15 tips for lowering your cholesterol naturally

Many factors contribute to the development of heart disease or stroke. Genes and gender play a role, but for most of us, what we eat is an important factor as well. The good news is that a few small changes to your diet can help lower your cholesterol, which in turn will lower your risk for heart disease and stroke. Here are 15 heart-healthy eating tips to help you in the fight against high cholesterol.

1. Eat meat sparingly. Relegate meat to a minor part of your diet instead of making it the centerpiece of most meals. Trim off fat and skin from meats and poultry. Avoid fatty cuts of beef, pork, and lamb; instead choose lean meats, or substitute fish or skinless white-meat poultry. When dining out, choose a smaller portion of meat, or meatless pasta or fish dishes.

2. Opt for low-fat dairy products. Avoid dairy foods that contain whole milk or cream; instead, use low-fat or nonfat versions.

3. Watch the snacks. Choose low-fat snacks (homemade popcorn, carrots, dried fruits, or fresh fruits) instead of high-fat ones (potato chips and candy bars). Avoid store-bought bakery products unless they are explicitly low in saturated fats and free of trans fats.

4. Cut down on saturated fat in cooking. Use liquid cooking oils rather than butter or margarine. Use nonstick pans. Instead of frying your food, bake, broil, roast, steam, or stew. Discard drippings, and baste with wine or broth.

5. Avoid palm and coconut oils. Most vegetable oils are unsaturated, but these two contain mostly saturated fat. Choose canola, sunflower, safflower, corn, soybean, olive, and peanut oils.

6. Reduce dietary cholesterol. Strive to eat less than 200 mg of dietary cholesterol a day. Limit eggs to no more than four egg yolks per week; two egg whites can replace a whole egg in most recipes. Limit lean meat, fish, and poultry to no more than 6 ounces per day (a 3-ounce portion is about the size of a deck of playing cards). Stay away from cholesterol-rich organ meats, such as liver, brains, and kidneys.

7.  Increase complex carbohydrates and fiber. Emphasize foods with complex carbohydrates—such as fruits and vegetables, whole-grain products, and legumes (dried beans and peas)—that are low in calories and high in fiber. Eat more water-soluble fiber, such as that found in oat bran and fruits. This type of fiber can significantly lower your blood cholesterol level when eaten in conjunction with a low-fat diet.

8. Eat fruits and vegetables. To protect your heart, eat plenty of fruits and vegetables.

9. Go for nuts. Nuts are associated with a lower risk of heart disease. They’re a healthful and filling source of protein, but go easy on them; they have lots of calories, so too much could cause weight gain.

10. Add fish to your diet. Countries with high fish consumption have a lower risk of death from all causes as well as from cardiovascular disease. Like nuts, oily fish contain the essential fatty acids known as omega-3s and omega-6s. Since our bodies can’t make these, we have to eat foods that contain them to gain their benefits, which include improved cholesterol levels.

11. Reduce salt intake. High blood pressure is a major risk factor for cardiovascular disease. Diets high in salt increase risk of hypertension.

12. Avoid trans fats. According to the Institute of Medicine’s Food and Nutrition Board, there are no redeeming qualities to trans fats, and no safe levels. They raise LDL cholesterol and lower HDL cholesterol. The National Cholesterol Education Program urges people to eat as little as possible. Avoid or eat only very small quantities of foods that list hydrogenated oil or partially hydrogenated oil among their first ingredients. These products contain a lot of trans fat.

13. Drink alcohol only in moderation. Regular, moderate drinking can reduce the risk of cardiovascular disease, but heavy drinking negates the benefits. Moreover, the advantages aren’t strong enough to recommend alcohol for anyone who doesn’t already drink. For those who do, the Dietary Guidelines for Americans recommend no more than one drink a day for women, and one or two drinks a day for men.

14. Read labels carefully. Avoid prepared foods that list any of the following among the first few ingredients: meat fat, coconut or palm oil, cream, butter, egg or yolk solids, whole milk solids, lard, cocoa butter, chocolate or imitation chocolate, or hydrogenated or partially hydrogenated fat or oil. Watch out for fast foods and other unlabeled products; when you don’t know what you’re getting, eat sparingly.

15. Change strategies. If three months of healthy eating doesn’t bring your total and LDL cholesterol levels into the desired range, consult your physician and a dietitian. If the numbers still don’t budge after six months, it may be time to consider medication.

More Information:  http://www.health.harvard.edu/healthbeat/HB_web/15-tips-for-lowering-your-cholesterol-naturally.htm

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Women, Weight Loss and Cancer Risk!

