Tracy Detox Contest Submission

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Tracy Detox Contest Submission

Craving Chocolate?

Healthy Chocolate Treats-In moderation, you can enjoy the glorious taste of chocolate guilt-free

Double-Chocolate Brownies

Prune puree, available in the condiment section of the supermarket, replaces some of the fat in these fudgy brownies

Ingredients:

4 ounces semisweet chocolate, broken into pieces
2 tablespoons canola oil
1 cup turbinado sugar
1 large egg
1 large egg white
1/4 cup prune puree
2 teaspoons vanilla extract
1/2 teaspoon salt
3/4 cup oat flour
1/3 cup unsweetened cocoa

Directions:

1. Preheat oven to 350 degrees. Line bottom and sides of an 8-inch square baking pan with foil, leaving a 2-inch overhang.
2. Combine chocolate and oil in a medium heat-proof bowl. Set bowl over a pan of simmering water; stir until chocolate has melted. Remove from heat; whisk in sugar, egg, egg white, prune puree, vanilla, and salt until smooth.
3. In a medium bowl, combine flour and cocoa. Stir into chocolate mixture just until incorporated.
4. Spread batter in prepared pan. Bake until top is firm and a toothpick inserted in center comes out with a few moist crumbs, 40 to 45 minutes. Cool completely in pan. Using foil, lift brownies from pan. Peel off foil. Using a serrated knife, cut into 12 rectangles.
   
   

Spiced Hot Dark Chocolate

According to Ayurvedic medicine, warming spices such as cinnamon and cardamom can help boost energy. And by swapping soy milk for regular, you ensure that dark chocolate's antioxidants will be more fully absorbed.

Ingredients:


1 quart soy milk
6 ounces dark chocolate, coarsely chopped
1/2 teaspoon ground cinnamon
1/8 to 1/4 teaspoon ground cardamom
1/8 teaspoon ground cayenne pepper

Directions:

1. In a small saucepan, combine all ingredients and whisk over medium-low heat until the chocolate has melted completely and the mixture is steaming hot, about 5 minutes. Serve.

Double Dark-Chocolate and Ginger Biscotti

The sweet spiciness of the crystallized ginger in these cookies complements the richness of the dark chocolate. Cooking tip: Avoid getting water in the chocolate mixture while it's melting, or the chocolate will seize up and become granular and clumpy, ultimately making it difficult to work with.

Ingredients

1 cup all-purpose flour, spooned and leveled
1/3 cup unsweetened cocoa powder
1 1/2 teaspoons baking powder
1/4 teaspoon salt
1 large egg, plus 1 large egg yolk
1/2 cup sugar
1 teaspoon vanilla extract
1/4 cup canola oil
1/2 cup walnuts, coarsely chopped

Directions:

1. Preheat oven to 350 degrees. Line a large baking sheet with parchment paper.
2. In a medium bowl, whisk together flour, cocoa powder, baking powder, and salt until well combined; set aside. In the large bowl of an electric mixer, beat egg, egg yolk, and sugar until light and fluffy; beat in the vanilla and oil until well combined.
3. With the mixer on low, beat in dry ingredients until combined. Fold in walnuts, chocolate, and ginger with a rubber spatula (dough will be stiff).
4. With moistened hands shape the dough into 2 logs, each about 9 inches long and 2 1/2 inches wide. Bake until set on top, about 20 minutes. Cool 10 minutes in pan. Reduce oven temperature to 325 degrees.
5. Transfer logs to a cutting board and, with a serrated knife, cut each log on the diagonal into 16 slices, each 1/2 inch thick. Bake until crisp, about 20 minutes, turning the biscotti over midway through. Cool 5 minutes on a baking sheet, then transfer to a wire rack to cool completely. Store in an airtight container for up to a week.

Halibut and Chickpea Salad

Butternut Squash Gratin

Grilled Vegetable Medley

ChiRunning

Stone Soup

Fatigue Fix

Nutrition

Between sugar-laden cereals and white flour bagels, breakfast too often becomes a nutrient-free zone. But an inadequate breakfast can affect your whole day. Our mitochondria depend on the nutrients in whole, healthy foods -- they burn the carbs, fats, and protein and turn them into energy.

The Fix
Eating a wholesome breakfast that contains some protein is crucial. It helps normalize blood sugar levels and provides your body with the fuel it needs early in the day. Noshing on healthy snacks -- like fruit, nuts, or yogurt, not candy or chips -- throughout the day can also help boost energy levels. Skip processed foods, which tend to contain refined carbohydrates that set your body on an energy roller coaster. Instead, choose whole foods like fruit, vegetables, whole grains, beans, eggs, and lean fish and poultry. Foods that are rich in antioxidants and other phytonutrients, such as berries, green tea, and cocoa, can also boost energy.

