Pennsylvania State University did a study for five weeks with 60 participants; soup was serve as a starter the first four weeks. In this study researchers used a light vegetable soup with more broth than vegetables. After eating the soup there was a 15 minute waiting period before serving the main meal; the fifth week of the study no soup was served before the meal.

When the participants ate soup before eating the main meal they consumed 15 to 20% fewer calories. In case you are curious lunch was pasta-cheese tortellini in tomato sauce.

Of course the reason the soup worked is because the participants started to feel satisfied before the pasta arrived so therefore eat less pasta.

Important to remember: The soups used in this study were all made-in-house and none with heavy cream.

Bottom Line: It is thought that eating soup as a starter at least four times a week could lead to a substantial weight loss. Soup is certainly much safer and cheaper than weight loss pills.   

In the beginning those on low-carb diets do lose weight faster but by the end of the year there is neither significant difference in weight loss or health benefits in any other area. There are ample studies that a diet high in saturated and trans-fats put you at high risk for such diseases as heart, diabetes and cancer.

Taking a minute to read the list of ingredients on commercially produced foods may save your life. Learn more about healthy eating at www.everydayhealth.com

1 cup almonds has 418 mg. calcium, 1 cup milk has 298 calcium.

If your child does not care for milk let him/her munch on a few almonds. 

From the January issue of The Herb Campanion www.herbcampanion.com  

This is a tasty way to eat your vegetables. The one change I made in the recipe is rather than a vegetable bouillon cube and two cups water, I combined one cup Wolf Gang Puck’s vegetable broth and one cup water to cook lima beans.

Two 10-ounce packages frozen baby lima beans

1 medium onion, chopped

1 vegetable bouillon 

1 teaspoon grated lemon peel

2 cups water

1 teaspoon dried cumin

1 teaspoon dried oregano

1 teaspoon ground black pepper

2 tablespoons minced fresh dill or 1 teaspoon dried

3 cloves garlic, minced and mashed

3 tablespoons plus 1 teaspoon extra-virgin olive oil

1/4 cup low-fat sour cream

 juice of 1 lemon

1/4 cup minced red bell pepper, for garnish

1 lemon, cut into weddges

In a medium saucepan, simmer beans, onion, bouillon cube, and lemon peel in water until beans are soft, about eight minutes.

Drain: return to pot and mash with a potato masher or pastry blender. Add cumin, oregano, black pepper, garlic, dill, 3 tablespoons olive oil and sour cream, stir to combine. Stir in lemon juice. Add salt to taste. Mound into a serving bowl and cool to room temperature.

To serve, drizzle remaining teaspoon olive oil on top, sprinkle with minced bell pepper and place lemon wedges alongside. Dip keeps for three days covered and chilled.

I found this is best made the day before you want to serve

Make pita chips to serve with dip. Cut pita bread into triangles and toast in oven.

Hang soft corn tortillas directly over rack (with sides hanging down), bake at 400 degress until crisp.

Check ingredients label when buying tortillas, some contain lard or partially hydrogenated vegetable oil.

Dr Weil states that putting a teaspoon of sugar or honey on the back of the tongue and swallowing slowly can make the hiccups go away. Sugar may stimulate the nerve that causes hiccups, thereby stopping the spasm. Swallowing opens the glottis, which also helps.

www.drweil.com  

There are 1.8 billion candy canes eaten in the six weeks prior to December 25th. If you were to lay the candy canes end to end, they’d wrap around the world ten times.

That is a lot of sugar. 

Barley, Turkey and Butternut Squash Casserole

cooking oil spray

2 small butternut squash, halved

2 tsps. olive oil

1 green bell pepper, seeded and diced

1/2 cup minced onion

1 tsp. dried sage

Freshly ground black pepper, to taste

2 cups fat-free, reduced-sodium chicken broth

3/4 cup barley

1/2 lb. turkey breast, cubed or diced

1/2 cup crumbled feta cheese

Preheat oven to 350 degrees. Coat a 4-qt. baking dish with cooking spray.

In a large pot of rapidly boiling water, boil squash halves 5 minutes or until almost tender. Drain squash and set on a large cutting board to cool until easy to handle. Scoop flesh from each half and dice. Set aside.

In a large saucepan, heat oil over medium heat. Add green pepper, onion and diced squash. Saute 3 minutes.

Add sage and pepper and stir to coat, add broth and bring to a boil, add barley and return to boil.

Reduce heat to low, cover and cook 10 minutes, until barley is tender and liquid is absorbed. Mix in diced turkey. Transfer mixture to prepared baking dish and top with feta cheese.

Bake, uncovered, 30 minutes, or until cheese is golden.

1/2 cup cooked brown rice

1 to 2 tblsps. shredded cheese

1/2 tsp. olive or flax oil

1 tblsps. minced fresh parsley

Mix warm rice with cheese, oil, parsley. Serve

This recipe is from “Simply Natural Baby Food” by Cathe Olson