A Gingered Pumpkin Pudding Perfect For Any Season

Pumpkin is a delicious, autumn vegetable, but why do people think they can use pumpkin only in the fall? Hey, folks — it's not just for Halloween anymore! I use canned pumpkin, which is a great source of vitamin A, year-round; I use it when I'm baking muffins, as a low-fat, high-fiber substitute for eggs and oil, I stir some into oatmeal, and I use it in desserts, like this fantastic Gingered Pumpkin Pudding.

This is not the kind of pudding that you make from a mix and pop into the fridge. This is more like a traditional, English-style baked pudding. You can serve it warm or chilled, with a little bit of fat-free whipped topping or whipped reduced-fat cream cheese on top. It's nice to serve to guests, but it's also something you'll enjoy treating your family to on a brisk evening.

Gingered Pumpkin Pudding

Ingredients

1 cup canned pumpkin
3/4 cup whole milk
1 large egg, lightly beaten
1 tablespoon light brown sugar
3/4 teaspoon orange or lemon extract
1 teaspoon grated fresh ginger
1/4 teaspoon ground cinnamon
pinch of salt
4 teaspoons whipped reduced-fat cream cheese

Preparation

Preheat the oven to 350°F. Coat four six-ounce custard cups with cooking spray; set on a sturdy baking sheet.

In a medium bowl, whisk together the pumpkin, milk, egg, brown sugar, extract, ginger, salt, and cinnamon. Pour into the custard cups. Bake for 30 to 35 minutes, or until a knife inserted in the center of a pudding comes out clean.

Serve warm or chilled, topped with a dollop of the cream cheese.

Makes 4 servings

Per serving: 90 calories, 11g carbohydrates, 4g protein, 3.5g total fat, 60mg cholesterol, 2g dietary fiber, 200mg sodium

Office Survival Guide

With all the hours we spend at work — whether that means time in an office, at home, or on the road — it's important to examine the challenges that your career poses to eating well and living a healthy lifestyle.

For example, is your job extremely stressful? Fatiguing? Fast-paced? Boring? Any of these situations could push you toward eating as a way to cope. Instead, try the following tips:

• Practice stress management. When the pressure mounts, instead of turning to a high-calorie, high-fat trigger food to calm your nerves, try healthy, stress-relieving techniques like deep breathing, visualization, and mindful meditation.
• Learn to communicate what you want and need in an assertive way. Bottling up your frustration or lashing out in anger doesn't work — on the job or off. While it may seem scary or uncomfortable at first, as you practice communicating your needs, it will become easier.
• Work some active "me time" into your workday. Instead of using eating as an excuse to take a break, bring your walking shoes along and hit the road instead. The quick walk will get you out of the office, let you blow off some steam, and burn calories to boot! Likewise, if you travel for your job, walk in the airport rather than pass time in the bar or food court.
• Save some energy for you. If your job often leaves you feeling too exhausted to do anything but collapse on the couch at the end of the day, something's wrong. Remember that while giving your all at work is admirable and important, you've got to strike a balance that allows you some get-up-and-go during your personal time too.
• Evaluate your job satisfaction. Do you feel ownership of and satisfaction in your work? Do you feel that your job utilizes your natural talents and skills to the fullest? That it challenges you and stimulates your creativity? That it's fulfilling? If you answered no to any of these questions, perhaps it's time to consider a career change or other adjustments to your job situation that will help you meet these emotional needs.

How to Conquer Emotional Eating Now and Forever

Are you an emotional eater? Almost all of us are, at least sometimes (including me!). Emotional eating means turning to food to resolve emotional issues. It means we eat when we feel a certain way — happy, sad, anxious, excited — rather than just when we're hungry. And the foods we turn to are usually comfort foods, foods typically high in calories and fat that don't provide too many nutrients, like ice cream, cookies, and chips.

Emotional eating is nothing to be embarrassed about, but if you allow yourself to eat emotionally on a regular basis, it can be harder to follow a healthy diet and maintain a healthy weight. And I know that's not what you want. So I'm here to help!

The solution to your emotional eating troubles is also your challenge for the coming week! You can control emotional eating. You just need another outlet for your emotions so you don't continue to use food to calm down or help yourself feel better. And one of the best ways to do this is by keeping a journal! Writing down what's going on in your life and the challenges you are struggling with provides that emotional release you're seeking, so you don't need food for comfort. Take some time to think about exactly you're feeling, and choose the right words, so they truly represent your emotions. You can put them down on paper or on your computer — your choice. Members can also log onto the site and use their online journals for this.

Write at least one journal entry in the next seven days, and then every week from now on — but more is always better! You'll come to love writing in your journal and see it as a secret friend. I know I do!

Become a Bathing Beauty!

There's nothing like a hot shower or bath before crawling into bed at night. And did you know that establishing a before-bed bathing routine can actually help you make the most of your z's? That's right! When you take a warm bath or shower, your body temperature rises while you're in the water, and it gradually cools once you step out. That change in temperature makes you drowsy and sends a signal to your brain that it's time to go to sleep.

A soothing shower or bath also relaxes your muscles, which also sets you up for a good night's rest. And the time spent lathering up can act as an effective buffer between the whirl of your everyday life and your bed — a place where all that anxiety doesn't belong!

Try it tonight! Take a warm shower, using some of your favorite. yummy-smelling bath products. Then change into your softest pajamas and climb into your bed, made up with fresh, cool sheets. Enjoy! The night is yours for a long, lovely sleep.

How to Read "Organic" Labels!

There is so much buzz these days about the origins of food — where it's from and how it was farmed. Because it's important to eat the healthiest, safest food possible, you're doing a great thing for yourself and your family by making careful choices! I recommend that you eat organic as much as possible — but the labels that proclaim foods to be organic vary.

If you've ever bought organic produce or meat, you've probably seen stickers on the packaging. Here's a quick guide to help you understand what's on these labels!

• USDA Organic or 100% USDA Organic: This is the gold standard in the United States for organic certification. Anything bearing the USDA Organic label was made with at least 95 percent organically produced ingredients, the 100 percent USDA Organic label is reserved for foods that are entirely organic — meaning they were produced without hormones, pesticides, or other dangerous chemicals. Now, that's responsible shopping!
• Certified Naturally Grown: This label is used by smaller farms that adhere to the USDA guidelines for organic food. Foods marked this way are usually only sold locally.
• All Natural: Take this food label with a grain of salt. In fact, you might want to take the whole shaker! The United States has yet to officially define the term "natural," so it can be used whatever way the food manufacturer wants!

Improving Your Balance

While improving your balance may not be your highest priority in your quest to get active, it's a nice side effect of many exercise routines, and it may help you prevent falls and injuries. Here are some examples of balance-building activities:

Tai chi: This ancient Chinese martial art focuses on a series of smooth movements that improve both range of motion and balance. For many people, tai chi has the added bonus of relieving stress.

