World most expensive chocolate !

Which are the most expensive chocolate in the world ?
Well,I will list them out today !
Chocolate lover out there, pay your attention here and enjoy them !

1. USA
Chocopologie by Knipschildt： 2600 usd/pound

Vintages Collection：854 usd/pound

2. Switzerland
Delafee：508 usd/pound

Godiva: 80 usd/pound

Pierre Marcolini: 102.5 usd/pound

3. France
Debauve&Gallais: 94 usd/pound

Richart：120 usd/pound

Haut Chocolat：80 usd/pound

4. Belgium
Chuao: 79 usd/pound

Wish to know how to make world's No.1 chocolate ?
Check out HERE for FREE recipe !

7 Diet Mistakes and Fast Fixes !

1. "I skipped breakfast"

Maybe you were in a hurry. Maybe you thought you could cut some calories. But now it's 11 a.m., and you haven't eaten anything for 15 hours straight. You're so famished, you can't decide whether to buy a bear claw at the bakery, steal candy from your coworker's stash, or wait until lunch so you can pig out at your favorite Chinese restaurant.Breakfast is a must!Otherwise, you'll end up wanting to eat everything you see.A survey from NWCR, which tracks more than 5,000 people who have kept off at least 30 pounds for a year or longer, found that 78 percent of participants have a meal every single morning.

Fast Fix
Eat something, but resist the junk food. You'll stay fuller longer if you have fruit, low-fat yogurt, or string cheese. An energy bar will also do the trick. But make sure you find one that has staying power — that means at least 3 grams of fiber, 8 grams of protein, and less than 250 calories. Two of our favorites: Clif's Mojo Fruit Nut Crunch Bar and PowerBar Nut Naturals.

Next Time
Make breakfast simple. To guarantee you never skip this meal again, keep a week's worth of easy eats in the house. A few good picks (which you can also stash at the office for midday munchies): single-serve instant oatmeal (McCann's Instant Irish Oatmeal has three sugar-free varieties — apple and cinnamon, maple and brown sugar, and cinnamon roll); low-fat granola, which you can mix with plain yogurt; and single-serving cans of light fruit (like Del Monte's no-sugar-added pear chunks, only 40 calories). But beware of so-called breakfast bars, which are often packed with sugar. Make sure you read the labels carefully before you buy.

Eat every four hours during the day. That's about how much time it takes for hunger to return after a meal.You'll do far less damage if you have a small snack mid-morning and in the afternoon than if you try to assuage your gnawing hunger at mealtimes, when the plates, portions, and your appetite are all bigger.

2. "I drank too much last night"

Most of us don't dance on the table after a few Long Island Iced Teas — we eat everything on it. Why? The body doesn't register liquid calories, so even if you drink 500 of them, you'll still crave food.
Fast Fix
Get some exercise. Taking a walk or a bike ride will shift your mind-set from "I am a colossal boob to I'm back in the game!"You haven't failed unless you continue the counterproductive behavior.

Next Time
Never drink on an empty stomach!At parties, grab a handful of nuts (they're satisfying and healthy) before you pick up a wineglass. If you're out to dinner, try to "sip your wine slowly until the salad is served."(And no, this is not an excuse to hit the bread basket ... wait for something healthier to arrive.)

Pace yourself. In calories, one Long Island Iced Tea is the equivalent of 26 fat-fried onion rings.So make sure you drink water or seltzer — both zero calories — in between alcoholic drinks. Some numbers to keep in mind while you sip: A 5-ounce glass of wine is around 125 calories; a 12-ounce beer is about 105 calories. A 1.5-ounce shot of alcohol (for, say, Scotch or vodka on the rocks) is about 95 calories. A 3-ounce margarita, about 170 calories. A 2.5-ounce martini, 175 calories.

3. "I ate a supersize fast-food meal"

Hitting the drive-through at Burger King once isn't such a big deal — the problem is that if you do it one time, you're much more likely to swing by again. And that's when the pounds really start to pile on.There were also health ramifications: The drive-through frequenters had a higher risk of diabetes.

Fast Fix
Savor your indulgence.For some of us, it's fast food; for others, it's a big chocolate bar.The trick is to focus on each and every bite — this is a treat, one you won't be having tomorrow, so take the time to really enjoy it.

Next Time
Order low-cal. If you must hit the drive-through, choose foods that won't do major diet damage. At Burger King, for example, choose the Whopper Jr. (290 calories with no mayo) instead of the regular Whopper (670 calories). And always skip the fries: A small bag at McDonald's clocks in at 250 calories, about half of which is fat. Instead, order the side salad (20 calories) with a packet of Newman's Own Low Fat Balsamic Vinaigrette (40 calories).

Don't skip supper to compensate. That kind of starvation strategy always backfires ! The day after your severe restriction, you'll be eating everything, including the paint off the walls.

4. "I quit keeping track of what I was eating"
That's understandable — but it will cost you big-time. You don't realize how much mindless eating you do every day. You taste what you're cooking, or grab a French fry, or eat the rest of your kid's cake at a birthday party. On average, there's probably 25 calories in each of those mouthfuls. If you take just four mindless bites a day, that adds up to an extra pound every month.

Fast Fix
Buy a little notebook. By writing down every sip and nibble, you'll avoid surprise weight gains. If carrying a notebook is too yesterday, go the electronic route.Or you can use a pocket-size food diary,so you can mark them down ! :)

Next Time
Measure everything. Most of us have trouble eyeballing a cup or a 4-ounce serving with any accuracy — dietitians call this "portion distortion." So for a few days, measure and weigh all your food. Here's one shortcut: Ask the butcher to divide the meat you buy into 4-ounce servings, which will shrink down to about 3 ounces when you cook it.Buy individual 4-ounce potatoes instead of a whole bag. And use measuring cups and spoons until you become very accustomed to what a cup or a tablespoon looks like.

5. "I'm eating lots of low-fat foods"
And you're not losing any weight, right? There's a reason why. Research shows that if you tell a person that a food is low-fat, she'll take a larger serving. And more food — even if it's nonfat — means more calories.

Fast Fix
Read labels carefully. The front of the package can make all kinds of cheerful claims ("Half the fat!"), but the cold facts are in the nutrition information. You'll find, for example, that those delicious SnackWell's Fat Free Devil's Food Cookies are 50 calories each. (So you might want to put that second one down.) And those low-fat Cheez-Its? Sure, they're only 130 calories a serving. But that's just 29 measly crackers — you can eat that in one minute alone.

Next Time
Eat your greens. Veggies are low in calories and also extra filling.Researches show that women who ate a large low-cal salad (lettuce, carrots, celery, tomatoes, and cucumber tossed with fat-free dressing and light cheese) before lunch felt so full, they ate less at the meal.

