Steak Burritos for Two Here’s a burrito inspired by San Francisco’s super burritos that come packed with meat, beans, rice, guacamole and salsa. We’ve kept this home-style version for two a bit simpler to make and a whole lot healthier with brown rice, whole-wheat tortillas and a more reasonable serving size. We recommend wrapping it in foil—the traditional way to serve it—so you can pick the burrito up and eat it without it falling apart, peeling back the foil as you go. Serve with a cold beer and vinegar-dressed slaw.

Ingredients

•     1/4 cup prepared fresh salsa
•     1/4 cup water
•     2 tablespoons instant brown rice
•     3/4 cup canned black beans, preferably low-sodium, rinsed
•     6 ounces strip steak, trimmed and thinly sliced crosswise
•     1/8 teaspoon freshly ground pepper
•     1 1/2 teaspoons canola oil
•     2 8-inch tortillas, preferably whole-wheat
•     1/4 cup shredded sharp Cheddar cheese
•     2 tablespoons prepared guacamole
•     1 tablespoon coarsely chopped fresh cilantro

Preparation

1. Combine salsa and water in a small saucepan; bring to a boil. Stir in rice, reduce heat to a simmer, cover and cook for 5 minutes. Stir in beans, return to a simmer and cook, uncovered, stirring occasionally, until the rice is tender and most of the liquid is absorbed, about 5 minutes more.
2. Meanwhile, sprinkle steak with pepper. Heat oil in a medium skillet over medium-high heat. Add steak and cook, stirring occasionally, until browned and cooked through, 3 to 5 minutes.
3. To assemble, divide the steak among the tortillas and top with equal amounts of cheese, guacamole, cilantro and the rice mixture. Roll each tortilla up into a burrito.

Nutrition
Per serving: 471 calories; 16 g fat ( 6 g sat , 5 g mono ); 63 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 31 g protein; 7 g fiber; 600 mg sodium; 279 mg potassium.

Nutrition Bonus: Zinc (29% daily value), Folate (27% dv), Calcium & Iron (23% dv), Magnesium (19% dv).

Carbohydrate Servings: 3

Exchanges: 3 1/2 starch, 4 lean meat, 1 fat

Source: www.eatingwell.com

By: Jillian McKee ( Guest Blogger )

As you undergo cancer treatments, your body is going to go through a lot of changes. Many of the mesothelioma treatment side effects you will encounter will be tough to endure. If you make nutrition a focus during this time, you can work to counteract many of the side effects so that you feel more like yourself.

Everything you eat will have an impact on how you feel, how your body performs and what you can and can’t do. If you eat nothing but junk food, it’s going to make you feel worse than you already may. You will be filling your body with empty calories and the result will be feeling even more tired.

The Abramson Cancer Center provides information on nutrition for mesothelioma when dealing with various treatments. It also provides you with a lot of tips to help fight certain side effects that you may be dealing with. This includes such things as dehydration, diarrhea, loss of appetite and much more.

Radiation therapy, chemotherapy and various oral drugs are all going to have an effect on your body. These are very strong treatments that are designed to fight the cancer that is coursing through your body. If you do nothing to counteract these effects, you will be very tired as a result of the medication.

 This is certainly no way to go through life. By following a healthy diet, you can feel better about yourself and more motivated to be yourself. You will want to get out of the house, get fresh air and socialize. Research has shown that people who have a stronger social circle will be able to endure the cancer treatments better. Whether it’s a cancer support group or your own circle of friends, it’s important to cultivate these relationships to help you through this tough time.

When receiving treatments, you need to be knowledgeable about the side effects to come. If you know what they are ahead of time, you can start to tailor your diet ahead of time. Filling your body with the right vitamins, minerals and carbohydrates ahead of time will allow your body to build up a lot of strength.

You will need this strength when going through the cancer treatments. Improving your quality of life should be your primary concern. Cancer is something that many people go through, but you can’t let it get you down. If you do nothing to change the way you eat, cancer will get you down. Instead, it’s best to eat the right foods and start earlier rather than later.

