Heart Month - How To Make Almond Milk!

Tip #2

Making almond milk is easy, inexpensive, and a healthy alternative
to cows milk, soy milk, or even processed almond milk.

Don't get me wrong, we do suggest people purchase almond milk from
the store. However, if you can make your own almond milk you are
more in control of what goes into your tasty beverage.


Here's the step-by-step process if you want to get right to it:

How To Make Almond Milk

Ingredients:

1 cup soaked almonds

2-3 cups water

1 strainer bag- read money saving tip below

Optional- 1-2 dates, agave nectar, stevia, cinnamon, vanilla
extract/vanilla bean, dash of sea salt

How To Make:

We recommend soaking 1 cup of almonds in water for 24 hours prior to
using (remember to rinse and add new water after 12 hours). This
will make the almonds soft and easier to blend.

Add the 1 cup of almonds to approximately 2-3 cups of water and
blend until you don't hear the almond chunks hitting the blade.
Using 2 cups of water instead of 3 cups will give the milk a
stronger almond flavor. A high powered blender works great but a
regular blender is fine, too.

When you're done blending, there may still be some almonds chunks,
but that's ok. Get your mesh bag and pour the contents of the
blender through the nut bag into a container/bowl. Squeeze the
contents of the bag until you're left with pretty dry almond pulp
in the bag. Voila, you're done!

Once you have your almonds, put it in a sealed jar or container and
store it in the fridge up to 5 days.

Recipe Day!! White Chicken Chili

We love Cook's Illustrated. If you don't subscribe to the magazine, it's basically "America's Test Kitchen" where they figure out the best way to make something - so the test a ton of different combinations to avoid dried out chicken or bland sauce. Today's recipe is courtesy of them.

White Chicken Chili

Adjust the heat in this dish by adding the minced ribs and seeds from the jalapeño as directed in step 6. If Anaheim chiles cannot be found, add an additional poblano and jalapeño to the chili. This dish can also be successfully made by substituting chicken thighs for the chicken breasts. If using thighs, increase the cooking time in step 4 to about 40 minutes. Serve chili with sour cream, tortilla chips, and lime wedges.

Makes about a serving of 12

Ingredients
3 pounds bone-in, skin-on chicken breast halves , trimmed of excess fat and skin
1 tablespoon olive oil
3 medium jalapeño chiles
3 poblano chiles (medium), stemmed, seeded, and cut into large pieces
3 Anaheim chile peppers (medium), stemmed, seeded, and cut into large pieces
2 medium onions , cut into large pieces (2 cups)
6 medium cloves garlic , minced or pressed through garlic press (about 2 tablespoons)
1 tablespoon ground cumin
1 1/2 teaspoons ground coriander

3 cups low-sodium chicken broth
3 tablespoons fresh lime juice (from 2 to 3 limes)
1/4 cup minced fresh cilantro leaves
4 scallions , white and light green parts sliced thin

Instructions
1.Season chicken liberally with pepper. Heat oil in large Dutch oven over medium-high heat until just smoking. Add chicken, skin side down, and cook without moving until skin is golden brown, about 4 minutes. Using tongs, turn chicken and lightly brown on other side, about 2 minutes. Transfer chicken to plate; remove and discard skin.

2.While chicken is browning, remove and discard ribs and seeds from 2 jalapeños; mince flesh. In food processor, process half of poblano chiles, Anaheim chiles, and onions until consistency of chunky salsa, ten to twelve 1-second pulses, scraping down sides of workbowl halfway through. Transfer mixture to medium bowl. Repeat with remaining poblano chiles, Anaheim chiles, and onions; combine with first batch (do not wash food processor blade or workbowl).

3.Pour off all but 1 tablespoon fat from Dutch oven (adding additional vegetable oil if necessary) and reduce heat to medium. Add minced jalapeños, chile-onion mixture, garlic, cumin, coriander, and 1/4 teaspoon salt. Cover and cook, stirring occasionally, until vegetables soften, about 10 minutes. Remove pot from heat.

