Weekend Recipe: Healthy Grilled Tuna Teriyaki

Grilled Tuna Teriyaki

Ingredients

• 2 tablespoons light soy sauce
• 1 tablespoon Chinese rice wine
• 1 large clove garlic, minced
• 1 tablespoon minced fresh ginger root
• 4 (6 ounce) tuna steaks (about 3/4 inch thick)
• 1 tablespoon vegetable oil

Directions

1. In a shallow dish, stir together soy sauce, rice wine, garlic, and ginger. Place tuna in the marinade, and turn to coat. Cover, and refrigerate for at least 30 minutes.
2. Preheat grill for medium-high heat.
3. Remove tuna from marinade, and discard remaining liquid. Brush both sides of steaks with oil.
4. Cook tuna for approximately for 3 to 6 minutes per side, or to desired taste.   

Nutritional Information 
Amount Per Serving  Calories: 228 | Total Fat: 5.1g | Cholesterol: 77mg

What to Drink?
	Pinot Noir
	Whiskey Slush
	Beer
	Special Lemonade

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Weekend Recipe: Healthy Szechewan Shrimp

Szechwan Shrimp

Ingredients

• 4 tablespoons water
• 2 tablespoons ketchup
• 1 tablespoon soy sauce
• 2 teaspoons cornstarch
• 1 teaspoon honey
• 1/2 teaspoon crushed red pepper
• 1/4 teaspoon ground ginger
• 1 tablespoon vegetable oil
• 1/4 cup sliced green onions
• 4 cloves garlic, minced
• 12 ounces cooked shrimp, tails removed

Directions

1. In a bowl, stir together water, ketchup, soy sauce, cornstarch, honey, crushed red pepper, and ground ginger. Set aside.
2. Heat oil in a large skillet over medium-high heat. Stir in green onions and garlic; cook 30 seconds. Stir in shrimp, and toss to coat with oil. Stir in sauce. Cook and stir until sauce is bubbly and thickened.

Nutritional Information

Amount Per Serving  Calories: 142 | Total Fat: 4.4g | Cholesterol: 164mg

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Work Life Balance: FoodExerciseMoney series: Quick Healthy Breakfast

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Strawberry Banana Milkshake

Ingredients 200 g strawberry yogurt 1 banana 1 cup low-fat milk Method 1 1. Place all ingredients in a blender, or bar mixer. 2 2. Mix. Read more at www.yummly.com

 

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Work Life Balance series: Food Exercise Money chocolate Banana Bread

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Chocolate-Banana Bread

Bake banana bread with a whole-grain Cheerios® cereal boost and a chocolate twist. From eatbetteramerica.

Prep Time:15 min Start to Finish:3 hr 45 min makes:1 loaf (16 slices) Bread 2 cups Banana Nut Cheerios® cereal 3/4 cup sugar 1/4 cup canola or vegetable oil 3/4 cup buttermilk 2 teaspoons vanilla 1 egg 1 cup mashed very ripe bananas (2 medium) 2 cups Gold Medal® all-purpose flour 1/4 cup unsweetened baking cocoa 1 teaspoon baking soda 1/4 teaspoon salt 1/3 cup miniature semisweet chocolate chips Topping 1/2 cup Banana Nut Cheerios® cereal

1. Heat oven to 350°F. Spray bottom only of 9x5-inch loaf pan with cooking spray. Place 2 cups cereal in resealable food-storage plastic bag or between sheets of waxed paper; crush with rolling pin to make 3/4 cup. Set aside. 2. In large bowl, beat sugar and oil with electric mixer on low speed until well mixed. Beat in buttermilk, vanilla and egg just until blended; beat in bananas. Stir in flour, cocoa, baking soda and salt until well mixed. Stir in 3/4 cup crushed cereal and chocolate chips. Spoon into pan; spread evenly. 3. Place 1/2 cup cereal in resealable food-storage plastic bag or between sheets of waxed paper; coarsely crush with rolling pin. Sprinkle over batter in pan; press lightly. 4. Bake 1 hour 10 minutes to 1 hour 20 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Remove from pan to cooling rack. Cool completely, about 2 hours.

Nutritional Information

1 Slice: Calories 200 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 15mg; Sodium 170mg; Total Carbohydrate 33g (Dietary Fiber 1g, Sugars 15g); Protein 3g Percent Daily Value*: Vitamin A 2%; Vitamin C 4%; Calcium 4%; Iron 10% Exchanges: 1 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 2  *Percent Daily Values are based on a 2,000 calorie diet. Read more at www.eatbetteramerica.com

 

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Bottled Water: Are you sure you want to do that?

