21 Homemade Baby Food Recipes

You don’t have to be a master in the kitchen to make your own baby food. While convenient, commercial baby foods lose vitamins and nutrients during processing and a lot of the “yumminess” that can make your baby excited to try new foods and combinations. These 21 simple recipes are fast, inexpensive, and, best of all, more nutritious than foods that have been sitting on a grocery store shelf.

Is Your Baby Ready for Solids?
The American Academy of Pediatrics recommends waiting until 6 months to start solid foods, but it is possible to start as soon as 4 months as long as certain developmental stages have been reached. According to a study released by the Journal of Allergy and Clinical Immunology, babies who started eating solid foods at 4 months old had a reduced risk of allergies and asthma. It is most important that the baby can sit upright, hold their head up, and shows signs of interest in solid food. Once you’ve gotten the okay from your child’s pediatrician, you’re ready to bring on baby’s first foods!

A Few Things to Keep in Mind
New eaters only need about 1 to 2 tablespoons of a food, so keep portions small.

Be on the lookout for allergies, especially when feeding your child foods that contain common allergens.

Common Allergens

common food allergenscommon food allergens

Be cognizant of foods that can cause gas. Onions, beans, wheat, dairy, and cruciferous vegetables can potentially make your baby uncomfortable. You may want to wait until your baby is a little older (8 to 10 months) to introduce these items.

Go organic, wild, pastured, and grass-fed whenever possible. If your budget doesn’t allow you to go 100 percent organic, try to at least buy organic when using anything on the Dirty Dozen list. This includes:


apples
peaches
nectarines
strawberries
grapes
celery
spinach
sweet bell peppers
cucumbers
cherry tomatoes
snap peas (imported)
potatoes
Most of all, don’t forget to have fun!

4 to 6 Months Old
When your baby is 4 to 6 months old, you will want to use simple, single-ingredient purées. This can help you to spot and identify a food allergy. Once you have proven your child’s tolerance to individual foods, you can try combinations to enhance flavor and likeability.

1. Pea Purée
pea puree
Image Source: Photo courtesy of In Sock Monkey Slippers / http://www.insockmonkeyslippers.com
Peas are a small yet mighty source of nutrition, packing Vitamins A and C, iron, protein, and calcium. If the skin of the peas makes the texture less appealing for your child, make sure to strain them to make it as smooth as possible.

View the recipe.

2. Banana Purée
Often called a “perfect” food, bananas are rich in potassium and fiber. Bananas are also known as one of nature’s own antacids and are very gentle on the stomach. Although bananas are one of the best first foods for babies, be careful not to overdo it. Too much banana can cause constipation.

View the recipe.

3. Baby Brown Rice Cereal
Rice cereal is one of the most common foods to introduce because it is non-allergenic and easily digested. Mixing it to a fairly thin texture can help babies make the transition from an all-liquid diet to a more solid one. This same process can be applied to steel cut oats.

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View the recipe.

4. Avocado Purée
Avocado Puree
Image Source: Photo courtesy of The Picky Eater / http://pickyeaterblog.com
This buttery treat is a wonderful “good fats” food for baby’s brain and physical development. Plus, the creamy texture of perfectly ripe avocado is one that babies seem to love. To help prevent browning, put the avocado pit in the puree when refrigerating.

View the recipe.

5. Baked Sweet Potato Purée
In-the-know adults eat sweet potatoes for their health benefits. Sweet potatoes are loaded with vitamins, antioxidants, and fiber, so it makes sense that your baby can benefit from this delicious tuber, too. A simple purée with a touch of water or milk makes for a yummy and nutritious first food.

View the recipe.

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6. First Carrots Purée
Carrots are a wonderful introduction to solids because of their naturally sweet taste and pleasant texture. This simple preparation of carrots provides a rich supply of the antioxidant beta carotene and vitamin A.

View the recipe.

7 to 9 Months Old
For a 7- to 9-month-old baby, you can make thicker purées with multiple ingredients. Remember to introduce one new ingredient at a time and combine foods that you know baby is not allergic to. You can also add meat and other proteins at this stage.

7. Pumpkin Thyme Purée
Pumpkin Thyme Puree
Image Source: Photo courtesy of Baby Food-e / http://www.babyfoode.com
This easy and elegant seasonal recipe is full of beta carotene, potassium, and iron. Make a big batch and freeze it in ice cube trays for single-portion servings for later!

View the recipe.

8. First Spinach with White Yams
This simple combination of spinach and yams adds a healthy dose of calcium, iron, vitamin A, and folate to your baby’s diet. The yams add a touch of sweetness to create a pleasant introduction to greens.

View the recipe.

9. Beets and Blueberry Mash
Not only is this blend a beautiful shade of magenta, it’s also a nutritious combination of antioxidants, vitamins, and fiber. You can also mix this purée with a little cereal for a delicious breakfast for baby.

View the recipe.

10. Avocado and Banana Baby Food
This is a pairing of two wonderful foods: avocados (good fats and fiber) and bananas (potassium and vitamin C). The banana also adds a bit of sweetness and lightens up the usually dense avocado purée. Nix the sugar, and stick with the natural sweetness of the ingredients themselves for young babies.

View the recipe.

11. Veggies and Sole Purée
Veggies and Sole Puree
Image Source: Photo courtesy of Weelicious and Catherine McCord / http://weelicious.com
Potatoes, carrots, peas, and fish make for a delicious combination that’s ready to eat in under eight minutes. Vegit is a seasoning ingredient in this recipe which can also be subbed for Mrs. Dash, another low-sodium seasoning. This is a great, simple introduction to fish for your baby.

View the recipe.

12. Butternut Squash and Pear Purée
Butternut squash is a great ingredient because it rarely causes allergies. Pear adds an additional touch of sweetness to this recipe.

View the recipe.

13. Papaya Purée
Papayas have a higher acidity than a lot of other fruits, so it’s best to wait until your baby is 7 to 8 months old to introduce this fruit. The enzymes in papaya (and in pineapple) aid digestion, so this is a perfect food to help relieve your baby’s constipation or tummy troubles.

View the recipe.

9 to 12 Months Old
At 9 to 12 months old, your baby can enjoy chunkier purées and mashes. You can also add whole milk and dairy, such as cheese or yogurt, to their foods. At this stage, many babies can even advance to adult food and complex combinations, finely minced or softened.

14. White Fish, Carrot, and Leek Purée
White Fish, Carrot, and Leek Puree
Image Source: Photo courtesy of Baby Food-e / http://www.babyfoode.com
This purée combination is a savory, brain-boosting powerhouse. White fish contains omega-3 fatty acids that help boost development of baby's central nervous system. Leeks provide cardiovascular support and carrots are loaded with antioxidants.

View the recipe.

15. Quinoa Ratatouille
Baby’s first French classic couldn’t be tastier! Traditional ratatouille ingredients meet the super grain, quinoa, in a delightful “gourmet” purée.

View the recipe.

16. Baby Beef Stew
This baby-friendly version of a classic comfort food is full of iron, thanks to the beef. The recipe requires a little more prep time than other baby food recipes, but your house will smell amazing.

View the recipe.

17. Raw Baby Purée of Blueberries, Mango, Avocado, and Mild Chiles
Raw Baby Puree
Image Source: Photo courtesy of Baby Food-e / http://www.babyfoode.com
Another nutrient-dense combination, this recipe combines creamy avocado, tangy mango, blueberries, and the interesting addition of mild green chilies!

View the recipe.

18. Creamy Provencal Chicken
This dish incorporates Herbes de Provence, a mild blend of spices that can help introduce your child to more exciting flavors, without the addition of salt.

View the recipe.

19. Quinoa Banana Mash
Quinoa is a protein-packed grain that makes a great addition to your growing baby’s diet. This adds an exciting new texture to the banana mash, an ingredient that your baby probably already loves. Also, try serving cooked quinoa by itself to your baby. The cooked seeds stick to baby’s fingers, which makes it an easy food to eat.

View the recipe.

20. Cherry and Mint Greek Yogurt Baby Food Purée
cherry and mint yogurt
Image Source: Photo courtesy of Baby Food-e / http://www.babyfoode.com
This homemade cherry purée is a delicious topping for the yogurt base. Make sure to use full-fat, organic yogurt!

View the recipe.

21. Apricot and Banana Food with Cinnamon
Spice things up in baby’s diet with a dash of cinnamon. For a great breakfast, try adding this purée to a bit of cereal or cooked oatmeal, which can also make a great breakfast.

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Homemade Baby Food Purees

Baby's First Foods

First bites are a big milestone in baby’s life. Here's a step-by-step guide to introducing solid foods.
1. Pick a single-grain infant cereal, such as rice, or a single-fruit or vegetable puree (see recipes in this slideshow), and prepare it. Cereals should be prepared with breast milk or formula.

2. Serve the same food to baby for at least four days, watching for any signs of allergy or intolerance.

3. Move on to a new food, and start the process over until baby has tried a variety of single foods.

Looking for the perfect first purees? We recommend Carrots, Bananas, Avocado, Green Peas, or Butternut Squash. These purees tend to be popular with baby because they are smooth, mild-flavored, and slightly sweet. Remember to thin them down to an almost liquid consistency for baby’s first few meals.

