The dish utilizes summer stone fruits, such as nectarines, peaches and apricots. However, this flexible recipe can be adapted based on seasonal changes or your personal preferences, and you’ll still get the same tasty results. For extra creaminess and a punch of protein, add a dollop of plain Greek yogurt on top.
Ingredients
1 pounds cherries, pitted and halved
4 cups mixed stone fruit, such as nectarines, peaches and apricots, peeled, pitted and sliced
3 tablespoons whole-wheat flour
1/2 cup old-fashioned rolled oats
1/4 cup almonds, sliced
2 tablespoons raw sugar, turbinado or firmly packed light brown sugar
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/8 teaspoon salt
2 tablespoons walnut oil or canola oil
1 tablespoon dark honey
Instructions
Preheat the oven to 350°F. Lightly coat a 9-inch square baking dish with cooking spray. In a bowl, combine the cherries and stone fruits. Sprinkle with the flour and turbinado sugar and toss gently to mix.
To make the topping, in another bowl, combine the oats, almonds, flour, turbinado sugar, cinnamon, nutmeg, and salt. Whisk to blend. Stir in the oil and honey and mix until well blended.
Spread the fruit mixture evenly in the prepared baking dish. Sprinkle the oat-almond mixture evenly over the fruit. Bake until the fruit is bubbling and the topping is lightly browned, 45-55 minutes. Serve warm or at room temperature.
Serves 6.
Nutritional Information Amount per serving
Calories: 224
Total fat: 8 g
Saturated fat: 1 g
Sodium: 52 mg
Total carbohydrate: 38 g
Dietary fiber: 5 g
Protein: 4 g
Don’t like to cook? Can’t resist junk food? Use practical strategies to overcome your biggest healthy-eating challenges.
Life doesn’t follow a perfectly smooth course. You will inevitably run into obstacles on the journey to healthy eating. It’s how you respond that makes the difference. For long-term success, you’ll need strategies in place to solve problems as they arise. The first step is to identify and define potential roadblocks and brainstorm solutions. Identify the barriers most likely to get in your way and plan ahead how you’ll face those challenges.
Roadblock: “I don’t have time to make healthy meals.”
Healthy detours: If you use smart cooking strategies, creating a healthy meal doesn’t have to take too much time. Planning ahead is a great time-saver.
For example, shop for several meals at one time, or prepare foods over the weekend and then freeze meal-sized portions to reheat during the week. You can also keep it simple with a fresh salad and low-calorie dressing, a whole-grain roll and a piece of fruit, or a healthy sandwich, soup or entree from a deli or grocery store.
Roadblock: “I don’t like vegetables and fruits.”
Healthy detours: You don’t need to like all fresh vegetables and fruits. Just find some that you enjoy. Experiment by sampling produce you’ve never eaten before. Add fruits or veggies to your favorite recipes, or replace meat with vegetables when possible. Experiment with new ways to prepare produce, such as grilling pineapple or lightly cooking vegetables if you don’t like them raw.
Roadblock: “I don’t like to cook.”
Healthy detours: Not interested in becoming a gourmet chef? No problem. Many cookbooks offer recipes for quick and easy healthy meals. Or you can use creative shortcuts that don’t require a lot of cooking, such as prepackaged vegetables and lean meats. Also, remember that cooking is a skill: The more you practice, the better you will become.
Roadblock: “My family doesn’t like to try new things, and it’s too much work to make two different meals.”
Healthy detours: You’re right — you don’t want to fall into the trap of making the “good” food for the family and the “diet” food for yourself. So instead, ask for your family’s input — and help — on healthy foods they’d like to try, which may make them more willing to experiment.
Take it slow, and make a few small changes each week. You may be able to make some dishes healthier and tastier and your family won’t even realize it. If you have a favorite dish that you don’t want to abandon, prepare it with a different cooking method, such as baking rather than frying.
Roadblock: “I can’t resist junk food!”
Healthy detours: As you prepare your healthy-eating plan, ask yourself how you can fit the occasional treat into the plan without derailing your overall weight-loss efforts. If you give up all your favorite foods, you’ll feel deprived, which decreases your chances of successful weight management. Give yourself permission to eat them on occasion and in moderation. Find a happy medium for high-calorie foods. Could you take the kids out for ice-cream cones once a week or buy a small bag of chips for the Sunday-afternoon football game? That’s better than buying a gallon of ice cream for your freezer, where it causes constant temptation.