Let yourself have the low-cal dressing. It won't throw off your numbers, and it may encourage you to eat more of these salad superfoods.

6. "I haven't exercised in a week"
You kicked your walking shoes under the bed, threw a blanket over your treadmill, and are driving the long route to work so you don't have to see all the walkers in your neighborhood. We understand — it's hard to get motivated after you've missed a few days of exercise. But those skipped days can easily turn into weeks, so it's important to start up again fast. Here's the good news: Fitness is the one thing that comes back pretty quickl! By the end of a month, you should be close to where you were before.

Fast Fix
Go out and walk for 10 minutes,and tell yourself you can stop at that point if you want. Yes, you might quit in 10 minutes. But once you're out on the sidewalk, you'll probably keep walking.

Next Time
Buddy up. If you have an exercise partner, it's easier to stay committed! So enlist a friend to walk with you every day.
Find a fun exercise. If your workout is drudgery, you won't do it. So if you've worn out the treadmill at the gym, take an aerobics class instead. Or try these fun alternatives (they all burn more calories per hour than walking): ballet or swimming laps (422), biking or playing Ping-Pong (281).

7. "I haven't weighed myself all week"

If you know the news will be bad, who can blame you? But that's just the time to step on the scale. Once you know the worst, you can act before a few extra pounds become 10.

Fast Fix
Change your attitude toward the scale. Think of it as your own personal coach. And it really does help fight fat: more than 60 percent weighed themselves daily to keep pounds from creeping back on.

Next Time
Stop kidding yourself. Avoiding the scale is just another form of denial. Refusing to acknowledge that there's a problem just makes it worse.

Don't get number obsessed. If you were as good as gold all week but still gained a little, don't flip out. Some of it might be water weight — last night's moo shu pork, the salty bag of popcorn you ate at midnight, or even your menstrual cycle.

Don't take weight gain personally. A lot of us have an annoying habit of tying our weight to our self-esteem. But the number on your scale is just information. Weighing yourself is like monitoring your blood pressure or blood sugar. It lets you know where you are — not what kind of person you are.

Pick the best mattress !

Getting a good night's sleep depends on a lot of different factors -- comfort, stress level, room temperature – but to get it right, you've got to start with the basics and your mattress is the first building block to a restful slumber.

If you're in the market for a new mattress and have recently taken a stroll down the aisle of a bedding store, you know that there is a dizzying array from which to choose. How do you know which mattress is best for you?

Is It Time for a New Mattress?
How do you know if the bed you're sleeping on is the right one?

If you wake up in the morning and have some low back pain and can stretch and get rid of it in 15 or 30 minutes, that means you're on an inappropriate mattress for you.

The right mattress, on the other hand, is one on which you feel no pressure, almost like you're floating in air.
If you're looking for a new mattress, experts suggest testing it in the store and laying down on each mattress in the position in which you normally sleep.It's better to spend at least 10 to 15 minutes on the bed. And, bring your own pillow! The more you can replicate the way you'll be sleeping on the mattress once you get it home, the better your chances of picking the right one.

Innerspring Mattresses

Innerspring mattresses are still by far the most widely used. They support you with coil springs, and in most built today, each coil is individually enclosed. This helps the bed weather years of use and prevents the coils from popping out of the mattress. On top of the coils are a wide variety of materials added for comfort, from pillow to latex to memory foam. It's all a matter of preference.

Salespeople may try to sell you on the idea that more coils mean more comfort, but that's not necessarily true.

You don't really need a coil count above 390.Beyond that, the difference in feel is so small it would be difficult to notice.

Pros: There are plenty of innerspring mattresses on the market from which to choose. They range in firmness, the fluffiness of the pillow top, and in price to fit nearly every preference and pocket book.

Cons: There's no direct relationship in most cases between price and comfort, but steering clear of the cheapest innerspring mattress. If there aren't enough springs and cushion to offer you proper support, he says, you'll likely wake up with an aching back.

Conditions: For someone who is very overweight, spring mattresses may offer a firmer support, making them easier to get in and out of.Firmer versions are good for people with back pain. But spring-based mattresses can be comfortable for almost anyone.

Memory Foam Mattresses

Memory foam mattresses are growing in popularity. They are made of layers of different densities of foam that respond to weight and temperature, and are known for comfort because they contour to the specific shape of your body. Memory foam toppers are also available.

Pros: By molding to the shape of your body as your weight shifts through the night, memory foam reduces pressure points, and relieves pain. Memory foam also absorbs movement, so if you sleep with a partner, you're not likely to be disturbed by his tossing and turning.

Cons: One of the biggest complaints with memory foam mattresses is that because these mattresses are temperature sensitive, softening and molding with your body heat, they can make you feel extremely hot during the night. Breus also says memory foam mattresses have been known to emit an unpleasant chemical smell.

Conditions: If you have a hard time getting comfortable, if you have chronic fatigue, or some type of muscle pain, then a memory foam mattress would work well for you, assuming you don't have temperature issues.
Latex Mattresses
Latex mattresses are made from either natural or synthetic rubber, and are known for providing a very firm, bouncy support that is uniform throughout the bed.

Pros: Quite frankly, I think one of the best materials is latex,being very firm and supportive, but also for providing comfort similar to memory foam. Unlike the memory foam mattresses, however, latex pushes back, ultimately providing more support.

Cons: If you don't like the feel of a firm mattress, latex is probably not the right choice for you.

Conditions: Either a latex mattress or latex mattress topper is great for relieving back pain because they offer the best combination of comfort and support, Breus says.

Air Mattresses

We're not talking about the blow-up mattresses you put your holiday guests on for a few days. Higher-end air beds look like a standard innerspring mattress, but use air-filled chambers instead of coils, and are covered by a foam layer on top.

Air beds have long been used for patients with spinal cord injuries who are lying in bed for a long time. They can be adjusted so they don't continue to press on the same areas of the body, which helps to avoid skin breakdown in patients who can't move.

Pros: Couples who have dramatic differences in their individual preference for comfort and firmness levels might do very well with an air mattress.The reason is that the firmness of each side of the bed can be altered. If you like it firmer than your partner, these beds can be adjusted for that.Like latex and memory foam, you can also find air toppers for your mattress.

Cons: Shamie says people sometimes fail to make their air bed firm enough and wake up with back aches. Less sophisticated air mattresses also pop up on one side when you sit on the opposite end. For that reason Breus says, you want multiple chambers so that doesn't occur.

Conditions: These beds are particularly useful when sleeping partners have different needs. If one of you has a bad back, one side can be made firmer than the other to provide greater support.

Adjustable Beds

These beds are able to bend and elevate at varying angles. As a result, the mattress has to be flexible. Different types of mattresses can be used on an adjustable bed – memory foam, latex, or air, for example. Spring mattresses are more difficult to use, however, because the springs don't handle the bending well.