Carrots

Babies love carrots, which are full of beta carotene that helps keep growing eyes healthy.

Bananas

Bananas don't keep well, so we recommend cutting off just the amount of fruit baby will eat prior to peeling. Store remaining unpeeled banana in a covered container, and serve it at the next meal.

Green Peas

Peas may thicken slightly and stick together after they're refrigerated. To loosen them, stir in a small amount of water, formula, or breast milk when reheating.

Avocado

Avocados are a great portable option for baby when dining out. Use a dinner knife to halve an avocado, reserve one half in a plastic bag, and serve the remaining half to baby. Ripe avocados are usually soft enough to scoop out each bite and serve to baby using the skin as the serving bowl.

Butternut Squash

Babies usually love acorn and butternut squash because of their naturally sweet flavor and smooth, velvety consistency. Follow the same directions to make acorn squash.


Green Beans

Green beans are very fibrous, which makes it hard to get a smooth consistency. Straining after pureeing will help remove any stringy pieces. Try using frozen green beans if fresh are not in season.

Sweet Potatoes

Baking the sweet potato caramelizes the natural sugars in the potato giving it a rich, sweet flavor. You can also steam the cubed peeled sweet potato in a steamer basket for 20 to 25 minutes or until very tender.

Broccoli

Both the broccoli stalk and florets are a great source of vitamins for baby. In some babies, broccoli can contribute to gas. If this happens, wait a few weeks, and then reintroduce broccoli.

Beets

The bright-red color of beets is appealing to babies, but be careful since this vegetable easily stains clothes. If you notice that subsequent diapers take on a reddish tint, don’t be alarmed; it’s normal for babies who eat beets.

Yellow Squash

Summer squash have a high water content, so you usually don’t need to add extra liquid to thin the purees. The higher water content, though, means yellow squash and zucchini don’t freeze as well as other purees.

Zucchini

Just like yellow squash, zucchini doesn't freeze well. Make it in smaller batches to avoid having too much left over.

Asparagus

This nutrient-rich vegetable is a great green to introduce. It’s common for baby’s urine to take on a strong odor after eating asparagus, so don’t be alarmed.

Apples

Choose Gala, Golden Delicious, Rome, or Pink Lady apples for this puree. They are sweeter and less acidic than other apples such as Granny Smiths.

Pears

Be sure to peel and cut the pears just before you cook them so they won’t have time to turn brown.

Plums

This sweet and juicy fruit is a great staple to mix with other purees when you start expanding baby’s menu.

Peaches

Very ripe peaches that are soft, sweet, and juicy don’t need to be steamed, and you may be able to puree them with just a fork or potato masher.

Dried Plums

Dried plums or prunes are the one fruit we recommend boiling because they need direct contact with water to help fully rehydrate the fruit.

Kiwifruit

Babies love the bright green color of kiwis. Since kiwifruit is so soft and easy to puree, it’s a great fruit to serve when you’re in a hurry or on the go. Kiwifruit can be slightly acidic, so try stirring it into pureed banana the first time you feed it to baby.

Cantaloupe

This is a great summer dish to serve when cantaloupes are at their peak in freshness. Because of the high water content of cantaloupes, we don’t recommend freezing this puree.

Mango

Very tender, ripe mangos might be soft enough to mash and serve to baby without having to steam them.

Papayas

Introduce baby to the tropics with this fruit that’s high in vitamin C. While very ripe papayas can be mashed with a fork, you’ll usually have better results when you steam them before pureeing.

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Do You REALLY Know What's In That Baby Food Pouch?

I was stoked when my son started solids. It meant he was inching his way toward toddlerdom, plus it would give my boobs a little break. Overachiever that I am, I tackled DIY baby food with a fervor once reserved for sample sale shopping. I bought a ridiculously powerful food processor, found some recipes, loaded up on fruits, veggies, and quinoa, and started cooking—for exactly one month.
Then I discovered these fabulous little food pouches that would let me outsource mealtime guilt-free. The manufacturers had better, healthier-sounding recipes than I did—leeks! millet! zucchini!—and more importantly, my kid loved them. In fact, he couldn't guzzle the stuff fast enough. That they fit easily into my overstuffed bag was yet another reason to fork over my hard-earned money for them. Problem solved, right?

Eh, not so much. The super sleuths at Good Morning America recently investigated what exactly is in these magical food bags—well, in Plum Organics'—and their findings might pierce the happy bubble many of us pouch-loving parents have been living in. As it turns out, the healthy, pre-made meals are sort of like a mullet: All organic-and-super-grain business on the front label, and an applesauce-and-water party on the back label.

Take, for example, Plum's Quinoa and Leeks with Chicken and Tarragon. Sounds pretty yummy, right? But the main three ingredients are water, carrot puree, and sweet potato puree. Huh? (Chicken and quinoa are sixth and seventh on the list.) Another red flag? The manufacturer is adding apple puree to many a pouch, yet it appears nowhere in the products' name.

Whoa.

Plum, naturally, has explanations. Reps told GMA that pouch names are "based on the flavor of the final product," and that the labels meet all legal requirements. Water is used to strike a thin, baby-friendly consistency, and apples are brought in for their texture, mild taste, and acidity (and most certainly not for their addictively sweet taste).

Not surprisingly, not everyone is happy with the alleged bait-and-switch. The FDA reiterated that labels must be truthful and not misleading, while the consumer advocacy group Center for Science in the Public Interest is demanding that the baby food maker give the "deceptive marketing" tricks a break. Though Plum is in the crosshairs here, it's worth noting that other companies are using similar labeling practices. In fact, CPSI also sent a notification to Gerber over its labeling practices. Your best bet? Always check the nutrition information and list of ingredients on the back (they're listed in order of quantity).

Now, do these findings scare me off of pouches for good? Not quite—but their role has changed from a halfway-decent meal substitute to an on-the-go treat. How about you? Will you still buy food pouches for your baby? Tell us in the comments below.

Don't forget to sign up to receive our free Parents Daily Baby newsletter.

Bonnie Gibbs Vengrow is a New York City-based writer and editor who traded in her Blackberry and Metro card for playdates and PB&J sandwiches—and the once-in-a-lifetime chance to watch her feisty, funny son grow up. Follow her on Twitter, Pinterest, and Google+.

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Nutrition: Tips for Improving Your Health

Good nutrition is one of the keys to a healthy life. You can improve your health by keeping a balanced diet. You should eat foods that contain vitamins and minerals. This includes fruits, vegetables, whole grains, dairy, and a source of protein.

Ask yourself the following questions. If you answer yes to any of them, talk to your doctor about your health. You may need to improve your eating habits for better nutrition.

Do you have a health problem or risk factor, such as high blood pressure or high cholesterol?
Did your doctor tell you that you can improve your condition with better nutrition?
Do diabetes, cancer, heart disease, or osteoporosis run in your family?
Are you overweight?
Do you have questions about what foods you should eat or whether you should take vitamins?
Do you think that you would benefit from seeing a registered dietitian or someone who specializes in nutrition counseling?
Path to improved health
It can be hard to change your eating habits. It helps if you focus on small changes. Making changes to your diet may also be beneficial if you have diseases that can be made worse by things you are eating or drinking. Symptoms from conditions such as kidney disease, lactose intolerance, and celiac disease can all benefit from changes in diet. Below are suggestions to improve your health. Be sure to stay in touch with your doctor so they know how you are doing.

Find the strong and weak points in your current diet. Do you eat 4-5 cups of fruits and vegetables every day? Do you get enough calcium? Do you eat whole grain, high-fiber foods? If so, you’re on the right track! Keep it up. If not, add more of these foods to your daily diet.
Keep track of your food intake by writing down what you eat and drink every day. This record will help you assess your diet. You’ll see if you need to eat more or less from certain food groups.
Think about asking for help from a dietitian. They can help you follow a special diet, especially if you have a health issue.
Almost everyone can benefit from cutting back on unhealthy fat. If you currently eat a lot of fat, commit to cutting back and changing your habits. Unhealthy fats include things such as: dark chicken meat; poultry skin; fatty cuts of pork, beef, and lamb; and high-fat dairy foods (whole milk, butter, cheeses). Ways to cut back on unhealthy fats include:

Rather than frying meat, bake, grill, or broil it. Take off the skin before cooking chicken or turkey. Try eating fish at least once a week.
Reduce any extra fat. This includes butter on bread, sour cream on baked potatoes, and salad dressings. Use low-fat or nonfat versions of these foods.
Eat plenty of fruits and vegetables with your meals and as snacks.
Read the nutrition labels on foods before you buy them. If you need help with the labels, ask your doctor or dietitian.
When you eat out, be aware of hidden fats and larger portion sizes.
Staying hydrated is important for good health. Drink zero- or low-calorie beverages, such as water or tea. Sweetened drinks add lots of sugar and calories to your diet. This includes fruit juice, soda, sports and energy drinks, sweetened or flavored milk, and sweetened iced tea.
Things to consider
Balanced nutrition and regular exercise are good for your health. These habits can help you lose or maintain weight. Try to set realistic goals. They could be making some of the small diet changes listed above or walking daily.