Supplements

Even if you're eating a balanced diet, you may be missing out on crucial vitamins and minerals -- and it may be causing low energy levels. That's because your body depends on certain vitamins, minerals, and other compounds to create the chemical reactions responsible for energy metabolism. In particular, deficiencies of magnesium, vitamin B12, and vitamin D -- nutrients that can be hard to obtain from food alone -- may contribute to a lack of energy. Digestive problems such as irritable bowel syndrome and celiac disease, alcohol overuse, and even stomach-acid-blocking medications can also affect nutrient absorption.

The Fix

The first step in resolving a nutrient deficiency is to address underlying medical or lifestyle issues that may be causing it. That said, some supplements can complement a healthy diet. To help normalize energy and prevent deficiencies, take a good multivitamin-multimineral supplement that contains all the B vitamins as well as a calcium/magnesium/vitamin D supplement with at least 400 mg of magnesium and 1,000 IU of vitamin D.

Manage Stress

When you're juggling the multiple responsibilities of work and home, being frazzled can start to feel normal. Many people have never learned healthy ways of dealing with stress, instead turning to alcohol or nicotine. And although stress starts in the mind -- you might be worried about a parent's health or dealing with a demanding boss -- its results can be decidedly physical. The result: Your adrenal glands keep releasing stress hormones like cortisol and adrenaline, which impair mitochondrial function. So you eat more, sleep less, and burn less fat, setting yourself up for low energy.

The Fix

It's nearly impossible to eliminate stress, so your goal should be to manage it. Yet for most of us, following the recommendation to "stress less" isn't as simple as it sounds. There's no shortage of relaxation techniques to choose from: Stress-soothing options include breathing exercises, meditation, yoga, qigong or other physical activities, guided imagery or visualization, creative approaches like drawing or journaling, frequent saunas or massages, and even sex. The key is discovering what works for you and doing it regularly. Diet can also have surprisingly powerful effects on your stress levels. Fluctuations in blood-sugar levels caused by refined sugars and carbohydrates can actually create stress in your body, while the nutrients in fruits, vegetables, whole grains, and nuts help reduce it.

Reduce Caffeine

Most Americans in need of a jolt of energy reach for a stimulant. Whether we're getting our fix from an espresso maker, a teapot, or a vending machine, caffeine is the drug of choice for people who need to feel fired up fast. Caffeine boosts energy by stimulating the central nervous system and increasing the heart rate and blood pressure. But this pick-me-up can also let you down. Sensitive people tend to feel jittery and anxious, not jazzed, after a cup of coffee or a can of soda. Caffeine can also sabotage your sleep, setting up a bad pattern: use caffeine, sleep poorly, need more caffeine the next day to compensate. For some people, caffeine is addictive; the slump you feel when its effects wear off compels you to consume more -- turning it into a crutch.

The Fix

The obvious solution to a dependency on caffeine is to consume less of it. But as anyone who has tried to go cold turkey knows, withdrawal symptoms like throbbing headaches, nervousness, irritability, and fatigue are no picnic. A better way to cut back? Gradually decrease the amount you consume -- drink one fewer cup of coffee every day, for example. It also helps to know how much caffeine is in common foods and beverages: A cup of coffee contains 135 mg, a cup of black tea has up to 70 mg, a Red Bull has 80 mg. If you still savor a steaming beverage once or twice a day, try green tea. It has less caffeine than coffee (25 to 40 mg total) and is rich in antioxidants.

Breathing

When you're stressed or anxious, you breathe more shallowly. This can set up a downward energy spiral: If you're not breathing properly, you're not ferrying enough oxygen to your tissues, and that oxygen deficiency impairs energy metabolism. Shallow breathing also allows toxic metabolic waste to build up in your cells, he explains, making you feel sluggish and ill.

The Fix

Take a deep breath -- or several. The best way to get more oxygen is to breathe slowly and deeply from your diaphragm, not your chest. Plus, take your mother's advice and sit up straight: Poor posture tires out your muscles and compresses your organs, so your body doesn't work as well as it should. Practicing yoga can help you cover both bases. Basic breathing exercises also help. A couple of times a day, sit with your spine straight, your eyes closed, and your abdomen relaxed. Take a breath in, imagining that you're filling the bottom of your torso -- let your belly expand -- then the middle, and finally the top. Exhale in reverse: top, middle, bottom. Repeat for 10 breaths.

Exercise

We're bipedal creatures, designed to walk, run, and dance, yet we spend much of our lives sitting still, whether at our desks or in front of the television. You might think this lack of motion helps shore up energy, but the opposite is true. Being sedentary makes you lose muscle mass, which decreases the efficiency of your mitochondria, causing energy levels to plummet. When you're tired, you don't feel like moving. But inactivity exacerbates fatigue, setting up a vicious cycle.