4.Transfer 1 cup cooked vegetable mixture to now-empty food processor workbowl. Add 1 cup broth and process until smooth, about 20 seconds. Add vegetable-broth mixture, remaining 2 cups broth, and chicken breasts to Dutch oven and bring to boil over medium-high heat. Reduce heat to medium-low and simmer, covered, stirring occasionally, until chicken registers 160 degrees (175 degrees if using thighs) on instant-read thermometer, 15 to 20 minutes (40 minutes if using thighs).

5.Using tongs, transfer chicken to large plate.

6.Mince remaining jalapeño, reserving and mincing ribs and seeds (see note above), and set aside. When cool enough to handle, shred chicken into bite-sized pieces, discarding bones. Stir shredded chicken, lime juice, cilantro, scallions, and remaining minced jalapeño (with seeds if desired) into chili and return to simmer. Adjust seasonings with salt and pepper and serve.

Recipe Day!! - Breakfast & Lunch!

Cheese Pancakes (yum!)

4 pancakes

Makes 8 pancakes total.

Ingredients:

¼ cup flour

1 cup 2% cottage cheese

1 cup egg substitute

2 Tsp. canola oil

2 cups mixed berries - divided

Instructions:

Mix up and pour onto griddle to cook. Top each serving with 1 cup of mixed berries. May be sweetened with 1 tablespoon agave syrup.

Wicked Good Chicken Salad (great name!)

(Makes 3, protein wraps)

Ingredients:

1 Can of All White Meat Chicken In Water (12oz)

½ Avocado Diced

½ Tomato Diced

2 Tbsp Diced Onion

1 clove of Garlic, Diced

1 Tbsp Mustard

Fresh Cracked Black Pepper, to taste

Green Leaf Lettuce (optional)

Instructions:

Open and Drain Chicken. Rinse Chicken under water to help remove salt. Add all ingredients into mixing bowl and mix until all ingredients are blended together. Wrap the chicken salad in the lettuce, low carb wrap, or small pita. Balance with a side salad and a piece of fruit. Eat and enjoy a healthy lunch or dinner.

Your Continued Monthly Eating Guide...

Most fruits and vegetables are available year-round. Buy in-season, however, and you get produce at its peak of flavor and nutritional value. Here's a guide to what's in season and at its peak for the next few months...

April

FRUIT OR VEGETABLE: Salad greens (radicchio, mache)

WHAT TO LOOK FOR: Richly colored, non-wilted leaves

REAP THE BENEFITS: A two-cup serving supplies more than 400 percent of for vitamin A, 100 percent of folate, and a wealth of minerals, such as magnesium and potassium

May

FRUIT OR VEGETABLE: Strawberries

WHAT TO LOOK FOR: Deep-red fruit, without mushy or spoiled spots; smaller are often sweeter

REAP THE BENEFITS: One cup fulfills your daily vitamin C needs and contains the cancer-fighters ellagic acid and anthocyanins.

June

FRUIT OR VEGETABLE: Apricots

WHAT TO LOOK FOR: Rich orange-colored fruit that is slightly soft, indicating tree-ripened

REAP THE BENEFITS: Three apricots pack more than half of the DV for vitamin A, 15 percent of fiber, and tons of potassium.

Boot campers! Welcome to Rialto Boot Camp and to the Nutrition Blog. We try to give you the latest and most informative news about nutrition and how to fuel your body for optimal performance during your workouts. But we are always open to new ideas and, of course, questions. If you have any tips, blog ideas or questions about nutrition, please feel free to post them here. We'll try to get back to you as soon as we can! Good luck in BC!

Recipe Day!!

Cheese Pancakes - 4 pancakes (makes 8 pancakes total)

Ingredients:
¼ cup flour
1 cup 2% cottage cheese
1 cup egg substitute
2 Tsp. canola oil
2 cups mixed berries - divided

Instructions:
Mix up and pour onto griddle to cook. Top each serving with 1 cup of mixed berries. May be sweetened with 1 tablespoon agave syrup.

OR....

Simple Smoothie

Ingredients:
1/3 banana
1 cup strawberries - diced
1 cup plain soy milk
2 scoops Protein Powder

Instructions:
Put in blend and blend till smooth
Your choice of two yummy breakfasts!