DID YOU KNOW?

One of the big findings from AICR’s new report is that excess body fat increases a woman’s risk of endometrial cancer. Research already shows that being overweight increases risk of other cancers, such as post-menopausal breast and colorectal.

Maintaining a healthy body weight plays a key role in good health for both men and women – but as women, there are unique obstacles we face that can make weight loss a bit harder. Here are a few weight challenges I’ve seen women face and ways to overcome them.

• Calorie needs. Women generally have a slower metabolism (due to differences in body build) compared to men. For example, the calorie needs for a sedentary, 35 year-old women who is 150 pounds and 5’5” inches tall are about 1,800 per day, while those for a man of the same age, height and weight are about 2,000 calories per day.

Overcome it by making healthier choices at restaurants (swap the fries or mashed potatoes for steamed vegetables) and keep portions in check. Recognize everyone has different calorie needs – eat based on your own hunger and fullness, not based on what others are eating.

• Pleasing the whole family. If you’re like many women, you do most of the cooking for your family so you might know how difficult it can be to please everyone (especially if you live with picky eaters!).

Overcome it by always including a couple vegetables with the meal (use fresh, frozen or canned). That way you can fill up on a low-calorie nutritious options and it will give your family members a choice.

Don’t cook with added fats and salt; instead, let other household members add these things to their own meals if they want. This will help you ensure your dish is healthier, despite how others want to eat their food.

• Menopause-induced weight gain. Women often gain weight during menopause due to decreased energy needs that come with aging, hormonal changes that can lead to increased weight gain around the abdomen, genetic factors, or other life stressors that may occur around this time (such as children leaving the house).

Overcome it by moving more and eating less. Plan to increase your activity levels by adding in an extra walk, signing up for a gym class with a friend or taking the stairs more often. Combine that with lowering the total amount of calories you eat in a day – one way to do this is to increase your vegetables at meals while decreasing the amount of meats along with noodles, rice or other starchy foods.

• Post-partum weight retention. Many women have trouble losing all the extra weight gained during pregnancy.

Overcome it by striving to achieve a healthy body weight before pregnancy, aiming to gain only the amount of weight recommended by your doctor during pregnancy, and breastfeeding your baby. Breastfeeding is associated with a number of health benefits, including a reduction in breast cancer risk and helping with weight loss (along with benefits to your baby too!).

What factors make it most difficult for you to lose weight?

Sonja Goedkoop, MSPH, RD, is a clinical dietitian at the Massachusetts General Hospital Weight Center. She has a passion for promoting a healthy lifestyle and reducing obesity through improved nutrition and physical activity. You can follow her on twitter @SonjaGoedkoopRD.

http://blog.aicr.org/2013/09/18/women-weight-loss-and-cancer-risk/?utm_source=rss&utm_medium=rss&utm_campaign=women-weight-loss-and-cancer-risk

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11 Ways to Boost Your Self-Esteem in Less Than an Hour!

11 Ways to Boost Your Self-Esteem in 

Less Than an Hour....

If you have... 1 second:

Sit up straight.

Research suggests that people with good posture have more confidence in their thoughts than slouchers.

2 seconds:

Practice Good Scents.

One study found that women felt more confident in social, business and romantic situations when wearing perfume.

3 seconds:

Knock Wood.

Psychologists have shown that embracing superstitions and carrying good luck charms can help you perform tasks better.

5 seconds:

Nod Along.

When you nod your head while listening to someone, research has shown that your belief in what you're thinking is heightened.

10 seconds:

Flirt.

Social psychologist Laura Kray, PhD, has demonstrated that smiling, laughing and engaging in slight physical contact when negotiating can help you win the day.

12 seconds:

Get pumped.

For a quick shot in the arm, life and business strategist Tony Robbins practices a unique ritual—and, crazy as it sounds, it works. Shake out your body, clench your hands like claws, and rock back and forth, breathing in and out quickly. Stop moving, then shake out your body again. Now clap, shout the word "Yes!" five times—and head out there to face the world.

2 minutes:

Strike a Pose.

Standing for two minutes in a "power pose"—think of Wonder Woman, with her feet flat on the ground, shoulders square, and hands on her hips—can help you feel 40 percent more powerful than sitting with your arms crossed.

10 minutes:

Focus on your breathing.

Those who regularly practice Buddhist mindfulness meditation report increased self-acceptance.

15 minutes:

Grab a cup of joe.

One more reason to love your latte: 100 milligrams of caffeine has been shown to increase alertness, energy and confidence.