The Fix

When you're feeling drained, hopping on a treadmill, picking up a pair of dumbbells, or stretching your limbs into Downward Dog may be the last thing you want to do. Yet you need to expend energy to get more of it. That's because regular physical activity not only improves your mood and helps you sleep better, it can increase both the number of your mitochondria and how efficiently they work. For the best results, aim for a half hour of aerobic activity most days of the week -- swimming, cycling, or a daily speed walk on your lunch break -- plus strength training and stretching a couple of times weekly. Try interval training, which combines short bursts of high-intensity exercise (such as sprinting) with longer periods of lighter exercise (like brisk walking or jogging). This can help you burn more calories while you sleep, boosting your metabolism and your energy levels.

Enjoy a Midday Snack

Healthy Snacking Tips

As adults, many of us ignore between-meal hunger pangs and tell ourselves we're "being good," or pretend we're not eating while grazing through bags of pretzels and M&Ms. Either way, we end up facing mealtime as cranky as a preschooler. Anyone who's ever opened the fridge and ended up eating last night's chocolate cake before setting the table knows where that will get you.
For those who get hungry between meals, a healthier approach starts with recognizing your body's signals before your brain starts flashing images of chocolate-chip cookies -- and responding, not with guilt, but with a nutritious snack. By keeping blood sugar levels steady, says Keri Glassman, R.D., author of The Snack Factor Diet, "snacking keeps your metabolism up and your cravings down." As for the fear that adding snacks will lead to weight gain, those who snack smartly -- eating small amounts of healthy foods -- often find they eat less later in the day, says Lori Reamer, R.D., nutrition director for Canyon Ranch in Lenox, Massachusetts. "Snacking helps you coast into your meal versus accelerate into your meal."
By following a few simple principles, you can transform your relationship to snacking and, potentially, eat more healthfully all day long.

7 Ways to Eat More Healthfully All Day

+ Redefine your terms. Many conventional snack foods, like chips and cookies, are low in nutrients and high in quick-burning carbohydrates and unhealthy fats. To start snacking healthfully, says Reamer, think less about conventional, processed snack foods and more about foods that would fit into a healthy eating plan. A small portion of leftover beans and brown rice makes a healthy snack; fruit, nuts, and yogurt are great choices, too. For best results, combine food groups. "Protein and fat digest a little slower than straight carbohydrates do, so a combination will help to keep you fuller longer," says Glassman. "They also add to satisfaction, which can increase satiety." Ideally, you'd have a healthy source of carbohydrates, fat, and protein -- perhaps apple slices (carbohydrate) and 2 teaspoons of almond butter (fat and protein) -- but having two out of three works fine. For example, combine berries (carbohydrate) and low-fat yogurt (protein) or leftover turkey (protein) and high-fiber crackers (carbohydrate).

+ Be proactive, not reactive. Figuring out your "hunger clock" will help you preempt strong cravings. What time do you start calculating the number of feet to the pizza place on the corner, or start feeling grumpy and distracted? If it's 11:30 a.m. and 4:30 p.m., plan your snacks for 11 a.m. and 4 p.m. "For most people, it's the afternoon-into-evening time when things start to fall apart," says Glassman. "If you are going to make just one change, add an afternoon snack." Timing your snacks will keep you clear-headed enough so that you don't succumb to the notion that Baby Ruth candy bars are good for you because they have nuts in them.

+ Choose foods you like. You may have read about the nutritional virtues of cottage cheese, but if you don't like it, forget about it. Think, instead, about foods that bring you pleasure. If you like gooey snacks, try a slice of tomato on a fiber cracker with a small piece of cheddar cheese melted on top. If you want something crunchy but low in calories, celery sticks may be your thing. Pleasure and satisfaction contribute to satiety, says Reamer. "Don't go with the most obvious options if they aren't pleasing to you."

+ Plan your portions. When you're delving into a box of crackers or a big bag of almonds, it's hard to stop. To avoid overeating, portion out your snacks ahead of time and put them in sandwich bags or small containers. And remember that Mother Nature has a thing for packaging. "Think of a banana," says Reamer. "For most, one banana would be a serving. You probably wouldn't think to eat the whole bunch." The ideal size of a snack will vary depending on how many calories you need in a day (see mypyramid.gov) and the size of your other meals. As a guideline, shoot for a snack in the 100 to 180 calorie range, says Glassman. (For example, try 10 cherry tomatoes and one string cheese stick; a hand-ful of baby carrots and 10 almonds; a peeled and sliced cucumber with a quarter of an avocado, 2 tablespoons of lemon juice, and salt to taste.)

+ Don't try to be perfect. Follow the nutrition tips above whenever possible, but remember that there's a spectrum of possibilities. Some people give up on planning snacks because they don't always manage to have steel-cut oatmeal with walnuts and organic raspberries on hand, says Glassman. Instant oatmeal packets and drinkable yogurts aren't perfect snacks, but they're fast and easy to stock. And if having them around keeps you away from the doughnut drive-through, they're a step in the right direction, she says. Keeping a few quick, simple snacks in your purse, such as turkey jerky or a box of raisins, will help keep you on track. Again, they may not be ideal, but they're far better than hitting the potato chips or not eating at all.