You can also try healthier versions of your favorite snack foods, such as baked, rather than regular, potato chips. In addition, eat healthy foods before having your treat. It can help you eat less of your favorite treats.
Roadblock: “When eating out, I like to eat large portions of my favorite foods, not something healthy.”
Healthy detours: It’s OK to occasionally have your favorite foods if you do it healthfully. For example, when at a restaurant, eat half of your favorite meal and save the other half for the next day. Or, if you know you’ll be eating extra calories, increase your exercise for the day. Explore ways to make your favorite dish healthier. If your meal contains a rich sauce, for instance, ask for it on the side so that you can control how much of it you eat. If you dine out often, however, it’s best to make healthy choices part of your routine. You don’t want a large indulgence to cancel out all your good efforts.
Roadblock: “I don’t eat breakfast because I’m not hungry in the morning.”
Healthy detours: Research shows that eating breakfast helps people better manage their weight, in part because it helps keep them from feeling ravenous and overeating later in the day. So, even if you’re not hungry, try to eat a little something in the morning. Start gradually by planning to have breakfast twice a week and then work toward eating breakfast every day. Keep foods on hand that you can take with you on busy days, such as apples, bananas, whole-grain bagels and yogurt in single-serving containers.
Roadblock: “Keeping food records — measuring food, keeping track and figuring out calories — takes too much work.”
Healthy detours: Losing weight does take time and effort. That will gradually lessen as you get used to knowing what serving sizes should look like and how many calories you should have each day. But, initially, keeping detailed records will help you work toward your main goal: reaching a healthy weight. Make these initial steps easier on yourself by keeping your food record and serving-sizes chart handy and logging your entries after each meal instead of at day’s end.
To make the pesto spread, place basil leaves, pumpkin seeds, Parmesan, garlic and salt in a food processor. Process ingredients until they are well-blended and fairly smooth. Add mayonnaise and pulse until just blended. Set aside.
Heat oven to 375 F. Lightly coat a baking sheet with olive oil or cooking spray.
Coat one side of each slice of bread with cooking spray. Lay bread slices on baking sheet with coated side facing down. Spread 1 1/2 tablespoons of basil pesto mayo on each slice of bread. Place 1/4 cup mozzarella, 4 ounces of turkey and 2 slices of tomato on two of the bread slices. Top sandwich with the remaining two slices of bread.
Bake for 10 to 15 minutes or until sandwich is warmed through and golden brown. Cut in half and serve.
Ingredients
1/4 cup unsweetened apple juice
2 tablespoon lemon juice
1 tablespoon canola oil
2 1/4 teaspoon brown sugar
1/2 teaspoon Dijon mustard
1/4 teaspoon apple pie spice
1 medium red apple, chopped
6 cups spring mix salad greens
Instructions
Mix the apple juice, lemon juice, oil, brown sugar, mustard and apple pie spice in a large salad bowl. Add the apple and toss to coat. Add the salad greens and toss to mix just before serving.
Serves 6.
Nutritional Information Amount per serving
Calories: 80
Cholesterol: 0 mg
Total fat: 4 g
Saturated fat: 0 g
Monounsaturated fat: 2 g
Trans fat: 0 g
Sodium: 20 mg
Total carbohydrate: 13 g
Dietary fiber: 3 g
Sugars: 10 g
Protein: 1 g
Minestrone is a thick, hearty soup that usually contains vegetables, pasta, and peas or beans. This version uses unsalted chicken broth and fresh tomatoes rather than canned tomatoes to limit the sodium content.
Number of servings
Serves 4
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
1/3 cup chopped celery
1 carrot, diced
1 garlic clove, minced
4 cups fat-free, unsalted chicken broth
2 large tomatoes, seeded and chopped
1/2 cup chopped spinach
1 can (16 ounces or about 1 1/2 cups) canned chickpeas or red kidney beans, drained and rinsed
1/2 cup uncooked whole-grain small shell pasta
1 small zucchini, diced
2 tablespoons fresh basil, chopped
Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and saute until softened, about 5 minutes.
Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.
Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes, no salt added, including juice
2 teaspoons dried basil or oregano
1 ounce soft goat cheese, crumbled
1 tablespoon Parmesan cheese
Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.
In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.
Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, basil or oregano and simmer 1 minute more.
In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.
To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.
Many people have given up their favorite sugary drink for its diet alternative in hopes of losing weight and boosting their health. But according to a study at the Karolinska Institute in Sweden, zero-calorie diet drinks can be just as bad as sugar-laden, calorie-loaded drinks, especially when it comes to weight gain and diabetes.
Researchers found that the artificial sweeteners in diet drinks, such as sodas, stimulate the appetite leading to weight gain. In addition, artificial sweeteners negatively impact the balance of “good” and “bad” bacteria in the gut, leading to glucose intolerance and triggering type 2 diabetes. Furthermore, while artificial sweeteners contain no actual sugar, they fool the pancreas into secreting insulin. Over time, these “false alarms” can lead to insulin resistance, weight gain, and diabetes.
Since 55-60% of our body weight is made up of water, that’s what we should be drinking: just plain water. If you need to “jazz it up” a bit, add a squeeze of lemon but no sweetener (not even stevia). If you like your water chilled, that’s OK too.
Have you heard of the Dietary Approaches to Stop Hypertension (DASH) diet for high blood pressure or the Mediterranean diet for heart health? When it comes to protecting your brain health, a hybrid of the two eating styles may be best.
Dubbed the “MIND” diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, this eating pattern goes big on natural plant-based foods while limiting red meat, saturated fat and sweets. And observational studies suggest the diet can reduce the risk of developing Alzheimer’s disease by up to 53 percent as well as slow cognitive decline and improve verbal memory.
Researchers developed the diet by looking at the Mediterranean and DASH diets, then focusing on the foods with the most compelling findings in dementia prevention. Vegetables, especially leafy greens, rose to the top. In general, fruit didn’t, though berries made the list.
Then researchers tracked detailed eating logs in an older adult population for an average of 4.5 years to uncover trends among the diets of those who developed dementia versus those who didn’t. Their discovery: Older adults whose diets most closely resembled the pattern laid out in the MIND diet had brains as sharp as people 7.5 years younger. That’s a substantial difference, since delaying dementia by just five years has been suggested to cut the cost and prevalence of the disease in half.
Want to see how your diet stacks up? Give yourself a point for each of the following MIND diet rules you typically follow in your life (up to a max of 15 points).
At least three servings of whole grains a day
Green leafy vegetables (such as salad) at least six times a week
Other vegetables at least once a day
Berries at least twice a week
Red meat less than four times a week
Fish at least once a week
Poultry at least twice a week
Beans more than three times a week
Nuts at least five times a week
Fried or fast food less than once a week
Mainly olive oil for cooking
Less than a tablespoon of butter or margarine a day
Less than a serving of cheese a week
Less than five pastries or sweets a week
One glass of wine or other alcoholic drink a dayAnother interesting takeaway: You don’t have to have a perfect diet to benefit. While the adults in the study who followed the diet most closely (an average score of 9.6 points out of 15) saw the biggest drop in their Alzheimer’s risk, the ones who scored in the middle (7.5 points) still cut their risk by over a third. Consider targeting just one or two of the habits above to improve your score — and your brain health.
While both the MIND and Mediterranean diets yield similar reductions in Alzheimer’s risk, the MIND diet is more flexible, which may make it easier to follow for some Americans. For example, the Mediterranean diet recommends eating fish multiple days a week, which can be a challenge.
Before you start an exercise program or routine, a thorough medical history and evaluation are recommended so you and your doctor can identify limitations on certain exercise movements. It is highly recommended that you receive proper instructions for performing these exercises before beginning your exercise routine or program. Anaerobic exercise is not recommended for some people with certain heart or orthopedic conditions. Discuss this with your doctor.
Types of Exercise
Types of Exercise
The two basic types of exercise include:
Aerobic exercise: any activity involving large muscles, done for an extended period of time. Aerobic exercise is done primarily for cardiovascular fitness and weight loss.
Anaerobic exercise: any activity that does not require oxygen for completion of movement. Usually refers to resistance training. Anaerobic exercise is done primarily for increased muscle mass and toning.
Aerobic Exercise
Aerobic exercise has three important parts:
Warm-up – three to five minutes of exercise at a lower intensity (for example: speed or grad for treadmill) to warm up your muscles and slowly increase your heart rate
Conditioning – aerobic exercise conducted for a specific duration (e.g. 30-45 minutes) in which the target heart rate is achieved and maintained.