The more energy you have when cancer treatments start, the better you will fare. Focus on drinking lots of water, eat your leafy greens and eat smart when it comes to carbohydrates. Too many processed foods have no business in your diet because they do not provide proper nutrition.

When you have cancer and you’re undergoing treatments, you need to strengthen your body however you can. By paying attention to your nutritional needs, you can reduce the side effects and in turn feel better.

Start your day with the nutrition of a salad and the taste of dessert! These smoothies pack in healthy vegetables, fruit and herbs—plus each has a “super” ingredient, like kombucha, flaxseeds or green tea, to deliver extra benefits. Our Good Green Tea Smoothie offers 72 percent of your daily dose of cold-fighting vitamin C, while our Banana Spice Smoothie delivers 35 percent of your daily calcium needs. Just combine the ingredients in a blender, whirl until smooth and enjoy.

1. Green Tea
>>> Boasts cancer-fighting catechins.

The Recipe : Good Green Tea Smoothies

2.  Silken Tofu
>>> Loaded with protein to help curb snack attacks.

The Recipe : Tofu Tropic Smoothie

3. Pomegranate Juice
>>> Preliminary research suggests it helps relieve sore muscles after exercise.

The Recipe : Pomegranate Berry Smoothie

4. Vanilla Kefir
>>> Drinkable yogurt full of calcium and healthy probiotics.

The Recipe : Banana Spice Smoothie

5. Kombucha
>>> A probiotic-packed fermented tea found in natural-foods stores.

The Recipe : Clean Breeze Smoothie

6. Flaxseed
>>> Adds fiber and heart-healthy omega-3 fats.

The Recipe : Orange Flax Smoothie

Source Articles,Recipes,Image : www.eatingwell.com

Do you know Amanda Hamilton?
Amanda Hamilton, who is leads a dedicated team of nutritionists and chefs who work together to create menu easy diet plans to optimise weight loss without compromising on taste. With “Real Women. Real Weight Loss” Amanda Hamilton’s refreshing approach encourages members to use real food, with simple recipes that are tailored according to match their weight loss goals. It’s natural and emphasises a friendly supported approach to put the fun back into dieting!

There is 3 phases that Amanda do for her weight loss course;

• Detox Phase
• Re-Shape Phase
• Healthy-Me Phase

More Information>>

See The Amanda's Video below; 

To successfully lose weight and keep it off, eating well and exercising are key (the secret, of course, is to eat less and move more). Add these 10 easy tips to your arsenal to boost your weight-loss efforts.

1. Slow down.
When eating, it takes 20 minutes for your body to register fullness.If you ate slower at every meal, that would translate into losing about two pounds a month.

2. Use a smaller plate.
Put your main meal on a 7-inch plate, which is about the size of a salad plate or child-size plate. Choose a 1-cup dessert or cereal bowl instead of a soup bowl, a 6-ounce wineglass rather than a goblet. When you’re eating out, ask for an extra salad plate and transfer the proper-size portions of your food onto it when you’re served your entree. Then ask the waiter to take away and wrap up the rest.

3. Eat breakfast.
Research shows that regular breakfast eaters tend to be leaner and that dieters are more successful at losing weight—and keeping it off—when they eat breakfast. Pack your breakfast with protein and fiber—both will help keep you satisfied all morning. Think: whole-wheat toast with peanut butter or an omelet stuffed with vegetables.

4. Plan for the occasional treat.
Studies suggest that feeling deprived—even if you are consuming plenty of calories—can trigger overeating. And making any food off-limits just increases its allure. So savor a small treat: it won’t break your diet! Two squares of dark chocolate or ½ cup of (nonpremium) ice cream clock in at under 150 calories.

5. Step away from the screen.
Turn off the TV and the computer and enjoy your meal without distractions. Making an effort to be mindful, no matter what you’re eating, can help break the tendency to overeat—and help you feel more satisfied.

