Tomatoes are full of antioxidants that protect against heart disease and some cancers. This recipe turns bite-size cherry or grape tomatoes into a delicious side dish. The tomatoes are tossed in olive oil and herbs and then roasted until they are tender and juicy. Serve them with fish or use them to top whole wheat pasta.
Yield: 4 servings
Preparation time: 5 minutes
Baking time: 10 minutes
1 pint cherry or grape tomatoes
1 tbsp extra virgin olive oil
1 tbsp chopped fresh chives
1 tbsp chopped fresh basil
1/8 tsp fine ground sea salt
Preheat the oven to 425 degrees Fahrenheit. Place the tomatoes in a single layer on a baking sheet.
Drizzle the tomatoes with the oil and then sprinkle them with the herbs and salt. Stir the tomatoes gently around the pan.
Roast for 5 minutes. Remove from the oven and stir. Roast for an additional 3 to 5 minutes, until the tomatoes are warm and the skins begin to burst.
Nutrition information for 1 serving: Calories 51; Total Fat 3.5 g; Saturated Fat 0.5 g; Trans Fat 0 g; Cholesterol 0 mg; Sodium 84 mg; Carbohydrate 5.6 g; Fiber 1.1 g; Sugar 3.5 g; Protein 1 g; Vitamin A 674 IU; Vitamin C 28 mg; Calcium 18 mg; Iron 0.9 mg
A vacation spot that supports an active lifestyle keeps you motivated during travel. Fitness-focused cities offer bike lanes and pedestrian-friendly paths and crosswalks, and places with beautiful scenery provide an enjoyable environment that encourages you to get moving. In these locales, sitting in a lounge chair might be less inviting.
Choose your hotel wisely.
It’s tempting to choose out-of-the-way hotels to get a better price. Unfortunately, these hotels often force you to jump in the car to sight-see. Instead, choose lodging that is accessible to local attractions. Park the car and walk to restaurants, museums, and other sites.
Do your restaurant research.
If you don’t eat healthy meals during your vacation, you won’t feel like being active. Eating heavy, high-fat fried foods and overloading on carbohydrates and alcohol can make you lethargic and unmotivated. Find the best healthy restaurants, and make sure they are accessible from your hotel. Enjoy some treats, but stick with your usual healthy fruits and vegetables, whole grains and lean protein to stay energized and active.
Plan an activity each day.
You don’t have to work out on vacation to stay fit. Incorporating activity into your travel to-do list is a healthy way to spend time away from the gym. Take a walking tour of local sights, hike to the end of a trail for great views, sign up for a bike tour, or learn a new watersport. If you turn your exercise into fun, you’ll stay active on vacation without sacrificing time with friends and family.
Meal delivery services that bring recipes and ingredients to your door are a growing trend for those who want to cook more. If your goal is weight loss, your priorities may be different than the average consumer. Below are a few things to investigate as you choose a meal delivery service that is right for you.
Are there options that meet your weight loss needs?
Many of these services provide healthier options, but that doesn’t always mean they will fit your calorie and nutrient needs for weight loss. Some recipes can look deceivingly healthy, only to have upwards of 900 calories and over 1,000 milligrams of sodium in a serving. It’s important that the nutrition information for the recipes be available to you before you make the commitment to sign up for the service.
Do the meals contain enough vegetables?
The goal of these services is to make cooking easier, which means many recipes turn to simple ingredients like pasta and rice. Others may contain only a piece of fish and a starch like mashed potatoes. Be sure the recipes offered use plenty of vegetables for balanced nutrition. If you find yourself constantly adding your own salad to every meal, the delivery service may not be a good investment.
Does the amount of prep fit your needs?
New recipes can help prevent boredom and help you discover new foods you enjoy. It’s important to be realistic about how adventurous you want to be in the the kitchen. If the recipes you order are filled with unfamiliar ingredients and require more skill than you expect, at the end of the week you might find your shipment still sitting in the refrigerator with other untouched ingredients. If you are new to cooking, choose a service that provides simple, healthy foods and plenty of instruction to keep you from feeling overwhelmed.
