Balsamic Salad Dressing

• Ingredients:
• 6 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 2 teaspoons agave nectar
• 1 teaspoon thyme
• 1/2 teaspoon Dijon mustard
• 2 tablespoons chopped shallots
• 2 teaspoons lemon juice

Directions:

1. Place all ingredients in a small bowl or blender.2
2. Blend well using a blender or hand blender.3
3. Serve immediately or refrigerate.
   
   
   

   

   
   

Creamy Cilantro-Avocado Dressing

Ingredients

• 1/2 ripe avocado
• 3/4 cup packed fresh cilantro
• 1/2 cup nonfat plain Greek yogurt
• 2 scallions, chopped
• 1 clove garlic, quartered
• 1 tablespoon lime juice
• 1/2 teaspoon agave nectar
• 1/2 teaspoon salt

Preparation

1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.

Smoked Paprika Vinaigrette

Ingredients

• 1/2 cup extra-virgin olive oil
• 3 tablespoons sherry vinegar
• 1 large shallot, minced
• 1 teaspoon Dijon mustard
• 3/4 teaspoon smoked paprika (see Note)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Lemon-Mint Vinaigrette

Ingredients

• 1/3 cup lemon juice
• 1 tablespoon Dijon mustard
• 1 teaspoon sugar
• 1 clove garlic, minced
• 1/3 cup extra-virgin olive oil
• 1/3 cup chopped fresh mint
• 1/8 teaspoon salt
• Freshly ground pepper, to taste

Raspberry Vinaigrette

Ingredients

• 2 tablespoons raspberry vinegar
• 1/8 teaspoon salt
• Freshly ground pepper, to taste
• 1/3 cup grapeseed oil, or canola oil

Maple-Mustard Vinaigrette

Ingredients

• 1/2 cup walnut oil, or canola oil
• 1/4 cup agave nectar
• 1/4 cup cider vinegar
• 2 tablespoons coarse-grained mustard
• 2 tablespoons soy sauce
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

Roasted Tomato Vinaigrette

Ingredients

• 12 ounces plum tomatoes, halved lengthwise and cored
• 1 tablespoon chopped garlic
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon Italian seasoning mix
• 1 teaspoon kosher salt
• Freshly ground pepper, to taste
• 2 tablespoons sherry vinegar, or red-wine vinegar

Sesame-Tofu Stir-Fry

Makes: 4 servings
Prep time: 14 minutes
Cook time: 6 minutes

Ingredients
1 12-ounce package extra-firm tofu, drained and cut into 1/2-inch cubes
Cornstarch
1/4 cup finely chopped peanuts
1 tablespoon sesame seeds
1 teaspoon grated fresh ginger or 1/2 teaspoon ground ginger
1/8 teaspoon crushed red pepper
1 tablespoon cooking oil
1 16-ounce bag frozen stir-fry vegetables, thawed
2/3 cup bottled stir-fry sauce
2 scallions, thinly sliced (about 1/4 cup)
2 cups hot cooked brown rice

Directions
1. Lightly coat tofu with cornstarch. In a bowl, combine 1 tablespoon of the peanuts, the sesame seeds, ginger, and red pepper. Add tofu; toss gently.
2. Heat oil in a large skillet over high heat. Add tofu mixture to skillet. Cook briefly, stirring gently, until sesame seeds are toasted and tofu begins to brown.
3. Remove tofu. Add vegetables to skillet; cook and stir 2 to 3 minutes, or until heated through. Add stir-fry sauce; cook and stir gently until mixture is bubbly. Stir in tofu; heat through. Sprinkle with remaining peanuts and the scallions. Serve over rice.

