By Jorge Cruise, Chief Diet and Fitness Expert
We all have those days when it feels like we could conquer the world. Chores – check! Errands – check! Workout – check! World peace – check! In reality, the daily demands of a hectic lifestyle pile up, leaving you feeling worn out and a lot less like Wonder Woman. Don’t attempt to do too much at once. You may feel like a super hero, but you’re not. No one is.

Too often, we get caught up in the “I can do everything” trap and take on too many responsibilities. From evening classes to social obligations to taking kids to sporting events and practices – there’s not always enough hours in the day to accomplish it all. The danger of the Wonder Woman syndrome is that you’ll spread yourself too thin and not give all of your responsibilities the attention they deserve. You’ll also become exhausted and risk becoming lazy in your healthful eating habits. So quit trying to be a super hero! Just be the super person – productive, unproductive or somewhere in between – that you are.

Your coach,
Jorge Cruise

For information on Jorge’s fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.

Got a question? Ask Jorge Cruise

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on the latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

Talk to us on Facebook and Twitter!

View the Original article

Tired all the time? You may not be getting enough protein, vitamin C and fiber. Here are 7 tasty dishes chock full of the ingredients you need for an energy boost…

Fennel-Crusted Salmon on White Beans
Delicious warm white beans and fennel are topped with succulent fennel-seed-crusted salmon for a double hit of flavor. For an extra-fresh look, set aside some additional chopped fennel fronds to use as a garnish.

Serves: 6
Preparation time: 40 minutes

Ingredients
5 teaspoons extra-virgin olive oil, divided
1 bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
2 15-ounce cans white beans, rinsed
2 medium tomatoes, diced
1/3 cup white wine
1 tablespoon Dijon mustard
1/2 teaspoon freshly ground pepper, divided
1 tablespoon fennel seeds
1 pound salmon fillet, skin removed, cut into 2 portions

Preparation
1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add sliced fennel; cook, stirring occasionally, until lightly browned, about 6 minutes. Stir in beans, tomatoes and wine. Cook, stirring occasionally, until the tomatoes begin to break down, about 3 minutes. Transfer to a bowl; stir in chopped fennel fronds, mustard and 1/4 teaspoon pepper. Cover to keep warm.

2. Meanwhile, combine fennel seeds and the remaining 1/4 teaspoon pepper in a small bowl; sprinkle evenly on both sides of salmon.

3. Wipe out the pan. Add the remaining 3 teaspoons oil to the pan and heat over high heat until shimmering but not smoking. Add the salmon, skinned-side up, and cook until golden brown, 3-5 minutes. Turn the salmon over, cover and remove from the heat. Let stand until the salmon finishes cooking off the heat, 3-5 minutes more. Transfer the salmon to a cutting board and flake with a fork. Serve salmon on top of the warm bean mixture.

Enjoy!

Nutrition Facts
Per serving:
306 calories
13 g fat (2 g sat, 6 g mono)
45 mg cholesterol
29 g carbohydrate
25 g protein
9 g fiber
467 mg sodium
1019 mg potassium

Nutrition Bonus: folate (39% Daily Value), fiber (36% DV), potassium (29% DV), vitamin C (25% DV), iron (15% DV), omega-3s

View the Original article

By Carly Young, Special to Lifescript
Most people know that swimming laps melts fat, builds muscle and tones you all over. But if you swim every day, the repetition of swimming laps may become humdrum and boring. You may find yourself slacking as you swim laps, or worse, skipping the pool altogether in favor of watching your favorite TV show.

If you notice boredom creeping up, all you need to spice up your water routine again are some toys! And no, we’re not talking about rubber duckies and squirt guns.

Try experimenting with these pool accessories:

• Grab a kickboard or slip-on swim fins and swim paddles or gloves. Alternate swimming laps freestyle with a couple laps using your props. Lay your torso on your kickboard and propel yourself forward using only the strength of your upper body to shape sexy arms, or rest your arms on the kickboard use only your legs for a great leg-toning exercise. Switch back and forth between these two moves for a whole-body toner that will work especially well to shape up your tummy.
• Weighted swim gloves will also provide additional resistance for your arms as you move your way through the water. Also, if you’re doing standard laps and find yourself out of breath when you reach the opposite edge of the pool, don’t stop moving altogether. Do some leg exercises while you catch your breath. Simply hold on to the edge of the pool and open and close your legs until you’re ready to start your laps again. The extra resistance the water provides will help firm up your thighs and legs.

For more ways that the pool can help you shape a firmer body, check out our water workouts slideshow. And start saving your money for that fabulous new swimsuit you’ll need once you’ve achieved your new pool-worthy bod.

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on the latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

Talk to us on Facebook and Twitter!

