Tuna Pasta Salad

Here's a healthy spin on a picnic favorite!



Prep Time: 15 minutes Cook Time: 15 minutes

Not your average pasta or tuna salad, this combination is filled with crunchy celery, juicy tomatoes, and fresh sweet peas. Flavorful and filling, it's perfect for the office or a picnic lunch. If you're making pasta for dinner, make some extra to use in this salad the next day, and your total time wil only be about 15 minutes!

8 ounces spelt or whole wheat pasta
1/4 cup mayonnaise
1/4 cup plain fat-free or low-fat yogurt
1 tablespoon plus 1 teaspoon balsamic vinegar
2 (6-ounce) cans solid white tuna packed in water, drained
4 large celery stalks, chopped
6 ounces cherry tomatoes (about 15 tomatoes), quartered
2/3 cup frozen peas, thawed
2 tablespoons minced red onion
salt and freshly ground black pepper

Cook pasta according to package directions until tender but still firm to the bite. Drain and rinse under cold water for 30 seconds.

Whisk together mayonnaise, yogurt, and vinegar in a small mixing bowl. Season to taste with salt and pepper.

Place tuna in a large mixing bowl and break into small pieces. Add pasta, celery, tomatoes, peas, and onion; stir to combine. Add dressing and stir to combine. Season to taste with salt and pepper and refrigerate until ready to serve.

Maggie's notes:

Increase the healthful aspect of this recipe by using Kraft Reduced Fat Mayo made with olive oil.

If you don't have balsamic vinegar, try this substitution: 1 tbsp. red wine vinegar or apple cider vinegar plus 1/2 tsp. sugar. (I used stevia.)

We skipped using the peas in our version because no one in my family really cares for them. Other variations could include some chopped up red or green peppers.

Makes 4 (1 3/4-cup) servings

Nutrition at a glance
Per serving: 450 calories, 15 g fat, 2 g saturated fat, 31 g protein, 50 g carbohydrate, 7 g dietary fiber, 570 mg sodium

This recipe is from The South Beach Diet Quick and Easy Cookbook, by Arthur Agatston, MD. Well worth the price of about $17 at Amazon.com:

http://www.amazon.com/South-Beach-Diet-Quick-Cookbook/dp/1594862923

Mexican Chicken Soup

This is a great recipe for diabetics, or anyone looking for a quick, easy, healthy and delicious meal!



Prep Time: 10 minutes Cook Time: 15 minutes

Some soups make a meal, and this one certainly qualifies! Substitute shrimp for the chicken when you want to try something different; just add the shrimp when you add the salsa and simmer for one minute. Cilantro lovers can chop up some of the fresh herb and use it for sprinkling if desired.

Ingredients:

1 tablespoon canola oil
1 small onion, chopped
1 jalapeno pepper, diced
2 garlic cloves, minced
2 teaspoons ground cumin
5 cups lower-sodium chicken broth
1.5 pounds boneless, skinless chicken breasts, cut into two inch strips
2 cups mild refrigerated fresh salsa
salt to taste
freshly ground black pepper to taste

Heat oil in a large saucepan over medium heat. Add onion and jalapeno; cook, stirring often, until vegetables are tender, 5 minutes. Stir in garlic and cumin; cook 30 seconds more.

Add broth, increase heat to high and bring to a rapid simmer. Add chicken and cook until no longer pink, about three minutes. Stir in salsa, bring back to a simmer, season with salt and pepper to taste. Serve hot.

Makes 4 (2 1/4 cup) servings

Nutrition at a glance
Per serving: 320 calories, 8 g fat, 1.5 g saturated fat, 46 g protein, 14 g carbohydrates, 2 g dietary fiber, 680 mg sodium

This recipe is from The South Beach Diet Quick and Easy Cookbook, by Arthur Agatston, MD. Well worth the price of about $17 at Amazon.com:

http://www.amazon.com/South-Beach-Diet-Quick-Cookbook/dp/1594862923

Osteoporosis Boot Camp

Marla and I would like to invite you or a loved one to join our new Meetup group, Osteoporosis Boot Camp. It is offered once a month FREE OF CHARGE. Our first meeting will be Saturday November 13th at 1:00 p.m. Please register at the following link: http://www.meetup.com/Tucson-Osteoporosis-Boot-Camp/ It is part of our philosophy to meet and empower people and give them the benefit of our years of experience. If we meet a few new clients along the way, that's great but our number one goal is to get the word out and educate people whose lives are being affected by osteoporosis. If someone you love is affected by osteoporosis, please pass this link on to them and encourage them to attend if possible.