Ancho-Glazed Salmon & Sweet Potato Fries

Makes: 4 servings

Start to finish: 20 minutes
Ingredients
1 tablespoon agave nectar
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon ground ancho chili pepper or chili powder
2 medium sweet potatoes, scrubbed
Nonstick olive-oil cooking spray
4 skinless salmon fillets (5-6 ounces each)
1 tablespoon olive oil
2 tablespoons fresh cilantro sprigs

Directions
1. Preheat broiler. In a small bowl, combine agave nectar, salt, cumin, and chili powder. Cut sweet potatoes into 1/4-inch-thick slices and place on the greased rack of a broiler pan. Coat sweet potatoes with cooking spray and sprinkle with half the spice mixture. Broil 10 minutes, turning once halfway though.
2. Rinse and dry salmon; coat with remaining spice mixture. In a large skillet, cook fish in hot olive oil over medium heat for 4 minutes per side, or until it flakes easily with a fork.
3. Sprinkle sweet potatoes and salmon with cilantro before serving.

Pan-Seared Scallops with Lemon Vinaigrette

Makes: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients
12 ounces sea scallops, thawed if frozen
2 lemons
3 tablespoons olive oil
1 pound asparagus spears, trimmed and cut into 2-inch pieces
1 medium red onion, cut into wedges
Salt, to taste
Black pepper, to taste
2 to 3 fresh basil sprigs, including stems
2 tablespoons fresh basil leaves, cut into strips (optional)
Directions
1. Rinse the scallops and pat dry. Set aside.
2. With a sharp knife, score one lemon lengthwise in four sections and remove the peel from each section. Scrape the white portion from the peel; discard. Cut the peel into very thin strips and set aside. Squeeze 2 tablespoons of juice from the lemon; reserve.
3. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the asparagus and onion and cook for 2 to 3 minutes; season to taste with the salt and black pepper. Transfer to a serving platter and keep warm.
4. Combine the lemon peel, basil sprigs, and remaining 2 tablespoons of olive oil in the skillet. Cook for 1 minute or until heated through. Remove the lemon peel and basil sprigs with a slotted spoon, leaving the oil in the skillet; discard.
5. Cook the scallops in the hot oil for 3 to 5 minutes or until opaque, turning once. Stir in the reserved lemon juice. Season to taste with salt and black pepper.
6. Place the scallops over the asparagus mixture. Cut the remaining lemon into wedges. Garnish the scallops with the wedges and, if desired, the fresh basil.
Nutrition facts per serving: 190 calories, 16g protein, 6g carbohydrate, 11g fat (1g saturated), 1g fiber
The Freshest Catch
To find the best-tasting scallops, ask at the seafood counter if the dry-packed kind are available, says Quinn Hatfield, chef and owner of Hatfield's Restaurant in Los Angeles. Highly perishable seafood is often treated with a preserving solution to extend freshness for several weeks; this can affect the color, taste, and cooking time. Dry-packed means that no solution was used and the scallops were caught within the past few days. Also, make sure that the scallops are intact and translucent. "If they look milky or smell fishy, don't buy them," Hatfield says. Cook them the same day you buy them. To clean, rinse under cold water, peel off the muscle found on the side of each scallop, and pat dry.

Lemony Fusilli with Chicken, Zucchini, and Pine Nuts

Prep time: 5 minutes

Cook time: 15 minutes
Makes: 4 servings
Ingredients
3 teaspoons salt
4 ounces whole wheat fusilli
2 tablespoons olive oil
2 slender zucchini, halved lengthwise, sliced into 1/4-inch thick pieces
5 scallions, chopped
1/4 cup pine nuts
1 lemon, rind peeled in strips
Small pinch red pepper flakes
12 ounces boneless, skinless chicken breasts, cut into bite-size pieces
5 large basil leaves, sliced
1/4 cup grated Parmesan (optional)

Directions
1. Bring a large pot of water with 2 teaspoons of the salt to a boil; add the fusilli. Cook until al dente.
2. Warm 1 tablespoon of the olive oil in a large skillet over high heat. Add the zucchini, scallions, pine nuts, lemon peel, red pepper flakes, and 1/2 teaspoon of the salt; cook, tossing frequently, until zucchini is well browned and tender, about 5 minutes.
3. Use a slotted spoon to transfer zucchini to a serving bowl. Remove lemon peel from pan. Mince 1/2 teaspoon of the peel and discard the rest. Squeeze half the lemon over the zucchini.
4. Turn heat to medium-high and swirl in remaining olive oil. Add the chicken, minced lemon peel, and remaining salt; cook, stirring, until golden, about 7 minutes.
5. Drain fusilli, reserving 1/4 cup of the cooking water. Add fusilli, zucchini, and reserved cooking water to skillet. Cook 1 to 2 minutes. Transfer to a bowl and top with the basil and, if using, Parmesan.