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Infographic of the Day: Is Bottled Water Really That Bad? Yes

This expansive graph by Online Education tells you all you need to know about bottled water, as you scroll from top to bottom. Now excuse me while I try to hide my bottle of water. Won't happen again, promise. [Via Online Education] Read more at www.fastcompany.com

 

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2010 the job tanked and has not recovered, if you are not working it may be time to thing about starting a biz

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Be Your Own Boss! Tips for Starting a Small Business in 2011

If we learned one thing from the job market last year it's that nobody's coming to take care of our careers. We can't wait for a big bailout, a massive economic turnaround or some miracle to grow our paychecks. We're each responsible for taking charge and making things happen for ourselves.

Among the workplace highlights of 2010: small businesses experienced the fastest growth in the private sector.

First step: Be sure you truly want to be a small business owner. This isn't something you should pursue because nothing better has come along. It's not something to seek because of financial desperation. It's incredibly hard work with inevitable obstacles along the way, which means you have to really want it if you expect to be successful. Starting a business must be your primary plan, not your fall back.

Next, figure out the small business idea that you're most excited about making happen. Don't attempt to reinvent the wheel. There's no need to create the next Google or Zip Car; tried and true businesses are perfectly acceptable. When I started Women For Hire, career fairs were (and still are) a dime a dozen. I put my own spin on them and created a very successful business. Read more at abcnews.go.com

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Roasted Chicken with Balsamic Bell Peppers: Thank you BETH you rock!

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Roast Chicken with Balsamic Bell Peppers

Add Italian flair to your dinner table with this chicken dish that’s filled with robust flavors.

Total: 40 minutes Yield: 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)

Ingredient

3/4 teaspoon salt, divided 3/4 teaspoon fennel seeds, crushed 1/2 teaspoon black pepper, divided 1/4 teaspoon garlic powder 1/4 teaspoon dried oregano 4 (6-ounce) skinless, boneless chicken breasts 2 tablespoons olive oil, divided Cooking spray

2 cups thinly sliced red bell pepper 1 cup thinly sliced yellow bell pepper 1/2 cup thinly sliced shallots (about 1large) 1 1/2 teaspoons chopped fresh rosemary 1 cup fat-free, less-sodium chicken broth 1 tablespoon balsamic vinegar

Preparation 1. Preheat oven to 450°. 2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done. 3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

Nutritional Information Calories:282 Fat:11g (sat 2.1g,mono 6.4g,poly 1.7g)  Protein: 35.9 g

Carbohydrate:8.8g Fiber: 1.9g Cholesterol: 94mg Iron:2mg Sodium:644mg Calcium:38mg Read more at find.myrecipes.com

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Work Life Balance: Food,Exercise & Money series: Try FitBit for techies that want to get in/stay in shape

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fitbit: 2010 Gadget Accessory of the Year – Pedometer on Steroids (it does so much more)

A true test of a gadget’s usefulness is whether or not you are are still using it months after first buying it. And, that is why the $99 fitbit personal activity tracker is my personal 2010 Gadget Accessory of the Year. I’m still using it every single day since buying it. Although it was first released in 2009, I didn’t buy one and use it for myself until this past May when I wrote:

Fitbit Wireless Activity Tracker Initial Impressions

The fitbit comes with a clip that lets you were it on a belt or some other clothing article all day long. A velcro wrist strap is provided if you are interested in monitoring your sleep habits and “efficiency”. A wireless hub attached to a PC or Mac via USB wirelessly collects data from the fitbit without any user intervention (translation: you don’t have to do anything). The hub also serves as a charger. I charge my fitbit once every three or four days. Read more at www.mediabistro.com

 

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Work Life Balance: Food,Exercise & Money series: Healthy Soups

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Healthy Soups

Soups make delicious, nourishing, low-fat meals.

Soups are easy to make and are terrific first courses for people trying to lose weight.

