#396 (2/17/2010) QUICK AND EASY LUNCHES
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Some weasel took the cork out of my lunch.

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7 Days, 7 Lunches

By Joe Wilkes

Lunchtime's a real danger zone for most people trying to lose weight and keep their bodies—not to mention their wallets—in shape. For most of us, lunch happens somewhere in or around the workplace, which means looming nutritional and financial disasters if there isn't a brown-bagging strategy in place. If I don't bring my lunch to the Beachbody® office, there are always the siren songs of the nearby McDonald's®, KFC®, and Wienerschnitzel® to reduce my bank account and expand my waistline. Or I could take the marginally healthier approach of buying the $10 salads from the lunch guy who shows up at the office, yet another semi-delicious path to financial ruin.

Tuna and White Bean Salad

The best choice is to make your own lunch. You control what goes into the meal and what goes into your body. Instead of the artificial colors, flavors, and various incarnations of high fructose corn syrup you get from the local fast food chain, you can fill your plate with fresh whole foods that will energize your body and save you a ton of money. As my grandfather used to say, there's no point putting your paycheck through your stomach. So here are some healthy ideas to get you through the day with high energy and low cost.

Note: All nutritional information is for one serving.

Sunday: Tuna and White Bean Salad

Tuna and White Bean SaladOn Sundays, I like to make a big batch of soup or a salad that will keep for a few days, so I have leftovers for the week. While it's noble to attempt to prepare a fresh lunch from scratch every evening or morning, schedules and snooze alarms can sidetrack the best-laid plans. It's nice to have a big bowl of something in the fridge as a backup, so that if I sleep through the alarm bell in the morning, I won't drive through the Taco Bell® in the afternoon. This recipe's a great source of protein and fiber, and if you want to improvise, it's a great way to use up leftover veggies in the fridge. This meal is good for up to 2 days after you make it.

  • 2 6-oz. cans of water-packed tuna (reduce olive oil amount if using oil-packed tuna)
  • 2 cups canned white cannellini beans, drained and rinsed
  • 1 red onion, chopped
  • 1 cucumber, chopped
  • 2 plum tomatoes, diced
  • 1/2 cup canned or jarred artichoke hearts, chopped (reduce olive oil amount if using oil-marinated artichoke)
  • 1 bunch parsley, stemmed and chopped
  • 1 tsp. fresh rosemary, minced
  • 1 clove garlic, minced
  • 2 Tbsp. olive oil
  • 3 Tbsp. lemon juice (or more to taste)
  • Salt and pepper to taste

Mix first eight ingredients in a large bowl. Mix garlic, olive oil, and lemon juice in a small bowl or cruet with salt and pepper to taste. Toss garlic, olive oil, lemon juice, and salt and pepper mixture with first eight ingredients. Serves 4. (For extra zip and fiber, serve on a bed of raw arugula or spinach leaves.)

Preparation time: 15 to 20 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
372 12 grams 40 grams 11 grams 33 grams

Monday: Turkey Avocado Wrap

Turkey Avocado WrapSomewhere between a pita and a tortilla, a lavash is a low-fat wrap from the Middle East. They're typically lower in carbs than pitas and lower in fat than tortillas, but not all lavash wraps are created equal. When you're shopping, read the label to make sure your dietary requirements are being met. Try to find whole wheat versions. Some brands also augment the protein and fiber contents or add flavors like spinach or sun-dried tomato (which add more color than nutritive value). This is a great way to repurpose leftovers like chicken, turkey, or tofu. You can make some delicious combos using what's in the fridge, or try this recipe. (Joseph's whole wheat lavash used in this recipe.)

  • 1 lavash wrap
  • 1/2 avocado, mashed
  • 4 slices (3 oz.) deli-style turkey breast or (2 oz.) firm tofu
  • 2 slices low-fat Swiss cheese
  • 1/4 cup arugula
  • 1/2 tomato, chopped
  • 2 thin slices red onion

Spread mashed avocado on flattened lavash. Layer remaining ingredients on top of lavash.

