How to Lose 100 Pounds By Madeline Vann, MPH | Medically reviewed by Pat F. Bass III, MD, MPH

Losing weight is never easy, especially when you are facing a large goal. Learn how counting calories, exercise, and lifestyle changes can help you lose 100 pounds. 

 

If you are trying to lose 100 pounds, beyond diet and exercise you may need to examine other areas of your life to understand how best to achieve weight loss.

People who have 100 pounds or more to lose know all about what they should be doing to lose weight, says Gail Curtis, assistant professor at Wake Forest University, Winston-Salem, NC. In addition to nutrition and exercise, Curtis says it is important to consider stress, your sense of fulfillment, your work and home environment, and even people in your life who may be sabotaging your best diet efforts. Then you can concentrate on developing and sticking to a weight-loss plan.

 

How to Lose 100 Pounds: It Starts With Counting Calories
Counting calories is going to be a part of this process. Here are guidelines to follow:

• If you want to lose a pound a week, you have to cut out 3,500 calories, or roughly 500 calories a day.
• You never want to eat fewer than 1,200 calories a day, “and that’s on the low end,” says Curtis. You can always increase your physical activity, however.
• You can safely aim to lose 1 percent of your body weight per week; a woman weighing 250 pounds should aim for a 2.5-pound loss per week, eating about 1,250 calories less per day.
• Counting calories involves not just the food you eat, but also the calories you burn through exercise.
• Keep a journal of what you ate, how much you exercised, and your thoughts and feelings at those times, and limit yourself to one weekly weigh-in to avoid focusing too much on the scale.

Good nutrition is key, says Curtis. Many people who want to lose 100 pounds are used to eating foods that are high in calories and low in nutrition. The challenge is to practice the reverse: Learn to eat the correct portions of foods that are low in calories but high in nutrition, such as fruits, vegetables, whole grains, and low-fat dairy.

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How to Lose 100 Pounds: Break It Down Into Stages 

How long it will take to lose 100 pounds varies — a 250-pound woman might need 40 weeks or more to achieve her goal — but Curtis recommends that you develop weekly and monthly goals that will help you track your progress and avoid becoming overwhelmed or discouraged. Attainable, feel-good goals include: 

 

• Being able to get down on the floor and play with your children or grandchildren
• Being able to walk around the mall without feeling short of breath
• Being able to do 20 minutes of physical activity three days a week — mornings are best, says Curtis (and work up to 30 minutes most days of the week)
• Eating four servings of fruit or veggies every day of the week
• Eating a healthy breakfast every day that includes a low-fat protein

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How to Lose 100 Pounds: Exercise Is Non-Negotiable
Being physically active is an essential part of losing 100 pounds. “This was the biggest challenge for our clients,” says Curtis. “They would say they couldn’t do it because of their ankle or their back pain. But everybody can do an exercise program.”
Curtis recommends:

• If you have a lot of joint pain, start with chair or water-based exercises.
• Try walking short distances and gradually building up your endurance.
• Involve a physical trainer or an exercise buddy as you get moving again.

How to Lose 100 Pounds: The Aftermath
Many people worry about how their body will look once they lose 100 pounds. This “depends on your age and condition of the skin,” says Curtis. “Some people’s skin will retract. For some it will not.” Once you reach your goal, if you find that sagging skin bothers you, you might want to investigate cosmetic surgery to remove excess skin.
Of course, the health and fitness advantages of losing 100 pounds, plus how much better you will look and feel in clothes, will more than make up for any after-effects of your overweight. With determination and a few smart diet strategies, you can achieve your goal.

What Your Pee Is Telling You By Everyday Health Guest Columnist Published Apr 6, 2015

By Troy Sukkarieh, MD, Special to Everyday Health
There is no perfect urine. Your quality and quantity of your urine can change based on your health and lifestyle. However, it’s important to know what is normal for you. This way, you can relay any serious or bothersome changes to your doctor.
Urine has been a useful diagnostic tool since the beginning of medicine. The color, density, smell, and frequency of your urine can reveal useful information about your health. It can also tell if you are properly hydrated, taking medication or vitamins, or have an infection.

What Color Is the Right Color for Urine?

