By Manuel Villacorta
What happened to elegance in eating? When did the concepts of “eating-on-the-go” or devouring plastic-wrapped or boxed meals become appropriate methods of dining? How did eating in front of the TV or in the car become alternatives to the dinner table? Our modern lives are often hectic and mindless; jumping from work to family to social and community obligations. Running down the long to-do list, barely crossing each item off, even exercise has to be scheduled. Many of us have lost touch with …

1. Eat before you go. If you eat about thirty minutes to an hour before dining out, it will make sticking to your meal plan much easier. When your stomach is growling, making good food choices is hard. A good example of a premeal snack is a small piece of fruit, a yogurt, and a bit of low fat cheese.
2. Avoid skipping breakfast and lunch to “save up.” Skipping meals will definitely make you overeat and will slow down your metabolism.
3. Eat the lower-calorie foods first. Order …

1. Keep cleaned and prepped vegetables in your fridge like broccoli, carrots, tomatoes, cucumbers, radishes, and turnips.
2. Double up on vegetables in sandwiches and wraps.
3. Eat a salad with lunch and dinner or even as a snack. A salad can be as simple as mixed greens with tomato drizzled lightly with olive oil and seasoned with salt and ground pepper.
4. Make stir fries. Add a low-fat sauce to diced and frozen cut vegetables.
5. Add extra vegetables to sauces and casseroles. For example, …

Spring is the time to enjoy fresh and sweet asparagus spears!
Asparagus is best when the blossom heads are tightly closed and the stalks are smooth, firm and brightly colored.  Thinner spears are usually more tender but fatter ones are sweeter once they are peeled.  Choose similarly sized asparagus so that they will cook evenly.
To prepare asparagus, hold each spear and bend until it snaps.  The spear will break at the point where it becomes tender.  For fat spears, use a peeler to remove the paper-thin layers of skin to expose …

It’s a myth.
In order to lose fat you must lose weight and to lose weight you must eat fewer calories than you are expending. Cutting just carbohydrates is not the solution. Carbohydrates are needed so you can function properly and be able to sustain your exercise plan. Plus carbohydrates actually help you burn fat as you lose weight by transporting fat cells to be metabolized. So if you are lacking carbohydrates you may stop burning fat cells. Carbohydrates, such as whole grains, are rich in B vitamins which are key …

1 1/2 cups uncooked quinoa
3 cups organic vegetable broth
1 (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
3 Tbsp olive oil, divided
1 1/4 teaspoons salt, divided
1 cup chopped fresh basil
3 Tbsp fresh lemon juice
2 Tbsp Dijon mustard
1 tsp sugar
2 tsp grated lemon rind
1/2 tsp freshly ground black pepper
3 garlic cloves, minced
1 (10-ounce) package frozen baby lima beans
4 cups chopped tomato (about 3 medium)
1/2 cup sliced green onions
1/2 cup chopped carrot
1 (15-ounce) can black beans, rinsed and drained
Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high …

Quinoa is a protein rich seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.
Making quinoa
1 cup quinoa
2 cups boiling water
In a saucepan, boil water and add quinoa. Bring to a boil, reduce heat, cover, and simmer for 10-15 minutes. Cook until all of the water is absorbed.  Fluff the cooked quinoa with a fork and serve.
Note that for every 1 cup dry quinoa use 2 cups boiling water. One cup dry …

by Kate Haisch
Sumo wrestling is an ancient Japanese sport; where the heavier you are the better! They stare each other in the eyes and slap their feet and enormous thighs, trying to break their opponent’s courage. One of the heaviest sumo wrestlers, or rikishi in Japanese, was Hawaiian born Konisiki. He weighed 630 at his peak. So, how do sumo wrestlers get so big?

Sumo Wrestlers’ Tricks for Getting Big

Don’t eat breakfast. Sumo wrestlers never eat breakfast. This is a great way to slow your metabolism way down and will definitely …

Eating small, frequent meals is a good way to help you control weight and keep food cravings in line.  The key to healthy snacking is found in the foods you choose, the size of your portions and how frequently you snack.
A great snack idea is a cup of baby carrots enjoyed with 2 Tbsp of hummus.
Cup of carrots is 1 allowance of non-starchy vegetable. Hummus is 1/2 allowance of very lean meat, 1/2 allowance of fat and 1/4 allowance of grains and starches.

1/2 cup diced apple
8 ounces Brussels sprouts, trimmed and quartered
2 tablespoons apple cider
2 teaspoons olive oil
1 teaspoon minced fresh thyme
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Preheat oven to 375 degrees.
Combine apple and Brussels sprouts in an 11 x 7-inch baking dish.  Add apple cider, olive oil, minced fresh thyme, salt, and freshly ground black pepper; toss well.  Bake at 375 degrees F for 25 minutes or until sprouts are tender.
Yield: 2 servings (serving size is 3/4 cup)
Allowances: 1/2 allowance of fruit, 1 allowance of non-starchy vegetable, 1 allowance of …