Healthy Steak Tacos

Craving Mexican food? There's no need to go out for a heavy, calorie-loaded Mexican dinner. Forgo the extra fat and calories, and instead create this delicious steak taco meal for your family. It combines savory and sweet flavors and can be prepared in less than 25 minutes!

Chipotle Flank Steak Tacos With Pineapple Salsa

Ingredients

• 12 soft whole-wheat or whole-grain tortillas
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon chipotle chili powder plus 1 pinch, divided
• 1 teaspoon Kosher salt, divided
• 1 pound organic flank steak beef, trimmed of fat
• 1 organic pineapple, peeled, cored, and cut into 1/2-inch-thick rings
• 1 organic red bell pepper, finely diced
• 1/2 cup minced red onion
• 1/4 cup chopped fresh organic cilantro
• 2 tablespoons red wine vinegar

Preparation

1. Preheat grill to high. Stack tortillas and wrap in heavy-duty foil. Combine oil, 1 teaspoon chipotle powder, and 1/2 teaspoon salt in a small dish. Rub mixture into both sides of steak. Place the tortilla stack on the coolest part of the grill or upper warming rack, if possible, and heat, flipping once, until warmed through and very pliable.
2. Meanwhile, grill the steak for 4 to 6 minutes per side for medium, or until desired doneness. Grill pineapple rings until moderately charred, 1 to 2 minutes per side. Remove the tortillas, steak, and pineapple from the grill. Let the steak rest for at least 5 minutes before slicing very thinly crosswise into strips.
3. Meanwhile, dice the pineapple and transfer to a medium bowl. Add bell pepper, onion, cilantro, vinegar, the remaining pinch of chipotle powder, and the remaining 1/2 teaspoon salt; toss to combine. Serve the sliced steak in the warm tortillas with the pineapple salsa.

Makes 6 servings.

Coping With Cravings

This week, let's focus on cravings. You know, those urges that tell you to stop everything and eat a certain food? The truth is, these cravings and urges are normal and to be expected. They are not a sign of failure. Instead, they provide an opportunity to learn what your triggers are.

Try thinking of cravings as ocean waves. Just as a wave recedes after it peaks, a craving will recede if you do not feed it with your thoughts or actions. Instead of giving in to a craving right away, give it some time to pass. Distract yourself for a few minutes by reading or writing in your journal, taking deep breaths, going for a walk, talking about how you feel, or using such positive self-talk as "This urge won't last forever, and I am in control. I am feeling uncomfortable, but I can wait this out." Remember, bingeing might make you feel better for a short while, but you will feel better in the long run if you find a healthier outlet instead.

After a few minutes, check in with yourself. Feeling better? If not, give yourself a few more minutes. Once the intensity of the moment passes, look back and try to analyze what was going on at the time the craving began. Can you identify what triggered it? A feeling? Situation? Person? Event?

Once you've identified the trigger or triggers, develop a short list of other ways you can react to them besides eating. In time, you'll learn to recognize situations that trigger cravings in advance and be better prepared to face them. Be patient with yourself. It takes time to break old patterns.

Remember, the more you confront your cravings, the better you will be able to deal with them. So when you experience a craving, don't run away or give in. Use it as an opportunity to become aware of what you really need. Soon you'll be riding the wave instead of the crave!

Get Past Your Cravings!

Those stubborn cravings we all get can be more than just annoying. They can even derail your hard work and effort! You can get past them, though, without bingeing or racing off track. Here's how!

If you feel hunger coming on, you shouldn't automatically reach for food. Before you eat, take a minute to think about what you're feeling. Ask yourself if you're really hungry. If you haven't eaten in a while and your energy is low, maybe your body is telling you to eat! If that's the case, grab a healthy snack and you'll feel better in no time.

But if you've just eaten, you might be having a craving. One of the best ways to beat cravings is to distract yourself. Take a walk, phone a friend, or get up from your desk and move. Sometimes just changing your surroundings can change the way you feel!

Thirst can also feel like hunger! Pour yourself a refreshing glass of water and then see how you feel. Here's another simple trick: If you're having a craving, pop a piece of gum in your mouth. Sometimes the act of chewing is enough to get your mind off that pesky craving. You can do it!

Beauty: Remember the Big Picture

There are plenty of women out there who spend loads of money to improve "flaws" that are so tiny — practically invisible — that you'd need a magnifying glass to see what they're talking about.

What I find beautiful is a person who takes care of herself by eating well and exercising regularly. It's not about crow's-feet or a few extra pounds. You can't bottle and apply the glow of good health or the look of confidence that a woman who feels good about herself radiates. That's something you can't buy — it comes from within, and you've got to develop it yourself!

In this life, you can't afford to lose sight of the big picture when it comes to your inner and outer beauty. Are you doing all you can to take care of your health? Are you proud of your character and your relationships with your family, friends, and others? Focus more on being a good person and worry less about those superficial things, and soon your true beauty will reflect back at you in the mirror.

Resisting Food Advertising

Have you ever noticed that the foods advertised the most heavily also tend to have the highest calorie counts and lowest nutritional value? Promoting junk food and fast food is big business. Companies spend millions of dollars a year in an attempt to get you to choose their burger or chip over another brand. These highly advertised foods are plentiful, easy to get, inexpensive, and engineered to taste good.

