Nutritionist, personal trainer and health educator, Cynthia Sass, MPH, RD, believes that traditional diets of low-calorie — and often low-taste — foods can leave dieters feeling hungry and unsatisfied.

In her New York Times best-selling book “Flat Belly Diet,” Sass offers several easy guidelines to help you stick to your weight-loss goals to become healthier and happier.

Sass Up Water
According to Sass, drinking plenty of water is an essential part of an everyday diet. “Many people find having eight glasses a day can be a challenge when less healthy options such as soda and sugary juices are easily available,” she says. Sass recommends her signature recipe called “Sassy Water” which infuses fresh ginger root, cucumbers, lemons and mint leaves into water. “We call it ‘Sassy’ because it’s a heck of a lot perkier than plain old water and the ingredients help calm and soothe your digestive system.”

Eating on the Go
Sass suggests eating several small meals and snacks throughout the day to regulate the body’s metabolism and stop the hunger pangs. “I really like Laughing Cow Mini Babybel cheeses, because they offer delicious, portable protein to help control food cravings and keep you feeling fuller longer,” she says.  ”Also, each serving is individually wrapped so weight-conscious individuals know how much food they are getting without worrying about portion control.”

Get Moving
“Walking not only burns calories, it can also boost your mood,” says Sass. “Moderate-to-vigorous walking causes your brain to release hormones which are shown to improve your mood and raise your spirits, which can last for several hours.” Sass recommends finding ways to incorporate exercise into your daily routines, like a quick five-minute walk around your office after lunch.

Snack the Right Way
“Most people who work outside of the home eat lunch between noon and 1 p.m., but don’t make dinner until after 6 p.m., therefore, their hunger signals are in full-swing well before they eat their last meal for the day,” says Sass. “The fix is to plan your snack between lunch and dinner around 3 or 4 p.m.” While at the office, she suggests Laughing Cow Light cheese wedges as a great snack. “I like to pair it with sliced apple wedges and a few tablespoons of nuts for a tasty, filling, calorie-controlled way to snack.”

Don’t go it alone
Research shows that dieters, especially women, who share their resolutions with friends, family and coworkers are more successful at following their weight-loss goals. “People who maintain personal and community connections have better health than those who don’t,” says Sass.

For additional tips on keeping fitness goals and healthy meal ideas, pick up a copy of “Flat Belly Diet.”

Courtesy of ARAcontent

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According to a new survey, while nearly two-thirds of adults report one or more risk factors for cardiovascular disease and 87 percent are at least somewhat concerned that they may develop heart disease, many do not take steps that may help them in the fight against this disease.

This survey of more than 2,000 adults, conducted by Harris Interactive for Cheerios, found that 65 percent of U.S. adults reported having at least one heart disease risk factor, including a family history of high cholesterol, high blood pressure, smoking, or being overweight/obese. Despite this, more than one-third of adults have not had their cholesterol checked within the past year and just over half of adults do not exercise regularly (at least three times per week).

As for the reasons why some adults did not have their cholesterol checked, 31 percent cited lack of concern about their cholesterol levels, while one in five adults (21 percent) cited lack of health insurance as a barrier to getting screened. Those with limited access to adequate health care may not get regular cholesterol screenings and thus are at an even greater risk of heart disease.

Wondering how you can help? Now through January 31, 2010, for every code entered at www.cheerioshelpinghearts.com, Cheerios will donate $1, up to $200,000, to raise awareness for heart disease and provide free cholesterol screenings for women in need, through its partnership with WomenHeart. Codes will be featured inside specially marked boxes of Cheerios cereal.

It is important to take action toward living a heart-healthy life. Here are some ways to help prevent heart disease and other heart-related illnesses:

* Keep your cholesterol in check.

* Exercise regularly.

* Eat a heart-healthy diet that includes whole grains.

* Keep tabs on your triglycerides.

* Get your blood pressure checked.

* Quit smoking.* See your doctor regularly.

Courtesy of ARAcontent

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Just as concerning as the rise in childhood obesity is the rising number of children — even very young children — who are obsessed with being thin.

“We see children as young as 6 years old complaining that their stomachs stick out, or bragging about having the chicken pox because it means going to bed without dinner, which means fewer calories,” says Carolyn Costin, director of The Eating Disorder Center of California and the Monte Nido Treatment Center. “Kids see their moms and dads dieting and they want to diet too, even if they don’t need to.”

While not every child dissatisfied with his or her appearance will develop an eating disorder like bulimia or anorexia nervosa, a poor body image can have a serious, long-term impact on a child’s emotional well-being. So how do you help your daughter or son develop a healthy, realistic body image in a society obsessed with thin and beautiful?

Costin offers some advice:

Know the Signs of a Problem

First, parents need to be able to recognize when their child might have a serious problem. While the majority of young people with eating disorders are female, health professionals are seeing a rise in the number of boys and young men suffering from eating disorders and poor body image.

Your child may have a problem if he or she:

* Believes if you aren’t thin you aren’t attractive.
* Thinks being thin is more important than being healthy.
* Does anything to make themselves appear thinner — buying clothes, cutting their hair, taking laxatives or starving themselves.
* Feels guilty after eating or punishes herself after eating fattening foods.
* Counts calories and severely restricts calorie intake.
* Is obsessed with weighing himself daily or sometimes multiple times each day.
* Believes you can never be too thin.
* Thinks that being thin and not eating are signs of will power and success.

How to Foster a Healthier Body Image

The single most important way parents can help their children develop a healthy body image is to lead by example, Costin says. Children who hear their parents criticize themselves for being too fat will be more likely to think poorly of their own bodies.

“Avoid saying negative things about your own or other people’s bodies, and work hard at promoting healthy body esteem,” she says. “This may be difficult, especially if your own mother was not a good role model of a healthy body image.”

If you suspect your own body image and habits are not providing a healthful role model for your child, ask yourself if you would want her to imitate your dietary and exercise habits or self-image. Would you send her off in the morning with nothing but a cup of coffee? Would you tell him to have a bad day if he gets on the scale and has gained a pound? “Your answers may surprise you,” Costin says.

