COLD CUCUMBER SOUP WITH SHRIMP

(No cooking required)

 

Ingredients:

Cucumber 2 medium – peeled, seeded and chopped

Buttermilk – 2 cups

Greek yogurt (low fat) – 1 cup

Shallot – 1 finely chopped

Garlic – 2 cloves, minced

Cilantro – 1/3 cup

Red pepper flakes – ½ tsp

Cooked shrimp (thawed, chopped) – 8 oz

Radish – 1 thinly sliced

Balsamic Vinegar – 2 tbsp

Toasted Walnuts, chopped – ½ cup

Salt – to taste

Method:

In a blender combine the cucumber (leaving ½ cup aside), buttermilk, yogurt, shallot, cilantro, garlic, red pepper and curry powder and blend till smooth.

Pour into a serving bowl and stir in the chopped shrimp, sliced radishes, vinegar and the remaining cucumber. Add salt to taste.

Ladle in to soup bowls and sprinkle with walnuts.

Nutritional Info:

1.5 cup (12 oz) serving: 270 cal, 12 g fat, 17 g carb, 25 g protein.

 

 

BBQ Time

GRILLED BRINED CHICKEN WITH CILANTRO PESTO

Ingredients:

For the Chicken:

Skinless chicken quarter thighs 6-8

Low Sodium Soy Sauce – 1 cup

Honey – 1 cup

Curry Powder – ¼ cup

Minced Ginger – ¼ cup

Coriander Powder – 3 tbsp

Garlic Paste – 2 tbsp

Chili Powder – 1 tsp

Orange Zest – 2 tbsp

For Cilantro Pesto:

Green onions (chopped) – 2

Dry roasted unsalted peanuts – ¼ cup

Ginger chopped – 1 tbsp

Garlic – 1 clove

Fresh Cilantro – 1 ½ cups

Fresh Mint leaves – ½ cup

Canola oil – 1 ½ tsp

Asian Fish Sauce – ½ tsp

Red Pepper Flakes – ½ tsp

Toasted Sesame Oil – 2 tsp

Method:

For Chicken:

In a large pot, bring 2 cups of water to boil, remove from heat and add the soy sauce, honey, curry powder, ginger, coriander, garlic, chili and orange zest and stir. Let stand 5 minutes and then add 3 cups of ice-cold water. Submerge the chicken pieces in the liquid, cover and marinate in the fridge for 8 – 24 hours.

When ready to grill, take the chicken out of the marinade and dry with paper towels and keep at room temperature for 30 minutes. Heat the grill to medium high (400* F) and spray with a non-fat cooking spray. Grill on each side for 3-4 minutes to get a sear, then lower the heat, cover and continue grilling for 45 – 50 minutes (turning the pieces half-way through) till well done (the temperature inside the thickest part should be 180* F).

For Cilantro Pesto:

Combine the green onions, peanuts, ginger and garlic in a food processor and pulse until finely chopped. Add the cilantro and mint and pulse till chopped. Add the remaining ingredients except the sesame oil with 1 tsp of water and puree till smooth. Transfer to a bowl and top with the toasted sesame oil.

Serve the grilled chicken with the Pesto on top or on the side.

Nutritional Information:

Per serving : (1 piece):

300 calories

Fat 12 g, Carb 7 g, Protein 40 g.

6 Summer Beauty Foods

These delicious summer foods help you look and feel your best.

WebMD Feature

By Kerri-Ann Jennings, MS, RD

Reviewed By Michael W. Smith, MD

Good, healthy food makes you feel good and look good from the inside out.

Summer brings so many healthy food options. There's an abundance of fresh produce, including many natural beauty foods.

"Summer produce generally tends to have a high water content," says Michelle Dudash, RD, author of Clean Eating for Busy Families. "That helps keep you hydrated, which minimizes wrinkles, because it's plumping up your skin."

Plus, warm weather begs for lighter meals and preparation methods, which may help slim you down.

"We tend to eat a lot of summer produce raw or grilled, which lightens it up," Dudash says. "Many summer foods have a lower carbohydrate content than starchy winter root vegetables, yet they still have fiber, so they're filling, but without a high carb load to bog you down."

Try these summer beauty foods that help you feel good, slim down, and have healthy skin.