Grilled Beef with Basil Puree Over Tuscan Beans

Prep time: 10 minutes

Cook time: 10 minutes
Makes: 4 servings
Ingredients
1 teaspoon fresh lemon juice
1/4 cup extra virgin olive oil
1 1/2 cups loosely packed fresh basil leaves
3 garlic cloves
1 teaspoon salt
1 teaspoon freshly ground black pepper
Nonstick cooking spray
1 pound 1-1/2-inch-thick sirloin steak, cut into 4 portions
2 15.5-ounce cans white beans, rinsed and drained
1 cup grape tomatoes, halved
1 tablespoon finely chopped red onion

Directions
1. In a food processor, combine the lemon juice, olive oil, 1 cup of the basil leaves, 1 garlic clove, 1/2 teaspoon of the salt ,and 1/4 teaspoon of the black pepper. Puree until smooth; set aside.
2. Heat a grill to medium high and mist with cooking spray. Halve one garlic clove and rub the steaks with its cut sides. Season meat with 1/4 teaspoon each of the salt and black pepper. Grill 5 to 6 minutes a side.
3. Mince remaining garlic and saute in pan coated with nonstick spray over medium-low heat for 2 minutes; let cool slightly. In a medium bowl, combine the white beans, tomatoes, red onion, remaining salt and black pepper, and sauteed garlic. Tear up remaining basil and combine with bean mixture.
4. Divide beans among four plates and top with steak. Add basil puree and serve.
Nutrition facts per serving: 478 calories, 35g protein, 32g carbohydrate, 28g fat (7.5g saturated), 11g fiber

Southwestern Pizza

Prep time: 8 minutes
Cook time: 10 minutes
Makes: 3 servings

Ingredients
Nonstick cooking spray
1 12-inch 100% whole wheat piza crust
1 cup prepared tomato salsa
1 1/4 cups shredded reduced-fat 2 percent mozzarella
1 1/3 cups canned black beans, drained and rinsed
1 small sweet red pepper, seeded and thinly sliced (about 2/3 cup)
2 scallions, trimmed and thinly sliced
1/4 cup cilantro leaves for garnish (optional)

Directions
1. Heat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place crust on sheet and top with salsa, 1 cup mozzarella, beans, sliced red pepper, and scallions. Top with remaining 1/4 cup cheese.

2. Place pizza in oven and bake 8 to 10 minutes or until mozzarella is melted. Remove from oven and garnish
with cilantro if desired. Cut into six slices and serve.


Enjoy one slice of you favorite food with a side salad.

Mustard-Rubbed Pork Tenderloin with Brussels Sprout Ragout

Recipe developed by Liza Schoenfein

Makes: 4 servings
Prep time: 5 minutes
Cook time: 20 minutes

Ingredients
10 ounces brussel sprouts, quartered
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper
1 large pork tenderloin (about 1 1/4 pounds), butterflied
2 tablespoons Dijon mustard
2 tablespoons olive oil
1/4 cup white wine
1/4 cup chicken broth
1 small yellow onion, thinly sliced
1/4 cup dried cherries
1 tablespoon chopped sage leaves

Directions
1. In a medium pot fitted with a steamer, steam brussel sprouts 8 minutes.
2. Sprinkle 1/2 teaspoon each salt and black pepper on pork and then spread with mustard. In a 12-inch skillet, warm 1 tablespoon olive oil over medium-high heat; add pork and cook 7 minutes. Turn and cook 6 minutes more; remove from pan and slice. Add wine and chicken broth to pan and stir, scraping up brown bits; set aside and keep warm.
3. Warm remaining olive oil in a small saute pan over medium-high heat. saute  Reduce heat to medium and  Saute onion; cook until translucent, 5 minutes. Add cherries, sage, and brussel sprouts; cook 3 minutes more. Season with remaining salt and black pepper.
4. On a platter, arrange pork and vegetables; drizzle with sauce. Serve.

