Breast Cancer Health

Here's Your Healthy Tip of the Day:  Ladies, be vigilant and do a monthly self-examination, and see your ob/gyn at least once a year; twice if you are taking birth control pills or have an IUD. Self examination includes checking forany changes in the shape of your breasts, changes in skin color and texture, and  discharges.

Tuna and White Beans Make a Healthy and Yummy Lunch

Sometimes, lunch can be boring.  marthastewart.com has some very yummy lunch recipes that are also low in fat and heart healthy.  You don't have to be a cook to prepare some of these delicious meals and today, I'll share this one with you.  You can make this recipe and have 3 lunches from it.
Tuna and White Beans
Fish and beans are great sources of protein that will keep your arteries clear and your heart healthy. 
Mix together 1 can (5 ounces) oil-packed tuna (drained), 2/3 cup canned white beans (drained), such as cannellini, 1/4 cup raisins, 1/4 cup torn fresh flat-leaf parsley, the zest of 1/2 lemon, 1 tablespoon fresh lemon juice, and 1/8 teaspoon coarse salt.  Season with pepper.  Makes three 2/3 cup servings.
Per Serving (2/3 cup)
176 calories, 1g saturated fat, 3g unsaturated fat, 15mg cholesterol, 19g carbohydrate, 256 mg sodium, 16g protein, 3g fiber.

Here's Your Healthy Tip of the Day:  Lunch doesn't have to be boring.  Prepare your lunches in advance and store them in individual-sized tupperware containers.  Take your lunch to work.  You'll eat healthier, cheaper and feel better in the long run.

It's Snack Time!

Just because yesterday's lunch was so much fun, today I'm going to share Martha Stewart's Pita with Ricotta heart healthy snack with you:
This recipe is full of fiber, which will keep you feeling full during the afternoon hours of your day.
 
Pita with Ricotta
spread 1 tablespoon plus 1 1/4  teaspoons part-skim ricotta cheese onto 1/2 small whole-wheat pita.  Top with 2 or 3 chopped dried apricots, and 1 1/2 teaspoons sliced toasted almonds.  Drizzle with 1 teaspoon honey.  Season with pepper.  Serves 1.
Per Serving:  144 calories, 1g saturated fat, 2g unsaturated fat, 7mg cholesterol, 23g carbohydrate, 105mg sodium, 5g protein, 2g fiber.

Here's Your Healthy Tip of the Day:  Snacks can be healthy, hearty and yummy!  Get creative, be bold...think outside the chips and donut boxes!

Eating Out Without Overeating

During the holiday season, dining out can be extremely challenging; especially if you are salt sensitive like myself.  Here are some of the traps and pitfalls you might want to be conscious of when planning to attend all those holiday dinners and parties within the next 6 weeks:

Over-sized portions can really do you in.  Most restaurants' idea of an individual portion is actually enough food for three adults!  So, be smart and eat most of the green stuff on the plate and only 1/3 of the protein and white stuff.  Take a doggie bag home.  You can have a hot lunch for two days.  This will allow you to eat well and cheap!
Restaurant food seems to be tastier than what most folks cook at home. So, why not do what me and my companion do (for those fabulous places that do cook better than I can!)...split 2 appetizers between you and order one entree and share it.  You'd be surprised how full you are walking away from the table and you've tried 3 dishes to boot!
Being starving-hungry when you arrive to a restaurant is like the kiss of death. You'll order far more than you really need, you'll devour the bread basket and in my case, go for what is on the 'no no' salt list and suffer for it later on in the evening.  Even if you have to grab a quick piece of fruit or a smudge of peanutbutter on a cracker or rice cake, or a handful of nuts in your pocket for the cab ride before you go out for the evening...do it!  You won't be starved by the time you arrive to the restaurant and you will most likely make better food choices.
Once in a while, I'll just order a nice salad and stave off the entree order until I'm finished with my salad.  At times, I'll just order a lite appetizer instead of a main course.
Last but not least....the overweight people who love 'safety in numbers'.  These are the folks that pick and poke at their food during the first two courses and tell everyone at the table about their diets.  Then, when the dessert menu arrives, they try to talk everyone else at the table into ordering 'desserts to share', so they can have their extra 900 calories in sugar and fat.  Beware of these eaters...there's a reason why they never lose weight and cajoling you into group participation at dessert time only makes them fatter and kills all the planning and hard work you've done up to this point.

Here's Your Healthy Tip of the Day:  Hey...GIVE ME A TIP FOR ONCE!  What works for you?  Please share with all of us your own healthy tips when dining out!

What works for you?

Love Your Heart - Watch The Sugar

The holidays are approaching, therefore, get ready to be attacked by your relatives, every charity looking for donations, and the holiday goodies everyone decides to bake or buy.  Reuters recently reported on an Italian study that concluded the following:  there was a 25% increased risk of heart attack in women who ate high glycemic index foods (such as white bread, ice cream and foods made with white sugar) compared to women who didn't eat simple sugars.

Here's Your Healthy Tip of the Day:  eat foods high in fibre.  Be judicious with the goodies.  It's better to have one decent portion of cake or pie than 10 lousy cookies.  Have a slice and enjoy it...then just say 'no' to more.  Heart attacks and other cardiac events are not fun and can ruin not only your party, but put a major damper on the people who are obliged to escort you to the hospital.  When you attend a holiday event, fill yourself first with raw veggies, salads and fruit.  Eat protein with vegetables for your main course.  By the time white potatoes,breads and desserts are served, you'll be fairly full.  A good rule of thumb:  if you have to taste everything at the table, just take a tablespoon of each item.  You'll be full and think of it this way:  that's all you'd get at a 5 star Zagat rated restaurant on a very expensive tasting menu.  It's also good manners to leave enough for everyone else to taste!