6. Eat water-filled foods.
Foods with high water content—such as soups, salads, cucumbers and watermelon—help you feel satisfied on fewer calories. (Interestingly, drinking water alongside foods doesn’t have the same effect.) And research has shown that starting your meal with a broth-based soup or salad (not drenched in dressing) may help you eat less of your main course.

7. Snack on pistachios.
Studies show that people who eat nuts tend to be leaner than those who don’t, and a recent Harvard study revealed that nuts are a top food for driving weight loss. In particular, unshelled pistachios are a great choice, as removing the shells slows you down and seeing evidence of what you’ve eaten may prevent you from reaching for more. In a recent study out of Eastern Illinois University, people who were given unshelled pistachios consumed 41 percent fewer calories than those offered nuts with the shells already removed. With all nuts, be mindful of your portion size, as they’re calorie-dense: a 1-ounce serving of pistachios (49 nuts) contains 157 calories.

8. Up your fiber intake.
Increasing your daily fiber intake can help you prevent weight gain—and possibly even encourage weight loss—according to research out of Brigham Young University in Utah.

9. Divide your plate—and you’ll stay satisfied longer.
Trim calories without feeling deprived by dividing your plate like this: Fill half the plate with low-calorie—yet satisfying, fiber-rich—vegetables. Divide the other half of the plate into two equal portions (quarters). Fill one of these quarters with a lean protein, such as chicken, fish, lean beef or tofu. (Research suggests that, gram for gram, protein may keep you feeling fuller longer than carbohydrates or fat.) Fill the other quarter with a filling, fiber-rich whole grain, such as brown rice or quinoa.

10. Get 8 Hours of sleep.
Skimping on shut-eye can pack on the pounds, possibly by altering hunger hormones. Other recent research—out of Harvard—shows that missing even an hour or two of sleep may make you more likely to give in to junk food the next day. Why? The prefrontal cortex—part of the brain responsible for self-control—is compromised by sleep loss.

For more detail about this articles just visit Eatingwell.com
Source: http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/quick_tips_for_weight_loss

Most people will lose weight on a daily diet of 1,500 calories, which is the total calorie count for all the food pictured here. If you want to be even more precise about cutting calories, this simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week.

Calculate Your Calorie Goal

YOUR CURRENT WEIGHT X 12 = calories needed to maintain your weight

To lose 1 pound/week: Cut 500 calories/day
To lose 2 pounds/week: Cut 1,000 calories/day

Note: For healthy weight loss, we don't advise losing more than two pounds per week. If you calculate a daily calorie goal that's less than 1,200, set your calorie goal at 1,200 calories. Below that, it's hard to meet your nutrient needs—or feel satisfied enough to stick with a plan.

Breakfast

For breakfast, choose one of these 300- to 350-calorie breakfast options.
A sample breakfast:

Multi-Grain Waffles - 188 calories
Strawberries, sliced, ½ cup - 41 calories
Low-fat vanilla yogurt, ½ cup - 104 calories
TOTAL: 333 calories

Lunch

Aim to make lunch 325 to 400 calories. Try some of these options.
A sample lunch:

Sweet Potato-Peanut Bisque - 291 calories
Apple, medium - 95 calories
TOTAL: 386 calories

Dinner

Browse through these 500-calorie dinners, organized by Soups, Salads, Sandwiches, Seafood, Fish, Vegetarian, Chicken, Beef, Pork and Lamb and 30-Minute Dinners, then pick from the suggested side dishes, desserts or drinks to round out your meal.

A sample dinner:

Tuna Steaks Provençal - 214 calories
Brussels Sprouts with Bacon-Horseradish Cream - 80 calories
Pearl barley, 1/2 cup - 97 calories
Baby Tiramisù - 107 calories
TOTAL: 507 calories

Snack

Add in a couple of healthy snacks. How about some of these options...

