Berries and other colorful fruits and veggies

Eat Your Colors

By Katie Gilbert
Special to eDiets

Accomplish your weight-loss goals with the help of Oprah's personal trainer, Bob Greene. Try his Total Body Makeover, along with eDiets's support system, shopping lists and recipes, by clicking here. Start today and get a free copy of eDiets' Weight-Loss Guide, a $10 value -- it's packed with health, diet, fitness and beauty advice.

Next time you're ambling down the produce aisle, keep an eye out for some of the smallest and little-known food superheroes -- dark berries.

A new study finds that adding boysenberries and black currants to your diet can give you an anti-aging boost that can protect all parts of your body and even postpone the development of Alzheimer's disease and dementia.

Berries and other colorful fruits and veggies are chock full of polyphenols, a type of antioxidant that buffers against disease by protecting even the tiniest of bodily cells from the natural stresses of the environment and aging. These helpful chemicals -- also found in green tea, olive oil, dark chocolate and pomegranates -- keep your cells (and you) vibrant and active.

How can you reap the benefits of these mighty little age-fighters? One author of the study, which will appear in the Journal of the Science of Food and Agriculture, offers some refreshingly simple advice: Eat your colors.

Since polyphenols are largely responsible for providing plants their hues, choosing a varied color palate translates into treating your body to a vast array of the antioxidants. Include blueberries, strawberries, cranberries, purple grape juice, pomegranates on your plate. The more closely your diet resembles a rainbow, the better.

People may not realize a colorful diet is actually a heart-healthy diet, says James Joseph, a neuroscientist and director of the Neuroscience Lab at the USDA Human Nutrition Research Center on Aging at Tufts University. Antioxidants protect arteries by keeping them supple and strong. Healthy arteries not only mean a healthy cardiovascular system but healthy gray matter as well. "What's good for your heart is also good for your brain," Joseph said.

It's possible that someday we'll use berry extracts in supplements or processed foods, says Joseph, but he believes that the eating fresh berries provides the most bang for your buck. Important compounds can easily be lost in processing berries, he says. Indeed, there may be chemicals in fruits and veggies that we haven't even been identified.

Still, adding color to your diet isn't a quick fix. If you're serious about heart and brain health, "you want to make this a lifestyle," Joseph says. Healthy living means the triad of behavior: diet, physical and mental exercise.

Exercise affects brain in a way that's similar to polyphenols. Researchers from the McKnight Brain Institute of the University of Florida find that rats with exercise wheels in their cages show fewer signs of aging in their brains than their sedentary peers, and the same conclusions have been drawn by comparing elderly humans who exercise with those who do not.

That leaves mental exercise as the last leg in the triad. Reading books, tackling crossword puzzles and other kinds of brain workouts may be as powerful in Alzheimer's prevention as black currants and boysenberries.

Knowing is half the battle. Now that we know food and exercise are potent weapons in the battle against disease, we have one less excuse not to put up a superhero-worthy fight.

If you're ready to take that first step, eDiets has 22 programs for you to choose from -- we'll customize the plan of your choice just for you. We have more than 100 support groups; our support network is one of the many reasons why we're so effective in helping our members lose weight. Visit eDiets to complete a free profile and get started losing today.

Katie Gilbert is an editorial intern at Psychology Today

Mushrooms Health Benefits; Recipe

Beef and Mushroom Kebabs

From Sonoma Diet

Misunderstood Mushrooms

Mushrooms have gotten a bad rap through the years as a tasty but mostly nutrient-free part of your diet. In fact, this isn't true. Mushrooms can be a great source of fiber, B vitamins, potassium, selenium, copper, iron, zinc, and other minerals. Try to make these fungi (they're not vegetables!) a regular part of your day, and don't be afraid to try different varieties. Drop them raw into salads, thread them on kebabs, or roast them with herbs and a little olive oil.

The flavorful blend of black pepper, oregano, and thyme is the perfect way to spice up your kebabs!

