Italian Style Dieting

The Mediterranean diet wins a gold star for health. Reams of research confirm its power to fight heart disease, help control diabetes and possibly prevent cancer. But there’s just one problem: How can a diet that calls for ample amounts of pasta, bread and grains, and moderate amounts of nuts, cheese and avocado — not to mention those daily spoonfuls of olive oil — possibly be good for your waistline?

Researchers were skeptical, too, until they discovered that people who switch from a low-fat diet to one that contains more fat but equal calories do not gain weight. In one study, almost three times as many subjects stuck with a Mediterranean-style diet compared to those on a low-fat regimen — and were more likely to keep the weight off after the study was over. What’s critical is controlling portions.

Frozen Entree Lunch Choices

These lunchtime frozen entree choices can be purchased at your local supermarket.  They are affordable, cheap, low-calorie , and healthy.

Ethnic Gourmet Chicken Tikka Masala

For dessert, have 6 oz. Greek yogurt with ½ c. sliced strawberries and ½ tsp. honey

Trader Joe’s Spinach Lasagna

Serve with salad: Toss 1 ½ cups salad greens with 3 grape tomatoes, halved; 2 green onions, sliced; 2 tsp. balsamic vinegar; and 1 tsp olive oil

Amy’s Asian Noodle Stir-Fry

Serve with 1/3 c. shelled edamame sprinkled with reduced-sodium soy sauce

Healthy Choice Grilled Chicken Marinara with Parmesan

Sprinkle 1 Tbsp. grated parmesan cheese on entrée; for dessert, have 1 medium apple

Healthy Choice Garlic Herb Shrimp

Serve with 1 small slice whole wheat French bread drizzled with 1 tsp. olive oil.

Snacks To Take On Your Hike

The following is a list of different snacks to bring along with you next time you spend a day hiking.  They will give your body more energy, and taste good.

Energy Boosting Drink Mixes

For an energy boost without caffeine jitters, look for ingredients such as these: green tea extract for healthy metabolism; vitamin B12 for mental energy; vitamins C and D and zinc for overall health and immunity; chromium to help burn food as fuel rather than storing it as fat; and super nutrients such as resveratrol, the key beneficial ingredient in red wine.
One to try: EBOOST effervescent packets that dissolve in water. Choose from Orange, Açai Pomegranate, or Pink Lemonade flavors. Sweetened with stevia, one serving packs only 15 calories.

Seeds for Endurance

Legend has it that ancient Aztec warriors ate only chia seeds for strength and endurance during battle, and Native Americans lived solely on chia during 24-hour marches. Studies show that the seeds (yes, they’re the same ones that put hair on chia pets) are extremely high in healthy omega-3 fats and antioxidants, and rich in fiber and protein. Because they absorb nine times their weight in water, chia seeds also keep you hydrated and full.

One to try: Greens Plus Omega 3 Chia Stick Packs. Eat seeds by themselves, sprinkle them on other food, or mix with water as a drink.

Bars for Mini Meals

Nutrition bars are a handy source of portable protein to maintain healthy muscles and bones, plus carbohydrates
for energy. Protein and total calorie content vary, giving arange of options, for light or hearty snacksor mini meals. With a multitude of flavors, there are plenty of choices to keep you going.

Two to try: Atkins Advantage Bars pack 5–19 grams of protein per bar, depending on whether you want a snack or a meal replacement. Protein sources include soy, whey and other milk proteins.

Amazing Grass Organic Vegan Whole Food Energy Bars include a variety of superfoods, such as chlorella, spirulina, açai, fruits, vegetables, seeds, nuts, and digestive enzymes, with 5–12 grams of plant protein.

Cancer Fighting Foods You Should Eat Now

Consuming more fruits, vegetables, and whole grains is a smart plan for cancer prevention, but there are some foods that may give you extra protection.

Compared with those who don't drink tea, regular sippers (green, black, oolong, or white all count) are at a lower risk of certain cancers, such as breast, colon, lung, and ovarian.

Because dry beans and peas contain plenty of folate, a B vitamin that promotes healthy cell division and fixes damaged cells, they lower your risk for pancreatic cancer.

Lycopene, the chemical that gives tomatoes their red color, is a powerful antioxidant. Studies have shown that it can prevent breast, lung, and endometrial cancer from spreading.

While all berries contain ellagic acid, strawberries and raspberries are your best bets for blocking cancers of the skin, bladder, lungs, esophagus, and breasts. The chemical acts as a strong antioxidant, neutralizing harmful carcinogens and slowing the spread of cancerous cells.

Raw broccoli, cabbage, and cauliflower contain glucosinolates, a type of phytonutrient that can help kickstart the production of toxin-clearing enzymes.

Check With Your Eye Doctor Annually

Just because you have 20/20 vision doesn't mean you should skip a visit to the eye doctor.  Make sure to check in with your optometrist once a year.

If you've had corrective eye surgery, you're at a higher risk for retinal detachment. Once your eyes are fixed, getting an eye exam is probably no longer at the top of your priority list. But the chances of you getting retinal detachment increases after surgery, and you want to get a diagnosis as early as possible to save your vision. You also have a much higher risk for developing myopia (nearsightedness) earlier than people without any eye issues.

Some eye conditions are irreversible if caught too late. "A lot of eye conditions can be treated, but if you wait too long it's much more difficult to reverse the damage,” explains Weinstein. Since there are no symptoms in the early stages, glaucoma is especially hard to catch. However, if you have your eye pressure checked once a year, you can detect it early, before it leads to serious side effects such as blindness. Cataracts is another eye disease that can be detected early during exams. "An annual eye exam is really important for someone who cares about their health — both the visual part and the medical part,” says Weinstein.