Pros: For people who have difficulty getting in and out of bed or who like to watch television in bed,adjustables can make life easier by moving you closer to where you need to be.

Conditions: If you suffer from sleep apnea, sleeping flat can make the condition worse by cutting off airways and causing the tongue to fall into the back of the throat.People who experience acid reflux can also benefit by sleeping in a bed that elevates their upper body.Adjustable beds for people with hip or back pain who have a hard time moving from a lying position to sitting up or standing.

Sofa Beds

When you have guests staying for a night or two, sofa beds come in handy. The mattresses in these beds tend to be very thin so they are flexible enough to fold and collapse into the couch. It's a great convenience to have a sofa bed, but you'd be hard-pressed to find someone who raves about their comfort.

Pros: Sofa beds are convenient, especially if you have limited space.
Cons: A night or two on a sofa bed is OK. But this is probably the worst kind of bed you can sleep on long-term. The mattresses used in most sofa beds are very thin and the springs quite weak. It really leads to an uncomfortable situation.

If you're really tight for space and need a bed that folds up;futons, while not the most supportive, are better for your back than the typical sofa bed.

Conditions: There are no conditions for which a sofa bed will be helpful, according to the experts. But if you have a bad back or hips, these beds will be especially uncomfortable.

When to Part With Your Old Mattress
Today's mattresses are made to last a lifetime. But you probably shouldn't plan on keeping yours for that long. Our bodies change over time, so the mattress that was once a joy to sleep on may no longer feel comfortable a few years down the road.

In addition, mattresses collect dust mites, fungus, and other germs that can exacerbate allergies and impact your sleep patterns. After 10 to 15 years, it's time to think about buying a new bed.

Ultimately, the experts say that the best bed for you is the one that feels most comfortable. And remember, there's no mattress that's going to save your body when you get only five hours of sleep.In order to feel your best, you need to get enough rest… no matter what type of mattress you're sleeping on.

Which foods are bad for your bones ?

1: Salt Is Bad for the Bone!
Salt can pose a great obstacle to a sturdy skeleton. Research has found that postmenopausal women with high-salt diet lose more bone minerals than other women of the same age. The salt content of the typical American diet is one of the reasons why calcium requirements are so high.Regular table salt, not simply sodium, causes calcium loss, weakening bones with time.

 

 We also get about twice as much sodium as we should. The 2005 Dietary Guidelines for Americans advise limiting sodium to 2,300 milligrams a day – equal to a teaspoon of salt. But most Americans get at least 4,000 milligrams a day.

Generally speaking, for every 2,300 milligrams of sodium you take in, about 40 milligrams of calcium is lost in the urine.

Getting the recommended amounts of calcium and vitamin D every day helps offset bone loss from salt.Adults up to age 50 require 1,000 milligrams of calcium daily -- the equivalent of three 8-ounce glasses of milk.Older adults need 1,200 milligrams of daily calcium – about half a glass more of milk.

 

As for vitamin D:

• People need 200 International Units (IU) of vitamin D a day until age 50.
• Adults need 400 IU of vitamin D from the ages of 51 to 70 years.
• Seniors need 600 IU of vitamin D a day after age 70.

Good sources of vitamin D are natural sunlight and from fortified milk, egg yolks, saltwater fish, liver, and supplements.

 

Of all the dangers to bone, salt is perhaps the hardest to curb. Salt shows up in nearly all processed foods, including whole grain breads, breakfast cereals, and fast foods.

 

Removing the salt shaker from the table, and cooking without added salt, helps. But avoiding processed foods provides the biggest bang for the buck. Processed foods supply 75% of the sodium we eat.

 

If you want to get a grip on this diet danger, here are some of the highest-salt foods to limit or avoid. Choose no-added salt versions whenever possible.

• Processed meats, such as deli turkey and ham, and hot dogs
• Fast food, such as pizza, burgers, tacos, and fries
• Processed foods, including regular and reduced-calorie frozen meals
• Regular canned soups and vegetables and vegetable juices
• Baked products, including breads and breakfast cereals

Scan food labels for sodium content. There's a good chance the majority of it comes from salt, so the lower the sodium, the better for bones.

 

When you dine out, check the web sites of your favorite restaurants for the sodium content of the dishes you order most often. If your typical meals exceed 800 milligrams of sodium, opt for lower-sodium alternatives, such as grilled fish or chicken, steamed vegetables, baked potato, and salad. Request that your meal be prepared without salt, too.

 

If you think you can’t lower your salt sufficiently, eat plenty of potassium-rich foods, such as bananas, tomatoes, and orange juice. Potassium may help decrease the loss of calcium.

 

2: Some Popular Drinks

Many soft drinks and certain other carbonated soft drinks contain phosphoric acid, which can increase calcium excretion in your urine. And nearly all soft drinks lack calcium. That combination spells trouble for women at risk of osteoporosis.

 

Excess phosphorus promotes calcium loss from the body when calcium intake is low.The occasional soda is fine, but many people, particularly women, consume more than an occasional can or glass. To make matters worse, soft drink consumers may also avoid calcium-laden beverages that bolster bones, such as milk, yogurt-based drinks, and calcium and vitamin D fortified orange juice.

 

To prevent osteoporosis, instead sip these drinks: 

• Eight ounces of orange juice fortified with calcium and vitamin D
• A mixture of fortified orange juice and seltzer or club soda that's free of phosphoric acid
• Fruit smoothie: Combine 8 ounces fat-free yogurt, one medium banana or a cup of fresh or frozen berries and 2 ice cubes in a blender or food processor
• Fat-free plain or chocolate milk

3: The Cost of Caffeine

Caffeine leaches calcium from bones, sapping their strength.You lose about 6 milligrams of calcium for every 100 milligrams of caffeine ingested.

 

That's not as much of a loss as salt, but it's worrisome, nonetheless. Caffeine is a particular problem when a woman doesn’t get enough calcium each day to begin with.

 

The good news is that limiting caffeine intake to 300 milligrams a day while getting adequate calcium probably offsets any losses caffeine cause.

 

Coffee is a major caffeine source. For example, a 16-ounce cup of coffee can provide 320 milligrams. High-caffeine sodas can contain up to 80 milligrams per can or more.

Although tea also contains caffeine, studies suggest it does not harm, and probably helps, bone density in older women, regardless of whether they add milk to the beverage. Researchers think that tea contains plant compounds that protect bone.

 

Ready to curb caffeine? Here are some tips: 

• Wean yourself from coffee by drinking half regular and half-decaf drinks to start
• Avoid caffeine-laden drinks
• Reach for decaffeinated iced tea or hot tea
• Splurge on a decaf fat-free latte drink and get 450 milligrams of calcium in the bargain
• Osteoporosis Diet Danger 4: Is Protein Problematic?