Doctors and dietitians suggest making healthy eating habits a part of daily life rather than following fad diets. Nutrition tips and diets from different sources can be misleading. Keep in mind the advice below, and always check with your doctor first.

Secret diets aren’t the answer. Fad or short-term diets may promise to help you lose weight fast. However, they are hard to keep up with and could be unhealthy.
Good nutrition doesn’t come in a pill. Try eating a variety of foods instead. Your body benefits most from healthy whole foods. Only take vitamins that your doctor prescribes.
Diet programs or products can confuse you with their claims. Most people in these ads get paid for their endorsements. They don’t talk about side effects, problems, or regained weight.
Questions to ask your doctor
How many servings should I eat from each food group?
If I’m on a strict diet, such as vegetarian or vegan, how can I improve my health?
Are there certain eating habits I should follow for my health condition?

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This Is The Link Between Employee Motivation And Their Manager’s Mental State

To effectively lead and motivate employees, you don’t need charisma and a grand vision. Research from Michigan State University (MSU) found that being a successful boss was more about mind over matter.

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35 Quick-and-Easy Fat-Burning Recipes

From turkey burgers to banana smoothies, these simple calorie-burning recipes will help you lose weight fast.



 quick-easy-recipes

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Foods that fight fat

Losing weight—and keeping the pounds off—isn't a quick or easy process, but a few simple diet tricks can be a big help along the way. Our favorites? Eating lots of protein, fiber, and healthy carbs, which boost your metabolism and keep you feeling full all day long.

If you're not sure how to work these calorie-burning ingredients into your daily menu, start with these recipes. They all include at least one weight-loss superfood, and, best of all, they can be made in 30 minutes or less!

 broccoli-feta-omelet
2 of 35 Jim Bathie
Broccoli & Feta Omelet with Toast

This easy breakfast recipe, which takes just 15 minutes start to finish, packs a one-two punch that will leave you feeling satisfied yet energized.

The broccoli provides filling fiber (and just 30 calories per serving), while the protein-loaded eggs curb appetite and will help stave off those late-morning cravings.

Try this recipe: Broccoli & Feta Omelet with Toast


 green-tea-weight-loss

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Spiced Green Tea Smoothie

Green tea is one of the top fat-burning foods, thanks to a metabolism-boosting compound known as EGCG. In one study, drinking four cups of green tea a day helped people shed more than six pounds in eight weeks!

This rich smoothie is perfect if you get tired of sipping hot green tea. Flavored with cayenne spices, lemon, and agave nectar, it provides all the nutritional benefits of green tea and will fill you up, to boot.

Watch the video: Spiced Green Tea Smoothie

Try this recipe: Spiced Green Tea Smoothie


 chocolate-dipped-bananas

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Chocolate-Dipped Banana Bites

Dessert doesn't have to erase a healthy meal! The bananas in this easier-than-pie dessert—all you need is a knife and a microwave—are a rich source of resistant starch, a type of healthy carbohydrate that helps you burn calories and eat less.

As an added bonus, the semisweet chocolate contains healthy fats to further rev your metabolism.

Try this recipe: Chocolate-Dipped Banana Bites

Related video: Chocolate Banana Bites



 banana-almond-toast

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Banana & Almond Butter Toast

This simple yet tasty morning pick-me-up features no fewer than three of the best foods to eat for breakfast. The bananas and whole-grain rye bread are high in resistant starch, to help boost metabolism, while the almond butter adds hunger-curbing protein and healthy monounsaturated fats.

One slice contains just 280 calories, but it's guaranteed to keep you full until lunchtime.


Try this recipe: Banana & Almond Butter Toast
 honey-grapefruit
6 of 35 Oxmoor House
Honey Grapefruit with Banana

Trying to trim down or stay slim? You can't go wrong with this tangy tropical fruit salad, perfect for breakfast or as a colorful side dish at brunch. Grapefruit is one of the best foods for weight loss, studies show—perhaps because of the effect it has on insulin, a fat-storage hormone.

What's more, grapefruit is deceptively filling. It has one of the highest water concentrations of any fruit (about 90% of its weight is water), and all that juice fills you up fast and prevents overeating.

Try this recipe: Honey Grapefruit with Banana


 grilled-chicken-summer-succotash

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Grilled Chicken Cutlets With Summer Succotash

You can burn up to 300 extra calories every day just by eating the right foods. Watch the video to learn how to put together a chicken recipe that burns fat and calories, helping you to slim down faster. Plus, it only takes 5 minutes to make!

Watch the video: An Amazing 5-Minute Fat-Burning Chicken Recipe



 white-bean-dip

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White Bean & Herb Hummus with Crudites

Tired of bland supermarket hummus? It only takes five minutes to whip up a batch of this flavorful, fiber-rich version in your own kitchen. All you need is four ingredients: lemon, hearty-healthy olive oil, chives, and—last but not least—white beans, which contain nearly 4 grams of resistant starch per serving.

Pair with assorted raw vegetables, like broccoli, to get even more fiber and fat-burning resistant starch from this wholesome snack.

Try this recipe: White Bean & Herb Hummus with Crudites


 bbq-turkey-burger

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BBQ Turkey Burgers

This fresh spin on burgers is a delicious new way to cut back on beef and eat more turkey, an excellent source of lean protein and a favorite weight-loss food of Jillian Michaels, Biggest Loser trainer and Health magazine cover model.

"Lean protein helps you stay fuller for longer," Michaels tells us. "It has the amino acids that are the building blocks for muscle."

Try this recipe: BBQ Turkey Burgers




 middle-eastern-rice-salad

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Middle Eastern Rice Salad

This 20-minute dish, which works equally well as a side or a stand-alone meal, is filled to the brim with nutritious ingredients. When it comes to fat burning, though, they're all outshined by the chickpeas.

Just one half-cup of these hearty beans—a staple of Mediterranean and Middle Eastern cuisine—contains more than 2 grams, and enough protein and fiber to fill you up without weighing you down.

Try this recipe: Middle Eastern Rice Salad


 energy-revving-quinoa

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Energy-Revving Quinoa

Quinoa is one of the trendiest foods around, and for good reason: This earthy whole grain, which hails from South America, is packed with protein and fiber—a perfect combination for those who are looking to stay energized and keep their metabolism humming.

Black beans (another excellent source of fiber), fresh veggies, and fragrant spices round out this satisfying dish. Make it as a main meal for lunch or as a side dish with dinner.

Watch the video: Energy-Revving Quinoa

Try this recipe: Energy-Revving Quinoa
 barley-banana-sunflower
12 of 35 Jim Bathie
Breakfast Barley with Banana & Sunflower Seeds

Looking for a healthy start to your day? Tired of oatmeal? Switch things up with this crunchy breakfast bowl. The combination of barley and banana provides nearly 8 grams of resistant starch, plus metabolism-boosting fiber, making this an ultra-satisfying morning meal.

And trust us, it's not nearly as boring as it looks: A spoonful of honey and a sprinkling of sunflower seeds give this hearty dish a delicious sweet-and-salty finish.

Try this recipe: Breakfast Barley with Banana & Sunflower Seeds


 curried-egg-salad
13 of 35 Jim Bathie
Curried Egg Salad Sandwich

Eggs are an ideal food for dieters. They're tasty, low in calories (about 80 per egg), and filled with satisfying protein that helps curb cravings. In fact, it's a shame to eat them only at breakfast.

This egg salad recipe, a zesty twist on a classic, offers a healthy new way to work eggs into lunchtime. The low-fat Greek yogurt used in place of mayo dials down the fat and calories, while the curry powder provides a jolt of antioxidants.

Try this recipe: Curried Egg Salad Sandwich



 salmon-noodle-bowl

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Salmon Noodle Bowl

This 30-minute meal offers a bounty of nutritious and metabolism-boosting ingredients in a single bowl. The salmon and avocado are loaded with healthy fats, and the noodles and veggies are high in fiber.

The asparagus are the unsung hero of this dish, providing a wide range of essential vitamins and minerals, including vitamins A and C, folate, and iron.

Watch the video: Metabolism-Boosting Recipe: Salmon Noodle Bowl

Try this recipe: Salmon Noodle Bowl


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Greek Yogurt Fruit Parfait

If you're trying to shed a few pounds, this parfait might just be the perfect breakfast. Each layer—nectarines, plums, nuts, yogurt, puffed rice—provides a healthy dose of slimming fiber or protein.

Heck, this 5-minute dish is filling enough to have for lunch, thanks to the Greek yogurt, which is thicker, creamier, and more satisfying than regular low-fat yogurt.

Try this recipe: Greek Yogurt Fruit Parfait

Related video: How to Make Greek Yogurt Fruit Parfait

16 of 35 Randy Mayor
Black Bean and Chicken Chilaquiles

This traditional Mexican breakfast food requires only eight ingredients, including chicken, queso blanco, and corn tortillas. It may look sinful, but because it's baked (rather than fried), it comes in under 300 calories and 2 grams of saturated fat per serving.

