Which Red Wines Are Good for the Heart?

An occasional glass of red wine is beneficial to your health. The alcohol and antioxidants in red wine are considered healthy for your heart when consumed in moderation. Certain red wines have a higher amount of antioxidants and are potentially a greater heart-health benefit.

Alcohol

Alcohol increases the amount of the good HDL cholesterol levels in your body and lessens the effect of the bad LDL cholesterol and reduces blood clots.

Alcohol can be addictive and can damage the liver and raise blood pressure. Doctors do not encourage anyone to start, or increase, drinking alcoholic beverages for heart health.

Antioxidants

The antioxidants found in red wine called poly phenols protect blood vessel linings.
There are two types of poly phenols found in red wine, flavonoids and non-flavonoids. The non-flavonoids appear to prevent fat from blocking arteries.


Research shows that the non-flavonoid resveratrol may reduce obesity and diabetes, both of which can lead to heart damage. There are other indications that resveratrol minimizes instances of blood clots. Most research has been completed on mice and not on humans. Resveratrol is found in grape skins. Because red wine ferments longer than white, it contains more resveratrol.

Red Wines

The amount of poly phenols in the wine is dependent on the type of grape used in the fermentation process. Wines made with thick-skinned dark grapes such as the tannat and malbec grapes have the highest amounts of poly phenols.

Tannat grapes are grown in the Madiran region of southern France. Malbec grapes are found in the Loire Valley and in Cahors, France.

Wines that contain a large amount of poly phenols and may be considered to have heart-health benefits include: California Cabernet Sauvignon, Zinfandel (old vine), Sangiovese, Aglianico and Nobbiolo.

Eating Foods to Cure a Yeast Infection

Yeast infections are usually caused by fungi or yeasts called candida that are particularly suited to the moist "climate" of the female genitalia. While candida are nearly always present in and around the vagina, sometimes the balance of these organisms can be thrown off kilter---particularly when you have taken antibiotics that kill off "good" bacteria---and the fungi can reproduce quickly, creating itching, burning and discomfort. Following these home cures can help reinstate the body's natural balance. While these cures can help, if the symptoms don't go away, you may need to see your doctor, as the condition could be a more serious infection. Above all, don't be embarrassed or distressed: Most women have had at least one yeast infection in their lives.

Possible Remedies

Cure a yeast infection by trying one or more of the foods described below, including yogurt, cranberries and garlic. Extracts like dong quai also help strengthen the female reproductive system, and chaste berries, juniper berries, ginger and raspberry leaf can have a beneficial effect. As a first line of defense, ingesting foods and natural substances can be preferable to using over-the-counter products like Monistat, douching, or resorting to prescription medications.

Yogurt

Buy and consume yogurt with live bacteria cultures such as Lactobacillus acidophilus. You can also buy capsules of L. acidophilus. These bacteria can prevent and fight yeast infections. As yeast infections often make their way from a woman's intestines to her vagina, it helps to ingest L. acidophilius, as food travels through the intestines.

Cranberry

Drink cranberry juice or swallow a few cranberry pills, available at GNC and many drugstores. It won't hurt to ingest two or three or them at the same time. Cranberry is often used to help clear urinary-tract infections and can help restore the balance of "good" bacteria.

Tea

Make a tea using ingredients like chaste berries, juniper berries, raspberry leaves, ginger or dong quai. These ingredients---all of which you can find at your local health-food store---can be used to help alleviate vaginal discomfort and have helped women affected by painful menstrual cramps.

Water

Drink lots of water. Make sure that you are getting about six to eight 8 oz. glasses each day. Drinking helps to flush toxins out of your body. If you drink soda, coffee, or even too much tea, you may want to cut down on those drinks and consume more water than usual. Water helps maintain healthy kidney and urinary-tract functions, both of which help prevent and fight yeast infections.

What Are Some No Carb Snacks?

A strictly zero-carb diet is anything but easy-- carbs lurk everywhere in natural foods. Even healthy foods like fruits and vegetables contain hefty amounts of both sugars and complex carbohydrates. Going low-carb can be done simply by reading labels. Low carb would be less than 15 grams per serving. It is still possible to eat pasta, bread, dairy, and fruits and veggies when on a low-carb diet. The hard-core no-carb approach can be a challenge.

Nuts

Almonds, peanuts, cashews and pistachios are no-carb options for a quick snack. Nuts are high in protein, contain essential amino acids, vitamins, minerals, healthy fats and oils, and--like all high-fiber foods--help control overeating by creating a feeling of fullness. However, because of their high fat content, limit daily intake to about 1/4 cup. A 1-cup serving of almonds provides a diet-busting 550 calories and 47 grams of fat.

Seeds

Pumpkin, squash, sunflower, and flax are good seed choices for a quick snack. Seeds contain less calories and fat than nuts and still provide essential amino acids, protein and healthy omega-3 fats. Seeds are a good source of magnesium and zinc. Moderation is still the word when consuming seeds, especially if weight loss is one of your goals.


Jerky

Beef jerky or turkey jerky is another no-carb snack option. Both are very low in calories and high in protein. However, unlike most nuts and seeds, jerky is highly processed and often high in sodium and saturated fat. Turkey jerky contains less saturated fat than beef jerky as it comes from a leaner meat. Again, moderation is best.

Soybeans

Soybeans are a great source of fiber, protein, and folate and are low in cholesterol and sodium. When steamed, known as edamame, soybeans are even more nutrient-rich and lower in calories and fat. The USDA rates this food 4 out of 5 stars in terms of weight management and optimal health.

Cheese

All cheese can make a good snack if you pay heed to serving size. Even one ounce of cheese can be high in calories and fat. Cottage cheese is low in calories (average 110 per 4-ounce serving) and is a great source of selenium and protein. Another cheese you can snack on is mozzarella, especially the handy string-cheese form. If you choose the part-skim variety, a serving provides a mere 150 calories, 0 grams of fat, 2 grams of fiber, and approximately 36 grams of protein.

How to lose Weight and Lose Belly Fat Eating Every Three Hours, Three Hour Diet

For many people the task of losing weight and toning belly fat can be a long hard struggle. The good news is that weight loss can be easy and less stressful with the right diet. The three hour diet is a great plan. It requires you to eat every three hours so you will not feel hungry as you lose the extra weight and work on achieving a flat stomach.
Now you are probably wondering how this works, how someone could eat so often and lose weight, right? Well its simple actually. The three hour diet uses timing methods to trick your bodies metabolism into burning stored fat. For more details see the tips below.

When you skip meals it actually slows your bodies metabolism. It tells your body that food is scarce and it places itself in starvation mode storing up all of the extra fat. When you eat often the exact opposite takes place. Your body decides that there must be plenty of food available and it starts using the stored fat. So you need to make healthy food choices and eat often.


Start with a healthy breakfast. Breakfast is the most important meal of the day. Eating first thing in the morning jump starts your metabolism and tells it to get busy burning stored fat.

Next you want to make sure that you have a snack or healthy meal every three hours for the rest of the day. Keep your snacks at around 100 calories. Have a healthy lunch and dinner.

Stop eating three hours before bed time. This will prevent your body from turning late night snacks into fat as you sleep.