PREP: 25 minutes MARINATE: 30 minutes to 1 hour GRILL: 8 minutes MAKES: 6 servings

1/3 cup balsamic vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons water
1 medium shallot, thinly sliced
2 tablespoons chopped fresh oregano or 2 teaspoons dried oregano, crushed
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme, crushed
2 cloves garlic, minced (1 teaspoon minced)
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds beef tenderloin or boneless sirloin, cut into 1-inch cubes
Kosher salt
Freshly ground black pepper
8 ounces fresh mushrooms
12 cherry tomatoes

1. For marinade, in a medium bowl combine vinegar, oil, water, shallot, oregano, thyme, garlic, the 3/4 teaspoon kosher salt, and the 1/2 teaspoon pepper.

2. Season meat with additional kosher salt and pepper. Place meat in a self-sealing plastic bag set in a shallow dish. Pour half of the marinade over meat. (Reserve remaining marinade for vegetables.) Seal bag; turn to coat meat. Marinate meat in refrigerator for 30 minutes to 1 hour, turning bag occasionally.

3. Place mushrooms and cherry tomatoes in another self-sealing plastic bag set in a shallow dish. Pour remaining marinade over vegetables. Seal bag; turn to coat vegetables. Marinate at room temperature for 20 minutes.

4. Drain meat and vegetables, discarding marinade. On 12 10-inch skewers,* alternately thread beef, mushrooms, and tomatoes, leaving a quarter-inch space between pieces.

5. For a charcoal grill, place kebabs on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning kebabs once halfway through grilling. Allow 8 to 12 minutes for medium-rare doneness (145°F), or 12 to 15 minutes for medium doneness (160°F). (For a gas grill, preheat grill. Reduce heat to medium. Place kebabs on grill rack over heat. Cover and grill as above.)

Nutrition Facts per serving: 220 cal., 11 g total fat (4 g sat. fat), 70 mg chol., 177 mg sodium, 4 g carbo., 1 g fiber, 25 g pro.

*Note: If using wooden skewers, soak them in water for at least 1 hour before use. Broiler method: Place kebabs on the unheated rack of a broiler pan. Broil 4 to 5 inches from the heat until desired doneness. Allow 8 to 12 minutes for medium-rare doneness (145°F), or 12 to 15 minutes for medium doneness (160°F), turning once halfway through broiling.

Mojitos on the Beach

Phase 1 South Beach Recipe
From the South Beach Diet

We made this refreshing summer cocktail Phase 1-friendly by omitting the alcohol and using a sugar substitute in lieu of sugar or syrup. It's just as delicious as the original, but you can enjoy this cooling mocktail any time of the day!


Serves 1

Ingredients:

Fresh mint
1 lime
1 package sugar substitute
Crushed ice
6 ounces lime-flavored sparkling water

Instructions:

Crush a sprig of mint in the bottom of a cocktail glass. Squeeze the juice of one fresh lime into the glass. Add 1 package of sugar substitute, crushed ice, and 6 ounces of lime-flavored sparkling water. Garnish with mint and serve.

Nutritional Information:

20 calories
0 g total fat (0 g sat)
0 mg cholesterol
7 g carbohydrate
0 g protein
0 g fiber
0 mg sodium

Atkins Pizza Low Carb Recipe

Atkins White Pizza

With three different cheeses and fresh broccoli florets, this healthy Atkins pizza recipe is like a little slice of heaven.A delicious change of pace from tomato-topped pizzas. If you prefer, substitute chopped spinach or Swiss chard for the broccoli.

Ingredients

1 box (12.6 oz) Atkins Quick and Easy Country White Bread Mix
5 Tbsp. extra-virgin olive oil, divided
2 garlic cloves, finely chopped
2 cups cooked broccoli florets
3/4 cup whole milk ricotta cheese
1/2 cup shredded mozzarella cheese
2 Tbsp. grated Parmesan cheese
1/2 tsp. dried oregano

Directions

Combine bread mix and yeast in a large bowl. Add 1 1/2 cups warm water and 3 tablespoons olive oil. Mix with a spoon to form a soft dough. Knead gently for one minute; shape into a ball. Cover with plastic, and let rise for 1 hour or until dough is doubled in size.