1. Strawberries and Other Fruit

"When I think of summer beauty foods, I think of fruit," says Ruth Frechman, RD, spokeswoman for the Academy of Nutrition and Dietetics. "A lot of fruit has vitamin C, a powerful antioxidant."

Strawberries are a prime example. These sweet berries are one of the best sources of vitamin C out there, with 163% of the daily value per cup.

"Fruit gives you a physical feeling of lightness while also being satisfying," Frechman says.

New ways to try it: "Put fruit on salad!" Frechman says. "Adding fruit to salad is very refreshing."

2. Zucchini

Zucchini is very low in calories, with only 20 calories per cup.

New ways to try it: "You can use it for veggie crudités, cut into batons or coins," Dudash says. She also uses it in a light summer pasta: She just dices and sautés it with garlic and onion and tosses the mixture with whole-wheat angel hair pasta, soft goat cheese, and shrimp.

3. Red Bell Peppers

With only 46 calories and 3 grams of fiber per cup, red bell peppers are a light yet filling addition to summer meals.

Also, Dudash says, "bell peppers are really high in antioxidants. They have a whopping 317% of the daily value of vitamin C. Vitamin C is so important for collagen in our skin. We lose collagen as we age, so getting the nutrients that support it, like vitamin C, is an important anti-aging trick."

New ways to try it: Grill them. Dudash says, "To make soft roasted peppers that are way better than jarred, grill whole peppers until charred, then put it into a paper bag until cool, then slip off the skin. Pureed with a little olive oil, salt and pepper, soft-roasted peppers make an amazing sauce to use over grilled chicken or fish.

4. Tomatoes

Tomatoes are rich in lycopene and beta-carotene. A diet rich in those nutrients may boost your skin's natural defense against sun damage and improve its appearance, according to a 2012 study published in the American Journal of Clinical Nutrition. Tomatoes are also a good source of vitamin C. One cup delivers almost half of the daily value. Of course, you should still wear sunscreen and avoid getting too much sun.

New ways to try it: Grilling tomatoes is a smart choice. "When tomatoes are cooked, they have even more lycopene," Dudash says.

5. Gazpacho

Gazpacho and other cold soups are hydrating. "Plus you get a lot of nutrients," Frechman says. A cold soup made out of fruits or vegetables would provide a lot of the beauty foods containing vitamin C. Vitamin C can be destroyed by heat, Frechman notes, so enjoying a cool gazpacho will help you get more.

New ways to try it: Think beyond gazpacho and try recipes for cold fruit soups, like blueberry or cantaloupe.

6. Hibiscus Tea

"I'm obsessed with this ruby red tea," Dudash says. "Research shows it's high in antioxidants, including vitamin C and anthocyanins." It's usually found in tea blends, like red raspberry, so look for it in the ingredient list.

New ways to try it: Dudash enjoys it as is: unsweetened and a bit tart. She says it also makes a great base for margaritas. "It's a nice alternative to those syrupy sweet mixers," she says. "Just brew it really strong and add some agave and lime juice."

 

Exercises to Trim Belly Fat

Irene Lewis-McCormick, M.S., CSCS (from DiabeticLivingOnline.com)

Here's some inspiring news for anyone who wants to trim belly fat and feel great, too. Replacing just 1 pound of fat with muscle will help your body burn up to 50 additional calories per day, every day. Try these tips to banish the belly bulge and increase your metabolism at the same time.

Making your abdominal muscles stronger has another advantage as well: They support the lower back and hold you upright. Continual poor posture puts these muscles to sleep, leaving you with a belly bump as well as an aching back.

A good ab workout will tighten your midsection and emphasize other large muscles of your body in a way that increases your metabolism (to burn fat) and improves your posture (to make you look longer and leaner).

Use these 15 belly fat-burning exercises to strengthen your abdominal and back muscles. Work them into your activity routine two or three times a week with a day of rest in between.

 

·         Toe Tap

·         A: Lie on your back with knees bent, feet on the floor. Rest your hands by your sides with palms facing down. Inhale and tighten your abdominal area (imagine drawing your belly button into your spine).

·         B: As you exhale, slowly pull your bent left knee in toward your abs for a count of two (up, up). Slowly lower the left leg for a count of two (be sure to move from your hip, not your knee), tap your toes, and lift your leg again. Perform 12 repetitions with each leg.