Breakfast - Why It's The Most Important Meal

Without question, breakfast is the meal that makes champions. Unfortunately, many active people follow a lifestyle that eliminates breakfast or includes foods that are far from champion-builders.

Breakfast for Losing Fat - If you want to lose fat, you should start your plan at dinner, not at breakfast! For example, do not eat a meager bowl of Special K for your "breakfast." You'll get too hungry later in the day and crave sweets.

A bigger breakfast (cereal + toast + peanut butter) can prevent afternoon or evening cookie-binges. An adequate (500 to 700 calorie) breakfast provides enough energy for you to enjoy your exercise, as opposed to dragging yourself through an afternoon workout that feels like punishment. If you are trying to lose fat, you should target at least 500 to 700 calories for breakfast; this should leave you feeling adequately fed. To prove the benefits of eating such a big breakfast, try this experiment:

1. Using food labels to calculate calories, boost your standard breakfast to at least 500 calories. For example, add to your english muffin (150 calories): 1 tablespoon peanut butter (100 cal.), 8 oz. orange juice (100 cal.) and a yogurt (150 cal). Total: 500 calories.

2. Observe what happens to your day's food intake when you eat a full breakfast vs. a skimpy "diet breakfast." The 500+ calorie breakfast allows you to successfully eat less at night and create the calorie deficit needed to lose fat.

Remember: You want to fuel by day and lose fat by night. Successful "dieters" lose fat while they are sleeping; they wake up ready for another nice breakfast that fuels them for another high-energy day.

If you exercise first thing in the morning, you may not want a big pre-exercise breakfast; too much food can feel heavy and uncomfortable. However, you can likely tolerate half a breakfast, such as half a bagel, a slice of toast, or a banana before your workout. Just 100 to 300 calories can put a little carbohydrate into your system, boost your blood sugar so that you are running on fuel, not fumes, and enhance your performance.

You'll likely discover this small pre-exercise meal adds endurance and enthusiasm to your workout. In a research study, athletes who ate breakfast were able to exercise for 137 minutes as compared to only 109 minutes when they skipped this pre-exercise fuel.

Breakfast for the Noon-time, Afternoon and Evening Exerciser

A hearty breakfast is important for people who exercise later in the day. It not only tames hunger but also provides the fuel needed for hard workouts.

Research has shown that athletes who ate breakfast, then four hours later enjoyed an energy bar five minutes before a noontime workout were able to exercise 20% harder at the end of the hourlong exercise test compared to when they ate no breakfast and no pre-exercise snack. (They worked 10 percent harder with only the snack.)

Breakfast works! Breakfast + a pre-exercise snack works even better!

What's for Breakfast?

One of the simplest breakfasts of champions is a wholesome cereal with soy/organic milk, fruit and orange juice. This provides not only carbohydrates to fuel the muscles, but also protein (from the milk) to build strong muscles, and numerous other vitamins and minerals such as calcium, potassium, vitamin C, iron (if you choose enriched breakfast cereals) and fiber (if you choose bran cereals).

The Bottom Line

Breakfast works wonders for improving the quality of your health. That is, eating breakfast results in less "junk food" later in the day. Breakfast also enhances weight control, sports performance, daily energy levels and future health.

Sample Grab-and-go Sports Breakfasts

• Craver (Almond, Peanut Butter or Spurlina) Bar


• Small bran muffin plus a sugar free yogurt and a packet of Splenda


• Peanut butter-banana-honey sandwich (add cottage cheese or some type of protein)


• Pita with one to two slices of lowfat cheese plus a large apple


• Baggie of lowfat granola with a handful of raisins (preceded by 8 oz. soy/organic milk before you dash out the door)

Recipe Day!!