Cool-down – three to five minutes of exercise at a lower intensity to bring down your heart rate and lessen risk of injury
Mode — The type of activity you choose to do. Activities should include those that work the large muscles, such as walking, jogging, swimming, aerobic dance, or cycling. There are many types of exercise you can do. Find an activity you enjoy and will tolerate long term. Recommended: any activity that you enjoy.
Intensity — How hard you work for the duration of the activity. Recommended target heart rate: 60% to 80% of your predicted maximum heart rate. (Predicted maximum heart rate = 220 minus your age).
Those with heart disease should discuss exercise with their physician. Some heart conditions may require a modified or supervised exercise program. Medications may have an effect on heart rate; therefore if you are taking any cardiac or blood pressure medications, ask your doctor if they have any impact on your target heart rate.
Duration – Length of time of the activity. Recommended: 30 to 60 minutes, depending on your goals.
Frequency – The number of days per week that you exercise. Recommended: three to seven days per week, depending on your goals.
The American Heart Association (AHA) guidelines call for a minimum of 30 minutes of aerobic physical activity performed at moderate intensity (60%-80% maximum heart rate), either in one continuous period or in intervals of at least 20-minutes duration on most — preferably all — days of the week. This is the amount called for to reduce the risk of coronary disease. It is equivalent to briskly walking at least 1.5 miles per day or raking leaves for half an hour. For weight control, you may need to increase the amount of time you exercise to burn more calories.
Anaerobic Exercise
Anaerobic exercise involves using free weights or machines to build muscle mass and tone.
Mode – The activity that you choose to work a particular muscle group.
Intensity – The amount of weight you lift during a set.
Repetition – A complete movement of a particular exercise.
Sets – A group of repetitions. For toning, 12 to 20 repetitions with lighter weights are usually recommended. In contrast, fewer repetitions (such as 8 to 12) with heavier weights are performed to build muscle mass.
Recovery – The amount of time you rest in between sets. The recovery ranges from 0 to 180 seconds.
Frequency – The number of days per week that you perform strengthening exercises. Strengthening exercises should be performed with a day or two of rest in between workouts.
Set Goals
Exercise advertisements often target simplified exercise routines and spot reduction. Some exercise advertisements sell the belief that one machine will work your entire body and give you the results you need. Some machines are good for cardiovascular conditioning; however, they may not be good for other reasons, such as joint or balance limitations. To establish a proper exercise routine, you need to follow a few basic guidelines.
Find out what the recommended exercise guidelines are for your personal health condition
Before you start an exercise program or routine, a thorough medical history and evaluation are recommended so you and your doctor can identify limitations on certain exercise movements. It is highly recommended that you receive proper instructions for performing these exercises before beginning your exercise routine or program. Anaerobic exercise is not recommended for some people with certain heart or orthopedic conditions. Discuss this with your doctor.
Set goals
A complete exercise program requires three components:
Stretching – to enhance flexibility of your joints and limit injury
Aerobic or conditioning – to help you lose weight and improve cardiovascular fitness
Anaerobic exercise or toning – to help you build or tone muscles
When setting goals, it is important to design a program that you can do in a schedule that you will definitely keep. Look at your calendar and schedule in your exercise sessions. You do not have to do all three components of the exercise program every day, but to lose weight the most important component will be aerobic conditioning. If you need to start by exercising in 10-minute increments, that’s OK. Every week or so, your goal will be to increase the amount of time you exercise until you are exercising at least 30 minutes per session.
Track Success
Exercise advertisements often target simplified exercise routines and spot reduction. Some exercise advertisements sell the belief that one machine will work your entire body and give you the results you need. Some machines are good for cardiovascular conditioning; however, they may not be good for other reasons, such as joint or balance limitations. To establish a proper exercise routine, you need to follow a few basic guidelines.
Find out what the recommended exercise guidelines are for your personal health condition
Before you start an exercise program or routine, a thorough medical history and evaluation are recommended so you and your doctor can identify limitations on certain exercise movements. It is highly recommended that you receive proper instructions for performing these exercises before beginning your exercise routine or program. Anaerobic exercise is not recommended for some people with certain heart or orthopedic conditions. Discuss this with your doctor.
