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Category: Diet & Weight Loss

Mood-Boosting, Waist-Shrinking Lunch Ideas

[ 0 ] November 25, 2009

Happy Thanksgiving Everyone!

I know most of us will be loosening up our belts on Thursday and getting our fill of delicious turkeys, stuffing, mashed potatoes and gravy, green bean casseroles and whatever else our families prepare for Thanksgiving. Here are 10 equally delicious lunch ideas to offset the “damage” of the Thanksgiving feast. These recipes were taken from Eat Your Way To Happiness by Elizabeth Somer, which we reviewed here.

10 Day’s Worth of Mood-Boosting, Waist-Shrinking Lunch Ideas


1. Wrap It: Fill a Mission Life Balance flour tortilla with 2 ounces of turkey breast meat, 1⁄2 cup shredded romaine lettuce, 2 tablespoons grated carrot and 1 tablespoon low-fat Caesar salad dressing. Serve with a glass of 1% milk and a piece of fruit.

2. Salad Fixings: Top 3 cups of baby spinach and/or romaine lettuce with 1⁄2 cup berries, 1 tablespoon pecans, 1⁄2 cup broccoli florets, 1⁄3 cup kidney or black beans and 2 tablespoons low-fat dressing. Serve with 100% whole-grain bread and a slice of low-fat cheese.

3. Pocket It: Fill a 100% whole-wheat pita with 1⁄2 cup black beans, 1⁄4 cup grated carrot, 1⁄4 cup chopped cucumber, 1⁄4 cup diced red peppers and 2 tablespoons light Italian salad dressing. Serve with Rachel’s yogurt and a glass of 100% juice.

4. Burgerville: Top a 100% whole-wheat burger bun with a vegetarian burger, 2 tablespoons low-fat crumbled feta cheese, 1⁄3 cup baby spinach leaves, and 1 teaspoon Dijon mustard. Serve with a piece of fruit and a glass of 1% milk.

5. Chicken of the Sea Sandwich: Top 2 slices of 100% whole-grain bread with 2 large romaine lettuce leaves and a mixture of 2 ounces drained, water-packed tuna, 1 tablespoon balsamic vinegar, 1 tablespoon fat-free mayo and 1⁄4 cup diced celery. Serve with a side salad or piece of fruit and a glass of soy milk.

6. Take-out Desperado: If you must go, then order a kid’s cheeseburger, a side salad with fat-free dressing and apple dippers, or Wendy’s Ultimate Chicken Grill Sandwich (hold the mayo), a carton of low-fat milk and a Mandarin Orange cup.

7. Soup ’n’ Sandwich: Have a bowl of Campbell’s Healthy Request Savory Chicken and Long Grain Rice soup and add extra frozen vegetables. Serve with fresh fruit and a grilled cheese sandwich made with 2 slices of 100% whole-grain bread, low-fat cheese and cooking spray instead of butter or oil.

8. Veggie Broil: Cut in half and toast a 100% whole-grain English muffin. On one side, put 2 tablespoons mashed avocado, 1⁄4 cup alfalfa sprouts, 1 thin slice red onion, 1 teaspoon sesame seeds and 2 teaspoons low-fat ranch dressing, and top with 1 ounce grated, low-fat cheddar cheese. Place under broiler and heat until cheese bubbles. Remove and add other side of muffin to form a sandwich. Serve with tomato juice and a side salad or fruit.

9. Campfire Crunch Sandwich: Mix 2 tablespoons fat-free cream cheese with a dash of lemon juice, lemon peel, 2 tablespoons dried tart cherries, 1⁄4 cup grated carrot and 3 tablespoons trail mix. Pile onto a slice of 100% whole-grain bread, spread evenly and top with second piece of bread to form a sandwich. Serve with 1% milk and a piece of fruit or a salad.

10. Bagel Sandwich and Slaw: Spread 2 teaspoons Dijon mustard on half a 100% whole-wheat bagel; layer red onion, cucumber, red pepper slices, spinach leaves and low-fat cheese; and top with the other half of the bagel. Serve with broccoli slaw made with broccoli-coleslaw mix, low-fat coleslaw dressing and dried cranberries.

The above is an excerpt from the book Eat Your Way To Happiness by Elizabeth Somer, M.A., R.D.. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

Copyright © 2009 Elizabeth Somer, M.A., R.D., author of Eat Your Way To Happiness

Author Bio

Elizabeth Somer, M.A., R.D., author of Eat Your Way To Happiness, is a registered dietitian and author of several books, including 10 Habits That Mess Up a Womans Diet, Food & Mood and Age-Proof Your Body. She is a member of the editorial advisory board of Shape magazine and editor in chief of Nutrition Alert, a newsletter that summarizes the current research from more than 6,000 journals. She appears frequently on NBC’s Today and other national television shows.

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"Eat Your Way To Happiness" by Elizabeth Somer

[ 0 ] November 22, 2009

Reviewed by Carly L.

Elizabeth Somer is an expert on the effects food has on our bodies and minds. She’s written numerous books on the subject, including Age-Proof Your Body, 10 Habits That Mess Up a Womans Diet, and the popular Food & Mood. I was excited about her newest book, Eat Your Way To Happiness, but I couldn’t help but wonder what else this author possibly had to say on the subject…

Happily, Somer’s newest book did not disappoint. The chapters are divided into diet “secrets” and each secret provides guidelines for living a healthier life by making the connection between changing your behavior and creating positive change in the way you feel throughout the day. The recommendations are easy to understand and flexible enough to be adapted and effective for any lifestyle.