Chili Roasted Salmon with Cilantro Cream

Makes: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients
Nonstick cooking spray
4 tablespoons fresh lime juice
4 garlic cloves, smashed
2 teaspoons chili powder
2 teaspoons ground cumin
3 teaspoons olive oil
4 5-ounce skinless salmon fillets
1  cup frozen corn kernels, thawed
1 red bell pepper, thinly sliced
1 poblano pepper, thinly sliced
1/2 small red onion, thinly sliced
Salt
Freshly ground black pepper
1/3 cup light sour cream
2 tablespoons chopped fresh cilantro

Directions
1. Preheat the oven to 425 degrees. Mist 2 large baking sheets with cooking spray. In a small baking dish, mix together 2 tablespoons lime juice with garlic, chili powder, cumin, and 1 teaspoon olive oil. Add salmon and turn to coat; let sit.
2. In a medium bowl, toss corn, bell pepper, poblano pepper, and onion with remaining 2 teaspoons olive oil. Transfer corn mixture to one of the baking sheets; spread into a single layer.
3. Remove salmon from marinade and arrange on second baking sheet. Drizzle corn mixture with remaining salmon marinade. Season salmon and corn with salt and black pepper to taste and roast 8 to 10 minutes, until fish is just cooked through and vegetables are tender.
4. Mix together sour cream, cilantro, and remaining lime juice. Season with salt to taste. Spoon corn onto plates and add salmon. Drizzle cream over fish.

Lemon-Thyme Chicken with Sauteed Vegetables

Makes: 4 servings

Prep time: 5 minutes
Cook time: 15 minutes
Ingredients:
4 tablespoons lemon juice
1 tablespoon chopped garlic, divided
1 tablespoon chopped fresh thyme, divided
Salt
Freshly ground black pepper
1 pound chicken breast tenders, lightly pounded
4 teaspoons canola oil
1 medium shallot, sliced
1 1/2 cups frozen shelled edamame, thawed
11/2 cups grape tomatoes, halved
2 medium zucchini
1/3 cup crumbled fat feta

Directions:
1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside.
2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes.
3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste.
4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.

Beef Stir-Fry with Avocado Salad

Makes: 4 servings
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients:
12 ounces beef tenderloin, cut into thin strips
1/4 cup freshly squeezed lime juice
1 tablespoon plus 1/2 teaspoon chili powder
1 tablespoon olive oil
1 medium sweet onion, thinly sliced
1 red bell pepper, thinly sliced
1 poblano, thinly sliced
1/2 teaspoon salt
1/2 teaspoon black pepper
1 can black beans, rinsed and drained
1 avocado, diced
1/4 cup cilantro plus more for garnish, chopped
Corn tortillas (optional)

Directions:
1. In a bowl, combine beef, 2 tablespoons lime juice, and 1 tablespoon chili powder; set aside.
2. Heat oil in a large skillet. Add onion, bell pepper, and poblano and saute 5 minutes, stirring occasionally.
3. Add beef and marinade to vegetables and cook 3 to 4 minutes. Season with salt and black pepper.
4. In another bowl, combine beans, avocado,  1/4 cup cilantro, and remaining lime juice and chili powder.
5. Garnish beef and vegetables with remaining cilantro. Serve with avocado salad and warmed tortillas if desired.

Chicken Stir Fry

Ingredients

• 2 teaspoons coriander seeds
• 1 teaspoon cumin seeds
• 1 teaspoon fennel seeds
• 3/4 teaspoon salt
• 1/2 teaspoon ground turmeric
• 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes
• 3 tablespoons canola oil, divided
• 2 large carrots, cut into 1/4-inch-thick slices
• 1 large green bell pepper, cut into 1-inch cubes
• 1 small red onion, cut into 1/2-inch cubes
• 4 large cloves garlic, thinly sliced
• 3 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed
• 1 tablespoon lime juice
• 1/2 cup firmly packed fresh mint leaves, finely chopped

Preparation

1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add cornstarch, salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture.
2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 tablespoons oil. When the oil is shimmering, add carrots, bell pepper, onion, garlic and chiles. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate.
3. Reduce heat to medium-high and add the remaining 1 tablespoon oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.