Pilates: A form of strength training, Pilates strengthens muscles in the body's core, including the abs and the muscles of the lower back. A stronger core can improve posture and balance.

Yoga: Not only does this ancient Indian practice improve flexibility and balance, but its many poses are also great for your posture. Additionally, yoga poses can build muscle strength.

Stability balls (also called exercise balls): Popular for building core muscle strength, exercises using these inflatable balls also help you improve balance.

Aerobics: Dance-based exercise routines not only burn calories and get your heart pumping, they also help improve coordination.

Ice-skating: This fun recreational activity burns calories and challenges your balance.

Bicycling: Taking your bike for a spin is a superb workout option. Balancing on two wheels builds steadiness.

As you can see, many exercise routines encourage better balance. Why not try one this week?

Handling Buffets

If you had to name the type of meal that poses the greatest challenge to your ability to control how much you eat, chances are you'd choose the all-you-can-eat buffet. Loaded with appealing choices, a buffet can make even the most dedicated weight manager falter.

Fight back with these ideas for facing the buffet:

Plan your attack: Circle the buffet to see all that's offered and then go back to your seat. Think over your options and come up with a plan. That way, when you return, you'll know what you're looking for — and what you want to avoid. Perhaps have a small salad with a small amount of light dressing while you consider your plan — it will take the edge off your hunger and help you make better decisions when you go back to get your meal.

Use a small plate: A small plate forces you to keep portions in check. If only large plates are available, fill at least half of yours with salad greens and healthy toppings. And remember portion control — don't heap the plate until not another thing will fit.

Pick your favorites: Don't be tempted to take a little of everything. Instead, focus on your favorites. For example, have a little more shrimp cocktail and skip the fried chicken. Eat slowly and savor the foods you do choose.

Divide and conquer: Divide your plate into sections, reserving half for fruits and vegetables, one-quarter for starches, and one-quarter for proteins. This trick helps you trim calories while adding satisfying fiber and bulk.

Stick to one trip: Before you return to the buffet for a second helping, ask yourself if you're truly hungry or if you're only eating because the food is there. If you are still hungry, have a second helping of fresh fruit, vegetables, or green salad. Resist the urge to "stock up" just because so much food is available.

Skip the liquid calories: Opt for water, a diet drink, or unsweetened or artificially sweetened iced tea or coffee to accompany your meal instead of a soft drink or alcoholic beverage. You'll easily shave off a few hundred empty calories.

Go light for dessert: Pass by the cakes, cookies, and ice cream at a buffet and reach for fresh fruit or a cup of coffee with artificial sweetener instead. These options can provide a satisfying finish without later regrets.

The Perfect Festive Party Dish: Lime-Grilled Chicken With Cuban Salsa

I love this recipe — Lime-Grilled Chicken With Cuban Salsa — because it's festive to serve to company, and just as perfect when you make it for your family as a special treat. It's light and a little spicy — ideal for the summer, when you can throw the chicken on the grill, or the fall, when a broiler is the way to go.

If you like, turn up the heat with more jalapeno! If you want to tone it down, use less (make sure you remove the seeds, too, which are extra spicy!). Allow a little extra time to let the chicken marinate before cooking — 15 minutes will do it. You can also marinate the chicken in a resealable plastic bag overnight in the fridge (just bring it back to room temperature before using) and make the salsa the night before. You'll have practically nothing to do to finish dinner but cook the chicken, set the table, make some brown rice, and put together a spinach salad.

Lime-Grilled Chicken With Cuban Salsa

Ingredients

For the salsa:
7 ounces black beans (half a 15-ounce can)
1 ripe mango, finely diced
3 tablespoons chopped red onion
3 tablespoons lime juice
2 tablespoons fresh cilantro, chopped
1/2 jalapeno pepper, finely diced (optional)

For the chicken:
4 boneless, skinless chicken breast halves
2 teaspoons grated lime peel
2 tablespoons fresh lime juice
2 teaspoons canola oil
1/2 teaspoon salt
1/4 teeaspoon freshly ground black pepper

Preparation

To make the salsa:
In a medium bowl, stir together the beans, mango, onion, lime juice, cilantro, and jalapeno.

To make the chicken:
Place the chicken in a shallow dish. Add the lime peel, lime juice, oil, salt, and pepper and rub the mixture into the chicken. Cover and let stand for 15 minutes.

Meanwhile, preheat your grill or broiler. If using a broiler, coat the broiler pan with cooking spray. Place the chicken on the grill rack or broiler pan and cook 4 inches from the heat, turning once, until the chicken is no long pink in the thickest part, 10 to 12 minutes.

Serve the chicken with the salsa; if desired, slice the chicken into strips before serving.

Makes 4 servings.

Per serving: 290 calories, 22g carbohydrates, 37g protein, 5g total fat, 80mg cholesterol, 5g dietary fiber, 620mg sodium

Start Your Day With a Bang!

There's nothing I like better than sitting down to a good, nourishing meal first thing in the morning. And what they say about breakfast is true — it really is the most important meal of the day! Breakfast is your time to refuel after a long night of not eating; it packs the nutrients and energy you need to take on the day! I know if I miss breakfast for some reason, I'll feel tired and sluggish the rest of the day. Studies show that kids who eat breakfast actually do better in school — so think of how eating breakfast would help you function better throughout your day too!

Some people think that skipping breakfast will help them lose weight, but the opposite is true! People who skip breakfast are more likely to gain weight, according to research. When you start the day with a solid breakfast, you'll be less hungry when lunchtime rolls around, so you'll eat fewer calories — which helps keep your weight under control. Breakfast is also an ideal time to get certain nutrients that may be harder to include later in the day, like all that calcium in your glass of milk. Plus, these days, kids are skipping breakfast more and more; if you eat breakfast regularly, you'll set a great example for your children and grandchildren.

Well, what is a good breakfast? Focus on fiber — choose whole grains like whole-wheat bread, whole-grain waffles, or a high-fiber cereal. Better breakfasts also include some type of protein, like eggs, low-fat cheese, yogurt, or milk (yes, a cup of milk has 8 grams of protein). The protein will help you feel full longer. And finally, breakfast is a great time of day to eat a deliciously sweet piece of fruit. Toss some strawberries over your cereal, cut a banana into your yogurt, or just enjoy a fresh apple, orange, or peach… Yum!

Your challenge is to have a smart, healthy breakfast every single morning for the next seven days. It won't take long before you notice a difference in how you feel throughout the day — and before long, even in how your clothing fits! So enjoy your breakfast — I can tell it's going to be a great week!

The Danger of Diabetes

You may have heard the news that the rate of type 2 diabetes is increasing dramatically. You may also be aware that type 2 diabetes is affecting increasing numbers of children and teens (which is one of the reasons why it's no longer referred to as adult-onset diabetes). And because the symptoms of diabetes develop slowly over time and can be easily missed, many people with diabetes don't even know they have it.

Experts say our sedentary lifestyle combined with easy access to high-calorie, low-nutrition foods are the prime causes. Or in other words, our modern habits can be bad for our health!