Bones are about 50% protein. Bone repair requires a steady stream of dietary amino acids, the building blocks of body proteins.

 

Adequate calcium and vitamin D cast a protective net around bones, but protein comes in a close second.

 

4: Is Protein Problematic?

Although most Americans get plenty of protein, many older women fail to get enough protein on a daily basis and it's hurting their bones.

The suggested daily protein intake is 0.8 grams of protein per 2.2 pounds for men and women over age 19. That amounts to about 55 grams of protein a day for a 150-pound woman and about 64 grams a day for a 175-pound man.

 

Get the protein you need to bolster bones with these protein sources: 

• 3 ounces light tuna, drained: 22 grams protein
• 3 ounces cooked chicken, turkey, or pork tenderloin: about 20 grams
• 3 ounces cooked salmon: 19 grams
• 8 ounces fat-free plain yogurt: 13 grams
• 8 ounces fat-free milk: 8 grams
• 1 medium egg: 6 grams

5: There's Something About Soy

While soy products such as edamame, tofu, tempeh, and soy beverages are rich in bone-building protein, they contain plant compounds that may hamper calcium absorption.

Oxalates in soy can bind up calcium and make it unavailable to the body.Problems may arise when you eat a lot of soy but don’t eat a lot of calcium.

 

The research is mixed about soy. Some small studies show soy can cause problems with bone strength; others show that the right type of soy (with the soy isoflavones genistein and daidzein) protect bone strength. To avoid any risk, be sure to get a lot of calcium in your diet, primarily through dairy foods or supplements.

 

Soy products fortified with calcium may foster a false sense of security. When researchers compared calcium content and solubility of calcium-added beverages, they found that much of the calcium in soy and other beverages sank to the bottom of the container and could not be redistributed throughout the drink, even with shaking.

 

Still, fortified soy products, such as tofu processed with calcium, provide a hefty dose of bone-building nutrients and make a good addition to a balanced diet. If your diet is heavy on soy, be sure to also take in at least 1,000 milligrams of calcium every day.

 

Best Diet to Beat Osteoporosis

You can't feel osteoporosis, so it's not always easy to imagine that what you're eating, or not, is harming your bones,but your diet is really important on a daily basis. If you string together a bunch of bad eating days, it's dangerous in the long run.

 

The safest strategy is eating a diet that’s low in salt and rich in fresh and minimally processed whole grains, fruits, and vegetables. Include enough calcium and vitamin D from foods, and supplements if necessary, and be sure to limit caffeine and carbonated drinks.

 

Wish to know how to prepare Mediterranean Diet? Check out the recipe HERE for FREE !

Causes of fatigue and how to fight them !

Cause No. 1: Not Enough Sleep
It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.

Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and PDAs from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

Cause No. 2: Sleep Apnea
Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed.

Fix: Lose weight if you’re overweight, quit smoking, and sleep with a CPAP device to help keep airway passages open at night.

Cause No. 3: Not Enough Fuel
Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat meals and snacks throughout the day for sustained energy.

Cause No. 4: Anemia
Anemia is a leading cause of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells are needed because they carry oxygen to your tissues and organs.

Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

Cause No. 5: Depression
You may think of depression as an emotional disorder, but it contributes to many physical symptoms as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a couple of weeks, see your doctor.

Fix: Depression responds well to psychotherapy and/or medication.

Cause No. 6: Hypothyroidism
The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive and the metabolism functions too slowly, you may feel sluggish and put on weight.

Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

Cause No. 7: Caffeine Overload
Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

Cause No. 8: Hidden UTI
If you’ve ever had a urinary tract infection (UTI), you’re probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

Cause No. 9: Diabetes
In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.

Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

Cause No. 10: Dehydration
Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.

Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout and afterwards drink another two cups.

Cause No. 11: Heart Disease
When fatigue strikes during everyday activities, such as cleaning the house or weeding the yard, it can be a sign that your heart is no longer up to the job. If you notice it’s becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease.

Fix: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and restore your energy.

Cause No. 12: Shift Work Sleep Disorder
Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.

Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.

Cause No. 13: Food Allergies
Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you’re eating -- not enough to cause itching or hives, just enough to make you tired.

Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.

Cause No. 14: CFS(Chronic fatigue syndrome) and Fibromyalgia
If your fatigue lasts more than six months and is so severe that you can’t manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.

Fix: While there’s no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.

Fast Fix for Mild Fatigue
If you have mild fatigue that isn’t linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.

Learn how to sleep well ! Click HERE to view it for FREE !

Love

What is the word "family" means ?

To me,I am not from a big family,I just have Dad,Mom and a sis...

I came here which is very far from home,just to study,to learn how to live on myself,to be an adult.

After I came here,I found the very first love in my life.We have been together for 5 1/2 years,its not a short period for a couple,but we have learnt a lot of things together.We have been through thick and thin in all these 5years together.I have learnt how to tolerate,to share my thoughts with him,to shower my love on someone,to cook,even to care for someone,which is the most important part in keeping a relationship !

I have realized that life has changed ! My dad and mom loves my sis more than me,no doubt! I am jealous and I kept asking myself,"why my parents love my sis more than me?" Is it that I've done something wrong ? Is it difficult to be fair on nboth of us ? My dad has told me before,there's no fairness in this world,it never will be ! I know,but if their love is 100%,I can't even get 5-10% out of 100% ? Is it too greedy to ask for this much ? I have no idea that life can be so cruel to me! Family means everything in my world,but to my parents,I can't even get 5% in their world!I felt as if I have dropped from heaven to the hell! I have tried my best to make them proud of me,I know I am not the best,I never was,and I will never be in the future! Why I have to become the best ? I can't even get their love even though I have tried my best...Can they tell me the reasons that they love my sis more than me ? I know that we can't compare "love",it is incomparable,but is it too much to ask for a little bit of love from them ?

Reasons of "why can't I lose weight ??"

Have you ever felt like trying to lose extra pounds or keep them off is just more difficult for you than for other people?

Well,for some people, thanks to a combination of genetics and physiological differences, it really is easier to put on weight and harder to take it off.The genetic differences that determine a person's tendency to gain weight are less noticeable in environments where exercise is a part of everyday life and where there is NOT an abundance of great-tasting, affordable food.

1. You have a low resting metabolic rate, and high metabolic efficiency.
If you have a lower resting metabolic rate, your body spends fewer calories maintaining your body at rest than someone your size with a higher rate. And, if your body is metabolically efficient, it burns fewer calories while in motion.