The key ingredient for weight-conscious eaters? Black beans. Their high protein and fiber content make them another weight-loss superfood.

Try this recipe: Black Bean and Chicken Chilaquiles

17 of 35 Melissa Punch
Spicy Southwestern Black Bean Chili

Did someone say black beans? This hearty soup, which delivers 17 grams of protein and 13 grams of fiber per serving, is a delicious showcase for these super-healthy legumes.

What's more, this recipe features two types of hot pepper: chili powder and jalapeños. As with all spicy foods, eating these peppers lights a fire under your metabolism, increasing your calorie burn rate.

Try this recipe: Spicy Southwestern Black Bean Chili
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Creamy Avocado Cups

Put down the chips and dip! These simple bites will quell those mid-afternoon hunger pangs—and at just 30 calories a pop. (They're also perfect as party hors d'oeuvres.)

The source of this snack's appetite-suppressing power is oleic acid, a compound found in avocados' healthy monounsaturated fats. Oleic acid triggers the production of another compound in the small intestine, oleoylethanolamide, which send fullness signals to the brain.

Try this recipe: Creamy Avocado Cups


 grill-salmon-pineapple
19 of 35 Rita Maas
Pan-Grilled Salmon with Pineapple Salsa

Lean protein is essential to any successful weight-loss plan. And there's no better source of lean protein than salmon, which has the added benefit of being filled with monounsaturated fats.

These healthy fats have been shown to be a natural aid to weight loss. A 2001 study, for instance, found that people eating a MUFA-rich diet lost an average of nine pounds, while their counterparts on a low-fat diet gained six, on average.

Try this recipe: Pan-Grilled Salmon with Pineapple Salsa
 italian-garbanzo-salad
20 of 35 Karry Hosford
Italian Garbanzo Salad

This vegetarian salad is a textbook example of the Mediterranean diet, which has become renowned for its ability to promote overall health, including a healthy weight.

This salad features some of the diet's key pillars: low-fat dairy (represented here by feta cheese), fresh vegetables (tomato, onion), healthy fats (olive oil), and lean protein (chickpeas). Best of all, one serving (1 cup) is only 159 calories!

Try this recipe: Italian Garbanzo Salad




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Raw Kale, Grapefruit, and Toasted Hazelnut Salad

Grapefruit—the scene-stealer of this salad—has a long-standing reputation for spurring weight loss. In fact, eating it at every meal was the basis of a fad diet that began in the 1930s and has made something of a comeback lately.

Guess what? It might actually work. In a 2006 study, overweight people who ate half a grapefruit at the beginning of each meal lost more weight than their fellow participants.

Watch the video: Fat-Burning Recipe: Kale, Grapefruit, and Hazelnut Salad

Try this recipe: Raw Kale, Grapefruit, and Toasted Hazelnut Salad
22 of 35 Jim Bathie
Dark Chocolate & Oat Clusters

Yes, desserts can help burn fat too! These tasty clusters offer up two appetite-suppressing ingredients: The oatmeal contains 1.7 grams of resistant starch, and the dark chocolate is full of healthy fats to help curb cravings.

Peanut butter—the glue that holds the clusters together—also provides satiating protein. The result? One satisfying and guilt-free treat.

Try this recipe: Dark Chocolate & Oat Clusters


 avocado-whip

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Avocado Whip

Sick of guacamole? Try this even creamier alternative, which gets its distinctive flavor from tahini and takes just five minutes to prepare.

Serve it as a dip for veggies, or use it as a spread on sandwiches. Either way, you'll get plenty of heart-healthy monounsaturated fats to help speed metabolism and keep you feeling full.

Watch the video: Metabolism-Boosting Recipe: Avocado Whip

Try this recipe: Avocado Whip
 crisp-chickpea-slaw
24 of 35 Travis Rathbone
Crisp Chickpea Slaw

Make this slaw for your weekday lunch or weekend picnic. Trust us: You—and your picnic buddies—won’t be able to tell how healthy it is.

Chickpeas, also known as garbanzo beans, are loaded with slimming resistant starch. They’re also a great source of protein and fiber, which will help keep you full until dinnertime.

Try this recipe: Crisp Chickpea Slaw

 red-lentil-hummus
25 of 35 Travis Rathbone
Red-Lentil Hummus

Lentils are a great substitute for chickpeas when it comes to making hummus. The red lentils used in this dip are a nice change of pace, but you won't lose any of the metabolism-boosting benefits associated with traditional hummus.

Lentils are loaded with filling fiber and protein, so just a little will go a long way in keeping you full. Enjoy this dip with raw broccoli or toasted whole-grain pita wedges.

Try this recipe: Red-Lentil Hummus


 banana-nut-oatmeal

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Banana Nut Oatmeal

Banana nut muffins are delicious, sure, but they're also a disaster for your waistline. Here's the next best thing: Get all of the flavor you love with fewer calories and more fat-burning ingredients.

Both oatmeal and banana are powerhouses for appetite-suppressing resistant starch. Plus, the walnuts provide heart-healthy fats.

Try this recipe: Banana Nut Oatmeal


 lentil-soup-toasted-pita
27 of 35 Jim Bathie
Greek Lentil Soup with Toasted Pita

Brothy, thin soups may not fill you up, but this thick 30-minute Greek soup with whole-grain pita wedges will keep you full until your next meal. The dish is full of satiating lentils, which provide more than one-third of the recommended daily intake of protein and more than half the recommended intake of protein. Plus, you get 5.3 grams of resistant starch per bowl.

Try this recipe: Greek Lentil Soup with Toasted Pita
 ham-pear-swiss
28 of 35 Jim Bathie
Ham, Sliced Pear & Swiss Sandwich

This recipe is drooling with flavors and textures: Swiss cheese, pear, lean ham, yogurt-dill sauce, and pumpernickel bread. And it's loaded with filling fiber! One sandwich provides nearly one-third of your recommended daily intake of fiber, with the pear alone providing 15%.

Tip: Don't peel the skin; that's where most of the fiber-goodness is found. If you're looking for a hot meal, lightly spray the outsides of the bread with olive oil spray and press in a pan to make a grilled panini.

Try this recipe: Ham, Sliced Pear & Swiss Sandwich


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Sunflower Lentil Spread

Try this spread in a veggie wrap or on whole-grain pita wedges for an afternoon snack. Either way, the mix of sunflower seeds and lentils will keep your belly satisfied. Lentils are a powerhouse provider of resistant starch, and in this recipe, they help you get nearly one-third of your way to your daily 10-gram goal.

Watch the video: Sunflower Lentil Spread

Try this recipe: Sunflower Lentil Spread
 banana-almond-smoothie
30 of 35 Travis Rathbone
Spiced Banana-Almond Smothie

This satisfying smoothie is the perfect post-workout snack to cool you down and help soothe sore muscles. You'll get double the appetite-suppressing ingredients, with protein-rich almonds and bananas, which are loaded with resistant starch.

Try this recipe: Spiced Banana-Almond Smoothie

 Eggs-Rice-Salad
31 of 35 Travis Rathbone
Egg and Rice Salad To Go

This 10-minute salad-to-go combines fresh flavors and colors from green beans, a hard-boiled egg, plums, walnuts, and brown rice.

Brown rice is a hearty, fiber-packed grain that's low in calories and high in resistant starch. A protein-packed hard-boiled egg and walnuts, which contain healthy omega-3 fats, pair together to help keep you full.

Try this recipe: Egg and Rice Salad to Go
 all-american-chili
32 of 35 Randy Mayor
All-American Chili

This comfort-food favorite has two killer fat-burning ingredients: red kidney beans and a generous two teaspoons of chili powder.

The kidney beans are chock full of protein, helping this dish deliver a whopping 29 grams per serving (not to mention a full 8 grams of protein). The chili powder, meanwhile, gets its kick from capsaicin, a fiery compound found in chili peppers that literally heats up your body, spurring it to burn more calories.

Try this recipe: All-American Chili


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Eggs Benedict With Smoked Salmon and Avocado Sauce

Eggs Benedict is a delicious and classic brunch dish. But English muffins topped with buttery hollandaise sauce isn’t exactly the kindest combo for your waistline. For a healthier twist on your favorite savory a.m. treat, try this recipe for eggs benedict with smoked salmon and avocado. In this version, we swap the empty-carb English muffins for portabello mushrooms, and pile on an omega-3-packed serving of smoked salmon. And instead of hollandaise, we use a creamy avocado sauce, which also adds a dose of healthy fat.

Try this recipe: Healthy Eggs Benedict

 asian-rice-noodle-salad-fresh-fast
34 of 35 Lindsey Rose Johnson

Asian Rice Noodle Salad

This super-easy Asian rice noodle salad is the perfect healthy meal to whip up when you’re short on time. It’s really light, but still packed with filling and fat-burning brown rice, along with heart-healthy cabbage. Bonus: If you have leftover coleslaw, you can sauté it with garlic and ginger, then add a protein for a faster-than-takeout mu shu.