One of the best features of the book is the variety of personal stories and experiences that the author has scattered throughout the book. In each chapter, the reader hears the voices of people who have been there and made the changes themselves. The stories talk about frustration, issues in confidence, the outside pressures of balancing a healthy lifestyle with demands from work and family – all obstacles that any chronic dieter has become deeply familiar with. It is simply impossible not to feel hopeful and inspired when reading that someone else made a few changes and dramatically changed their life.

As someone who has experienced the frustrations of finding a healthier lifestyle, I’m constantly on the lookout for a fresh, yet simple, approach. After reading this book, I’m armed with all sorts of tools and ideas to make positive changes in my life and I’m feeling better already. I’d strongly recommend this book to anyone whose looking for a big push to get them started or just some helpful hints about raising their quality of life. In the vast sea of diet and fitness guides, this book is a winner!

Carly lives in Salt Lake City, Utah, with her husband and their two cats. Her favorite thing to do is to curl up by a window with a library book. When she isn’t reading, she’s usually writing on her blog at www.beingcarly.com.

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Review: The Eat-Clean Diet Cookbook (and Free Recipes) by Tosca Reno

[ 0 ] June 12, 2009

As I mentioned here, I will be posting periodic reviews of my favorite beauty and health books, cookbooks, and beauty products, to culminate in a huge beauty giveaway at the end of June – so keep an eye out!

This time around I wanted to write about my favorite cookbook, The Eat-Clean Diet Cookbook by Tosca Reno. The cookbook is a companion to Reno’s diet book titled The Eat-Clean Diet, however, I have not read the diet book and have been using the cookbook on its own with no problems.

I have many cookbooks that are collecting dust on my bookshelf. The recipes seem appealing at first, but most contain ingredients that I’ve never heard of and cannot find in regular grocery stores. This is where The Eat-Clean Diet Cookbook stands apart from the pack – the recipes are delicious, easy to make, and contain ingredients that you don’t have to spend hours searching for. Most of the recipes can be prepared very quickly, and the helpful clock icons at the bottom of each page tell you exactly how much time you will need.

More important than the simplicity of the recipes is the fact that Tosca concentrated on making each one healthy and good for you. As the title suggests, The Eat-Clean Diet Cookbook meals are made using clean or non-processed foods. These recipes are chock full of fruits, vegetables, whole grains and lean proteins.

Tosca is the prime example that eating clean is a great alternative to restrictive diets that never work in the long run. By eating clean and following simple principles mentioned in her diet book, Tosca went from a 200-pound depressed housewife to losing over 70 pounds and looking and feeling 20 years younger.

I’ve made many The Eat-Clean recipes and all were delicious, nutritious and got plenty of raves from guests! Check out The Eat-Clean Diet Cookbook on Amazon.com or The Eat-Clean Diet website.

P.S. The publisher has allowed me to share two recipes with my readers! Send me an e-mail, or post a comment here with your e-mail address, and I will send you PDF files with recipes for the Apricot and Chicken Curry a la Rene (center) and Baked Orzo and Shrimp (right).

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Review: The G-Free Diet: A Gluten-Free Survival Guide by Elisabeth Hasselbeck

[ 0 ] May 18, 2009

I’ve been on a health/beauty kick in the recent months (probably has something to do with my upcoming nuptials), and decided to feature a few of my favorite beauty and health books, cookbooks, and beauty products. I will be posting several reviews and giveaways throughout May and June, so keep an eye out and enjoy!

Reviewed by Amanda B.

Elisabeth grew up in an Italian-American neighborhood in Providence, Rhode Island where it was typical to have a fresh loaf of Italian bread every day. While in college, Elisabeth began suffering from abdominal pains, intestinal infections, IBS, lack of energy and constant hunger. Doctor after doctor would simply say that it was IBS, or Irritable Bowel syndrome, and that no treatment would stop the pain.

After years of living with the pain, Elisabeth was convinced that her condition was much more serious than IBS and set out to prove it by doing her own research. In the mist of her research, she received a phone call and was asked to be part of the reality show Survivor: The Australian Outback. After thirty-nine days of near starvation, she felt better than she had felt in years. Thirty-nine days of no pain. When she returned home, Elisabeth was diagnosed with celiac disease, which is triggered by gluten that can be found in everything from pasta to bread to cookies. The only known treatment is a lifelong gluten-free diet.

I foundThe G-Free Diet easy to follow, very informative, and very thorough without being overloaded with hard to understand doctor terms. There was plentry of information about the disease, symptoms, what you could and could not eat. Elisabeth walks you through how to recognize gluten on labels in the supermarket and how to be able to eat at restaurants and stay gluten free.

There have been claims of the diet helping to alleviate autism symptoms, but benefits are not limited to celiac disease and autism. Anyone that seeks increased energy, improved attention spans, quicker digestion and weight loss can potentially benefit from the diet. Another plus for the book was the ten page appendix stuffed with over a hundred helpful websites.

Giveaway
I have 5 hardcover copies of The G-Free Diet to give away! Please comment on this post with your e-mail address, or contact me. For extra entries, you can subscribe to the blog (2 entries), or blog about this giveaway (5 entries)

Deadline to enter is May 31st.

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