Before today's article, I'd like to take some time to vent about a rather unpleasant experience.  I travel often in Europe and while this info will not really have much interest for my American followers, Europeans will know what I'm talking about.  

EASYJET, is by far the worst airline I have ever used.  It bills itself as a lowcost airline, but in fact after you add all the little extras, the cost if often more enpensive than other airlines.  I recently flew from Lisbon to Paris and to me this airline is more a flying bus than an airline.  Their customer service is vertually non-existent.  Although in Lisbon the staff was a bit more accomodating and friendly, the Paris staff is totally incompetent and rude, but then everyone knows that customer service in France is a foreign word.  Aside from their usual French arrogance, the assistance from Easyjet staff did not exist.

So, for my fellow travelers, I recommend you  boycott Easyjet if you travel in Europe.  You'll arrive at your destination a much happier person with a lot less stress.

Bitter Fruit for Better Weight Loss

Are the rumors true? Could grapefruit -- touted for years as a weight loss wonder -- actually work?
Possibly. In one 12-week study, obese people who ate half a grapefruit before each of three daily meals shed more pounds than their counterparts did.

Show Me the Grapefruit
In the study, whole grapefruit also took a bite out of insulin resistance in folks with metabolic syndrome -- a constellation of conditions that can raise the risk for several serious health problems, including diabetes. 

Go Whole
Although grapefruit juice and grapefruit capsules also may have pound-shedding potential, whole fruit was clearly the winner in the study -- probably because the whole fruit has appetite-controlling fiber as well. The scent of grapefruit may help you, too. 

Combine Your Efforts
Exercise and a calorie-controlled diet remain the true cornerstones of weight loss, but if grapefruit helps, great! However, if you're taking medications of any kind, talk to your doctor before adding grapefruit to the mix; it interacts with several meds. Try these other fat-blasting tips, too:

• Walk with me. Walking has the highest stick-to-it rate of any exercise. And a walking buddy can help even more. 
• Be sane. Fad diets, like the famous but extreme 600-calories-or-so-a-day grapefruit diet, may help some people lose weight temporarily, but most gain it all back in the long run. 
• Get a grip. Do you eat when you're bored? Stressed? Sad?   

Find out what's behind emotional eating and what you can do to curb it.

 

Our ancestors ate to survive. They ate because they were hungry, or maybe to celebrate a victory over a warring tribe. Us? We eat because we're angry, bored, stressed, frustrated, depressed, watching a movie, too busy, not busy enough, getting together with friends, or ticked off because the Lions lost.
And when eating is the result of an emotional reaction -- where we substitute chocolate for a conversation, ice cream for a relaxing bath, or chips for a punching bag -- it isn't as much about character as it is about chemistry.
Brain chemicals not only influence your emotions but also provide the foundation for why you eat at certain times. Here are a few examples:

• Norepinephrine: This is the caveman fight-or-flight chemical. It's what tells you to tangle with a saber-toothed tiger or hightail it to the safety of your hut.
• Serotonin: This is the James Brown of neurotransmitters. It makes you feel good (Hey!) and is a major target of antidepressants.
• Dopamine: This is the brain's fun house. It's a pleasure and reward system and is particularly sensitive to addictions. It's also the one that helps you feel no pain.
• GABA (gamma-aminobutyric acid): This one is the English Patient of amino acids. It makes you feel like a zombie and is one of the ways that anesthesia may work to reduce your responsiveness to the outside world.
• Nitric oxide: This is your meditation-like chemical. It helps calm you. This powerful neuropeptide is usually a very short-lived gas that also relaxes the blood vessels of the body.

Now, the real question is what do all these chemicals have to do with whether you snack on a Hershey bar or a plum? Read on.

The Brain Chemical/Food Relationship

Let's use serotonin as an example of this relationship. Picture your brain as a small pinball machine. You have millions of neurotransmitters that are sending messages to and from one another. When your serotonin transmitters fire the signals, they send the message throughout your brain that you feel good; this message is strongest when that feel-good pinball is frenetically bouncing around in your brain, racking up tons of yeah-baby points along the way.
But when you lose the ball down the chute (that is, when cells in the brain take the serotonin and break it down), that love-the-world feeling you've just been experiencing is lost. So what does your brain want to do? Put another quarter in the machine and get another ball. For many of us, the next ball comes in the form of foods that naturally (and quickly) make us feel good and counteract the drop in serotonin that we're feeling.