Feta Orzo Stuffed Tomatoes

Here's a recipe I can't wait to try. It's a great "no-cook" meal that won't heat up your kitchen during the hot summer.

1 cup cooked orzo, cooled
2/3 cup finely chopped bell peppers (orange, red, yellow)
1/2 cup reduced-fat feta cheese crumbles
1/4 cup chopped fresh cilantro or parsley
1/4 tsp finely grated lemon peel
1 1/2 Tbsp extra-virgin olive oil
1 1/2 Tbsp fresh lemon juice
1/4 tsp salt
1/4 tsp freshly ground black pepper
4 tomatoes

1. Combine all ingredients except tomatoes.
2. Cut the top off each tomato and scoop out seeds and inner membranes. Stuff tomatoes with orzo mixture and serve.

Makes 4 servings. Per serving: 179 calories, 8 g fat (2 g sat), 18 g carbs, 3 g fiber, 365 mg sodium, 7 g protein

New IHOP for Me selections

My personal strategy with weight management is to plan ahead as much as I can, and make the best possible choice I can in a particular circumstance the rest of the time. One such situation arose this weekend when my mom, my son and I ended up at an IHOP. I was facing the extra challenge of attempting to carb down this week. So how do you carb down at an IHOP of all places???

Now, as an aside note, I need to tell you I HAD planned for the day and had some almonds, some chicken breast strips, and a few pieces of turkey bacon tucked in my purse, but was wondering how full I would feel, plus it's really tacky to go to a restaurant with your own food...




After poring over the menu conemplating defeat I turned to the back of it, and discovered an entire page with appetizing selections all under 600 calories. I ended up choosing the spinach mushroom tomato omelette, with all of 350 calories and 24 g carbs.

It was delicious AND FILLING! I can't think of the last time something with such a low calorie count left me satisfied. I can't wait to try their other IHOP for Me selections!

4 Summer Shape-up Mistakes

ACE's Jessica Matthews reviews 4 common fitness mistakes people make while trying to get fit for summer. How does the breakfast you're eating affect body mass index? Is the secret to great abs performing extra crunches? Is it okay for your knees to move beyond your toes during lunges and squats? What's the impact of water hydration before and during exercise? Learn the research-backed facts!

Click to Continue
4 Summer Shape-up Mistakes

6 Vacation Tips to Keep You Fit

With summer vacation quickly approaching, you're probably planning your next getaway.



Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait - did you know that the average person gains almost a pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

Vacation Tip #1: Make a Decision

Before you leave home, make the decision that you will NOT gain weight while on your trip.

This is the easiest step to take to make sure that you avoid weight gain, but it is also the most overlooked. Instead of leaving things to chance, harness the power of creative visualization that has been proven time and time again by go-getters such as Michael Jordan, Einstein, Napoleon and Andrew Carnegie.

Visualize what it would be like to return home fitter than when you left. Take a moment to let yourself feel the excitement that you'd experience.

Remember what accomplishing your goal feels like - this will keep you motivated throughout your trip and will help pull you through the inevitable tempting situations that you'll face.

Vacation Tip #2: Get Moving

It's easy to spend vacation days sprawled out by the pool, but the inactivity will quickly add up to extra pounds.

Choose to be active and you'll burn calories all day long while indulging in fewer unnecessary snacks. The following ideas will get you moving:

Go on a brisk walk each day of your trip. You'll see new sights while burning off excess calories.
Always take the stairs rather than the elevator. Talk about bonus calorie burning!
Go on a jog in the mornings before your daily activities, or jog in the evening after the day winds down.
If your hotel has a pool, swim a few laps each day. Swimming is a fun way to get in a full body workout.
If your trip takes you to a place of natural beauty then go on a hike. Even while hiking at a slow or moderate pace you'll burn plenty of calories.
Play some sports - beach volleyball, a game of hoops, Frisbee, or bike riding are all great ways to have fun while keeping fit.