Help children find constructive ways to be healthy, including maintaining a good diet and regular physical activity. Share healthful pursuits, such as learning to cook nutritious meals together, with your child. But be sure to go out for ice cream too; balance is the key.  Help with and praise creative endeavors, and applaud small but meaningful internal accomplishments, like her ability to remain calm, his quick wit, his sense of humor, her empathy for others.

Stay alert to changes in eating habits and body image and be prepared to intervene. Parents need to actively help their children find constructive ways to feel successful, accomplish something and earn the respect, attention and admiration so important to teens.

If you suspect your child has an eating disorder, seek help immediately. Log on to www.montenido.com or www.CarolynCostin.com to learn more.

Courtesy of ARAcontent

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At some point during the day — and often, multiple points — most people crave a snack. It’s easy to grab a snack that’s gratifying but high in fat, calories, cholesterol or sodium — and low on nutritional value.

The desire for healthy snacks (or at least less unhealthy snacks) is not a new one. What is new, however, is the emerging mindset that packing more for the punch, or doing more with less, can allow people to have their snacks and eat them, too. With a few lifestyle adjustments, the 3 p.m. snack — or the mid-morning or late night snack, for that matter — can continue.

Get Dense

To gain more from your snacking experience, go for nutrient-dense snacks that are enhanced with a greater amount of better-for-you ingredients. If you have an extra apple or some celery stalks on hand, take advantage of built-in nutrients and pull them out of the refrigerator.

If you are in the mood for a bag of munchies to satisfy your cravings, remember that today’s bagged snacks come in a wide range of better-for-you varieties. Snyder’s of Hanover, for instance, offers products like multigrain pretzels, chips, and puffs, and recently developed a dedicated EatSmart line of better-for-you snacks that fall into the nutrient-dense category.

Indeed, beyond traditional salty snacks made with whole grains, many bagged snacks today are made with non-traditional snack food ingredients. You can actually increase your intake of vegetables with products like vegetable-based crisps. EatSmart Veggie Crisps and Soy Crisps, for example, are made from real potatoes, tomatoes, spinach and soy.

Make Bold Choices

Nutritionists and foodies alike can attest to the fact that eating more flavorful food lends a certain satisfaction to the eating experience. Those who eat boldly flavored snacks may be less likely to over-consume and can take their time to enjoy how the food tastes.

Recognizing that bold flavors enhance the eating experience, manufacturers are responding with more intense and gourmet flavor profiles for snacks, such as pesto, parmesan, chipotle peppers and fire-roasted tomatoes, among many others.

A quick glance at a supermarket shelf in the snacking section supports the notion that consumers are seeking more unique flavors for snacks. Even the most popular chips come in a broader range of flavors beyond traditional cheese, ranch or sour cream and onion, while crackers are also topped with everything from cracked black pepper to bits of rosemary. Snyder’s EatSmart All Natural CheddAirs and Veggie Crisps include a variety of bold flavors you’re sure to enjoy.

Go Natural

For those looking to maximize their snacking experience, all-natural snacks offer an added benefit of “clean” labels, namely, with fewer preservatives and artificial ingredients. Again, supermarkets and restaurants are offering more natural and organic products, in response to growing customer demand.

Looking for “all natural” or “organic” wording on packaged snacks and taking a few seconds to read the label is an assurance that what goes into snacks doesn’t have to be unpronounceable.

Realize that Size Matters

Mindless eating, particularly snacking with little thought of controlling intake, is where a lot of people get into trouble. It may not seem like it when we’re eating while working, texting or watching TV, but it’s very quick and easy to overdo it.

To make it easier on consumers, snack food providers continue to introduce portion-controlled packaging, through 100-calorie packs and snack size products. Those items, ranging from chips to pretzels to snack cakes, are specifically designed to help people keep track of their snacking and stick to a pre-planned intake.

Pretty soon there won’t be an excuse not to snack, given all of the available options. Better-for-you snacking fits into just about any lifestyle – and, in turn, can help ensure a better fit into that swimsuit.

For more information on Snyder’s of Hanover full line of “Better-for-you” snacks, call (800) 233-7125 or visit the company Web site, www.snydersofhanover.com.

Courtesy of ARAcontent

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According to the 2008-2009 Cost vs. Value Report (a joint study done by the National Association of Realtors and Remodeling magazine providing national and regional averages) kitchen remodels rank just after siding and window replacement in return on investment.

A few simple do-it-yourself projects in your kitchen can update the space without the expense of hiring professionals. Plan ahead, rent the right tools and get advice in order to complete your project on budget and on schedule to enhance the value of your home.

One way to reduce costs associated with DIY projects is to rent the tools you need from an American Rental Association (ARA) member rental store. Renting gives you access to all types of tools, including specialty tools that may be too expensive to purchase and too large to store but are necessary to finish the job successfully and professionally. ARA member rental stores are also great resources for expert advice on which tools you need, how to use them correctly and safely and how to best complete your project.

Here are some DIY project ideas to get you started.

Update the flooring
Adding ceramic tile to an outdated kitchen is a simple way to increase the value of your home. Rent a wet saw to make cutting the tile easy and the finished product look professional. Your ARA member rental store can teach you the basics of using a wet saw, as well as safety issues and tricks of the trade. Take advantage of their expertise to tile like a pro.

Remove wallpaper  
Remove dated and dirty wallpaper. With the right tools, such as a steamer, the paper often just peels off. This machine is easy to operate and can be rented. It has a steam tank and a plate that emits vapor as you hold it to the wall, which usually loosens even the stickiest paper in about two or three minutes. Once you have removed the wallpaper, choose a neutral paint color.

Create a pass-through  
A pass-through can add light and openness to your space. Draw an outline of the opening on the wall then remove enough wall material to locate any electrical, plumbing or gas lines. Once it’s safe to proceed, rent a reciprocating saw to cut through the drywall, studs and nails. Renting an electric drill and nail gun to rough-in the opening and add trim creates a professional, finished look.

