April 22, 2010
Asparagus as an Aphrodisiac?

Asparagus can help you become your own green giant.  While some say that the vegetable’s phallic shape serves as an aphrodisiac, asparagus’s real secret is that it’s rich in vitamin E, which stimulates the production of testosterone.  This vegetable is also rich in folate, the B vitamin that helps fight heart disease.

Asparagus has 27 calories per one cup serving and a great source of fiber (4 grams per cup).  If you’re looking for that extra muscle enhancement eat some asparagus.  Asparagus contains natural diuretics so it can de-bloat your body, which helps muscles look more defined.

Selecting and Storage

While size doesn’t matter, color does.  Look for a firm stalk with bright green tips and avoid the white variation which doesn’t pack as much nutritional value.  Asparagus doesn’t stay fresh for long—only about two to four days so to maximize freshness, avoid washing the vegetable until right before use.  When storing, snap off the ends and wrap a wet paper towel (or stand the stalks upright in a jar with about one inch of water) and place inside a plastic bag and store in the fridge.

March 31, 2010
45 Calorie Triple Chocolate Chip Cookie

Triple the taste and 10-times less fat than the average chocolate chip cookie? This classic treat gets a makeover thanks to celebrity chef Rocco DiSpirito.


Makes 20 cookies

1 serving: 45 calories

1.4 g fat

2 g protein

9 g carbohydrates

0mg cholesterol

2 g fiber

32 mg sodium

½ tsp vanilla extract

¹⁄³ cup unsweetened cocoa powder, sifted

1 cup canned white cannellini beans, rinsed and drained

2 tbsp light agave syrup

3 large egg whites

1½ cups granulated artificial sweetner

¼ cup dark chocolate-covered cacao nibs

¼ cup mini chocolate chips


Preheat the oven to 375˚F. Line 2 baking sheets with parchment paper and spray lightly with cooking spray. Set aside.

In the bowl of a food processor, combine vanilla, cocoa, cannellini beans, and the agave syrup, and blend the mixture until smooth, about 3 minutes, scraping down the side of the bowl halfway through blending.

In the bowl of a mixer fitted with a whip attachment, beat the egg whites until they form soft peaks. Gradually beat in the artificial sweetner. Continue to beat the whites until they are creamy and nearly stiff. Add 1/3 of the egg-white mixture to the cocoa bean mixture in the food processor. Blend to combine, for about 30 seconds. In 2 batches, fold the lightened cocoa mixture into the egg whites until they are almost fully combined. Add cacao nibs to the batter. Fold batter until cacao nibs are evenly dispersed and cocoa mixture is completely incorporated.

Drop mounded spoonfuls of batter onto the prepared sheets. Spread batter out to form cookies about 2½ inches in diameter. Sprinkle the chocolate chips on top of the cookies.

Bake for 20 minutes, rotating the pans one turn halfway through baking. Using a metal spatula, transfer cookies to wire racks to cool.

Courtesy of:


March 26, 2010
Lacking Energy?

Are you lacking energy midway through the day?  Try keeping away from these energy zapping foods which are made up of mostly fat and sugar.

Lattes and cappuccinos

Caffeine may be energizing at first, but it won’t last all day.  Plus, your favorite sweetened mocha adds unnecessary fat and sugar. Instead, opt for green tea sweetened with a touch of honey.

Muffins and other pastries

People often think fruit-filled muffins are a much healthier choice than donuts or danishes.  But all of those foods contain too many calories, not enough protein, and are often loaded with sugar.

Candy bars, granola bars, and protein bars

I’m pretty sure you’ll find some protein in these bars, but you’ll also find lots of calories.  These are never a good choice if sugar or corn syrup is among the top five ingredients.


Most people make pretzels their number one choice when it comes to the office vending machine.  It’s easy to be pulled in by the low-fat labeling of these snacks.  But the down side, they lack adequate protein and contain enough processed white flour to send blood sugar skyrocketing.

Ice cream, hamburgers, etc.

How often have you justified eating junk food after a grueling workout?  ”Rewarding” yourself with one of these high-fat foods after a workout cancels out all the hard work you just completed.  Think about it before you act upon it.

March 25, 2010
Allergies? Take off your shoes.

Itchy eyes, scratchy throat, runny nose, and sneezing.  We all know the symptoms.  Have you tried leaving your shoes at the front door?  You can track pollen and other allergens all over your house.

Also, try showering before bed.  It will keep you from rubbing pollen you’ve gathered all day onto your pillow and then inhaling it all night.

March 22, 2010
Smelly gym clothes?

Perspiration may leave odor and stains on your clothing.  Deodorants used to fight perspiration may also leave stains.  Spray white distilled vinegar directly on the sweaty areas on your clothing, underarm and collar, and wash as normal.