Grilled Tofu and Chicken Pad Thai

6 oz. Chicken Breast

2 oz. Rice Noodles, Dry

8 oz. Extra-Firm Tofu

1/3 cup Chopped Green Onions

2 tsp. Garlic, Minced

2 cups Sprouted Mung Beans (Optional)

1 tsp. Ancho Chili Powder

2 tsp. Olive Oil

1 T. Brown Sugar

1 T. Fish Sauce

1/8 cup Natural Peanut Butter

1/8 cup Tamarind Pulp or Paste

1/8 cup Rice Vinegar

1 Raw Lime, Grilled

1/4 cup Cilantro, Minced

Instructions:

Grill or broil the Chicken and Tofu with cooking spray (olive oil), then cut into thin slices. Heat 2 tsp. Olive Oil in a medium saucepan. Add 1/2 the chopped Green Onions and the Garlic, cook until soft. Add the Ancho Chili Powder and cook for 10 seconds. Add the Tamarind Pulp, Rice Vinegar, Fish Sauce, Brown Sugar, and Peanut Butter and bring to a boil. Place the cooked Noodles, Tofu, and Chicken in a large bowl. Pour the boiling sauce over the noodles and toss gently. Fold in the rest of the Green Onion with the Cilantro and Bean Sprouts. Serve with cut Limes on the side.

Comments:

1)Tamarind Pulp can be a difficult item to find. If you cannot find it, use a scant 1/8 c. lemon juice and 1 tsp. of sugar instead.2) Fish sauce is at any Vietnamese or Thai grocery.3) This recipe keeps well in the refrigerator. I suggest packing one for lunch and reserving the other for dinner.

Lots of ingredients in this one, but it's a keeper.

Get Dressed Up!

Salad bars have sprouted up everywhere these days - from urban street corners to posh, "green" restaurants that also serve wine and cheese. Growing demand for healthy, unprocessed food has spurred a huge growth in supermarket sales of salads, as well - especially pre-bagged leafy greens and accompaniments.

The popular ingredients of salads - from tomatoes, red peppers and shredded carrots to arugula and watercress - are loaded with vitamins and minerals. They provide fiber that keeps our systems functioning. And they are rich in antioxidants, particularly carotenoids.

So, what could possibly be wrong with this development? For one thing, many salad savorers think they are doing themselves a favor by opting for dressings with low or not fat, or no dressing at all. The truth is that you need some fat to extract the nutrients from salads, especially those carotenoid antioxidants. At the other extreme are those who take their salads with prepared or commercial dressing. But most of those dressings, even in health food stores, are made with inferior and even unhealthy fats.

The secret to good salad dressing is a good oil. Extra virgin olive oil (EVOO) is, literally, the gold standard. Nut oils - walnut oil, hazelnut oil - are delicious too, with a more delicate flavor. Commercial dressings almost invariably rely on cheap soy oil, which - aside from its tastelessness - oversupplies mega-6 fats to bodies and brains that need omega-3 fats instead. So, turn over a new leaf and start preparing your own salad dressings!

Here is one that takes about two minutes to prepare and you could add tons of extra(curry paste, blue cheese, using sesame oil instead)...

Basic Vinaigrette

Ingredients: 1/2 cup EVOO, 3 Tbsp. quality balsamic vinegar, sherry vinegar or fresh lemon juice, 1/2 tsp. powdered mustard, 1 tsp. sugar or sugar substitute and salt and pepper to taste.

Directions: Put dry ingredients in small bowl or jar. Add a few drops of oil and mix to a paste, then stir in the rest of the oil. Add vinegar or lemon juice. Stir well to mix and then shake. Refrigerate after using.

Eat Right Flash!

These nutrition and fitness flashes from Self magazine are meant to keep you reaching for your goals while giving you a boost about all the things you are doing right!

1) Number crunching - There is more to weight loss than calculating your calories, recent studies show. Women who added apples or pears to their daily nutrition lost more pounds than those who added oat cookies, even though all three are about 200 calories, a study in the journal Appetite shows. Fruit has fewer calories per bite, so women munched on larger servings. This may have helped them eat less during the day.

2) Full factor - Spoon yogurt, don't sip it and you'll feel more satisfied, according to a study in the International Journal of Obesity. Thicker liquid-based foods are more satiating than their watery counterparts. So, opt for choices like low-fat Greek yogurt, which is more solid than most types.