If you don’t see any color, you might be drinking too much water or coffee. Deeper shades of yellow and amber can indicate that you are dehydrated. The color of urine can range from completely clear to gold, and can include unusual colors like red and blue.
Here are some clues about what different urine colors may indicate:

• Blue-green urine may be the result of certain medications such as laxatives, chemotherapy drugs, or vitamins. If you aren’t taking any of these meds, and you continue to see this color for more than a few days, call your doctor to discuss.
• Bright yellow or orange urine can indicate you’ve consumed a lot of vitamin C, carrots, beets, or other foods in the orange family. Some medications can turn your urine this color as well.
• Dark orange or brown urine is cause for concern. This may mean you have bile in your urine or a problem with your liver.
• Pink or red urine can simply indicate you’ve eaten red-tinted food. On a more serious note, this can also be a sign of blood in your urine. Bloody urine may indicate internal injury, kidney issues, or cancer.

Cloudy urine has been found to suggest the presence of phosphates, which can be a precursor to kidney stones. Cloudiness can also indicate an infection. If cloudiness worsens and you experience burning or urgency, make sure to see a doctor.

You May Be Able to Smell a Health Issue

Most of the time, if you are healthy and well hydrated, your urine will not have a strong smell. But these odors may spell trouble:

• Foul smell. The bacteria that cause urinary tract infections (UTIs) can produce a foul smell. Symptoms of a UTI include burning during urination, fever, chills, and back pain. If you have a urinary infection, you will need to be prescribed an antibiotic.
• Sweet smell.  Sweet-smelling urine may be a sign of diabetes or liver disease.
• Musty smell. Certain metabolic disorders may cause musty-smelling urine as well.

Keep in mind that consuming certain foods and beverages — coffee and asparagus in particular — can give urine a stronger smell as well, which is completely normal.

You Have to Go NOW, or You Have to Go Often

Most people take bathroom breaks about six to eight times a day, depending on how much they drink. If you’re constantly feeling the urge to go (without drinking any extra fluids), the frequency of urination can indicate an overactive bladder, urinary tract infection, interstitial cystitis (painful urination without an infection), or diabetes.
Urgency means you need to go right away, have difficulty holding it in, and wake up several times during the night to use the bathroom. For men, urgency and frequency, could be symptoms of a bladder problem or, more commonly, an enlarged prostate — known as benign prostatic hyperplasia (BPH). The prostate gland surrounds the urethra, through which urine leaves the body. As the gland grows bigger, it can press on the urethra and cause a variety of changes in urination.
Some men assume drinking less water will lessen urgency and frequency, but dehydration can cause urinary issues as well. BPH can also cause incomplete emptying of your bladder, so you still feel like you have to go again minutes later. This isn’t a medical condition to be ignored, and it typically won’t go away on its own.
Increased frequency and urgency in women may be a symptom of an infection, kidney stones, or a more serious condition.

The Importance of a Tried-and-True Urinalysis

You can learn a lot about what’s going on inside your body by looking at your urine. For example, blood in your urine can indicate a significant health issue, and it isn’t always visible to the human eye. You may need a urinalysis to find it. The same can be said for the volume of sugar in your urine, which could indicate an increased risk of diabetes.
Only a proper urinalysis, one taken at your doctor’s office or medical lab, can accurately diagnose potential medical issues like these.
We’re all tempted to roll our eyes when the doctor hands us a plastic cup, requesting a urine sample. But that sample can provide a number of important insights regarding your health. It’s one of the easiest — and most valuable — tests you can undergo every year, regardless of your age or medical history.

Troy Sukkarieh, MD is a board-certified urologic surgeon with fellowship training in robotics and advanced laparoscopic surgery. He is on staff at CentraState Medical Center in Freehold, New Jersey, where he also maintains a private practice.

Roasted Chicken Breast with Sage Pan Sauce

Ingredients

• 4 bone-in chicken breast halves (about 2 1/2 pounds total)
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon salt
• 2 tablespoons olive oil
• 1 tablespoon snipped fresh sage
• 6 shallots, peeled and halved or quartered
• 3/4 cup reduced-sodium chicken broth
• 1/4 cup dry white wine
• 2 tablespoons butter, softened
• 2 teaspoons Dijon-style mustard
• 12 - 20 small fresh sage leaves

Directions

1. 

Preheat oven to 400 degrees F. Trim any excess skin or fat from chicken. Sprinkle chicken with pepper and salt. In a 12-inch cast-iron or other heavy oven-going skillet heat oil over medium-high heat. Add chicken, skin side down; cook about 3 minutes or until lightly browned. Turn chicken; sprinkle with snipped sage.

2. 

Place skillet in oven. Roast for 15 minutes. Carefully add shallots and 1/4 cup of the broth to skillet. Roast for 15 to 20 minutes more or until chicken is no longer pink (170 degrees F). Remove chicken and shallots from skillet; cover and keep warm.

3. 

