The flu isn't the only nasty bug likely to be around this winter. So whether you snag a flu shot--or not--learn in today's Lean Plate Club what foods--and yes, activity--will help you boost your immunity against colds, flu and other annoying infections this year.
How do you stay healthy? Tell us in today's Lean Plate Club Web chat. Can't join live? No problem. Just send in your questions or comments ahead of time.
In today's Health section, discover how some bottomless hunger is not always caused by lack of willpower, but sometimes by genes.
What's for Dinner Tonight?
Might as well make a great dinner while you're watching the elections returns tonight on television. (Or if you're near a computer, you can tune into washingtonpost.com's political coverage.)
If you're worried about the outcome, you may enjoy some comfort food: Macaroni and Cheese on the Light Side from Good Housekeeping magazine is ready in 40 minutes, provides eight servings (enough for friends and family) and clocks in at 340 calories per serving.
For those who want to stay glued to the television, there's Pork Tenderloin with Dijon Fennel Rub and Sweet Potato Fries. It has 300 calories and is ready in just 15 minutes.
Steamed Scrod Fillets are another option. Served on a bed of bok choy, they deliver some healthy omega-3 fatty acids, are ready in 25 minutes and have just 200 calories.
For dessert: Broiled Apples from Real Simple magazine. Yes, they count toward your daily recommended seven to nine servings of fruits and vegetables. If you want to reduce calories, you can skip the ice cream or add a dab of pressurized whipped cream from the can. It clocks in at just 25 calories for two tablespoons. Other options: a dollop of low-fat or non-fat yogurt, frozen or regular. Lemon or apple would go well.
Since some of the political pundits think we may not know the election results for a while, perhaps a slow-cooking recipe will give you plenty of options for tomorrow night's meal--or meals down the line when the election is over.
Maybe Black Bean Chili will tempt your taste buds. You can cook it overnight, using both dry beans and canned--no need to soak the beans first. And it will also provide you with some healthy fiber.
Or try Tarragon Chicken from Woman's Day magazine. (You can use milk instead of heavy cream to lower the fat in the dish.)
The prep time is just 20 minutes, then it can be ready in less than five hours in a slow cooker. (As LPCers noted in last week's Web chat, we're now into the autumnal time of year just made for these convenient devices. Don't have one yet yourself? Then check out this feature on Slow-Cook Suppers to see if they could simplify your life.)
And don't think that slow cookers are only good for casseroles and soups. They're excellent at cooking meats, which get braised for long periods at lower cooking temperatures. Epicurious offers a recipe for Braised Lamb Shanks that can make an impressive feast with little prep time--and just one appliance to clean after dinner.
Tip: If you're going to be away from home longer than the six to eight hours these recipes take to cook, then make them overnight, refrigerate in the morning and reheat when you get home. Either way, you get great flavor and healthy stuff. Your own "fast food."
Speaking of fast food, Fast Food My Way is the latest volume by celebrated chef and PBS television cooking show host Jacques Pepin (Houghton Mifflin, 2004, $30). Don't be put off by his credentials--Pepin uses many canned vegetables, and this book features many simple yet elegant preparations. For example, try his Chicken and Saffron Rice.
From a different corner of the world, there's Mexican cooking. As Judith Weinraub describes in a recent Travel section, cooking vacations to Mexico cost just a fraction of those to Europe.
Have you ever taken a cooking vacation? Got a favorite healthy recipe to share? Tell us about them in today's Lean Plate Club Web chat from 1 to 2 p.m. Can't join live? No problem. Leave comments ahead of time. Or e-mail me any time at [EMAIL PROTECTED].
Joy of Motion
Add one more item to the growing lists of good reasons to be active: As you'll learn in today's Lean Plate Club, walking 30 minutes helps reduce the risk of colds and upper respiratory infections.
UCLA researchers have also found that the ancient martial art tai chi can boost the immune system too.
"How do I find a good personal trainer?" is a question asked in a recent Lean Plate Club Web chat. Choosing a personal trainer is a topic tackled in a recent Health section. And Georgia State's Department of Kinesiology offers more helpful advice. www.gsu.edu/˜wwwfit/getstart.html
Looking for something new to jazz up your workouts? Check out Run/Walk, which is gaining interest from both those new to exercise and from former runners, including Boston Marathon winner Amby Burfoot. Learn in Runner's World how to use run/walk to increase your endurance, burn more calories and possibly avoid injuries.
Pilates continues to be a popular activity. Developed by Joseph Pilates, the latest Pilates addition is a new magazine, Pilates Style, which recently hit newsstands.
Swimming is a great indoor activity as the weather grows colder. Learn how an Irish father of three has used swimming to help him overcome the effects of his leukemia treatments. Or be inspired by Diana Gooch, 59, who used swimming to get into better shape.
Of course, swimmers can't usually listen to music while underwater. But with the release of an MP3 player that attaches to goggles, that's all changed.
Some say that facial aerobics can give your mug a workout. Learn more in today's Health section.
What new devices or techniques help you with your workouts? Tell us in today's Lean Plate Club Web chat from 1 to 2 p.m. Can't join live? Share your comments, question or tips ahead of time. Or e-mail me anytime at [EMAIL PROTECTED].
Lean Plate Club Extras
We ran out of time in last week's Web chat before the following were posted. Please know that I read all your messages and e-mail, and I respond to as many as time permits. They also become the source of future newsletters and columns, even if they don't get answered "live."
Alexandria, Va.: I want to eat more healthily, and everything I read says move away from chicken and start gravitating towards fish. But I have a problem--I am a ridiculously picky eater and I utterly hate the smell/taste/texture of fish. (I am so picky my only meat options are chicken and turkey, and I won't eat tofu because of its mushroom-like texture). Are there any food options that can simulate the many benefits of fish?
Sally Squires: You bet, Alexandria. In fact, there are a number that are rich in omega-3 fatty acids, so many that I wrote an article about them: The Omega Principle.
Washington, D.C.: A couple of colder weather suggestions for getting in some calcium. Try hot cocoa that is calcium fortified--I buy one that has no sugar added, one gram of fat per serving, and 300mg of calcium. Also, a skim latte is a great way to get in some nonfat milk. I had a decaf one today with sugar-free vanilla syrup. Yum!
Sally Squires: Thanks, D.C. And you're right to ask for that sugar-free vanilla syrup. In fact, if you want to check out the calorie counts for Starbucks beverages, it might give you a bit of a jolt. A 16-ounce latte with whole milk has 260 calories; one with nonfat milk has 160 calories. That'll wake you up! For more non-dairy, calcium-rich suggestions, take a look at this recent Lean Plate Club column.
Discovered a food find this week? Got a nutrition or physical activity question to ask? Want to tell us how you're instilling healthy habits? Join us in today's Lean Plate Club Web chat from 1 to 2 p.m. Or leave a tip ahead of time, or ask a question and come back later to read the transcript.