Try this recipe: Asian Rice Noodle Salad

35 of 35 Lindsey Rose Johnson
Citrus Salad with Crispy Quinoa

When the weather gets chilly, a salad likely isn’t the first thing you crave. Instead, you’re probably tempted to indulge on not-so-healthy comfort foods. But good news: There are plenty of ways to make your meals both nutritious and satisfying. When it comes to salad, try topping your greens with some warm quinoa for a boost of protein (and comfort). No matter what time of year, this citrus salad with crispy quinoa and avocado is sure to hit the spot.

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Healthy eating

It can also help lower your cholesterol levels and reduce your risk of some cancers.

Even if you already have a heart condition, a healthy diet can benefit your heart.

A balanced diet
Everyone should aim for a well balanced diet. Faddy crash diets may not provide the balance of nutrients you need.

The best way to understand it is to think of foods in food groups.

Try to eat:

plenty of fruit and vegetables
plenty of starchy foods such as bread, rice, potatoes and pasta. Choose wholegrain varieties wherever possible
some milk and dairy products
some meat, fish, eggs, beans and other non-dairy sources of protein
only a small amount of foods and drinks high in fats and/or sugar.
Choose options that are lower in fat, salt and sugar whenever you can.

Fruit and vegetables
A well-balanced diet should include at least 5 portions of fruit and veg a day. Try to vary the types of fruit and veg you eat.

They can be fresh, frozen, dried or tinned. Pure unsweetened fruit juice, pulses and beans count as a portion, but they only make up a maximum of one of your five a day, however much you eat in one day.

A portion is about a handful (80g or 3oz), for example:

4 broccoli florets
1 pear
3 heaped tablespoons of carrots
7-8 strawberries
Sign up to our free Heart Matters service where you can access our portion finder and healthy recipe finder.

Fats
To help look after your heart health it is important to make sure you choose the right type of fats.

So to help keep your heart healthy:

Replace saturated fats with small amounts of mono and polyunsaturated fats
Cut down on foods containing trans fats.
It's also important to remember that all fats and oils are high in calories, so even the unsaturated fats should only be used in small amounts.

Saturated fat
Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease.

Unsaturated fats
Unsaturated fats, which can be monounsaturated fats (for example olive oil, rapeseed oil, almonds, unsalted cashews and avocado) or polyunsaturated fats (including sunflower oil and vegetable oil, walnuts, sunflower seeds and oily fish) are a healthier choice.

Trans fats
Another type of fat, known as trans fat, can also raise the amount of cholesterol in the blood.

Saturated fat guidelines
At the moment UK guidelines encourage us to swap saturated fats for unsaturated fats.  You might have seen reports about a study we helped to fund which suggests there’s not enough evidence to back the current UK guidelines on the types of fat we eat. We think more research is needed before suggesting any major changes to healthy eating guidance.

Salt
Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing coronary heart disease.

Alcohol
If you drink alcohol, it's important to keep within the recommended guidelines - whether you drink every day, once or twice a week or just occasionally.

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6 Tips To Help You Become A Better Employee And Start To Enjoy Your Job

It sounds obvious, but our jobs play a big part in our lives.

From the moment we clock in at 9 and leave at the day's end, most of us spend 8 hours a day trying to do a good job. Without it we don't get paid - and with no money we can't live.

As such we try to enjoy what we do, but unfortunately many people get that horrible feeling of dread on a Sunday night and count down the hours until Friday.

become a better employeeIf you recognise that feeling then read on, because there's plenty of things you can do to not only start to actually enjoy your job you'll become a better employee at the same time.

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10 Things to Do Today to Be a Better Manager

Listed below are ten things you can do to become a better manager. Pick one. Do it today. Pick another one for tomorrow. In two weeks you will be a better manager.

Select the Best People
As a manager, you are only as good as the people on your team. Give yourself a better chance to succeed by picking the best people from the start.

Be a Motivator
Human beings do things because we want to. Sometimes we want to because the consequences of not wanting to do something are unpleasant.


However, most of the time we want to do things because of what we get out of it.

It's no different at work; people do good work for the pay, or the prestige, or the recognition. They do bad work because they want to take it easy and still get paid. They work hard because they want to impress someone. To motivate your people better, figure out what they want and how you can give that to them for doing what you want them to do.

Here are some ideas:

The Lesson of the Red Horse
Build Your Team
It is not enough that people are motivated to succeed at work. They have to work together as a team to accomplish the group's objective. After all, if we just want them to all "do their own thing" we don't need you as a manager to mold them into a team, do we?

Here are some ways to improve your team building skills:

There Is No "I" In Team
Team Building
Be a Leader, Not Only a Manager
You have built the best team from the best employee available.

You motivated them to peak performance. What is missing? Motivating a team is worthless unless you provide direction; unless you turn that motivation toward a goal and lead the team to it. It is the ability to lead others that truly sets a manager apart from their peers. Remember that leaders are found at all levels of the organization, so be one.


Here are a couple of examples, one good and one bad:

The Best Leader I Ever Knew
The Toxic Boss Syndrome
Improve as a Communicator
Communication may be the single most important skill of a manager. After all, all the others depend on it. You can't be a leader if you can't communicate your vision. You can't motivate people if they can't understand what you want. Communication skills can be improved through practice. Here are two exercises you can use to improve your ability to communicate effectively.

Getting Your Point Across
Writing for Business
Get Better at Managing Money
A company has to make money to stay in business. That means bringing money in the door, and it means spending less than you bring in. Depending on your function in the organization, you may have more influence on one area or the other, but you need to understand both. You can help your company, your employees, and yourself be getting better at managing the company's money.

Don't be put off by the numbers, or by the fact that "it's math." Start learning more about money management by reading these articles:

How To Read An Income Statement
But Am I Making Any Money?
Get Better at Managing Time
The one thing you will probably have less of at work than money is time.


The better you get at managing time, yours and others, the more effective you will be as a manager. Here are two key skills:

Project Management 101
Pareto's Principle - The 80-20 Rule
Improve Yourself
Don't focus so hard on your people that you forget about yourself. Identify the areas in which you are weak and improve them. The fact that you are reading this article shows you understand the concept. You need to put it into practice.

Management Tips for Personal Development
Management Books You Need To Read
Practice Ethical Management
Enron-like scandals have driven home the point about how important ethics is in business. If you want to avoid similar mistakes, here are some things to consider:​

Take a Break

You are less effective as a manager if you are over-stressed. You are less tolerant. You snap at people more.

No one wants to be anywhere near you. Take a break. Give yourself a chance to relax and recharge your batteries. Your increased productivity when you return will more than makeup for the time you take off. Have a good laugh or go lie on a beach somewhere.​

Bottom Line

Management is a skill that can be learned. You can improve as a manager by working every day to get better. Bookmark this page and come back every day for the next two weeks. If you pick one subject each day and work on improving in that area, you will be a better manager before you know it. And others will notice it too.

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5 Tips to Improve Your Career Development

Career management isn't just a nice-to, it's a must do if you expect to gain maximum success and happiness from the hours you invest in work. Face it, you are likely going to work 40 hours a week for your adult life. Why not make it the best 40 hours that you can create?

Career management in which you plan and work to obtain new skills, capabilities, and experiences, is the answer. Share your goals with your boss and you have a partner who can help you broaden your experience.


When most employees think about their careers, they have not thought past their current job or the next promotion that they'd like to receive. They need to broaden their short term thinking. As employees are promoted up the organization chart, fewer jobs become available, yet continuing to grow skills and experience should still be a priority for people obtaining value from their career.

Here are a few ways in which you can collaborate with your boss to manage your career.

Job shadow other employees in your company to learn about different jobs.
Explore lateral moves to broaden and deepen your experience.
Attend classes and training sessions to increase your knowledge.
Hold book clubs at work to develop knowledge, and share terminology, concepts, and team building with coworkers.
Seek a mentor from a different department that you'd like to explore.
5 Tips for Career Development
Here are additional thoughts about career management and Dr. Tracey Wilen-Daugenti (pictured), Vice President and Managing Director of Apollo Research Institute and Visiting Scholar in Stanford University's Media X program, recommends five additional career management strategies.

Could your career development and management use help to gain momentum? People who are the most successful and satisfied in their careers have proactively determined what they want from work. Once they’ve decided on their goals, they make a plan to accomplish the goals.
Developing a timeline with career goals and expected milestones is also an effective way to manage your career. Bringing your boss and his or her sponsorship and mentoring into the picture will ensure that you have an internal mentor who will help you manage your career.

Some companies have formal programs to help employees develop their careers. In others, you will need to informally pursue your career development. Companies with programs generally focus energy on helping employees develop and follow a career path.
The career path is discussed at several meetings bi-annually with the employee’s boss. The company doesn’t own the career path; the employee does. But, the company demonstrates commitment to its employees by assisting where possible with resources of time and dollars.
Career paths are recommended for the same reason that I recommend goals. They are the written plan that can help each employee focus on what is most important to his or her fulfillment and success. Without a plan, you can feel rudderless and you have no benchmark against which you can measure your progress.
5 Tips for Strategic Career Management
Dr. Tracey Wilen-Daugenti, Vice President and Managing Director of Apollo Research Institute and Visiting Scholar in Stanford University's Media X program, recommends these additional career management strategies. "Succeeding in a demanding, changing workplace requires a strategic career management plan. Employers want to attract, hire and retain employees who provide the best value.