+ Embrace your hunger. Many people deny their hunger and treat snacking as a naughty indulgence. When people are trying to avoid eating, they end up not eating as healthfully, says Glassman. "They'll go for the vending machines or start eating out of a pretzel bag because they think it's not 'real eating.' Meanwhile, they've taken in 400 calories' worth of pretzels when they could have had half a turkey sandwich for half the calories and been more satisfied. But in their minds, a turkey sandwich counts as real eating."

+ Pay attention at mealtime. Snacktime calories aren't freebies, so you may need to adjust your mealtime portions. Reamer recommends following the Japanese dictum hara hachi bu, which translates to "eat until you're 80 percent full." "By learning to stop right at the edge of fullness, we can trim our portion sizes," she says. "And this is easy to do if you know that when you're hungry, you can eat again." Embracing snacking means giving yourself permission to listen to your body -- an essential part of any long-term healthy eating plan.

Everyday Tension Tamers

Stretch Away Your Tension

The longer you sit at your desk, the more your posture resembles the curved, compressed arch of a camel's hump -- and the more uncomfortable you feel. Your back stands to suffer long-term misalignment as a result of slumping, while the resulting impaired breathing can lead to chronic muscle tension and drag your energy level down.

With its emphasis on core strength and alignment, Pilates counters these stresses by helping you look -- and feel -- a little taller. "This particular fitness discipline aims to create stability and freedom through the entire body by targeting the muscle groups that support the spine," says New York City-based fitness and Pilates instructor James Darling. That includes the muscles deep within the back, abdomen, and pelvis. By focusing equally on strengthening and lengthening, the following Pilates favorites will foster a buoyant support system for your spine, bringing deeper breathing, more energy, and posture that's both graceful and effortless.

Spine Stretch Forward

What It Does
Creates space between the vertebrae, lengthens the muscles of the back, and reduces lower back pain. Counteracts stress by calming the nervous system.

How to Do It
Sit on the floor with legs straight and spine tall. Drop your chin into your chest and contract your core, as if you're trying to curl your torso up and over a beach ball. Focus on drawing your center in as opposed to curving your spine. Rest your hands where they fall, and breathe here for 30 seconds to a minute. Slowly roll back up to the starting position. Repeat six times.

Double-Leg Stretch

What It Does
Strengthens the core, particularly the lower abdominal muscles, which help stabilize the pelvis and keep the vertebrae of your lower spine in alignment.

How to Do It
Lie on your back with knees drawn in toward your chest, hands resting on your knees, and head and shoulders lifted off the mat.

As you inhale, straighten the legs to a 45-degree angle and stretch your arms alongside your body and up over head.
Exhale and release, returning to the starting position, keeping your head and shoulders lifted off the mat. Repeat six times.

Saw

What It Does

Wrings tension out of the spine and stale air from the lungs, while stretching the backs of the legs and the shoulders. Combats everyday backaches that come from tight muscles.

How to Do It

Sit tall with legs extended and arms in a T, spine long. Inhale, drawing your belly button toward your spine. Exhale and twist your torso to the left as you bend forward at the waist, extending your right hand to your pinkie toe (as if you're "sawing" off your toe). As you twist, squeeze your inner thighs and buttocks and draw your abs in even tighter. Hold for five breaths, then switch. Repeat six times.

Fresh Muesli with Apples and Almonds

Toasting the oats and almonds before soaking them gives this muesli a nuttier flavor. Be sure to buy old-fashion oats, not quick cooking -- the latter aren't as flavorful and chewy.

Serves 2

Per serving: 462 calories: 13 g protein; 15 g fat; 73 g carb; 6 g fiber.

Ingredients

• 3/4 cup old-fashioned roasted oats
• 1/4 cup sliced almonds
• 1/2 cup plain low-fat (1 percent) Greek yogurt
• 1/2 cup low-fat (1 percent) milk
• 1/2 diced apple
• 2 to 4 tablespoons honey

Directions

1. Preheat oven to 350 degrees. Place oats and almonds on a rimmed baking sheet. Bake until almonds are golden brown, 7 to 8 minutes; let cool to room temperature. In a small bowl, stir together U cup of toasted oat mixture, yogurt, and milk. Cover and refrigerate until oats are soft, 1 hour or up to overnight.
2. Spoon muesli into two bowls. Top with apple and remaining toasted oat mixture; drizzle with honey.

Roasted Sweet Potato Soup with Curried Apples

For this recipe, use a crisp, fiber-packed apple like Lady Apple, Cortland, or Gala. The roasted sweet potatoes are loaded with beta-carotene.