An example? Sugar. A rush can come with a jolt of sugar. Sugar stimulates the release of serotonin. Insulin stimulates serotonin production in the brain, which, in turn, boosts your mood, makes you feel better, or masks the stress, pain, boredom, anger, or frustration that you may be feeling.
And serotonin is only one ball in play. You have all of these other chemicals fighting to send your appetite and cravings from bumper to bumper.

Knowing how your emotions can steer your desire to eat will help you resist your cravings and, ideally, avoid them altogether. Your goal: Keep your feel-good hormones level, so you're in a steady state of satisfaction and never experience huge hormonal highs and lows that make you search for good-for-your-brain-but-bad-for-your-waist foods.

Here are three tricks to try:

1. Use foods to your advantage. All foods have different effects on your stomach, your blood, and your brain. Choose turkey to cut carb cravings. Turkey contains tryptophan, which increases serotonin to improve your mood and combat depression and helps you resist cravings for simple carbs. Choose salmon to curb blue moods. Omega-3 fatty acids, which are found in certain fish (including salmon, canned tuna, halibut, and mahimahi), have long been known as brain boosters and cholesterol clearers, but they've also convincingly been shown to help with depression in pregnant women. Depression contributes to hedonistic and emotional eating.

2. Savor the flavor. If you're going to eat something that's bad for you, enjoy it, savor it, roll it around in your mouth. We suggest taking a piece of dark (70% cocoa) chocolate and meditating -- as a healthy stress reliever and as a way to reward yourself with something sweet. It's OK to eat bad foods -- every once in a while.

3. Go to sleep. Getting enough sleep can help with appetite control. That's because when your body doesn't get the 7 to 8 hours of sleep it needs every night to get rejuvenated, it has to find ways to compensate for neurons not secreting the normal amounts of serotonin or dopamine. It typically does that by craving sugary foods that will give you an immediate release of serotonin and dopamine.


WHAT'S FOR DINNER?!
 

Roasted Red Pepper and Artichoke Cheese Tortellini

Bring the flavors of the Mediterranean to your dinner table with this 20-minute recipe.

 

PREP TIME: 10 mins

TOTAL TIME: 20 mins

INGREDIENTS

• 1 8- to9-ounce bag dried cheese tortelloni
• 1 12-ounce jar roasted red peppers, drained and chopped
• 2 6-ounce jars marinated artichoke hearts, drained
• 1/2 stick unsalted butter
• 1/2 cup chopped basil

Directions

Cook tortelloni in a pasta pot of boiling salted water according to package instructions.

While tortelloni boils, sauté red peppers, artichoke hearts, and ¼ teaspoon each of salt and pepper in butter in a large heavy skillet over medium-high heat, stirring occasionally, 4 to 5 minutes. Transfer sauce to a large bowl.

Reserve ½ cup pasta-cooking water, then drain tortelloni and add to red pepper-artichoke sauce along with some of reserved cooking water and basil. Toss well and season with salt and pepper. Thin with additional pasta-cooking water, if desired.

about this recipe

Bring the flavors of the Mediterranean to your dinner table any night of the week. This recipe is such a breeze, you'll almost feel guilty about how good it tastes. Almost, but not quite.

 

 

 

Weight Loss Hit a Plateau? Try These Superfoods

Weight Loss Hit a Plateau? Try These Superfoods

Raspberries
The natural chemical responsible for raspberries' mouthwatering aroma is similar to capsaicin, the substance that puts the heat in hot peppers and has been shown to fire up metabolism. But one of the greatest benefits of this gorgeous berry is its fiber content. One cup provides a whopping eight grams, over 30 percent of the recommended daily intake. A classic fiber study concluded that for every gram of fiber we eat, we eliminate about seven calories, and research in Brazilian dieters found that over a six month period, each addition gram of fiber resulted in an extra quarter pound of weight loss.

How to Eat More: When combined with four other superfoods (whipped into a smoothie along with yogurt and almond butter and sprinkled into a spinach salad) this secret weapon can help you shed up to eight pounds in five days. Not up for a detox? Add a dash of cinnamon and citrus zest, mash a little, and top with toasted rolled oats for a quick mock cobbler.

Lima Beans
This often overlooked bean packs a one-two-three weight-loss punch. Not only are they high in fiber (see raspberries) with five grams per half cup, they're also a great source of potassium, a mineral with natural diuretic properties that sweeps excess sodium and fluid out of your body. And finally they're a bean! Studies show that regular bean eaters have smaller waistlines and a 22 percent lower risk of obesity.