Ironically, there is little advertising promoting the foods we should be eating — like whole grains, fruits and vegetables, and beans and legumes. Bombarded with powerful advertising images saying that nutritionally poor foods are best, it's no wonder we're reaching for the wrong foods! Some have compared the effort of trying to eat healthy in modern society with trying to be a recovered alcoholic in a town with a bar on every block.

How can you maintain a healthy weight in spite of the pressure to eat unhealthy foods? Try these tips:

Get the info. After you see an ad that makes junk food look tempting, boot up your computer, check out the manufacturer's Web site, and find the nutrition information for that food. When you see that the food is packed with calories, fat, or sodium, it probably won't seem so appealing.

Empower yourself to make healthier choices. We've all been in a situation where we need to eat and the only options for miles around aren't particularly healthy ones. If you find yourself with nowhere to go but a fast-food restaurant or convenience store, you need to know which choices are better than others. Reach for fresh foods like salads and sandwiches with lean meat and vegetables. Hold the dressing, mayo, and other high-calorie toppings, or have them on the side so you can easily control them.

At the grocery store, stick to the perimeter. Most heavily advertised, processed snack foods live in the inner aisles of the grocery store. To avoid temptation, skip those aisles altogether (or just pop in to retrieve healthy items on your shopping list). The perimeter aisles, which typically house fresh foods, are where you want to be.

Question the ads. Would you be as tempted to eat that cheeseburger if it were promoted by an overweight and out-of-shape model (which would be more realistic) rather than the thin, fit, happy-looking one taking a bite? Is the food really the best choice for you and your waistline? Do you really "need" it? Probably not!

Eat Right on the Road

Heading out of town? If you travel a lot, you know how tricky it can be to stick with your eating plan. But just because you're in a hotel or a restaurant doesn't mean you can't eat well. Follow these tips and you'll be good to go!

• Eat as you would at home. You've gotten so good at measuring your portions, and now it's time to take that skill on the road. If your order arrives and it's enough for three, make sure you stick to just one sensible portion. If you have a fridge in your hotel room or are staying with friends, you can ask the waiter to box up the extras before you even start to eat so you won't be tempted — and you can enjoy the leftovers as a guilt-free meal on another day.
• Snack before you go. If you know you'll be tempted by rich foods, have a snack before dinner. You'll feel fuller and will be less likely to indulge once you arrive at the restaurant.
• Know the lingo. Avoid menu items that are described as "au gratin," "crispy," "fried," or "creamy." These are the buzzwords that signal major calories! Stick with choices that are baked, broiled, poached, or steamed instead. Now, that's menu smarts!
• Substitute. If a dish comes with fries, don't hesitate to ask for it with a salad or a veggie instead. Likewise, if a meat or veggie is prepared with lots of heavy oils, ask about lighter preparation options or chose another dish. Restaurants want to make you happy, so chances are they'll be willing to help.
• Share. If you're dining with a friend, split an entrée, an appetizer, or even a dessert! It's a simple way to cut calories and not feel deprived.

Don't dread the pounds you envision you'll gain on your next vacation or fall off the wagon on your next trip. By thinking ahead, you'll be equipped to travel in healthy style!

Give Yourself a Fitness Makeover

Are you bored with your exercise routine? Do you dread taking the same walking path around the neighborhood or hitting the treadmill at the gym for the zillionth time? Always doing the same thing can zap your motivation. That's not good! Exercise should be fun, invigorating, and energizing! If it's not, it's probably time for a fitness makeover!

A fitness makeover is simple and fun. All you have to do is find different ways to get your heart pumping and your muscles working. Here are some ideas you can try:

• Get a partner. Everything is more fun when you do it with someone else! Plus, having a partner increases your accountability — you're less likely to break an exercise date if you know someone is counting on you. Enlist your spouse, a neighbor, or a friend and work out together. Go for a walk, pick each other up for the gym, or just lift weights together in your basement — it doesn't matter what you do, as long as you are moving!
• Sign up for a class. If you're used to working out alone, a workout class will make exercise exciting for you! The music is upbeat, the other people in the class motivate you to push yourself, and the instructor is there to direct you and correct your form. Check out the class offerings at your local community center, park, or gym.
• Take a walk to the library or video store and browse the workout section. So many types of workout videos are available — from kickboxing, dance, and Pilates to step aerobics, Tae Bo, and bootcamps — the possibilities are endless! And best of all, you can try these new routines in the comfort of your home, return them, and borrow new ones so you can constantly vary your workouts.
• Put on your explorer's hat and go on an adventure! Call up the parks department in your city or town — or look online — to locate beautiful walking or biking trails. Then hit a new locale each week. Walking tours are also a great way to get to know a place.
• Dress the part. It may sound silly, but a new workout outfit can freshen up your fitness routine! The right shoes make all the difference, so treat yourself to a new pair. If you don't want to splurge right now, pick up fun and affordable workout clothes at local discount stores.
• Kick up your heels on the dance floor! Go out with your significant other or friends and dance the night — and the unwanted fat — away. You can burn around 300 calories an hour by dancing fast or line dancing. Or just turn on some music in your living room and dance to get your heart rate up. Why not sign up for that dance class you've been interested in? It'll help you stay fit and have fun!

Starting next week, challenge yourself to take your workout to the next level by trying something new. Remember to choose activities you enjoy — or you'll just be working against yourself!