"I hate it when people yell, 'You're nearly there!' when there are still several miles to go. When there's no finish line in sight, I'm not 'nearly there'!" —Heather Shea Danbury, Connecticut
10. Just Run
"The most annoying runners are those who are sure their way is the only way—no headphones, no loud talking, no this, no that," says Susan Funk of Mystic, Connecticut. "Better to see more people out and exercising than defining who is doing it 'right.'" Adds Cindy Cauzzort of Zephyrhills, Florida, "I don't mind making room for someone faster or going around someone slower. After all, we are only in competition with ourselves. It's not about winning—it's about finishing what you start."
The Couch-to-5K Running Plan Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate (light) exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.
Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.
Think outside the brown-rice box and tap the slimming powers of whole grains like bulgur, barley, and quinoa with these 6 delicious, satisfying dishes.
3-Grain Salad with White Beans, Tomatoes, and Parmesan
Makes: 4 servings Prep time: 15 minutes Cook time: 55 minutes Ingredients
1/2 cup hulled barley*
3/4 teaspoon salt
1/2 cup farro**
1/4 cup bulgur
2 tablespoons red wine vinegar
2 tablespoons minced red onion
1 smashed garlic clove
1 cup drained, rinsed cannellini beans
1 pint grape tomatoes, quartered
1 cup torn fresh basil leaves
3 tablespoons olive oil
Black pepper
1/4 cup shaved Parmesan Directions
1. Bring a large pot of water to a boil. Add the barley and 1/2 teaspoon of the salt; boil for 30 minutes. Add the farro; boil for an additional 20 to 25 minutes or until both grains are just tender. Drain.
2. Meanwhile, bring 6 tablespoons of water to a boil in a small saucepan; add the bulgur. Bring the liquid back to a boil, then cover the pot, turn off the heat, and let sit for 25 minutes, until the water is absorbed.
3. In a large bowl, toss together the vinegar, onion, garlic, and remaining salt.
4. Add the grains to the vinegar mixture while still warm; toss well. Remove the garlic and stir in the beans, tomatoes, basil, and olive oil; season with black pepper to taste. Fold in the Parmesan and serve.
Nutrition facts per serving: 365 calories, 14g protein, 53g carbohydrate, 13g fat (2.5g saturated), 12g fiber
* With its chewy, pastalike texture, barley is a great addition to soups and stews. It's loaded with satisfying protein and fiber.
** A hearty grain with plenty of protein, farro is used in soups and salads. It has a distinct nutty taste.
Indian-Spiced Chicken and Rice
Makes: 6 servings Prep time: 15 minutes Cook time: 45 minutes Ingredients
1 1/2 cups brown basmati rice
1 inch fresh gingerroot, peeled
2 garlic cloves, peeled
3/4 teaspoon salt
1/4 teaspoon each ground cumin, ground coriander, and ground turmeric
Pinch cayenne pepper
1 cup light coconut milk
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
2 tablespoons extra virgin olive oil
1 large onion, halved and sliced
1 cinnamon stick
Large handful green beans (6 ounces), sliced crosswise into 1/4-inch pieces
1/4 cup chopped roasted cashews
1/2 cup low-sodium chicken broth
2 to 3 tablespoons fresh lemon juice, or to taste
2 tablespoons sliced fresh mint or cilantro (optional) Directions
1. Bring a large pot of water to a boil and add the rice. Boil for 25 minutes; drain well.
2. Meanwhile, finely grate the gingerroot and crush the garlic and place in a large bowl; combine with the salt, cumin, coriander, turmeric, cayenne pepper, and 1/2 cup of the coconut milk. Add the chicken; cover and refrigerate until the rice is ready.
3. Warm the olive oil in a medium Dutch oven over medium-high heat until it shimmers. Add the onion and cook, stirring, until it begins to brown, 5 minutes. Add the cinnamon stick and continue to cook, stirring, until fragrant, 3 more minutes.