3) Appetite turnoff - Feasting in front of the TV can lead to overeating after the credits roll, a study from the University of Birmingham in England shows. People who chewed and viewed during the day took in more calories than those who didn't, although all had identical lunches. Distracted diners may not recall how much they munched, making them likely to eat extra later.

4) Lookin' good! - A healthy nutrition plan could aid your eyes. People with the lowest amounts of antioxidants in their bloodstream were more prone to retinal deterioration, which can dull vision, an analysis of more than 4,000 people in the Archives of Opthalmology reports. A sight-saving salad with vitamin C from oranges, lutein from dark leafy greens and vitamin E from sunflower seeds is a great start.

Food RX: Eating For Injury Prevention

As I nurse a tweaked knee this month - wondering if it's an injury or just old age (ha!) - this article by Liz Applegate, Ph.D., of Runner's World gave me some hope of recovery...

As I write this, I'm in a wheelchair. It's the latest result of numerous knee surgeries to repair my cartilage. I wish I could say that I injured my knee doing something athletic and impressive, such as running a killer speed workout, squatting six times my body weight at the gym, or even winning the three-legged race at a summer picnic. But I did it in my kitchen. I slipped on a phantom slick spot that mysteriously evaporated within seconds. I landed on my knee hard. I didn't know it at the time, but that quick, hard fall punched a hole in my cartilage.

Ever since, I've been researching every conventional (and unconventional) way to heal my knee. I've had state-of-the-art surgery. I've taken supplements that I use to scoff at...and realize that they work. I've changed my eating habits. (No, I didn't give up chocolate.) In the process, I've made some startling discoveries about nutritional remedies that can help heal injuries and even prevent them in the first place. Here's what's been working for me.

Eating for Injury Prevention

There's no doubt that smart training helps prevent injuries. But so will a wholesome nutrition plan, filled with foods that will enable your body to mount a strong defense against muscle strains and tears. Here are three nutritional strategies to prevent injuries:

1. Eat more. If you followed Survivor: The Australian Outback TV series, you may have noticed how gaunt the participants appeared after subsisting for weeks on daily rations of rice. This type of chronic malnutrition puts your body in prime "injury-waiting-to-happen" mode. So, how do you know if your body needs more calories? Keep track of your weight and eating patterns. If your weight fluctuates for no apparent reason, or if the quality of your eating is sporadic and generally unhealthful, you should consider a slight increase in high-quality calories.

2. Pile on the protein. True, a high-carbohydrate diet will fuel your running. But many runners take this advice to the extreme, living on bagels, pasta, and energy bars. Besides carbohydrate, you also need 80 to 100 grams of protein a day to maintain your muscles and other soft tissues. A small 3-ounce serving of chicken provides about 25 grams of protein, a glass of milk 10, a soy burger 14, and a hard-boiled egg 6. If you're only eating one protein source a day, you're not consuming enough. Try to include some protein in every meal.

3. Don't forget zinc and iron. Athletes often skimp on these two important trace nutrients found predominantly in red meat. Though research hasn't linked zinc and iron deficiency with increased injury rates, I've noticed the connection when working with injured athletes, and so have many of my sports-nutrition colleagues. You need 15 milligrams of zinc and 18 milligrams of iron a day. Foods that are good sources of both zinc and iron include lean beef, poultry, seafood, and lentils.

Dining During Downtime

If you get injured, the length of your downtime is determined by the severity of your injury, and the degree to which your body is nutritionally prepared to handle this new stress. If you have a severe injury, you're probably wondering: "How can I avoid gaining weight?"

Relax. Even though you're not running, you're still burning calories between 5 to 15 percent more than usual to repair your tattered body. Also, for most injuries, total downtime usually lasts about 2 weeks. After that, you might not have the green light, but you may be able to do other forms of exercise, such as swimming or pool running.

But if you restrict your calories too much during this initial 2-week period, you might lengthen your recovery because your body won't have enough protein to both repair your injury and carry out typical bodily functions. Don't cut back more than 500 calories a day. And if you notice that you're losing more than a desired weight, start eating more immediately.