Differences in resting metabolic rates and metabolic efficiency may explain up to about 22 pounds of weight gain.This could help explain differences in normal weight vs. overweight, but many researchers believe that higher levels of excess weight (clinical obesity) are probably a result of excessive food intake and/or low physical activity.

2. You are female.
There are a number of reasons why men have the weight loss edge over women.

First of all, men have more muscle mass, compared to women, and women have a higher percentage of body fat than men. Muscle tissue burns more calories at rest than fat tissue. So it's no surprise that men's resting metabolic rate tends to be significantly higher than women's.

Also, women often deposit extra body weight in the hips, legs, and buttocks, while men tend to store extra weight in the midsection.Extra fat around the gut is more actively recruited during times of energy need and thus may be easier to lose than fat on the legs and hips.

Further, because men tend to be larger than women, they tend to burn more calories doing the same exercise as women.

As if this weren't unfair enough, men also seem to be better at suppressing hunger when presented with food, according to findings of a recent study.

After 23 healthy, non-obese people fasted for 17 hours, researchers used cognitive inhibition techniques to try to suppress thoughts of hunger. They found that the technique significantly lowered the desire for food only in men. Subsequent brain scans of the men showed a decrease in activation in brain regions that are known to play a role in processing our awareness of the drive to eat.

3. You experience hunger, satisfaction, and stress differently than others.
Differences in how people experience hunger and cope with stress are important in determining who becomes overweight and who doesn't.

Individual genetic differences in the numerous hormones and peptides made by the gut, brain, and fat cells (that regulate appetite, hunger, and satiety) may play a big role in predisposition to obesity and difficulty losing weight.

Researchers are only beginning to understand what might be at play here, and how it affects what and how much a person eats.

4. You don't like to exercise (it could be in your genes).
25%-50% of an individual's propensity for voluntary exercise is under genetic control.

5. Your mother ate a high-fat diet while pregnant.
There is some preliminary research in primates that suggests eating a healthy, moderate-fat diet is important for the future weight and health status of the developing fetus, regardless of whether the pregnant mother was obese or lean.

6. What you ate as a toddler could be affecting how easily you gain weight as an adult.
The food we eat affects how active certain genes are in our body. In particular, we believe that our diet has a direct influence on the genes that control how our bodies store and use nutrients.

In Reimer's research with rats, a group that ate a high-protein diet when young packed on much more weight and body fat as adults compared to another group of rats raised on a high-fiber diet.

More research needs to be done to understand the mechanisms at work here, but this research suggests how complex weight gain really is.

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Omega 3 ? Give me the list !

More and more research shows that Omega-3s lower your risk of heart disease and may also help depression, diabetes, and other chronic conditions. It's no wonder that Omega-3s have become a hot nutrition trend.

These healthy fats are being added to everything from eggs to peanut butter. You can also get them naturally in a can of salmon or tuna, or from fresh, oily fish.

 Omega-3 fatty acids: which type is best?

Omega-3 fatty acids are a group of three fats: docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA).

Once eaten, the body turns ALA into DHA and EPA, though not very efficiently -- some estimates say the conversion is as low as 5%. Thus, many dietitians recommend we focus most of our efforts on consuming DHA and EPA fatty acids.

While there's no standard recommendation yet for how many Omega-3s we need, suggestions range between 500 to 1,000 mg daily. You can find over 500 mg in a tin of tuna or a few ounces of salmon. Some fortified foods offer 100 mg or more.

Fish: Top source of Omega-3 fatty acids

Seafood is a great source for DHA and EPA Omega-3s, both essential for healthy hearts and brains. Look for seafood rich in Omega-3s, such as:

• Halibut
• Herring
• Mackerel
• Oysters
• Salmon
• Sardines
• Trout
• Tuna (fresh)

The cold case: fortified dairy, juice foods

Functional foods are defined as any food that provides health benefits beyond basic nutrition. These days, supermarkets are brimming with foods enhanced with Omega-3s, from fortified juice to eggs produced by chickens fed Omega-3s in their grain. You'll likely find the following foods fortified with Omega-3 fatty acids:

• Eggs
• Margarine
• Milk
• Juice
• Soy Milk
• Yoghurt

Grains and nuts with Omega-3s

Bread and pasta are some of the foods most commonly enriched with Omega-3s. You'll also find them in whole foods like seeds and nuts. When shopping look for Omega-3s in:

• Bread
• Cereal
• Crunchy Oats
• Flaxseed
• Flour
• Pasta
• Peanut butter
• Porridge Oats
• Pumpkin seeds
• Pizza, packaged
• Flour tortillas
• Walnuts

Fresh produce with ALA Omega-3s

Vegetables, especially green leafy ones, are rich in ALA, one form of Omega-3 fatty acids. Although ALA isn't as powerful as the other Omega-3 fatty acids, DHA and EPA, these vegetables offer a host of benefits, from fibre to antioxidants, in addition to Omega-3.

• Brussels sprouts
• Kale
• Mint
• Parsley
• Spinach
• Watercress

Oil With ALA Omega-3s

Oils can be a good source of ALA Omega-3s, too, including:

• Rapeseed oil
• Cod liver oil
• Flaxseed oil
• Mustard oil
• Soybean oil
• Walnut oil

Other Omega 3 enhanced products
Whole and fortified functional foods aren't the only places you'll find Omega-3 fatty acids; they're cropping up just about everywhere. You can also find them in:

• Supplements
• Childen’s vitamins
• Meal replacement bars
• Protein powders
• Weight loss shakes
• Pet food
• Skin care creams
• Tanning lotions

Wish to know what's the best way to prepare these foods ? Simply click HERE to find out !

Organic food: To buy or not to buy ?

Going organic is good for you and the Earth, but if you can't always afford it -- since organic can cost 50%-100% more -- experts recommend spending most of your organic food dollars on produce and the foods you eat most often.

1. Peaches

It is recommended going organic on the "dirty dozen" -- produce that has the highest pesticide residues -- like peaches.

2. Apples
Apples are a good source of fiber -- especially if you eat the peel. The peel also has healthful phytochemicals that may reduce your risk of cancer and heart disease. But the peel is also where pesticides accumulate. So buying organic apples is a good use of your organic food dollars. If you can't afford to buy organic apples, scrubbing their skins under running water can help reduce pesticide residues, too.

3. Bell Peppers & Celery

Bell peppers and celery are among the "dirty dozen" with higher pesticide residues. In fact, in 2004 the USDA Pesticide Data Program found 49 pesticide residues on sweet bell peppers. Government limits set levels of pesticide use in growing and processing foods, and residue allowed on foods. Although some pesticide levels are assumed to be safe, the chemicals used are toxic.

