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Peppered Pork Chops

Try this fantastic Pork recipe! It serves 4, but you may want to make more because some family members will definately want seconds.

Ingredients

• 4 whole loin lean pork chops , about 3/4-inch thick
• 2 tsp black pepper , coarsely ground
• 1/2 tsp ground thyme , dried
• 2 tsp vegetable oil
• 2 tsp Worcestershire sauce

Directions

1. Coat chops with pepper and thyme.
2. Heat oil in large heavy skillet over medium-high heat.
3. Add chops, cook to brown one side (2-3 minutes); turn to brown other side.
4. Remove chops from pan, keep warm.
5. Add Worcestershire sauce to pan, stirring constantly to remove any pan juices and brown bits on bottom of skillet.
6. Pour accumulated juices over chops and serve.

Nutrition Facts

Makes 4 servings

Amount per Serving

Calories 188.4

Total Carbs 1.4 g

Fiber 0.4 g

Sugars 0.3 g

Total Fat 8.8 g

Sat. Fat 2.5 g

Unsat. Fat 6.2 g

Potassium 436.4 mg

Protein 24.4 g

Sodium 86.9 mg

Zesty Hot Holiday Broccoli Dip

Get ready for a dip substitute that tastes great but is much better for you than the normal holiday dips. Make your parties healthy ones!

25 Servings

Ingredients

• 1 cup light Miracle Whip
• 10 oz Broccoli, chopped, plain, frozen , thawed and well drained
• 2 oz Pimientos, canned, whole , drained (1 jar)
• 1/2 cup grated Parmesan cheese
• 1 cup Cheese, mozzarella, reduced fat, shredded , divided

Directions

• Preheat oven to 350 degrees F. In a bowl, mix together dressing, broccoli, pimientos, Parmesan cheese, and 1/2 cup of mozzarella cheese.
• Turn into a 1-quart baking dish, and spread evenly
• Bake 20 to 25 minutes, until heated through. Add the remaining 1/2-cup of mozzarella cheese to top of dip.
• Bake another 5 minutes, until mozzarella cheese is melted. Serve with crackers.

Additional Information

When serving dip, use a reduced fat baked cracker, or water cracker. For really healthy eating use thinly sliced zucchini squash or English cucumbers instead of crackers.

Nutrition Facts

Serving Size: 2 tbsp | Makes 25 servings

Amount Per Serving

Calories 47.9

Total Carbs 2.3g

Dietary Fiber 0.3g

Sugars 1.2g

Total Fat 3.2g

Saturated Fat 1.2g

Unsaturated Fat 2.1g

Potassium 4.7mg

Protein 2.6g

Sodium 158.9mg

Turkey, Artichoke, and Tomato Salad

Warm salad of turkey, artichokes, and cherry tomatoes.

SOURCE: NATIONAL TURKEY FEDERATION

Ratings

Prep Time: 5 hours

Cook Time: 10 minutes

Difficulty: EASY

25 Servings

Ingredients

• 4 lb turkey breast tenderloin, raw
• 1 1/2 lb Artichokes, hearts, marinated, canned , drained, juice reserved, cut in half
• 1/3 cup balsamic vinegar
• 1 1/4 tsp oregano leaves
• 1 tsp hot red pepper flakes
• 5 medium garlic cloves
• 3 tbsp olive oil
• 4 cup fresh cherry tomatoes , halved

Directions

1. Cut turkey into 3/4 inch medallions.
2. Combine artichoke juice, vinegar, oregano, red pepper flake, and garlic.
3. Fold in turkey. Cover and refrigerate for at least 5 hours.
4. Saute turkey in oil over medium heat for about 4 minutes per side, until golden brown and 165 degrees F.
5. Fold in tomatoes and artichokes. Season to taste.

Nutrition Facts

Makes 25 servings

Amount Per Serving

Calories 158.2

Total Carbs 8.5 g

Dietary Fiber 2.6 g

Sugars 1.1 g

Total Fat 6.1 g

Saturated Fat 0.2 g

Unsaturated Fat 5.9 g

Potassium 6.1 mg

Protein 20.4 g

Sodium 280.5 mg

Eggy B-fast Stuffed Mushrooms

Breakfast invaded dinner a long time ago — now stuffed mushrooms are moving into the a.m.! This is one tasty takeover…

SOURCE: Hungry Girl, Inc. © 2012 Hungry Girl.