4. Calcium: If you have a stress fracture or a broken bone, your body really needs this important mineral. You should take in up to 1,500 milligrams a day. If you don't eat dairy products, take a supplement, or drink calcium-fortified juice.

5. Vitamin A: Your body uses this vitamin to make new skin and other tissues that are vital to your healing. New research shows that your body isn't as efficient as we thought at converting the carotenes from fruits and vegetables into vitamin A. This means you need to eat even more of them. You should have two servings of leafy greens and yellow and orange vegetables every day during your recovery. Drinking vitamin A-fortified milk is also a good idea.

6. Vitamin C: Your body needs this antioxidant to make collagen, an adhesive-like protein found in your bones, connective tissues, and blood vessels. When you're injured, collagen is the substance that glues the injured area back together. Women need 75 milligrams of vitamin C each day, and men need 90 milligrams. If you eat a diet rich in berries, cantaloupe, oranges, and other fruit, you'll easily meet this requirement.

7. Other supplements If you've been given the green light to start training again, you may want to add a supplement to the mix. Once you've injured a joint, you're at higher risk for developing osteoarthritis (a degenerative joint condition not uncommon among aging athletes). Fortunately, the supplements glucosamine and chondroitin sulfate have been shown to help decrease inflammation and improve mobility in people with osteoarthritis. You can also find many of these vitamins in a gender specific multi-vitamin.

These two supplements may also help promote cartilage growth. But it's not certain whether glucosamine, an amino sugar, and chondroitin, one of the substances that make up cartilage, work alone or need to be taken together. So for now, take 1,200 to 1,500 milligrams of each, three times a day. Why so often? These supplements don't last long in your body, so frequent supplementation ensures that they're present at all times to nourish your joints. (Warning: If you take blood thinners such as Coumadin, do not take chondroitin.)

The better you feed your body, the more likely you'll remain injury-free, and the faster you'll bounce back if you do happen to get injured. Just be patient. You'll be training again in no time.

Recipe Day!!

This one takes a little skill in the kitchen, but it sounds like a challenge you can handle...

Apple-Cinnamon Crepes

Servings: 2 servings of crepes

Ingredients:

2 whole eggs

6 ounces deli ham, diced fine

1/3 cup soy flour

1 cup 1-percent milk

1 red Delicious apple, peeled, cored and roughly chopped

2/3 cup unsweetened applesauce

2/3 cup cooked oatmeal

2 2/3 teaspoons olive oil

1/4 teaspoon cinnamon

Instructions:

In a small mixing bowl, combine eggs, soy flour and milk to form a batter. This amount of batter will make four crepes. Pour 1/2 teaspoon oil into a nonstick saute pan or crepe pan. When the oil is hot, add a quarter of the batter to pan. Cover pan with another saute or crepe pan. Cook on medium-high heat until bottom is set and crepe will move easily in pan. To turn crepe over, securely place second pan over first and turn pan over. The crepe will then be in the second saute pan. The second side of the crepe should cook for only a minute or so to color it. Transfer crepe to serving plate and repeat process to make three more crepes. (If you need more oil in the crepe pan, omit oil from crepe filling and use it for cooking the crepes.) Place apples, applesauce, oatmeal, 2/3 teaspoon oil, ham and cinnamon in another saute pan to form crepe filling. Using low heat, cook mixture until apples are tender. When ready, divide filling amount between the four crepes by placing it in a line along the center of each crepe. Fold over the sides to make a trifold. Serve immediately, two crepes per plate.

Purchase Produce At Its Peak!

Almost every fruit and vegetable is available year-round. But if you buy in-season, you get produce at its peak of flavor and nutrients. Here's a month-by-month guide to the best of the fresh.

January

FRUIT OR VEGETABLE: Clementine

WHAT TO LOOK FOR: Fruit heavy for its size

REAP THE BENEFITS: 35 percent of Daily Value (DV)

for vitamin C and a wealth of folate, a heart-healthy B vitamin.

February

FRUIT OR VEGETABLE: Rainbow chard

WHAT TO LOOK FOR: Vibrant leaves (not wilted); firm stalks

REAP THE BENEFITS: A cup of braised chard is big on fiber, calcium, and carotenes.