4. Strawberries & Cherries

Strawberries and cherries are a great source of vitamin C. And while buying organic berries may give you a lot of bang for your organic buck, you may also want to consider buying local. Locally grown foods are usually fresher -- and kinder to the environment -- than produce that’s been trucked across the country in energy-consuming vehicles.

5. Pears & Nectarines

Pears and nectarines are both rich in vitamin C and are great low-cal snacks. In fact, pears rank second to the apple as the most popular U.S. fruit. But they also land on the "dirty dozen" list and the USDA Pesticide Data Program found almost 30 pesticide residues on pears and nectarines. To get the health benefits without the risks, eat organic pears and nectarines.

6. Grapes (Imported)
Grapes are a delectable low-calorie snack or dessert. One cup contains about 104 calories, and is packed with vitamins C and K. Raisins (dried grapes) are also a good source of iron. While imported grapes are among the “dirty dozen,” don't eliminate them from your diet if you can't always buy organic. Consider buying organic grapes for children and if you're pregnant. If buying conventionally grown, wash them well before consuming.

7. Spinach & Lettuce
 

Spinach -- a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese -- has about 7 calories a cup. Lettuce has about 5 calories per cup. But they also have high levels of pesticide residue -- the USDA Pesticide Data Program found 57 pesticide residues in spinach and 51 in lettuce. Buy organic or grow your own (greens do well even in large patio containers).

8. Potatoes & Carrots
Potatoes are a good organic purchase -- especially since most conventional potatoes are pesticide intensive crops. They are a good source of vitamin C, vitamin B6, potassium, manganese, and fiber. A medium-sized baked potato contains around 161 calories -- without the fixings. Sweet, crunchy carrots are loaded with vitamins A and K and are a good source of fiber. Many kids love carrots, so opt for organic for their vulnerable, growing bodies.

9. Milk
Cows raised on conventional farms are often given recombinant bovine growth hormone (rBGH) to increase the amount of milk they produce. Does rBGH pose a health hazard to humans? Scientists don’t agree. But if you have an infant or child who drinks milk, consider taking precaution and choosing rBGH-free or organic. Organic milk comes from cows that have not been given antibiotics or hormones. Many conventional brands are rBGH-free but aren’t labeled as such. Look it up online or call the manufacturer.

10. Beef
Livestock on an organic farm cannot be given antibiotics or growth hormones unnecessarily -- a common practice in conventional agriculture. Some experts think using antibiotics this way may contribute to the rise of superbugs. And although the risk to humans isn't clear, added hormones do show up in supermarket beef.

11. Peanut Butter
 

Kids tend to eat a lot of peanut butter, so you may want to make sure they're not ingesting chemicals along with a PB&J sandwich. And peanut butter made from just organic peanuts and salt is healthier than conventional peanut butter with added hydrogenated oils and sugar. The natural oils in organic peanut butter may separate and form a layer on top of the jar -- if so, just stir it all up so it's creamy again.

12. Broccoli
Veggies like broccoli, cabbage, and peas also have less pesticide residue, so you may consider buying conventional or locally grown versions. Give them a good wash before eating, and cut off the outer leaves of cabbage to further reduce pesticide residue.

Understand Organic Terminology

• "100% organic" -- This means the food has no synthetic ingredients and can use the organic seal.
• "Organic" -- This means the food has a minimum of 95% organic ingredients. It can also use the organic seal.
• “Made with organic ingredients" -- This means the food must contain at least 70% organic ingredients. These foods cannot use the seal.
• Meat, eggs, poultry, and dairy labeled "organic" must come from animals that, among other things, have never received antibiotics or growth hormones.
• Standards for organic seafood have not been set.

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Tips for finding the BEST food !

It's also important to choose a diet plan that won't leave you feeling hungry. Look for plans that promote foods that are high in water and are fiber-rich, like soups, fruits, and vegetables. These foods fill you up and reduce food cravings to help you stick to your diet plan without feeling deprived.

1. Does It Match My Eating Style?
If the plan encourages six meals daily and you struggle to eat two, chances are you won't last on the diet, no matter how healthy it is. Look for a diet that matches the way you like to eat, and ask yourself:

• Can this diet accommodate my travel or dining-out patterns?
• Does it have a family-friendly approach that everyone in the household can follow?
• Does it require special preparation and cooking?
• Can I stick to the timing and/or recommended number of meals/snacks?

2. Does It Match My Exercise Level?

Some plans encourage lots of exercise; others simply get you moving. If you're a sedentary person, plans that include hours at the gym might sound good -- but, in reality, won't last long. Select a program that has an exercise component you can do on a regular basis, and advance slowly. Find a plan that encourages physical activity that you enjoy and is doable, whether that's dancing, gardening, walking, or just cleaning the house.

Exercise does not have to be structured [or] require special equipment or memberships,it simply needs to be anything that increases whole-body movement.

3. Can I Live With It Forever?
When considering any diet, ask yourself, 'Is this something I'd be willing to do every day for the rest of my life?' If not, don't bother, because as soon as you go back to what you were doing before, the weight will come back.

4. Does It Include Foods I Like, Can Prepare, and Can Afford?
Are there foods or beverages you're asked to eat in combination or in quantities that are unrealistic for the long term? Some plans require meal replacement drinks that may work for some people on the run, and others may prefer to eat food instead of drinking.

Plans that require unusual foods or hours in the kitchen may work for someone who has lots of time and money, but may not for you. The 'two T' test: Make sure the recipes look tasty, and are time-saving.

5. How Quickly Will I Lose Weight?
One pound of fat equals 3,500 calories, so you need to burn off lots of calories to reduce fat. Rapid weight loss is usually more fluid loss than fat loss.

The higher weight losses that occur at the beginning of most diets are at least partially water.Weight loss can be particularly dramatic on very low-carb diets because your body gives up water when it's forced to utilize other fuel sources."

While you may want to lose weight quickly, the experts agree that slow and steady wins the race. Safe and effective weight loss averages 1-2 pounds per week, and the best way to achieve it is by burning about 500 calories per day through diet and exercise.

6. Does It Tackle My Bad Habits?
The best weight loss plan is one that doesn't make you feel like you are on a diet. Going on a "diet" can create an obsession with food, heighten cravings, and lead to a frustrated "throw in the towel because diets don't work" mentality.

Look for a plan that helps you recognize habits that can keep you from reaching a healthy weight.

7. Can I Still Have My Favorite Foods?
Some plans have long lists of "forbidden" foods and little room for indulgences. For some people, being denied certain foods can trigger cravings and binges. But others actually do better if they eliminate the "trigger" foods that touch off eating binges.

If you can't bear to live without a glass of wine with dinner, or an occasional dessert, you'll need to find a plan that allows small portions of these favorites. But if you're the type who can't stop with one glass or a bite or two of dessert, the stricter plans may be exactly what you need.