MAKES TWO SERVINGS

Ingredients:

• 2 large portabella mushrooms, stems chopped and reserved
• 2 slices center-cut bacon or turkey bacon
• 1 cup fat-free liquid egg substitute (like Egg Beaters Original)
• 1 tsp. dried minced onion
• 1/4 tsp. chopped garlic
• 1/8 tsp. salt
• Dash black pepper
• 1 wedge The Laughing Cow Light Creamy Swiss cheese, room temperature
• 1/4 cup shredded reduced-fat cheddar cheese
• Optional topping: chopped chives

Directions:

1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
2. Place mushroom caps on the sheet, rounded sides down. Bake until tender, 16 – 18 minutes. Leave oven on.
3. Meanwhile, prepare bacon in a skillet or in the microwave. (Refer to package for cook time and temperature.)
4. In a medium bowl, whisk egg substitute, onion, garlic, salt, and pepper.
5. Bring a skillet sprayed with nonstick spray to medium heat. Cook and stir chopped mushroom stems until softened, 3 – 4 minutes. Add egg mixture and scramble until fully cooked, 3 – 4 minutes.
6. Break bacon and cheese wedge into pieces and add to the skillet. Continue to scramble until cheese has melted and is evenly mixed, about 1 minute.
7. Blot away excess moisture from mushroom caps. Divide egg mixture between the caps and sprinkle with shredded cheese. Bake until shredded cheese has melted, 2 – 3 minutes. Eat!

PER SERVING (1/2 of recipe, 1 large mushroom):

Calories: 174

Fat: 6g

Sodium: 732mg

Carbs: 7.5g

Fiber: 1g

Sugars: 3.5g

Protein: 21g

“STUFFED MUSHROOMS ARE THE NEW CUPCAKES, PEOPLE.” -Hungry Girl

Preventing obesity is critical to reducing risk of heart disease, diabetes

Healthy weight loss is a necessity in terms of preventing obesity. Adopting positive lifestyle behaviors – such as eating nutrient-rich food and exercising on a regular basis – can help keep the pounds off, since a recent paper published in Arteriosclerosis, Thrombosis and Vascular Biology: Journal of the American Heart Association reported that carrying excessive weight can increase an individual’s likelihood of having heart disease.

Obesity is also a common risk factor for serious illnesses such as insulin resistance, type 2 diabetes, high cholesterol, hypertension and gout, according to scientists from Sweden and Finland. Individuals who fall into this weight category are most likely to have abdominal fat, increased secretion of liver lipids and impaired trigycleride removal.

“It is important to recognize that measuring abdominal fat and liver fat can identify the patients at high risk for metabolic abnormalities and heart disease,” said senior author Jan Boren. “Such exams are important because up to 20 percent of the obese appear to be ‘metabolically normal.’”

Individuals who are at risk for obesity may wish to seek the help of medical weight loss programs, which can help them get fit through holistic techniques that encompass a variety of factors leading to better health.

Healthy weight loss tips include the consumption of nuts

When people ask for healthy weight loss tips, a typical piece of advice that often comes up is to eat nutritious food. Fruits, vegetables, whole grains and lean protein are part of a proven diet in terms of staying lean and fit, and a recent study that appears in the journal Diabetes Care suggests that nuts should be on the menu as well.

Lead author David Jenkins explained that peanuts can be a valuable contribution to one’s diet, particularly in the case of individuals who have type 2 diabetes. These foods can help replace high glycemic index carbohydrates with vegetable fats and proteins that have been associated with long-term heart health.

“Increased proportions of fat and protein, especially of plant origin, may confer metabolic benefits and reduce the risk of developing coronary heart disease and diabetes,” Jenkins and his colleagues wrote in their paper. “Nuts may be used to increase [these nutrients] in the diets of type 2 diabetic patients as part of a strategy to improve diabetes control without weight gain.”

The scientists added that weight maintenance can contribute to a better resting metabolic rate, enhanced satiety and better energy absorption.

Eating a healthy diet is only one of many factors that medical weight loss programs take into account.

Survey: UK residents spend thousands a year on unhealthy food

More people are now looking for healthy weight loss tips than ever in the light of skyrocketing rates of obesity all over the world. Although it is common knowledge that excessive weight as a result of unhealthy diets and sedentary lifestyles is a major problem in the U.S., the issue is also prevalent in Britain.

According to a recent survey conducted by Fruitdrop, an estimated 89 percent of employees in the UK spend 20 euros – roughly equivalent to $32.60 in the U.S. – on unhealthy treats each week. Nearly 10 percent of the respondents said that they spent up to 35 euros or nearly $50 on sugary food and drinks on a weekly basis, which amounted to 2,000 euros or nearly $3,000 a year.

These figures indicate that despite the fact that many people understand the key to maintaining a healthy weight, more interventions need to be established to ensure that they choose more nutritious foods.

Fruits, vegetables and whole grains are part of a proven diet in terms of remaining lean and fit, but eating nutrient-rich meals is just part of preventing obesity. Individuals who seek help from medical weight loss programs will learn holistic techniques to getting healthier.

Obese diabetics who achieve healthy weight loss can reverse sexual and urinary problems

Preventing obesity has become more important than ever in light of numerous research studies that link excessive weight to serious illnesses, such as cardiovascular disease and stroke. According to a recent article in the Journal of Sexual Medicine, obese men with type 2 diabetes who achieve healthy weight loss can prevent erectile dysfunction and urinary tract infections.