Preparation time: 10 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
460 20 grams 31 grams 14 grams 45 grams

Tuesday: Healthy Chicken Caesar Salad

Chicken Caesar SaladIf you know Michi's Ladder, you might remember that Caesar salad is way down on Tier 4, the Dodgy Tier. What gives? It's a salad, right? Yeah, but when it's all glopped up with mayonnaise-y dressing and deep-fried croutons, it's not really much in the nutrition department. This recipe uses a tofu-based dressing, so you get extra protein instead of extra fat and calories. You won't taste the difference. And if you skip the chicken, this makes a great vegetarian meal or side dish. The dressing also makes a great sandwich spread or veggie dip.

Tofu-Caesar Dressing

  • 1 package (10 oz.) soft silken tofu
  • 3 garlic cloves
  • 1 Tbsp. Worcestershire sauce (use anchovy-free sauce, if you're vegetarian)
  • 2 Tbsp. Dijon mustard
  • 1/4 cup lemon juice
  • 2 Tbsp. olive oil
  • 1 tsp. cracked black pepper
  • 3 Tbsp. Parmesan cheese, grated

Mix all ingredients in a blender or a food processor until creamy. Makes 16 2-tablespoon servings.

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
40 3 grams 1 gram < 1 gram 3 grams

Salad

  • 3 cups romaine lettuce, torn
  • 1 skinless, boneless chicken breast, broiled and diced
  • 1/2 cup whole wheat croutons
  • 2 Tbsp. of Tofu-Caesar Dressing
  • 2 Tbsp. Parmesan cheese
  • Fresh ground pepper

Toss lettuce, chicken, and croutons with dressing. Sprinkle Parmesan cheese and ground pepper on top.

Total Preparation Time: 15 minutes (less if dressing is already prepared)

Calories Fat Carbs Fiber Protein
311 9 grams 18 grams 4 grams 39 grams

Wednesday: Shakeology® Oatmeal

Chocolate Shakeology Packet and Jar of OatmealAt Beachbody, there's usually some Shakeology around, so if I've forgotten my lunch, I often improvise with some Shakeology and whatever ingredients I can scrounge (but no stealing from the office fridge—not cool!). This mixture of instant oatmeal, peanut butter, and Shakeology ends up tasting a lot like cookie dough. That would have been the lunch of choice as a kid, but now it's good for me!

  • 1 cup unflavored instant oatmeal, prepared
  • 1 scoop Chocolate Shakeology
  • 1 Tbsp. peanut butter, unsalted and unsweetened
  • 1 Tbsp. flaxseeds

Prepare one packet of oatmeal. Now listen up—this is important. LET THE OATMEAL COOL to a little higher or lower than room temperature. If you add the Shakeology when the oatmeal's too hot, you'll kill the healthy enzymes in every scoop, and you don't want that on your conscience. After the oatmeal is cool enough, mix in the Shakeology, peanut butter, and flaxseeds, and eat!

Preparation time: 5 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
430 15 grams 51 grams 10 grams 28 grams

Thursday: Lentil and Feta Salad

Lentil and Feta SaladLentils contain lots of healthy protein, and are tasty and economical. They're also good sources of iron, as well as of other vitamins, minerals, and amino acids. And they come in different colors, including red, green, and brown, so you can make a salad as appealing to the eye as to the palate. This Middle Eastern-style recipe makes for a filling lunch, or you could have half a portion with half of Monday's Turkey Avocado Wrap. If you use canned lentils, try to find low-sodium varieties. Your best bet is to cook dried ones the night before. You can also boil the lentils with a bay leaf or other spices in for extra flavor.

  • 3 cups cooked or canned lentils
  • 1 cup feta cheese, crumbled
  • 1 cucumber, diced
  • 3 stalks celery, diced
  • 2 cups cherry tomatoes, quartered
  • 1 red bell pepper, diced
  • 1 small red onion, diced
  • 1/2 cup parsley, chopped
  • 1/4 cup mint leaves, chopped
  • 1/3 cup lemon juice
  • 3 Tbsp. olive oil
  • 1/2 tsp. dried thyme
  • Salt and pepper to taste

Combine first nine ingredients in a large bowl. Whisk together the olive oil, lemon juice, thyme, and salt and pepper, and toss with first nine ingredients. Cover and refrigerate for an hour or two. You can eat it as soon as it's done, but it just gets better the longer the flavors combine. The next day is the best! Makes 4 servings.