Serve with brown rice or quinoa.

Chicken Chili

Ingredients

• 1 medium onion, chopped
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 4 boneless skinless chicken breast halves (4 ounces each), chopped
• 2 cans (14 ounces each) chicken broth
• 1 can (4 ounces) chopped green chilies
• 2 teaspoons ground cumin
• 2 teaspoons dried oregano
• 1-1/2 teaspoons cayenne pepper
• 3 cans (14-1/2 ounces each) great northern beans, drained, divided
• 1 cup (4 ounces) shredded Mozzarella cheese
• Chopped jalapeno pepper, optional

Directions

• In a large saucepan over medium heat, cook onion in oil for 10 minutes or until tender. Add garlic; cook 1 minute longer. Add the chicken, chicken broth, green chilies, cumin, oregano and cayenne pepper; bring to a boil.
• Reduce heat to low. With a potato masher, mash one can of beans until smooth. Add to saucepan. Add remaining beans to saucepan. Simmer for 20-30 minutes or until heated throughly.
• Top each serving with cheese and jalapeno pepper if desired. Yield: 10 servings (2-1/2 quarts).

• 

Chicken Chili

Ingredients

• 3/4 pound boneless skinless chicken breasts, cubed
• 1/2 teaspoon sea salt
• 1/4 teaspoon pepper
• 1 medium onion, chopped
• 1 jalapeno pepper, seeded and chopped
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• 2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained, divided
• 3 cups chicken broth, divided
• 1-1/2 cups (6 ounces) shredded mozzarella cheese
• Fat-free sour cream and minced fresh cilantro, optional

Directions

• Sprinkle chicken with salt and pepper. In a large skillet over medium heat, cook the chicken, onion, jalapeno, oregano and cumin in oil for 3-4 minutes or until chicken is browned and vegetables are crisp-tender. Add garlic; cook 1 minute longer.
• Transfer to a 3-qt. slow cooker. In a small bowl, mash 1 cup of beans; add 1/2 cup broth and stir until blended. Add to the slow cooker with the remaining beans and broth. Cover and cook on low for 3 to 3-1/2 hours or until heated through.
• Stir before serving. Sprinkle with cheese. Garnish with sour cream and cilantro if desired. Yield: 6 servings.

Is Buying Organic Important???

If you have considered eating cleaner, then watch this video.

http://www.youtube.com/watch?v=exBEFCiWyW0

Pack Your Emergency Kit

Planning ahead will help you stick to a healthy diet of whole foods and prevent you  from falling into the traps of eating high fat, high sugar, highly processed foods that cause you to feel sluggish and increase inflammation.

http://drhyman.com/blog/video/dr-hymans-emergency-food-pack/

Food Can Cause Inflammation

http://drhyman.com/blog/conditions/how-to-stop-attacking-yourself-9-steps-to-heal-autoimmune-disease/?utm_source=WhatCounts+Publicaster+Edition&utm_medium=email&utm_campaign=drhyman+newsletter+issue+%2396&utm_content=Get+the+story

What Causes Inflammation???

http://www.sott.net/article/242516-Heart-Surgeon-Speaks-Out-On-What-Really-Causes-Heart-Disease

Four Nutrients For a Healthy Heart

http://www.healthcentral.com/heart-disease/c/42538/154652/4-nutrients

8 Foods That Lower Cholesterol

http://www.healthcentral.com/cholesterol/cf/slideshows/8-foods-that-lower-cholesterol/flaxseed/?ic=8831

Lower Cholesterol Naturally

http://www.healthcentral.com/cholesterol/cf/slideshows/8-foods-that-lower-cholesterol/lower-cholesterol-the-natural-way/?ic=8831

Six Foods That May Fight Psoriasis

http://www.healthcentral.com/skin-care/cf/slideshows/six-foods-that-may-fight-psoriasis/apple-cider-vinegar/?ic=8831

Do You Overeat Around Your Friends??