While dough is rising, heat 1 tablespoon oil in a large skillet over medium heat. Cook garlic 30 seconds, until starting to color. Add broccoli and cook 2 minutes, until heated through. Remove from heat; stir in ricotta cheese.

Heat oven to 450 degrees. Shape pizza dough into a 14 round and transfer to a wire mesh pizza screen or a pizza pan with holes. Spread broccoli mixture over dough leaving a 1/2 border. Top with mozzarella and Parmesan cheeses. Sprinkle with oregano and remaining tablespoon of oil.

Bake pizza 20 to 22 minutes, or until puffed and nicely browned.

Makes eight servings. Nutritional values per serving: 13g fat, 29g protein, 18g carbohydrate, 11g fiber and 7g net carbs.

This recipe comes from Atkins Diet

More low-carb recipes await you! Visit Atkins Diet to complete a free diet profile and get started on your weight loss journey today!

Multi-Grain Waffles

The Essential EatingWell Cookbook: Good Carbs, Good Fats, Great Flavors

NUTRITION PROFILE:

Low Calorie | Low Sodium | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

Traditional waffles are a butter-laden, high-carb indulgence, but they make the transition to good fats and smart carbs beautifully, yielding crisp, nutty-tasting waffles with all the sweet pleasure of the original. The batter can also be used for pancakes.

Makes 8 servings, 2 waffles each
ACTIVE TIME: 30 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Moderate

2 cups buttermilk
1/2 cup old-fashioned rolled oats
2/3 cup whole-wheat flour
2/3 cup all-purpose flour
1/4 cup toasted wheat germ or cornmeal
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
2 large eggs, lightly beaten
1/4 cup packed brown sugar
1 tablespoon canola oil
2 teaspoons vanilla extract

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

More can be found at The Essential EatingWell Cookbook: Good Carbs, Good Fats, Great Flavors

	Patsy Jamieson (Editor)
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Reviews:
"Since I bought this book, I can't wait until I can try a new recipe. Each dish has prescribed preparation time broken down into actual hands-on prep time and oven time. This has simplified my life and allowed me to quickly change a menu at the last minute if I suddenly have less time to spend at the kitchen counter in the middle of my multi-tasking. Even the recipes that I'm skeptical of turn out delicious and I find I'm craving some of the new taste combinations. " -- Georgetown Gal (McLean, VA)

"Since I checked the book out a few weeks ago, I have tried several recipes and they have all been GREAT" -- Rachael S. Pensiero (Dallas, TX)

"The recipes are perfect for most diet plans, as well as anyone not on a diet that just wants to eat better. South Beachers can use this book, so I'm not sure why the previous reviewer gave it a poor review, especially since she hadn't even browsed the book. Some of the recipes do use white sugar, but there are plenty of recipes in this cookbook to qualify for the South Beach and Sonoma Diets. Weight Watchers are in luck because every recipe includes calories, fat, and fiber counts, so they can easily calculate the points." -- Suzanne "3fatchicks.com" (TN)

" An excellent guide for those who really want to change their eating habits!"-- Ingrid Straziota (Caracas, Venezuela)

"Fantastic taste, easy to find ingredients. #1 on our shelf" -- A. Decourcey (Colorado USA)

" You must stock this in your kitchen library!" -- -- Alyson (Boston, MA USA)

The Power of Potato

I'd like to start a little discussion today about carbohydrates... and in particular, potatoes. One reason I wanted to mention this is because so many health and fitness professionals trash talk potatoes about being a bad carbohydrate choice because of the high glycemic index. Some even say such ridiculous things as "avoid any and all white carbohydrates".

Ok, now while I certainly agree that white bread and refined white sugar are two of the worst things we can be feeding our bodies, I definitely don't agree with avoiding any and all "white carbohydrates". Now I know all of the buzz lately has been about colorful foods and the protective antioxidants that they contain. They tell you to focus on colors and stay away from white. It's true that colorful foods are great, but it is a big mistake to specifically avoid white foods! There are plenty of white foods that have specific nutrients that are hard to find elsewhere. Let's look at a few examples...

