Diet 4U Online Health and Nutrition News Letter

You probably know that having soup as an appetizer will help fill you up so you naturally eat less. Now it seems that a bowl between meals is better than other snacks at controlling your hunger.

When 24 women ate three different snacks that contained the same ingredients and calories-chicken rice casserole, the casserole with a glass of water, or a soup made with the casserole and water-the soup curbed their appetite the best. They reported less hunger and ate 80 fewer calories at a meal 2 hours later.

Part of the satisfaction you get from having broth-based soup is that you can eat a large portion while still sparing calories. "Your mouth likes the extra food, your brain is turned on by knowing you're having more, and now it seems that your stomach stays full longer than we expected. All work together to keep you satisfied," says study author Barbara Rolls, PhD, Guthrie chairperson of nutrition at Pennsylvania State University in State College.

So for a fast and filling snack, keep a 100-calorie cup of instant beef noodle or vegetable soup in your briefcase. When the weather gets warmer, try chilled soups such as strawberry and gazpacho. They seem to work just as well as hot versions:>)

Diet 4U Online provides Meal Plans of three meals and three snacks a day including all the foods recommended by the latest cutting edge nutritional research, so you do not have to worry that you are missing the latest information for your health. Let us do it for you!!
Start your program NOW by going to Diet 4U Online's secure server and pay by credit card.

Diet 4U Online has been showcasing a different diet each month to help you make more informed choices on the meal plan you choose.
This month we are taking the opportunity to tell you about our Individualized weight loss program.

This heart healthy 12 week program is planned using an average 25% protein, 60% carbohydrates and15% fats with less than 100 mg. of Cholesterol a day. You will receive 12 weeks of meal plans, recipes and shopping lists as word doc. each week in your email. These meal plans will be calculated on YOUR likes and dislikes and YOUR life style.

You will receive FREE our assessment and calorie expenditure guide, plus you will also receive a graph of your progress each week, and unlimited counseling from one of our registered ADA consultants. You can read more here: http://www.diet4uonline.com/weightloss.htm

Why not give it a try now, and get in shape for the summer!!

http://www.diet4uonline.com/sign_up_now.htm

It's all about feeling better, looking better and living better.

Recipes of The Month
This month we are providing you with a delicious and healthy menu to celebrate St. Patrick's Day

St. Patrick's Day
We've added extra excitement to the traditional St. Patrick's Day fare with a sophisticated Beer Bread and an enchantingly light Irish Whiskey Custard. Add Irish Soda Bread to your celebration. You will find the recipe on our recipe page here: http://www.diet4uonline.com/Free Recipes.htm

Remove cooking rack from 4-6-quart pressure cooker. Pour beer into cooker; add onion, peppercorns, bay leaves and garlic, then brisket. Close cover securely; place pressure regulator on vent pipe or set pressure control at 15. Heat cooker over medium heat until pressure regulator rocks or dial shows 15 pounds pressure is reached. Cook 50 minutes.

Reduce pressure by placing cooker under cold running water or following manufacturer's directions. Do not attempt to remove cover until pressure is completely reduced.

Remove lid; add cabbage, potatotes and carrots to cooker. Close cover securely. Return pressure regulator to vent pipe. Heat cooker until pressure regulator rocks. Cook 5 minutes longer.

Reduce pressure as above. Do not attempt to remove cover until pressure is completely reduced.

Remove bay leaves. Remove meat and vegetables to serving platter. Carve meat across grain into 3-ounce portions; serve each with 1/8 of the vegetables.

PER SERVING: 314 Calories, 28 g Protein, 11 g Fat, 22 g Carbohydrate, 85 mg Sodium, 79 mg Cholesterol

This tasty bread with a distinctive round shape gets kneaded in the food processor. Leftover bread freezes well.

In small bowl, sprinkle yeast over warm water. Stir in sugar and set aside about 10 minutes or until foamy.

In work bowl of food processor fitted with steel blade, combine the flours, half the beer, the yeast mixture and salt. Pulse on and off 4 times. Add the remaining beer and process 8 seconds to form an elastic, spongy wet dough.