How to Eat More: Add them to a garden salad, or marinate in balsamic vinaigrette with chopped red onion, minced celery and sliced grape tomatoes.

Kefir
This fermented milk drink can be made from cow, sheep or goat's milk or a plant-based version like coconut milk. Kefir is loaded with beneficial bacteria -- about 10 different strains compared to the two to three found in most yogurts, and those live and active cultures are thought to favor weight control. A recent Japanese study found that subjects who drank a fermented milk product for 12 weeks shed nearly 5 percent of their belly fat.

How to Eat More: You'll find kefir in the refrigerated dairy case of your supermarket, alongside milk and yogurt. Reaching for a plain, nonfat or lowfat version and doctor it up yourself. For a refreshing snack whip about 6 oz in the blender with about a cup of frozen fruit (berries, pitted cherries, mango, pineapple, peaches, a few tablespoons of natural nut or seed butter (peanut, almond, cashew, sunflower seed) and a dash of spices (cinnamon, cloves, nutmeg, etc.).

Good Old H2O
Agua's weight loss benefits have been debated for decades, but an intriguing new study found that adults who simply gulped two cups of water before meals enjoyed a major weight loss benefit -- they shed a whopping 40 percent more weight over a 12 week period. The same group of scientists previously found that subjects who drank two cups before meals naturally consumed 75-90 fewer calories, an amount that could really snowball day after day.

How to Eat More: Of course you can drink water with and between meals, but you can also eat it. Carrots, broccoli, spinach, tomatoes, watermelon and lettuce are each over 90 percent water. And if you dislike the taste of plain water, stir in a few sprigs of fresh mint and some fresh grated ginger or add them to your ice cube tray.

WHAT'S FOR DINNER?!

Cuban-Style Pork and Rice

Full of spice and exotic flavors, this Cuban take on the classic Spanish paella is an easy way to feed a hungry crowd.

 

Prep Time: 0 mins

Total Time: 1hr.45mins

SERVES 10

INGREDIENTS

• 1/4 cup paprika
• 1/4 cup lime juice
• 3 tablespoons extra-virgin olive oil, divided
• 2 tablespoons rum (optional)
• 2 teaspoons minced garlic plus 2 tablespoons chopped garlic, divided
• 2 teaspoons fresh oregano, chopped
• 1 teaspoon kosher salt
• 1 teaspoon freshly ground pepper
• 1/2 teaspoon ground cumin cumin
• 1 1/2 pounds boneless pork chops (3/4-1 inch thick), trimmed, cut into cubes
• 2 cups onion, chopped
• 2 cups arborio rice or short-grain brown rice
• 2 14-ounce cans reduced-sodium chicken broth
• 2 14-ounce cans reduced-sodium chicken broth
• 1 cup canned diced tomatoes diced
• 2 tablespoons capers, rinsed
• 1/4 teaspoon saffron threads (see Note)
• 16 large raw shrimp (21-25 per pound), peeled and deveined (optional)
• 2 cups frozen artichoke hearts, thawed, or cooked green beans, fresh or frozen, thawed
• 1/2 cup roasted red peppers, cut into strips

Directions

1. Combine paprika, lime juice, 2 tablespoons oil, rum (if using), 2 teaspoons minced garlic, oregano, salt, pepper and cumin in a medium bowl, stirring to make a homogeneous paste. Add pork and stir to coat.

2. Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add the pork, leaving any excess spice mixture in the bowl to add later. Cook the pork, stirring, until just cooked on the outside and the spices are very fragrant, 2 to 3 minutes. Transfer the pork to a plate.

3. Add onion and the remaining 2 tablespoons garlic to the pan and cook, stirring often, until the onion is softened, 4 to 5 minutes. Add rice and cook, stirring, until well coated with the onion mixture. Stir in broth, tomatoes, capers, saffron and any remaining spice mixture. (If using brown rice, also add 3/4 cup water now.) Bring to a boil, then reduce to a low simmer; cook, stirring occasionally, 15 minutes for arborio, 30 minutes for brown rice.

4. Preheat oven to 350°F.

5. Stir shrimp (if using) and artichokes (or green beans) into the rice. Cover and bake for 20 minutes. Stir in the pork and any accumulated juices from the plate; scatter roasted peppers on top. Cover and continue baking until the rice is tender and the liquid has been absorbed (if you?ve added shrimp, they should be opaque and pink), 10 to 15 minutes more.