20 minutes:

Break a sweat.

Science long ago proved that exercise enhances your mood—but did you know that a 20-minute workout can sharpen your state of mind for a whopping 12 hours?

1 hour:

Assemble a confidence toolbox.
Carol Dweck, PhD—professor of psychology at Stanford University and author of Mindset: The New Psychology of Success—says that a well-chosen array of objects can give you a major morale boost. (Provided you keep them hidden away "in a drawer or on a bookshelf," says Dweck, "so that when you come upon them or seek them out, their associations are still potent.") Here's what to include in your collection:

Proof that you can be bold.
Did you keep the phone number your now husband gave you—after you asked him out? Or the party hat you wore when you started a conga line at a friend's birthday bash? "Letting loose makes you feel assertive," says Dweck, so hang on to evidence that you know how to bust out of your shell.

A photo of those closest to you. 
"Feeling loved is a source of strength," says Dweck—in part because it provides a social safety net: You're more likely to take a leap when you know there are people who will catch you if you fall. 

A symbol of a new endeavor, 
like a French-to-English dictionary if you're learning a language, or a snapshot if you're taking up photography. "You can derive confidence from the fact that you're pushing yourself," Dweck says. 

A token of improvement. 
Were you once hopeless at finishing crosswords, but now you're acing the Sunday edition? Or maybe you couldn't run a block six months ago but you just completed a 5K. If so, don't pitch that puzzle or your number from the race. Quantifiable achievements provide an instant jolt of self-esteem because they make it easy to measure progress. 

A biography or magazine profile of your idol. 
Dweck has her students research personal heroes to learn how they became successful. "The students get inspired because they see that everyone has setbacks," she says. 

An invitation to an upcoming social event. 
Reminders of future get-togethers bring to mind relationships with loved ones. And, says Dweck, "looking forward to something keeps you focused on good things to come." 

A token from a time you were there for someone— 
say, a thank-you note from a friend. "Contributing to another person's life boosts self-esteem, especially when it helps them make progress toward their own goals," says Dweck. 

LEARN MORE....... http://www.oprah.com/spirit/Quick-Confidence-How-to-Boost-Self-Esteem#ixzz2fjbNGuVP

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9 Habits of People Who Love the Weight They're At ~

9 Habits of People Who Love the Weight They're At:

They're healthy—but not stick-skinny. They eat well—most of the time. And while they don't love shopping for a swimsuit, they're totally fine with being spotted wearing one.

They never just say no.

And they never say, "I can't," either. When researchers studied the different ways in which women refuse temptation, they found that those who reported that they say "I don't" are not only more likely to keep their resolve, but they also reported feeling stronger senses of autonomy, control and self-awareness. In the study, published in the Journal of Consumer Research, the researchers concluded that saying "I can't" makes us feel deprived—and when red velvet cupcakes and deprivation go head-to-head, we all know who wins. On the other hand, the women in the study who reported that they say "I don't" reported feeling so empowered that some kept using this strategy after the study ended.

They hold their head like they're balancing something on their chin—à la F. Scott Fitzgerald's Jordan Baker.

Research has shown that "power poses," like standing tall with shoulders pulled back, chin up and not tucked into your chest, can boost your levels of testosterone (the hormone linked to having a sense of power and self-confidence) and lower the levels of the stress hormone cortisol. (In photos, this power pose helps you avoid looking like you have a double chin).

At the beach, they pick a spot farthest away from the friend who refuses to take off her sarong.

Confidence can be contagious—and so can low self-esteem. Women are strongly influenced by their friends' body issues, found a 2012 Canadian study published in the journal Sex Roles, and if our friends feel pressure to be thin, we do, too—regardless of the shape either of us are in. If your good friend starts obsessing over calories, maybe steer her toward the topic of exercise, because the study found that conversations focused on working out led to less body dissatisfaction for everyone involved.

They don't waste time looking at other people's online photo albums.

Yes, multiple studies tell us that poring over friends' edited, curated, Instagram-filtered Facebook photos can make us feel kind of crummy. Still, more than half of the 600 young women in one study admitted that they compare themselves to others when they view photos—and about the same number said that they wished they had the same body or weight as the person pictured.

They take mirror vacations.

Women tend to look at themselves in the mirror between 30 and 70 times a day, says Kjerstin Gruys, the author of the memoir Mirror, Mirror Off the Wall, and a sociology PhD candidate at the University of California, Los Angeles. Gruys, who had long struggled with poor body image, decided to go for an entire year without checking out her reflection and says that living mirror-free helped her break her obsession with what she looked like. "My husband told me I seemed more relaxed, and he noticed I was covering myself up less when we were alone together," she says. You don't need to smash the reflective surfaces in your home; Gruys says that going camping for a weekend can be just as effective.