If you haven't had your blood sugar evaluated recently, ask your doctor whether you should have this simple blood test. Testing can also show if you have a precursor condition called prediabetes, in which blood sugar levels are higher than normal but not as high as in full-blown diabetes. People with prediabetes are at higher risk of developing diabetes, but they can often head off the illness by taking steps to improve their diet and lifestyle — just as you are doing with the Duke Diet & Fitness Online program! Losing excess weight is another excellent way to cut the risk of developing diabetes.

If your doctor does discover you have diabetes, it's not something you want to ignore. Unmanaged diabetes has many dangerous health consequences, including increased risk of heart attack and stroke, kidney damage, nerve damage, and more. Staying on top of diabetes and controlling blood sugar levels (and the elevated blood pressure and cholesterol levels that often accompany diabetes) are the keys to avoiding these consequences.

So if you haven't been tested for diabetes recently, talk to your doctor this week. If it turns out that you have higher-than-normal blood sugar levels, learn all you can about managing them. When it comes to diabetes, ignorance isn't bliss.

Dealing With a Weight-Loss Plateau

From time to time, you might notice that the scale stops moving even when you think you're following your meal and fitness plans to a tee. It's called a weight-loss plateau, and the important thing to remember is that you will get past it!

When a plateau occurs, try these techniques to get the scale moving again:

Stick to your efforts: Now is not the time to jump ship on your weight-loss journey. Instead, it's time to be more diligent about following your plan.

Step up your self-monitoring: Often, people hit plateaus after they stop monitoring how much food they're eating and how much exercise they're getting. Start keeping records again — looking over them will probably tell you where the problem lies.

Shake it up: It's a great time to change your workout routine. If you walk most of the time, try biking, swimming, or aerobics instead. Or you may want to increase the intensity of your current activity. A change in your routine often gets things moving.

Pay attention to portions: Over time, "portion creep" can happen. We think we are estimating the amount we are eating accurately, but in fact we have gradually begun underestimating portion sizes. Go back to weighing and measuring portions for a little while — this will remind you what appropriate portions look like, putting your ability to "eyeball" them back on track.

Remember recording: If you've gotten out of the habit of writing your food and exercise, this is a great time to restart, even if it's just dinner, or all food one day a week. You might discover why weight loss has stalled faster than you expected.

Write it out: Turn to your Lifestyle Journal to reconnect with your motivation for starting this journey. Read some older entries to reignite that initial spark. Jot down all the benefits of your efforts to date. Brainstorm ideas for facing the plateau. Express your feelings. Explore negative self-talk. Writing about it will help keep you motivated.

Remember, while weight-loss plateaus are frustrating, they are also normal and quite common. But don't let a plateau turn into an excuse to give up. Hang in there — the results will be well worth it.

Can You Work Out on the Phone?

Who doesn't love a long chat on the phone with an old friend or a family member who lives far away? If you're blessed with the gift of gab — as I am! — you can use that time to your fitness advantage.

Turn your next phone call into a workout by pretending to sit down in a chair! How? Instead of sitting on the couch or in a chair, lean your back lightly against a wall, making sure to press your spine flat. Then, as if you are sitting down in a chair, slowly lower your body along the wall until your knees are bent to at least a 45-degree angle (but don't go lower than 90 degrees). Hold the position for as long as you can: Start with 20 seconds and work your way up to 60-second intervals. Repeat the exercise every few minutes during a phone call and you'll really give those thighs a workout!

Lead by Example to Stay Motivated

Whenever your willpower starts to wane, try shifting your focus from your negative thoughts to thoughts of your loved ones. Make it your goal to set an example for your family and be a role model for your kids or your friends! Think of how much they'll all benefit from learning and following all the healthy habits you've picked up.

Get everyone in your household accustomed to healthful snacking by ridding your pantry of sugary sweets and overprocessed chips and stocking up on the good stuff, like fresh, seasonal fruits and nuts. Invite family members to go grocery shopping with you and have everyone pick out one new, healthy food to try, like calabaza squash, Swiss chard, pomegranate, flaxseed bread, or quinoa.

To get some family fitness time, schedule weekend bike rides, or go hiking with your spouse once a week (pack a picnic lunch for some romance along the way!). And encourage your little ones to play outside so they're not sitting on the couch all day watching TV or playing video games. If they show an interest in sports, urge them to join a team! Knowing that people are looking up to you can be an excellent way to keep your spirits lifted too!

Paint a Picture of the Future

When you're trying to lose weight, it's common to experience plateaus or setbacks. If you hit a snag, you can give yourself a motivation boost by reminding yourself why you wanted to lose weight in the first place — or even come up with new reasons! This week, we want you to strengthen and clarify your reasons for making healthy lifestyle changes by painting a picture of your future.

It works like this: Visualize what you want your life to look like three months, six months, or one year from now. Take out a sheet of paper and sketch your vision — whether in images or in words. Make your "picture" as detailed and specific as possible. Focus not only on what you look like but on where are you are and who and what are surrounding you. The sky's the limit.

When you're done, take a look at what you came up with. Which parts of your current life are in the picture, and which aren't? Did you include anything that surprised you? Did the exercise bring something new to your consciousness?

Save this picture and refer back to it when you need motivation or a reminder of what matters to you. Use it as a vision of what your life will become through your efforts.

If you can dream it, you can do it!

Country Garden Gazpacho With Garlic Croutons

It's a good idea to make this gazpacho first thing in the morning so it can chill in the fridge all day and the flavors can develop. You can serve it for lunch or with some salad or steamed veggies for a light, no-meat dinner.

Country Garden Gazpacho With Garlic Croutons

Ingredients

• 2 large cloves garlic
• 3 large ripe tomatoes, peeled and cut into chunks
• 1 medium cucumber, peeled and cut into chunks
• 1/2 large red bell pepper, cut into chunks
• 1/2 cup red or white sweet onion, chopped
• 1 cup tomato juice
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon red ground pepper
• 1 tablespoon extra-virgin olive oil
• 2 slices whole-wheat bread, cut into 1/2-inch cubes

Preparation

Drop 1 garlic clove through the feed tube of a running food processor and process until finely chopped. In batches, add the tomatoes, cucumber, bell pepper, and onion; process until pureed. Pour into a large bowl. Stir in the tomato juice, lemon juice, salt, and red pepper. Cover and refrigerate about 2 hours, until well chilled.

Meanwhile, smash the remaining garlic clove with the flat side of a chef's knife or a meat mallet. Place the garlic and oil in a medium nonstick skillet over medium-low heat. Cook, turning and pressing down on the garlic, until golden, about 4 minutes. Discard the garlic.

Add the bread cubes to the garlic oil and cook, stirring, until browned and crisp, 2 to 3 minutes. Transfer the croutons to a bowl and let cool. To serve, stir the soup and ladle it into bowls. Top each serving with some of the croutons. You're going to love it!

Serves 4.