For sauce, add the remaining 1/2 cup broth and the wine to skillet. Bring to boiling; reduce heat. Boil gently, uncovered, for 2 to 3 minutes or until reduced by about half. Remove from heat.

4. 

Transfer chicken to dinner plates. Return shallots and any collected juices to skillet; add butter, mustard, and sage leaves. Cook and stir until butter is melted. Immediately spoon sauce over chicken.

nutrition information

Per Serving: cal. (kcal) 452, Fat, total (g) 28, chol. (mg) 130, sat. fat (g) 9, carb. (g) 6, Monounsaturated fat (g) 13, Polyunsaturated fat (g) 4, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 3, pro. (g) 39, vit. A (IU) 533.08, vit. C (mg) 6.37, Thiamin (mg) 0.1, Riboflavin (mg) 0.16, Niacin (mg) 14.81, Pyridoxine (Vit. B6) (mg) 0.88, Folate (µg) 20.64, Cobalamin (Vit. B12) (µg) 0.44, sodium (mg) 458, Potassium (mg) 489, calcium (mg) 42, iron (mg) 1.97, Percent Daily Values are based on a 2,000 calorie diet

Roasted Asparagus and Other Vegetables Recipe

Ingredients

• 1 1/2 pounds fresh asparagus, trimmed, or other vegetables, (see below)
• 2 tablespoons chopped fresh herbs or 2 tsp. dried herbs, crushed (optional)
• 2 centimeters extra-virgin olive oil
• Kosher salt and freshly ground black pepper
• 1 ounce Parmesan cheese, shaved

 

How to Steam Asparagus

Learning how to steam asparagus allows you to reap all of the benefits from the nutrient pack...see more

more videos

Directions

1. 

Preheat oven to 450 degrees F. Heat a heavy shallow baking pan in the oven for 5 minutes.

2. 

Meanwhile, in a large bowl toss asparagus with herbs, oil, salt, and pepper.

3. 

In the hot baking pan spread asparagus in a single layer. Return to oven. Roast, uncovered, until spears are tender when pierced with the tip of a knife, about 10 to 12 minutes, depending on spear thickness, stirring once during roasting.

4. 

Remove baking pan from oven. With tongs, transfer asparagus to a serving platter. Sprinkle with shaved Parmesan cheese. Makes 4 to 6 servings.

Note

• Use dried Italian seasoning or a combination of dried herbs, such as thyme, oregano, or rosemary.
  

Note

• Vegetable Roasting Times:

  All roasting times are at 450 degrees F. For vegetables roasted longer than 15 minutes, stir occasionally until they are tender.
  1 lb. carrots, peeled and cut in 1-inch pieces --35 to 40 minutes
  1 lb. green beans, trimmed and pre-cooked in boiling water for 2 minutes, then drained --8 to 10 minutes
  1-1/2 lb. sweet potatoes, thinly sliced --16 to 18 minutes
  1-1/2 lb. fingerling potatoes, or new potatoes cut in half lengthwise -- 25 to 30 minutes
  

nutrition information

Per Serving: cal. (kcal) 107, Fat, total (g) 9, chol. (mg) 5, sat. fat (g) 2, carb. (g) 4, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 1, fiber (g) 2, sugar (g) 2, pro. (g) 5, vit. A (IU) 680, vit. C (mg) 4, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 1, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 40, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 243, Potassium (mg) 190, calcium (mg) 111, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet

Mental Cleanse Call Recordings - Chapter 3

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9 Triggers That Will Slow Your Metabolism By Beth W. Orenstein | Medically reviewed by Lindsey Marcellin, MD, MPH

Don’t be fooled by false health claims. There are only two true ways to boost your metabolism: weight-loss surgery and weight training that increases muscle mass. But there are many factors that can cause your metabolism to slow and the number on the scale to creep up. The good news is you don’t have to take these changes lying down — you can always fight your metabolic triggers and change your metabolism for the better. Here's how top docs say you can reverse a bad metabolic trend and rev your body’s calorie-burning engine.

Click  here to find out the 9 triggers are......

13 Ways to Lose Weight for Good

Here are 13 must-have tips for weight loss to help you make changes that will last a lifetime.

When it comes to losing weight and keeping it off most of us need all the help we can get. So we took a look at the latest research on what works, and borrowed tips from our 5 Diet Challenge success stories. Here’s what you need to know to be successful on your own weight-loss journey.
—Shaun Dreisbach
Next: Track Yourself »

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The Real Reason You’re Craving These 7 Foods By Brianna Steinhilber

What's Behind Your Food Cravings?