·         Bent-Knee Crunch

·         A: Lie on your back with legs in the air, knees bent at a 90-degree angle. Place your fingertips just behind your ears to support your head. Slowly lift your head, neck, shoulders, and rib cage off the floor, tightening your abdominal muscles (imagine pulling your belly button in toward your spine). Maintain a slight nod in your neck, but don't pull.

·         Note: If the intensity is too great, place your feet flat on the floor and perform the crunches from that foot position.

·         B: Slowly lower yourself to the floor. Be sure to lift your shoulders up and off the floor with each repetition, feeling the contraction in the abdominal area. Perform 25 repetitions.

·         Bicycle Crunch

·         A: Lie on your back with knees bent, feet on the floor. Place your fingertips just behind your ears to support your head and point your elbows out to the sides. Slowly lift your head, neck, shoulders, and rib cage off the floor, tightening your abdominal muscles (imagine pulling your belly button in toward your spine). Maintain a slight nod in your neck, but don't pull.

·         B: Rotate your torso and tap your left elbow against your right knee while extending your left leg. Repeat on the other side. This is one repetition. Perform six repetitions.

·         Note: If you have lower-back pain, perform these crunches with feet on the floor, lifting your bent knee to tap your elbow from that position. If you have knee or hip pain, remember that it's not critical for you to fully extend the leg, so maintain a soft or bent knee throughout the exercise.

·         Leg Circles

·         Lie on your back with knees bent, feet on the floor, and arms at your sides, palms down. Lift your right leg until it is perpendicular to the floor, keeping your knee slightly bent (don't lock the joint). With your toes pointed, make small circles (about the size of a dinner plate) with your leg, rotating from the hip. Inhale as you begin each circle and exhale as you finish. Keep your body as still as possible. Perform six clockwise circles and six counterclockwise. Repeat with the other leg.

·         Windshield Wipers

·         A: Lie on your back with legs in the air, knees bent at a 90-degree angle, and arms extended in a T shape. Lift your arms straight up over your shoulders and bring your hands together.

·         B: Lower your knees to the left side and lower your right arm to the floor. As soon as your right arm touches the floor, bring it back up to the center of your body and simultaneously return the knees to center. Repeat on the other side. Perform eight repetitions on each side.

·         Double-Arm Reach

·         A: Lie on your back with knees bent, feet on the floor, and arms at your sides. Tighten your abdominal muscles and lift your head, shoulders, and arms off the floor.

·         B: Slowly sweep your arms to the sides, rotating your palms up as you move.

·         C: With control, sweep your arms overhead, as if reaching for something behind you. Pull your arms back to starting position to complete one repetition. Perform 8-10 repetitions.

·         Note: If you have lower-back pain, progress through this exercise slowly and carefully. If you feel any pain, talk with your doctor before continuing. To decrease the intensity of the exercise, reach with one arm at a time and use the other hand to support your head (try to use only your fingertips for support, however, so you keep your ab muscles engaged).

·         Side Crunch

·         A: Lie on your right side with your knees bent and together. Extend your right arm and let your head rest on that arm while your left elbow is bent, fingertips on your head.

·         B: Flex your left side and bring your left knee to your left elbow. Perform 15 crunches on each side.

·         Side Bend

·         A: Sit with your ankles crossed and your left hand flat on the floor, in line with your left shoulder. Place your right foot flat on the floor just in front of your left foot. Point your right knee toward the ceiling.

·         B: Pull your abdominals in and press into your left hand to lift your hips off the floor. As you come up onto your left knee, raise your right arm over your head so you form a line from your fingers to your toes. Hold for 10 seconds, lower, and repeat on the other side.

·         Reverse Oblique Crunch

·         A: From a seated position, lean back slightly with your knees bent, heels planted firmly on the floor, body weight evenly distributed between both hips. Tuck your chin slightly, draw in your abdominal muscles, and extend your arms in front of you.

·         B: Rotate to the right through the waistline and pull your right elbow back. Return to center. Rotate to the left and pull your left elbow back. That is one repetition. Perform 8-10 repetitions.

·         Windmill

·         A: From a seated position, lean back slightly with your knees bent, feet flat, and hands on the floor behind you. (For a wider, more stable base of support, spread your feet apart.) Draw in your abdominal muscles and lift your left arm while twisting your torso to the right. Keep your back straight; don't slouch.

