10 Foods Turn On Genes Related to Fat Burning

1.  Olive Oil

2.  Eggs

3.  Yogurt

4.  Sweet Potatoes

5.  Kiwi Fruit

6.  Edamame (Green soybeans)

7.  Wild Salmon

8.  Apples

9.  Quinoa (People always ask what this is: Quinoa are seeds that an be prepared like whole grains, such as rice or barley. You can find them in any grocery store where you find rice.  Friends who have tried it say it’s yummy.)

10.  Lentiles (Legumes)

T0 find out WHY these 10 foods have super powers, please visit SELF Magazine by copying/pasting this web address into your browser:  http://www.self.com/fooddiet/2012/04/drop-10-top-superfoods-slideshow#slide=5

The above tips are part of a new book published by SELF: http://www.self.com/drop10diet/buy_the_book

Stay healthy!

13 Hot & Healthy Chinese, Japanese & Thai Choices

1.  Brown rice

2.  Summer rolls

3.  Soybeans steamed in water (rather than oil)

4.  Lobster sauce

5.  Shrimp Lo Mein

6.  Broccoli (stir-fry veggies, light on oil)

7.  Snow peas

8.  Peppers

9.  Steamed veggie dumplings

10.  Soft or Plain tofu (not deep fried)

11.  Request a sprinkling of chopped peanuts, almonds or cashews inside or outside your sushi roll

12.  Request crispy salmon skin in your sushi roll

13.  One Chinese or Thai dish can serve 3 people, so split your dishes

14.  Steamed vegetables

Green tea is a good choice too.

HEALTH.COM “Lean to Go”  

Be sure to check out the full article here:  http://www.health.com/health/gallery/0,,20579042,00.html


Enjoy!  Stay healthy. ~Maria

Hot Healthy Recipe: Panini!

When I was in Paris years ago,  I couldn’t help notice people eating panini’s.

Panini is plural for panino, which means sandwich in Italian.

After trying one, I recall exclaiming I want to open Panini carts in NYC!

Delicious. Like a grilled cheese sandwich all grown up.
The only place I’ve had one since then is in Union Square in New York City. A place called Bite.
Grab a hot healthy panini to go for $7.50.  Location in SoHo too.  http://www.menupages.com/restaurants/bite/menu
 Back to making a Healthy Panini at home.  Use a Panini Press (link below).

Use natural ingredients, like fresh garden vegetables.


Sweet Red Pepper


Beefsteak Tomato

Vidalia Onion

Portobello Mushroom

Fresh Spinach Leaves

Your Favorites Cheese

Your Favorite Lean Meat

A Firm Whole Wheat Bread

  • Start by scraping off the black area of the Portobello mushroom. Then, sauté in imported Italian Virgin Olive Oil and Thyme.
  • Next, you slice open a sweet red pepper horizontal wise, take out seeds and core. Once your onion is sliced into large rounds, it too should be roasted. Slice a firm tomato in a semi-thick round.   Set aside.
  • The eggplant should be skinned, seeded and sliced lengthwise. Each slice should be dipped in flour, and sautéed in olive oil until soft.
  • As for the spinach leaves, lightly blanch them in water until it turns a darker green.

Add a thick slice of cheese and your choice of lean meat. The final step is to layer the sandwich with the meat first, cheese and the vegetables in any order you like.

Panini Press and Grill until the cheese and meat are well done.

Panini grills range in price from $25. to over $500.  You can check them out or order on-line here:

1a. George Forman Panini Grill | Amazon.com  http://www.amazon.com/Kitchen

  1. Waring WPG250 14 1/2″ x 11″ Panini Supremo Grooved Top & Bottom Panini Sandwich Grill 120V

    $379.99 – WEBstaurantStore.com, Commercial Waring® Items at Lower Prices!

  2. Breville Panini Press | Williams-Sonoma

    $119.95 – Williams-Sonoma  Orders Over $49 Ship Free w Code ship4free

  3. Wolfgang Puck Panini Duet & Multipurpose Grill

    $44.99 – Sears Buy Online, Pickup in Store
  4. Calphalon 1759546 Grill, Panini Press

    $139.99 – Macy’s Free Shipping w/ $99 Order Today!



Happy & Healthy Weekend!  I just learned it is the Thai New Year. Happy Thai New Year!

Healthy Recipe: Wrap It Up!

I love this wrap from EATING WELL Magazine.  It’s stuffed with chicken tenders and couscous (recipe below) with a hit of lemon and a healthy dose of fresh herbs.  You can also use veggies instead of chicken.  Serve with:  Mixed green salad

 4 servings

Active Time: 40 minutes

Total Time: 40 minutes

  1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
  2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
  3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
  4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
  5. To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.


Per serving: 479 calories; 17 g fat ( 3 g sat , 11 g mono ); 67 mg cholesterol; 49 g carbohydrates; 0 g added sugars; 34 g protein; 5 g fiber; 653 mg sodium; 382 mg potassium.

Nutrition Bonus: Vitamin C (57% daily value), Folate & Vitamin A (40% dv), Iron (32% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 4 lean meat, 2 fat



More From EatingWell



10 Healthy Meals with Recipes

10 Healthy Meals with Recipes

By: Wendy Wu, R.D., M.S.

1) Marinated Mozzarella, Tomato, Basil in Whole Wheat Pita. Recipe.

Mozzarella, tomatoes, basil and garlic.

Whole Wheat Pita Bread

2) Sauteed Tofu with Mixed Veggies and Brown Rice. Recipe.

Tip: Throw in some mushrooms!

Mixed Veggies with Tofu and Brown Rice

3) Spinach and Chickpeas with Whole Wheat Pasta. Recipe.

Spinach and Chickpeas with Whole Wheat Pasta

4) Mesclun Salad with Tuna Fish, Avocado, Broccoli, Tomatoes, Cucumber, Mushrooms, Pumpkin seeds, Peppers with Red Vinegar and Olive Oil Dressing.

Mesclun Salad

5) Loaded Tacos filled with Shrimp, Corn Salsa, Guacamole and Cilantro. Recipe.

Shrimp Tacos with Avocado Corn Salsa

6) Curry Chicken with Brown Rice. Recipe.

Tip: Buy a jar of curry powder so you don’t need to get so many different kinds of spices.

Curried Chicken in Coconut Milk with Tomatoes and Mixed Veg

7) Homemade Sushi with Brown Rice (Shitake Mushroom and Spinach or Avocado, Shrimp, Cucumber, and Carrots). Recipe.

Shitake Mushroom and Spinach Sushi

8) Peanut Butter and Jelly with Whole Wheat Bread

Natural Peanut Butter and Jelly with Whole Wheat Bread

9) Homemade Pizza on a Pita. Recipe.

Tomato-Two Cheese Pizza with Mushroom and Basil

10) Chicken Soup with Whole Wheat Pasta. Recipe.

Quick chicken whole wheat pasta soup

Do you have any Healthy Meal ideas you’d like to share? Post them here.