So consider yourself a business with a product to sell, and create a strategy for marketing your workplace value.

Data from the Apollo Research Institute on the future of education, work and careers suggests the following five career management strategies:

"Proactively engage your manager in a discussion about your career goals, and collaborate to create a career development plan. The most significant opportunity to exert influence is to involve your manager in the career planning process.
"Investigate short- and long-term skill requirements. If your goal is to be the Vice President of Human Resources, understand the education, skills, technology, and experience requirements, and develop interim career plans for achieving your long-term career goal.
"To increase your knowledge of career options, request one-on-one informational meetings with colleagues and managers. The purpose of these brief meetings is to gather information to help you make educated career decisions. People are generally willing to share their success stories and advice.
"Volunteer to complete challenging projects and assignments. One of the best ways to advance your career is to identify an organizational problem and propose a solution. By offering to implement the solution, you will not only increase your visibility as a problem-solver in the organization, but you might also expand your skills in the process.
"Consult the Human Resources department to learn about career development and job opportunities such as tuition reimbursement for a college degree or certification, in-house technical or professional training courses and available job openings. Take advantage of available opportunities. Maintain your momentum and commit to continuous skill building and improvement. By planning your career strategy, you are increasing your chances of staying employable and achieving your long-term career goals."
Each of us has a certain number of years to invest in working and making a living. Having a job is fine, but creating a career will maximize your opportunities for success. To have a successful career requires that you pursue career management strategies like these.

A successful career doesn’t happen unthinkingly. It needs planning, tending, and frequent review. Are you ready to pursue these career development strategies?

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7 Ways to Save Your Health

Every time you've ever stressed over work issues, skipped out on needed exercise or simply pushed your vegetables to the side of the plate, your body has been busy remembering and making you pay for it ever since. Hypertension, adult-onset diabetes, cancer, heart disease and most other major diseases are more the result of how you have treated yourself in the past than genetics, says Pamela M. Peeke, M.D., M.P.H., assistant clinical professor of medicine at the University of Maryland School of Medicine and author of Fight Fat After Forty (Viking, 2000).

Neglecting seemingly small things in your lifestyle can have a cumulative effect that usually doesn't show itself until serious damage has been done. "Taking the critical steps that can change your life for the better doesn't have to mean a lot of thinking and tremendous sacrifice," Peeke says. With the help of a few experts, we found seven surprisingly simple changes that you can make right now, and any single one can improve your health significantly without requiring as much effort as you would expect. If you're ready to change your life for the better, these easy-to-follow tips may be your best approach.

1. Get one more hour of sleep.

The average woman needs eight-and-a-half to nine hours of sleep, but typically gets only six to seven. That one- to two-hour loss can have more bad effects than just a set of saggy eyes. "Studies have suggested that sleep deprivation can affect every aspect of how the body functions, from the ability to memorize and logically reason to the repair of neurons and development of muscle," says Paul T. Gross, M.D., director of the sleep disorders center at the Lahey Clinic in Burlington, Mass. Finding time for an extra hour or two of sleep a day can decrease your risk of being affected, but to boost bedtime, aim to:


Go to bed and wake up at a set time every day, even on your days off. "Sleeping in" on weekends can disrupt your sleep cycle later in the week.

Stay away from alcohol for at least two hours before bedtime. Alcohol may make you sleepy, but it also prevents REM sleep, the deepest kind of rest, making whatever sleep you manage to get less restorative.

Take a nap. Snagging a 15- to 20-minute nap between 1 and 4 p.m. can improve your alertness, sharpen your memory and help reduce fatigue. If your schedule doesn't permit a siesta, try reserving this lull in alertness for less mentally demanding activities.

Watch when you work out. Exercising for at least 20-30 minutes a day promotes sleep, but avoid working out for at least four to six hours before bedtime. Revving up your body and releasing adrenaline may keep you too alert to pass out when you need to.

2. Drink three more glasses of water a day.

"By the time you get thirsty, your body is already about 2 percent low on water," says Susan Kleiner, Ph.D., R.D., author of Power Eating (Human Kinetics, 1998). "Losing just 1-2 percent of your body weight in fluid can lower your physical and mental performance by up to 20 percent." This syndrome, known as chronic mild dehydration, can negatively affect every function of the body. "All biochemical connections throughout the body either occur in water or use water as a conduit," Kleiner explains. "If you are not well hydrated, everything from joint lubrication, digestion and reproduction to breathing can be compromised."

The minimum amount of water every woman should be getting is nine glasses a day (roughly 72 ounces). "Yet most women only get around five to six glasses," Kleiner says. Adding just 24 extra ounces each day (three glasses) can correct this. To make drinking more water much easier to swallow:


Switch to a larger glass. Mealtimes are prime opportunities to get more water; so to use them to easily get more H2O, simply reach for a glass that's slightly larger than the one you typically use.

Add an ounce of fruit juice. Mixing in a very small amount of orange, lemon or lime juice (or even a hint of vanilla extract) can add just enough flavor to make drinking plain old water a bit more palatable.

Compensate when having caffeine. Can't kick your coffee or diet-cola habit? For every caffeinated beverage you drink, consume 8 ounces of water alongside it. Not only will that extra water help maintain your fluid levels, it may even prevent you from consuming as much caffeine as you usually would.

3. Eat a few extra vegetables.

"Packed with fiber, vitamins and anti-oxidative phytochemicals, vegetables can make a profound difference in decreasing your risk of obesity, certain types of cancer, gastrointestinal problems and a host of other diseases," says Joy Bauer, M.S., R.D., author of The Complete Idiot's Guide to Eating Smart (Alpha Books, 1997). But most women get only about half as many vegetable servings as they should each day.

If you're like many women, you may tend to eat garden-grown items only at lunch and dinner. So try sneaking veggies into your morning meals. To boost your daily intake as much as 33 percent, add spinach and mushrooms to your breakfast omelet, put a slice of tomato on your toast and drink a glass of carrot juice. And to maximize your daily intake:

Add one new vegetable each week. Instead of always sticking with vegetables you know, make a point of trying one new type (such as bok choy, kale, broccolini or butternut squash) every week. "By making the act of discovering new veggies part of your weekly ritual, you'll eat more vegetables regularly without even realizing it," Bauer says.


Opt for the brightest in the bunch. In general, it doesn't matter what color a vegetable is, so long as that color is bright. The richer the color, the more nutrient-dense the vegetable is, whether it's bright yellow, red, orange or green.

4. Add resistance exercise to your regular routine.

"By the time you're 25, a sedentary life works against you," says Heather Dillinger, national certification specialist for the Aerobic and Fitness Association of America. That's because the average woman's metabolism begins to slow down in her late 20s to early 30s, due to a loss of about 1/2 to 1 pound of muscle (which burns 35-50 calories a day) every year. This translates into a slowed metabolism, which increases body fat.

Compensating for these natural changes just takes incorporating regular resistance training into your week. To keep those unwanted pounds off for good, add a few extra minutes to your usual cardio routine, a small addition that can even extend your life. If squeezing any more exercise into your life seems impossible, aim to:

Choose compound exercises instead of isolation movements. "Women tend to dedicate their workouts to exercises that only work one muscle group at a time," Dillinger says. Using compound moves such as lunges, squats, dumbbell presses and pull-ups, which work several muscle groups together, can make your gym time more productive and multiply your results.

Make working out a priority. Trying to leave a meeting or event by using exercise as an excuse never seems justifiable to most people, or to your conscience. "Make each and every workout a standing appointment," Dillinger says. No one at work needs to know where you're going or what you're doing. All anyone needs to hear is that you have a commitment somewhere else.


Crunch in between. Instead of saving your crunches for last, after you've finished working your butt, back and legs, do a set of crunches in between each set of your regular weight workout. You'll not only turn your routine into a circuit that burns more calories, but you'll finish your ab routine without ever feeling like you've started, giving you a few extra minutes for more exercise.

5. Let go of one stressful thing each week.

"Unrelieved stress affects almost every function of the body, causing insomnia, high blood pressure, constipation, depression and an assortment of anxiety-driven aches and pains," says Pamela Peeke. Left untreated, the long-term effects of stress are much more serious, contributing to heart disease, ulcers, immune-system deficiencies and hypertension.

And what's causing your stress may surprise you. "Most women's stress comes from simply not knowing if they're on target with their lives," says Julie Morgenstern, founder and owner of Task Masters in New York City and author of Time Management From the Inside Out (Henry Holt, 2000). Stopping to figure out one or two big-picture goals for the six major areas of life (family, work, finance, self, community and intellectual goals) can help.

Once you have well-defined goals, they become amazing filters to sift what is important from what isn't, bringing into your life a perspective that can lower stress and the amount of disease-inflicting cortisol that comes along with it. To be sure you are investing your time wisely, use these guidelines:


Organize your personal life like your office. "Most people waste an average of three hours each day when they don't plan what to do next," Morgenstern says. Structuring certain parts of your home (such as setting aside a section to pay bills with a bills box, letter opener and your checkbook or keeping a basket for newspapers and magazines next to your favorite reading chair) just like your office (according to your priorities) can help make sure your downtime is just as efficient.