What about onions and garlic? They are both white and they are chock full of protective phytonutrients, vitamins, and trace minerals that aren't easy to find eslewhere in a normal diet... such nutrients as allicin, quercetin (an important flavonoid), chromium, and other unique anti-inflammatory nutrients.

Another example of something white that is great for you is cauliflower. Cauliflower is loaded with vitamin C, fiber, minerals, and special compounds such as glucosinolates and thiocyanates, which are specifically abundant in cruciferous vegetables such as broccoli, cauliflower, and cabbage.

Not many people realize this, but surprisingly, even white mushrooms have high levels of unique nutrients and antioxidants. White mushrooms are high in a couple types of antioxidants called polyphenols and ergothioneine.

Now that also leads us to another example - white potatoes (which by the way, can also be found in red, yellow, purple varieties, etc). Many health professionals claim that potatoes are a bad carbohydrate because they are thought to have a high glycemic index. First of all, if you've read my Truth about Six Pack Abs book, then you understand that glycemic index is not necessarily the most important factor in choosing your carbohydrates.

While a generalization can be made that most low glycemic index carbohydrate choices will help you lose body fat easier than high glycemic index choices, it is not all that it's cracked up to be. There are many other factors that determine how your body will react-to and process the carbohydrates you ingest, such as glycemic load and also how you combine the high GI food with other foods.

For example, using glycemic load as an example... it is known that watermelon has a high glycemic index. However, the glycemic load of a normal serving of watermelon is just way too low for your body to start packing on body fat just because you ate a high glycemic index fruit. You would have to eat such an enormous quantity of watermelon just to get enough grams of carbohydrates to have any negative glycemic effect, that it is just non-sensical.

Not to mention that watermelon is also a great source of vitamins, minerals, and lycopene. There's just no reason to avoid it simply because it has a high GI. My point is... candy bars, cupcakes, and donuts make you fat... NOT watermelons, carrots, or potatoes.

Also, as i mentioned, food combinations are important in how your body processes the carbohydrates and the associated blood sugar and insulin response you receive. For example, if you mix a high glycemic index carbohydrate with an extra source of fiber, healthy fats, or even certain proteins, many times the blood sugar and glycemic response will be slowed down considerably by the way you combined the food. Again, I talk in detail about this entire topic in my Truth about Six Pack Abs book

Alright, so back to my point that white potatoes are actually a healthy carbohydrate as long as you eat them in the right form... with the entire skin, and please don't ruin them by deep frying them into french fries either! French fries are one of the most evil things ever invented for your health, but only because we ruin them by soaking them in a scorching bath of trans fats in the deep fryer from the hydrogenated oils that are typically used.

Keep in mind that potatoes contain so many vitamins and minerals that the list is way too long to even try. Also, as long as you eat the skins, you get a decent shot of fiber too.

On the topic of potatoes not being so bad after all, I don't remember where I saw this referenced, but I recently saw a particular study that had participants eat something like 7-9 whole potatoes per day for several weeks. At the conclusion of the study, the potato eaters had actually consistently lost wei.ght! I'd venture a guess that the reason the people lost we.ight is that they were probably so full from eating all of those damn potatoes, that they actually consumed less calories than normal! An average sized potato only has about 100-120 calories, and I can surely imagine you'd be full constantly from eating 7-9 potatoes each day.

Now I would never recommend going to those extremes, but my point is that an occasional potato is not going to hurt your efforts to get lean, especially if you combine it with some other fibrous vegetables and maybe a healthy fat and some protein. On that note, I have one of my favorite recipes for you, using potatoes.

Geary's Lean-Body Potato Side Dish

• Desired quantity of baby potatoes (I like to use this mixture I found recently at a health food store... it is a mixture of white, red, yellow, and purple baby potatoes)
• 1 red pepper
• 1 green pepper
• 1 yellow pepper
• 1 or 2 onions
• a couple cloves of garlic, finely chopped
• 1 or 2 Tbsp extra virgin olive oil
• a little salt and pepper to taste (I like using a sea salt instead of normal commercial salt)

Cut the baby potatoes into slightly smaller pieces and place in a steamer until soft all the way through. Slice up the peppers and onions into strips and add with the chopped garlic into a pan with the olive oil. Cook the peppers, onions, and garlic until tender, and then add the steamed baby potatoes. Stir it all together and serve. This is a delicious and healthy side dish that goes great with chicken or red meat.

