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Enjoy Ginger

The volatile oils in ginger have long made it a useful herbal remedy for nasal and chest congestion. Pour 2 cups of boiling water over a 1-inch piece of peeled, grated ginger; steep for 10 minutes; and strain. Add a pinch or two of cayenne pepper to the water and drink as needed.

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2 easy dinners in less than 20 minutes

It’s hard to get a healthy meal on the table when there is only so much time between work, school, activities, homework and bedtime. While freezing meals ahead of time is a great idea, there are plenty of days when the freezer just isn’t stocked with delicious and nutritious dishes and your fridge is without leftovers. I get it. On busy days, try these two easy dinners you can whip up in less than 20 minutes—meals that are much healthier than any fast food option.

in general, treat yourself to “fun” foods when you're short on time— it’s a nice break in an otherwise hectic day. Whether you whip up breakfast for dinner, a filling sandwich, vegetable crudité or whole grain chips with a healthy dip like hummus, thinking outside of the box is a great way to stay satiated without derailing your healthy diet.

Avocado Egg Toast
In a small skillet, heat olive oil. Add 2 eggs and cook to your liking (scrambled, sunny side up, over easy, etc.). Meanwhile, toast 2 slices of thick, whole grain bread. In a small bowl, slice, pit and mash an avocado with a dash of salt and red paper flakes. A sprinkle of truffle salt is optional. Place toast on a plate, and divide the mashed avocado on top of each slice. Divide eggs amongst slices of toast, on top of avocado mixture. Top with a shake of salt and pepper. Serves 1.

Asian Vegetable Stir-Fry
Cook brown rice or quinoa according to instructions on package. Chop 1 small Vidalia onion. In a medium-sized frying pan or wok, drizzle 2 tablespoons of sesame or olive oil and turn burner up to medium-high heat. Add onion, stirring until translucent, then add 1 clove of minced garlic and cook until golden. Add 10 ounces of organic, fresh or frozen chopped vegetables and sauté until just tender. Pour in 1/2 cup of organic teriyaki sauce, 3 tablespoons of gluten-free soy sauce, 1 tablespoon of rice wine vinegar, 1/4 teaspoon of salt and 1/4 teaspoon of black or Szechuan pepper. Stir constantly. Add a dash of sesame seeds and red pepper flakes or Srichacha sauce. Continue to cook until vegetables are tender, making sure the vegetables are evenly coated. Spoon over rice or quinoa and top with mung bean sprouts. Serves 4.

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5 ways to rescue diet slip-ups

Dieting isn’t a sprint, it’s a marathon.  When you approach healthier eating habits as a way of life, rather than a quick, short term solution to drop a few pounds, you realize that a bad few days needn’t derail your diet.  A bad day is only that—one bad day.  In the big picture, it is just a blip on your screen.

You should aim to eat well 90 percent of the time, which leaves 10 percent for indulgent days and occasional slips.  Figure there are 365 days a year and you have 36.5 days when you don’t have to eat perfectly well!   

If you do slip, here are some easy ways to get your diet back on track:

Eat breakfast

Combining fiber and protein at breakfast helps satisfy hunger longer while giving your metabolism an extra kick.  Try this breakfast:  2 high fiber wraps with egg whites or some smoked salmon.

Drink water

Dehydration can mimic the symptoms of hunger and drinking plenty of water can help you feel comfortably full.

Fill up on fiber

Dietary fiber has zero calories, which is why fiber-rich foods are filling on relatively few calories. Delicious high fiber foods include: raspberries, pears, apples, beans, artichokes, broccoli, spinach, and more.

Grab a snack

Have a filling snack around mid-afternoon and you won’t be ravenously hungry come dinner. Good choices include a serving of whole grain crackers and low-fat cheese or a half-cup of Greek yogurt topped with crunchy high-fiber cereal or berries.

Go light at night

Fill up on a light and nutritious meal that combines fiber and lean protein, such as broiled fish with a side of fiber-rich veggies such as spinach or broccoli.

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Chilled Tutti Frutti Poppy Seed Salad

Peaches, berries, and amazingly sweet cherries get a subtle crunch with the addition of poppy seeds—and you get an amazing burst of flavor. Colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer. This fruit salad is delicious on it's own, but it also pairs beautifully with yogurt or vanilla ice cream.