Per 1 1/4 cups: 130 calories, 21 g carbohydrates, 4 g protein, 4.5 g total fat, 0 mg cholesterol, 4 g dietary fiber, 450 mg sodium

Quick and Easy Fast Food Alternatives

Question:

I work very late hours and rarely have time to cook. I know that eating out all the time isn't healthy, but it's so much more convenient to pick up pizza, Chinese, or burgers. What other options do I have?

Answer:

Plenty! Sounds like you'd benefit from preparing meals ahead of time and then storing them in the fridge or freezer — all you'd have to do when you get home is reheat the food. At the grocery store, always look for quick-prep side items. For example, plain frozen veggies can be steamed in the microwave in less than 10 minutes, as can instant brown rice.

You can also pick up some prepared foods from the deli counter, such as roasted turkey and rotisserie chicken (just avoid the fatty skin of the poultry, as well as mayo-laden pasta salads). Homemade veggie pizza is something you can whip up in a jiffy. Simply spread low-sodium tomato sauce on a premade whole-wheat pizza crust, add some healthy toppings (such as broccoli, spinach, fresh tomatoes, black olives, and a sprinkling of Parmesan cheese), and pop it in the oven for a few minutes!

When eating takeout is truly unavoidable (try not to let this happen more than once a week!), go for healthier options, like steamed shrimp and vegetables (with sauce on the side) from your local Chinese restaurant, a grilled chicken sandwich or a single-patty hamburger, minus the cheese, from the neighborhood burger joint, or veggie-loaded grilled steak or chicken fajitas (without fatty extras like sour cream) from the nearby Mexican chain. Enjoy!

Top 4 Ab-Toning Tips

1. Suck It In
Work on your abs, even when you're not working out. One trick: Constantly pull your stomach in to work your transverse abdominus, the deepest layer of muscle in your core. This improves your posture so your stomach looks even flatter.

2. Sit and Sculpt
Sit on a stability ball instead of a chair to work your abs all day long. It's a wonderful way to engage muscles without even thinking about it.

3. Crunch and Twist
Regular crunches are great, especially if you can lift your feet of the ground and make a 90-degree twist from side to side. Try 3 sets of 20—more if you can.

4. Ride On
Do up to 10 minutes of bicycle pedaling in the air while you are lying on your back to work your abdominals.

Four Simple Ways to Reduce Your Cancer Risk

With more than 100 types of cancer out there, it makes sense to start thinking about what you can do to prevent cancer yourself. While there are no guarantees in life, there are four simple ways in which you may be able to reduce your risk:

• Eat more plants! Study after study suggests that fruits and vegetables may be able to help protect against cancer. They're loaded with vitamins, minerals, and helpful compounds called phytochemicals — all of which work together to fight disease and keep you healthy. Aim for at least five servings of fruits and veggies each day!

• Stop smoking! You'll prevent more than just lung cancer! While smoking is believed to cause almost 90 percent of all lung cancer deaths, it may also be involved in cancers of the throat, esophagus, larynx (voice box), kidneys, pancreas, stomach, cervix, and bladder. Plus, if you stop smoking, you'll stop exposing those around you — including your family — to harmful secondhand smoke.
• Wear sunscreen! According to the National Cancer Institute, more and more people each year develop melanoma, a form of skin cancer, because they spend more time in the sun. Limit your exposure during the sun's strongest hours (10 a.m. to 4 p.m.), cover yourself with a hat and long sleeves, and slather on the sunscreen – SPF 30 or higher.
• Be physically active! Besides making you feel fantastic and helping you maintain a healthy weight, regular exercise may also fight breast, colon, and other cancers and boost your quality of life! Get at least 30 minutes of moderate exercise five days a week.

Start working to prevent cancer this week! Choose at least one of these powerful prevention strategies as your goal for the next seven days. If you're already doing all of them, I'm proud of you! Find a friend or relative who isn't and encourage her to start cutting her cancer risk too!

Turkey-Stuffed Peppers

1/2 cup finely chopped onion
1 teaspoon minced garlic
1.25 pound extra-lean ground turkey
1 teaspoon garlic powder
1 teaspoon ground cumin
¼ cup low-sodium tomato sauce
1 cup fat-free, low-sodium chicken broth
1 tablespoon chopped cilantro or parsley
3 large red bell peppers
¼ cup reduced-fat shredded Cheddar cheese

Preheat oven to 400°F.

Lightly coat a large nonstick skillet with olive oil cooking spray. Heat over medium heat. Add onion and garlic to the pan. Sauté about 2 minutes, or until softened. Add ground turkey to the pan. Season to taste with salt and add garlic powder and ground cumin.

Cook turkey, breaking into chunks, 10 to 12 minutes, or until meat is no longer pink and juices run clear. Add tomato sauce and ½ cup of the broth. Reduce heat and simmer over low heat about 5 minutes. Add cilantro.

Cut bell peppers in half lengthwise and remove seeds and stem. Place bell pepper halves in baking dish and spoon about 1/3 cup of the turkey mixture into each. Pour the remaining broth into the dish. Cover with foil and bake 35 minutes. Sprinkle peppers with cheese before serving.

Yield: 6 servings

Per serving: 140 calories, 20 fat calories, 2.5 g total fat, 0.5 g sat fat, 35 mg cholesterol, 150 mg sodium, 10 g total carbohydrates, 2 g fiber, 5 g sugars

The Risks of Abdominal Fat

Medical research has found that where your body stores excess fat can affect your risk of health problems. Studies have shown that fat gained around the abdomen, or "belly fat," is the most dangerous, while fat in the hips, thighs, and buttocks appears to be less so.

A large waist — greater than 40 inches for men or 35 inches for women — has been linked to increased risk of many serious illnesses, including heart disease, high blood pressure, type 2 diabetes, and abnormal cholesterol.

While sit-ups will tone your abdominal muscles, the best way to banish belly fat is to engage in cardiovascular activities, such as walking, swimming, aerobics, and bicycling. Anything that gets your blood pumping will help your body burn off stored fat in the stomach area and elsewhere.

Just as important in the fight against belly fat is reducing calorie intake while still eating a balanced diet. Fruits and vegetables, whole grains, lean proteins, and the like fill you up but don't contain a lot of fat or calories. Avoid fat-laden, fried, and sugary foods. Since excess alcohol intake seems to be linked to abdominal fat deposits, drink alcohol in moderation, if at all.

Some research has suggested that stress is linked to abdominal weight gain. So if you're constantly feeling under the gun, try to eliminate additional stress in your life. In situations where you can't cut out stress, practice relaxation techniques and other stress-management skills.

When it comes to winning the war against abdominal fat, this three-pronged approach — exercise, a healthy diet, and stress management — is your best ally. Your health will reflect your efforts!