I hope you've enjoyed this little topic today about potatoes, healthy carbohydrates, glycemic index, and my killer potato recipe idea! That's about all for today.

Stay lean,

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - Truth About Abs

Is Chocolate Healthy?

Chocolate: Delicious and Healthy?

By Diane Feen
eDiets Contributor

Chocoholics, rejoice! There's new evidence to confirm that eating a bit of chocolate each day is good for your health. It may not pack as much of a health punch as spinach and broccoli, but we're learning that chocolate is no longer the evil sin of sweet-toothed hedonists.

Mediterranean Diet can help you make healthy choices without sacrificing flavor and variety. If you're ready to get serious about your health, get help losing weight with eDiets and set up your personal profile to get a plan personalized to meet your needs.

More:

Dark Chocolate: Benefits

Low Carb Chocolate Cake

Is Chocolate a Health Food?

Chocolate no-bake Cheesecake


But before you go buying up the entire Godiva case at Bloomingdales, take note: Not all chocolates are created equal.

"Dark chocolate -- not milk chocolate, white chocolate or the candy-filled type -- is actually good for your heart," says Dr. Arthur Agatston, renowned cardiologist and bestselling Miami-based author. "Research shows that the flavanols in cocoa can help maintain a healthy cardiovascular system by relaxing blood vessels, keeping cholesterol from gathering in blood vessels, reducing the risk of blood clots and slowing down the immune responses that lead to clogged arteries."

How's that for eliminating the guilt response after eating a pint of Dove chocolate ice cream? Perhaps the ice cream is not high up on the list of heart-healthy foods, but it sure beats Alfalfa sprouts as an afternoon snack. Like everything else in life, Agatston suggests eating chocolate in moderation (the only bad news from all this research).

"If you indulge, do it in moderation. Dark chocolate may be a heart-healthy treat, but keep in mind that a 100-gram serving packs more than 500 calories," Agatston says. He does, however, suggest taking bitter dark chocolate and melting it for dipping apples, strawberries or cherries.

The reason dark chocolate (with at least 70-percent cocoa) is categorized as an antioxidant is because it is less processed than milk chocolate and has the most flavanoids. Our good heart doctor has also categorized dark chocolate as a more potent source of flavoniods than green tea, black tea, red wine or blueberries. (Tell that to your neighborhood Chinese restaurateur!)

Health benefits aside, it's the Mayan and Aztec culture that tapped into the beneficence of cocoa long before Godiva or Teuscher. As a matter of fact, they discovered chocolate to be an aphrodisiac more than 1,500 years ago (of course Bergdorf and Neiman's were nowhere in sight, either). And their belief that the cacao tree was "God food," is not really that far off from modern research.

"Chocolate could be considered a 'love drug' because it stimulates the release of endorphins, which induces feelings of pleasure. Chocolate also contains magnesium, which might explain why some women crave it around the time of their periods," says Molly Morgan, RD, CDN, author of the Supermarket Shopping Guide and founder of Creative Nutrition Solutions.

Scientists have also found that chocolate contains more than 300 chemicals. The caffeine, theobromine and phenylethylamine act as stimulants, while the serotonin and dopamine alleviate pain and create a sense of well-being. Researchers at the Neuroscience Institute in San Diego believe that chocolate contains active pharmacological substances that have the same effect on the brain as marijuana.

That may explain why the Swiss eat more than 21 pounds of chocolate per person per year; Belgians and Brits consume 16 pounds each; and Americans eat 11.5 pounds each per year. It may also account for the results of a study by Katri Raikkonen at the University of Helsinki in Finland. Researchers found that pregnant women who ate chocolate regularly were more likely to say their babies smiled and laughed a lot.