Eating small meals often will prevent you from feeling hungry. It will also prevent you from over eating at meal times. Incorporate this diet plan with at least 30 minutes of exercise a day and you will be on your way to a more healthy and thin body. As well you will eliminate unwanted love handles and belly fat. You will feel better, look better, and be over all more happy.

How to Cook Popcorn in Olive Oil?

Popcorn is a source of fiber. According to the staff at the Mayo Clinic, 2 cups of air-popped popcorn provide 2.3 grams of fiber (see Resources), making it a healthy snack food if you don't load it with butter and salt. Another healthy food is olive oil, which contains monounsaturated fat and "can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL, or "bad") cholesterol levels in your blood," says Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D. (see Resources). Wouldn't it be great if you could combine the two? Well, you can.
Instead of using an air popper, pop your popcorn in olive oil for a healthy snack. The oil makes the popcorn just moist enough for salt to stick to it--no butter needed.

Put the kernels in the saucepan. Remember that as the kernels pop, they will greatly expand and quickly fill up your saucepan. Pop a small amount of kernels the first time so that you get an idea of how many popped kernels your saucepan can hold.

Add enough olive oil so that you can see the oil, but not so much that it covers the kernels (like a salad with a bit much dressing--the lettuce isn't swimming, but you can see the dressing).

Put the lid on the saucepan.


Put the saucepan on a burner set at medium-high heat. Do not walk away; depending on your burner, the pan and the kernels, the popping may begin sooner than you think.

As the oil heats and the kernels begin to pop, grasp the handle of the saucepan with one hand and the lid with the other hand. Gently shake the pan back and forth to move the kernels around on the bottom of the pan. This prevents burning.

When the kernels are done popping (some don't pop and will begin to burn, which you'll smell), empty all popcorn into the bowl and add salt.

The Best Protein Shakes for Weight Loss

Protein shakes can be made with several intended uses in mind. Many people tend to categorize them as tools to help people gain weight and build lean muscle mass. However, protein shakes can also be used effectively for weight loss when made with the right ingredients. If you combine several different healthy ingredients, you'll get a healthy, quick beverage that can greatly assist your weight loss goals.

Benefits

There are many benefits to using protein shakes as a weight loss tool. The protein in the beverage will help to keep your body feeling full, preventing snacking later in the day. Some of the other ingredients for protein shakes will help provide your body with other essential nutrients, such as antioxidants and vitamins. Additionally, starting your day with a protein shake will kick your metabolism into a high gear immediately, allowing you to burn as many calories as possible all day long.

Protein Powders

With weight loss in mind, it's always important to eat plenty of protein that will help keep your body feeling full. However, you will not require the large doses of protein that those looking to build new muscle need. Therefore, adding in protein powder is entirely optional if you have other sources of protein in your shake. A half scoop of protein powder, which will provide upwards of 10 grams of protein while adding less than 100 calories, is more than sufficient if you so choose. Additionally, protein powders come in various flavors that can help add to the taste of your shake.

Fruit

Fruit is an essential ingredient for protein shakes. The fruit you use will in large part determine the flavor and consistency that you end up with. Additionally, adding fruit will provide a huge boost of vitamins and antioxidants that your body needs for overall health. The fruit you use can be either fresh or frozen, but you should avoid fruit salads or other mixes that contain sugary syrups. Include one to three servings of fruit in your protein shake.


Liquid Ingredients

The liquid ingredients for protein shakes will provide you with plenty of variation. Any kind of fruit juice can be used, such as orange juice or pineapple juice. Additionally, low-fat or skim milk can be used in place of the juice for a different spin. For a thicker shake, add several handfuls of ice.

Other Ingredients

There is no limit to the kinds of ingredients for protein shakes that you can use. For a different twist you can include a tablespoon of peanut butter along with a cup of milk and a banana. For an additional boost of protein and a thicker consistency, you can add in a small serving of low calorie yogurt into your protein shake.

How to Use Water with Lemon for Weight Loss

Some fad diets claim that you can lose a lot of weight and melt away fat simply by drinking lemon juice mixed with water. Some of these "detox" diets even recommend going without food for days or weeks, and make other potentially unhealthy recommendations, such as the use of herbal supplements and laxatives.

But lemon water doesn't have any magical fat-burning properties, and fasting isn't a healthy or sustainable way to lose weight. However, as a virtually calorie-free beverage with a little zing to it, it makes a great diet drink, and staying hydrated is key to losing weight. Always consult your doctor before changing your diet.

Replace Sugary Sodas

Losing weight is all about controlling your calorie intake. To shed pounds, you need to remain in a calorie deficit, meaning you're taking in fewer calories than you're expending each day. By reducing your calorie intake by 500 each day, you can shed about a pound a week. Water is, of course, calorie-free, and lemon juice is virtually calorie-free -- the juice of one whole lemon only has 11 calories. If you typically have two sodas a day, just by replacing them with a glass of lemon water, you can shave 300 calories off your daily intake.


Stay Hydrated, Eat Less

If you've ever felt hungry and then drunk a glass of water only to notice that you're not hungry anymore, you've experienced firsthand that thirst can be mistaken for hunger. Instead of reaching for a snack the next time you feel peckish, gulp down a glass of water with fresh lemon juice. Then, wait a few minutes to see if you really need those extra calories or if the lemon water was enough to satisfy you.

Drink It Before Meals

Drinking a glass of lemon water before a meal might help you eat less at that meal to reduce your daily calorie intake. Researchers from the American Chemical Society conducted two studies on drinking water as a weight-loss strategy. In the first study, they found that participants who drank two glasses of water just before eating a low-calorie meal consumed 75 to 90 fewer calories at that meal.

In their second study, the researchers divided 48 adults into two groups, both of which followed a low-calorie diet for 12 weeks; one group drank 2 cups of water before meals and the other group didn't. At the end of the study, the water drinkers lost almost 5 pounds more than the water drinkers. The researchers presented their findings at the 240th National Meeting of the American Chemical Society.

A Twist on Lemon Water

You can drink your lemon as a soothing hot drink or as a cold refreshing drink. Use fresh-squeezed lemon, or buy bottled lemon juice for convenience. Just be sure whatever you buy doesn't contain added sugar. If you get bored with lemon water, try jazzing things up with fresh mint, cucumber slices, watermelon cubes or crushed berries. Fresh fruit will add a little sweetness to your water while contributing negligible calories.

How to Eat Healthy at Taco John's

It's hard eating healthy at a fast food restaurant and Taco John's is no different. There are so many delicious, fried foods to choose from. But if you would like to eat healthy at Taco John's you need to make better choices.

Eat a side salad before you eat your main dish to fill up your stomach so you don't eat as much. A side salad has 80 calories, 5g of fat and 6g of carbs. Instead of the fatty dressings they have, put salsa on your salad instead.

Choose a main dish from one of the items from their "10g or Less of Fat" list, which includes: Crispy Taco, Softshell Taco, Chicken Softshell Taco, Taco Burger without cheese, Bean Burrito without cheese, Chili without cheese and Steak softshell Taco. The Crispy Taco has the least carbs (13g) and the Chili and Steak Softshell Taco has the least fat (each has 8g). The Crispy Taco has the least calories (180).


Order the Grilled Chicken Fajitas and share it with a friend. The meal has 850 calories a serving and 31g of fat and 99g of carbs. However, the serving size is very large and if you eat half or less, it isn't that bad.