Add crown molding  
This small detail adds an aura of luxury to your kitchen, and with the proper tools and instruction, it can be easily done in a weekend. Rent a compound miter saw to make the perfect cuts, and a nail gun to attach the molding.  Ask your ARA member rental store expert for tips on cutting the corners correctly to avoid wasting materials.

To find your local ARA member rental store, visit www.RentalHQ.com, the world’s largest rental store locator. You can search by geographic location and by the specific type of equipment you are looking to rent.

Courtesy of ARAcontent

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Chances are you’re one of the estimated 50 million Americans who are affected by some form of allergies.

Fortunately, you can keep sniffs, sneezes and itching at bay with some simple suggestions for the home that significantly reduce the number of allergens roaming through the air.

* Dust every room – One of the easiest paths to an allergy-free home -– dusting -– may already be a part of your spring cleaning routine. Dust mites can collect in a variety of materials around the house; especially those with fabric, including upholstered furniture, mattresses and pillows.

Make sure to check under and behind all large furniture and appliances including tables, dressers, refrigerators and ceiling fans. You should always use a damp cloth when dusting, as a dry cloth only spreads the dust around.

* Pull up the carpet – Bacteria, dust and dirt can easily become embedded in carpeting and beyond the reach of vacuuming. To solve this, consider installing hardwood flooring throughout the home. When properly cared for, hardwood floors are extremely resistant to the microscopic allergens that carpet can attract including pet dander, pollen and mold. Carpet is also known to trap dust mites that are too small to be seen and cause allergic symptoms, according to the Asthma and Allergy Foundation of America.

“Hardwood flooring is much easier to install and less expensive than most homeowners realize and provides a significantly healthier home environment,” says Tom Sullivan, founder and chairman of Lumber Liquidators. “In addition to being great for allergies and easy to keep clean, wood floors also provide a beautiful look.”

Hardwood floors still need a cleaning every few weeks. Products such as the popular Bellawood Floor Care Kit include a soy-based cleaner, perfect for keeping floors clean and in the best shape possible.

* Uncover the AC - Although it may be tempting to crack the windows to enjoy the breeze, allergy sufferers should choose air conditioning instead of an open window. When the season is in full bloom, the air coming through the windows may carry a welcoming smell, but it’s actually carrying tons of allergens into the home.

Homeowners already using air conditioning should check the filters regularly to ensure the system is functioning properly.

* Use the exhaust fan – Keeping surfaces dry helps prevent the growth of mold in moist areas of the home. Installing and regularly using an exhaust fan while showering helps keep mold at bay. Also make sure to thoroughly wash your shower curtain every week or buy inexpensive liners that you can replace regularly.

Following these easy home update ideas will allow everyone in the household to breathe a little easier.

Courtesy of ARAcontent

• How To Have A Cost And Energy Efficient Home

According to the U.S. Department of Energy, the average family spends $1,900 a year on utility bills. Unfortunately, much of that money is being wasted on inefficient heating and cooling systems, or excess use of appliances, according to Greg Schuman, electrician program chair at Everest Institute in San Bernardino, Calif.

Schuman advises you to break your house down into different systems of energy usage, including heating, cooling, water heating, lighting, computers and electronics, appliances and refrigeration. Once you break down your energy spending into different components, you can look for ways to maximize your energy consumption in each area.

Start with heating and cooling. According to the U.S. Department of Energy, the costs of heating and cooling make up 46 percent of a family’s monthly utility bill. Schuman suggests you be conscious of the temperature at which you set your thermostat. Try to set your thermostat as high as is comfortable in summer and as low as is comfortable in winter. Schuman also recommends you buy timed thermostats that can be programmed to use less energy when you are at work during the day and asleep at night.

Second, Schuman says homeowners should take advantage of the sun’s natural heating system. “In winter months, you want to take advantage of the sun’s heat. Open your southern and western facing windows to let as much light in as possible and make sure to keep your windows as clean as possible. Depending on the size of your windows, the sun can really help heat up a room.” But in summer, Schuman advises keeping shades down and draperies closed to prevent the sun from entering.

Lighting is another relatively easy way to save energy. “Look into getting fluorescent light bulbs. Each light bulb can save you approximately $30 in electricity costs over its lifetime,” Schuman says. On average, fluorescent bulbs use 75 percent less energy, produce 75 percent less heat and can last up to 10 times as long as regular light bulbs, so they more than make up for the initial expense.

When shopping for new appliances, Thad Becker, electrician program instructor at Everest Institute in San Bernardino, Calif., says to always think of both the immediate price tag and the long-term operating cost. “Sometimes it is worth it to pay more in the short run for a more energy-efficient appliance,” Becker says. With refrigerators, top freezers are more efficient than side-by-side units. You also want to look for a fridge with automatic moisture control. Even if you aren’t in the market for a new refrigerator anytime soon, Becker says to make sure to cover liquids and food items to prevent moisture from accumulating in the fridge, which makes the fridge work harder.

The stovetop and oven are more expensive to use than a microwave or toaster oven. “Toaster ovens actually use one-third to half as much energy as a full-sized oven, so use your toaster oven when possible,” Becker says.

Laundering clothes differently also saves money. More than 90 percent of the cost of doing laundry comes from heating the water, so Becker suggests washing clothes in cold water whenever possible and making sure to fill loads completely before running them. He also advises not to over-dry clothes and, when possible, to air-dry your clothes. “Air drying is a great way to save energy, and it also has the added benefit of helping extend the life of your clothing,” says Becker.

If you are willing to spend a little money, check your insulation. Adding insulation to your attic floor, basement or crawl spaces is relatively easy and can prevent major heat loss in the winter. “If you are uncomfortably cold in the winter or hot in the summer, think about checking your insulation. Most homeowners don’t realize that only about 20 percent of homes built before 1980 are well-insulated,” Becker says.

“With a few small changes in your daily routine, or relatively inexpensive home improvements, you can really cut down on your energy usage, which can have a significant impact on your long-term utility costs, not to mention the pleasure of knowing that you are helping do your part to conserve energy,” Becker says.