There’s a lot of talk about food cravings stemming from nutritional deficiencies, but research has not proved this to be true. So, if you were tempted to blame those chocolate urges on a magnesium deficiency, Kimberly Snyder, CN and author of The Beauty Detox Power, claims it’s more likely coming from an emotional place than a biological one. “I do believe it’s important to listen to your body and feel what foods you are naturally drawn to,” says Snyder. “Overall though, many common cravings are tied to emotional root causes. We often crave foods with specific textures — crunchy, soft, creamy, or smooth — and these textures correspond to particular emotions.”
It’s possible that every hankering, from the mid-afternoon coffee to the after-dinner sweet, can be traced back to an emotional catalyst. Before you reach for a piece of cake, bowl of pasta, or glass of soda check to see if your emotions may be to blame for your cravings — and learn the smart ways to combat them.

Click here to read on further.........

Life Quote 5/28/15

Inspirational Quote 5/28/15

Daily Quote 5/28/15

 

People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.

Zig Ziglar

Mental Cleanse Call Recordings - Chapter 2

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Vegetarian Thai Red Curry Recipe

This flavorful vegetarian Thai red curry recipe matches sweet potatoes with fresh dandelion greens and asparagus, though you can substitute cauliflower florets, cubed Asian eggplant, squash or carrots. If you’re using cauliflower or eggplant, add them earlier, when the potato is only partially cooked, as they will take longer to cook than asparagus. Classic Thai red curry is flavored with lime leaves and Thai basil. If you find them, use them, but even without them the vegetable curry will still be a knockout.

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Nutrition Profile

Ingredients

• 1 14-ounce can “lite” coconut milk, divided
• 2 tablespoons vegetarian Thai red curry paste (see Tip), or to taste
• 1 pound sweet potatoes, peeled and cut into 11/2-inch cubes
• 2 cups water
• 1 bunch asparagus, trimmed and cut into 2-inch lengths
• 2 fresh cayenne chiles or bird chiles (see Tip), cut into long strips (optional)
• 2 whole lime leaves (fresh or frozen; see Tip) or 2 teaspoons lime zest
• 2 cups coarsely chopped dandelion greens or arugula
• 1/2 cup fresh basil leaves, preferably Thai basil
• 1/4 teaspoon salt

Preparation

1. Heat a wide heavy pot over medium-high heat. Add about 2 tablespoons coconut milk and curry paste, stirring to dissolve it. Cook, stirring, until aromatic, 30 seconds to 1 minute. Add 1 cup of the coconut milk and cook for 1 minute, then add sweet potatoes. Stir to coat the pieces and cook, stirring frequently, for 3 minutes more.
2. Add water and bring to a boil. Cook until the sweet potatoes are almost cooked through, about 5 minutes. Add the remaining coconut milk, asparagus, chiles (if using) and lime leaves (or lime zest); cook for 1 minute. Stir in dandelion greens (or arugula), basil and salt until well combined. Continue cooking until the asparagus is just tender, 1 to 2 minutes more. Remove lime leaves, if necessary, before serving.

Tips & Notes

• Tip: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores. The heat and salt level can vary widely depending on brand. Be sure to taste as you go.

Nutrition

Per serving: 175 calories; 7 g fat (5 g sat, 0 g mono); 0 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 5 g protein; 4 g fiber; 354 mg sodium; 433 mg potassium.
Nutrition Bonus: Vitamin A (333% daily value), Vitamin C (52% dv), Folate (25% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 vegetable, 1 1/2 fat

Thai Grilled Beef Salad Recipe

This zesty Thai grilled beef salad recipe is seasoned with fresh herbs, lime and hot peppers. It is fabulously easy to make at home and great for parties. Toasted rice powder, which you make by toasting then grinding rice in Step 3, adds a pleasant, nutty flavor to the dish. Sliced cucumbers and tomatoes are a traditional cooling counterpoint in this Thai salad. For the best flavor, grind the peppercorns fresh for this recipe.

about 1/2 cup steak & 1/2 cup vegetables each

Makes: 8 servings
Serving Size: about 1/2 cup steak & 1/2 cup vegetables each
Active Time: 1 hour
Total Time: 1 hour

Ingredients

• 2 pounds flank steak or boneless sirloin steak, trimmed
• 3 tablespoons fish sauce (see Tips), divided
• 2 teaspoons coarsely ground pepper
• 1/2 cup thinly sliced shallots
• 2 tablespoons jasmine rice (white or brown) or sticky rice
• 1/4 cup lime juice
• 1-2 fresh bird chiles (see Tips) or cayenne chiles, minced
• 1 small clove garlic, minced
• 1 cup chopped fresh basil, preferably Thai basil
• 1/2 cup chopped fresh mint
• 1/2 cup chopped fresh cilantro
• 1 European cucumber, sliced
• 2 tomatoes, cut into wedges