Have the refried beans without cheese if you desire a side dish with your meal. With cheese a 9.5 oz serving has 400 calories, 14g of fat and 50g of carbs. Without cheese the same serving size has 340 calories, 9g of fat and 49g of carbs. The super Potato Oles are the most fattening side dish at 1060 calories, 67g of fat, and 91g of carbs per 16.8 oz serving.

Eat a bag of Taco John's Giant Goldfish Grahams if you crave something sweet. They have 120 calories per bag with 5g of fat and 19g of carbs. The Choco Taco is the most fattening dessert on the menu at 300 calories per 4.0 serving and 15g of fat and 38g of carbs.

Eat breakfast at Taco Johns and order a Breakfast Bacon Taco, which has 260 calories, 14g of fat and 25g of carbs per 3.8 oz serving. This item is the least fattening on the breakfast menu.

How to Eat Right

Eating right doesn't have to be difficult and it doesn't have to be a special diet. It can be a lifestyle, and you can eat right for life! Check out the following...

Eat breakfast, lunch, dinner - often times we don't have any problem with remembering dinner and lunch either, but breakfast is often the problem! In the USDA's Nutrition Newsletter, Nibbles for Healthy 6, they state that it gives energy, helps maintain a healthy weight, and gets us ready to learn for the day. Try whole grain cereals, fruit, oatmeal, or whole-wheat toast with peanut butter. Stay away from stuff with high sugar content.

Make sure to eat breakfast (emphasizing the above point!). An old saying is that we should eat breakfast like a king, lunch like a prince, and dinner like a pauper. Follow that guideline and it will help you with losing weight as well. Eating breakfast helps our metabolism start at the beginning of the day and helps us to not overeat throughout the rest of the day.

Have fruit for breakfast and an easy morning snack.
Get vegetables in at lunch with easy meals like a veggie wrap, salads, or vegetable sandwich.

Add salads and/or a variety of fresh or frozen vegetables to any dinners.
Slow down! Take your time to converse and connect with those around you while eating. Make dinners as much about the people you're with than nourishment to your body.


This will help you to chew your food better allowing for better digestion and will help you to know when you become full!

Talking around the table will also help you to know when you are full. It takes some time for your brain to realize that you've had enough to eat. Most of us are still shoveling our food in and don't give time for the stomach to let the brain know that!

Stop eating when you are satisfied. This is usually the first sigh at the dinner table. Stopping at this point will help you to stop over-eating and be able to lose weight.

Don't eat when you are stressed. When we are stressed we are sometimes eating for reasons other than hunger. Also, you eat faster when you are stressed and may not pay attention to your body signs as mentioned before.

Don't eat in front of the television. This has become more and more common. Do not pick up this trend. You will not notice how much you are eating and you may eat faster depending on what you are watching (something that is intense or stressful).

• Stick with the great basics. Eat of variety of food within these basic food groups. Check out resource section to find the "healing food pyramid" by the University of Michigan. It gives a great way to eat healthy.
The basics are...
o Fruits
o Vegetables
o Whole Grains
o Legumes
o Fats
o Some dairy
o Some lean meats

Give meal planning a try! This allows you to plan ahead to eat healthy. Check out the resource section for information on meal planning and to get your ready made meal plan today!

Diet for People With Very Slow Metabolism

People who have a slow metabolism can be overweight because their bodies stores the majority of the food they eat as fat. When a person has a fast metabolism, he doesn't gain weight easily because the body utilizes food more efficiently. Having a slow metabolic rate can also slow digestion and cause fatigue.

However, you can speed up your metabolism and burn fat. Incorporating certain foods into your diet and avoiding other foods make your body a more effective machine within a short period (usually about two to three weeks).

Metabolism-Boosting Foods

Eat foods that speed up your metabolism. There are a wide variety of healthy foods that increase your metabolism. Eat foods that contain whey protein, or drink whey protein shakes. Protein is beneficial because it contains iron and B vitamins, which are needed for energy. Rolled oats are another great choice because they're good carbohydrates with added vitamins and minerals. Other foods known to boost metabolism are beans, green tea, natural yogurt, almonds, spinach, eggs, turkey, chicken, whole grains, olive oil, peanut butter, steak and salmon.

Healthy Fats and Oils

Eat healthy fats and oils daily. Healthy fats and oils are important because they improve how the body functions and assist with the fat-burning process. These good fats also reduce inflammation and improve joint health.

Good fats are also called omega-3 fatty acids. Omega-3 fats can be found in many foods such as sunflower seeds, almonds, pumpkin seeds, eggs, salmon, peanuts and other types of fish. You can also supplement your diet with good fats by taking cod liver oil or flaxseed oil, or by adding olive oil to your salads.


Avoid bad fats that are found in junk foods, processed foods, salty foods, fried foods and other packaged foods. Do not eat frozen dinners, canned soup or other foods that are high in salt and additives.

Raw Vegetables and Fruit

Eat five to eight servings of raw vegetables and fruit every day. Raw fruits and vegetables contain vitamins, minerals and enzymes that are needed for cell repair and metabolic function. Most people do not consume enough raw foods in their diet. Center your diet around these foods---you can even grow your own vegetables if you have a yard.

Adding metabolic boosting foods can dramatically improve your health, but it is also vital to eat your food a certain way. Chew your food slowly and take your time eating. Eat three small meals per day and three to four snacks. Eating more often will also boost your metabolism. Do not eat after seven pm at night.

Hydration

Drinking plenty of pure water each day will also help boost the rate in which you burn fat. Water is the transport system for nutrients and a hydrated body functions better. Most people need eight glasses of water per day, but you may need more if you spend time in the sun or work out. Avoid sodas, sugary drinks and teas. Coffee has also been shown to boost metabolism, but only in moderation.

One Week Weight Loss Diet Plan

How many times have you tried to jump-start your diet only to give in to temptation after few weeks? A 1-week weight loss diet commits you to a manageable length of time. It will be easier to plan for week before going the extra distance with a longer-term plan. The simplest way to get fast results is to go through a detox from processed foods and to do light exercise. Giving yourself 1 week to reap the benefits will motivate you for the long haul.

Detox Meal Plan

Treat your body to a break from toxins and chemicals by following a detox meal plan void of processed food. Create a shopping list of your favorite vegetables, fruits, yogurt, unsalted nuts and lean protein. Stay away from high-carb vegetables like potatoes.

Start your morning right with a well-rounded meal of fruit salad with drizzled yogurt, egg white omelet filled with vegetables, and coffee. A meal high in protein and low in carbohydrates will fill you up and leave you full for hours.

Three hours after breakfast, grab a quick snack of a handful of nuts. Only eat nuts in moderation, because they are high in fat. For lunch, throw a couple of ounces of lean meat or tofu on a bed of lettuce. Use only extra virgin olive oil and balsamic vinegar as your dressing. About 2 to 3 hours later, eat another snack of fresh fruit.

Prepare a healthy dinner by cooking 3 oz. of low-fat meat or fish and unlimited vegetables. Season with any spice, but avoid salt. By eating three meals and two snacks daily, you avoid the blood sugar fluctuations that cause binging, headaches and fatigue.