They dress for their curves (and their lumps, bumps and ripples).

"Always be on the lookout for pieces that fit the odd part of you," says fashion blogger Chastity Garner. On her website, The Curvy Girl Guide, Garner posts photos of herself in outfits that highlight one of her favorite features (her curves) and also flatter, minimize or disguise the parts she's less fond of (her secret!). Garner suggests building a look to camouflage the tricky body part—tea-length skirts that cover chubby knees, for example—and buying items that fit the largest part of you, and then getting them tailored to fit from there.

They Zumba for Zumba's sake.

Doing any type of exercise on a regular basis makes people feel better about their bodies—even if they haven't seen any physical results yet, found researchers at the University of Florida. Exercising a few times a week also helps you build immunity to life's minor stressors and slights, explains clinical psychologist Jasper Smits, PhD, in Exercise for Mood and Anxiety, helping you brush off insensitive or thoughtless comments.

They always carry a lightsaber...

...aka a packet of nuts, an apple or some other snack to defend against that desperate hunger that overtakes us when we've gone too long without eating. They know that quickly scarfing down even the healthiest of meals makes us feel bloated and that bingeing on fatty foods (which we're more likely to do when famished) makes that feeling last longer, because fat takes more time to digest than protein or carbs. That's why nutritionists are always telling us to keep hunger at bay with healthy snacks.

They respect their legs for helping them hold that warrior one pose.

Women who practice yoga reported higher levels of satisfaction with their bodies, a lower likelihood of self-objectification and fewer eating disorders than women who do aerobic exercise or none at all, found Jennifer J. Daubenmier, a social psychologist who studies mind-body health approaches. This probably has a lot to with how yoga cultivates an awareness and appreciation of different body parts, Daubenmier explained (think of an instructor urging you to "feel your legs anchoring you to the earth"). Also helpful: yogic breathing, which demands that you not only relax your belly but also fill it with air.

FIND out more:  http://www.oprah.com/health/Body-Image-Confident-Women-Be-Confident

http://www.oprah.com/health/Body-Image-Confident-Women-Be-Confident

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Smiley 360

SMILEY 360

This is an AWESOME site for anyone looking for FREE items as well as Coupons. I started using Coupons about a year ago, the first month I saved over $200 and now I save between $250 - $444 a month.

I use this site as part of my daily journey finding ways to save money.

Smiley360 is a community for vocal consumers who love to share their opinions with friends about the brands they've tried. As a member of Smiley, we’ll invite you to special “missions,” where you’ll get the first look into new and exciting products to experience, all for free! All we ask in exchange is you to share your honest feedback. We equip all our members with a suite of sharing tools to easily post feedback to friends, both online and offline. The more conversations you start about the products you’ve tried, the more Smiles you’ll earn. Smiles are Smiley360’s point system, which help you get exclusive access and special opportunities from us. To learn more about Smiles.

Qualify to Try Products and Services (for free!)

Joining the Smiley community gives you the opportunity to try some of today's most popular brands, as well as discover new brands. Members can qualify for Smiley "missions" where you'll receive a free product or experience to try. Missions are designed to match your lifestyle and interests, so you'll receive experiences best suited for you. Get free stuff? Sounds too good to be true! It's not. The brands we work with want to hear what you think about their products. You'll never have to pay a penny.

Do you love to try new products and services? Have you ever tried a product and thought, "This would be so much better if..." As a Smiley member, you can provide this kind feedback directly to the source, as well as share what you think with your friends, both online and offline. Smiley members get inside and exclusive looks at new brands, new products, and new online content -- how cool is that?

For participating in this Smiley Trial Mission, you’ll earn real Smiles, and a chance to earn Smiles by referring your friends!

Now it’s time to start your first mission. Use this mission to get familiar with the Smiley sharing tools like sharing on Facebook, Twitter, Face2Face and Smiley Connect.

