From EatingWell:  January/February 2009

In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.


6 servings
Active Time: 30 minutes
Total Time: 30 minutes



INGREDIENTS

• 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
• 1 16-ounce package shelf-stable gnocchi, (see Tip)
• 1 medium yellow onion, thinly sliced
• 4 cloves garlic, minced
• 1/2 cup water
• 6 cups chopped chard leaves, (about 1 small bunch) or spinach
• 1 15-ounce can diced tomatoes with Italian seasonings
• 1 15-ounce can white beans, rinsed
• 1/4 teaspoon freshly ground pepper
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup finely shredded Parmesan cheese

PREPARATION

• Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
• Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. 
• Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. 
• Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

TIPS & NOTES
Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.

NUTRITION
Per serving: 325 calories; 7 g fat ( 2 g sat , 3 g mono ); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium.

Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv).

Carbohydrate Servings: 3

Eating a Snack or two between meals can curb hunger so that you don’t inhale the dining room table when you finally sit down to supper. Snacking can also help you get in all the nutrients you need. On the flipside, grazing all day—particularly on foods of little nutritional value—may result in eating too much and packing on extra pounds. The key is taking a smart approach to snacking.

Tip 1:

Keep chewing. One study found that people who chewed almonds thoroughly (up to 40 chews) felt full longer than those who chewed the same amount of nuts fewer times.

Tip 2:

Snack on citrus. Grapefruit’s “diet food” rep might be justified: one study found that when people simply ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months. Grapefruit may help manage appetite by lowering insulin levels, say researchers.

Tip 3:

Keep chickpeas in the pantry. They have a meaty texture and a nutty flavor along with plenty of satiating fiber and a little protein—perfect when you’re watching your weight.

Tip 4:

Toss grapes in the freezer for an easy snack. Because they’re sweet and you savor them individually and slowly, you’ll get a lot of satisfaction for just a handful of calories.

Tip 5:

Include a treat every day. Believe it or not, giving yourself little treats may be the secret to losing weight—for good. Aiming to be “too good” sets you up to fail. If you like a glass of wine with dinner, make room for it. Prefer dessert? Skip the drink and go for a low-calorie chocolate treat instead.



Tip 6:
Snack (and multitask) mindfully. Munching mindlessly in front of the TV is a surefire way to gain unnecessary pounds—but that doesn’t mean you can never enjoy your favorite program over a bowl of freshly popped popcorn or (fill in your favorite snack). Instead of popping a big bag of microwave popcorn, for example, choose a “mini” 100-calorie bag. And be sure to account for those calories elsewhere in your day.


Tip 7:
Use snacks to fill nutritional gaps. Make your snacks count. Choose those that provide calcium and fiber—two nutrients that people often skimp on. Two snacks to try: a cup of yogurt with a half-cup of whole-grain cereal mixed in, or a skim latte plus an apple.

Tip 8:
Brown-bag your snack. Skip the vending machine and satisfy the afternoon “munchies” with a healthy snack you packed at home. You’ll save money and get a bigger bang for your nutritional buck. Try an ounce of almonds and an orange or a handful of pretzels with some hummus. Planning snacks that provide both carbohydrates and protein will help tide you over until dinner.

Tip 9:
Choose your “midnight” snack wisely. If a good night’s sleep is what you crave, there may be a food combination to help. Specialists recommend a pre-slumber snack that’s rich in carbohydrates and contains a bit of protein; this combination is said to increase the tryptophan levels in the brain, causing you to sleep more soundly. Try low-fat yogurt with a sprinkle of granola, a small bowl of oatmeal or a sliced apple with a bit of peanut butter.

Tip 10:
Don’t get tripped up by travel. However often you fly, prepare in advance so you’ll have healthy snacks to eat en route. For shorter flights, pack a quarter-cup of dried fruit, such as apricots, a handful of almonds and a few whole-wheat crackers as healthier alternatives to the salty snacks served in-flight. Sip plenty of water; low humidity and recirculating cabin air can be dehydrating.

Be wise, be healthy......bon appetite!

Source: EatingWell.com

Bandrek, this Indonesian traditional drink, this drink will make a sensation of heat due to the influence drinking ginger roast in it. What a delicious drink when it rains or cold weather. Here are the recipes that you have to try at home and feel the sensation:

Ingredients:

•        1000 ml of water

•        200 grams of brown sugar, comb

•        100 grams of ginger, roasted, crushed

•        5 cm cinnamon

•        2 pieces of pandan leaves

•        5 cloves

•        1/2 Tea spoon of Salt

How To Make Bandrek:

• Boil water with pandan leaves, brown sugar, ginger, cinnamon, cloves and salt to a boil and tasty and Strain. 

• Serve hot.

Image: eatingwell.com

Start your meal with one of these healthy soups and salads.