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Is your mind drifting back to your first love or an old flame? Do you overhear a phrase that reminds you of them, or take a second look when you see a face that looks slightly familiar? Maybe you have the itch to reconnect with that special someone, if only to find out where they ended up.

Here are some tips on how to reconnect with an old flame:

1. Share your idea with friends and family. If they agree that you should reconnect with your first love, they’ll be a valuable resource. They can make phone calls, contact alumni organizations and ask other friends to spread your search efforts out.

2. Go online. The Internet is a valuable resource for finding people. Sites like www.Classmates.com are designed specifically for you to find people, and people to connect with you. Plus, you can find contact information and leave a message to reconnect.

Bart and Brenda Stokes dated and even were engaged in high school, but a pregnancy, adoption and the stress from the situation led them to go their separate ways. Both married other people, had children and divorced. Bart tried for several years to contact Brenda without luck. Finally in 2003, he registered with Classmates.com.

“I couldn’t believe I finally found my Brenda,” he says. After reconnecting, the couple married, met their now grown adopted-out son and had another daughter. After many years of bumps in the road, their family is complete.

3. Establish communication. Here is your chance to reminisce a bit, talk about where you are at currently and share some stories about what you’ve done since you last saw your old flame. Be truthful and don’t exaggerate, because it will not put you in a good light. Also, don’t assume that you will be able to pick up a friendship or romance immediately. Relationships take work, and both of you have to be interested in trying to resume a connection.

“There’s something so wonderful about reconnecting with someone from your past – you still have to take your time to get to know where they are now, but at least, you know who they were, and can indulge in the ‘what if?’ factor,” says USA Weekend columnist and relationship expert Dennie Hughes. “The saddest question you can ever ask yourself is, ‘What if?’ If there’s an opportunity, why not explore?

4. Have fun, but respect boundaries and limits. Maybe your old flame might turn into a new romance. Or perhaps a great friend. There is also the chance they aren’t interested in establishing a new relationship at all.

“Single or not, you may find a relationship where you may need to reconcile past disappointments, reconnect with people that still care so much about you or hear another side of a ‘breakup’ story that makes you rethink your gifts or liabilities,” Hughes says.

It’s never too late to explore the possibility of rekindling an old flame, or reconnecting with an old acquaintance. Visit www.classmates.com and find friends from kindergarten, grade school, high school, college, work and the military.

Courtesy of ARAcontent

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“Wipeout Stress in Record Time” includes the vital information you need to know about stress. You will be presented with a step-by-step guideline on how to combat stress so you can fully equip yourself with the physical, mental, and emotional arsenal to win the battle.

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• How to eliminate the stimulants of stress.
• How to handle occupational stress.
• How to use meditation to combat stress.
• What autogenic training is, and how you can use it to fight off against stress.
• The different relaxation techniques that you can use against stress.
• The relationship between spirituality and stress.
• How pictures of certain objects can trigger asthma and allergies.
• How stress brings about miscarriages in pregnant women and sports injuries in athletes.
• How to set up roadblocks against various points of the stress model.
• How stress can make you perform better and lead you to action.
• How to take control and assume responsibility for your own behavior.
• Main food culprits that cause stress.
• The type of noise that eliminates stress.
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• Powerful steps to conquer occupational stress.
• Symptoms and treatment of burnout.
• Key components of stress management.
• Training to relax the mind and body.

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Personalization Is King On The Internet!

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As you look at your own lawn, with the weeds and brown spots, you wonder where you went wrong. After all, you were out there mowing as much as your neighbors were last year.

Well, time to let you in on a little secret. Not only did those neighbors you envy so much spend time mowing their lawn, they also dethatched their lawn, aerated it, used a rototiller to turn up the dead patches and reseeded, and they also carefully re-edged along the sidewalks before winter set in.

Sound like an expensive proposition? It would have been had they hired a lawn service, or bought all the tools they needed, but they did the entire project themselves with rented tools.

According to the American Rental Association (ARA), more and more people are turning to rented equipment and tools for their home improvement projects. Not only does renting offer significant cost savings, it is convenient as well. When you rent tools, you don’t have to worry about equipment maintenance or storage. You will also be able to take advantage of expert advice from a rental professional. These trained professionals will be able to guide you in the right direction and give you tips on how to operate the equipment in the safest and most effective way. They can also help you select the correct tools for your project.

For example, if you visit your local rental business and say your lawn is looking sparse and brown, they’ll tell you that thatch — the layer of interwoven grass, leaves and stems that blocks water and nutrients from reaching the roots — is the likely culprit.

To pull out the old thatch, you’ll be urged to rent a dethatcher, also called a power rake, which will remove the tangle of grass clippings, leaves and stems that have collected in your grass.

The next step will be to rent an aerator, which is a gas-powered machine that actually pokes holes in the earth and removes cores of dirt as it goes. The holes allow nutrients, air and moisture to penetrate your lawn’s root system. Once that’s done, you’ll need to get out there and tackle the weeds.

If you have any patches that are all weeds and no grass, you can use a rototiller to turn up the ground and then reseed. You’ll also want to rent an edger once or twice during the season to give your lawn that well cared for look.

With a little effort and some cost-effective rental tools, your lawn may just become the pride of the neighborhood.

For more ideas on using rental equipment for improving your lawn, and to find the rental store nearest you, please visit www.RentalHQ.com.

Courtesy of ARAcontent

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Most backyard chefs don’t know the optimal temperature for a grilled or cooked burger, according to a national consumer survey from The Beef Checkoff. In fact, nearly 90 percent of respondents were unaware that 160 F is the correct internal temperature when cooking ground beef patties.

When it comes to serving the best burger, professional grill masters like Steven Raichlen, best-selling author of 28 cookbooks including the just-published “Barbecue Bible! 10th Anniversary Edition” and host of the new “Primal Grill” on PBS, leave nothing to chance. Instead, they reach for an instant-read meat thermometer, the only reliable way to ensure ground beef reaches an internal temperature of 160 F.

“When it comes to serving a world class burger, the right preparation is just as important as the right ingredients,” says Raichlen. “Remember, the internal temperature for a safe and savory burger is 160 F. So every time you fire up the grill to make burgers, remember that your instant-read thermometer is just as important as your favorite tongs or spatula.”