SO MUCH FUN....

http://smiley360.com/2183986.cfm

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Deceptively Fattening Foods in Your Supermarket Cart

Deceptively Fattening Foods in Your 

Supermarket Cart

Apple and Banana Chips

We knew fresh fruit trumps dried in almost every nutrition department—but we were shocked to see just how big the difference is when it comes to the two most popular fruits in America: apples and bananas. Elizabeth Somer, registered dietitian and author of Eat Your Way to Happiness, says these snacks—which we'd considered only slightly less good for you than the real deal—can be the caloric equivalent of a potato chip. Indeed, a raw apple has about 65 calories and 0.2 grams of fat, while some 1-ounce servings of the chips have 140 calories and 7 grams of fat (from canola or sunflower oil, and corn syrup). A raw banana, meanwhile, has about 90 calories and 0.3 grams of fat, versus 150 calories and 10 grams of fat in a serving of the crunchy version (many manufacturers deep fry the chips in coconut or sunflower oil so they crisp up).

Salads Kits in a Bag

Somer says bottled salad dressing is one of the top sources of fat in women's diets, and it turns out that a little pouch of the stuff—even if it is surrounded by great big handfuls of fresh, crisp greens—can be extremely high in calories and fat. For instance, 1 serving of a Caesar-salad kit—which comes with shaved cheeses, roasted-garlic croutons and dressing—can contain 180 calories and 14 grams of fat. You don't have to avoid the dressing entirely, but it would be wise to use it sparingly.

Bottled Iced Tea

Tea's benefits are well-known; green tea, in particular, has been shown to lower the risk of heart disease and stroke. However, Somer says many of the iced teas for sale at supermarkets and in restaurants are basically sugar water, containing anywhere from 12 to 21 grams of sugar per serving. Plus, research shows homemade iced tea retains more antioxidants than store-bought.

Bran Muffins

We're never quite sure who the winner (or loser) should be in the Baked Breakfast Goods Olympics: muffins, bagels or croissants? But among the carb- and butter-laden competitors, a bran muffin appears to be a wise choice...right? Actually, Somer says, these healthful-seeming breakfast items can have up to 500 calories and 20 grams of fat. If you really want to order one alongside your latte, go for it—but split it with a friend, since one muffin is often closer to the equivalent of 3 to 4 servings.

Chocolate Milk (Surprise!)

And now, for some good news: Somer says that when you're craving something sweet, low-fat chocolate milk can actually be a healthy alternative to a cookie or a handful of candy (it’s also an effective—and tasty—post-exercise treat). Horizon now makes a DHA Omega-3-fortified version that has 150 calories and 2.5 grams of fat per serving.

GRAB THESE AND MORE...

http://www.oprah.com/food/Unhealthy-Healthy-Foods-Fattening-Foods

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6 Breakfast Ideas for People Who Hate Breakfast

6 Breakfast Ideas for People Who Hate Breakfast

Pizza

Top Chef's Mike Isabella loves eating a leftover slice cold out of the fridge for breakfast so much that he created a collection of breakfast pizza recipes for O. Some are topped with brunch-friendly ingredients like bacon and eggs, but it's Isabella's more unusual combinations that have us hooked, such as strawberry jam with goat cheese; and mushrooms with smoked mozzarella. If you don't have time to make homemade dough, use the pre-made version from the grocery store.

Fish

The British have kippers, the Japanese have grilled mackerel, and here in the U.S., we have lox. But what about eating a poached or broiled fish fillet in the morning? There's something decadent about it (especially when the fish—which in this New York Times recipe is flounder—comes with a sunny-side-up egg). There's also this quick, simple broiled salmon recipe, which is rich in omega-3 fatty acids, vitamin E and iron.

Salad

If the thought of crunchy lettuce and carrots at 8 in the morning isn't any more enticing to you than fruit and yogurt is, broadening your definition of salad could help. Go beyond crisp vegetables like iceberg and cucumbers (their associations to lunch and dinner are hard to shake) and consider softer ones like butter lettuce, avocado, mushrooms and roasted tomatoes, or sweeter ones such as roasted butternut squash and sweet potato. Dress lightly with olive oil and then finish the dish with (you guessed it) a fried or poached egg. Your plate will look striking and have a wake-you-up contrast of warm and cool.

Cookies

Whole grain baker Kim Boyce's Ricotta Breakfast Bars—which are made with barley flour, pecans, prunes, ricotta and poppy seeds—look a lot like biscotti, and Ellie Krieger's version of breakfast cookies—with whole wheat pastry flour, cinnamon, nutmeg, mashed carrots, rolled oats, bran cereal flakes, raisins and walnuts—fall somewhere between cookies and granola bars. If you're going to eat a sweet breakfast, these will keep you sated much longer than a bowl full of sugary cereal.