Preparation

1. Place meat on a large plate or in a wide shallow bowl. Drizzle each side with 1/2 tablespoon fish sauce and rub it in, then sprinkle with pepper and rub it in. Place shallots in a large bowl and cover with cold water.
2. Preheat grill to medium.
3. While the grill heats, place a small cast-iron or other heavy skillet over medium-high heat and add rice. Toast, stirring frequently, until the rice is very aromatic (white rice starts to turn pale beige), 3 to 5 minutes. Remove from heat and keep stirring until the pan has cooled a little. Transfer the rice to a clean coffee grinder or a mortar, let cool slightly, then grind or pound into a fine powder.
4. Grill the steak 2 to 4 minutes per side for medium rare, depending on thickness. Transfer to a plate; let rest for 10 minutes.
5. Drain the shallots and squeeze or pat dry. Return the shallots to the bowl; stir in the remaining 2 tablespoons fish sauce, lime juice, chiles to taste and garlic.
6. Thinly slice the meat across the grain and add to the shallot mixture along with any accumulated juice from the plate. Add basil, mint, cilantro and the toasted rice powder; mix well. Transfer to a large serving platter and garnish with cucumber and tomatoes.

Tips & Notes

• Tip: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian-food section of well-stocked supermarkets and at Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon), in our recipe testing and nutritional analyses.
• Tip: Look for fiery hot Thai “bird” chiles or fresh cayenne chiles in well-stocked supermarkets or Asian markets. If you can’t find them, serrano or jalapeño chiles can be used as a substitute.

Nutrition

Per serving: 202 calories; 6 g fat (2 g sat, 2 g mono); 70 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 515 mg sodium; 607 mg potassium.
Nutrition Bonus: Zinc (32% daily value), Vitamin A (20% dv), Vitamin C (18% dv), Potassium & Iron (17% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 1/2 lean meat

10 Signs You're at Risk for a Blood Clot 10 Signs You're at Risk for a Blood Clot

Health Conditions Related to DVT

DVT means a blood clot in a deep vein. If you have cancer, a heart health condition, or are pregnant or overweight, you may be at risk.

 

By Chris Iliades, MD

Medically reviewed by Lindsey Marcellin, MD, MPH

Certain health conditions or their treatments can put you at an increased risk of blood clotting. When a blood clot, or thrombus, forms within a vein deep in your body, it’s called deep vein thrombosis (DVT). DVT can be dangerous because a clot that pulls loose from your vein may travel through your bloodstream and lodge in a lung. A blood clot in a lung is a pulmonary embolism, and this can be fatal.

"To understand why certain medical conditions increase your risk of DVT, you need to know about Virchow's Triad," says Harold J. Welch, MD, a vascular surgeon at the Lahey Clinic in Burlington, Mass. Rudolf Virchow was a German physician who studied blood clots, and in 1856, he described the three important factors that contribute to DVT. "Those three factors still hold true today,” says Dr. Welch. “They include any alteration of normal blood flow, any damage to the inside of a vein, and any tendency for the blood to clot too much. Medical conditions that cause one or more of these factors can lead to DVT."

 

Conditions That Increase Your Risk of DVT
One of the highest risk factors for DVT is having had a previous pulmonary embolism or DVT. People who form blood clots too easily are said to have hypercoagulability. In some cases, this is an inherited tendency.
"It's the opposite of hemophilia, which is not clotting enough,” says Welch. “There is a lot we don't know about why clotting becomes abnormal. I sometimes tell patients that understanding blood clotting is harder than sending someone to the moon."
The following conditions can increase the formation of blood clots, and therefore lead to DVT and pulmonary embolism:

• Cancer. "Cancer cells release chemicals that increase blood clotting,” explains Welch. “In some cases, DVT may be the first sign of cancer." Cancer treatment may also damage blood vessels and cause you to be less active, both of which contribute to DVT.
• Heart health. Any condition that affects your heart’s ability to pump blood normally can lead to blood clots. Heart health conditions, particularly congestive heart failure and a previous heart attack or stroke, can cause blood to back up inside your veins, which encourages clots to form. Having poor heart health may also make you less active.
• Pregnancy. Women who are pregnant are at a short-term risk of DVT. "Pregnancy causes venous pressure to build up in your legs, which is where most blood clots form,” says Welch “Pregnancy also increases blood clotting in ways we don't completely understand." Women who are overweight or over age 35 are at higher risk of DVT and embolisms during pregnancy.
• Obesity. Being overweight is bad for your heart health and often goes hand-in-hand with inactivity. Studies show that obesity increases your risk of DVT. If you are obese, you also have a greater risk of DVT during surgery and during pregnancy.