Preparation time: 20 minutes (mostly chopping)

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
424 19 grams 45 grams 16 grams 21 grams

Friday: Pita Party

Pita PartyThis is a great desk lunch. It's like having a cocktail party at your desk (minus the cocktails). You can combine the ingredients so that no two bites are the same. For a busy day without time for a proper sit-down lunch, this is a good way to graze. If you have a bento box-style container with compartments, this is a perfect time to bust it out. The fat and salt contents of hummus vary greatly by brand, so if you don't make your own from scratch (we'll have a recipe in an upcoming newsletter), make sure you read the nutrition label. To reduce the caloric content even more, invite a coworker to your party! (If they don't have tzatziki at the store, combine 1 cup of nonfat yogurt with one minced garlic clove, half a chopped cucumber, fresh chopped dill, and salt to taste.)

  • 1 whole wheat pita, quartered
  • 1/2 cup hummus
  • 1 cup tzatziki
  • Optional: Cut-up carrots, celery, peppers, broccoli, cauliflower, cherry tomatoes, etc.

Bring containers of hummus and tzatziki to work, and dip pita pieces in either or both of them. Bring your favorite crudité-style veggies and dip them as well for a sinless end-of-the-week treat.

Preparation time: 10 minutes

Nutritional information (per serving, not counting veggies):

Calories Fat Carbs Fiber Protein
511 14 grams 71 grams 13 grams 30 grams

Saturday: Mini-Pizzas

Mini-Pizza IngredientsThis recipe is from my friend Ali, who is allergic to gluten, but has found a way to still enjoy pizza on the weekend without the gluten, and without a lot of the fat and calories of store-bought or delivery pizzas. Try this recipe with your own favorite toppings. It's also a great recipe for kids.

  • 1 spelt or brown-rice tortilla
  • 2 Tbsp. tomato sauce
  • 2 Tbsp. fresh basil, chopped
  • 1/4 cup mushrooms, sliced
  • 1/4 cup chicken breast, chopped
  • 1/4 cup part-skim mozzarella (or soy cheese), shredded
  • 4 tomato slices

Preheat the oven to 400 degrees. Lightly toast the tortilla. Be careful not to overcook it—just a couple of minutes, enough to give it the structural integrity to hold the toppings. After you've toasted the tortilla, spread the tomato sauce thinly on top. Add basil, mushrooms, and chicken, and finally top with cheese and tomato slices. Return to oven for 5 minutes or until cheese has melted. Let cool slightly and serve. It's so low in calories, you could even have two!

Preparation time: 10 to 15 minutes

Nutritional information (per serving):

Calories Fat Carbs Fiber Protein
310 12 grams 35 grams 2 grams 14 grams

Feel free to eat any of these lunches on any day of the week. And repeat your favorites. Most of these can be integrated into your favorite Beachbody meal plan, including P90X®. Come back next week for part three of our series and get recipes for 7 Days, 7 Dinners. Bon appétit!

Click here to get more healthy recipes, personalized meal plans, and diet advice when you sign up for Team Beachbody®.

Get online diet support at Team Beachbody®

Related Articles
"7 Days, 7 Breakfasts"
"7 Tips for Healthy Lunches Kids Will Love"
"5 Tips for Teaching Nutritious Food Choices"

Joe WilkesGot something to say? Chat with the writers and other readers this coming Monday, February 22nd, at 8:00 PM ET, 5:00 PM PT , in the Beachbody Chat Room!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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How Teresa Lost Her Belly Bloat

Teresa Holding Shakeology Packet

"I started drinking Shakeology about four months ago. I kept receiving emails with the video outlining all the benefits of drinking Shakeology. I'll admit I ignored the first two emails. Then, I got a third email, and had some free time on my hands so I sat and watched the video. I didn't have high cholesterol, I didn't have any problems with sugar, I don't have high blood pressure, but what I did have was a constant bloated feeling, which showed by my puffy belly.

I also took daily multivitamins, plus extra supplements like B12, vitamin C and E, and iron. I got out a paper and pencil [to] add up how much I was spending at the health food store on vitamins and supplements; and let's face it, even with all the vitamins and supplements, I know I wasn't eating all my required fruits and veggies. So I went for it. I purchased Shakeology and awaited its arrival.