Jook

Cecilia Hae-Jin Lee, author of Quick and Easy Korean Cooking, says this thick, smooth rice porridge (it's often referred to as a Chinese or Korean take on Cream of Wheat) is a hearty breakfast, especially in winter. There are many types, both sweet and savory. Unlike Western breakfast cereal, which often gets its flavor from toppings, jook add-ins go in during cooking. The result is a deeply flavored, creamy hot cereal you might just fall in love with. Mark Bittman makes jook with ginger, bacon and scallions, or he varies it with shiitake mushrooms, carrots, peas, chicken, pork or seafood. Lee grew up eating it with red beans and honey, pumpkin or black sesame seeds.

Freezer Foods

Push your shopping cart past the frozen waffles, bagels and breakfast burritos to the savory end of the aisle, where you'll find pocket sandwiches, sweet potato pancakes, pot stickers, samosas, rice bowls and more. These would all be excellent breakfast stand-ins for anyone whose palate is adverse to breakfasts doused in syrup or topped with dried fruit. And meals with beans will definitely keep you full until lunch. A few to try: Amy's Organic Beans and Rice Burrito with cheddar cheese and Kashi Black Bean Mango, a whole grain pilaf (left).

GRAB THESE RECIPES:

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Protein-Rich Breakfasts for People Who Hate Eggs

The 3-Minute Burrito That'll Keep You Going for Hours

While so many breakfast wraps include eggs, this one relies on black beans for protein. Fill a whole wheat tortilla with a half-cup each of cooked black beans and sliced, roasted peppers, along with a sprinkling of shredded cheese, salsa and chopped cilantro. Roll up and store in the freezer, wrapped in plastic. In the morning, remove plastic, wrap loosely in a damp paper towel and microwave 3 minutes.

The All-in-One Rev-er-Upper

Get your caffeine fix and your morning meal all in one with this frothy smoothie, which incorporates a double shot of espresso, vanilla soy milk, cashew butter and a frozen banana. The shake contains 6 grams of protein, which is about the same amount you'll find in 1 egg.

A Savory Mix You Can Nibble on All Morning

Trail mix can be healthy—if you make it yourself and keep the portions reasonable. This combo is packed with good-for-you ingredients, and will keep your energy up until lunch. Mix together a cup each of unfrosted, shredded Mini-Wheats and popcorn, and an eighth-cup each of toasted pumpkin seeds and cashews (plain are fine, but Trader Joe's Thai Lime & Chili Cashews are even better).

The Veggie Scramble That's as Hearty as Any Blue-Plate Special

Vegan and vegetarian cooking instructor Colleen Patrick-Goudreau knows that preparing tofu can be tricky—especially with the dizzying range of textures and styles available at supermarkets—but she promises that if you start with the right kind, you'll get delicious results. The secret to making a perfectly fluffy, non-watery scramble, Patrick-Goudreau says, is using extra-firm tofu (and squeezing out some of the water before you begin cooking). It's perfect in a tortilla with salsa, or topped with fresh herbs.

A Sandwich with Some Heft

Instead of making a traditional peanut butter and jelly sandwich, try apple slices and almond butter on a toasted whole wheat English muffin or flat bagel. The fruit contains less added sugar than jelly—and it also provides a nice crunch to contrast the smooth nut butter.

The Brunchy, Meaty—and Healthy!—Casserole

This big breakfast bake is made from grits, instead of the usual cheese, but it's no less comforting. It'll energize you, too, since it includes turkey kielbasa, which is lower in calories and saturated fat than pork sausage yet still high in protein. You can make a batch, and when it's cool, cut it into individual portions and refrigerate to eat later, either at room temperature or reheated.

A Dessert-Inspired Way to Start Your Day (with No Sugar Crash)

We're all for indulging in cheesecake for breakfast, if only it didn't come with a sugar high, and then hunger pangs an hour later. Not this tasty meal: It delivers creaminess and a sweet hit, thanks to skim ricotta cheese and sliced strawberries. Spread a few spoonfuls of cheese on large fiber crispbreads, add fresh mint leaves if you like, top with the fruit and you'll stay sated all morning. 

GRAB THE RECIPES HERE:

http://www.oprah.com/food/Breakfast-No-Eggs-Breakfasts-High-in-Protein

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Dr. Phil: 3 Ways to Get Stronger Relationships

Dr. Phil: 3 Ways to Get Stronger Relationships

Think about the ten most important people in your life, and then ask yourself: "Do I get what I want and need from my interactions with them? And am I investing enough time and effort to make sure my bond lasts?" Answering these questions is a starting point for freshening up a relationship—and believe me, just about every relationship could use a tweak. Luckily, it's in your power to break a bad pattern, even one that seems entrenched. Try these simple techniques to transform your dealings with your partner, coworkers, and friends. 