Water

It is vitally important during your week diet plan to drink daily at least 10 glasses of water. Dehydration can be misinterpreted as hunger pains. By drinking a tall glass of water, you fill up your stomach, leaving less room for food. If you need extra motivation, flavor your water with tasty non-sugar sweetener. Staying hydrated will help prevent the typical tiredness associated with diets.

Exercise

The 1-week diet plan is most likely less calories than you are used to eating. Keeping exercise to a moderation will decrease your chances of getting too hungry. It is essential to stop exercising if you begin to feel dizzy or lightheaded. Great exercise options include walking, Pilates, yoga and bike rides. Next time you feel the urge to cheat on your diet, get out of the house. A brief break away from temptation will likely take your mind off eating. The week diet plan is only recommended for short-term use, because of the intense calorie restrictions. Take some of the suggestions and apply them to a regular eating schedule. You will be amazed by how much better you feel.

What Can I Eat on a No Carb Diet?

A no-carb diet is sometimes referred to as the Atkins diet, but you do not have to follow the Atkins food plan in order to consume low-carbohydrate foods. With a no-carb diet, it is important to stay away from starches such as potatoes, rice, pasta and bread. All of those foods are loaded with carbs and should be replaced with zero or low-carb foods instead. Some foods contain a lower concentration of carbohydrates per serving and are allowed in small portions.

Salads and Vegetables

Cucumbers have zero carbohydrates, while lettuce, radishes and celery have one carbohydrate. Broccoli, brussels sprout, cabbage, carrots, cauliflower and asparagus are also low-carb vegetables that can be included in your diet.

Eggs and Dairy

Raw egg white and egg yellow contain no carbohydrates and can be cooked in a variety of ways. A cooked egg, such as an omelet or hard-boiled egg, has one carbohydrate. It is okay to eat cooked eggs on a no-carb diet. A hard-boiled egg can be eaten with a fresh garden salad. An omelet can be paired up with sausage links for a high-protein, no carb breakfast.

According to the U.S. Department of Agriculture, many cheese varieties such as Camembert, cheddar, Munster and parmesan have zero carbohydrates. Italian cheeses, including provolone and mozzarella, have one carbohydrate and can be eaten on a no carb diet.


Meat

Most meats are high in protein and low on carbohydrates. The U.S. Department of Agriculture states that beef such as steak tips and hamburger meat can be eaten on a zero-carb diet. Poultry, veal, venison, bison meat, lamb and pork are all meat varieties that contain no carbohydrates, but can be high in calories, fats, sodium and cholesterol.

Fish such as salmon, Alaskan halibut, sardines, anchovies, trout and mackerel are low in carbohydrates and can be eaten on a diet that restricts carb intake. Protein from meat can be eaten for breakfast, lunch and dinner, and can be prepared any way you'd like. Grilling meat is a great way to get flavor without extra seasonings or oil. Breakfast foods such as ham and sausage links can be eaten as part of a no carb diet, but they do contain a lot of sodium.

Oil and spices

According to the U.S. Department of Agriculture, olive oil, peanut oil and safflower oil have 0 carbohydrates. These oils--but not canola oil--are allowed for food preparation. Add low-carb herbs such as dill, oregano, turmeric, sage and thyme to prepare diet food and add some flavor. Butter has no carbohydrates and can be used for cooking as well.

How to Eat Fruit for Breakfast & Lunch to Lose Weight

Eating moderate amounts of fruit is effective in losing weight, as fruits are high in nutrients and fiber. Although you can lose weight by only eating fruits for breakfast and lunch, you may find that you lose more weight if you add carbohydrates and protein to these meals. For example, instead of eating only berries, an apple and a banana for lunch, try eating berries, an apple and 5 oz. of low-fat chicken breast. The combination of fiber from the fruit and protein from the chicken will help you to feel fuller longer, ultimately helping you to lose those extra pounds.

Eat Fruit Along With a Healthy, Balanced Diet

Incorporate fiber-rich foods into your breakfast and lunch. They will require more chewing and they may take longer to eat. They are also generally lower in calories than other foods. These factors are believed to assist in the control of overall body weight, according to the Human Nutrition Research Center on Aging at Tufts University in Boston, Massachusetts.


Eat fruits that are highest in fiber, so that they may help you stay full longer. These include oranges, apples, berries (especially blueberries, blackberries and raspberries), pears, grapefruit, melon, dried apricots and prunes.

Eat a well-balanced dinner that includes protein, vegetables and whole grains. For example, a balanced dinner could include grilled chicken or salmon with 1 cup of asparagus and 1/2 cup of couscous or whole-grain rice. The balance of these other food groups along with your fruit intake will make for a healthier diet.

Devise a diet plan and stick with it. Here is a sample menu for one day:
Breakfast: 1/2-cup soy milk poured over 1-cup berries, sprinkled with 1-tbsp. flaxseed
Lunch: 2-cups fruit salad (including grapes, cantaloupe, blueberries and strawberries). Optional addition: 10 almonds
Dinner: 5-oz. grilled fish, low-fat steak, grilled chicken or tofu, 1-cup broccoli and 1/2-cup whole-grain rice
Optional snack: mixture of dried apricots, dried cranberries and dried mango

How to Make Healthy Homemade Fruit Snacks

Eating sweets can lead to weight problems, tooth decay and even diabetes. Some of us have the discipline to avoid eating foods that are bad for us, but some of us need something sweet from time to time. Fortunately, plenty of healthy but sweet foods can be made at home. So next time, skip the triple-layer chocolate cake and try a delicious homemade fruit snack.

Select the type of fruit that you would like to use for your fruit snacks. Good choices are bananas, peaches, grapes, pears, kiwi and pineapple. The fruit must be fully ripe and unblemished.

Rinse the fruit in lukewarm water. Peel the fruits that need to be peeled, such as bananas, peaches, pears, kiwi and pineapple.

Dip any light-colored fruits in lemon juice to prevent darkening while in the oven. This includes apples, apricots, bananas, peaches, pears and pineapple.


Cut the fruit into quarter-inch slices. Cut smaller fruits, such as grapes, in half. Pears and apples must be cored, and you will need to remove the pits from peaches, cherries and apricots.

Preheat your oven to 150 degrees Fahrenheit. Place the fruit in one layer on a cookie sheet. After the oven has heated up, place the cookie sheet in the oven. Open the oven door a few inches to allow air to circulate.

Check on the fruit and flip with a spatula every hour. Fruit can take anywhere from eight to 24 hours to dry out. If your fruit is taking a very long time and you must leave it unattended, turn the oven down to 100 degrees F. Flip the fruit again as soon as possible to avoid overdrying. When the fruit becomes leather-like, it is done.

Allow the fruit to cool. Fruit snacks are best when consumed immediately but will last for about four days to a week. Store in plastic bags and place in the refrigerator.

Healthy Diet to Tone & Strengthen Abs

It's important to eat healthy and exercise to lose weight. When it comes to having flat abs, it's almost all about the diet. The Abs Diet is a healthy diet that was created specifically to help you lose the fat over your abdominal muscles.

Superfoods for Your Abs

While exercising does help strengthen your abdominal muscles, losing the fat over those muscles is more about what you eat. The Abs Diet is a 6-week plan that involves both healthy eating and exercise. It recommends 12 power foods that help get rid of your fat in no time.