Another method is to rub white vinegar into the underarms, or other sweaty areas.  Let the clothes sit for 30 minutes and then wash as normal.

Socks with a strong foot odor can be deodorized by adding vinegar to the washing process.  Launder the socks as normal.  Then add to a mixture of one gallon of water and one cup of white vinegar.  Let the socks soak in the mixture for half an hour and then line dry.

Damp clothing left in the washing machine or dryer can have a musty or moldy odor.  Put the clothes back in the washing machine and add two cups of white vinegar to the machine.  Run a cycle in hot water.  When that cycle is complete, run another normal cycle with your regular detergent.

Adding vinegar to your laundry has benefits aside from deodorizing.  It is a natural fabric softener and bleach alternative.  Clothes will be softer and brighter. 


Do not add vinegar to the laundry if you have also added chlorine bleach.  This can cause dangerous fumes. 

March 18, 2010
Trouble sleeping? Eat popcorn.

Are you feeling restless and need some serious shut-eye?  Eat some nonfat popcorn half an hour before you go to bed.  The carbs will induce your body to create serotonin, your bodies chemical that makes you feel relaxed.  But make sure it’s fat-free, because fat will slow the process of boosting serotonin levels.

March 17, 2010
Do you clean your gym bag?

Chances are you probably don’t but you should.  Most gym patrons usually do not wipe down equipment when finished, even if spray bottles and paper towels are readily available.  When you toss your clothes into your gym bag, the sweat from who-knows-how-many people transfers to the bag.  Your bag becomes a terrific breeding ground for bacteria such as MRSA, which causes skin infections.


After you remove your clothes wipe down the interior of the bag with a disinfectant wipe.  Or mix 1 capful of bleach with a gallon of water and use a cloth.

March 16, 2010
Easy On The Oil

Cooking oils typically contain 100 to 125 calories per tablespoon!  All of them come from fat so use sparingly.  Usually 1 tablespoon of any oil is enough to coat the pan you are using.

When shopping check the nutrition label to find products without partially or fully hydrogenated oils or trans fats.

March 15, 2010
Are you constantly hungry?

Try eating slow digesting carbs like oatmeal which take longer to enter your blood stream and help satisfy your appetite much better than junk food.  Being able to successfully curb your appetite is essential for weight loss.

March 12, 2010
Dr. Oz’s 10 Weight-Loss Commandments

1. Thou Shalt Not Wear Pants that Stretch

Your clothing is your early-warning system for weight gain. When it’s getting hard to snap your jeans, you know it’s time to be vigilant. Wearing stretchy clothes allows you to live in ignorance of how your body is growing, making it easier to pack on pounds without knowing it.

2. Thou Shalt Not Keep Bad Clothes in Your Closet

When you keep the clothes you wore at an unhealthy weight, it gives you a back-up plan if the pounds don’t come off. Instead, force yourself to stay on track by 86ing your “fat pants.”

3. Thou Shalt Not Eat Meat That Walks on Four Legs More Than Once a Week

Meat that comes from an animal with 4 legs is higher in saturated fat (the unhealthy kind) than that which comes from 2-legged animals such as chickens, or animals with no legs, like fish. Plus: women who eat large amounts of red meat more than once a week have a 50% higher chance of dying from heart disease and have higher cancer rates.

4. Thou Shalt Not Graze

Plan your meal before you open the refrigerator, get what you need, and close the door. Opening it throughout the day leads to impulsive choices and overeating.

5. Thou Shalt Not Eat After 7:30pm

When you eat late at night you are more likely to be eating in front of the TV (when you won’t pay attention to how much you’re putting in your mouth) and you’re more likely to pick high-calorie snacks.

6. Thou Shalt Not Pile Food More than 1 Inch High or Within 2 Inches of the Plate Edge

Larger portions equal more calories. ‘Nuff said.

7. Thou Shalt Not Chew Food Less than 20 Times Per Bite

Chewing allows your body to realize that you are eating food, prompting it to create a sensation of fullness at the appropriate time. When you don’t chew enough, you get ahead of that process, eating well past when you are actually satisfied.

8. Thou Shalt Not Covet Thy Neighbor’s Plate

Spend your day nibbling bites on someone else’s sandwich or afternoon snack, and you will add on 1,000 calories easy.

9. Thou Shalt Not Carry Small Bills

Nothing loves a small bill better than a vending machine. When you have them at the ready, you are one step closer to an impulsive, calorie-loaded afternoon slip up.

10. Thou Shalt Not Eat While Standing Up

Eating sitting down enables you to be aware of what you’re eating and eat it slowly so that your body can tell you your full before it’s too late.


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