4. Reduce the heat to low. Transfer half the onions to a plate, leaving the cinnamon stick and the rest of the onions in the pot. Over them, layer the partially cooked rice, green beans, half the cashews, and then the chicken with its marinade. Pour the chicken broth and the remaining coconut milk over the top; sprinkle with the reserved onions.
5. Cover and cook over low heat until the chicken and rice are cooked through and the liquid has been absorbed, about 20 minutes. Add the lemon juice and serve topped with the remaining cashews and, if desired, the sliced mint or cilantro.
Makes: 4 servings Prep time: 15 minutes Cook time: 25 minutes Ingredients
1 cup bulgur*
1 packed cup parsley, chopped
1/4 cup fresh lemon juice
2 tablespoons olive oil
Pinch salt
Pinch ground cumin
Pinch dried mint
8 ounces medium cleaned, shelled, tail-on shrimp, thawed if frozen
1 large pickling cucumber, peeled, seeded, and chopped
1 cup chopped tomato
1 cup chopped scallion
1/4 cup crumbled feta Directions
1. Bring 1 1/2 cups of water to a boil in a saucepan and add the bulgur. Bring the liquid back to a boil and then cover the pot, turn off the heat, and let sit for 25 minutes.
2. Meanwhile, in a bowl, whisk together 1 teaspoon of the parsley with the lemon juice, olive oil, salt, cumin, and mint.
3. Bring a small pot of water to a boil. Add the shrimp and simmer for 1 1/2 minutes. Drain, then rinse under cool water.
4. Place the bulgur in a serving bowl and toss with the shrimp, cucumber, tomato, scallion, feta, the remaining parsley, and the dressing. Serve at room temperature or chilled.
Nutrition facts per serving: 297 calories, 19g protein, 35g carbohydrate, 10g fat (2.3g saturated), 9g fiber
* Bulgur cooks quickly and has a subtle, nutty flavor. Try it in soups, salads, and stuffings or as a substitute for rice.
Whole-Grain Spaghetti with Peppers, Turkey Sausage, and Goat Cheese
Makes: 4 servings Prep time: 15 minutes Cook time: 25 minutes Ingredients
12 ounces whole wheat or dark spelt* spaghetti (available at some supermarkets and natural food stores)
1 1/2 tablespoons olive oil
1 sweet Italian turkey sausage, casing removed
1/2 red onion, sliced
4 bell peppers (one each red, green, orange, and yellow), cored and sliced
1/2 jalapeno, seeded and minced (optional)
2 teaspoons balsamic or red wine vinegar, or to taste
1/4 cup fresh goat cheese, crumbled
Black pepper Directions
1. Bring a large pot of salted water to a boil and add the spaghetti. Cook per package instructions until al dente, then drain, reserving 1/2 cup of the cooking water.
2. Meanwhile, heat 1/2 tablespoon of the olive oil in a large skillet over medium-high heat. Add the sausage and saute, crumbling it with a spatula, until browned, about 5 minutes. Transfer to a plate.
3. Pour off any fat, then heat the remaining olive oil in the pan. Add the onion and cook, stirring, for 1 minute, then add the bell peppers and, if desired, the jalapeno. Cook over medium-high heat, stirring occasionally, until the peppers are soft and beginning to brown, 15 minutes. Stir in the vinegar.
4. Add the drained pasta and reserved cooking water to the pan and toss over medium heat for 2 minutes. Take the pan off the heat and toss the pasta with the goat cheese. Season with black pepper and serve.
Nutrition facts per serving: 439 calories, 21g protein, 67g carbohydrate, 11g fat (2.7g saturated), 16g fiber
* Spelt is related to wheat, but it's higher in protein and vitamins. Its deep, nutty flavor gives pasta and breads a rich taste.