5 Steps to a More Restful Night's Sleep

Getting the right amount of sleep is so important to your overall health and happiness! If you're having trouble falling asleep at night, you may want to take a look around your bedroom and make some changes. I'll help you create a peaceful place where you can fall asleep and wake up feeling refreshed and ready to take on the world! For a great eight hours of slumber, try:

• Cutting the Noise: If your bedroom isn't a quiet sanctuary, block out noise with earplugs or a source of "white noise," like a fan or an air conditioner.
• Removing the TV: You may feel as if you have to watch TV to fall asleep, but watching it in bed or even on your couch might prevent you from getting a good night's sleep. A disturbing newscast could leave you feeling agitated or anxious rather than relaxed. Laughing at a funny TV show may wake you up, rather than help you doze off. So, shut off the tube and go to sleep in peace!
• Putting Away the Laptop: "Just one more e-mail..." Does that sound familiar? Working on your laptop or Blackberry in bed can get in the way of your much-needed rest. Besides, do you really want to dream about work?!
• Curbing Your Puppy (or Kitty) Love: If you're an animal lover, and you let your pet sleep with you. He or she might be to blame for poor sleeping patterns. Sharing your bed with a furry friend can be disruptive, and if you're already sharing your space with a partner, you're sleeping in some cramped quarters! Consider purchasing a pillow or pet bed for your four-legged friend.
• Bettering Your Bed: Believe it or not, your mattress, pillows, and bedding can affect the quality of your sleep. A lumpy old mattress may not support your back or neck, while a an overly stiff mattress can do more harm than good (despite what most people think), causing back pain instead of alleviating it. If your pillow is synthetic rather than feather, it may hold five times as much dust mite fecal matter, which can aggravate asthma symptoms. As for your bedding, find something soft and comfortable, and make sure you wash your linens at least once a week.

With these simple improvements, you're sure to enjoy a much more restful night's sleep right away. You can thank me later!

Best Bets for Healthy Snacking

What's your "hungry" time of day? Does your stomach rumble midmorning? Are you starving by dinnertime? Smart snacking is a great way to control your hunger and keep your diet on track. I've put together a list of easy-to-prepare, tasty treats for you to safely snack on when the urge strikes!

Snacking is not a dirty word for dieters if you're careful about what you reach for! I can think of loads of nutritious, low-calorie foods that can help you feel full and boost your energy without ruining your day. Stick to a sensible serving size and you're good to go! Here are some ideas to get you snacking healthfully:

• Cut up veggies with hummus
• Sliced fruit with nonfat Greek yogurt
• A few almonds or walnuts
• Low-fat cottage cheese
• Air-popped popcorn
• Hard-boiled eggs
• String cheese
• Baked tortilla chips with salsa
• Homemade smoothies or fruit shakes

The Easiest Way to Stay in Shape

One of my favorite ways to stay in shape is also one of the easiest ones out there — walking! It's a healthful habit to adopt, and because you can do it anywhere, it's also one of the cheapest ways to get in shape. No need for a gym membership or a trainer; we all know how to walk! The challenge is to find ways to take more steps each day.

Why is walking so great for your body? Well, you're burning calories, but you're also improving your cardiovascular health. The simple act of moving is great for your heart and legs and for relieving stress. Focus on breathing deeply and walking with good posture and you'll also be working your core muscles.

It's easy to sneak in more walking during the day! Get off the train a few stops earlier, park farther from the mall, and walk instead of drive to the coffee shop in the morning. Make yourself tiny promises: You'll circle the block twice before you buy your lunch; you'll take the elevator instead of the stairs whenever possible. If you want, purchase an inexpensive pedometer — it hooks onto your clothing and counts your steps for you. You should aim for 10,000 steps a day, but do the best you can! You'll be amazed at how quickly the steps add up. Just push yourself to increase your number each day you'll get there, one step at a time!

Four Ways to Fit Fitness Into 15 Minutes!

Has missing workouts got you down? Don't beat yourself up! On those super-hectic days, take just 15 minutes to do something active. If it seems impossible to accomplish anything worthwhile in 15 minutes, think again! Even on days when you're pressed for time, you can do the simplest things to squeeze in some physical activity. Any workout is better than none! Try these ideas and feel great knowing that you're making progress toward your goals:

Take the stairs! Climbing a few flights will be just enough activity to get your heart pumping and leg muscles warmed up. Plus, you'll feel satisfied because you made the effort!

Go for a walk on your lunch break! Choose a lunch spot that's a few blocks away so you can take a brisk walk. If you packed a meal, reserve some of your break time to go outside and stretch your legs. Can't get out? Stroll the office!

Get a jump on things! No time to fit in a full-blown cardio session? Grab a jump rope for a quick one, or do a set of jumping jacks before hitting the shower in the morning.

Deskercise! If all else fails, you can still do some great stretching and aerobic moves while you're seated at your desk. Try a series of side-to-side head rotations, shoulder shrugs, arm circles, glute squeezes, and knee lifts. It's so easy, and you'll be done in only 15 minutes!

A Powerful Combo: Calcium and Vitamin D

Are you getting enough calcium in your diet to prevent bone loss and protect you from osteoporosis (a condition in which bones become porous and easily broken) later in life? Studies show that many Americans don't take in enough calcium in their diets. Women, who are more likely to develop osteoporosis than men, get less than half of the recommended daily amount. Experts recommend between 1,200 and 1,500 milligrams of calcium a day (women should aim for the higher end of the range). The body absorbs calcium most efficiently if you take in 500 milligrams or less at a time.

How can you be sure you're getting your share? Reach for calcium-rich foods like low-fat milk, cheese, and yogurt, as well as salmon, broccoli, kale, and other greens. Also look for calcium-fortified products like orange juice, cereals, and breakfast bars. Adding a few teaspoons of nonfat powdered milk to foods like puddings and soups can increase their calcium content without affecting taste. Finally, a calcium supplement can also help you meet your daily requirement. There are several types available, so ask your doctor whether you need one and which might be best for you.

While you're working on improving your calcium intake, it's important to be sure you're getting enough vitamin D as well. This important nutrient acts as a "key," opening the door for calcium absorption in your body. Without enough vitamin D, much of the calcium you eat may be passing right through your digestive tract rather than being absorbed.

Exposure to sunlight encourages the body to produce vitamin D. If you spend 10 to 15 minutes two or three times a week outside in the summer months, exposing your hands, arms, and face to the sun, you're probably getting the vitamin D you need. However, if you spend much of your time indoors, or always block sunlight from reaching your skin with sunblock and clothing (which, as you know, is a good idea when the risk of sunburn is high), you may not be. In addition, during winter months and in northern climates year round, it is difficult for our body to make adequate Vitamin D from sunlight. Some foods such as milk and other dairy foods are fortified with small amounts of vitamin D. For example, an eight ounce glass of milk contains 100 IU of vitamin D. It's also included in most multivitamins and in some calcium supplements.

