2 great things I ripped out of a magazine! :p

I was looking through my new SELF magazine the other day, and I found some really great articles (2 in particular) that I wanted to share with you.

7 FOODS THAT FIGHT FAT

• Eggs (78 cal Each): An egg's not only a nutritional powerhouse, it's also loaded with protein that satisfies. Eat two eggs for breakfast, they'll curb your appetite enough that you'll eat about 330 calories less than usual throughout the day.
• Dark Chocolate (170 calories for 1 ounce): Just one more reason to indulge: nosh on dark chocolate and you'll eat less at your next meal, according to research from the University of Coppenhagen. Why? Compounds in chocolate slow down digestion and make you feel full longer. A small piece of chocolate (aim for the size of a business card or smaller) can also curb your cravings for salty, sweet, and fatty foods.
• Pine Nuts (95 calories for 1/2 ounce, about 84 nuts): The heart-healthy fatty acids in pine nuts boost satiety hormones that make you feel full, according to Korean researchers. The same fatty acids also regulate belly fat!
• Cheese (76 calories for 1 ounce): Go for fresh goat cheese or feta for a dose of conjugated linoleic acid (CLA)-- it helps you feel full and burn more fat. Cheeses from grass-fed animals have the most CLA, so buy the ones labeled "grass-fed."
• Skim Milk (86 calories for 1 cup): Most of us think of milk as kids' stuff, but it boasts grown-up benefits. Milk's protein (whey and casein) can make you feel more satisfied than sugary drinks (BOO!!! ELIMINATE SUGARY DRINKS TODAY) CLA in milk fights fat too.
• Oranges (59 calories each): An orange is one of the most satisfying grabs from the fruit bowl-- thanks to all of the fiber. Oranges were the highest-ranked fruit on the "satiety index," a list of 38 filling foods put together by Australian researchers. And fiber fights fat: people who eat more fiber have less flab!!
• Potatoes (161 calories each): High-carb spuds often get a bad rap, but they deserve to be the dieter's BFF (in moderation). Three times as filling as a slice of white bread (ew no more white bread). The resistant starch in potatoes helps your body burn fat too.

GREEK SALAD 3.0
Preparation: 20 mins; makes 4 servings

1/4 cup fresh lemon juice
1 small garlic clove, minced
1 tablespoon of honey
1/4 teaspoon salt
1/8 teaspoon black pepper
2 tablespoons extra-virgin olive oil
1 1/2 heads hearts of Romain, chopped (about 12 cups)
1 cup canned garbanzo beans, rinsed and drained
1 small yellow pepper, diced (about 1 cup)
1 cup cherry or grape tomatoes, halved
1 cup chopped cucumber
1/2 small red onion, chopped
1/4 cup kalamata olives
1/3 cup crumbled feta cheese (available in fat free** my fav)
1/4 cup fresh mint leaves (optional, I do not like mint)
2 whole wheat pitas, toasted and halved

1. Whisk together the first 5 ingredients in a bowl. Slowly whisk in olive oil until well combined
2. Place romaine in a large serving bowl. Arrange garbanzo beans and next 6 ingredients (through feta) on top in sections. Sprinkle mint leaves over the salad. Drizzle the dressing over the salad just before serving, and toss. Serve with whole wheat pita halves
Calories: 278, Fat: 14g, Cholesterol: 11mg, Protein: 9g, Carbohydrate: 32g, Sugars: 11g, Fiber: 7g, Iron: 3mg, Sodium: 537 mg, Calcium: 163 mg