March

FRUIT OR VEGETABLE: Asparagus

WHAT TO LOOK FOR: Firm stalks the width of your little finger

REAP THE BENEFITS: 1 cup steamed provides 100 percent of DV for vitamin K (great for bone health) and 65 percent of folate.

April

FRUIT OR VEGETABLE: Salad greens (radicchio, mache)

WHAT TO LOOK FOR: Richly colored, nonwilted leaves

REAP THE BENEFITS: A two-cup serving supplies more than 400 percent of for vitamin A, 100 percent of folate, and a wealth of minerals, such as magnesium and potassium.

That gets you through the first few months of the year, so load up on these veggies when they're at their peak. We'll give you more in a few months, when it's closer to summer. In the meantime, here is more on this month's pick - Rainbow chard...

Chard’s leaves can be prepared like spinach. In fact, its leaves serve as a good substitute for spinach in most recipes, but they will need to be cooked slightly longer.

Chard may be steamed, sautéed, or braised, and it can be added to soups, stews, and casseroles. The leaves and stems may be cooked and served together, or prepared separately as two different vegetables. The Italians make an egg frittata with chard.

Like other leafy vegetables, chard needs to be thoroughly washed before cooking since sand and other debris tend to nestle in its leaves. Instead of using a colander and running water over the leaves, the best way to remove debris from leafy greens is to dunk and soak them in plenty of water. Place the leaves in a large bowl, pot, or sink filled with cold water. Agitate the leaves one by one, then remove individual leaves by hand and place them in another container. Pour out the water and repeat the procedure until the water is free of debris. If you will be using the greens in a salad, dry them in a spinner.

Prograde Cravers On Sale All Week!

If you love dark chocolate, I have a very big Valentine's Day present for you. Seriously.

You've got to try these things. The taste is out of this world good.

What am I talking about? Prograde Cravers, that's what. They have been dubbed the best tasting healthy snack on the planet for good reason - they taste THAT good.

Plus, they have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina.

The even better news is they are on sale all this week for Valentine's Day.

Here's everything you need to know:

- Again, because it's Valentine's Day, the sale is 14% off all purchases of Prograde Cravers

- When you checkout you will enter this coupon code to save the 14%: vday0909

- Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don't purchase these as a gift expecting them to be there for Valentine's Day itself. Buy them as a healthy gift for yourself or others.

- Sorry, Prograde Cravers are not available overseas

- The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.

- Prograde Cravers are NOT available in stores anywhere. You can only find them online here: Prograde Cravers (http://rialtowellness.getprograde.com/cravers)

Look, I'm not kidding about how great they taste. They are the EXACT opposite of the bars you are used to that taste like cardboard and chemicals. In fact, if you go to Prograde Cravers (http://rialtowellness.getprograde.com/cravers)and watch the video of a real life taste test, well, I know you will be blown away.

Yours in health!

PS - Remember, it's 14% off all Prograde Cravers purchases this week only. The sale ends this Saturday, February 14th at 11:59pm EST.

How Healthy Is Soy?

Researchers have been debating this question for years. This article may shed some light on specific concerns you may have...

Soy is the epitome of health food: Perhaps only yogurt has a stronger reputation as a food that Americans eat primarily "because it's good for you." Touted as being a heart protector, cancer fighter and a safer alternative to hormones during menopause, soy has long been seen as a miracle food.

Yet the soybean has gotten a bit of a bad rap, thanks to studies linking soy's estrogen-like chemicals with breast cancer. As a result, many women now shun the food and some men believe tofu will make them less manly.

No need to panic. The research linking animal fat to heart disease and cancer are far stronger than those connecting soy to any health problems. So, if you are considering substituting soy for meat or milk, the soybean still shines in comparison, according to Ethan Balk, associate director of the Tufts-New England Medical Center's Evidence-Based Practice Center, who reviewed the studies in 2005.