Ingredients

• 2 1/2 pounds sweet potatoes (3 or 4)
• 2 tablespoons olive oil
• 1 medium onion, halved and sliced
• Coarse salt and ground black pepper
• 1 red bell pepper, ribs and seeds removed, thinly sliced
• 2 jalapeno peppers, ribs and seeds removed, thinly sliced
• 3 garlic cloves, coarsely chopped
• 1/2 cup dry sherry (optional)
• 4 cups vegetable broth, homemade or canned
• 2 teaspoons white-wine vinegar
• 1 teaspoon honey
• 1/4 teaspoon curry powder
• 1 small tart apple (4 ounce) peeled, cored, and diced
• 1/4 cup plain yogurt
• 2 tablespoons chopped mint, for garnish
  

Directions

1. Preheat oven to 400 degrees. Place sweet potatoes on a baking sheet and roast for 1 hour, turning once, or until potatoes are very soft. When cool enough to handle, scoop cooked potato out of the skins. Discard skins.
2. Meanwhile, in a 5-quart Dutch oven or large soup pot, heat oil over medium. Add onion, season with salt and pepper, and cook, stirring occasionally, until soft and caramelized, about 20 minutes. Add bell pepper, jalapenos, and garlic; cook for 5 minutes. Add sherry (if using), sweet potato, and broth; stir to combine. Bring to a boil, reduce to a simmer, and cook for 20 minutes, until flavors have blended.
3. Working in batches, puree soup in a blender. Combine batches in a clean pot. The soup should be thick. (If you prefer a thinner soup, add water or a little more broth.) Taste and adjust seasoning.
4. In a small saucepan over medium heat, bring vinegar, honey, and curry powder to a boil. Add apple; stir for 1 minute and remove from heat. To serve, ladle the soup into warm bowls, add a spoonful of apples, a spoonful of yogurt, and a sprinkle of mint.

Serves 4 (makes 6 cups)

285 calories; 7 g protein; 8 g fat; 49 g carb; 8 g fiber

Natural Way to Ward Off Colds

What should you do when you feel a cold coming on?

How about reaching for echinacea (Echinacea purpurea). Its antibiotic and antiviral properties make this native American plant an ideal first-line treatment for colds and flu, sore throat, and other simple infections. It can also help you through times of low resistance by enhancing the immune system. Available in tincture, capsule, tablet and extract form, look for combination echinacea products (containing both augustifolia and purpurea species) standardized to 4 percent echinacosides. For best efficacy, begin taking echinacea when symptoms first appear and continue until the illness runs its course. Try one dropperful of tincture in water four times a day, or two capsules of freeze-dried extract four times a day; children under 10 can take half the adult dosage. Echinacea should not be used continuously for more than 10 days.

Healthy Metabolism Tools

To get back to your balanced weight, try giving your body what it needs rather than depriving or punishing yourself with harsh diet and fitness regimens.

1. Create the Message: Eat the Right FoodsA healthy diet might be the most important tool you have for balancing your metabolism. "Most people know enough to get the junk food and artificial ingredients out of their diet," says Galland. But improving your metabolism also involves "putting the good things in." Here's what you need.

Fiber The indigestible parts of fruits, nuts, whole grains, and vegetables sweep toxins from your body and slow the speed at which your body absorbs sugars from food. Both functions have a huge impact on your metabolism. The federal government recommends 25 grams of fiber a day for women and 38 grams a day for men. Foods like vegetables, beans, whole grains, and some fruits, especially berries, deliver fiber.

Healthy Fats Omega-3 fatty acids improve the metabolic function of every cell in your body, primarily by reducing inflammation. Increase your intake of fish, walnuts, and ground flaxseed while limiting your intake of pro-inflammatory omega-6-rich foods, like heavily processed foods as well as corn, soy, safflower, sunflower, and vegetable oils. Monounsaturated oils such as olive oil also have anti-inflammatory properties; make it your main cooking oil, says Hyman.

Fruits, Vegetables, and Spices Their phytonutrients -- carotenoids in carrots, curcumin in turmeric, anthocyanins in berries -- help "turn on" your body's metabolism at the cellular level and regulate hormones that help control appetite. These foods also contain high levels of antioxidants, which reduce inflammation. Center every meal or snack on fruits or vegetables -- totaling at least five to nine servings a day -- and use spices such as turmeric, cinnamon, and garlic liberally.

Friendly Foods Pay close attention to foods that lead to bloating or other unpleasant symptoms. You probably know if you're truly allergic to a food, but it's possible to be intolerant and not realize it. Undetected intolerances can contribute to inflammation and hypothyroidism -- both of which spell trouble for metabolism.

Two of the most common food sensitivities are to gluten -- a protein present in foods like wheat, rye, oats, barley, spelt, and kamut -- and dairy. Hyman recommends removing them (or other foods you suspect you may be sensitive to) from your diet for at least a week to see whether your symptoms change.