Give yourself five every hour. Getting enough "me" time is something most people never seem to do. Instead of trying to save up time for the end of your busy day, step away from your work for five minutes every hour. "Taking a walk, reading a personal letter or doing something small that makes you happy, but that also won't keep you from your duties and create additional stress, can make a world of difference in your day," Morgenstern says.

Learn to dissipate anger. Staying angry creates competitive situations that make us unnecessarily aggressive, even at "rest." Instead of holding on to negative feelings or viewing yourself as a victim, let feelings go by reconciling, restructuring or, if necessary, even ending relationships. Be clear about how you need to be treated, and teach others how to treat you.

6. Lose a few pounds.

"If you're overweight, dropping just 5-10 percent of your total body weight can have a profound effect on reducing your chances of many cardiovascular and arterial complications, as well as a variety of weight-induced diseases," says Jeff Novick, M.S., R.D., L.D., director of nutrition for the Florida Pritikin Longevity Center & Spa in Aventura. Regular exercise and a proper diet that derives less than 30 percent of its calories from fat can help, but shaving additional calories can take a few tweaks in what you're used to. To lose those last stubborn pounds, aim to:

Eat six to seven smaller meals instead of three large ones. This may feel like a backward step from weight loss, but spreading your daily calorie intake among several small meals can help curb binges.


Eat as if you're broke when dining out. Vegetable and other plant-based meals (such as veggie fajitas or vegetable lo mein, for example) tend to cost a dollar or so less than meat-based entrees. Look for the cheapest items on the menu, and chances are, you'll find meals that contain less fat and more nutrition than the rest of the fare.

Count fiber, not calories. "Research has shown that individuals who eat more fiber tend to gain less weight," Novick says. Foods that are naturally high in fiber tend to have fewer calories and leave you feeling more satisfied. Rule of thumb: Shoot for at least 25-35 grams of fiber each day.

Have a low-energy-density dish before every major meal. A Pennsylvania State University study has shown that eating a low-fat, low-energy-density dish (filled with fruits, vegetables and other foods rich in water and fiber, such as soup) before a main meal can reduce the total amount of calories consumed during the entire meal by 26 percent.

7. Get an annual medical exam.

"Many of the health issues that affect women as they get older actually start showing up in their late teens and early 20s," says Pamela Peeke. "For nine out of 10 women, their obstetrician/gynecologist ends up acting as their primary-care physician, offering an annual exam that typically centers on the reproductive system." However, a family doctor has the means to perform lab tests such as cholesterol screening and checking skin growths that should be monitored regularly.

To get the best of both worlds, pick a physician who's either an internist or family practitioner to perform your annual check-up. Both can perform all of the necessary tests that an OB/GYN and primary-care physician can do. To get the most from your checkup:


Share your sexual history with your doctor. If you're sexually active and nonmonogamous, informing your doctor about your past encounters can give her an indication of which sexually transmitted diseases you may have been exposed to and should be tested for.

Get a complete blood count. Many women are prone to anemia from excessive menstrual bleeding and eating low-calorie diets lacking iron-rich meats. If your total blood count is low, Peeke recommends asking for a ferritin test, an iron-specific examination that can determine if you may be at risk.

Request a urinalysis. A urine test can detect abnormal kidney functioning. Finding unusual things such as red blood cells in the urine can detect early kidney disease, while excess sugar could reveal if you're pre-diabetic. "[Given the recent] 76 percent increase in adult-onset (Type II) diabetes, this simple test can prevent a lifetime of discomfort," Peeke says.

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Helping Women with Cancer Feel Beautiful Inside and Out

At the age of 17, I came to Paris as a student ambassador and the first thing that I set out to buy was lingerie. After all, the “French look” starts with that first layer: sexy underwear. So, some 25 years later, when I happened upon the boutique l’Embellie and I saw the fab lingerie in the window, I thought, what a great name! l’Embellie translates to “make more beautiful”, and yes, we all feel more beautiful when wearing beautiful lingerie.

women with cancer
As I walked through the door, I realized that this was no ordinary lingerie store. L’Embellie is a cozy, comforting space dedicated to the needs of women with cancer — one of which is lingerie and lounge wear fitted for prostheses. Here, a woman can take her time and feel at home, because in this amazing space, there’s pretty much every accessory that a woman with cancer needs to help her feel beautiful.

The inspiring woman behind this endeavor is Veronique Mengaud. It’s hard to believe that so much charisma and energy can be packaged into one woman who radiates maternal warmth. Veronique took the time between her two jobs caring for women with cancer to meet me in person during this special month, Octobre Rose. She shared her moving story with INSPIRELLE to explain why she is fully committed to making women with cancer feel beautiful.

women with cancer
Will you share with us your personal story about why you created Embellie Boutique?

It was Anne Matalon who pioneered the idea. She wanted to create the space that she dreamed of when she had cancer, a space which was a break from the illness to feel safe and comforted. I met Anne in 2010 when I was working in the hair institute of Gustave Roussy Cancer Center. When Anne left us, she left me this valuable gift. I still manage the hair salon in Gustave Roussy, so my time is divided between l’Embellie and the hospital.

Why is it important for a woman with cancer to continue to feel good about her appearance?

All women need to feel desired, to have sex appeal — it is part of feeling good inside. When a woman is well in her body and well in her head, she gains self-confidence. I truly believe that feeling good about yourself, feeling desired, and having confidence is part of the healing process. It helps women on the path to getting better.

women with cancer
What does your boutique offer to victims of cancer that other Paris stores do not?

When I hear this question I am shocked by the term “victim”. We don’t talk about victims at l’Embellie. Women feel guilty and feel like their illness is their fault, as if they haven’t done something correctly. They feel guilty in regards to their children. They carry a huge weight on their shoulders and an enormous fear.

At l’Embellie, we try to offer EVERYTHING and ANYTHING so the women feel the energy and the support to go on with their lives—so that they go on and fight.

We are not psychologists, but we are trained in coaching and support techniques  to reinforce the way we welcome and receive our customers. Sometimes our role is to offer clients the right guidance and advice, especially when matters of intimacy are involved.

There is a transfer of emotions with the customer. Our role is not to give negative empathy but to help stay focused on the need and the solution that can help. We encourage women to take our workshops.

It’s hard for loved one and friends to understand and communicate what a woman feels when she is suffering from cancer. What advice can you give?

It is hard for everyone. Sometimes words can be harmful. Sometimes, it is most important to just be present — a hand on the shoulder, looking the person in the eye, listening to the other and taking into account the person. When we have bad stories, it is often when words have been too hard — even the medical side can be too hard. It is in the “do”, not in the “say” that we help.

women with cancer
Besides special clothing, you offer a selection of wigs, hair pieces and make-up for sensitive skin undergoing treatment. How would you describe your boutique?

Head-to-toe solutions! Some people come for one thing but haven’t thought of something else, so it is important that we have everything to offer. Sometimes the woman is stuck in one area (fixated on one thing), but here she can have a global view, taking into account all of her needs.

Since we have such a variety of products and solutions, we can help the woman who is fixated on one aspect. This is a chance to find the way to help — reducing the expectations of the client by jumping to something else, so she can get satisfaction elsewhere. We often find that offering a solution to a different issue reduces the importance of the fixation.

women with cancer
Can the women who come to your store expect trained staff to meet their special needs?

Yes! Each person on our team has a different profile. One person specializes in sur mesure technical hair solutions. There are full-head wigs and complement capillaires (capillary complements) for women with weak hair growth from receiving hormone therapy. Some women have what is called alopecie suite à un pelade (alopecia, or spot baldness). We can have molds made with natural hair implanted. These molds are glued to the head and can last for one month, then we unglue them, wash them and the scalp and re-glue. This is a re-birth for these women.

We also have a specialist in prostheses. It can take 45 minutes to an hour and a half to have a fitting and there are several different models available.

women with cancer
For lingerie, we offer a range from post-operation cotton bras to beautiful lingerie that helps you feel sexy. We also have customized padded bras, which are a solution to two different breast sizes.

Women also have a selection for sports and homewear outfits with built in padding to provide a nice silhouette. A prosthesis doesn’t feel secure in sports so the brasserie must be integrated and secure; the bra and t-shirt are fitted together.

We also propose ateliers embellie, wellness workshops such as yoga, Shiatsu, acupuncture, reflexology, massage and more.

How did cancer change your outlook on life?

It shows me every day how strong a human being can be. When we see how each of these women draw on their resources inside, when we hear their individual stories, I AM SO IMPRESSED. These women are “someone” She might be unknown, but when she expresses her feelings, each woman has creativity and energy. It gives HOPE for the future. It is not because you have cancer that everything is finished.

We have stories of so many women who have made major changes. It is a révélateur (telltale) of everything you have inside.

There are heavy and difficult moments, and we are here to make them believe in themselves and all their capacities.