Those 12 power foods are berries (in particular, raspberries), dairy products, oatmeal (don't add sugar), whole grain cereal and bread, natural peanut butter, nuts (especially almonds), eggs, protein powder, greens and green vegetables, olive oil, legumes and beans, white-meat chicken and turkey, and other lean meats.

To eat better for healthy abs, eat six small meals throughout the day and include at least three of the previously mentioned power foods at each of these meals. Another option is to eat three medium-sized meals and three snacks. Be sure to use variety with these power foods to get benefits from all of them.

One great difference about the Abs Diet is that it works well and doesn't require you to starve yourself. The focus is about feeding the body and optimizing health.


Other Recommended Foods

The Abs Diet also recommends some other foods that you should consume regularly. These foods aren't power foods, but they are great for your body and your abdominal muscles. Eat fruit including apples, melon, citrus fruits, peaches and bananas. Eat vegetables and starches such as sweet potatoes, brown rice, peppers and asparagus. Other foods you should also include in your diet are garlic, peanut oil, Canola oil, shellfish, lentils, mushrooms, Canadian bacon, non-fat popcorn and low-fat (broth-based) soups.

Abs Diet Meal Plan

If you don't want to buy the Abs Diet book, Men's Health Magazine online provides a very helpful Abs Diet weekly meal plan (see Resources). Some of the suggested snacks are 1 oz. of almonds and 1/2 cup of cantaloupe, three slices of deli turkey and one large orange, one string cheese and as many raw vegetables as you want, and 1 oz. each of almonds and raisins.

Foods to Avoid

Despite the theory behind the power foods and feeding the body, you still need to eat sensibly. Avoid saturated and trans fats. You should also avoid refined sugar (think white sugar) and processed foods. Taking these simple steps will help you eat sensibly without having to count calories.

How to Make Good Homemade Hamburger Sliders

Sliders -- small burgers -- were once the fare of a select few fast food joints. Now these little gems are turning up at the fanciest of restaurants and plated with the best of care. Making your own sliders at home is easy, fun, economical and a sure-fire way to keep friends and family coming back for more.

Mixing the Meat

Season your ground beef with salt, pepper, garlic powder and onion powder. For an extra kick, add some hot sauce, minced bell pepper, Italian seasoning or chopped fresh herbs such as parsley, basil or oregano. Mix in a bit of Parmesan cheese, which adds flavor and holds together lean meat in a thin patty. If you're making a thick patty, stick a cube of cheddar or jack cheese in the middle for an inside-out cheeseburger.

Thick or Thin, Round or Square

Fashion your baby burgers with an eye toward style and meat-to-bun proportion. Slider presses for either square or round burgers ensure uniform cooking times. If you don't have a press, use a small measuring cup or a jar cap lined with plastic wrap. Weigh or measure the meat for each patty.

Use about an ounce of meat for thin patties, either round or square. For a square burger, make the edge of the patty a little larger than the middle to avoid burned or droopy edges.

For a thicker burger, double the amount of meat and make a dimple in the middle of your 1/8-pounder so that it doesn't plump like a baseball during cooking.

Ground beef with a high fat content shrinks during cooking so make the patty bigger than the bun all the way around. The leanest ground beef shrinks less, but allow a little extra around the edges to ensure that your burgers don't get buried in the bun.
Quality Buns
Pick a bun that suits your fancy as well as the size and shape of your slider patty.

Choose a sturdy crusted brioche, a soft dinner roll, a mini-french roll or a pared-down standard bun that will stand up to a bigger juicy burger.

Square sliders fit on Hawaiian sweet rolls, chunks of ciabatta or even into baby pita pockets. In a pinch, square up a bottom-rung bun to emulate the classic burger chain slider.
The bun dictates the size and shape of your slider patty. To toast or not to toast, that is your question. Most definitely, warm your buns.


Grill, Broil or Fry

Make a test patty first to determine a proper cooking time before you throw your entire batch on the grill, into the pan or under the broiler. No matter your cooking choice, flip the burger only once.

Thin and square 1/16-inch patties take about a minute on each side in a pan, grill or broiler.

Round fatty patties take a bit longer.

If you are unsure about doneness, use a meat thermometer and shoot for an internal temperature of 160 degrees Fahrenheit as recommended by the USDA.
Condiments Count
Arrange a build-it-yourself condiment bar. Lettuce, tomato, onion and pickles are a must, as are ketchup, barbecue sauce and different varieties of mustard ranging from mild to spicy. Provide grilled onions and chili for an extra-sloppy slider. Serve with sides of coleslaw -- some like to put it right on the burger -- and potato salad.

Cool Tips for Hot Sliders

Use an ice cream scoop to form uniform fat sliders. Scoop it up, lay it down and flatten it to fit the bun.

Create the original slider by steaming a thin square burger over a bed of grilled onions.

How Often Should One Cleanse the Bowel?

Bowel cleansing, also known as colon cleansing, is essential, if not foundational, to any natural-healing protocol. Regular bowel cleansing causes people to lose unwanted weight and increases circulation. It relieves pressure from other internal organs and aids in their proper function. The natural ingredients found in good colon-cleanse products draw out old fecal material, metals like mercury and aluminum, and even old prescription-drug residue. If you are willing to spend the time and effort to do a really good colon cleanse and then keep your body "clean" afterward by adopting a healthy lifestyle, you will have more energy, will look and feel better, and many diseases can be prevented.

An alternative to herbal cleanses is colon hydrotherapy. The procedure is different from colon-cleanse products, but the results are no less effective.

Please seek the advice of a trusted health-care professional before attempting any form of self-treatment.

How Often for Herbal Cleanses?

Obviously, you will do a colon cleanse at least once. The best, and most effective bowel cleanses on the market take at least a month to do properly. Once you have completed your initial bowel cleanse, you have a choice of either repeating the same cleanse immediately, or doing it seasonally for "maintenance." You will have to change your diet and lifestyle along with cleansing, or you will not see any benefit of colon cleansing at all.

How Often for Colon Hydrotherapy?

Colon hydrotherapy, or colonic irrigation, is usually performed in a series of ten visits to be really effective. Clients can make appointments daily, two or three times a week, weekly, or whenever they can find the time. Each visit takes about an hour to complete.

Which Is Best?

This is entirely up to you. There are benefits to both forms of colon cleansing, and you may find that doing both in tandem is most effective. Try one type of colon cleansing and then the other, and see which one you like best.

About Herbal Cleanses

Really great herbal cleanses usually take a month to do, and include two parts: an intestinal stimulant, which causes an increase in the peristaltic action of the large intestines, and a series of shakes, which combine herbs and bentonite clay, which draws old, dried fecal material and toxins out of bowel pockets where they can become trapped.


One company describes the stages in a thorough bowel cleanse this way:

Stimulate peristaltic action of the large intestines. Assist the breaking up of waste material. Rid the body of mucoid plaque. Cleanse the blood, tissues, lymphatic system. The person moves to a high fiber, high raw fruit and vegetable, preferably vegetarian diet, eats three meals a day, and begins drinking at least a half gallon of water daily. This stage takes one-to-two weeks to accomplish.

Balance energy. During colon detoxing, many old toxins are released that can go into the bloodstream. Many people report feeling tired or having low energy on a colon cleanse, and they quit. The top colon cleanses use herbs to give more energy during the detox.