Research shows people are more likely to overeat when they dine with others. Keep your diet on track – no matter who you’re with – with these simple steps.

By: Kelly James-Enger; Photography by: Paul Buceta

Food + friends = overeating

Eating with others tends to increase the amount of food we consume, by one-third to three-quarters more total calories. In one week-long study involving 63 women, researchers found that the average meal eaten alone consisted of 410 calories, while the average meal consumed with others was 591 calories. In another study, published in Appetite, the 78 women studied ate between 34 and 45 percent more calories when they consumed their food in a social setting.
So we know that our friends can persuade us to eat more, the question is: Why? Elizabeth Somer, author of Nutrition for Women (Owl, 2001), says, “There are a number of factors at play here. It could be that your guard is down, or that you’re focusing on your socializing so you end up unconsciously eating more food.” Also, when friends are involved, we tend to eat in restaurants where portions are bigger. Somer also believes there may be anthropologic reasons behind eating more when in a group. “There very well could be some instinctive thing based on thousands, if not millions, of years of evolution. When food is around, you need to compete with the group to make sure you’ve got your share. It’s an instinctive drive.”

Quick Fixes:

• Eat something before you leave to take the edge off your appetite or have a big glass of water.
• If you decide to have an alcoholic beverage, try a light beer or wine over mixed drinks. Fruity cocktails may look inviting but they average 400 to 600 calories a pop.
• “Walk in with a strategy,” says Somers. “Don’t think you’re going to wing it.” Decide before you leave what you’ll order so that you won’t be tempted by what your friends are having.
• Look for restaurants where there are healthier menu choices, and suggest non-eating social activities.

Relationship diet pitfalls

Go from single gal to half of a couple and you may gain more than just a partner. If you try to keep pace with your guy at the dinner table, unwanted pounds will also enter your relationship. Since men are typically taller, more muscular, and heavier than women, they can eat more. “When you start spending more time with a guy, your food consumption usually goes up,” says Dr. Jackie Berning, assistant professor of Nutrition at the University of Colorado. “Men eat much larger portions than women. They also tend to eat foods that are higher in fat and calories such as steak, pizza, chips, and beer,” says Palumbo. While you can enjoy the occasional pizza slice, don’t try to keep up with your man forkful for forkful.
Quick fixes:

• Influence your partner to eat healthier. Look for tasty, nutritious meals that the two of you can cook together such as chicken stir-fry. When prepared with just a touch of olive oil, it’s a great low-calorie dish that is high in lean protein and packed with fiber-rich, filling vegetables. Chili made with extra-lean ground beef or ground turkey is a guy favorite with a healthy spin.
• “Men don’t typically eat a lot of fruit,” says Berning. “Why not incorporate more fruits into your diets as a healthy dessert or snack.”
• Rather than spend your evenings watching TV or a movie, sign up for a rock-climbing course or go for a bike ride together.

The family that eats together

Perhaps the most dangerous of all situations is the family get-together. “Not only is there a social hindrance to eating well, but now you also have the potential stress of family members that don’t get along,” says Somer. “There’s also the pressure of ‘mom’s going to make me eat this.’” The result is that you often overeat not only because of the celebrating but to cope with the stress of being around your family.
When IFBB fitness pro Jen Hendershott began training and competing, her parents were concerned about the radical change in her eating habits. “It was a huge issue for about two years,” says Hendershott. “My mother thought I was anorexic because I wasn’t eating what the family was eating. I’d come home every couple of weekends and they’d see the drastic changes in me.”
Hendershott realized she had to educate her parents about her diet and plans to compete. “I just tried to explain to them what I was doing and what the purpose was,” she says. “Until they actually saw me compete and talked to my trainer, they didn’t get it. I had to educate them. I stuck to my guns, and told them I really wanted to do this.”