If you are busy and need ideas for dinner, here is an easy recipe to make. It is low calorie and high protein. You can substitute any crumbled or shredded cheese for the goat cheese.

Broccoli and Goat Cheese Souffle

Makes: 4- 10 oz. servings

Ingredients

• 1 1/2 cup(s) finely chopped broccoli florets
• 1 teaspoon butter
• 1 teaspoon extra-virgin olive oil
• 2 tablespoon(s) all-purpose flour
• Low Calorie cooking spray
• 1 1/4 cup(s) low-fat milk
• 1 teaspoon(s) Dijon mustard
• 1/4 teaspoon(s) dried rosemary
• 1/4 teaspoon(s) salt
• 1/2 cup(s) crumbled goat cheese
• 3  large eggs, separated
• 2  large egg whites
• 1/4 teaspoon(s) cream of tartar

Directions

1. Preheat oven to 375 degrees F. Coat four 10-ounce ramekins (or a 2- to 2 1/2-quart souffle dish) with cooking spray and place them on a baking sheet.
2. Place broccoli in a medium, microwave-safe bowl. Cover and microwave until the broccoli is tender-crisp, 1 to 2 minutes. Set aside.
3. Melt butter and oil in a large saucepan over medium-high heat. Whisk in flour and cook, whisking, for 1 minute. Adjust heat as needed to prevent the mixture from getting too dark; it should be the color of caramel. Add milk, mustard, rosemary, and salt and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and immediately whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
4. Beat the 5 egg whites in a medium bowl with an electric mixer on high speed until soft peaks form. Add cream of tartar and continue beating until stiff peaks form. Using a rubber spatula, gently fold half of the whipped whites into the milk mixture. Gently fold in the remaining egg whites and the reserved broccoli just until no white streaks remain. Transfer to the prepared ramekins or souffle dish.
5. Bake until puffed, firm to the touch and an instant-read thermometer inserted into the center registers 160 degrees F, about 20 minutes in ramekins or 30 minutes in a souffle dish. Serve immediately.

Nutritional Information per 10 oz. ramekin or 1/4 of casserole dish: Calories: 225, Fat: 5 g, Protein: 16 g, Carbs: 10g

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If you are looking to lose weight, be sure you follow a reasonable diet plan. Fad diets such as those that only rely on one type of food eaten or those with very low calorie counts below 1000 calories per day are dangerous. Many fad diets are not nutritionally sound and deprive us of important vitamins and minerals that are vital to health. These diets may produce rapid weight loss but the weight does not stay off long-term. One of the reasons is that these diets result in a potential loss of muscle density. Fad diets can cause a 3-6% loss of muscle along with any fat lost. The less muscle you have, the fewer calories you burn and your metabolism slows down. In effect, you will be able to eat less and less to maintain your weight. In addition, many of the fad diets that cause a loss of water weight often result in dehydration, which makes you feel weak. Speak to a nutritionist or contact us for help to lose weight safely if you need to lose some pounds.

Tags: Calorie Counts, Calories Per Day, Dehydration, Density, Diet Plan, Fad Diets, Fewer Calories, Health Diets, Metabolism, Nutritionist, Rapid Weight Loss, Type Of Food, Vitamins And Minerals, Water Weight

Summertime is usually a good time to lose weight because the weather is hot, and we don’t feel so hungry so the food is lighter. However the barbecues and parties can sometimes make it tough because of the alcoholic drinks. If you must indulge, try some low calorie drinks:

Rum and Diet Coke: 110 calories

Vodka and Diet Cranberry: Try Ocean Spray diet cranberry juice with only 5 calories. Or try Cranberry flavored Crystal Lite or equivalent, only 140 calories.

Frozen Strawberry Margerita: Use Crystal Lite,  water, ice and blend…with alcohol it is approximately 100 cals. Per 6 oz. serving.

Mojito Fresco: Use light rum and calories are 95 per serving..also can use Splenda instead of sugar….(Splenda is sweeter than sugar so use use 50% less)

Tags: Alcohol, Alcoholic Drinks, Barbecues, Calorie Diet, Calories, Cals, Diet Coke, Good Time, Hot, Lose Weight, Low Calorie Drinks, Ocean Spray, Oz, Splenda, Strawberry Margerita, Summertime, Sweeter Than Sugar, Vodka, Water Ice, Weather

Pomegranates are everywhere these days. They are high in vitamin C and potassium, a good source of fiber and low in calories. It is considered a hot new superfood. Pomegranate juice is high in three different types of polyphenols, a potent form of antioxidants. The three types - tannins, anthocyanins, and ellagic acid - are present in many fruits, but pomegranate juice contains particularly high amounts of all three. As antioxidants, they are credited with helping in the prevention of cancer and heart disease. In the U.S. some early growers might harvest pomegranates in August but the season is usually from September to January. As a snack a half cup of arils (seeds)  = 80 calories with  18 g carbs.

Tags: Anthocyanins, Antioxidants, Arils, Calories, Cancer, Carbs, Ellagic Acid, Fruits, Heart Disease, Hot, Potassium, Prevention, Seeds, Snack, Superfood, Vitamin C

A new study shows, the more you sit, the shorter your lifespan. The study followed 120,000 people and factored out obesity or the level of daily physical activity people were engaged in. The purpose was to study the effects of sitting. Participants were followed for 14 years, from 1993 to 2006. In the study, people were more likely to die of heart disease than cancer. After adjusting for a number of risk factors, including body mass index (BMI) and smoking, women who spent six hours a day sitting had a 37 percent increased risk of dying versus those who spent less than three hours a day sitting. For men the increased risk was 17 percent. Exercise did tend to lower the mortality risk tied to sitting. However, greater sitting throughout the day did increase death risk even when activity was factored in. On the other hand, people who sat a lot and did not exercise or stay active had an even higher mortality risk: 94 percent for women and 48 percent for men.

The obvious correlation is that more time you spend sitting, the less calories  you can burned and that is likely to lead to consequences such as weight gain and increased obesity. Also there are other physiological issues that can cause risk. Other issues arise from sitting such as  muscles, especially those in the legs stimulate or suppress various hormones which then affect triglycerides, cholesterol and other markers for heart and other diseases. These affect metabolism as well as are risk factors for various diseases.

Tags: Body Mass Index, Body Mass Index Bmi, Calories Burned, Cholesterol, Correlation, Death Risk, Heart Disease, Hormones, Lifespan, Metabolism, Mortality Risk, Muscles, Obesity, Physical Activity, Physiological Issues, Risk Factors, Six Hours, Smoking Women, Triglycerides, Weight Gain