Other health factors may also put you at risk, including:

• Trauma. Trauma can injure blood vessels, which may lead to clot formation. Injuries to bones, especially the bones in your legs, commonly release fats and other substances that increase clotting into the blood.
• Surgery. Surgery is a very common cause of DVT. Surgery can result in damage to blood vessels, slowing of blood flow, and the release of chemicals that increase clotting.
• Inflammation. Inflammation is your body's response to injury or infection. Proteins released by your body during inflammation have been shown to be associated with a higher risk of blood vessel disease. Some chronic inflammatory conditions that increase your risk of DVT include Crohn's disease and ulcerative colitis.
• Estrogen. Estrogen is a hormone used in birth control pills and hormone replacement therapy, a treatment that may be prescribed after menopause. Estrogen increases blood clotting. "Taking estrogen as birth control or replacement therapy does increase your risk of DVT," notes Welch.
• Catheters. Catheters are long, thin tubes that are inserted into your body. A catheter may be inserted into a vein to administer fluids or liquid feedings when you are sick, or to measure the pressure inside your heart. These procedures may damage the inside of a vein and lead to a blood clot.
• Pacemakers. Pacemakers implanted in the chest to treat abnormal heart rhythms may also increase the risk of DVT.

If you know you are at increased risk of DVT, the best thing you can do is work closely with your doctor to prevent blood clots and watch for symptoms of DVT.

Always let your doctor know if you have any changes in skin color, increased warmth, tenderness, swelling, or pain in one of your legs. Your doctor can prescribe medications to prevent DVT if you are at high risk and to treat DVT if you develop it.

Last Updated: 06/08/2010

 

 

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Peppers Stuffed with Quinoa and Spinach Recipe

Ingredients

• 1 14 1/2 ounce can vegetable broth
• 1/3 cup quick-cooking barley
• 1/3 cup quinoa, rinsed and drained
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 2 cups sliced fresh mushrooms
• 1 14 1/2 ounce can diced tomatoes, drained
• 1/2 of a 10-ounce package frozen chopped spinach, thawed and well-drained, or 3 cups fresh spinach
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 1/4 cups shredded Monterey Jack cheese with jalapeno peppers or Monterey Jack cheese (5 ounces)
• 3 large red sweet peppers

Directions

1. 

Preheat oven to 400 degrees F. In a medium saucepan bring broth to boiling. Add barley and quinoa. Return to boiling; reduce heat. Cook, covered, about 12 minutes or until tender. Drain, reserving 1/3 cup cooking liquid; set aside.

2. 

In a large skillet cook onion and garlic in hot oil over medium heat for 2 minutes. Add mushrooms; cook and stir for 4 to 5 minutes or until tender. Stir in tomatoes, spinach, the salt, and the black pepper. Add quinoa mixture and 1/2 cup of the cheese; stir to combine. Remove from heat.

3. 

Cut peppers in half lengthwise. Remove and discard seeds and membranes from the peppers. Sprinkle insides of peppers lightly with additional salt and black pepper. Fill pepper halves with quinoa mixture. Place peppers, filled sides up, in a 3-quart rectangular baking dish. Pour the reserved cooking liquid into dish around peppers.

4. 

Bake, covered, for 30 minutes. Uncover; top stuffed peppers with the remaining cheese. Bake, uncovered, about 10 more minutes or until peppers are crisp-tender and cheese is browned.

nutrition information

Per Serving: cal. (kcal) 253, Fat, total (g) 13, chol. (mg) 21, sat. fat (g) 5, carb. (g) 24, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 6, sugar (g) 7, pro. (g) 11, vit. A (IU) 5974.28, vit. C (mg) 109.68, Thiamin (mg) 0.16, Riboflavin (mg) 0.4, Niacin (mg) 2.58, Pyridoxine (Vit. B6) (mg) 0.42, Folate (µg) 102.29, Cobalamin (Vit. B12) (µg) 0.21, sodium (mg) 641, Potassium (mg) 475, calcium (mg) 246, iron (mg) 2.17, Vegetables () 2, Starch () 1, Lean Meat () 0.5, Fat () 2, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Take Control of Your Life