Add probiotics to nourish and balance the digestive tract. L. acidophilus, L. salivarius and bifidobacterium strains attach better to human cells.

A "P and B shake" is essential to "vacuum" old, dried fecal material out of bowel crevices and pockets. The "P" stands for psyllium husks and seeds, which act like an herbal scrub brush. The "B" stands for bentonite clay, which is a form of volcanic ash. It acts like a sponge to soak up toxins. Some companies substitute herbs in the place of clay. Other herbs are added to the shake to soothe and heal the colon during the detox.

How to Make Granola

For shortcut, homemade granola, you need only equal amounts of homemade toasted oats and any commercial granola. For from-scratch granola, variations are endless and include either toasted or raw oatmeal -- German muesli exemplifies the raw version -- granola made with or without sugar, honey or maple syrup and granola made with or without oil. Once you experiment with different spices and spice combinations, you can soon have granola options for every day of the week.

Toasting Oatmeal

Granola often begins with toasted rolled oats, but you can also opt for combinations of rolled barley or rye from the bulk foods section of your grocery. The longer you toast the oats, the more nutty flavor and crunchy texture you have.

For plain granola, with no sweetener, no oil or nuts, with fruit added after cooking:

Spread the oats about 1/4 inch thick on a cookie sheet.
Bake for 30 to 40 minutes at 300 degrees Fahrenheit, stirring once halfway through cooking.
More Ingredients and Combinations
Traditional granola comes with additional ingredients baked along with the oatmeal:

Use a ratio of 3 parts oats, 2 parts each dried berries and nuts, 1/2 to 1 part honey or syrup and 3 tablespoons of butter or oil.
Thoroughly mix together all the ingredients except the fruit and bake them as you would plain oats.
Stir in the fruit after the granola has cooled.
Alternatively, add fruit and toasted nuts to your cereal bowl from a separate container to minimize the chances of the ingredients sinking to the bottom of the granola container.


Clumping Granola

If you prefer granola with largish clumps instead of loose and separate oats, you can add some extra steps to a basic granola recipe. After you've mixed all the traditional ingredients together in a large bowl, stir in 1 egg white, whisked until it's foamy, for every 3 cups of oats. Bake the mixture as usual; once the granola cools completely you can break it into clumps.

Storing Granola

Once your granola has completely cooled, transfer it from the cookie sheet to an airtight container, such as a glass jar or plastic cereal container, and store it at room temperature in your cupboard. Select a container with a large enough opening to allow a measuring cup to fit as you scoop out your daily breakfast. The oats lose some crispness after 2 weeks, but the granola is safe to eat for 2 to 3 months.

What Are Banana Peels Good For?

In today’s reuse, reduce and recycle world, people are always searching for new ways to make use of items that might otherwise be discarded. This money-saving approach to life is both environmentally-friendly and fun, as there are a surprising number of ways ordinary items can be used to restore, replace or revive things around the home. For example, the humble banana peel can be used for everything from feeding plants to cleaning leather.

In the Garden

Bananas and their peels are both rich in potassium, which is one of the three macronutrients required for healthy plant growth. To give heavy-feeders, such as tomatoes, peppers and rose bushes, an immediate nutrient boost, bury 1-inch pieces of banana peel near the base of the plant. As the peels decompose, they release potassium into the soil, helping nearby plants green-up by encouraging the growth of new leaves and stems. As a bonus, the banana scent produced by the disintegrating peel will help to deter aphids as they are put off by the aroma.

Around the House

The natural oils found on the inside of a banana peel can be used to polish dull silverware or to revive leather goods. Begin by scraping the peel with the edge of a spoon to remove any strings or pulp; once the skin is smooth, rub the peel over the material and watch the shine emerge. Work systematically, moving from one end of the item to the other, until the entire surface has been treated with banana peel, then buff the surface with a soft cloth to enhance the luster. This technique can also be used to brighten plant foliage. The banana peel gently removes dust and dirt from the leaves and restores their natural, glossy shine.


Beauty Aids

Banana peels are an old-fashioned remedy for unsightly skin warts. At bedtime, cut off a small piece of peel, place it on top of the wart so that the inside of the peel lies directly against the skin, then secure the peel with a piece of medical tape. Leave the treatment in place for at least eight hours, then remove the wrapping and immediately discard it. Repeat the process every night, until the wart is no longer evident. Some warts vanish in less than a week, but stubborn warts can take up to a month to remove. Alternatively, use banana peel to treat skin sores. Scrape the inside of the peel, then apply the stringy paste directly the sore. Cover the area with a piece of gauze and a strip of surgical tape. Leave the treatment in place overnight -- as you sleep the enzymes and sugars in the peel draw toxins from the skin and kill any blemish-causing bacteria. Remove the gauze in the morning and repeat if necessary.

First Aid

In addition to being a source of vitamins and nutrients, banana peels also contain a number of naturally occurring lipids and enzymes. When applied to the skin, these compounds can relieve itchy bug bites, soothe red rashes, and take the sting out of a sunburn. Additionally, banana peel can be used to draw a splinter from the skin. Place a piece of peel over the splinter and cover it with a strip of adhesive tape. Wait 24 hours, then remove the tape. The splinter should be stuck to the peel, though splinters that are deeply lodged may require multiple treatments.

Miso Soup & Weight Loss

Miso soup has a wide range of health benefits and can help you lose weight because it only has 25 calories per bowl. With those 25 calories, the soup also has 2 grams of protein. A few ingredients in particular make miso soup a good choice for a healthy diet. However, its high sodium content can be a concern.

B12 Complex

Miso soup contains B12, the best vitamin complex to take for energy-boosting needs. It helps encourage weight loss by speeding up the body's metabolic rate. The two factors are linked: The more energy you have, the more apt you are to exercise, which is essential to losing weight. Vitamin B12 also can prevent depression, which can lead to weight gain.

Protective Fatty Acids

Miso soup has a complex of protective fatty acids that come from natural fats and oils and can help keep weight off. The body can produce most fatty acids it needs, but it can't produce omega 3, which is in miso soup.


Fermented Soybean Paste

Miso soup is made from a thick paste of fermented soybeans, as well as various grains such as barley, rice or wheat. The soybean paste could be fermented anywhere from five days to five years. The longer the fermentation, the darker the substance. However, soybean paste is known for its large sodium content, which does not help weight loss.

Health Benefits of Miso Soup

The fermented soybean paste in miso soup can reduce the risk of breast cancer. The soup also helps balance out the female hormone estrogen, which can cause tumors. It also contains a variety of antioxidants and vitamin E, which is good for the complexion. The wakame seaweed in miso soup helps lower blood pressure and can even combat nicotine addiction. It's also good for boosting your immune system after an illness.

Bottom Line

Miso soup is a great small meal or snack that can encourage weight loss and fight illness. However, if your doctor has advised you to stay away from food with high levels of sodium, miso might not be the best choice for your diet.

How to Increase Vitamin B17 Intake

Vitamin B17 or laetrile was discovered in 1830. It has been said to prevent the growth of cancer, but this claim is not backed by the Food and Drug Administration. For this reason, B17 does not have a Recommended Dietary Allowance. Follow these steps if you are considering taking vitamin B17.