To serve safe and savory burgers for you, your family and your friends, follow these simple tips:

* Always cook ground beef to 160 F. This guarantees harmful bacteria are destroyed and ensures ground beef isn’t under- or over-cooked, keeping burgers safe and savory.

* Stop eyeballing the doneness of your burgers. Rather than relying on colors or juices, get an instant-read meat thermometer which gives an accurate temperature reading much quicker than an oven-proof meat thermometer.

* Use your instant-read meat thermometer properly. Always insert the meat thermometer sideways into the thickest portion of the patty to ensure it has reached 160 F. And to make sure you get an accurate reading the next time burgers are on the grill, hand wash your thermometer instead of using the dishwasher.

For more information from The Beef Checkoff about making safe and savory burgers, visit www.safeandsavory160.com.

Recipe:
The Great American Hamburger
Adapted from The Barbecue Bible by Steven Raichlen (Workman Publishing)
Total preparation and cooking time: 30 to 35 minutes
Makes 6 servings.

Ingredients:
1-1/2 pounds ground beef
2 to 3 tablespoons butter, melted or extra-virgin olive oil (optional)
6 Vidalia or other sweet onion slices, cut 1/2-inch thick (optional)
Coarse salt and pepper
6 hamburger buns, split
Toppings: Iceberg lettuce leaves, tomato slices, dill or sweet pickle slices, cooked bacon, ketchup, mustard and/or mayonnaise (optional).

Directions:
1. Lightly shape beef into six 1/2-inch thick patties. Brush onion slices with 1-1/2 teaspoons melted butter, if desired.
2. Place onion slices on grid over medium ash-covered coals. Grill, covered, 15 to 20 minutes (over medium heat on preheated gas grill, covered, 15 to 20 minutes) or until tender. Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes (over medium heat on preheated gas grill, covered, 7 to 8 minutes), turning occasionally, until instant-read thermometer inserted horizontally into center registers 160 F. Season with salt and pepper, as desired.
3. Brush cut sides of buns with remaining butter, if desired. Place cut sides down on grid during last minute of grilling.
4. Serve burgers on buns and top with toppings, if desired. Close sandwiches.

Cook’s Tip: If using 95 percent lean ground beef, add 1/4 cup soft bread crumbs and 1 egg white to ground beef in step 1.

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(ARA) – Skyrocketing gas prices and escalating grocery costs have put getting more for a dollar top-of-mind for many consumers. Many Americans are tailoring their grocery shopping lists to ensure they get more bang for their buck. That means purchasing items that provide the best nutritional punch for their value.

Luxury items like prepackaged or single serve meals are giving way to items that can stretch the food dollar and function as more than one meal. Hard-working staples such as bread, pasta and eggs are moving to the top of the grocery list.

Budget-conscious families know that when shopping for food, they need items that provide value in both cost and nutrition. For about 17 cents, one egg provides varying amounts of 13 essential vitamins and minerals, contains the highest-quality protein of any food, and has 72 calories.

A dozen eggs costs approximately $2 and can be served morning, noon or night. For a family of four, a dozen eggs can turn into a protein source for two or three meals. Eggs also have a long shelf life. In fact, eggs can be kept refrigerated for up to four weeks after purchase.

Here’s a price/nutrition comparison of common protein foods:

Eggs:
* Cost per serving — 17 cents
* Calories per serving — 72

2 Percent Milk:
* Cost per serving — 24 cents
* Calories per serving — 122

Skinless Chicken Breast:
* Cost per serving — 45 cents
* Calories per serving — 94

90 Percent Lean Ground Beef
* Cost per serving — 55 cents
* Calories per serving — 150

Boneless Pork Chop
* Cost per serving — 68 cents
* Calories per serving — 179

Beef Round Roast (USDA Choice, Boneless)
* Cost per serving — 70 cents
* Calories per serving — 168

Try this value-conscious recipe that will still leave you with six eggs that you can serve another day — as breakfast, lunch or dinner.

Frugal MacDougall’s Quiche

Makes: Six servings

Ingredients:

1 1/3 cup shredded carrots (about 5 ounces)
2/3 cup sliced celery
1 teaspoon instant minced onion
6 eggs, divided
2 cups cooked mashed potatoes, cooled
3/4cup (3 ounces) shredded reduced-fat cheddar cheese
1 cup skim or low-fat milk
1/2 teaspoon salt, optional

Preparation:

In a medium saucepan, bring 1 inch water to a boil. Add carrots, celery and onion. Cover and cook until celery is tender, about seven to eight minutes. Drain well. Set aside.

In a medium bowl, beat one egg. Stir in potatoes until well blended. Spread on bottom and up sides of lightly greased 9-inch pie plate to form crust. Sprinkle reserved drained vegetables and cheese into crust.

Beat together remaining eggs, milk and salt (if desired) until well blended. Pour over vegetables and cheese. Bake in preheated 375 F oven until knife inserted near center comes out clean, 30 to 40 minutes. Let stand 5 minutes before serving.

For more recipes or information on eggs, visit www.incredibleegg.org

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More than 75 percent of Americans say they own at least one grill, with an increasing number of households boasting two, according to Joanne Hayes, a nationally recognized magazine food editor, TV recipe developer and food historian. Enthusiasm for the traditional warm-weather cookout has carried over into booming popularity for indoor built-in and portable-countertop grilling units, as well as simple in-oven grilling and rotisserie techniques. Grilling has become a popular option even for those who cook one-person meals or have living arrangements that don’t lend themselves to outdoor grilling.

In response to this trend, new varieties of seasonings, rubs and marinades have arrived on store shelves, adding convenience, versatility, no-mess food preparation and robust flavors to grilled dishes. Many seasonings can be rubbed on prior to cooking or shaken on over the grill — adding succulent flavor in mere minutes, or even seconds, of preparation time.

For cooks who like the deep, locked-in flavor of marinades, Grilling Seasons marinade mixes from Simply Organic require just 30 minutes of “flavor-absorption” time while the rest of the meal preparation is under way. Organic flavor selections include Lemon Pepper, Zesty Herb, Steak, Mesquite Barbeque, and Garlic Herb.