View the Original article

By Jennifer Gruenemay, ACE-Certified, Special to Lifescript
Who doesn’t love chocolate? It’s sweet, goes down smoothly and seems to even have soul-soothing properties. Women especially have a love affair with this cocoa concoction. Fortunately, science shows that chocolate loves us too! Dark chocolate, in particular, is the source of all of the excitement. 

Eating dark chocolate improves blood vessel health and can help prevent high blood pressure. This lowers your risk of heart disease and keeps your heart pumping nutrient- and oxygen-rich blood to your entire body. Dark chocolate, which has more cocoa than milk chocolate, is rich in flavonoids. These antioxidant compounds block free radicals and fight disease. Antioxidant-rich dark chocolate also combats plaque buildup by preventing oxidation of LDL cholesterol. 

Worried about breaking the calorie bank by indulging in chocolate? Don’t be! Three pieces of Dove Dark Chocolate has less than 100 calories. So, in light of this delicious evidence, don’t be afraid to reach for some dark chocolate when you’re craving something sweet to eat.

Just remember: The higher the percentage of cocoa it contains, the more flavonoids it’ll have to offer. As always, enjoy in moderation!

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on the latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

Talk to us on Facebook and Twitter!

View the Original article

By Jorge Cruise, Chief Diet and Fitness Expert
There are 1,440 minutes in a 24-hour period, but it only takes five to ensure your success for the entire day. In this short amount of time you can write a daily to-do list that schedules your weight-loss goals into your calendar. Each night, pencil in your morning exercise session, write down what you plan to eat and make note of any other goal-oriented plans you have for the day.

Lay out the next day’s clothes near the bed, so you don’t have to scramble to find them in the morning. Make your lunch, and check to make sure you have the food you need for a healthy dinner. The whole process can take as little as five minutes, especially once you get into a routine of doing this each evening. Writing down your goals serves as an incentive and a well-laid plan to make them a reality. 

Your coach,
Jorge Cruise

For information on Jorge’s fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.

Got a question? Ask Jorge Cruise

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on the latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

Talk to us on Facebook and Twitter!

View the Original article

Looking for a delicious dish fit for a party of two – and only two – to avoid the hassle of leftovers? Whether it’s just you and your sweetheart or you’re looking for a quick dish to serve a friend, smaller-sized meals are your best bet. Here are 7 simple, snappy dishes to cook for a twosome…

Vegetable Lover’s Chicken Soup
Classic comfort food is yours in just slightly more than half an hour. Serve with some crusty whole-grain bread and top with grated Romano or Parmesan cheese.

Serving: 2
Preparation: 35 minutes

Ingredients
1 tablespoon extra-virgin olive oil
8 ounces chicken tenders, cut into bite-size chunks
1 small zucchini, finely diced
1 large shallot, finely chopped
1/2 teaspoon Italian seasoning blend
1/8 teaspoon salt
2 plum tomatoes, chopped
1 14-ounce can reduced-sodium chicken broth
1/4 cup dry white wine
2 tablespoons orzo, or other tiny pasta, such as farfelline
1-1/2 cups packed baby spinach

Preparation
1. Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 3-4 minutes. Transfer to a plate.

2. Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2-3 minutes. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes, or according to package directions. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes.

Enjoy!

Nutrition Facts
Per serving:
261 calories
8 g fat (1 g sat, 5 g mono)
72 mg cholesterol
12 g carbohydrates
31 g protein
2 g fiber
335 mg sodium
483 mg potassium

Nutrition Bonus: vitamin A (70% Daily Value), vitamin C (45% DV), folate (22% DV)

View the Original article

By Carly Young, Special to Lifescript
Hawaiians enjoy warm sunshine, close proximity to the beach and lush, tropical scenery. As if that’s not reason to enough to envy them, they may just also be the healthiest people in the country. According to a United Health Foundation survey, Hawaiians have one of the lowest rates of cancer and death from cardiovascular disease in the U.S.

So, what’s their secret?

Fish, a fabulous source of omega-3 fatty acids, is a staple of island fare. Not only is fish a great source of protein, it’s also low in fat. You probably won’t be able to find mahi-mahi at your local supermarket, but you can still purchase tuna, wild salmon and fresh catfish. Aim for two servings a week.

In addition to this seafood staple, Hawaiians also include plenty of fresh fruits and veggies into their diet. Snacking on sun-ripened produce instead of chips and candy contributes to their lowered risk of obesity, heart disease and cancer. Even if you eat plenty of fruits and vegetables already, take it up a notch. Instead of your standard apple and iceberg lettuce, jazz up your fruit bowl with pineapple, mangoes and papaya, and experiment with beets and tarot root. The more colorful your foods, the better! 