Eat Apricot seeds. Some companies manufacture naturally-dried seeds that taste like an apricot spice. It was thought 35 years ago that if one ate 7 apricot seeds a day, they would never acquire cancer for as long as they live. Some people still believe this theory today.

Include flax in your diet. Flax seed and flax seed oil are good sources of B17. Flax seed oil isn't good for cooking, but you can add it to salad dressing recipes and smoothies. Put flax seed in your bread and muffin recipes.


Eat barley to increase your B17 intake. Make barley soup and include barley in all kinds of other recipes from chicken to fish dishes to add a nutty flavor to your food.

Eat bitter almonds, not the common sweet almonds, garbanzo beans and lentils which also are good sources of B17.

Remember you can also choose to take a B17 supplement instead. Since B17 isn't acknowledged as a supplement by the FDA, you won't typically find it in most daily vitamins. You can find it in health food stores and online.

Eat foods rich in vitamin C, other B vitamins, vitamin A, manganese, magnesium, selenium, and zinc. Eating foods rich in B17 will help your body absorb B17 more efficiently.

How to Make Pizza Boats

As with many food ideas, this one sprang from good old leftovers. In this case it was left over meat sauce from a spaghetti dinner we had. We didn't want spaghetti again right away and it seemed a good idea to use our tasty meat sauce (we use ground venison and ground beef in ours) in another dish. So I created the "pizza boat". They're great little boats and many have been ship wrecked by sailing right into my mouth - the "straits of Clawmute". Served with a green salad. It's boarding house diner's rules - one foot on the floor at all times!

Every time I prepare these I am surprised at the simplicity and small amount of time that goes into them. Mainly I'm surprised at how tasty and filling they are. We just had them a couple of nights ago and I frequently take one to work for lunch & heat it up in the microwave.

These are so popular and tasty around our house that now we make up a batch of meat sauce especially for the pizza boats.

First hollow out your boats. I cut around the bottom (flat part) with a serrated knife, then scoop out the inside bread with a fork. Leave enough bread in the bottom so that your filling doesn't start to leak through when you spoon it in. If you can't find the pointed end "bolillio" rolls then the blunt ended hoagie roll type is fine, as long as they are thick enough to be hollowed out and have room for a filling.


Next lightly toast these hollowed out pizza boats to firm them up a little. Just barely brown is OK. Now cover the inside bottom of your boats with grated cheese and put them back in the oven toaster just long enough to melt the cheese a little. If you want, sprinkle the cheese with red pepper if you like it spicy.

Use leftover meat sauce or prepare from scratch meat sauce exactly like you do for spaghetti, with maybe a little more meat. We made up this batch especially for pizza boats just a couple of days before I wrote this article, and I am eating one as I type this!

Now ladle in your filling of well pre-heated pizza meat sauce, adding chopped onion, bell pepper and/or any other goodies. Top the filled boat with more shredded cheese and pop back in the oven for another ten minutes or so at about 375-425deg. or until the shredded cheese has melted and the bread is beginning to brown. Remember, the sauce needs to be pre-warmed so that you won't have to heat the filled boats until the filling is warm.

Let your completed pizza boats cool a little and then serve with a green salad and beverage of your liking. These will hit the spot. They stay hot for a long time so don't dig in too fast! These pizza boats sail straight from the shipyard onto your plate, but they won't be afloat for long.

How to Eat Healthy at White Castle

The words "healthy" and "White Castle" may not always go hand in hand, but if it's your only restaurant option, you don't have to ruin your diet to eat there. Planning ahead and knowing your best options before you order can make a big difference. It's important to note that the menu and nutrition information change, so check the website for the most current information.

Best Breakfast Options

The breakfast menu features a number of slider sandwiches, and this helps keep portions small and calories low. The breakfast slider with egg and cheese is the lowest-calorie option on the breakfast menu with 160 calories, 7 grams of total fat, 3 grams of saturated fat, 13 grams of carbs and 320 milligrams of sodium. The breakfast slider with hamburger and eggs is the lowest carb and sodium option with 190 calories, 12 grams of carbs and 200 milligrams of sodium, but it is a little higher in fat with 11 grams of total fat and 4 grams of saturated fat.

White Castle also offers wheat toast with 140 calories, 2 grams of total fat, 28 grams of carbs, 2 grams of fiber and 300 milligrams of sodium, and the maple and brown sugar oatmeal yields 160 calories, 2 grams of total fat, 32 grams of carbs, 3 grams of fiber and 230 milligrams of sodium. This makes it one of the healthier breakfast options on the menu.

You can also get a breakfast toast sandwich with eggs and cheese and request wheat toast to up the nutrition and make it more filling, but that's higher in calories, carbs and sodium, with about 230 calories, 9 grams of total fat, 3 grams of saturated fat, 29 grams of carbs and 500 milligrams of sodium per sandwich.


Meat and Chicken Sliders

As is the case with breakfast sandwiches, the size of the White Castle sliders helps keep calories low. The key is to try to limit how many you eat. Whether you're watching calories, carbs or sodium, the simpler you keep your slider, the easier it is to stick to your diet. One Original Slider contains 140 calories, 6 grams of total fat, 2.5 grams of saturated fat, 13 grams of carbs and 360 milligram of sodium. Unless your White Castle is in New York or New Jersey, the carbs and sodium in your Original Slider increase to 15 grams of carbs and 410 milligrams of sodium.

The plain Savory Grilled Chicken Slider makes the best choice no matter what you're counting. One of these sandwiches contains 180 calories, 7 grams of total fat, 1.5 grams of saturated fat, 13 grams of carbs and 570 milligrams of sodium.

Veggie Sliders

White Castle offers meat-free options too. The Plain Veggie Slider with 150 calories, 5 grams of total fat, 20 grams of carbs and 270 milligrams of sodium is the lowest in calories, carbs and sodium.

Also, to really save on calories, consider the traditional bun with cheese option, which has 90 calories, 3 grams of total fat, 1.5 grams of saturated fat, 12 grams of carbs and 260 milligrams of sodium.

Sides and Drinks

The White Castle menu does not offer any nonfried side options, making it difficult to round out your meal. Like your burgers, your side order should be small, without any extras, to save on calories and carbs. On a positive note, the french fries at White Castle are low in sodium, but they're high in fat and saturated fat. One small order of fries contains 330 calories, 21 grams of total fat, 4 grams of saturated fat, 32 grams of carbs and 50 milligrams of sodium. The clam strips are low in carbs and the lowest calorie side option with 210 calories, 17 grams of total fat, 2.5 grams of saturated fat, 5 grams of carbs and 620 milligrams of sodium.

Unsweetened iced tea and water make good drink choices to go with your White Castle meal. The restaurant also offers 1-percent-fat milk, a low-calorie source of protein and calcium.

Ideas for Snacks for a Work Meeting

Providing snacks at a work meeting is much less challenging than catering a full meal for hundreds, but it still deserves some serious thought. Rich and heavy foods can leave your participants sleepy and unproductive, exactly the opposite of how you want your co-workers at a meeting. Spicy foods can create uncomfortable indigestion, and sloppy foods pose a staining hazard to business attire. Providing light, varied and enjoyable snacks that avoids all these pitfalls requires a degree of creativity.