Within a week my Shakeology was here, I took out my blender, mixed it up with water and a couple ice cubes and I took a sip . . . it was great! I faithfully drank the chocolate shake daily; some days for breakfast, some days as my mid-morning snack. By the third week, I was feeling great; and best of all, no more belly bloat.

I was so impressed with the taste and the good feeling that Shakeology gave me that I have become a Beachbody Coach. Shakeology truly is the Healthiest Meal of the Day!"

Teresa won $1,000 for trying Shakeology. Click here to see how you can, too!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Pink Talks P90X with Oprah

Tony Horton and Dreya Weber

Everyone was talking the day after the Grammy® Awards about Pink's gravity-defying performance of "Glitter In the Air." She talked with Oprah Winfrey later that week about how she got into the tremendous shape that turned her into the "human sprinkler," and the secret was P90X. Kudos to Pink (and to Dreya Weber, the P90X star whom the eagle-eyed may have spotted as one of the gold-painted aerialists). Click here to see how P90X can get you slim.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Climbing Michi's Ladder: Chard

By Denis Faye

No, it's not over-grilled meat. It's a leafy green vegetable that's a member of the beet family. However, unlike its shirt-staining cousin, you actually eat the leaves of chard, not the root (although beet leaves are growing in popularity). It also goes by the names Swiss chard and silver beet.

Chard

The nutrition facts

You get a whopping 35 calories from a cup of boiled chard, and 4 grams of fiber. You'll also get 214 percent of the recommended daily allowance (RDA)* of vitamin A, 53 percent of vitamin C, 17 percent of vitamin E, 38 percent for magnesium, 22 percent for iron, 27 percent of potassium, 29 percent of manganese, 14 percent of copper, 10 percent of calcium, and a freakishly huge 716 percent of the RDA for vitamin K. And there's a little thiamin, riboflavin, niacin, vitamin B6, folate, phosphorus, and zinc for your effort.

How do you eat this stuff?

Feel free to try and eat it raw, but it's pretty tough and bitter, so you're better off boiling it or sautéing it with a little olive oil and apple cider vinegar, maybe with a clove of minced garlic. As with bok choy (see "Climbing Michi's Ladder: Bok Choy" under the Related Articles section below), the stems take longer than the leaves to cook, so if you're a fancy chef-type, give them a 2- to 3-minute head start.

1 cup of chard, cooked, boiled, drained, without salt (175 g)
Calories Fat Carbs Fiber Protein
35 < 1 gram 7 grams 4 grams 3 grams

Michi's Ladder is Beachbody's guide to nutritious eating. If you only ate from Tiers 1 & 2, you would have a near-perfect diet!

Related Articles
"Climbing Michi's Ladder: Bok Choy"
"Climbing Michi's Ladder: Barley"
"Climbing Michi's Ladder: Amaranth"

Denis FayeGot something to say? Chat with the writers and other readers this coming Monday, February 22nd, at 8:00 PM ET, 5:00 PM PT, in the Beachbody Chat Room!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Top 12 Beauty iPhone® Apps

Woman Holding a Phone, Floating Kisses

From decision-making help to pure entertainment, iPhone beauty applications are popping up faster than you can download them.

With this information at your fingertips, you could virtually explore the new Bloomingdale's® flagship store in New York and get a makeover all while sitting at your child's soccer practice!

  • iStylist Makeover - Upload a photo and see how you'd look with Reese Witherspoon's bob or Posh's pixie.
  • Pretty Nails - This app locks in your GPS location and locates the nail salon closest to you.
  • Make Up - Test 20 different shades of lipstick by simply snapping a photo!

Click here for the rest of the article and for some more fun iPhone applications!

Got something to say? Chat with the writers and other readers this coming Monday, February 22nd, at 8:00 PM ET, 5:00 PM PT , in the Beachbody Chat Room!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Test Your "Big Easy" Booze and Food IQ!

By DeLane McDuffie

SazeracWith Mardi Gras ending this week, there will be a grand exodus of people from New Orleans heading back to their respective homes. Although it's technically over, you don't have to wait until next year to experience some of that Cajun/Creole/Louisiana flavor. Frivolity can last all year long, just like good eatin' and good drinkin'. Test your knowledge of the following Louisiana staples.