A sample snack:

Mediterranean Picnic Snack - 201 calories
TOTAL: 201 calories

Source Articles & image: www.eatingwell.com


Recommendation
Buy this Eatingwell Cookbook or Rachel Ray Magazine for your collection

Crêpes aren't just for dessert—they make a quick and savory weeknight dinner. Here they're filled with ricotta cheese, green beans, zucchini and corn and topped with a chive-cream sauce. Don't skip the step of placing a piece of parchment or wax paper under each crêpe as you fill it—without it, the crêpes are tricky to roll. Serve with: A tossed salad.

Ingredients

• 1/3 cup reduced-fat sour cream
• 1/2 cup chopped fresh chives, divided, plus more for garnish
• 3 tablespoons low-fat milk
• 2 teaspoons lemon juice
• 3/4 teaspoon salt, divided
• 1 tablespoon extra-virgin olive oil
• 2 cups chopped zucchini
• 1 1/4 cups chopped green beans
• 1 cup fresh corn kernels, (from 1 large ear; see Tip)
• 1 cup part-skim ricotta cheese
• 1/2 cup shredded Monterey Jack cheese
• 1/4 teaspoon freshly ground pepper
• 4 9-inch “ready-to-use” crêpes, (see Tip)

Preparation

1. Stir sour cream, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.
2. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.
3. To roll crêpes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crêpes in the package). Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic) to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate. Repeat with the remaining crêpes and filling. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.

Tips & Notes

• Tips: To remove kernels, stand a cob on its stem end in a bowl and slice them off with a sharp, thin-bladed knife.
• “Ready-to-use” crèpes are fast and convenient. Look for them in the produce section of the market or near refrigerated tortillas.

Nutrition

Per serving: 302 calories; 17 g fat ( 8 g sat , 6 g mono ); 46 mg cholesterol; 25 g carbohydrates; 15 g protein; 3 g fiber; 687 mg sodium; 485 mg potassium.

Nutrition Bonus: Calcium & Vitamin C (35% daily value), Vitamin A (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 1 1/2 medium-fat meat, 1 fat

4 servings, Active Time: 30 minutes, Total Time: 30 minutes

Source Articles: http://www.eatingwell.com/recipes/summer_vegetable_cr_pes.html

Swap Some Of The Avocado In Guacamole For Zucchini
Save: 100 calories

The monounsaturated fats in avocado—the main ingredient in guacamole—may be heart-healthy, but they also pack a calorie punch. A typical avocado-heavy guacamole delivers 200 calories per half cup. For the May/June 2012 issue of EatingWell Magazine, the EatingWell Test Kitchen came up with an amazing (and surprising) substitution for half the avocado—cooked zucchini! This is some of the best guacamole I’ve had—and the swap shaved 100 calories off the real deal.

Skinny Guacomole Recipe

This delicious guacamole recipe replaces half the amount of high-calorie avocado in a traditional guacamole recipe with a stealth, low-calorie vegetable—zucchini—to cut 100 calories and 6 grams of fat so we can eat more guacamole with fewer calories. We use the microwave to cook the zucchini until it’s very tender, but you can steam it on the stovetop if you prefer.

Ingredients

•     1 large zucchini, cut into 1/2-inch cubes
•     1 large ripe avocado, cubed
•     1/4 cup coarsely chopped fresh cilantro
•     1/4 cup finely chopped onion
•     2 cloves garlic, minced
•     2 tablespoons lime juice
•     1/2 teaspoon hot sauce, such as Tabasco, or more to taste
•     1/4 teaspoon salt

Preparation

1. Place zucchini in a microwave-safe dish, cover with a damp paper towel and microwave on High until tender, 4 to 5 minutes. Drain in a sieve, pressing lightly on the zucchini to extract any liquid.
2. Transfer the zucchini to a large bowl; add avocado, cilantro, onion, garlic, lime juice, hot sauce and salt and coarsely mash until combined.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition
Per serving: 96 calories; 8 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 2 g protein; 4 g fiber; 167 mg sodium; 409 mg potassium.

Nutrition Bonus: Vitamin C (27% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1 1/2 fat

Source Aticles and image : www.eatingwell.com

For more recipes this sneaky food swaps just go to Cut 875 Calories with The Sneaky Food Swaps