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Regards,
The

Caramelized Onion Lasagna Recipe

Makes: 9 servings
Active Time: 1 hour 10 minutes
Total Time: 1 hour 40 minutes

Nutrition Profile

Ingredients

Caramelized Onion Lasagna

• 8 ounces lasagna noodles, preferably whole-wheat

Caramelized Onion Filling

• 3 tablespoons extra-virgin olive oil
• 3 large sweet onions, thinly sliced (about 10 cups; see Kitchen Tip)
• 4 medium portobello mushroom caps, gills removed (see Kitchen Tip), diced
• 1/2 cup red wine
• 1 teaspoon salt
• Freshly ground pepper, to taste

Spinach & Cheese Filling

• 4 cups baby spinach
• 2 cups nonfat ricotta cheese
• 1/2 cup chopped fresh basil
• 1/2 teaspoon salt

White Sauce & Topping

• 2 tablespoons extra-virgin olive oil
• 3 tablespoons all-purpose flour
• 2 cups low-fat milk
• 1/2 teaspoon salt
• 2 ounces crumbled Gorgonzola cheese
• 1/3 cup chopped walnuts
• 1/4 cup chopped fresh basil

Preparation

1. Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water.
2. To prepare onion filling: Meanwhile, heat 3 tablespoons oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until golden brown and very soft, about 25 minutes. (If they begin to stick, add water 1/4 cup at a time to release them and prevent burning.) Add mushrooms and cook, stirring, until just beginning to soften, about 3 minutes. Add wine and 1 teaspoon salt and continue cooking until most of the liquid is absorbed, 2 to 3 minutes. Remove from heat; stir in pepper.
3. To prepare spinach filling: Place spinach, ricotta, basil and 1/2 teaspoon salt in a food processor and process until smooth.
4. To prepare white sauce: Heat 2 tablespoons oil in a medium saucepan over medium-high heat. Add flour and stir until bubbling, about 30 seconds. Gradually whisk in milk and 1/2 teaspoon salt and bring to a boil, whisking constantly. Cook, whisking, until the sauce has the consistency of thick gravy, about 1 minute. Add Gorgonzola and gently whisk until it is melted. Remove from the heat. (The sauce will continue to thicken as it sits.)
5. To assemble lasagna: Preheat oven to 375°F. Coat a 9-by-13-inch baking pan with cooking spray.
6. Drain the noodles and spread out on a kitchen towel. Spread 1/2 cup white sauce in the prepared pan. Place a layer of noodles over the sauce. Spread half of the spinach filling over the noodles and top with one-third of the onion filling. Evenly spread 1/2 cup white sauce over the onions. Repeat with another layer of noodles, the remaining spinach filling, half the remaining onion filling and half the remaining white sauce. To finish, top with a third layer of noodles, spread the remaining onion filling over the noodles and then spread or dollop the remaining white sauce on top. Sprinkle with walnuts and basil.
7. Bake until hot and bubbling, about 30 minutes. Let rest for 5 minutes before serving.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the caramelized onion filling (Step 2) for up to 1 day.

• Kitchen Tip: Onions contain a volatile compound called lachrymator that reacts with the fluid in your eyes and makes them water. To chop them without crying, try wearing goggles, burning a candle nearby or cutting them under cold water. To mellow the bite of a raw onion, soak it for an hour in 1 cup cold water, 1/4 cup vinegar and 1/2 teaspoon salt and then rinse thoroughly.
• Kitchen Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Remove the gills with a spoon, if desired.

Nutrition

Per serving: 345 calories; 14 g fat (3 g sat, 7 g mono); 9 mg cholesterol; 39 g carbohydrates; 16 g protein; 8 g fiber; 680 mg sodium; 514 mg potassium.
Nutrition Bonus: Vitamin C (23% daily value), Calcium (16% dv), Vitamin A (15% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 2 vegetable, 1 medium-fat meat, 2 fat

Daily Quote 3

Daily Quote 2

How To Increase Interest In Our Drawings Through Contrast

Every shade of gray that you use in your drawing is also known as a tone.

The value of a tone refers to how light or dark it is, and put together, those values form a gradation from black to white called a value scale. Here is an example of a value scale.

Notice that the values (or tones) are numbered. This makes it easier to match the value you have against the value you’re working towards on your drawing.

Contrast is developed by having two values juxtaposed next to each other that are at opposite ends of the value scale.

The difference between value 1 and value 2 is not very dramatic, so it would mean low contrast.