The Yale Prevention Research Center also conducted studies that show a link between eating dark chocolate and short-term improvement in blood pressure. "Yale scientists measured the blood pressure and arterial function of 45 subjects, before and after they consumed two servings of Hershey's Extra Dark chocolate. The results demonstrated improvements in blood pressure, as well as the ability of blood vessels to dilate and increase flow -- a key indicator of cardiovascular health," says Dr. David Katz, associate professor of public health at Yale and director of the Prevention Research Center. "This clearly suggests that dark chocolate isn't just good -- it's good for you!"

Perhaps that's why American men over 50 say they would rather receive chocolate than flowers on Valentine's Day. "Sixty-eight percent of men age 50 or older say they would prefer receiving chocolate over flowers from their sweetheart on Valentine's Day, while just 22 percent said they would rather have the flowers," according to the Chocolate Manufacturers Association.

If that's the case, then it helps to make sure you're buying the right kind of chocolate. "The CMA and the USDA conducted a study that found antioxidant properties in chocolate were highest in natural cocoa powder and then in descending order from unsweetened baking chocolate to alkalinized or "Dutch" cocoa powder, dark chocolate, semi-sweet chocolate baking chips and, lastly, milk chocolates," says CMA's President, Lynn Bragg.

Joseph Brasco, M.D. and medical advisor for GPRX, Inc., a health and wellness company in West Palm Beach, Fla., suggests eating organic chocolate because the cocoa beans are grown without toxic pesticides. "Try a brand like Green & Black's Organic Dark Chocolate that can be found at Whole Foods or a health food store. Don't replace healthy food with chocolate. Like anything else, chocolate is best consumed in moderation, and you only have to eat 2 to 3 ounces a day to derive any health benefits."

There is one way you can eat chocolate and benefit your fellow man. All you have to do is buy a Valentine's Day gift called Chocolate & Chuckles. The chocolate bar is provided by Newman's Own Organics (actor Paul Newman gives away all royalties after taxes to educational and charitable organizations) and the Chuckles part is a humorous CD (called Laugh It Off) designed to help teens build self-esteem. The $25 gift benefits HeyUGLY.org, the non-profit organization helping teens.

"We source our organic chocolate from producers in Central and South America," says Nell Newman, founder of Newman's Own Organics and daughter of the famous actor. "All the cacao used has been raised in a natural rainforest setting by people whose history with the cacao tree goes back over 3,000 years."

There you have it -- your craving for those creamy, sumptuous sweets known as chocolate is not all in your head. It's part biology, part physiology and all taste. But if you find yourself in a hurry to get to the Godiva store while you're looking at diamonds at Tiffany's with your fiancé, take two aspirin and call your doctor in the morning.

Diane Feen is a writer, columnist and fashion editor living in South Florida. Her articles have appeared in the New York Post, New York Daily News, Woman's Wear Daily, Boca Raton News, The Sun Sentinel, Boca Raton Observer, Dwyer Magazine, etc/

Meat. It does a body good!

Jon Benson
Creator
Fit over 40

More about meat (click)

Part 2 Continues from Meat. It does a body good.

Making Meat Work For You

Some people can eat a lot of meat, like myself, and stay lean and healthy.
If this is your style of eating, you must make sure to balance out the Omega 3and 6 ratios.

Try to get grass-fed beef whenever possible.
Always go for the free-range chicken as well.
The closer you can get to game meat, the better.
Unless you have issues with gout. If so, avoid
game meat and limit red meat.

I had gout and eat red meat all the time. My
meat consumption has increased if anything
and I am freee of gout completely. I have been
for some time.

It is always better to err on the side of caution
however, so be sure to check with your doc.

Also be sure to take plenty of fish or krill oil.
I prefer krill oil. I consume up to 2 grams per
day. Fish oil is very effective and healthy at
2-6 grams per day.

Mini-Meat

Others should consider using meat only as a
way to flavor their foods. Just a few ounces here
and there is enough to do the trick.

I too experimented with a nutrition plan that
was almost devoid of meat for several years.
I detail it in my book.

In short, I found that using beef for flavoring only
once or twice per week and relying on fish and
eggs, plus whey protein, made my nutrition plan
effective and tasty.

My body eventually went back to its original
pattern of wanting more meat and far less carbs.
I listened, and I am glad I did. But not everyone
is like me. Many of you will be healthier using
a balanced approach like my former plan.