2. Light a Fire: ExerciseWhen it comes to metabolism, the value of exercise "goes beyond the amount of calories you burn," says Galland. Resistance training builds muscle, and regular, sustained movement supports your thyroid, lowers inflammation, and improves the rate at which insulin can move blood sugar into your cells -- so there's more available as fuel and less sugar circulating in the blood to be turned into fat.

Any form of exercise helps, but you can increase your body's power to burn food calories (even when you're sleeping) by alternating periods of intense exercise with slower periods. Known as interval training, this exercise pattern "tunes up the mitochondria and increases your basal caloric burning," says Hyman. It doesn't matter what you choose to do -- walk, jog, bicycle, swim, or row. Exercise for one minute at nearly maximum capacity and then for three minutes at moderate capacity. Alternate for 30 minutes, two or three times a week, he says.

3. Clean Up Your System: SweatPesticides, chemicals from manufacturing, and metals such as mercury and lead from air, water, and food circulate in the blood and wind up in body fat. In the blood, these toxins sabotage the body's main metabolic regulator -- the thyroid gland. (Another toxin accumulator might surprise you: rapid weight loss. When you burn fat, the toxins it stores enter the bloodstream.)

The solution: Sweat. Your body excretes toxins and waste in perspiration. "Not sweating is like not going to the bathroom," says Hyman. Regular exercise should make you sweat, but so will saunas and hot baths. Losing weight gradually -- not crash dieting -- will also help prevent your bloodstream from becoming a toxic dump, says Galland.

4. Become Aware: BreatheLiving on a flat line of high tension does incredible damage to your health, say experts -- metabolism included. Cortisol, the hormone your body produces when you're stressed, increases your appetite and promotes inflammation, reducing the body's sensitivity to metabolic hormones.

To reduce cortisol levels and normalize your metabolism, you must relax, say experts. Mind-body practices such as yoga and tai chi can help reduce stress, but relaxing can also be as simple as slowing down long enough to be conscious of your breath for a few minutes each day. "Breath," says Hyman, "is the doorway to the parasympathetic nervous system," which governs relaxation.

Apple, Date, and Ginger Crisp

A little ginger -- a powerful anti-inflammatory and digestion aid -- goes a long way in this dessert. Combining dates and apples provides a sweet dose of fiber.

Ingredients

• 4 tablespoons light brown sugar
• 4 tablespoons unsalted butter, melted
• 2 tablespoons grated fresh ginger
• 1/2 teaspoon ground cinnamon
• 1 teaspoon grated orange zest
• 4 pitted Medjool dates, chopped into 1/4-inch pieces
• 2 Granny Smith apples, peeled, halved, cored, and cut into 1/2-inch wedges
• 2 Macoun apples, peeled, halved, cored, and cut into 1/2-inch wedges
• 9 gingersnap cookies, finely crumbled (3/4 cup)
• 2 tablespoons chopped pecans
• 2 tablespoons old-fashioned rolled oats
• 1/2 cup thick unsweetened yogurt

Directions

1. Preheat oven to 350 degrees. In a medium bowl, combine 3 tablespoons sugar, 1 tablespoon melted butter, grated ginger, cinnamon, orange zest, and dates. Add apples and toss to combine. Transfer mixture to an 8-inch square baking dish.
2. In a small bowl, combine gingersnaps with pecans, remaining sugar, oats, and remaining butter. Using your fingertips, work mixture to form a crumble topping. Distribute topping over apples. Cover dish tightly with aluminum foil. Bake until fruit mixture is bubbling, about 30 minutes. Uncover and continue baking until topping has browned and apples are tender when pierced with a paring knife, about 20 minutes. Let cool 10 minutes before serving with yogurt. essert. Combining dates and apples provides a sweet dose of fiber.

Per serving: 407 calories; 4 g protein; 17 g fat; 65 g carbs; 5 g fiber.
Prep: 25 Minutes Total: 1 hour 25 minutes Serves 4

Four Ways to Start a Fitness Routine

Busy lives, stressful schedules, poor diets, inadequate sleep, not enough down time and lack of energy: Sound familiar? With all there is to do in life, something has got to give, and often it's your fitness regime. It can be challenging to find time to work out, but the long- and short-term health benefits make it a necessary aspect of achieving optimum health. Here are some tips to help you get back on the track to making positive changes:

1. Change your daily habits. We've all heard the advice to park farther away or take the stairs, because it works. Set a goal to take the stairs at work every other day.
2. Pace yourself at the gym. Everyone is there for the same reason, so don't be embarrassed if you're going a little slower. Use light weights for strength training, and limit yourself to 2-10 minutes on the stationary bike when you first start out. You'll find that your stamina will quickly improve.
3. Take care of yourself. Wear the proper footwear, removable layers or light clothing, and avoid dehydration by drinking more water than you think you need.
4. Get encouragement. Join an exercise class, hire a personal trainer, or enlist a friend for morning walks. It's more fun if you don't go it alone.