Low-Fat Substitutions

Here are a few tricks for upping the flavor of your soups while lowering their fat content: If your recipe calls for pre-cooked vegetables--such as onions, celery, or carrots--use a very small quantity of oil or cooking spray. If the vegetables start to stick to the pan, add a tablespoon or so of water, wine or broth to keep them from burning. Brown meats in a separate pan. Discard fat, and pat meat dry before adding to your stock pot. Miso--fermented soybean paste--adds savor to soup stocks, especially vegetarian broths. Add a tablespoon or so per quart of water, or to taste. Fry your spices for a minute or so over medium heat before adding them to your soup. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving. If your recipe calls for a heavy cream, use pureed cooked potatoes instead. Or remove about two cups of your cooked soup and blend until smooth. (Use a stick hand blender for best results, or puree it one cup at a time in a blender. Hold the lid on tight with a kitchen towel to protect yourself from burns.) Stir the puree back into the soup to thicken it. To add real cream flavor, stir in a few tablespoons of heavy cream when the recipe calls for 1 cup--a little cream will go a long way. Note: because cream is an emulsion, it doesn't "break" or curdle--like milk or sour cream can do--if the soup starts to boil. Use the real thing, but in small amounts, if you're watching your saturated fat intake.

Bean Soups

More Bean Soup Recipes Black Bean Vegetable Soup Grandma B's Bean Soup Spinach and Leek White Bean Soup Escarole and Bean Soup

Pea Soups

Moong Dal Vegan Split Pea Soup I Yellow Split Pea and Frankfurter Soup Split Pea Soup with Rosemary

Lentil Soups

Indian Dahl with Spinach Rhinelander Lentil Soup Moroccan Lentil Soup Vegan Red Lentil Soup Lentil Soup

Related Recipe Collection

Healthy Main Dishes, Side Dishes, and More Read more at allrecipes.com

 

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Work Life Balance: Food,Exercise & Money series: 10 DIET Foods That Make You FAT

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Amplify’d from www.fitnessmagazine.com

10 Diet Foods That Make You Fat

Some of your favorite diet foods -- turkey burgers, granola, yogurt, and more -- are shockingly high in calories and fat. Here's how to recognize 10 common fat traps.

Diet Traps 1-4

The Sugar-Packed Snack: Yogurt

Brace yourself for culture shock. Plain yogurt naturally contains about 16 grams of sugar per cup. But if you eat flavored yogurt, you could be downing 15 or more additional grams of sugar, which is like shoveling in four extra teaspoonfuls.

Slim Strategy Choose plain, low-fat yogurt and stir in a teaspoon of honey, maple syrup, or all-fruit spread for a hint of sweetness. Or opt for fat-free Greek yogurt, which is lower in sugar than even regular plain yogurt but often has double the protein to keep you satisfied longer.

The Tricky Treat: Sugar-Free Cookies and Candy

Don't fall for the no-sugar scam: When manufacturers remove the sweet stuff, they often add fat. One popular brand offers chocolate-chip cookies that each contain 160 calories and 9 grams of fat, so why not eat the real thing? You might save calories with sugar-free candy, but many contain sorbitol, which can cause bloating and diarrhea.

The Backpack Bad Guy: Trail Mix

Store-bought versions of this hiking staple should take a hike. A 1-ounce handful of banana chips packs 10 grams of fat (they're usually deep-fried), and yogurt-covered raisins are coated with partially hydrogenated palm kernel oil, which contains saturated and trans fats.

The Mediocre Munchie: Veggie Chips

The rainbow-hued chips are no better than their potato counterparts. While both may boast a little vitamin A or C, your hips won't know the difference: The salty snacks have about 150 calories and 9 or 10 grams of fat per handful. And that bag may contain plain old chips in disguise; sometimes manufacturers simply add food coloring to potato flour. Read more at www.fitnessmagazine.com

 

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2011 Work Life Balance: Healthy Roasted Vegetables for dinner!

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Roasted Vegetables

"A casserole dish of seasonal vegetables that is so easy to prepare. It can be made a day ahead - just reheat before serving. Lemon juice can be substituted for balsamic vinegar, and you can use baking potatoes if you don't have any Yukon Golds on hand."

Ingredients:

1 small butternut squash, cubed 2 red bell peppers, seeded and diced 1 sweet potato, peeled and cubed 3 Yukon Gold potatoes, cubed 1 red onion, quartered

1 tablespoon chopped fresh thyme 2 tablespoons chopped fresh rosemary 1/4 cup olive oil 2 tablespoons balsamic vinegar salt and freshly ground black pepper

Directions:

1. Preheat oven to 475 degrees F (245 degrees C).

2. In a large bowl, combine the squash, red bell peppers, sweet potato, and Yukon Gold potatoes. Separate the red onion quarters into pieces, and add them to the mixture.

3. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.

4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned. Read more at allrecipes.com

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2011 Work Life Balance Series: Loose 10 Pounds on Take out

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Lose 10 Pounds Diet Plan

We've got easy, low-cal recipes for breakfast, lunch, and dinner, plus quick snack ideas to help you lose 10 pounds in 4 weeks without going hungry.