Spicy Salmon with Olive-and-Lemon Quinoa
Makes: 4 servings Prep time: 15 minutes Cook time: 15 minutes Ingredients
1/2 cup chopped scallions
Small pinch red pepper flakes
Pinch salt
1 1/2 tablespoons olive oil
Nonstick cooking spray
1 pound thick skin-on salmon fillet
1 cup quinoa*, rinsed and drained
2 tablespoons toasted pine nuts
2 tablespoons pitted, chopped black olives
1 tablespoon fresh lemon juice
1/2 teaspoon finely grated lemon zest Directions
1. Preheat the oven to 450 degrees. In a small bowl, combine the scallions and red pepper with the salt and 1/2 tablespoon of the olive oil.
2. Spray a small roasting pan with nonstick cooking spray and lay the salmon in it skin side down. Cover the fish with the scallion-and-red-pepper mixture. Roast the salmon in the top third of the oven until it is barely opaque at the center of the thickest part, about 15 minutes.
3. Meanwhile, bring 2 cups of water to a boil in a saucepan. Add the quinoa; cover and cook over low heat until the water is absorbed, about 12 minutes. Transfer to a bowl and add the remaining olive oil and the pine nuts, olives, lemon juice, and lemon zest. Serve the salmon over the quinoa.
Nutrition facts per serving: 472 calories, 31g protein, 30g carbohydrate, 26g fat (4.9g saturated), 3g fiber
* Technically a seed, quinoa is packed with protein and magnesium, a nutrient that lowers blood pressure. Light and fluffy, quinoa is perfect for salads and side dishes.
Beef-and-Vegetable Kebabs with Whole Wheat Couscous Pilaf
Makes: 4 servings Prep time: 30 minutes Cook time: 15 minutes Ingredients
1/4 teaspoon each ground cumin, ground coriander, ground cinnamon, and ground ginger
2 tablespoons fresh lemon juice
2 tablespoons olive oil
12 ounces lean boneless beef, such as round or rump roast, cut into 1-inch pieces
1 red bell pepper, cored and cut into 1/2-by-1-inch pieces
1 small yellow squash, cut into 1/2-by-1-inch pieces
1 small red onion, peeled and cut into 1/2-by-1-inch pieces
1/2 teaspoon salt
1 cup whole wheat couscous
3 tablespoons golden raisins
1/4 cup toasted sliced almonds
Sliced cucumber and tomato (optional)
Minced parsley (optional) Directions
1. Preheat the broiler. Stir the ground spices together in a medium bowl. Transfer a pinch of this mixture to a small bowl and set aside. Add the lemon juice and 1 1/2 tablespoons of the olive oil to the medium bowl; then add the beef, bell pepper, squash, and onion. Toss well to coat. Let sit for 15 to 20 minutes.
2. Meanwhile, add the remaining olive oil, the reserved spices, and the salt to 2 cups of water and bring to a boil. Stir in the couscous and raisins. Cover, remove from heat, and let sit for 5 minutes until the water is absorbed, then fluff with a fork. Fold in the almonds. 3. Thread the beef and vegetables on skewers. Set a wire cooling rack over a rimmed baking sheet and lay the skewers on the rack. Broil 3 inches from the heat, turning once or twice, until the vegetables are slightly charred at the edges and the meat is cooked, 10 to 15 minutes.
4. Remove the ingredients from the skewers and arrange them over the couscous accompanied by the cucumber and tomato slices and sprinkled with minced parsley if desired.
You don't have to be a vegetarian to benefit from eating more vegetables. Here are 10 ways to improve your diet.
1.Eat Local
Research substantiates the claim that populations who consume plant-based diets have less chronic disease, such as hardening of the arteries, heart disease, some cancers, diabetes, and obesity. In addition, plants contain vital health-promoting compounds in the form of pigments, phytochemicals, and antioxidants that reduce the onset of disease.
I'm not suggesting that everyone become a vegetarian; however, we all could benefit from eating more vegetables! So here are 10 ways to increase the veggies in your diet.