Choose Wisely

Eating fresh produce is the best way to obtain daily nutrients, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself to potentially harmful chemicals. Make sure you purchase only organic varieties of the produce listed below. According to the Environmental Working Group, common growing practices make these crops the most likely to contain pesticide residues:

1. Apples
2. Bell Peppers
3. Celery
4. Cherries
5. Imported Grapes
6. Nectarines
7. Peaches
8. Pears
9. Potatoes
10. Raspberries
11. Spinach
12. Strawberries

With the rising cost of food, eating healthy may seem like a luxury you just can’t afford. But don’t head for the unhealthy fast-food “value menus” just yet - use this list of inexpensive foods to guide your shopping. All are healthful choices for the whole family that won’t break the bank.

1) Canned wild-caught salmon and sardines: Dr. Weil recommends both as good sources of omega-3 fats, which are strongly anti-inflammatory. Canned Sockeye salmon is always wild caught, and the edible bones in both fish are a good source of calcium.
2) Kale and other dark, leafy greens: When it comes to getting health benefits per ounce, dark leafy greens such as kale, mustard, collards and bok choy are excellent choices, as they provide iron, calcium and folic acid.
3) Whole grains: Higher in fiber and complex carbohydrates than processed grains, choices like steel-cut oats, brown rice and barley are healthy grains that are affordable and versatile.
4) Sweet potatoes: A universally appealing root vegetable, sweet potatoes are an excellent source of vitamins A and C - natural antioxidants that help neutralize free radicals - and are packed with nutrients including carotenoids, copper, and fiber. 5) Beans: Whether you choose kidney, pinto, black or garbanzo, beans are a high fiber, high protein food that are inexpensive and versatile. Dried beans will give you more for your money, but canned varieties (choose low- or no-sodium versions) are still a great bargain.
6) Nuts: Packed with healthy fats, protein, vitamin E, magnesium, and other vital nutrients, nuts - when eaten in moderation - can lower your risk of heart disease and heart attacks. Dr. Weil recommends walnuts, almonds and cashews.
7) Tofu: Whole soy foods, including tofu, contain phytonutrients that can protect against cancer. An inexpensive alternative to meat, tofu provides B vitamins, iron and calcium, and is very versatile - use it in everything from stir-fry to smoothies!
8) Bananas: High in potassium and fiber, bananas are a simple, portable, healthy snack. Plus, bananas may help support normal blood pressure, healthy bones, gastrointestinal health, and protect against atherosclerosis and heart disease.

Examining How You Eat: If you tend to wolf down your food while standing in front of the fridge, you may be prone to weight gain. Practicing 'intuitive eating' - paying attention to your body and adjusting your intake to your actual needs - has been linked to weighing less (and, as a bonus, having a lower risk of cardiovascular issues). Intuitive eating doesn't limit what or how much you eat, but rather dictates that you eat only when really hungry and stopping when you are full.
So next time you catch yourself eating simply because you are stressed, bored or depressed, consider that you're doing the opposite of "intuitive eating" and consuming unneeded calories that can lead to weight gain.

The Anti-Inflammatory Diet

An important step in creating a healthy kitchen is to read and understand food labels. When you begin restocking your pantry, food labels are your best resource to assess what to keep and what to toss. This practice will also give you an overview of your choices in the supermarket, and is a good starting point to modify your shopping habits. Use the list below to determine which items to discard. Many of these ingredients are considered pro-inflammatory and therefore unfavorable to healthy aging. If the list of ingredients contains one or more of these undesirables, toss and don't buy again!

• Animal fat, such as lard
• Artificial sweeteners or non-nutritive sweeteners
• Coconut oil
• Corn oil
• Cottonseed oil
• Fractionated oil
• High fructose corn syrup (HFCS)
• Hydrogenated or partially hydrogenated oil or vegetable shortening
• Margarine
• Palm or palm kernel oil
• Blended vegetable oils
• Safflower oil
• Soybean oil
• Sunflower oil

Note that high-oleic versions of sunflower or safflower oils are acceptable, as they have fatty acid profiles closer to that of olive oil.

Eat a variety of fresh, whole foods such as fruits and vegetables, and minimize your intake of processed and fast foods. Getting started is simple - try these four steps:

• Step One: Look at your carbs. The majority of carbohydrates in your diet should be in the form of less-refined, less-processed foods with a low glycemic load. You can do this by replacing your snack foods made with wheat flour and sugar with whole grains, beans, winter squashes, and sweet potatoes.
• Step Two: Replace your cooking oil. Instead of safflower and sunflower oils, corn oil, cottonseed oil, mixed vegetable oils, butter and margarine, use extra-virgin olive oil as your main cooking oil (for a neutral tasting oil, use expeller-pressed, organic canola oil).
• Step Three: Decrease your consumption of animal protein. Except for fish (such as omega-3 rich salmon) and reduced-fat dairy products, animal derived protein should be limited. You can easily replace meat with vegetable protein such as beans, legumes and whole soy foods.
• Step Four: Eat more fiber. Try to eat 40 grams of fiber a day, simple to do if you increase your consumption of fruit, especially berries, vegetables and whole grains.