Organic grilling? Hayes points out that consumers are pickier about the meat, fish and poultry they’re selecting for the main course, often looking for “free-range,” “grass-fed,” “wild-caught” and “organic” items for the first time. Overall, organic meat, poultry and seafood sales grew 32 percent last year. More health-conscious consumers are choosing meatless and vegetarian options, too — and they’re not about to be left out of the grilling experience.

The experts at Simply Organic Grilling Seasons offer this recipe to add to any summer barbeque repertoire:

Barbecue Bell Pepper Spread/Dip

3 cups finely diced red and yellow bell peppers (one large pepper of each color)
1 tablespoon vegetable oil
1 package (8 ounces) cream cheese
2 packages Grilling Seasons Mesquite Barbecue Marinade Mix
Crackers or chips of your choice

Directions: Place a sheet of foil on grill. Brush with oil and add peppers. Grill for five to 10 minutes, until peppers start to turn golden brown. While peppers are grilling, place cream cheese in a large bowl. When peppers are ready, pour grilled peppers (no need to cool) over cream cheese and add the Mesquite BBQ Marinade Mix. Stir until completely blended. Serve warm or chilled with crackers or chips. (Makes 8 servings)

As prepared, each serving contains 70 calories, 3.5 g of fat, 15 mg of cholesterol, 270 mg of sodium, 4 g of carbohydrates and 2 g of protein.

For more recipes, visit http://www.simplyorganicfoods.com/simplyorganic/eat.html.

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Monrovia, a leading plant grower, offers these suggestions for easy-to-grow edibles:

Fruit trees make a beautiful addition to the garden or in a container on a patio.  Citrus, with its glossy green foliage and fantastic fragrance, can provide an abundance of oranges, grapefruit, tangerines, lemons and limes. Nicholas Staddon, new plants director for Monrovia, suggests the Variegated Calamondin Orange, with stunning green and cream-colored foliage. Even the fruit is variegated with a pale green stripe. The Moro Blood Orange has bright red-fleshed fruit with a delicious flavor; and the Meyer Improved Lemon produces a crop of juicy fruit twice a year. Gardeners in colder climates can easily grow citrus in containers and winter them indoors.

Pomegranate trees have brilliant orange flowers and will yield a crop of big red fruit that are extremely high in antioxidants. Quince is a spectacular flowering tree that produces a tart fruit that makes fantastic jams. Try the Super Red Flowering Quince and enjoy huge bright red blossoms, or the Cameo Japanese variety, with delicate apricot-pink blooms.  

Blueberries, according to Staddon, are the hottest edible for home gardens. Perhaps it’s because this delicious, antioxidant super-food is quite pricey in the supermarket, yet one plant can produce six to seven pounds of fruit. Blueberries are surprisingly easy to grow throughout the United States — even in warmer regions. Monrovia suggests the Southern Highbush varieties like ONeal, Sunshine Blue, Jubilee and Southmoon. These are extremely tolerant of heat and humidity and don’t require a pollinator to produce fruit.  

For the colder parts of the country, plant the Northern Highbush varieties, such as HardyBlue, Patriot, and Spartan, or the really cold hardy Half-High varieties Northblue and Northsky. These do require a pollinator, meaning that you need to have at least two different varieties with similar bloom times, planted close together. Blueberry shrubs have a fantastic array of white to blush-colored flowers in the spring and foliage that changes in the autumn from a pretty green to vivid red and gold.

For something a bit more exotic, try growing kiwi. This native of New Zealand is delicious and easy to grow. It’s a fast-growing vine, so plant near a trellis or arbor so it can climb and the fruit can hang down for easy harvesting. Grapes are another great vine for covering structures, and you’ll be rewarded with sweet, juice grapes for eating or for winemaking.

Herbs will round out your incredible edible garden. Just tuck in creeping Rosemary like the Huntington Carpet or an upright grower like Roman Beauty or Barbeque, and some lavender, such as Hazel Spanish Lavender or the dwarf Thumbelina Leigh English Lavender. Try growing a Sweet Bay in a container on your patio and use the leaves for soups and sauces.

For more great ideas on adding attractive edibles to your garden, visit www.monrovia.com

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Before you resort to quick-fix diets and manic workouts, consider taking a step back and examining your current approach to maintaining a healthy lifestyle. “Slimming down for summer can be as simple as making some small changes in your diet,” says Cheryl Forberg, R.D., author of the new book “Positively Ageless: A 28 Day Plan for a Younger, Slimmer, Sexier You” and Nutritionist to the NBC’s fitness reality show “The Biggest Loser.” “If you find the right healthy foods, you won’t even miss the unhealthy options.” Forberg offers some simple suggestions on how to prepare for the beach and maintain a healthy diet long after summer ends.

Plan ahead
Making a healthy lifestyle change takes foresight – and commitment. That means planning all essential elements ahead of time: your meals, your snacks and your exercise. This can be as easy as taking your gym clothes to work with you, and packing some healthy, portable snacks to last throughout the day. Grab an apple and a reduced fat cheese stick on your way out the door. Sargento’s line of reduced fat natural cheeses, made with 2 percent milk, includes Reduced Fat Sharp Cheddar Snack Sticks and successfully retains the full flavor of regular cheese.

Don’t skip meals
This is especially important when it comes to breakfast. Skipping meals will lead to overeating and poor food choices later in the day. “It’s important to start your day with a warm meal that combines complex carbohydrates and lean protein,” says Forberg. “Try a breakfast sandwich on a whole grain English muffin, and pair it with fresh berries and a glass of milk.”

Keep the flavor  
Eating balanced meals and healthy snacks doesn’t have to mean sacrificing flavor. A truly healthy diet can be just as delicious when you have the right foods on hand. Forberg offers some additional suggestions for eating well.

* “Add fiber to a sandwich with fresh veggies like tomato, lettuce and shredded carrots, and switch to whole grain bread,” says Forberg. “Topping it off with a slice of reduced fat natural cheese will deliver 15 percent of your daily calcium requirement.”