Vacation Tip #3: Indulge with Portion Control

You have no choice but to eat out while on vacation. Whether you're enjoying 5 star restaurants or fast food diners, you'll be met with the same problem: huge portions.

While it is tempting to simply eat it all - you are on vacation after all - this will quickly lead to extra pounds. Use the following tips to keep your portions under control:

When you order your meal ask for a to-go box. Take half of your meal and place it into the box before you even begin to eat. This will force you to eat a healthy portion.
If you would rather not carry around a to-go box, ask that your entrée be made into a smaller portion. If it is dinnertime don't be afraid to ask for the lunch-sized portion.
Pay more, and eat less. Take quality of food over quantity.
Eat meals. Cut out snacking, stick with structured meals.
Eat slowly, and eat foods that have been prepared slowly - that means no fast food.

Vacation Tip #4: Eat Natural Sweets

One of your biggest enemies when it comes to vacation weight gain is...sugar.

The average modern person consumes 46 teaspoons of sugar every day. The average person on vacation consumes even more than that.

Even though sugary calories taste great, the sweet pleasure comes at a high price. Here's what I mean:

Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in blood sugar levels), which causes you overeat.
Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth!
Sugar weakens your bones -making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
So instead of eating that ice cream cone or chocolate éclair, satiate your sweet tooth with a piece of juicy fruit.

Vacation Tip #5: Don't Eat Fried Foods

While fast food restaurants are definitely convenient, with their low prices and quick service, it's really not worth the additional pounds brought on by chips and fries. As you enjoy your vacation keep this in mind: don't eat fried foods. While this is always a good plan to follow, it is even more important to abide by while traveling.

A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry - so you can see that consuming fried foods will drastically increase your caloric intake.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods increase your risk for include:

Heart Disease
Diabetes
Clogged Arteries
High Blood Pressure
Obesity
Acne

If I still haven't convinced you to pass on the curly fries, keep in mind that heartburn and indigestion are not fun...especially while on vacation. Need I say more?

Vacation Tip #6: Do this Hotel Room Workout

If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout:

Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Body Weight Lunges: Stand with your feet shoulder width apart. Exhale as you lunge forward with your right leg. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Push Ups: Get into the push up position (depending on your fitness level choose to go off your knees, push off of the wall, or assume the traditional position). Inhale as you lower your chest down. Exhale as you return to the starting position. Complete 12-15 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

V-Ups: Sit on the edge of a chair or bed and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.

Do Jumping Jacks, High knees, or jog in place for 30 seconds.

Well, now you have 6 tips that will keep away the unwanted vacation pounds. You may even end up losing a pound or two while away.



But let's be honest, you want to lose more than a pound or two. You want to lose all of those extra pounds.

You may feel that the secret to achieving weight loss is just that - a secret. A mystery. You try, and try, and try but your goals are never met. Your dream body continues to stay out of reach.

In my experience the people who are unable to lose weight aren't failing due to laziness. In fact, those frustrated with their weight often put in a lot of effort - but on the wrong things. A fad diet. The latest exercise gizmo. An ineffective routine at the gym.

It's not that you aren't willing to put in the effort - you're just doing the wrong thing.

Think about this for a moment...What if this was the summer that you took control of your body? The summer that you threw your fat clothes away...the summer that you were proud to put on a bathing suit...the summer that your doctor congratulated you on your improved health...the summer that your family and friends - and that special someone - showered you with compliments.

It's possible. Even more possible than you think.

The thing is that you need to direct your effort in an effective way.

This is where I come in.

You see, for me weight loss isn't a mystery. It's my passion. I have a proven method that will dramatically transform your body into one that you are proud to be seen in.

However, I can't promise that it will be easy. You'll work hard, you'll sweat and you'll even feel sore. And before you know it you will be telling everyone you know about the amazing results you've achieved.

So as you plan your next vacation, why don't you also give yourself the gift that you really want - a new body. A tighter body. A stronger body. A healthier body.

I am here to help you do just that. Call or email now to schedule your first body-transforming workout.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals - something that you will appreciate while on vacation and at home.

You deserve it.