·         B: Lower your left arm and return to center. Lift your right arm and twist your torso to the left. That is one repetition. Perform 10-15 repetitions.

·         Plank Pose to Downward-Facing Dog

·         A: Start in knees-down plank position with your body in a straight line from head to knees. Keep your back straight and draw in your abdominal muscles (imagine pulling your belly button in toward your spine).

·         B: With your hands planted, lift your hips up as high as you can to form an inverted V, and then return to knees-down plank position. Perform two sets of 10 repetitions.

·         Elbow Twists

·         A: Get on your hands and knees. Make sure your hands are directly under your shoulders and knees are under your hips. Lift your right hand and place your fingertips behind your right ear. Your elbow should be bent straight out to the side.

·         B: Rotate your upper body slightly to the left, allowing the elbow to touch or almost touch the inside of the left arm. Return to center. Perform six repetitions on the right side, then switch to the left side for six more.

·         Arm Extensions

·         A: Get on your hands and knees. Position your hands directly under your shoulders, palms open, fingers spread, and knees directly under your hips. Keep your back straight and draw in your abdominal muscles. Lift your left arm in front of you to about ear height, keeping your thumb up as if you were about to shake hands.

·         B: Straighten and lift your right leg behind you to about hip height. Hold the posture for 30 seconds. Slowly lower your left arm and right leg and lift the opposite arm and leg. Perform four repetitions on each side.

·         Note: If you have lower-back pain, extend only your arms and keep your knees on the floor.

·         Modified Plank Pose

·         Lie face down and bring your hands under your shoulders. With hands shoulder width apart, press your body up toward the ceiling (like in the top phase of a knees-down push-up), drawing in your abdominal muscles. As you lift your body off the ground and onto your knees (and you can stay on your elbows if you prefer), contract your abdominals and relax your shoulders. Your body will fall into a line from your head down to your knees. Remember to breathe and relax your neck. Hold for 10-30 seconds.

·         Child's Pose

·         Kneel on the floor with knees hip width apart, the tops of your feet flat on the floor, and sit back on your heels. With hands hip width apart, move forward and rest your forehead on the floor, relaxing your head and shoulders while extending your arms and fingertips. For a deeper stretch, spread your knees apart and allow your body to sink lower to the floor.

 

WAYS TO BOOST YOUR METABOLISM

WAYS TO BOOST YOUR METABOLISM

 

The Elusive Metabolism Boost

Boosting the metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several factors. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to get a boost. Read on for 10 ways to rev up.

Build Muscle

Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

Step Up Your Workout

Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

Fuel Up with Water

The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.

Energy Drinks

Some ingredients in energy drinks can give your metabolism a boost. They're full of caffeine which increases the amount of energy your body uses. They sometimes have taurine, an amino acid. Taurine can speed up your metabolism and may help burn fat. But using these drinks can cause problems like high blood pressure, anxiety, and sleep issues for some people. The American Academy of Pediatrics doesn’t recommend them for kids and teens.

Sinless Snacking

Eating more really can help you lose weight -- eating more often, that is. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.

Spice Up Your Meals

Spicy foods contain chemical compounds that can kick the metabolism into a higher gear. Eating a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is likely temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.

Power Up with Protein

The body burns many more calories digesting protein as it uses for fat or carbohydrates. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can boost the metabolism at mealtime. Healthy sources of protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

Booster Shot: Black Coffee

If you're a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Taken in moderation, one of coffee's benefits may be a short-term increase in your metabolic rate.

Recharge with Green Tea

Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal during moderately intense exercise for a short period of time.

Avoid Crash Diets

Crash diets -- those involving eating fewer than 1,000 calories a day -- are disastrous for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds (at the expense of good nutrition), a high percentage of the loss comes from muscle. The lower your muscle mass, the slower your metabolism. The final result is a body that burns fewer calories (and gains weight faster) than the one you had before the diet.

Best Bets

The impact of different foods and drinks on the metabolism is small compared to what you need for sustained weight loss. Your best bet for creating a mean calorie-burning machine is to build muscle and stay active. The more you move during the day, the more calories you burn. And remember: working out in the morning has the benefit of revving up your metabolism for hours.