 

Did you know that eat soups and salads when during your meal time could reduce your weight? Yes,  consume both of its will help you lose weight. Filling up on that foods first can help prevent you from overdoing high-calorie fare later. Research out of Penn shows that eating firs-course salad can reduce overall calorie intake at a meal by up to 12 percent. At another study also showed that people who started lunch with vegetable soup ended up eating 20 percent less than those who skipped it. Try this recipes and start to make your self healthy.

1. The Wedge

Forget iceberg; the traditional Wedge salad is better with Romaine lettuce and a healthier ranch-style dressing.

Ingredients

• 2 heart of romaine, quartered lengthwise and cores removed
• 1/4 cup chopped fresh chives
• 2 slices cooked bacon, crumbled
• 2 ounces crumbled blue cheese
• 1/2 cup Buttermilk Ranch Dressing

Preparation

1. Place 2 romaine quarters on each of 4 salad plates. Sprinkle with chives, bacon and blue cheese. Drizzle with Buttermilk Ranch Dressing.

Nutrition

Per serving: 111 calories; 8 g fat ( 3 g sat , 2 g mono ); 17 mg cholesterol; 5 g carbohydrates; 6 g protein; 1 g fiber; 481 mg sodium; 97 mg potassium.

Nutrition Bonus: Folate, calcium, potassium.

Exchanges: 1 vegetable, 1/2 high-fat meat

How to make Buttermilk Ranch Dressing

Ingredients

• 1/2 cup buttermilk
• 1/4 cup reduced-fat mayonnaise
• 2 tablespoons champagne, or white-wine vinegar
• 1/2 teaspoon granulated garlic
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1/3 cup chopped fresh herbs, such as chives, tarragon, basil or dill

Preparation

• Whisk buttermilk, mayonnaise, champagne (or white-wine) vinegar, garlic, salt and pepper in a small bowl until smooth. Stir in herbs.

 2. Spinach Soup with Rosemary Croutons

Rosemary has a strong flavor, but offers only a subtle hint in this spinach soup. If you like, any seasonal greens you have on hand can be substituted for the spinach.

Ingredients

Croutons

• 2 cups 1/2-inch cubes country-style sourdough bread
• 2 tablespoons extra-virgin olive oil
• 1 clove garlic, minced
• 1 tablespoon finely chopped fresh rosemary, or 1 teaspoon dried

Soup

• 1 tablespoon butter
• 1 medium onion, coarsely chopped
• 1 clove garlic, minced
• 1 tablespoon finely chopped fresh rosemary, or 1 teaspoon dried
• 1/4 teaspoon salt
• Freshly ground pepper to taste
• 2 cups diced peeled red potatoes
• 4 cups reduced-sodium chicken broth, vegetable broth or water
• 6 cups fresh spinach or chard leaves, tough stems removed

Preparation

1. To prepare croutons: Preheat oven to 375°F.
2. Toss bread cubes, oil, garlic and rosemary in a large bowl until well combined. Spread in a single layer on a large baking sheet. Bake until golden and crisp, 12 to 15 minutes.
3. Meanwhile, to prepare soup: Melt butter in a large saucepan over medium heat. Add onion, garlic, rosemary, salt and pepper, reduce heat to medium-low and cook, stirring occasionally, for 5 minutes. Stir in potatoes and cook, stirring occasionally, for 3 minutes. Pour in broth (or water). Bring to a simmer over medium heat and cook until the potatoes are soft, about 15 minutes. Stir in spinach (or chard) and continue to simmer until the greens are tender, about 10 minutes more. Puree the soup with an immersion blender or regular blender (in batches), leaving it a little chunky if desired. (Use caution when pureeing hot liquids.)
4. Serve the soup garnished with nutmeg, if desired, and topped with the croutons.

Nutrition

Per serving: 176 calories; 7 g fat ( 2 g sat , 4 g mono ); 8 mg cholesterol; 21 g carbohydrates; 7 g protein; 2 g fiber; 301 mg sodium; 202 mg potassium.
Nutrition Bonus: Vitamin A (35% daily value), Vitamin C (30% dv), Folate (16% dv)

So starting now make new habit the way you start your meal, lets start with soup and salad first and keep it all time to help you healthy and of course its help you to reduce your calorie consume and at the end you'll be lose weight..bon appetit:)

Add these 7 healthy foods to your diet to help improve your health.
If you want to get the most nutritional bang for your buck, the best deals are “superfoods”. These nutritional superstars are far more plentiful in nutrients than they are in calories and that research has shown deliver health benefits. You’re probably already eating a lot of everyday superfoods—like bananas, eggs and broccoli—and maybe even some exotic ones (acai, anyone?).

But what about the power-packed foods filled with good-for-you vitamins, minerals and disease-fighting phytochemicals you aren’t eating? Here are 7 of the healthiest foods that you should be eating but probably aren’t (or at least aren’t getting enough of).