The current recommendations for vitamin D intake of 200 to 400 IU per day were established in 1997. Since that time, new research suggests that greater vitamin D intakes may be necessary for optimal health. According to National Osteoporosis Foundation, the recommended intake of vitamin D for optimal bone health for adults under age 50 is 400 to 800 IU daily, and adults age 50 and older is 800 to 1,000 IU daily. Many health researchers are urging the FDA to increase the recommended daily intake of Vitamin D to 1,000 IU daily. Remember, as with any vitamin, too much vitamin D can be potentially harmful. Check with your doctor before taking any new supplements.

The combination of calcium and vitamin D in your diet is great insurance that you'll have strong bones for life! This week, focus on increasing your intake of these important nutrients if you aren't currently getting enough.

A South-of-the-Border Breakfast Burrito

One of the best things about these breakfast burritos is that they can be made to order! People who like spicy food can ramp up the flavor with some hot sauce, people who aren't dieting can add a little low-fat cheese, and people who are following my plan can have a breakfast with plenty of zip but not a lot of calories!

Breakfast Burritos

Ingredients

1/2 cup firm red and/or yellow cherry tomatoes, quartered
1/2 ripe avocado, finely chopped
1 tablespoon fresh lime juice
1/4 teaspoon ground cumin
Pinch of salt
4 whole-wheat tortillas (7 1/2–inch diameter)
1/2 cup fat-free refried beans
4 large eggs
2 tablespoons water
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Preparation

To make the salsa:
In a small bowl, gently mix the tomatoes, avocado, lime juice, cumin, and pinch of salt. Cover and set aside.

To make the burritos:
Warm the tortillas in the microwave or a conventional oven according to the package directions. Cover with foil and keep warm. Place the beans in a small microwave-safe bowl, cover, and microwave on high power for 45 seconds, or until hot. Keep warm.

In a medium bowl, whisk the eggs, water, salt, and pepper until well blended. Coat a medium nonstick skillet with cooking spray. Heat over medium heat. Add the eggs and scramble until cooked but still moist.

One at a time, spread each warm tortilla with about 2 tablespoons of the beans and 1/4 of the eggs. Top each with about 2 tablespoons of salsa, reserving the rest to serve at the table. Roll up the tortillas, folding in the sides. Serve right away, with the remaining salsa.

Makes 4 servings

Per burrito: 290 calories, 32 g carbohydrates, 13 g protein, 12 g total fat, 210 mg cholesterol, 6 g dietary fiber, 480 mg sodium

5 Simple Ways to Add More Fiber Today

When it comes to nutrition these days, fiber is IT! Fiber is a nutrient that every one of you needs to include in your diet each day. According to the American Dietetic Association, most healthy adults should aim for 20 to 35 grams of fiber a day. Does that sound like a lot? Don't worry— it's not as hard to include in your diet as you might think!

Fiber is found in all the fresh and delicious foods I love: fruits, vegetables, beans, legumes, and whole grains. There are two types of fiber:

• Soluble fiber is found in oats, barley, apples, pears, edamame and other soy products, dried beans and peas, and citrus fruit. This type of fiber may help reduce your cholesterol levels, which will protect you from heart disease.
• Insoluble fiber is found in wheat bran, whole-wheat products, and most vegetables. This type of fiber may alleviate constipation by helping wastes move through your system faster.

Fiber is also fantastic because it fills you up so you eat fewer calories and lose weight! Research suggests that diets high in fiber may also reduce the risk of developing diabetes. Additionally, fiber may offer some protection against colon cancer, although studies have not produced consistent results.

Feeling pumped to get more fiber? Here are five simple ways to add fiber:

• Eat fruit with breakfast every morning – try berries with your cereal, or slice a banana into yogurt.
• Add lettuce, tomatoes, and onions to your sandwiches and swap white bread for whole wheat.
• Throw a bag of mixed frozen veggies in the microwave for a veggie side dish that's ready in minutes!
• Add vegetables to casseroles, soups, rice dishes – almost anything is better with more vegetables!
• Drink plenty of water as you work on increasing your fiber intake.

Challenge yourself to try at least one of these tips every day in the coming week — before you know it, you'll be full of fiber, healthier, and feeling fabulous!

Is Alcohol Good for Me?

Medical studies have shown a link between moderate alcohol consumption and a reduced risk of illnesses like heart disease. For one thing, moderate use of alcohol tends to raise HDL cholesterol, the "good" kind. But before you add alcohol to your list of healthy foods, it's important to understand more.

First, it's important to understand what "moderate" drinking means. For men, it means no more than two drinks a day; for women, it's a limit of one drink a day. One drink is defined as 5 ounces of wine, 12 ounces of beer, or 1 1/2 ounces of liquor.

When it comes to alcohol, more is not better. People who drink more than the amounts above lose the health benefits of drinking and are actually at increased risk of high blood pressure and other heart problems. Excessive drinking can lead to liver disease, gastrointestinal disease, certain cancers, disturbances of sleep and of mood, obesity, and a host of other health problems. Experts say those who cannot drink moderately are better off not drinking at all. If you are unsure whether or not you have a problem with alcohol, it's a good idea to consult with your physician.

And remember, alcohol packs a lot of empty calories. A 5-ounce glass of wine contains around 130 calories, a 12-ounce serving of beer contains roughly 150 calories, and 1 1/2 ounces of liquor also contains around 150 calories (and that's before you add any mixers). Calories from alcohol that are not burned by the body seem more likely to be stored around the abdomen, and abdominal fat is the most dangerous kind for your health.

Finally, since alcohol lowers inhibition and impairs judgment, drinking too much can prevent you from sticking to your goals to eat well.

In short, if you're going to drink alcohol, do so in moderation. And don't forget to factor in the calories!

Master the Six Diet "Dos"

I can't wait for you to be the fit and fabulous person you want to be — and you will be! Now that you're creating a healthier you, you need to learn how to avoid common mistakes that can slow your progress.

Start by mastering my six simple diet rules. They're designed to keep you feeling full and satisfied, to keep your metabolism revved up so that you burn more calories throughout the day, and to keep you feeling motivated and optimistic. Most importantly, they're easy to follow!

Make these six rules into regular habits, and you'll be well on your way to losing weight — and keeping it off.

• Eat so that you're satisfied! Believe it or not, if you want to lose weight, it's important to eat! Skipping meals can leave you feeling weak and hungry, which leads straight to overeating. Eat when you need to, but make sure you limit yourself to nutritious, strength-building foods!
• Include a variety of foods! You've heard of diets that focus on one food, or that exclude whole categories of food from your life. Go for balance instead! Sweets, pasta, and breads have a place in your eating plan. The key is moderation! Make healthy foods the foundation of your meals.
• Quench your thirst! Water helps you burn calories, boosts your metabolism, and fills you up. How's that for multitasking? Bottoms up!
• Concentrate on your health! Diet pills, crash dieting, and products that promise instant results are never a good idea. A slow, steady, balanced weight-loss plan like mine is the most effective and the safest. You'll feel great, and you'll protect your health too!
• Teamwork helps! Staying motivated is key! Find an exercise buddy at your office, ask a friend or family member to help you stay on track, or take advantage of my amazing online community!
• Get moving! If you're already eating healthy, exercise can tone muscle and give you lots of energy. Even just a few minutes a day can make a huge difference. Give it a try!