  1. What cocktail is reported to be America's first? Creole pharmacist Antoine Peychaud invented the Sazerac back in the 1830s. A West Indian native who immigrated to New Orleans in 1795, Peychaud's French Quarter pharmacy gained popularity after word spread about his patented ailment concoction. In June 2008, the Louisiana House of Representatives, in a 62-33 vote, declared this mixture of absinthe (or Herbsaint liqueur), rye whiskey, Peychaud's Bitters, lemon, sugar, water, and ice the official cocktail of the city of New Orleans.
  2. What Louisiana dish is made up of multiple birds? The turducken. For the uninitiated, a turducken is essentially a partially deboned turkey stuffed with a deboned duck that's stuffed with a deboned chicken. (Insert: Heavenly chime music). Man, it's hard to smile, salivate, and type this up at the same time. Anyway, each fowl comes with its own layer of Cajun stuffing, thus creating cuisine that can cause carnivorous connoisseurs to cry out and congratulate Creole and Cajun cooks from across the country. Some turduckens can serve about 20 people (or 20 servings for yourself).
  3. Which beloved Mardi Gras food usually has a little plastic baby hidden in it? That would be King Cake. In Europe in the Middle Ages, folks began celebrating the coming of the Three Wise Men, or Kings, bearing gifts for the baby Jesus on the twelfth day after Christmas, hence the name Epiphany or Twelfth Night. The French began a custom of baking cakes in homage to the three kings. From Epiphany to Mardi Gras (the day), King Cake is eaten throughout The Pelican State. It's made of braided Danish pastry and cinnamon, and is often filled with cream cheese and fruit fillings. Almost always adorned in the official colors of Mardi Gras—purple for justice, green for faith, and gold for power—a King Cake has a plastic or porcelain baby, representing the baby Jesus, hidden inside. The person who finds the baby in his or her slice has to host the party next year.
  4. Which fiery drink, invented at New Orleans' famed Antoine's Restaurant, was used to mask alcohol during Prohibition? Café Brulot Diabolique, or "Devilishly Burned Coffee," owes its existence to Jules Alciatore. He first brewed this devil's coffee back in the 1890s. This digestif is prepared in an incendiary fashion. The ingredients (brandy, sugar, lemon peel, cloves, and cinnamon sticks) are put into a fireproof bowl and heated over an open flame. After the brandy gets hot, that's when you light the match. Whoosh! Ever seen Backdraft? Then, you finally add the hot coffee to the already flaming brandy. Kids, don't try this at home. Hmmm . . . in that case, adults, don't try this at home. Let a professional bartender prepare it.
  5. Which drink did Louisiana governor Huey Long call his "gift to New York"? A cousin of Gin Fizz, Henry C. Ramos' Ramos Gin Fizz was the talk of the town back when it debuted in 1888. Today, some people believe that it's doomed to be on the endangered cocktails list because of its legendary high degree of mixing difficulty. It's a hard drink to master (but an easy one to drink). A classy, old-school debonair gentleman like Ramos Gin Fizz in these times of short attention spans, quick fixes, and soft drink-energy drink-club drink-sugary drink drinks has to fight for survival. Most Ramos Gin Fizz recipes call for lemon juice, lime juice, dry gin, sugar, cream, milk, egg white (powdered egg white, if you don't want to down a raw egg), and the "hard-to-find" orange flower water (also called orange blossom water). Huey Long was a fan; in fact, on a business trip to New York, he brought along a Crescent City bartender who would whip up a fresh cocktail whenever the governor wanted one. Long introduced the Big Apple to one of the Big Easy's signature cocktails.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Reviews
Total number of Reviews: 5
Submit a review  

"how about some information on insulin resistance and what kind of carb-free foods are viable"

"The ''Tuna and White Bean Salad' is great I had it for lunch today. Wow you all have great recipes."

"I wish I liked tuna..but I substituted the Tuna and White Bean salad for 2 hard-boiled eggs and white beans. I served it over a bed of spinach..yummy"

– Deborah Carr, Sudbury, ON

"Sounds kinda good. Chocolate malts are my best treat."

– Robyn, Ruthton, MN

"I'm on week 9 of p90x. I seem to be suffering from belly bloat as well, only recently started noticing it. I weigh in at about 115 lbs, at 5.2. how does shakeolgy help with belly bloat. scientifically speaking."

– michelle, cary, IL

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