The difference between value 1 and value 6, on the other hand, is very high contrast. Those values are at opposite ends of the value scale.

The eye is drawn to areas of high contrast. On the finished drawing below, your eye is probably taken to the highlight on the hair, the fingertips on the hand sticking up into the black background, or the earrings.

That is because those three areas have very high contrast, not only in tone (white against black), but also in line quality. crisp, clear lines have a lot of contrast, versus soft, lost lines such as what you see in face.

In order to make your drawings lively and life-like, incorporate contrasts in tone and in line quality.

Make some lines dark and heavy, others light and thin. Make some intense black tones and keep your highlights bright and white.

But be aware that because the eye is drawn to areas of high contrast, you can easily make “bulls-eyes” on your drawings; spots that grab the eye so strongly that the rest of the picture is ignored. This is detrimental to your composition.

Instead, try to incorporate about three areas of high contrast. This will encourage the eye to move between all three places, and take in the whole picture without being trapped or shot off the page.

You don’t want any “dead” areas on the picture; there should be a gradation, a line quality...just something to take the viewer all the way around the picture plane.

To get those intense blacks, you’re going to need to protect the fine edges and intricate details of your picture beforehand.

When they are protected and the borders are taped, you can use a charcoal pencil to start laying in dark tone across the entire background.

Blend that tone smooth with a large tortillon or stomp, using small, even circle strokes that will disguise the pencil line.

To fill in the tone even more, you can rub your finger over those black tones.

Finally, spray the black tones with a workable fixative to reduce smearing as you develop tones in the hair, face and clothing.

You should also protect the drawing with a piece of clean paper to keep your wrist and arm from smudging your lines and tones as you work.

Want To Learn More...

Learn how to add life to your pencil portraits.

Did you know that a portrait can still look realistic and striking with very little blending by paying attention to shapes and lighting?

Something as simple as that can make a huge difference in your drawings and we can show you plenty of helpful techniques to add life to your pencil portraits.

Click here to learn more

Warm Regards

Chris Elmore
Drawing Made Easy

How To Use Guidelines To Add Life To Your Pencil Portraits

If you’re having difficulty making your drawings look realistic, especially if you always seem to find mistakes in the placement or size of your features, then it’s a safe bet that you need to go back to the drawing board regarding guidelines.

Guidelines are just what you’d guess from the name: a light line that shows you where things go.

That being said, imagine drawing a portrait without them. You would have to focus on where to put the nose, how big to make it, and the shape of that individual nose all at the same time.

It’s a virtual guarantee that you’re going to be erasing lines not just once or twice, but multiple times for every feature you draw.

In no time at all, your drawing paper will be a smudgy mess.

How much easier would it be to know where the nose goes and how big it needs to be before you ever start drawing it?

That is the joy of guidelines. Never, never draw without them again.

To start your drawing, you need to know how big to make the head and shoulders and where to put them on your page.

If you’re working from a reference photo, begin by building a graph around the outside of it on plain white paper.

Make a proportional frame on your drawing paper, then measure the height and width of all four sides and divide them into increments.

It doesn’t matter how many divisions you use, as long as there are the same number from drawing paper to reference photo.

The idea here is that you can use grid points to measure where things fall on the reference photo, then translate them to your drawing paper quickly and easily.

That system can only work, of course, if the grid points are the same on the reference photo and your drawing paper.

Label one set of points alphabetically and the other set numerically so that you can easily find where the external points of the large shapes fall. In the example here, the bottom of the chin is on D,5.

Once you have the large shapes graphed out using that grid, you can use a system of internal guidelines to place the smaller shapes such as the features of the face accurately.

Everything on the face can be measured in terms of the length of one eye, so once you measure that, just jot down the placement for everything else from there.

The eyes fall right on the center of the head horizontally, and the nose is the vertical center.

From there, the eyes are one eye’s length apart, there is an eye length from the bottom of the eyes to the bottom of the nose, another eye’s length down from there is the bottom of the mouth, and about a half eye’s length from the bottom of the mouth is the bottom of the chin.

This startling illustration will help you to see how the features are aligned on the face in terms of eye length.

Note too, that the centers of the eyes line up with the corners of the mouth and the inner corners of the eyes line up with the outside of the nostrils.

Want To Learn More...

Learn how to add life to your pencil portraits.

Did you know that a portrait can still look realistic and striking with very little blending by paying attention to shapes and lighting?

Something as simple as that can make a huge difference in your drawings and we can show you plenty of helpful techniques to add life to your pencil portraits.

Click here to learn more

Warm Regards

Chris Elmore
Drawing Made Easy