* “Have salad fixings available at all times, including lettuce, tomatoes and lean cold cuts,” she suggests. “If you have healthy options available, you’re less likely to make bad choices.”

* Don’t lose sight of how you snack. “You should actually schedule your snacks,” says Forberg. “And make sure they include some protein. Reduced fat natural cheese sticks are the perfect grab-and-go option.”

* Think twice before you reach for a midafternoon cookie. “Have half a sandwich with whole grain bread and lean turkey instead,” says Forberg. “This combo of protein and carbohydrates provides a sense of fullness, as well as a brain and body boost.”

* Up your veggie intake. “Most of us simply do not eat enough vegetables. Aim for at least five servings a day, and try different options to find combinations that appeal to your family,” she says. “Even the most finicky eater will have trouble resisting broccoli when it’s topped with melted, reduced-fat natural cheese.”

Once you’ve mastered a healthier diet, your improved habits don’t have to be put on hold for entertaining. This recipe for Polenta Pizzettas provides an attractive, delicious appetizer that no one will guess is good for them too.

Sargento Polenta Pizzettas
Serves 12

Ingredients
1 tube (24-ounce) precooked, ready-to-heat polenta cut into 12 1/2-inch slices
Olive oil cooking spray
1/4 cup marinara sauce
1/4 red bell pepper, roasted, cut in thin strips
4 artichoke hearts, thinly sliced
2 tablespoons basil pesto
3/4 cup Sargento Shredded Reduced Fat Natural 4 Cheese Italian Cheese

Garnish:
Fresh basil or thyme

Directions
1. Preheat oven to 400 F.

2. Spray polenta slices lightly with cooking oil spray and place on a sheet pan. Bake 8 minutes. Turn polenta slices and bake for 8 minutes longer.

3. Remove polenta slices from oven and turn on the broiler.

4. While polenta is baking, place the toppings in small bowls for quick and easy assembly. Top each baked polenta round with 1 teaspoon of marinara sauce. Add 1/2 teaspoon pesto, a strip of roasted pepper and artichokes, and top with 1 tablespoon cheese.

5. Broil for about 3 minutes or just until the cheese is melted, bubbly and light golden. Remove from oven and top pizzettas with fresh herbs. Serve immediately. Leftovers reheat well the next day!

For more recipes, please go to Sargento.com.

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“So many people are trapped in the mindset china should only be used for formal meals around the dining room table,” says Annie Williamson, showroom stylist with Replacements, Ltd., the world’s largest supplier of old and new china, crystal, silver and collectibles. “That’s just so limiting. You can have fantastic fine dining outdoors, such as a sunny afternoon picnic or perhaps a beautiful dinner at sunset or under the stars, simply by using ‘your good stuff’ outdoors.”

Find New Uses for Traditional Pieces
Who says you can only use a tureen to serve soup or goblets for wine? Outdoor or alfresco entertaining really opens the door to new purposes for china, crystal and silver.
* Use a soup tureen to keep dinner rolls or buns warm.
* Iced tea glasses are perfect for parfaits or fruit salads, while sherbet or champagne glasses are great for serving ice cream and other summertime desserts.
* Use silver mint julep cups to serve shrimp cocktail or as individual vases. Fill coffee pots and pitchers with fresh flowers to create unusual centerpieces.
* Fill your silver or crystal punch bowl with ice to chill bottles of wine and other beverages.
* Stack footed cake plates, fill with appetizers and adorn with fresh flowers. You can also place candles of varying sizes on cake plates to create a great accent or centerpiece for evening entertaining.

Sizzle With Seasonal Color
From crystal blue skies to vibrant blooming flowers, dining outdoors is all about summertime hues. “Entertaining outside frees up the host to mix bright colors that might be a little overwhelming indoors,” says Replacements’ Dubravka Vujinovic. “Get creative by mixing and matching different hues of china or colored glass. And instead of using a tablecloth, buy inexpensive fabric remnants to layer various bold colors to accent your tableware.” She also suggests using ribbon or kitchen twine to affix fresh flowers around linens instead of using napkin rings, or using bedding plants in lieu of cut flowers.  Take advantage of color all around you by incorporating fresh flowers and greenery from your yard or summer fruits and vegetables from your garden in centerpieces and other decor.

Hit the Spot With Summer Tea Parties
Formal afternoon tea isn’t just for the English, tea parties are becoming a popular entertaining trend.  
* Set up several small tables around your patio or deck with tea sets/themes of various patterns; tie those together with similar floral centerpieces.
* Purchase tea cups in patterns that fit your guests’ individual personalities for a take home gift.
* Float delicate blossoms in tea cups or fill with miniature bouquets for colorful accents.

Don’t Worry About the Ants
Take out your bridal china for an elegant, romantic afternoon picnic.
* Use soup tureens or covered vegetable bowls to serve tuna or potato salads.
* Serve sandwiches or desserts on handled cake plates.

“So many people are squeamish about using their china, crystal or silver, especially heirloom and discontinued patterns,” says Vujinovic. “But these pieces are made to be used. In fact, regular hand washing will help keep impurities from penetrating the glaze of china and basically keeps the glaze strong, while silver’s finish actually improves with daily use.”

For those worried about damaging a special piece, never fear. Replacements offers extensive restoration services or more than likely can help you find a new one from the company’s inventory of nearly 12 million pieces. Don’t know the pattern name? Take advantage of Replacements’ Free Pattern Identification Service.  

For more information visit Replacements.com.

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Understand the Basics.

Restaurants are notorious for serving massive portions. Use these comparisons as a general guide to determine how much to eat and what to take home for a second meal:

* 1 cup fruit = one baseball
* 3 ounces grilled fish = a checkbook
* 3 ounces meat = one deck of cards
* 1 cup lettuce = four leaves
* 1 ounce cheese = four dice

Requesting a half-order or sticking to the kids’ menu is a helpful (and sometimes less expensive) way to stay on track.

Double Up.