Note: Saffron is the dried stigma of a saffron crocus. It contributes a pungent flavor and intense yellow color to classic dishes like paella. Saffron is sold in threads and powdered form.

about this recipe

Don't worry if you have leftovers. They can easily be rewarmed in a microwave or combined with eggs to make a Spanish tortilla (omelet); or for a great cold dish, toss the leftover rice with cooked vegetables and a vinaigrette made with lime juice instead of vinegar.

 

Eat Like a Viking to Live Longer

You've heard about the Mediterranean diet. Now try the Viking diet. Recent research suggests that it, too, could help you live a much longer life.

So what's a Viking diet, exactly? It's one that emphasizes the staples of Nordic cuisine, typically rich in cabbage, rye bread, root vegetables, and other healthful, hearty fare. In a study, diets that emphasized these Scandinavian staples reduced 12-year mortality risk by as much as one-third!

Score One for Cabbage
In the study, researchers assigned people a score from 0 to 6, depending on how closely they adhered to the traditional Nordic eating style. For every point earned, mortality dropped by 4 to 6 percent over the course of the 12-year study. Overall, men with the most points reduced their mortality by 36 percent while top-scoring women lowered their mortality by 25 percent. Cabbage, rye bread, and root vegetables were responsible for most of the longevity benefits. But people also scored points for other Nordic favorites, including fish, oatmeal, apples, and pears. 

Do this for 30 minutes a day to live even longer.

You could cut your mortality risk dramatically if you just did this for 30 minutes: walk.

Or ride your stationary bike. Or dance. Or chase the grandkids around outside. Or shovel some snow. Or all of the above. Just be active for 30 minutes, five times a week. This simple choice cut mortality risk by nearly 20 percent in a recent study.

Walk the Walk
You can't be your best and be there for others unless you take care of yourself first. So no matter how busy life gets, make time for the active things in life that you enjoy. Doesn't have to be a killer ab workout or a sweat-till-you-drop spin class. In a study, people who simply did nonvigorous physical activity for 2 1/2 hours a week saw their risk of dying from any cause drop by almost 20 percent compared with the couch potatoes. If there's no special activity that floats your boat, just walk. Hoofing it for 30 minutes, five times a week, is a small and easy investment to make in your long-term health.  

Moving Matters
Of course, a little sweat is healthy, too, so if you want to crank it up a notch, and you don't have any health conditions in the way, feel free. When the people in the study kicked activity levels into high gear -- logging 7 hours of moderate-intensity exercise each week -- their mortality risk dropped by 25 percent compared with nonactive folks. Chalk it up to the favorable impact exercise has on weight (active people gain less over time) and blood pressure (exercise helps keep those blood vessel walls nice and relaxed). Make walking a regular part of your life with these easy strategies:

Gender Gap
When the researchers broke things down by gender, they found some interesting differences. Although both genders enjoyed longer lives if they ate 1½ cups of shredded cabbage each week, only the men appeared to reap significant longevity benefits from eating ample amounts of rye bread while only the women seemed to get a big boost from eating lots of root vegetables. Regardless, we know that all of these Nordic faves are nutritional superstars, which probably explains their overall impact on mortality risk. Rye bread contains vitamins, minerals, and nutrients that keep blood sugar and insulin levels in check. Cabbage is rich in isothiocyanate, which helps rid the body of toxins and carcinogens. And carrots win first place among root veggies as a source of beta carotene. Taken together, all of these nutrients can translate into lower rates of heart disease, diabetes, and cancer. 

WHAT'S FOR DINNER?!

Easy Asian-Style Chicken & Rice

The right combination of convenient ingredients like frozen vegetables, teriyaki seasoning mix and instant rice make this super-easy chicken stir-fry absolutely delicious.

Prep Time:5 mins 

Total Time: 25 mins

SERVES 4

 

 

INGREDIENTS

• 1 tablespoon vegetable oil
• 4 skinless, boneless chicken breast half (about 1 pound)
• 1 can (10 3/4 ounces) Campbell's® Condensed Golden Mushroom Soup
• 1 1/2 cup water
• 1 package (1.25 ounces) teriyaki seasoning mix
• 1 bag (16 ounces) frozen stir-fry vegetables
• 1 1/2 cup uncooked instant white rice

Directions

Heat the oil in a 10-inch skillet over medium-high heat.  Add the chicken and cook for 10 minutes or until well browned on both sides.  Remove the chicken from the skillet.

Stir the soup, water, seasoning mix and vegetables in the skillet and heat to a boil.  Stir in the rice.  Return the chicken to the skillet.  Reduce the heat to low.  Cover and cook for 5 minutes or until the chicken is cooked through and the rice is tender.