1. Kale
On top of delivering a raft of cancer-fighting antioxidants, kale is one of the vegetable world’s top sources of vitamin A, which promotes eye and skin health and may help strengthen the immune system. It’s a good source of heart-healthy fiber and a 1-cup serving has almost as much vitamin C as an orange. What’s not to love?

2. Sardines
Sardines are one of the best sources of heart-healthy, mood-boosting omega-3 fats, and they’re packed with vitamin D. And because sardines are small and low on the food chain, they don’t harbor lots of toxins as bigger fish can.

3. Pomegranate
This vibrant fruit is chock–full of antioxidants, natural chemicals found in plants that mop up harmful free radicals, which damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer’s and cancer. Don’t have time to prepare the fruit? You can get many of the same benefits from drinking a glass of pomegranate juice! Don’t pass up an opportunity to enjoy the fruit itself, however—the tart, jelly-like taste is unique and wonderful. A 1-cup serving of juice has 150 calories and 1/2 cup of pomegranate seeds has only 72 calories and 4 grams of fiber!

4. Oatmeal
Oatmeal has 4 grams of fiber per cup and research suggests that increasing your intake of soluble fiber (a type found in oatmeal) by 5 to 10 grams each day could result in a 5 percent drop in “bad” LDL cholesterol. Also, according to a study in the Journal of Nutrition, eating a breakfast made with “slow-release” carbohydrates, such as oatmeal, three hours before you exercise may help you burn more fat. Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high, and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat.

5. Quinoa
Quinoa is a delicately flavored whole grain packed with fiber and protein and, to top it off, it only takes 15 to 20 minutes to cook. That combination of fiber and protein has an extra value too: research shows that the two together can help you feel full for longer.

6. Kefir
Think yogurt in a glass. This drinkable fermented dairy beverage is packed with beneficial probiotics that may help give your immune system a little extra edge, plus 29 percent of your daily value of calcium per 8-ounce serving. Look for it in your supermarket’s dairy section; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste.

7. Lentils
Lentils are a versatile, budget-friendly and healthy addition to many dinner recipes. A half-cup of cooked lentils contains over 9 grams of protein and a jaw-dropping 8 grams of dietary fiber. Lentils are also a good source of iron and an excellent source of folate.

Source: EatingWell.com

I wish you are still loyal to read and try what I show in my previous posted called "7-Day Weight-Loss Diet Meal Plan," which had reached on day 4. Now we'll move on to day 5, 6 and 7 of the "7-Day Weight-Loss Diet Meal Plan"...So have nice day and good luck to all of you, stay eating well and healthy.

7 Day Weight Loss 1200 calorie menu - Day 5

• BREAKFAST

  • 1 Scrambled Eggs
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • 1/2 Cup Grapefruit
  • 1 Cup Skim Milk

• MORNING SNACK

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

• LUNCH

  • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free French Salad Dressing
  • Chicken & White Bean Soup
  • 2 Slices Reduced-Calorie Oatmeal Bran Bread

• AFTERNOON SNACK

  • 1/2 Cup Unsweetened Applesauce

• DINNER

• 1/2 Cup Cooked Quinoa
• Bistro Beef Tenderloin
• Roasted Baby Bok Choy
• 1 Cup Strawberries

7 Day Weight Loss 1200 calorie menu - Day 6

• BREAKFAST

  • 1 Cup Skim Milk
  • 1 Whole-Wheat English Muffin
  • 1 Teaspoon Creamy Peanut Butter
  • 1 Tablespoon Sugar-Free Jam

• MORNING SNACK

  • 1 Orange, medium

• LUNCH

  • BLT Salad
  • 1 Cup Skim Milk
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Watermelon

• AFTERNOON SNACK

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

• DINNER

• Roasted Cod, Tomatoes, Orange & Onions
• 2/3 Cup Cooked Brown Rice
• Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
• 1 Cup Cantaloupe Melon

7 Day Weight Loss 1200 calorie menu - Day 7

• BREAKFAST

  • 1 Cup Skim Milk
  • 1 Plum
  • Quick Breakfast Taco

• MORNING SNACK

  • 1 Apple, small

• LUNCH

  • 1 Veggie Burger
  • 1 Whole-Wheat Roll
  • Bok Choy-Apple Slaw
  • 1 Apricot

• AFTERNOON SNACK

  • 3 Ounces Carrot Sticks
  • 1/4 Cup Salsa

• DINNER

• 1 Cup Skim Milk
• 1 Cup Tossed Salad Mix
• 1 Tablespoon Low Calorie Caesar Salad Dressing
• Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
• 1/2 Cup Cooked Brown Rice
• 1 Peach, medium

So that all the 7-Day Diet Meal Plan, and its just planning for weight loss 1200 calorie and of course its a big loss isn't right? If you could follow that plan i'm sure your 7 Days weight loss program will succesfull, so keep it try and good luck

Source: http://www.eatingwell.com