Join Something
Look into a Community Supported Agriculture program (CSA) where you support a local farm and get shares of the produce. Or look for an organic buying club.
Use part of your yard to plant a vegetable garden. You'd be surprised at how many types you can grow. Also, look into starting a community vegetable garden on unused or abandoned plots. Here are a few Web sites to get you started: Burpee: A family-owned gardening and seed company that's been around since 1876.
Cut up vegetables such as onions, broccoli, peppers, and asparagus in advance. Put them in pre-portioned baggies and store them in the fridge
4.Buy Prewashed and Precut Veggies
Get bags of prewashed lettuce (try for organic), broccoli and cauliflower florets, or precut mixed vegetables. Check out the salad bar to stock up on other precut veggies. Yes, this can be more expensive, but it still costs less (and is a lot healthier) than fast food. Also, get veggies that don't require much preparation, such as baby carrots, celery, and cherry tomatoes.
Learn how to cook your vegetables with flavor. Seek out fresh herbs such as basil, dill, and parsley, and spices such as oregano, salt, pepper, curry powder, cumin, and -- most of all -- fresh chopped garlic. Not only does garlic make vegetables taste amazing, it's an excellent source of manganese, a very good source of vitamins B6 and C, and a good source of selenium. Chopping garlic releases the enzyme that activates its phytochemicals. Cooking it too much, however, destroys that enzyme, so chop garlic and let it rest for about 10 minutes while you prepare other ingredients, then add it toward the end of the cooking process.
7.Get Inspired
There are several databases with healthy vegetable recipes, and they're free.
The Organic Food Shopper's Guide (Wiley, 2008) by Jeff Cox
In Defense of Food: An Eater's Manifesto (Penguin, 2008) by Michael Pollan
Field Guide to Produce: How to Identify, Select, and Prepare Virtually Every Fruit and Vegetable at the Market (Quirk Books, 2004) by Aliza Green
Field Guide to Herbs & Spices: How to Identify, Select, and Use Virtually Every Seasoning at the Market (Quirk Books, 2006) by Aliza Green
How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food (Wiley, 2007) by Mark Bittman
9.Experiment
Buy frozen veggies. It's not fresh or nothing. Frozen vegetables retain most of their nutrients, so they're an alternative for people who have trouble keeping their fridge stocked with fresh. Look for frozen spinach, bell peppers, asparagus, peas, broccoli, mixed vegetables, and green beans.
Eat Chinese or Indian, but make sure that you order your veggies steamed, and get brown rice.
Make a big pot of delicious veggie soup. It's easy.
10.Buyer Beware
Learn how to buy quality vegetables. Discover tricks of the trade, buy in season, and buy organic. Learn about the dirty dozen -- foods you really should buy organic.
Charles Stuart Platkin is a nutrition and public health advocate, founder and editor of DietDetective.com, the health and fitness network, and author of The Diet Detective's Calorie Bargain Bible. Copyright 2008 by Charles Stuart Platkin. All rights reserved. Reprinted with permission from www.dietdetective.com, April 2008.
Fitness!!! I love being outside, and working hard.
I love finding healthy, tasty recipes. I also LOVE helping people achieve their goals and accomplish things they never thought possible.
Bachelor of Science in Kinesiology -- Cal State Fullerton (emphasis in Exercise Science and Fitness).
CPR/First Aid/AED certified, and
finishing American College of Sports Medicine certification.
I have spent all my life in the athletics, starting as a gymnast then playing basketball, volleyball, and track and field. At the collegiate level, I competed in Track and Field and Women’s Basketball. Recreationally, I now have found a love for kickboxing, tennis, surfing, running, agility training, spin, and triathlon training.
Prior to starting personal training, I spent 5 years as a student athletic trainer for UCSB, SBCC, OCC, and Golden West College. I also worked for a physical therapy clinic as a physical therapist aide for 4 years.
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