Learning to Be More Assertive

If you often feel that others are pushing you around, it's time to learn how to be assertive. Being assertive doesn't mean imposing your views on others. It doesn't mean being a bully. Nor does it mean always being right. Rather, being assertive means communicating effectively about your own needs in a respectful way that helps you find ways so both people's needs are taken seriously.

When you find yourself feeling as though you have to choose between someone else's needs and your own, try following these steps:

1. Practice active listening. Really hear the other person out and try to understand the feelings underlying his or her words. Concentrate on what the person is saying instead of thinking about how you'll respond. Take a moment to reflect on what's been said before you respond.
2. Build a bridge. Begin by restating what you think the other person has just said, in an effort to show the person that you have heard the message and understand the feelings behind it. For example, "I understand that you feel frustrated that I set the alarm earlier than you're used to so that I can exercise in the morning." You might also try rephrasing what you think the other person is saying as a question. "Do I hear you're feeling frustrated with being woken up earlier?"
3. Cross the bridge. Once you've developed an understanding of where the other person is coming from, it's time to state your own opinion or need. For example, "I want to be able to get up early because that's the best time for me to exercise, and getting regular exercise is important to me." Focus on your thoughts and feelings, and avoid making absolute, defensive, or accusatory statements.
4. Make requests and set limits. Once you and the other person understand each other, you can turn the discussion toward resolving the problem. Talk through the issue and be willing to come up with a compromise that meets both your needs. Perhaps you will discover some middle ground. For example, "Would you feel more comfortable with the alarm going off early if we both made an effort to go to bed earlier?"

It takes time and practice to learn to be more assertive, but it's worth it. Think of it as a path to a win-win situation!

A Trick to Work Your Abs All Day Long

Is getting a flat stomach one of your fitness goals? If it is, I'm going to let you in on a little secret: You can work your ab muscles all day long and achieve great results — just by going about your daily life! By paying attention to your posture and pulling your abs in tightly, you'll be giving your abs a continuous workout for hours at a time.

Does it sound too good to be true? Well it isn't! You may think that sexy abs can only come from doing hundreds of crunches a day, but you'll achieve more noticeable results much more quickly simply by standing up straight and tucking everything in.

Give it a try right now! Sit or stand up super straight. It might help to imagine that there's a string attached to the crown of your head and it's pulling your whole body upward. Picture your spine getting straighter and longer. You'll soon notice that your hips automatically tuck under and your tummy squeezes in — quite the opposite of how your stomach protrudes when you're slumped over. Standing upright like this works your abs — and, if you can keep it up all day, just imagine how 16 hours of ab work will strengthen your core! Even better than that rock-hard stomach you'll achieve will be the way you look slimmer and more confident with that excellent posture. Go for it!

How to Deal with a Weight Loss Plateau

Have you hit a plateau where the scale just seems to be stuck at the same number for weeks at a time? If you're there, don't panic... it's only a temporary situation. Sometimes our bodies may get in a sort of "rut" and doing the same old, same old just seems to stop working. Don't let this situation stop you dead in your tracks. Now is not the time to give up! Here are a few tips on how to deal with a weight loss plateau:

Eat something "bad". Sheri is on the Weight Watchers 1-2-3 plan, and although she has had a good deal of success, the last month or so was really tough for her. She says she was losing only a half a pound a week -- if anything -- instead of her usual pound or two. When she spoke to her Weight Watchers leader, they discovered Sheri was going

• just under her Points range some days. What did Sheri do? She headed to the nearest Burger King! Sheri swears by eating a hamburger once a week to stay on track. "The weight started coming off again, just like it did in the beginning. I guess the burger gives my metabolism a little boost. I can't believe I eat a Whopper on Weight Watchers!"
• Be honest... are you cheating? Sometimes if we don't monitor our eating habits very closely, we fall back into old habits without giving them a second thought. Are you falling into the mindless eating trap? Are you stressed and responding to it by eating? Have you stopped paying attention to portion sizes? Are you writing down absolutely everything -- even sodas or candy from your co-worker's candy dish -- in your food diary? Even if you don't normally keep a food diary, track what you eat for a minimum of three days. Do you see any patterns -- certain times of the day, certain foods, eating with certain people? Doing a little extra stringent self-monitoring may point out some areas that need improvement.
• But don't be too hard on yourself! On the other hand, you need to make sure you're not depriving yourself and then setting yourself up for a binge. Sometimes we "make up for" not eating our favorite foods for days or weeks at a time by overindulging when we finally do say yes to our craving... which certainly sets us up for a stumbling block. Instead, let moderation guide you. If you allow yourself small portions of your favorite foods -- even if they're not diet-friendly -- or better yet, if you can find reduced fat versions of them, indulge! If not, you may give into cravings without giving them a second thought simply because you feel you've missed out on your favorites for so long.
• Pump some iron. Marci wrote me to say that she experienced a weight loss triumph when she began lifting weights. "I had been at the same weight for nearly six weeks! I was doing everything on my diet by the book and walking my 30 minutes a day, but it just stopped working! I was ready to give up." But Marci didn't give up. Instead, she high-tailed it to the nearest sporting goods shop and purchased a set of dumb bells. She started out small, just doing curls with three pound hand weights, but she soon worked up to using ankle weights for leg exercises and she eventually increased the weight of her dumb bells. "It wasn't magic, but I did start seeing changes. At first I just saw some toning, which was great, but I really wanted to see the scale move. In about three weeks I broke through and lost six more pounds!" If you consider using weights, be sure to okay it with your doctor if you have any orthopedic or muscular-skeletal conditions.

From Jennifer R. Scott, former About.com Guide

Butter vs. Margarine

Have you ever wondered which is better — butter or margarine — when it comes to your health?

First, it's important to know that both are high in fat and calories. Both butter and regular margarine weigh in at around 35 to 45 calories per teaspoon. (If you use reduced-fat margarine, a whole tablespoon gives you the same number of calories.) Butter also contains both cholesterol and saturated fat, and diets high in these substances have been linked to an increased risk of heart disease. Too much cholesterol can clog the arteries, while saturated fat has been shown to increase levels of LDL, or "bad," cholesterol.

Margarine, which is made from vegetable oils, doesn't contain cholesterol. But that doesn't mean it's good for your heart. To render the oils solid at room temperature, hydrogen is added during processing, creating trans fats. These fats are thought to be even more harmful to the heart than saturated fats because they not only raise LDL cholesterol but also lower HDL, or "good," cholesterol. Some stick margarines contain relatively high amounts of trans fats, while softer margarines (tub and squeeze versions) usually contain less (if any). However, even some stick margarines are free of trans fats, so be sure to check labels.