Double your favorite healthy dinner recipe on Sunday night, separate into appropriate portions and freeze for serving later in the week. The Reynolds Handi-Vac Vacuum Sealing System has a handheld vacuum sealer that virtually eliminates freezer burn, ensuring frozen meals will taste as fresh as the day they were made. These good-for-you meals are perfect to take to work or for kids when they get home from school.

Do the Math.

Many people avoid buying fresh fruits and vegetables – healthy meal staples – out of the fear that a large portion will go to waste. Take advantage of “two for one” sales and other promotions in the produce department. Vacuum and freeze whatever won’t be used in a week. Doing so saves money and ensures that your favorite fruits and vegetables are always available.

But Buy Realistically.

Certain foods fare poorly in the freezer no matter how well they’re packaged. Tomatoes, celery and potatoes lose their crispness and get watery, sour cream separates and avocados are only recommended to be frozen when mashed (not whole or sliced.)

Believe in Snack Packs.

One serving may be 11 potato chips, but it’s easy to lose track of how much you consume when you eat right out of the bag. Measuring economy items like pretzels, nuts and cereal into single servings ahead of time helps fight the temptation to eat more and teaches children how much food is appropriate for a snack.

Know Your Triggers.

Is it difficult to stop eating your favorite food even when you’re full? Some of us plan to eat a cookie or two, but find it nearly impossible to stop until the bag is gone. It may be best to avoid foods you know bring temptation – at least while it’s bathing suit season.

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As we enter the wedding season, many friends and families will pay tribute to “nearly weds” through a variety of colorful functions, ranging from bridal showers to bridesmaid brunches. Regardless of whether or not the bride and groom are headed to Hawaii on their honeymoon, you can bring paradise to them by hosting a Hawaiian-themed pre-wedding party.

Here are some tips and recipes from King’s Hawaiian, purveyors of authentic Hawaiian breads.

The bride-to-be and her guests will love these tropical touches that are sure to make the event a success.

* Send bridal shower invitations three to four weeks in advance and include a small crepe-paper drink umbrella or a small amount of beach sand in the invitation’s envelope.

* Greet guests with a tropical drink (pina coladas make a festive party cocktail), and a fresh orchid lei upon arrival. The lei serves as a party favor for guests and helps get everyone in the mood.

* Gather palms and ferns (houseplants you may already have on hand) into the party area to add an island feel.

* Create centerpieces by filling clear glass bowls with beach sand and placing a candle firmly in the center, surrounded by a sprinkling of seashells.

* Be sure your menu reflects the islands with items such as coconut shrimp, ambrosia fruit salad and grilled pineapple.

* For great island-inspired recipes, visit KingsHawaiian.com.

Kenny Omiya, executive chef of Hilton Waikoloa Village on the Big Island of Hawaii, offers the following recipes for party platters with authentic island flair.

Smoked Salmon Roulade

Ingredients:
2 ounces smoked salmon
4 ounces whipped cream cheese
1-inch thick slice cut from 16-ounce loaf King’s Hawaiian Sweet Bread, crust removed
Few leaves baby lettuce
Thinly sliced red onion
1 teaspoon capers
1 lemon wedge
2 ounces sour cream
1 teaspoon chives slice
1/2 teaspoon lemon juice
Kosher salt and pepper to taste

Preparation:

Place four slices of smoked salmon on a cutting board, side by side forming a rectangle. Spread cream cheese evenly on salmon, about 1/8-inch thick. Cut sweet bread to the same size as the salmon and place it on top of the smoked salmon and cream cheese.

Roll the bread and salmon length-wise to create the roulade. Wrap tightly with plastic wrap and place in freezer for two hours. Meanwhile, mix the sour cream with chives, lemon juice, salt and pepper to taste.

Remove the roulade from the freezer and slice in 1/4-inch slices. Place a dollop of the sour cream mixture on top of roulade slices. Serve along with lettuce, red onions, capers and lemon wedge.

Makes one serving.

Shish Kabob Chicken Sandwiches

Ingredients:
3 pieces chicken thigh meat
4 ounces Italian dressing
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 green bell pepper, cut to the size of sweet roll
1/2 red bell pepper, cut to the size of sweet roll
1 ounce red onion, cut to the size of sweet roll
3 pieces of King’s Hawaiian Sweet Bread rolls, cut horizontally in half
Pineapple half (for garnish)
6 pieces cherry tomatoes
Pickle and olives to garnish
3 ounces Lilikoi mayonnaise (recipe below)

Preparation:

Combine Italian dressing, oregano and basil; divide. Marinate chicken thighs with half of the dressing mix for several hours and vegetables with the remaining dressing mix for half an hour. Grill chicken and vegetables.

Arrange on a skewer, cherry tomato first, top of bread, onion, bell pepper, chicken, bottom of bread and a cherry tomato on the bottom to hold a sandwich in place.
Stick the skewers into the pineapple half for presentation.

Serve with Lilikoi mayonnaise.

Makes three servings.

Lilikoi Mayonnaise

Ingredients:
1/4 cup mayonnaise
2 tablespoons Lilikoi (passion fruit) preserves

Preparation:

Whisk together mayonnaise and preserves until smooth.

Sweet Bread Pudding Parfait

Ingredients:
1 quart whole milk
9 large eggs
9 ounces sugar
2 teaspoons vanilla extract
1 pound King’s Hawaiian Sweet Bread
Assorted seasonal berries or fruit

Preparation:

Use the butter to grease a 9 x 13 baking pan and dust with sugar. Cut sweet bread into 1-inch cubes and place into a pan.

Whisk together eggs and sugar in a bowl. Pour milk and vanilla in and stir it until it is well incorporated. Pour mixture over the bread and let soak for 10 minutes.

Cover with foil and bake at 350 F degrees for 35 to 45 minutes. Let bread pudding cool for two hours. Using a round cutter, sized for parfait glass, cut out three sets per glass.

Alternate fruits and bread pudding in the glass.  Chill before serving. Top with purchased vanilla dessert sauce or try melted vanilla ice cream for a quick sauce.

Makes five to eight servings.

These and other seasonal recipe ideas are available at KingsHawaiian.com.

Courtesy of ARAcontent

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