Spray a large glass or ceramic bowl with nonstick cooking spray. Place dough in bowl, turning to coat all sides. Cover and place in a warm, draft-free place to rise until doubled in bulk, about 1 hour.

Sprinkle clean work surface with 1 tablespoon reserved flour and work dough into a ball. Line a bowl with a clean non-terrycloth kitchen towel; sprinkle cloth with remaining tablespoon flour. Press dough into bowl; spray lightly with nonstick cooking spray and cover loosely with plastic wrap. Set aside in a warm, draft-free place to rise until almost doubled in bulk but still firm, about 30-40 minutes.

Preheat oven to 450oF. Spray a baking sheet with nonstick cooking spray and sprinkle the center with cornmeal. Gently turn the dough out onto the cornmeal.

Cut an "X" in the center of the dough with a clean razor blade or the steel blade of the food processor. Set dough aside in a warm, draft-free place to rise until doubled in bulk and springy, about 10 minutes.

Bake 20 minutes; reduce oven temperature to 400oF and bake 10 minutes longer or until bread sounds hollow when tapped on the bottom. Cool on rack.

PER SERVING: 117 Calories, 3 g Protein, 24 g Carbohydrate, 0 g Fat, 276 mg Sodium, 0 mg Cholesterol

In large bowl, combine remaining ingredients; add milk slowly, stirring constantly. Pour custard mixture into 4-cup baking dish; cover with foil.

Place 1 cup water, the cooking rack and dish in pressure cooker; close cover securely. Place pressure regulator on vent pipe or set pressure control at 15. Heat cooker over medium heat until pressure regulator rocks or dial shows 15 pounds pressure is reached.

Cook 3 minutes. Reduce pressure by placing cooker under cold running water or following manufacturer's directions. Do not attempt to remove cover until pressure is completely reduced. Remove lid. If desired, chill custard before serving.

PER SERVING: 141 Calories, 7 g Protein, 3 g Fat, 19 g Carbohydrate, 168 mg Sodium, 139 mg Cholesterol
Happy St. Pat's Day from Pat:>)

For more FREE recipes see our Diet 4U Online Recipe Page A new recipe is added every Monday. Don't forget to go there now for your Irish Soda Bread recipe.

Our prices are: For Weight loss or weight gain/sports Plan
Only $75 for 12 weeks, this is only $6.24 a week for an individualized program!

For our Clinical Nutrition Program:
Only $75 for 8 weeks, this is only $9.38 a week for an individualized program!

For all our six week programs, $24.95, this is only $4.16 a week with unlimited emails to a professional dietetic counselor.

When you join our program you will receive individualized attention through your E-mail by a professional dietetic counselor (see more about our credentials)
Do not confuse us with the other programs out there that supply you (and hundreds of others) with the same web page meal plan. Our plan is TRULY for you only, with your weekly personal meal plan sent to you at your e-mail address. (a small credit card handling fee will be added to total)

	Frozen Food Month, http://www.affi.com/
	Kidney Month, http://www.kidney.org/
	National Nutrition Month, http://www.eatright.org/nnm/
	Peanut Month, http://www.nationalpeanutboard.com/funfacts.html
	School Breakfast Week, (Mar 04 - 08) http://www.asfsa.org/
	American Diabetes Alert, Fourth Tuesday in March , http://www.diabetes.org/alert/
	Great American Meatout, Always on the 20th of March, http://www.meatout.com/
	Easter tips, this site has the history of the Easter egg, recipes for natural dyes, decorating tips and more http://www.night.net/easter/eggs.html-ssi
	Mother's Day, http://www.holidays.net/mother/

For more diet tips, go to Diet 4U Online’s Tips 4U Changed every Monday

Editor's Picks for March

Nutritional Article of Interest

Recipes of The Month
This month we are providing you with a delicious and healthy menu to celebrate St. Patrick's Day

For more diet tips, go to Diet 4U Online’s Tips 4U Changed every Monday

Editor's Picks for March

Nutritional Article of Interest

Recipes of The Month This month we are providing you with a delicious and healthy menu to celebrate St. Patrick's Day

Recipes of The Month
This month we are providing you with a delicious and healthy menu to celebrate St. Patrick's Day