Though eating this dish won’t magically teleport you to a tropical paradise, it will contribute to improved heart health and help keep your caloric intake under control, bringing you one step closer to looking great in your swimsuit when you hit the pool this summer!

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on the latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

Talk to us on Facebook and Twitter!

View the Original article

By Jorge Cruise, Chief Diet and Fitness Expert
Address small issues now that could grow into larger problems later on, and you’ll stop a big problem before it starts. For example, let’s say you have a difficult time eating the right foods during the week because you’re always in a rush. Instead of eating a healthy brown-bagged lunch, you order from the menu at the fast food drive-thru because you didn’t plan ahead.

The consequences?

Hundreds of extra calories and piles of artery-clogging saturated fat. Instead of falling into this weight-gain trap, plan ahead.

On Sunday night, or whichever night of the week precedes your work week, spend time packing all your food for the week in individual bags – one for each day. By laying everything out and packing it at once, you’ll save yourself five days’ worth of repeated lunch making. And that could literally add up to hours saved each week!

By following this plan, you won’t have to worry about making poor last-minute food decisions. When it’s time to head out the door in the morning, all you’ll have to do is grab a bag and go!

Your coach,
Jorge Cruise

For information on Jorge’s fitness program and to get a free copy of his Belly Fat Cure Report, visit jorgecruise.com.

Got a question? Ask Jorge Cruise

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on the latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

Talk to us on Facebook and Twitter!

View the Original article

Calcium is your bones’ best friend. So is vitamin D. Here are 7 tasty recipes with at least 15% of the recommended daily value of these skeleton-building minerals…

Baked Mac & Cheese
Mac & cheese is a true comfort on a gloomy day. Our healthy update uses extra-sharp Cheddar balanced with creamy low-fat cottage cheese and a layer of spinach in the middle, which may help picky eaters down their vegetables. Whole-wheat pasta adds robust flavor and extra fiber.

Serves: 4
Preparation time: 55 minutes

Ingredients
3 tablespoons plain dry breadcrumbs
1 teaspoon extra-virgin olive oil
1/4 teaspoon paprika
16- or 10-ounce package frozen spinach, thawed
1-3/4 cups low-fat milk, divided
3 tablespoons all-purpose flour
2 cups shredded extra-sharp Cheddar cheese
1 cup low-fat cottage cheese
1/8 teaspoon ground nutmeg
1/4 teaspoon salt
Freshly ground pepper, to taste
8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Preparation
1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.

2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.

3. Heat 1-1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2-3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.

4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.

5. Bake the casserole until bubbly and golden, 25-30 minutes.

Enjoy!

Nutrition Facts
Per serving:
576 calories
22 g fat (11 g sat, 2 g mono)
69 mg cholesterol
63 g carbohydrate
37 g protein
9 g fiber
403 mg potassium
917 mg sodium

Nutrition Bonus: calcium (70% Daily Value), vitamin A (290% DV), folate (37% DV), iron (15% DV)

View the Original article

By John H. Sklare, Ed.D, Lifescript Personal Coach
Q: I’m having a problem motivating myself to get healthy and exercise. I can begin any routine but my real problem is staying with it. I pray for consistency, but I struggle in that area in my life. I’m not consistent with most things I do. Please help!

-Shelly C.

A: Hi Shelly,

Motivation is at the heart of all accomplishments both great and small, so finding yours is definitely a key part of the success formula. Many people struggle with consistently eating right and exercising because of a lack of motivation. Often, this is frequently blamed on something that I’ve written about called The Family Feud! Here’s my theory in a nutshell: There are two parts of your personality that are always at odds with your health goals. I call these the “Adult” and the “Child.”

The responsible adult part of you cares deeply about what you eat, whether you exercise and what you weigh. But the irresponsible child in you doesn’t care a bit. It’s the conflict – or the “family feud” – between these two parts of you that’s at the heart of your motivation issue, Shelly. You’ve been allowing the irresponsible child part of your personality to make your health decisions, and your body, health and spirit are paying the price. You must change this pattern and allow the responsible, goal-oriented adult to guide your decisions. It’s time for you to start winning the family feud, Shelly!

Wishing You Great Health,
Dr. John H. Sklare
www.innerdiet.com

Stressed? Angry? Not over your ex? Email your question to Dr. Sklare to get expert advice! Ask Dr. Sklare

Relationship troubles? Ask Dr. V

Need fitness advice? Ask Jorge Cruise

Got a diet dilemma? Ask Joel Marion

What’s in your stars? Ask the Saturn Sisters

Check out Health Bistro for more healthy food for thought. See what Lifescript editors are talking about and get the skinny on latest news. Share it with your friends (it’s free to sign up!), and bookmark it so you don’t miss a single juicy post!

Talk to us on Facebook and Twitter!

View the Original article