The Healthier Way to Diet

We've created an easy menu of quick, energy-packed dishes to help you lose weight. Simply choose from the meals and snacks on these pages for a total of 1,500 calories a day. Combine this eating plan with our workout and you'll drop 10 pounds this month and never feel hungry.

300-Calorie Breakfasts  >> 400-Calorie Lunches  >> 500-Calorie Dinners  >>

Healthy Takeout Ideas for Lunch

-- Starbucks Chicken Santa Fe Panini (400 calories)

-- Quiznos Italiano Flatbread Sammie (390 calories)

-- Chick-fil-A Chargrilled Chicken Sandwich and a large fruit cup (400 calories)

-- P.F. Chang's Ginger Chicken with Broccoli and a bowl of wonton soup (365 calories), or Asian Grilled Salmon with brown rice and a small order of Garlic Snap Peas (409 calories)

Healthy Takeout Ideas for Dinner

-- Panera Bread Half Orchard Harvest Chicken Salad with a cup of Low-Fat Vegetarian Black Bean Soup and a 2-ounce French baguette (530 calories), or Half Tomato Mozzarella Hot Panini and Half Classic Cafe Salad (470 calories)

-- Moe's Southwest Grill Personal Trainer Salad (without tortilla shell) with Southwest Vinaigrette (475 calories), or a Homewrecker Junior Steak Burrito (473 calories)

-- KFC Grilled Chicken Breast, mashed potatoes with gravy, green beans, and a large corn on the cob (490 calories)

-- Chili's Margarita Grilled Chicken with a house salad with fat-free honey mustard dressing (510 calories), or Guiltless Grill Classic Sirloin with a cup of Chicken and Green Chile Soup (460 calories) Read more at www.fitnessmagazine.com

 

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After you walk, now it's time to sculpt for FREE!

2011 Work Life Balance Series: Burn Baby Burn ....those calories

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Amplify’d from walking.about.com

Burning Calories - How to Walk for Weight Control

Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

How You Burn Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.

The chart of calories burned per mile is based on MET research - metabolic equivalents of various activities. References: AINSWORTH BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O’Brien WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. "Compendium of Physical Activities: An update of activity codes and MET intensities." Med Sci Sports Exerc 2000;32 (Suppl):S498-S516.

Calories burned per mile by walking

Speed/Pounds 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb 2.0mph 57 68 80 91 102 114 125 142 156 170 2.5mph 55 65 76 87 98 109 120 136 150 164 3.0mph 53 64 74 85 95 106 117 133 146 159 3.5mph 52 62 73 83 94 104 114 130 143 156 4.0mph 57 68 80 91 102 114 125 142 156 170 4.5mph 64 76 89 102 115 127 140 159 175 191 5.0mph 73 87 102 116 131 145 160 182 200 218 Read more at walking.about.com

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2011 Work Life Balance Series: Winter Walking without feeling brrrrrr

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Prepare for Winter Walking

Just because it's cold out there, doesn't give you an excuse not to exercise. Bundle up tight, and enjoy a brisk winter walking workout with these tips.

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2011 Work Life Balance Series: Hate to exercise, how about walking? It's FREE

As a part of my 2011 Work Life balance series I started a new blog (http://anisesmith-foodexercisemoney.blogspot.com/) FoodExerciseMoney that will help to address the Work Life Balance issues that most of us struggle with.

Amplify’d from walking.about.com

Walk of Life Program

10-Week Walking Fitness Program

Get fit

Lose fat

Decrease risk for cancer, heart disease, diabetes, stroke

Live longer and with more vitality

The Day-by-Day Way Each day of the Walk of Life Program includes a walking assignment, eating strategies, mind and motivation tips, and access to a community of other walkers with whom to share your challenges and successes.

Free and Now Best of all, you can get started today. Join us in our Walk of Life. It's free, and registration is only required to post messages in the Discussion Forum.

Follow Each Day from its Daily Page Each day of the program has its own page dedicated to a unique walking assignment, walking tips, motivation strategies, nutrition suggestions, a recipe, and fun links. Come back daily to see what's in store. Daily Pages Read more at walking.about.com

 

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10 Healthy Eating Tips

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Healthy Eating

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation.  Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Healthy eating tip 8: Add calcium & vitamin D for strong bones

Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Great sources of calcium include:

Dairy products, which come already fortified with vitamin D.

Dark green, leafy vegetables, such as kale and collard greens

Dried beans and legumes

Healthy eating tip 10:  Plan quick and easy meals ahead

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks. Read more at www.helpguide.org

 

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