Staying Cool!

TIPS ON STAYING COOL THIS HOT SUMMER!

Summer is finally here and the temperature is already in triple digits as I sit and write this.

Well here are a few practical tips to keep cool during these HOT days and nights.

1.    Eat smaller meals, more often. Decrease your protein intake.

2.    Hold your wrists under a cold running tap for 10 seconds every hour (will cool the veins and the blood).

3.    Take a shower or bath with lukewarm water, especially before bedtime. Bathing in cold water will cause the body to generate more heat to compensate.

4.    Eat more spicy foods (sweat generated by spicy foods cools the body down).

5.    Wear light colored cotton clothes.

6.    Draw your curtains to keep the inside of your rooms cooler.

7.    Drink more water.

8.    Drink less alcohol, even ice-cold beer or wine (as they draw water out of the tissues).

9.    Avoid coffee and colas (caffeine generates heat).

10.                       Drink ‘Crysanthemum Tea’ which cools the body.

11.                       Use a feather or down pillow with cotton cover. Foam pillows retain heat.

12.                       Try taking ‘Black Cohosh’ (a Native American herb) which helps regulate body temperature.

13.                       Place your sheets in a plastic bag and refrigerate for 2 hours before going to bed. Cold sheets should help you fall asleep faster.

14.                       Dream of snow, ice and cold weather – daydreaming helps the mind cope better with reality. (So dream of being on Mount Everest or Alaska, while baking in the California sun).

15.                       Above all, be prudent and smart. Avoid going out in the heat during the afternoon hours, wear a hat and carry fresh, cold water.

 

SOUTHWESTERN GRILLED SALMON

For 4 servings:

Ingredients:

1 tsp ground cumin

1/2 tsp ground coriander

1 tsp chili powder

Freshly ground pepper, to taste

Kosher salt, to taste

1 Lime

Non-fat cooking spray

Method:

Combine all the spices and rub over the salmon and set aside for 15 minutes.

Heat the grill to medium-high (350* F) and coat with spray.

Grill the salmon – 4-5 minutes per side.

Squeeze a few drops of lime juice over the salmon.

Serve warm with rice, beans and salsa.

Nutritional Info:

Calories: 235, Protein: 23 g, Carb: 1 g, Fat 15 g.

 

'Bad' Foods Can Help You Lose Fat and Weight

From

WebMD

Seductive foods seem to lurk at every turn, especially when you're trying to lose weight. But many foods that have gotten a bad rap aren't so terrible after all. Learn which tempting treats can actually help you lose weight and keep it off.

Eggs

When it comes to healthy eating, few foods have sparked as much debate as eggs. The latest research suggests an egg a day is safe and nutritious for most adults -- and if you eat that egg for breakfast, you'll boost your odds of losing weight. The reason: Eggs are packed with protein, which takes time to digest. Eating protein in the morning keeps your stomach full, so you eat less during the rest of the day

Steak

For years, health experts have been admonishing us to eat less red meat. But steak is not always bad for the waistline. In fact, a lean cut of beef has barely more saturated fat than a similar-sized skinless chicken breast. Like eggs, steak is loaded with protein and can keep you feeling full longer. To get plenty of protein with less fat, choose tenderloin, sirloin, or other extra-lean cuts -- and limit portions to the size of your palm.

Pork

Talk about a bad reputation -- the term "pork" is used to describe all kinds of excess, so it's no wonder dieters often steer clear. Here's a case where the meat itself is not what it used to be. Today's cuts of pork tenderloin are 31% leaner than 20 years ago. That makes this white meat a lean source of protein with benefits similar to those of lean beef.

Pasta

Rather than avoiding pasta when you're dieting, make the switch to whole grain and keep your portions small. Research suggests people who eat several servings of whole-grain foods per day are more likely to slim down and maintain healthy weights. According to one study, eating whole grains rather than refined grains can also help burn belly fat.

Nuts

Nuts may be high in fat, but it's the good kind. And they are also rich in nutrients, protein, and fiber, which can help stabilize blood sugar. Sure, you'll get a few extra grams of fat from munching on a handful of nuts, but it's worth it if it helps you avoid reaching for cookies or other sweets. Even peanut butter can be a dieter's friend. Studies show small amounts of this favorite food can control hunger without causing weight gain.

Cheese

Dieters often try to cut calories by nixing calcium-rich dairy foods, but some studies suggest this is a mistake. One theory is that the body burns more fat when it gets enough calcium, so eating low-fat cheese, yogurt, and milk may actually contribute to weight loss. Calcium supplements don't seem to yield the same benefits, so high-calcium diets may have other factors at work as well.

Coffee

Coffee only falls in the "bad" category when you drink too much of it or mix in cream, sugar, or flavored syrups. If you drink it black, you get a metabolism boost without added fat and calories. Drink it skinny: Stir in skim milk for added calcium and vitamin D, and artificial sweetener or one teaspoon of sugar.  

Bad Foods -- Good Portions

Just about any "bad" food can be part of your weight loss plan if you stick to small enough portions. In fact, dietitians advise against banning your favorite treats. Depriving yourself of the foods you crave could set you up for failure. A better strategy is to set limits on quantity -- for example, one chocolate truffle a day -- and stick to them.

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.