Big Breakfasts for Big Results

Eat breakfast like a king, lunch like a prince, and dinnerlike a pauper.

—Adelle Davis

Breakfast. It seems like forever since we've been told it's the most important meal of the day, but a recent study shows that it's actually true and not just Mom having been a nag. Breakfast is a key component of weight management. A study presented at the recent Endocrine Society's annual meeting showed that participants who consumed large breakfasts lost almost five times as much weight as the participants who followed a traditional diet. So what's the big deal about breakfast? And what is a big breakfast anyway? It doesn't seem like the lumberjack special at the local diner would do much to get the pounds off, so what should we be eating?

The study supported the idea that when we wake up in the morning, our bodies want food. You've burned through all the fuel from the previous day, and now your body is ready to burn anything, like muscle, to get a jump-start on the day. And if you skip breakfast, muscle is indeed what your body will burn. Later in the day, your brain is still in starvation mode from breakfast (or lack thereof), so your body will store all the calories you eat as adipose tissue, or fat, to save up for the next day when you try to starve it again. The study also found that serotonin (the chemical responsible for controlling cravings) levels were much higher in the morning, which is why breakfast is the meal so many of us are willing to skip. But if our bodies are left unfed, our serotonin levels drop, and the cravings for sweets begin to rise throughout the day.

Now, before you hit McDonald's for their 800-calorie Big Breakfast or, worse, their 1,150-calorie Deluxe Breakfast, or you swing by Denny's for a 740-calorie Grand Slam or 950-calorie All-American Slam with hash browns, keep in mind these were not the breakfasts the study participants consumed. The big-breakfast group had a 610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk, lean meat (sorry, no bacon or sausage), cheese, whole grains, a serving of healthy fat, and one ounce of chocolate or candy to defray the sweets cravings. The other group's participants consumed 1,080 calories per day as part of a high-protein, low-carb diet. Both groups were on the diet for 8 months. The high-protein group lost an average of 9 pounds but the big-breakfast group lost an average of 40 pounds. And perhaps not surprisingly, the big-breakfast group complained less about cravings and hunger.

The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams of protein, and 22 grams of fat. Study reviewers attribute some of the success of the big-breakfast group to the fact that the protein and healthy fats eaten kept the participants full and reduced cravings. They also said that nutritional requirements were well met, that there weren't empty calories consumed, as the breakfasts included lots of whole grains, fruits, lean proteins, and healthy unsaturated fats. So, bad news for the lumberjack-special devotees—a big plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get the job done, unless the job is clogging your arteries.

Here are some healthy big-breakfasts, like the ones consumed by the study participants:

Chicken and the Egg
2 eggs, scrambled

2 slices whole wheat toast

1 boneless, skinless chicken breast, roasted

1 grapefruit

602 calories, 54 grams carbohydrates, 51 grams protein, 19 grams fat

Low-Fat Breakfast
1 packet instant oatmeal with 1 scoop protein powder

1 cup blueberries

3 oz. turkey breast

1 hard-boiled egg

1 oz. dark chocolate

633 calories, 66 grams carbohydrates, 48 grams protein, 12 grams fat

Two Egg Sandwiches
2 whole wheat English muffins

2 poached eggs

2 slices low-fat Swiss cheese

2 slices Canadian bacon

599 calories, 58 grams carbohydrates, 62 grams protein, 18 grams fat

Vegetarian Breakfast
1 cup cottage cheese (2% milk fat)

1 cup canned peaches in their own juice

1 slice whole wheat toast

1/2 avocado

2 vegetarian sausage links

630 calories, 61 grams carbohydrates, 48 grams protein, 22 grams fat

Pescetarian Breakfast
1 can light tuna

2 Tbsp. mayonnaise (preferably canola or olive oil based)

2 slices whole wheat toast

1 oz. dark chocolate

606 calories, 49 grams carbohydrates, 50 grams protein, 22 grams fat

**A high-fiber diet has been found to help prevent many different types of cancer**

Daily Motivation

ALWAYS THINK POSITIVE

You can't always control your circumstances.

But you can control your own thoughts.

There is nothing either good or bad, only your thinking makes it so.

It is not the situation, it's your reaction to the situation.

The reality of your life may result from many outside factors,

none of which you can control.

Your attitude, however, reflects the ways in which you deal

with what is happening to you.

Life at any time can become difficult.

Life at any time can become easy.

It ALL depends on how you adjust yourself to life.

What you see is what you get.