"What If I Am A Vegetarian?"

Vegetarians who consume milk, fish and eggs
have an easier time in getting whole proteins.

If you do not, you should look into supplementing
with at least one 20-gram protein shake per day
made from a very high-quality soy source.

Hemp is also good protein.

Since there are a dozen vegetarians in Fit Over
40, I will refer you to my book for more details
on how they get their protein needs met --

Fit over 40


Also, if you are vegan or vegetarian, be sure you
are taking in sufficient fat. Your body requires
between twenty and thirty percent fat to maintain
hormone and skin health.

Finally, I highly suggest you consume actual
vegetables. Most vegetarians are really more
"starchitarians." They eat more starch than any
other food, including vegetables.

That is unhealthy for most people. Some can do
okay on a plan like that, but I think it is common
sense to say "eat more vegetables than starch."

That goes for you meat-eaters too!

Sincerely,

Jon Benson
Creator, Fit over 40


P.S. What makes Fit over 40 so powerful is the
fact that so many different plans are covered.

Vegan. Vegetarian. Meat-eaters. Men. Women.
Everyone is profiled. And the plans that really
works are covered.

It is not enough to just be a vegetarian, vegan
or high-protein man or woman if you want to
be truly healthy.

You must combine whatever nutrition plan you
enjoy the most with the correct form of exercise
and cardio work.

Too much is bad. Too little is worse. The answer
is in balance.

Go see --

Fit over 40

Independence Day Honey Chicken Kabobs

The most important thing to remember this Independence Day is… to have a good time! Stay happy and remember that the key to a successful diet is to adapt a healthy lifestyle! -- eDiets

July is the beginning of barbecue season, so get grilling! eDiets new Summer Fresh Diet has tons of healthy and flavorful recipes for the grill. Try this easy and low calorie recipe for honey chicken kabobs with veggies. You can marinate the chicken and vegetables overnight and make these kabobs for your Fourth of July outdoor barbecue as a tasty alternative to the usual barbecue fare! For vegetables you can use fresh mushrooms, cherry tomatoes, and peppers!

Ingredients

3 Tbsp. and 1 tsp. vegetable oil
1/4 cup and 1 tsp. honey
1/4 cup and 1 tsp. soy sauce
1/4 tsp ground black pepper
6-3/4 (4 ounce) skinless, boneless chicken breast halves -- cut into 1 inch cubes
1-2/3 cloves garlic
4-1/4 small onions, cut into 2-inch pieces
1-2/3 red bell peppers, cut into 2 inch pieces
skewers

Directions
In a large bowl, whisk together oil, honey, soy sauce and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better). Preheat the grill for high heat.

Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.

Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.

The most important thing to remember this Independence Day is… to have a good time! Stay happy and remember that the key to a successful diet is to adapt a healthy lifestyle.

As Dr. Sklare says, “Change your thoughts and your body will follow! That is the very basis of mind/body medicine!”

Let eDiets simplify dieting for you.eDiets will personalize a plan that is right for you with easy recipes, fitness news, and support boards it has never been easier to diet!

Fourth of July Fruit Cobbler

From eDiets

1 cup sliced fresh peaches
3/4 cup peeled, cored and sliced apple
3/4 cup peeled, cored and sliced pear
1/2 cup blueberries
1/2 cup pitted and sliced cherries
1/2 cup pitted and sliced plums
1 egg white
3/4 cup white sugar
1/4 cup skim milk
1 cup all-purpose flour
1 tsp. baking powder
1/2 tsp. salt
1/2 tsp. vanilla extract
2 Tbsp. butter, melted

Directions
Preheat oven to 350 degrees. Grease a 2-quart baking dish. Arrange the peaches, apple, pear, blueberries, cherries, and plums in the prepared baking dish. In a medium bowl, beat egg, sugar, and milk. In a separate bowl, sift together flour, baking powder, and salt; stir into the egg mixture. Stir in vanilla and melted butter. Cover the fruit with the batter mixture.

Bake 30 minutes in the preheated oven. Cobbler should be bubbly and lightly browned. Serve warm and enjoy.