Vital Information

Before you jump into the planning process too deeply, it's always a good idea -- if possible -- to circulate an e-mail ahead of time asking whether your participants have any dietary constraints. These considerations include food allergies, cultural or religious prohibitions, vegetarianism, or a simple preference for healthy or low-carb options. If that information isn't available, be mindful of common issues and provide options that are vegetarian, gluten-free and minimize the common allergens.

Finger Sandwiches

Meetings that run through the heart of a morning or afternoon can be tough on those who haven't eaten properly, so a tray of tiny, finger-sized tea sandwiches are a boon. At their simplest, these are ordinary sandwiches cut into quarters or even eighths, though some caterers offer pinwheel sandwiches and other dainty variations. They're diminutive enough to eat in a single bite, keeping fingers clean and minimizing the risk of dropped sandwich filling.

Variations on the Theme

Many caterers offer sandwiches made by tightly rolling fillings inside a wrap, then slicing the resulting cigar-shaped cylinder into sushi-esque, finger-friendly rolls. These are attractive and a lower-carb alternative, and they can be made with gluten-free flatbreads if necessary. Whichever type of sandwiches you choose, provide some with meatless or all-vegetable fillings for those who need them.


An Upscale Offering

If you're hosting potential clients or senior management, adding even a small quantity of an upscale alternative can elevate the appearance of your entire table. It doesn't take much. A small tray of wafer-thin smoked salmon on a bed of ice, with a caper garnish and whole-grain crackers, serves admirably, as do good-quality shaved Italian prosciutto or Spanish jamon, with finger-sized rolls or wedges of artisanal bread.

Vegetable Trays

Vegetable trays are a meeting-day staple -- and for good reason. They're light, they're nutritious, and their bright colors lend visual appeal to the table. Ordinary platters can look rather humdrum, but a few simple changes improve their appeal. Specify fresh-cut carrots sticks rather than shaped "baby" carrots, for example, which often look unpleasantly dry. Vegetables such as carrots, cucumbers, celery and sweet bell peppers can be sliced into long strips and served vertically in water goblets or wine glasses, rather than sitting out on a plate.

Do the Dip

Ranch dressing is the usual dipping option for vegetable trays, but you don't have to abide by tradition. Tzatziki, the Greek dip of plain yogurt and cucumbers with fresh dill, is a refreshing and lower-fat option. Not only that, its minimal fat content means it's less likely to cause a greasy stain if dropped on a shirt. Another alternative is hummus, which is thick enough not to drip and is also high in protein. It's also gluten-free, dairy-free and vegan-friendly.

Fresh Fruit 

Fresh fruit offers similar advantages, with the added benefit of quickly boosting your participants' blood sugar. For meeting participants sagging in the mid-morning doldrums, they can be a lifesaver. Providing disposable forks -- or at least toothpicks -- is a good idea, because your participants won't want to keep wiping their fingers. Even worse, many berries can stain their fingers for hours afterwards. Grapes are an excellent option, because they're neatly self-contained.

Or Dried

Don't overlook the high-energy virtues of dried fruits, either as a complement to fresh varieties or in their stead. Dried apples don't brown like fresh apples. And dried cherries or blueberries don't stain fingers, yet their flavors are as full and concentrated -- sometimes more so -- as their fresh equivalents. Sweet options such as dried figs or dates provide a healthier surrogate for the traditional cookies and doughnuts.

Crunchy Nibbles

Often the people sitting around your table won't want to really eat but simply have something to nibble on as the meeting progresses. Crunchy vegetables can sometimes fill this role, but it's useful to provide a few alternatives. Bowls of nuts are a good option, unless you have food allergies to contend with. Whole-grain, low-sodium corn chips and multi-grain pretzel sticks are also good choices. Gluten-free pretzels are readily available, and their texture is good enough to appeal even to participants who can eat gluten.

The Beverages

Brewing -- and often wasting -- large pots of coffee or tea isn't always necessary. If you furnish your meeting room with one or two single-cup brewers, you can provide excellent coffee in varying roasts or flavors on an on-demand basis. Shun sugary sodas, which can cause a disconcerting sugar "crash" late in long meetings; instead, offer chilled fruit juices and plenty of cold water.

How to Eat Healthy at Red Robin

Eating healthy at restaurants is tough, but Red Robin offers some relatively diet-friendly options. The casual dining restaurant offers an interactive tool called The Customizer that helps you modify meals to fit your diet plan. While using the tool requires you to do a little work before your visit to Red Robin, it may help you enjoy your dining experience more.
Menu items and ingredients may change, which may affect nutrition information.

Burger With Adjustments

If you're trying to eat healthier, the Keep It Simple or Simply Grilled may be your best burger-style option at Red Robin. The Simply Grilled Chicken Burger is lower in calories than the Keep It Simple Burger but is high in sodium and carbs.

One serving of the Simply Grilled Chicken Burger without margarine has 355 calories, 6 grams of fat, 51 grams of carbs and 985 milligrams of sodium. To save calories, carbs, fat and sodium, order the chicken burger without the bun. The bunless chicken has 115 calories, 2 grams of fat, 8 grams of carbs, 19 grams of protein and 495 milligrams of sodium.

For comparison, the Keep It Simple Burger without the bun, margarine or Red Robin Seasoning has 306 calories, 20 grams of fat, 4 grams of carbs, 27 grams of protein and 304 milligrams of sodium.

Customize a Salad

Like the burgers at Red Robin, the Simply Grilled Chicken Salad makes a good choice when trying to eat healthy. Make some modifications to lighten the calories, carbs and sodium content by asking for the salad without the garlic bread, croutons or cheese. This customized salad has 324 calories, 6 grams of fat, 42 grams of carbs, 7 grams of fiber, 31 grams of protein and 628 milligrams of sodium.

The Avo-Cabo Salad without the bacon, blue cheese or garlic bread also makes a good choice, especially for carb counters, but it is high in fat and sodium. One order of this customized salad has 327 calories, 17 grams of fat, 18 grams of carbs, 9 grams of fiber, 30 grams of protein and 535 milligrams of sodium.


Soup and Side Salad

Consider making a meal using the Soup and Side Salad menu at Red Robin. A cup of either the Chicken Tortilla Soup or Chili make low-calorie choices, although they are high in sodium.

For example, a cup of Chicken Tortilla Soup with a House Salad without dressing has 378 calories, 18 grams of fat, 38 grams of carbs, 4 grams of fiber, 20 grams of protein and 1,160 milligrams of sodium.

You can save a lot of calories and fat and a little sodium if you omit the sour cream and cheese from your order. Soup and salad without the sour cream or cheese has 249 calories, 6 grams of fat, 12 grams of protein and 974 milligrams of sodium. For your salad, ask for the low-cal or fat-free dressing on the side.

Order the Right Side

Burgers typically come with french fries, but if you're trying to eat healthy, you're better off skipping them. In addition to a side salad substitution, Red Robin also offers Steamed Broccoli as a side, which has 32 calories, 6 grams of carbs, 3 grams of fiber, 3 grams of protein and 31 milligrams of sodium.

Or to satisfy your sweet tooth, consider the Freckled Fruit Salad, which has 110 calories, 31 grams of carbs, 3 grams of fiber, 1 gram of protein and 2 milligrams of sodium.

Both of these side dishes are fat-free.