Ingredients

  • 1 orange, zested and juiced
  • 1/4 cup thinly sliced mint leaves
  • 3 tablespoons canola or grapeseed oil
  • 2 teaspoons poppy seeds
  • 2 teaspoons rice-wine vinegar
  • 1/4 teaspoon sea salt
  • 1 small pineapple, cut up
  • 1 mango, sliced
  • 2 apricots, peaches, or plums
  • 4 cups assorted cherries, strawberries, blackberries, and blueberries
  • 1/4 cup pomegranate seeds

Preparation

1. In large bowl, combine 1/4 cup orange juice, zest, mint, oil, poppy seeds, vinegar, and salt. Add fruit and toss to combine.

2. Cover with plastic wrap and refrigerate at least 1 hour. Serve very cold.

 

  • Prep Time: 15 minutes
  • Total Time: 1 hour, 15 minutes
  • Yield: Makes 6 servings (serving size: 1 1/2 cups fruit, 1 1/2 tbsp dressing)

Nutritional Information

Calories per serving:
243
Fat per serving:
8.3g
Saturated fat per serving:
0.7g
Monounsaturated fat per serving:
4.7g
Polyunsaturated fat per serving:
2.5g
Protein per serving:
3g
Carbohydrates per serving:
45g
Fiber per serving:
7g
Cholesterol per serving:
0.0mg
Iron per serving:
2mg
Sodium per serving:
102mg
Calcium per serving:
65mg
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Tuna, halibut, turkey

Don't subsist only on salads during the winter months. Getting an insufficient amount of selenium can mean that you're missing out on a key player in immune function. Selenium helps build up white blood cells—particularly those responsible for killing bacteria and viruses, even the flu. Animal studies have shown that selenium deficiency not only leads to more severe flu symptoms but also enables mild flu viruses to mutate into more virulent strains. Just one serving of halibut or sardines gives you more than 60 percent of your RDA and provides you with mood-boosting omega-3 fatty acids.

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7 Unhealthy Habits to Give Up During Lent

Take On: A Healthy Morning Routine

The earlier you get up, the more time you have to make sure you eat a healthy breakfast. You might even have time to fit in a morning workout. Both are great options to start your day the healthy way!

Give Up: Skimping on Sleep

If you find yourself staying up too late on a regular basis, give up that late-night vice for Lent. Whether it's a late show, that game on your phone that has you playing into the wee hours, or coffee that keeps you up, set a bedtime and stick with it for the month.

Take On: A Relaxing Bedtime Routine

A nightly regimen can ease you into snoozeville more easily. Try a warm bath, a cup of decaf tea, and a good book--just not one that you can't put down.

Give up: Soda

There's nothing wrong with that occasional sweetened beverage, but if you drink soda regularly, those calories can add up. Soda and many other sweetened drinks are filled with empty calories and sugar that do nothing to serve your nutritional needs. So give up that daily soda machine break to cut calories.

Take On: A Water Drinking Habit

Instead of your usual drink of choice, sip on water with lemon throughout the day. Or go crazy with a lime! Aim for 8 cups of water each day and you'll be really well hydrated (and will probably eat less, too).

Give Up: Television

It's so easy to zone out in front of the TV. But studies have shown that sedentary behaviors like watching the tube are associated with increased risk of obesity and other health problems. Give up the TV for Lent to reap healthy benefits (like more time to work out and cook healthy meals)!

 

Take On: A Daily Brain Game

If you're like many Americans, you watch a substantial amount of TV each day. So how do you fill those hours when you give it up? Exercise your brain with crossword puzzles, Sudoko, Scrabble with family or reading a mystery novel.

Take On: More Face Time

These days, the internet is probably a necessity to function at your job and to even live your daily life. But be honest with yourself: Do you "chat" more often with your friends and family via email and text messages than in real life, or even on the phone? Make it a daily habit to have one meaningful phone conversation (instead of a text) or face-to-face meeting with your friend, co-worker or mom each day. You'll be surprised by how much more connected you feel to the ones you care about.

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