The Issue: The Thrill is...Going.

The Redo: Change the Vibe. 
At the beginning of our marriage, my wife, Robin, and I got into the habit of griping about the day's frustrations as soon as we got home from work. After a while, though, I realized that if you discuss only problems with your partner, there's a good chance you'll develop a problem relationship. I'd read that the initial moments of an interaction can set the tone for the rest of the encounter. That's why Robin and I have instituted the First Four Minutes Rule, which prohibits us from complaining until we've spent a few moments together. Even if our house was on fire, we'd probably let 240 seconds elapse before allowing ourselves to mention it. I suggest you take the same approach with your partner. Before you say anything else, tell a funny story, or talk about how much you missed each other. Your first words don't have to be romantic or earth-shattering—just positive. 

The Issue: You Aren't Getting Along with A Coworker or Boss.

The Redo: Reassert Your Rights. 
Interpersonal conflict often arises when one of two parties doesn't feel valued, appreciated, or respected. If that's your situation, it's your responsibility to teach the other person to treat you better. Start by being up-front about your needs. Back in graduate school, I had a professor who was condescending, missed appointments, and assigned ridiculous last-minute projects, all the while telling me I'd never succeed. One day I decided to share how I felt: I wanted her to appreciate that my time was as valuable as hers, and that I was taking her class to learn, not for her to browbeat me. I promised to represent our program well, but in exchange, I needed her to treat me with respect—and ultimately, she did. 

The Issue: A Friendship Feels Like an Obligation, Not a Pleasure.

The Redo: Make Sure You Truly Connect. 
Maybe you have a pal who expects to talk or text with you daily, and you just don't have the time or energy to do so. The next time you meet in person, make an effort to show you're concentrating on her. Sustained direct eye contact fosters a level of intimacy that's lacking in so many interactions today, especially between friends. We hang out together but apart—all of us peering at our smartphones and glancing only occasionally at one another. Think about it: When you don't look someone in the eye, you're telling her she's not worthy of your full attention. The more focused you are on your friend when you're together, the less likely it is that she'll demand more of your time when you aren't. You'll get the space you want, without sacrificing the closeness every friendship needs. 

Dr. Phillip C. McGraw's daily talk show is entering its 12th season. He has written seven best-selling books; his latest is Life Code: The New Rules for Winning in the Real World (Bird Street). 

Read more: http://www.oprah.com/relationships/How-to-Improve-Your-Relationship-Dr-Phils-Advice#ixzz2efqcM2tY

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Weight Loss: Keep Trying and Follow 7 Habits for Success

Weight Loss:

 Keep Trying and Follow 7 Habits for Success

If you’ve been through yo-yo dieting cycles and have heard that you may find it harder to lose weight again, don’t despair. The latest findings for postmenopausal women and weight loss show that - even with previous yo-yo dieting - you are just as likely to be able to lose weight as those who haven’t dieted.

For more good news, another study of postmenopausal women and weight loss shows specific eating behaviors that are linked with successful weight loss (short- and long-term). Researchers looked at individual strategies women used for weight loss at six months and then after 4 years. Some were in a life-style/weight loss education program and some were in the control group. You can read more about the study in the AICRblog. Following are the strategies they studied and how they worked.

7 Habits of Successful and Healthy Weight Loss

1. Eat Dessert Half as Often. At six months the biggest losers (those who lost at least 22 lbs) cut their desserts from about 15 to 5 servings per month. At four years those who lost the most weight were eating, on average, about 7 desserts per month.
2. Get the Sugary Beverages Out. At both six months and four years, cutting sweetened beverages from an average of 1 per month to almost none linked with losing the most weight. Here are some great ideas for zero calorie refreshing beverages.
3. Color Your Plate with More Veggies and Fruit. This strategy was the biggest winner and paid off most at the four-year mark. Women who lost the most weight upped their vegetables and fruit servings from less than 4 to more than 5 per day. If you’re looking for ways to get more of these cancer-fighting foods in your diet, sign up to receive our weekly Health-e-Recipe.
4. Forgo the Fried Foods. During the first six months of the study, women who lost the most weight, cut back on fried foods from over 10 servings to about 2 per month. By four years, they were eating about 5 servings per month, so they were eating half as many fried foods as they had at the start.
5. Moderate the Meat and Cheese. This seemed to be more of a long-term strategy for weight loss. After four years the big losers were eating fewer meats and cheeses (about 1/2 ounce less per day) than at the beginning of the study. Use AICR’s New American Plate as a model to help moderate animal protein.
6. Enjoy Fish More Often. On average, the most successful losers increased their fish, on average, from about 4 servings per month to about 5-6 servings per month. Substituting fish for higher fat meats means fewer calories and an added heart health benefit.
7. Start by Eating at Home. One of the first steps toward losing weight may be to eat at home more often. At six months, eating at restaurants less often linked with more weight loss. However, at four years, how often women dined out didn’t seem to matter. The authors of the study hypothesize that women who had lost the most weight and kept it off were using the other 6 strategies even when eating at restaurants.