Keep track of your success
There are several ways to monitor your success:
Improvement in endurance – keep an exercise diary. Note changes in how your feel with your exercise, such as: being able to go farther, having to increase the intensity of the activity to achieve your target heart rate, feeling less short of breath, etc.
More room in your clothes – you should feel better in your clothes. They should fit better or you may notice they are getting bigger (you are getting smaller!).
Keeping measurements – Keeping records of your weight or inches may be helpful to track your success. However, some people get discouraged if they do not see big changes. While your fat level may be decreasing, you may be increasing in lean body mass. Since muscle weighs more than fat, it may appear that you are not losing weight, but maybe even gaining weight. Use other measurements for success instead of weight loss such as toner legs and arms, decreases in waist, hip or arm measurements, increased energy levels or improvements in your overall health.
What is a body composition test?
A body composition test is a way to determine your current percentage of body fat. It is also a way to track progress during your exercise program. A body composition test is more accurate in determining your ideal body weight. The ideal range for females is 18 to 26% body fat. The ideal range for males is 12 to 17% body fat.
When to Call the Doctor
Exercise advertisements often target simplified exercise routines and spot reduction. Some exercise advertisements sell the belief that one machine will work your entire body and give you the results you need. Some machines are good for cardiovascular conditioning; however, they may not be good for other reasons, such as joint or balance limitations. To establish a proper exercise routine, you need to follow a few basic guidelines.
Find out what the recommended exercise guidelines are for your personal health condition
Before you start an exercise program or routine, a thorough medical history and evaluation are recommended so you and your doctor can identify limitations on certain exercise movements. It is highly recommended that you receive proper instructions for performing these exercises before beginning your exercise routine or program. Anaerobic exercise is not recommended for some people with certain heart or orthopedic conditions. Discuss this with your doctor.
When to call the doctor
If you have any of the following symptoms while exercising, stop the activity and rest. If the symptoms do not go away, call your doctor:
Heart palpitations (feeling of “skipped” heart beat or irregular heart beat)
Chest pain
Increased shortness of breath
Dizziness or lightheadedness
Pressure or pain in your chest, neck, arm, jaw or shoulder
Weakness
Unexplained weight gain or swelling (Call your doctor right away)
When taking certain medication, be sure to avoid eating grapefruit and drinking grapefruit juice. While grapefruit is delicious and has many health benefits, it can interact with some common medication, causing serious side effects. It doesn’t take much either, as one-half grapefruit or a single glass of grapefruit juice is enough to cause this. And the effect can last for several days.
Medications are processed in your liver and small intestine by a group of proteins called cytochromes. Cytochromes break down medications, thereby reducing their levels. Grapefruit, as well as Seville oranges, tangelos, pomelos, and Minneolas, contain naturally-occurring compounds called furanocoumarins. Furanocoumarins can disrupt the activity of cytochromes. By slowing down the breakdown of medicines, grapefruit can increase the levels of these medications in your blood, thereby increasing their side effects.
Here are 33 common medications that can interact with grapefruit:
Some cholesterol medications:
Atorvastatin (Lipitor)
Lovastatin (Mevacor)
Simvastatin (Zocor)
Certain blood pressure medications:
Felodipine
Nifedipine (Procardia)
Losartan (Cozaar)
Eplerenone (Inspra)
A few heart rhythm medications:
Amiodarone
Dronedarone (Multaq)
Some anti-infection medications:
Erythromycin
Rilpivirine and related HIV drugs
Primaquine and related antimalarial drugs
Albendazole
Several mood medications:
Bupropion (Wellbutrin)
Quetiapine (Seroquel)
Lurasidone (Latuda)
Ziprasidone (Geodon)
Buspirone (Buspar)
Diazepam (Valium)
Midazolam (Versed)
Triazolam (Halcion)
Certain blood thinners:
Apixaban (Eliquis)
Rivaroxaban (Xarelto)
Clopidogrel (Plavix)
Ticagrelor (Brilinta)
Clopidogrel
Several pain medications:
Fentanyl
Oxycodone
Colchicine
A few erectile dysfunction and prostate medications:
zes summer stone fruits, such as nectarines, peaches and apricots. However, this flexible recipe can be adapted based on seasonal changes or your personal preferences, and you’ll still get the same tasty results. For extra creaminess and a punch of protein, add a dollop of plain Greek yogurt on top.