Is there a local service available?
Many delivery services operate nationally and regionally, but more and more local services are popping up in larger cities. While either can be a good option, local services are worth exploring. Recipe kits shipped from far away may contain ingredients that have wilted or spoiled during transit. If a local company is sourcing from farms and stores nearby, your ingredients may be fresher than what national companies can provide.
Adding extra vegetables to your favorite side dishes is a great way to increase nutrients and decrease calories. Make a traditional rice pilaf more nutritious by using whole grain rice, broccoli, peas and carrots.
Serving Size 1/6 recipe
Amount Per Serving
Calories from Fat
% Daily Value*
Total Fat 1.1g
0%Saturated Fat 0g
Trans Fat 0g
Total Carbohydrate 25.4g
Dietary Fiber 2.6g
Vitamin C 29%Vitamin A 61%
Iron 5%Calcium 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Yield: 6 servings
Preparation time: 10 minutes
Cooking time: 50 minutes
2 ¾ cup water
1 cup dry long grain brown rice
1 cup shredded carrot
1 cup finely chopped fresh broccoli
½ cup fresh or frozen peas
1 tbsp chopped fresh chives
¼ tsp garlic powder
¼ tsp fine ground sea salt
¼ tsp ground black pepper
In a large saucepan, bring 1 ¾ cups of the water to a boil. Add the rice. Reduce the heat to medium, cover and simmer for 45 to 50 minutes, until the rice is tender and all water has been absorbed.
Bring the remaining 1 cup of water to a boil in a large saucepan over high-heat. Add the broccoli and carrots and cook for 2 minutes. Add the peas and cook for 1 more minute. Remove from the heat and strain the vegetables in a colander.
Add the vegetables to the rice. Sprinkle in the chives, garlic powder, sea salt and black pepper. Stir to combine all ingredients and serve.
Once you commit to your weight loss goals, you may want see changes fast. It can be discouraging to learn you should lose weight at a slow and steady pace, but stick with it. There is good reason for this approach to fitness.
A safe rate of weight loss
Health experts recommend a weight loss of 1 to 2 pounds per week. This rate requires a deficit of 500 to 1000 calories per day that can be achieved by eating fewer calories and increasing physical activity.
Benefits of a slow and steady loss
Permanent weight loss requires incorporating healthier habits you can live with. This involves satisfying hunger and cravings in a healthy way by eating more fruits and vegetables, smart snacking and reduced portion sizes. It also means finding an exercise routine you enjoy. The result is a gradual pace of weight loss that you can stick with to reach your goals. It takes time to create these habits. But once they become a part of your lifestyle, losing weight and maintaining that loss becomes easier.
With a slower rate of weight loss, your body metabolizes fat to provide energy and offset your calorie deficit. You will maintain lean muscle mass and you will feel more toned and fit. By eating a healthy diet and maintaining a balanced exercise program, you avoid the risk of feeling fatigued, irritable and unable to concentrate.
Dangers of rapid weight loss
When first starting a weight loss program, you may see a rapid drop of up to 10 pounds in the first couple of weeks. This can be due to changes in your eating habits and water weight loss. After that, weight loss should slow. By continuing to lose weight rapidly, you risk losing muscle, something that can lower your metabolic rate over time.
Rapid weight loss can also require unhealthy habits that are difficult to maintain long term, such as eating too few calories and exercising at intensity levels higher than what is appropriate for your fitness level. Unhealthy pills, supplements and food restriction can also be a part of a rapid weight loss program.
These practices can put you at risk for nutrient deficiencies and overuse injuries. Once the diet ends, the chances are greater that you will return to old habits and gain back any weight you lost. Avoid these dangers, aim for gradual weight loss, and keep healthy, permanent change the goal of your fitness program.