Lead investigator Gary Wittert and his colleagues from the University of Adelaide evaluated a total of 31 obese diabetics over a period of two months. The participants were given low-calorie, low-fat diets that were high in protein.

At the end of the study period, individuals who achieved a modest weight loss of 5 percent experienced a reversal of sexual and urinary problems. These positive effects continued through the 12-month followup.

“Our findings are consistent with the evidence that not only erectile function, but also lower urinary tract symptoms, are a marker of cardiometabolic risk,” Wittert said. “The evidence that improvement can be achieved by modest weight loss is of public health significance in framing messages that resonate with men.”

Exercise can’t keep disease at bay if individuals are mostly sedentary

Healthy weight loss tips often include regular exercise. However, even periods of intense physical activity may not help people achieve optimal well-being if they spend most of their time sitting down.

The Centers for Disease Control and Prevention (CDC) reported that 25 percent of Americans lead sedentary lives, defined as taking fewer than 5,000 steps each day. Moreover, 75 percent do not meet the exercise recommendations, which suggest that individuals engage in 150 minutes of moderate activity each week.

A group of researchers from the CDC, led by assistant professor John Thyfault, found that even regular workouts did not decrease the risk of chronic disease for inactive people.

“If people can add some regular movement into their routines throughout the day, they will feel better and be less susceptible to health problems,” Thyfault said. “In the long term, they may not see big changes in the mirror, but they will prevent further weight gain.”

He and his team suggested that people take the stairs instead of the elevator, walk to a colleague’s office rather than phoning them and taking short strolls during the day to help increase the number of steps they take.

Tips For Successful Diet Programs

There is a lot in the news about the “best” and “worst” diet plans. What is most important are the common mistakes people make when following popular diet plans. These plans are necessarily bad (or good), but the following are some of the unhealthy mistakes people make when they “go on a diet.”

1. Saving all your calories or “points” for one large evening meal.

Often people may skip breakfast and eat a really small lunch so they can have a huge dinner. This is not a good idea because skipping meals can slow down your metabolism and make weight loss more difficult. It’s also problematic because eating one large meal can spike blood sugar. It’s better to eat three similar-sized meals per day with a small snack mid-morning and mid-afternoon.

2. Eating too much fruit.

Some diet plans allow fruit as a “free” food. Fruit can’t be a free food because it contains a big dose of carbohydrates. Therefore, it is important to watch portion size and count carbs. Also, avoid dried fruit and fruit juice entirely, because they contain a large, concentrated amount of carbs in a very small portion size.

3. Not balancing diet — eating too much from one food group.

Sometimes when people start a new diet plan they think they need to be extreme. For example, they might know that protein foods are good choices, so that is all they eat for a prolonged period of time. They may have an egg for breakfast, a turkey burger without a bun for lunch, and a chicken breast with some green beans for dinner. These are not “bad” choices, but this diet is not well balanced for a long term maintenance plan and is lacking in vitamins, minerals, and fiber. You should include foods from all the other food groups too, such as fresh fruit, and healthy carbs like sweet potatoes and beans. Eating a well-balanced diet is not only healthy, but is more satisfying too.

4. Practicing good portion control with pre-packaged meals, but going back to old eating habits after it’s over.

Some diet plans provide only pre-packaged food. These foods can help people learn proper portion sizes (and can be convenient occasionally). If not properly educated and transitioned to change their lifestyle with regular grocery store foods on a maintenance program, they go back to their old eating habits and regain weight. It is a good idea to learn how to eat healthy with proper portion sizes from everyday foods that you can buy at the grocery store. Remember, healthy eating is not a diet, but a long-term lifestyle change.

Here is a great recipe to throw on the grill these last warm days. It’s also a good visual lesson in proper portion size.

Chicken Kabobs

• 1 pint button mushrooms
• 1 large onion, slices into 1-inch chunks
• 1 red bell pepper, sliced into 1-inch chunks
• 1 green bell pepper, sliced into 1-inch chunks
• 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
• 8 bamboo skewers, soaked in warm water
• olive oil

Fresh Ground Pepper

1. Prepare an indoor or outdoor grill.
2. Assemble kabobs by alternating mushrooms, onions, peppers and chicken cubes on each skewer (making 8 skewers).
3. Brush all sides of kabobs with olive oil and grind fresh pepper to taste. Grill over medium heat for 10 minutes, turning occasionally.

Serving Size: 2 skewers

Yield: 4 servings

Nutritional info (per serving): 200 calories, 3 grams total fat, 1 gram saturated fat, 68mg cholesterol, 375mg sodium, 15g total carbohydrate, 3 grams dietary fiber, 27g protein