But if the question is whether to eat large amounts of soy or take supplements, the answer is far more elusive. Here's what the latest findings suggest:

Heart - The most solid evidence on soy credits it with reducing levels of "bad" LDL cholesterol. Balk's review found that eating large amounts of soy foods or taking supplements was linked to a small, but measurable, positive effect. For every 1 percent reduction in LDL levels, there is a corresponding 1 percent reduction in the risk of heart attack or stroke. Additionally, the studies found that the higher a person's LDL levels, the more soy can help.

However, soy's impact on cholesterol wasn't large enough for the American Heart Association, which reversed its position favoring soy supplements, saying that their effects were too small to warrant recommendation.

Bottom Line: It's worth a shot.

Menopausal Symptoms - Because of soy's estrogen-like effects, it has been promoted as an alternative to hormone-replacement for the relief of menopausal symptoms. But Balk's research has found little agreement among the findings. Some studies found large effects, some small, some found none at all.

Bottom Line: Inconclusive.

Breast Cancer - Certain types of breast cancer are fueled by estrogen, so there has been concern that soy might be harmful to women with a genetic predisposition to this disease. Studies in cell culture and in mice found that soy increased the growth of breast cancer cells. On the other hand, Asian women, who tend to eat a soy-based diet, have a threefold lower risk of breast cancer than Western women do—and their risk increases if they immigrate and switch to a Westernized diet. Further, a study found that soy blocked estrogen receptors in monkeys at risk for breast cancer due to high estrogen levels. This suggests soy might be protective for women at high risk.

Bottom Line: Wait and see.

The Upshot -Soy is a great form of low-fat protein, especially for people seeking to cut down on the saturated fat from meat. However, until scientists determine whether large quantities of soy are helpful or harmful to people at risk for breast cancer, moderation is best. As an alternative to fattier animal proteins, it still deserves health-food status.

Beware of the Weekend Waistline

If you're serious about cutting calories, perhaps you should start your nutrition plan - preferably the Rialto Maximize Your Metabolism Plan - this weekend. A study found that Americans tuck away an average of 82 extra calories each Friday, Saturday and Sunday compared with other days of the week. Adults between the ages of 19 and 50 were especially prone to indulging on their days off, eating an average of 115 extra calories per weekend day.

Although most people in the study got fewer calories from protein and carbohydrates on the weekend, they made up the deficit with large increases in fat and alcohol consumption, says Pamela Haines, associate professor of nutrition at the University of North Carolina and an author of the study. Over the course of the year, weekend splurging could result in weight gain of almost five pounds.

That may not seem like a lot, and - of course - everyone needs a break (and needs to reward themselves) every once in a while. But keep in mind that it can add up quickly, so just always try to be mindful of what you're putting in your body.

---------------------------------------------------------

Also, if you're wondering what types of meals and snacks a fellow bootcamper is eating, below is a sample day for her. It's interesting to see what other people eat, especially if they are as passionate about the Rialto Maximize Your Metabolism Program. (She journals:-))

Today I've had very a hectic day with a strenuous yoga class first thing in the morning, work (I work from home), an afternoon appointment, more work, and next will be an aerobic workout. Tonight I'll be watching the Biggest Loser. :-) Here's what I've been eating today:

Breakfast: 1/2 Cocoa Crisp, Prograde Cravers bar and a Brownie Batter Smoothie

Snack after yoga: 1/2 Almond Butter Prograde Cravers bar

Lunch: turkey burger (made with almost fat free ground turkey, Tex-Mex spices, 1 teaspoon olive oil, and 1/4 cup hot salsa) topped with hot salsa, a little bit of shredded reduced fat cheddar cheese, a spoonful of yogurt, a couple crumbled corn chips and lots of jalapeno pepper slices (the very HOT kind in vinegar, from a jar); raspberries for dessert

Afternoon snack/pre aerobic workout snack: I just ate 1/2 of a Chocolate Peanut Butter Cravers bar (I loooove these!)

Dinner: (will be) stir fry of tofu, bean sprouts, celery, baby bok choi, onions, carrots, oil, garlic, ginger, scallions and Bragg's

Bedtime snack: undecided

Boot campers! Congrats on making it through Weeks 1 & 2! Be sure to eat well this weekend. Lots of good quality protein combined with low glycemic carbs. See you Tuesday!