This comes from being positive. In the hospital you have to give up pudeur, you lose your privacy and intimacy. And when you have no pudeur, you lose your self-control. In the hospital you are forced to let go, you are caught up in the system, and this makes you suffer. Here, at l’Embellie we can give back some dignity.

women with cancer
October Rose is a month dedicated to supporting women with cancer. You help women every day, so how will this month be different for you?

It is Octobre Rose everyday here! During the month of October we get out of the shop and visit many of the hospitals. We present an exhibit to explain what L’Embellie does. It is very rewarding. There is so much that women with cancer do not know. In the hospital, there is an infirmière d’annonce (the nurse who informs the patient of all the problems and solutions), but many women do not hear all that they are told. They often forget, because the information is overwhelming. For example, women undergoing chemotherapy need to protect their nails; you have to put selisime in the polish. If the patient loses her eyebrows, we can give makeup advice, and we can give advice on lubricants for when they are feeling sexy!

What inspires you in your work and everyday life?

When a woman arrives scared, depressed and sad but goes away with a smile or just a small twinkle in her eye, that makes my day. You feel her energy, the small strength in each woman.

These women have strength, but it is blocked inside. With just a little bit of positive support from our staff, they feel unique, special – this helps them regain confidence.

We don’t give much but the effect is important and a real reward when we can see that effect.

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7 simple ways for a woman to feel beautiful

Beauty is a tricky subject. What one person considers beautiful, another may not. But there is one thing that no one can deny contributes to a woman's beauty, and that is when a woman feels beautiful.

What does it take to feel beautiful? If you think it means piling on the makeup and squeezing into size 2 jeans, you're wrong. Feeling beautiful is different from looking beautiful. Here are seven simple things a woman can do every day to feel beautiful.

1. Take a good look in the mirror

When you look in the mirror, what do you see? Stretch marks? Double chin? Wrinkles around your eyes? If that is all you see, then you need to change your mindset. Take a minute every day to give yourself a good look in the mirror, but don't see the negative. See the positive — your soft curves, beautiful eyes, perfect toes or growing baby bump. Learn to love your body no matter how many flaws you see. Every body is beautiful.

2. Wear clothes that give you confidence

Whether you're a size 6 or 16, you can feel confident in your clothes. Maybe it is a pair of black boots with nice jeans or a flirty dress with a cute cardigan. If you feel good in it, you're one step closer to feeling beautiful. Your attitude is different, you stand a bit straighter and hold your head higher as you walk into a room. That is beautiful. Learn how to dress your body shape and size so everything you put on gives you confidence.

3. Be happy

You attitude is a huge factor in how you feel and how others perceive you. Being happy brightens your demeanor, and you exude joy to others. A smile is much more attractive than a frown.

4. Practice good hygiene

Feeling beautiful is just as much about how you feel physically as it is about how you feel emotionally. When you have a healthy body, you feel better which contributes to your overall beauty. Brush your teeth, take care of your skin, wash your hair, do the things your parents taught you as a child. Not only will you prevent undesirable health problems (cavities, acne, dandruff, etc.) but you will feel more beautiful as a result.

5. Exercise

Similar to using good hygiene is exercising. We all know that exercising reduces/keeps off fat and builds muscle, but even if you do not need to lose weight, you do need to exercise. Exercising prevents illness, prolongs life and increases endorphins that help you feel happy and, yes, even beautiful.

6. Educate yourself


Beauty is more than just your outward appearance. What you say, what you do and what you know adds to your beauty. Contributing to conversations and being able to keep up with what is going on around you are attractive qualities. While formal education is valuable, you do not need a PhD to be educated. There are things you can do every day to expand your knowledge. Read the newspaper, watch educational programs, read a scholarly article, take a community class. All these things take less than an hour and contribute to your overall education.

7. Be a good person

Lastly, it is important to be a good person. Be kind and charitable toward others. Be considerate, polite and humble. These qualities make you beautiful on the inside which shows in your overall appearance. In fact, being beautiful on the inside is arguably more important than being beautiful on the outside. It is hard to love and appreciate cruel people, let alone consider them to be beautiful. When you know all aspects of a person, that is when you really know whether or not she is beautiful. If you are a good person, you are already a beautiful person.

Women tend to be hard on themselves when it comes to beauty. There is always something wrong, something we want changed. We constantly analyze what sizes we wear, how much we weigh and what percentage of body fat we have. While it is important to be healthy, there is more to beauty than numbers. It is not just how we look on the outside but rather our differences, our quirks and our attitudes that make us beautiful.

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What Can a Manager Do When Employees Won't Get Along?

When two kindergarten kids get into a spat, teachers temporarily separate the children and know that if you give them a few minutes they'll probably get over it. When two junior high school girls get into a spat, the whole world can come to an end and they will still hate each other and set out to destroy each other.

When two adults don't get along in the same office, we hope that they are more like kindergarten children than 7th graders, but unfortunately, sometimes development was stuck at 13 and you're in for a bumpy ride.


In one office at a major university, for example, two employees haven’t spoken to each other in over 20 years—and they sit next to each other in their cubicles. An effective manager would long ago have intervened because, usually, you're not stuck, and with appropriate mediation can address the issues like adults. In fact, this situation is an example of a management fail—an employee fail, too, but management intervention is to develop.

You (hopefully) don't have to deal with angry parents as well, just the employees. And, you can always fire a particularly bad apple. Before you get to that point, however, here's how to handle the situation when employees just won't get along with each other.

What Can a Manager Do When Employees Won't Get Along?
Identify the problem. You know that the problem is that the employees aren't getting along. But, what is the underlying problem? Why are the employees not getting along?

Here are a few of the many possibilities:

One employee isn't pulling her weight
One employee is gossiping about the other who found out
Unfair pay structures that the employees know about
Jealousy
Clashing personalities
High stress levels in the workplace
Favoritism of one over the other by the boss
Perceived inequity in job titles

Obviously, this list could go on, as the possibilities are endless, but these are very common reasons why people aren't getting along. It's critical that you identify the real problem because if you don't, you'll implement the wrong solution.

For instance, if Jane and Heidi don't get along and you just keep telling them to work it out, it won't solve the underlying problem that Jane is a slacker and Heidi is constantly forced to pick up the extra work.

Likewise, if no one likes Steve, is it because he's truly terrible or is it because Frank has been spreading rumors? You really need to know to help solve the problem.

Identifying the problem can sometimes require outside help. As a manager, you should bring in your HR person to help with this. Human Resources can often look at things from an outside viewpoint and spot what you can't see close up.

If you've been hearing over and over how awful Steve is, you might have forgotten that Frank felt that he should have received the promotion instead of Steve and thus, jealousy is the true problem.

Sit down with the source of the problem. Now, to be fair, it's rarely black and white. In the original example, Jane is a slacker which forces Heidi to pick up her slack, so you think, “Jane is the source of the problem.” But, you also need to consider whether Heidi is nit-picky, constantly criticizing Jane's work, or undermining Jane by contacting Jane's clients directly.


In this case, you'd want to talk with Jane and Heidi.

Here's a sample dialog for your discussion with Jane:

Manager: Jane, I've noticed that there's tension between you and Heidi. Can you tell me what is going on there?

Jane: Heidi is always criticizing me and jumping in on my clients.

Manager: I will talk to Heidi about that. I've also noticed that you leave work until the last minute, which may explain why Heidi is jumping in so often. I'll stop Heidi from giving you a difficult time and you can bump your timelines up so that there isn't any risk of missing a deadline. Would you like help to develop a revised timeline?

And here's how you can begin the needed discussion with Heidi:

Manager: Heidi, I've noticed that there is tension between you and Jane. Can you tell me what's going on there?

Heidi: Jane is such a slacker.

I'm always having to do her work.

Manager: Why?

Heidi: Because if I don't do the work, the work won't get done.

Manager: It's my job to ensure that Jane's work does get done—not yours. I hereby relieve you of the obligation to worry about Jane's workload. If I feel Jane needs help, I'll contact you.

Otherwise, you can focus on your own clients and you need to let Jane focus on hers. If you see a train wreck about to happen, come to me before going to Jane and I'll handle it.

Now that last part might be a little strange—because generally, it's better if employees work out their own differences without having to involve a manager. But, in a case where employees are at each other's throats, it's best to separate them as much as possible.

Follow-up: Now, here comes the hard part. You need to follow through. If you don't follow up with Jane to make sure that she's keeping to the new timelines and you don't correct Heidi every time that she tries to jump in, you won't solve the problem.

They'll still hate each other and they'll hate you because they'll see you as worthless. If you are going to solve a problem, you need to do the work to carry it through.

For a jealousy problem, you again need to address both people. For Frank, who is upset that he wasn't promoted, you need to tell him that the decision is final, and you do not want to hear him say anything else negative about Steve.

Follow up with a performance improvement plan, if necessary—and yes, not saying mean things about coworkers is part of a legitimate performance issue. But, Steve also needs to display sensitivity to Frank. It's hard to get passed over for a promotion.

Managers often struggle with coming up with solutions to the problem of bickering employees. But if you simply identify the underlying behavior issue, address it, and then follow up to solve it, you can work miracles in your department. Your employees will get along and you can create the harmonious environment at work that you want, too.

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