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Are you looking to drop some pounds? Check out our New American Plate Challenge.

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~Dating Deal Breakers: 8 Signs We All Overlook~

Dating Deal Breakers: 8 Signs We All Overlook

The 14.5 Percent Tip

Dinner was lovely, and he made you laugh and, as promised, the chicken mole was nothing short of revelatory. But then, as you noticed and tried not to notice you were noticing, he was snippy to the waitstaff and left an underwhelming tip. Yes, you can spin this into a playful little debate about whether tips ought to be performance-based, and maybe it will be amusing in aSeinfeld-y way. Still. Think it through. He might have made charming conversation and looked meaningfully into your eyes, but if this relationship progresses, sister, someday you're going to be the one bringing him a plate of spaghetti and getting the stink eye.

Bertha. His Pet Boa Constrictor

If life were a movie, a pet boa constrictor would read as "quirky." But this is no Wes Anderson film; this is a life you have to live. And boa constrictors live up to 30 years and keep growing that entire time. That's three decades of feeding a snake live rodents. In your home. This is someone who did not think things through, who was not able to reconcile in his imagination, when he bought old Bertha after sophomore-year finals, the possibility of his future children and how they might not enjoy watching the daily devouring of rodents. You're a grownup. You need someone who can think like a grownup, which sometimes involves looking 30 years into the future.

He Can't Hook Up the DVR

We all like to believe that we have no gender-based expectations. We are modern people, of course we are, and we don't need any man to build us a fire or change the flat tire anymore than we need someone else to bring home the bacon! But you do have to be honest with yourself. What do you really, really expect of your life partner? Like, I think of myself as someone who is independent in most factions of life, but let's be real, I need someone else to be the one who knows how to tame the technology-cord-snake-Medusa. If it weren't for my husband, I would live in a house without Internet, cable, music or, probably, working electric lamps.

Sulking at Cousin Sandy's 60th Birthday Party

We've all heard that you can tell a lot about a man by how he treats his mother. But what about your mother? Or, for that matter, your great-aunt? When he sulks with a teenager's intensity every time you want to hang out with your family, he's revealing a great deal about his relative philosophy. If you wear your great-grandmother's cameo brooch and named your cat after your uncle, you probably need someone who gets it. This is assuming you actually do enjoy hanging out with your family; if they are total loons and you know it, consider cutting him a break.

He Thought Your Dental Floss Was Fishing Line

Eyes may be the windows to a person's soul, but teeth are a pretty good indicator of where his head is. If he doesn't take good care of his teeth, he's probably pretty cavalier about his health in general. I think this should be part of any responsible first-date diagnostic: close you eyes for a moment and imagine convincing this person to get a colonoscopy. Romantic? No. Important, if you want to connect with someone who is going to live a long, healthy life and encourage you to do the same? Yes.

He Thinks You're a Masseuse

So you're at a party, and you go to get another mini-quiche, and you overhear him talking about you in glowing terms. You flush a bit and, of course, stop to listen. "She's so great," he's saying. "And how cool is it that she's a professional masseuse?" But you're not. You're a licensed physical therapist—a job you described in extensive detail on dates Nos. 2 and 3. That explains why he's always demanding backrubs. But also, it indicates some deeper trouble: If he can't even be bothered to find out what it is you actually do, is he really interested in you? Even if he's memorized your job title, though—does he care? Did he listen at all? Or was he too excited about the idea of free massages to hear what you were trying to tell him?

He Won't Put His Face in the Water

If he can't wholeheartedly commit to swimming a lap, one is forced to wonder if he can ever commit to anything at all.

You Don't Huff His Sweaty Shirts

A recent study published in Lake Forest College's publication Eukaryon found that "a person chooses a mate with advantageous genes through odor." If his taste in music makes you swoon and you share a favorite restaurant but you don't thrill to the smell of his neck, perhaps you've found a mate with DISadvantageous genes.

GOTTA LUV OPRAH

http://www.oprah.com/relationships/Relationship-Rules-You-Should-Break-New-Relationship-Rules_1

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