8. Does It Call for Small, Gradual Changes?
Some programs require significant changes and others promote a "baby step concept" -- smaller, more gradual changes. Change is difficult and the more you have to change, the harder it will be. Look for a plan that slowly changes your eating and exercise habits unless you're ready for a real challenge.

A sensible plan encourages you to evaluate your eating habits and work on a few unhealthy habits, and once you accomplish these changes, pick a few more that you can live with.

9. Does It Call for Supplements, Cleanses, or Detox Formulas?
Healthy weight loss plans don't need to be supplemented beyond a daily multivitamin-mineral supplement for nutritional "insurance."

10. Do I Want a Structured Plan or One That Is More Flexible?
Some people prefer a diet plan that calls for specific foods and portion sizes to help them stay on track. Others like the flexibility of making their own food choices. As long as the diet plan includes a variety of healthy food -- fruits, vegetables, beans, whole grains, low-fat dairy, and lean protein -- either type can work.

Just make sure the diet plan allows you enough food and calories that hunger won't undermine your efforts to lose weight.

When calories get below 1,200 for women or 1,500 for men, it can make you light-headed, irritable, and quite miserable because your body needs these minimum amounts to function well.

How to lower your cholesterol level ?

Your body needs a small amount of cholesterol to function properly. But we may get too much saturated fat and cholesterol in our diet - and both raise levels of LDL(low density lipoprotein) "bad" cholesterol. LDL cholesterol can cause plaque to build up in arteries, leading to heart disease. HDL(high density lipoprotein)"good" cholesterol, on the other hand, helps clear bad cholesterol from your blood. You want to lower LDL cholesterol and raise HDL cholesterol, starting with your diet.

1. Serve Up the Heart-Healthy Food

Load your plate with fruits and vegetables — five to nine servings a day — to help lower LDL "bad" cholesterol. Antioxidants in these foods may provide the benefit. Or it may be that when we eat more fruits and veggies, we eat less fat. Either way, you'll also help lower blood pressure and maintain a healthy weight. Foods enriched with plant sterols, such as margarine spreads, yogurts, and other foods, can also help lower LDL cholesterol.

2. Look to the Sea
   
A heart-healthy diet has fish on the menu twice a week. Why? Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower levels of trigylcerides, a type of fat in the blood. They may also help lower cholesterol, slowing the growth of plaque in arteries. Go for fatty fish, such as salmon, tuna, trout, and sardines. Just don't drop the filets in the deep fryer – you'll negate the health benefits.

3. Start Your Day With Whole Grains

A bowl of oatmeal or whole-grain cereal has benefits that last all day. The fiber and complex carbohydrates in whole grains help you feel fuller for longer, so you'll be less tempted to overeat at lunch. They also help reduce LDL "bad" cholesterol and can be an important part of your weight loss strategy. Other examples of whole grains include wild rice, popcorn, brown rice, barley, and whole-wheat flour.

4. Go Nuts for Cardiovascular Health

Need a snack? A handful of nuts is a tasty treat that helps in lowering cholesterol. Nuts are high in monounsaturated fat, which lowers LDL "bad" cholesterol while leaving HDL "good" cholesterol intact. Several studies show that people who eat about an ounce of nuts a day have lower risk of heart disease. Nuts are high in fat and calories, so only eat a handful. And make sure they're not covered in sugar or chocolate.

5. Unsaturated Fats Protect the Heart
We all need a little fat in our diet – about 25% to 35% of our daily calories. But the type of fat matters. Unsaturated fats -- like those found in canola, olive, and safflower oils – lower LDL "bad" cholesterol levels and may help raise HDL "good" cholesterol. Saturated fats – like those found in butter and palm oil – and trans fats raise LDL cholesterol. Even good fats have calories, so eat in moderation.

6. More Beans, Fewer Potatoes
 
You need carbohydrates for energy, but some do your body more good than others. Whole grains – such as brown rice or quinoa – whole-wheat pasta, and beans have more fiber and raise sugar levels less. They lower risk of diabetes and high cholesterol. Other carbs, like those found in white bread, white potatoes, white rice, and pastries, quickly boost blood sugar and may raise risk of type 2 diabetes.

7. Move It!
Even 30 minutes of physical activity five days a week (20 minutes three times a week for vigorous exercise, such as jogging) can help lower LDL cholesterol and raise HDL cholesterol – although more exercise is even better. It also helps you maintain an ideal weight, reducing your chance of developing clogged arteries. You don't have to exercise for 30 minutes straight – you can break it up into 10-minute increments.

8. Walk It Off
If you're not used to exercising – or hate the thought of going to a gym – just go for a walk. It's easy, healthy, and all you need is a good pair of shoes. Aerobic or cardiovascular exercise such as walking lowers risk of stroke and heart disease, helps you lose weight, and keeps bones strong. If you're just starting out, try a 10-minute walk and gradually build up from there.

9. Work Out Without Going to the Gym

 

If exercise sounds like a dirty word to you, here's some good news: You can boost your heart health by incorporating physical activity into your day. Any kind of cardiovascular activity counts – gardening, dancing, or taking the stairs instead of the elevator. Even housework can qualify as exercise – as long as you're doing serious cleaning that gets your heart rate up and not just light dusting.

10. What to Do When Eating Out

If you're eating healthy food at home to keep cholesterol in check, don't blow it when you eat out. Restaurant food can be loaded with saturated fat, calories, and sodium. Even healthy choices may come in super-size portions. Try these tips to stay on track:

• Choose broiled, baked, steamed, and grilled foods – not fried.
• Get sauces on the side.
• Practice portion control by asking for half your meal to be boxed up before it’s brought out.

11. Look for Hidden Traps
A close look at nutrition labels is essential for a low-cholesterol, heart-healthy diet. Try these tips:

• Check serving sizes. The nutrition info may look good, but does the package contain two servings instead of one?
• If it says "whole grain," read the ingredients. Whole wheat or whole grain should be the first one.
• A food with "0 grams cholesterol" could still raise your LDL cholesterol. Saturated fat is the other culprit to watch for.

12. Don't Stress Out

Chronic stress can raise blood pressure, adding to your risk of atherosclerosis, which occurs when plaque from cholesterol builds up in arteries. And research shows that for some people, stress might directly increase cholesterol levels. Reduce your stress levels with relaxation exercises, meditation, or biofeedback. Focus on your breathing and take deep, refreshing breaths. It's a simple stress-buster you can do anywhere.

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Easy cooking and nutritious chicken recipes !