So what's a person to do? Cut down on both butter and margarine! Try replacing them with healthier options whenever you can. Butter sprays, for example, add buttery flavor to potatoes, vegetables, and other foods without adding many calories. Butter-flavored sprinkles and trans fat–free spreads can also add flavor with fewer calories and less fat. When sautéing foods, use a cooking spray or a heart-healthy oil like olive or canola, and when baking, try cutting the butter or margarine called for in the recipe by a third. You can also try replacing some or all of the butter or margarine in your baked goods with applesauce, crushed pineapple, mashed bananas, or yogurt.

In short, rather than getting caught up in the butter-versus-margarine debate, do what Duke Diet Online followers do best: Use common sense and portion control. Opt to reduce your use of both fats whenever you can. Every tablespoon you cut will also cut out calories and fat you don't need.

Savor the Simple Things

Have you ever noticed how easily most children are made happy? Simple things — a colorful sticker, a trip to the park, hugging a cuddly puppy — make them squeal with delight and smile for hours.

Naturally, it's not as easy for adults to be so easily satisfied. While simple things should make us happy, life has gotten more complicated. Cute as they are, puppies just won't do it anymore — our happiness too often comes from big paychecks and expensive purchases. We've got less time to enjoy life and we're more stressed out. It's enough to make you wish you were a kid again!

What's making you happy these days? Is it all about getting shiny new things, or are you finding value in feeling healthy and energetic? Maybe being on my program has made you feel peaceful and in control of your life. Contentment feels good, too — learn to savor and appreciate the feeling, which costs nothing but your own determination and discipline. Good for you!

This week, focus on taking pleasure in the simple things life brings your way! Bring a snack to your local park and enjoy the fresh air and sunshine, take a walk through a pet store, or bring freshly picked flowers to an elderly neighbor. You won't spend much money, and the reward of simple pleasures will last all day!

Meat loaf Sloppy Joes Recipe

Meat loaf Sloppy Joes are a great way to save money and still eat amazing food

Leftovers make for delicious, inexpensive, and easy sandwiches to take to work or school the next day.

Olive oil spray
2/3 cup old-fashioned oats
1/3 cup + 1/4 cup + 1/4 cup canned sloppy joe sauce
2 large egg whites, lightly beaten
1 pound 96% lean ground beef
1/3 cup minced green bell pepper
1/4 cup finely chopped sweet onion
1 clove fresh garlic, minced

Preheat the oven 350°F. Lightly mist a 9" x 5" x 3" nonstick loaf pan (a slightly smaller one is okay) with the olive oil spray.

In a medium mixing bowl, combine the oats, 1/3 cup + 1/4 cup of the sloppy joe sauce, and the egg whites. Let the mixture stand for 3 minutes, or until the oats begin to soften. Add the beef, bell pepper, onion, and garlic. With a fork or clean hands, mix the ingredients until well combined.

Transfer the mixture to the prepared pan and spread so that the top is flat. Spread the remaining 1/4 cup sloppy joe sauce evenly over the top. Bake for 30 minutes, or until the meat is no longer pink in the center. Let sit for 10 minutes. Cut into 8 slices and serve.

Yield: 4 servings

Per Serving: Calories 229.8, Total Fat 5.4 g, Saturated Fat 1.4 g, Cholesterol 61.8 mg, Sodium 343.5 mg, Total Carbs 15.8 g, Dietary Fiber 1 g, Sugars 3.8 g, Protein 27.5 g

Indulge With a Low-Fat Scone!

The recipe for these Sausage and Cheese Scones makes 10, but they're so rich-tasting that just one will fill you up. When possible, I use low-fat ingredients to keep this recipe as sensible a choice as possible. What about leftovers? Happily, they freeze really well. You can take one out, reheat it, and have a perfectly delicious (and portable!) breakfast.

Sausage and Cheese Scones

Ingredients

1 1/2 cups whole-grain pastry flour
1/2 cup unbleached all-purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon dry mustard
1/2 teaspoon freshly ground black pepper
3 tablespoons cold unsalted butter, cut into bits
4 turkey breakfast sausage links, crumbled and browned
3/4 cup shredded reduced-fat sharp Cheddar cheese
3/4 cup reduced-fat buttermilk
1 large egg white, lightly beaten with 1 teaspoon water

Preparation

Preheat the oven to 400°F. Coat a baking sheet with cooking spray.

In a medium bowl, whisk together the pastry flour, all-purpose flour, baking powder, salt, baking soda, mustard, and pepper. Add the butter and blend with a pastry cutter or two knives until the dough is crumbly. Add the sausage and cheese; toss to combine. Add the buttermilk and stir until the dough comes together.

Turn out the dough onto a lightly floured surface. Gently knead for about 30 seconds. Pat the dough into a circle, approximately 8 inches across and 1 inch thick.

Transfer the dough to the prepared baking sheet and brush with the egg white mixture. Cut into 10 equal wedges. Pull the wedges apart to separate slightly. Bake for 25 to 30 minutes, or until the scones are lightly browned. Cool slightly and serve, or cool completely, wrap individually in air-tight covering, and freeze for future use.

Makes 10 scones

Per scone: 156 calories, 16 g carbohydrates, 7 g protein, 7 g total fat, 22 mg cholesterol, 2 g dietary fiber, 388 mg sodium

What's in Your Cookie Jar?

When you're in need of comfort, a reward, or a distraction, do you reach for food? That's what many of us feel as though we're programmed to do. But there are plenty of healthy ways to give yourself a lift or distract yourself that don't involve food. This week we're going to give your old cookie jar a makeover.

Perhaps you used to reach for cookies to perk yourself up when you were feeling down, or to indulge yourself when you did something well. But now you're changing that old pattern. So why not use your cookie jar to store some new ideas for healthy treats?

The trouble is, when you are feeling bored or stuck in a rut, or just feeling as if you need a lift, it can be hard to come up with ideas. So, in the spirit of the Duke program, we ask you to plan ahead — to come up with ideas now that you can use later, when you really need them.

First, take some small slips of paper and write down ideas for things you'd like to do if you had some spare time on your hands. You might want to fill two jars: one for activities that take just a few minutes, and another for activities that may take an hour or two. However you choose to organize your ideas, the point is to come up with fun or relaxing activities that you enjoy.

Here are some examples:

• Taking a long bath
• Hitting some golf balls
• Enjoying a cup of herbal tea
• Listening to relaxing music
• Reading a book
• Taking a walk
• Doing a crossword or Sudoku puzzle
• Giving yourself a manicure or pedicure
• Calling a friend (write the friend's phone number on the slip of paper)
• Writing a letter or e-mail to a friend or loved one
• Drawing or painting a picture
• Creating a photo album or scrapbook
• Spending time on a hobby, such as knitting or woodworking

As you can see, you can fill the jar with all kinds of new and exciting ways to comfort, uplift, and even inspire yourself. Then, when you find yourself bored or in need of a pick-me-up, just reach into the "fun jar," grab a slip of paper, and do what it says!