Snack and Burn: Guilt -Free Snacking That Boost Your Metabolism

Snacking guilt-free seems like a fantasy, but there are deliscious snack options that taste so good you will avoid your trainers eyes the next day.  Discovering the savory flavors of metabolism-boosting seeds and leguimes makes all the difference.  Check out this undeniably good recipe from Health.com for a taste that is good and good for you.

Sunflower Lentil Spread

	Ingredients 1 (15-ounce) can lentils, rinsed and drained 1 tablespoon lemon juice 1/4 teaspoon salt 1/4 teaspoon pepper 2 tablespoons sunflower seeds 1 celery stalk, finely diced 1 scallion, finely diced 2 tablespoons chopped fresh parsley 2 pitas, halved Preparation 1. Combine lentils, lemon juice, salt, and pepper in a blender; process until smooth. 2. Stir in sunflower seeds, celery, scallions, and parsley. 3. Microwave pita at HIGH 1 minute. Serve with spread. For more great recipes visit myrecipes.com
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Garden Fresh Veggies Make for Great Meals

There is nothing better than fresh veggies from the Farmer's Market or a Patio Garden or Organic section from your grocer. Preparing them the right way means making the most of all the great nutrients and vitamins that feed your muscles and make the most of all the work you do at the gym.

Check out these healthy and tasty recipes from the NY Times ... feel free to bring in a sample to FND next time you come in!

Brown Rice and Farro Salad With Roasted Pepper, Basil, Arugula and Feta

Roasted pepper and a vinaigrette dressing infuse a chewy, savory mix of rice and farro.

By MARTHA ROSE SHULMAN

Published: August 26, 2013

I had a tiny amount of farro in my pantry and odds and ends of different grades of brown rice, so I combined them. I like the contrasting textures and flavors of the rice and farro, infused with the flavor of the roasted pepper and the vinaigrette.

3/4 cup brown rice

1/4 cup farro

Salt to taste

1 large red pepper, roasted and diced

1 cup diced cucumber

2 ounces feta, crumbled or cut in small cubes (plus additional for garnish)

1/4 cup basil leaves, cut in slivers, torn or chopped

1 to 2 teaspoons fresh thyme leaves

2 tablespoons sherry vinegar or red wine vinegar

1 teaspoon balsamic vinegar

1 teaspoon Dijon mustard

1 small garlic clove, puréed

5 tablespoons extra virgin olive oil

Freshly ground pepper

1/2 6-ounce bag wild arugula, rinsed and dried

1. Cook the rice. Combine with 1 2/3 cups water and salt to taste in a medium saucepan, bring to a boil, cover, reduce the heat and simmer 45 minutes, or until there is no more water in the pot. Turn off the heat, cover the pot with a dishtowel, return the lid, and let sit for 15 minutes. Transfer the rice to a wide bowl or a sheet pan and allow to cool completely.

2. Meanwhile cook the farro. Combine with 3 cups water and salt to taste in a medium saucepan, bring to a boil, cover, reduce the heat and simmer 45 to 50 minutes, until tender. Turn off the heat and allow the farro to sit in the hot water for another 15 minutes, then drain and place in a paper towel-lined bowl to cool.

3. In a large bowl, combine the rice, farro, diced roasted pepper, diced cucumber, feta, basil, and thyme.

4. In a small measuring cup or bowl, whisk together the sherry and balsamic vinegars, salt to taste, Dijon mustard and garlic. Whisk in the olive oil. Pour over the grain mixture, add freshly ground pepper, and toss the mixture well.

5. Line individual salad plates or a platter with arugula. Top with the salad. Garnish, if desired, with more crumbled feta, and serve.

Yield: Serves 4 to 6

Advance preparation: The salad can be prepared through Step 3 a day ahead of time.

Nutritional information per serving (4 servings): 385 calories; 21 grams fat; 5 grams saturated fat; 2 grams polyunsaturated fat; 13 grams monounsaturated fat; 13 milligrams cholesterol; 41 grams carbohydrates; 4 grams dietary fiber; 206 milligrams sodium (does not include salt to taste); 8 grams protein

Nutritional information per serving (6 servings): 257 calories; 14 grams fat; 3 grams saturated fat; 2 grams polyunsaturated fat; 9 grams monounsaturated fat; 8 milligrams cholesterol; 27 grams carbohydrates; 3 grams dietary fiber; 137 milligrams sodium (does not include salt to taste); 5 grams protein

Martha Rose Shulman is the author of “The Very Best of Recipes for Health.

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So Many Smoothies, So Little Time....

We all know how great smoothies are. Great tasting, fast and easy, they are packed with vitamens coming from fruits and vegetables most people wouldnt eat if they were prepared any other way.  Smoothies can also be created with very specific target benefits in mind.

Ask Men magazine did a collection of smoothie recipes to boost the memory, energy and immune system. Check them out.

The Ultimate Smoothie Selector

Boost your brain, build muscle, and help your heart -- with a blender

Posted Date: August 1, 2006

inShare

Depending on what you toss in them, smoothies offer a wide range of immediate heart-saving, muscle-building, brain-juicing, mood-boosting benefits. We provide the building blocks and the blueprints -- all you need to do is liquefy.

BRAIN BOOSTER SMOOTHIE

The berries here aren't just super food for your brain; they offer an important cancer-fighting bonus.
1/2 c fresh or frozen blueberries
1/2 c fresh or frozen raspberries
1 c pineapple OJ
1/2 c low-fat vanilla yogurt
1 c ice

BERRY BERRY SMOOTHIE
Using all unsweetened fruit, this recipe delivers an antioxidant whallop without the sugar.
1/2 cup frozen unsweetened raspberries
1/2 cup frozen unsweetened strawberries
3/4 cup unsweetened pineapple juice
1 cup soy milk or 1% milk

MEMORY AID SMOOTHIE
This low-calorie smoothie is a good source of fiber, phytochemicals, and antioxidants. Blueberries in particular contain compounds that can help prevent cataracts, cancer, constipation, and memory loss.
1/2 c orange juice
1 pint nonfat vanilla or peach frozen yogurt
2 1/2 c sliced peaches
3/4 fresh or frozen blueberries

MUSCLE BUILDER SMOOTHIE
This mix features the brawn-building power of protein from both peanut butter and whey.
2 Tbsp peanut butter
1 banana
1/3 c whey protein
1/2 c fat-free chocolate frozen yogurt
1 c fat-free milk

BETA BLAST SMOOTHIE
This smoothie is a muscle-rejuvenating, beta-carotene-filled, orange-colored wonder.
3 small ice cubes
2 apricots (sliced and pitted)
1/2 papaya (frozen in chunks)
1/2 mango (frozen in chunks)
1/2 cup carrots
1 tablespoon honey

HEART HELPER
The fiber from the fruit teams with the artery-protecting antioxidants and healthy monounsaturated fats of the peanut butter to keep your ticker tickin'.
1 banana
1/2 c raspberries
1 Tbsp peanut butter
1/2 c nonfat chocolate frozen yogurt
1 c fat-free milk

KICKSTARTER SHAKE
This recipe helps produce wake-up chemicals in the brain.
1 c skim milk
2 tablespoons frozen orange juice concentrate
1 c strawberries
1 kiwifruit

SMOOTH OPERATOR
The yogurt aids digestion, while the mango and juice boost immune response.
1/2 c pitted cherries
1/2 c mango
1/2 c low-fat vanilla yogurt
1 c pineapple OJ
1   c ice



For more, check out Ask Men Magazine Online.