One rotisserie chicken will give you about 4 cups of shredded chicken, both white and dark meat (no skin). The typical chicken translates into about 12 ounces of light meat and 8 ounces of dark meat (no skin), which gives you a total of:

• 1,037 calories  
• 166 g protein
• 0 g carbohydrate
• 34 g fat
• 10.4 g saturated fat
• 13.7 g monounsaturated fat
• 8.2 g polyunsaturated fat
• 505 mg cholesterol
• 0 g fiber
• 451 mg sodium (unless some sodium is added to season the chicken before roasting)
• 30% calories from fat

 Chicken Cobb Salad

2 cups side salad green + 1 serving lean meat without added fat + 1 tsp oil

9 cups shredded romaine lettuce (or 4 1/2 cups shredded iceberg mixed with 4 1/2 cups shredded romaine lettuce)

2 1/2 cups shredded (skinless) roasted chicken breast (about 12 ounces)

3 hard-boiled egg whites, chopped

3 fresh tomatoes, chopped

6 tablespoons blue cheese, crumbled

4 slices crisp-cooked turkey bacon, crumbled

1 avocado, peeled, pitted, and diced

1/3 cup chopped green onions (the white and part of the green)

3/4 cup lite ranch-style salad dressing

Distribute shredded lettuce into 6 individual salad plates or bowls. Arrange the chicken, chopped egg white, tomatoes, blue cheese, turkey bacon bits, avocado, and green onion on top of the lettuce, each in its own row.

Drizzle about 1/8 cup of dressing over each salad and serve.

Yield: 6 servings

Per serving: 324 calories, 25 g protein, 13 g carbohydrate, 18 g fat, 4 g saturated fat, 5 g monounsaturated fat, 5 g polyunsaturated fat, 67 mg cholesterol, 3.5 g fiber, 622 mg sodium. Calories from fat: 52%.

Fruity & Nutty Chicken Salad

1 cup salad with meat, poultry and light dressing" OR 1 cup "hearty stew" OR 1 serving lean meat with 1 tsp fat maximum + 1 portion fresh fruit

3 cups diced boneless, roasted chicken breast

1/2 cup finely diced celery

1/3 cup chopped green onions (the white and part of the green)

1 firm apple, sliced and diced

1/3 cup dried cranberries or cherries

1 cup seedless green or red grapes, cut in half

1/2 cup toasted pecan pieces

1/8 teaspoon ground black pepper

1/2 teaspoon curry powder

5 tablespoons light mayonnaise

1/2 tablespoons fat-free sour cream

Add chicken, celery, green onion, apple, dried cranberries or cherries, grapes, and pecans to large serving bowl and toss.

Add pepper, curry powder, mayonnaise, and sour cream to small bowl and whisk together until smooth. Spoon over chicken mixture and toss together to blend well.

You can serve this salad immediately, or you can cover the salad, chill in the refrigerator, and serve the next day.

Yield: 8 servings

Per serving: 232 calories, 18 g protein, 18 g carbohydrate, 9 g fat, 1.6 g saturated fat, 45 mg cholesterol, 2 g fiber, 128 mg sodium. Calories from fat: 38%.

Chicken Pesto Pine Nut Skillet Pizza
1 small serving as 1 portion frozen dinner light OR 1 sandwich "sandwich and burger lean meat" OR 1 cup "hearty stew" + 2 ounces low-fat cheese

2 multigrain flour tortillas

1 tablespoon pesto sauce

1/2 cup shredded roasted chicken breast, skinless

2 slices part-skim mozzarella (2 ounces), each broken into about 4 pieces

1 tablespoon toasted pine nuts

Add a flour tortilla to a large, nonstick frying pan over medium-high heat. Spread pesto on top of the tortilla, then top with chicken and then cheese and pine nuts.

Place the second tortilla on top. Once the bottom tortilla is nicely browned, carefully flip the pizza over to brown the other tortilla. This will take a minute or two more.

Remove pizza to a plate and cut pizza into 8 wedges.

Yield: 1 large serving (or two small servings)

Per serving: 570 calories, 45 g protein, 48 g carbohydrate, 21 g fat, 9 g saturated fat, 5 g monounsaturated fat, 6 g polyunsaturated fat, 78 mg cholesterol, 11 g fiber, 1300 mg sodium. Calories from fat: 33%.

Chicken Pasta Salad with Simple Sun-Dried Tomato Dressing
1/4 cup starchy foods and legumes without fat + 1 serving lean meat without added fat OR 1 cup of salad with meat, poultry and light dressing

4 cups cooked and cooled whole wheat or whole grain blend pasta (like Barilla Plus Penne)

2 cups shredded roasted chicken breast (no skin), cooled

1/4 cup finely chopped sweet onion or green onions

1 1/2 cups sugar snap peas, cut in half

1/4 cup light mayonnaise

1/4 cup fat-free sour cream

1 tablespoon low-fat milk or fat-free half-and-half

2 tablespoons chopped sun-dried tomatoes, drained (use the type bottled in olive oil)black pepper to taste

Add cooked pasta, chicken, onions, and sugar snap peas to large serving bowl and toss to mix.

Add light mayonnaise, fat-free sour cream, low-fat milk or fat-free half-and-half, and chopped sun dried tomatoes to a small bowl or 2-cup measure and stir with fork to blend well into a dressing. Drizzle over the pasta mixture and toss to blend everything.

Serve immediately, or cover and keep in refrigerator until ready to serve.

Yield: 4 servings

Per serving: 232 calories, 25 g protein, 13 g carbohydrate, 8 g fat, 1.8 g saturated fat, 60 mg cholesterol, 3.5 g fiber, 184 mg sodium. Calories from fat: 32%.

Sweet heart cake !

Ladies out there ! (and gentlemen too!) Still thinking what to prepare for the Valentine's day ?

Here is a recipe for your valentine's day !

A sweet heart cake ! Its just perfect for this special day !

Ingredients :
1 18 1/4-ounce box white cake mix (plus eggs, water, and oil, as directed on box)

1 3-ounce box strawberry-flavored Jell-O

1 16-ounce package frozen sliced strawberries, thawed and drained

1 cup butter, softened

3 1/2 cups powdered sugar

1 teaspoon vanilla extract

Red or pink candies


Instructions :
To begin, heat the oven and grease and flour two 8-inch baking pans, one round and one square, as directed on the cake mix box. Add the Jell-O to the cake mix, then prepare the mix as directed on the box. Fold half of the strawberries into the batter. Pour the batter into the prepared pans and bake according to the package directions. Remove the cakes from the pans and allow them to cool completely on wire racks.

To make the frosting, beat the butter, sugar, and vanilla extract until light and fluffy. Add the remaining strawberries and beat until well combined.

Cut the round cake in half and place the two semicircles against two sides of the square cake, as shown.


Spread on the frosting and decorate to your heart's content with the red or pink candies.

The cake is ready to be served !

 Bon Appetite !
:)

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