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Product Description




Raspberry Lemonade

Yield: 4 servings (serving size: 1 cup)


3 cups cold water, divided

1 cup fresh raspberries

1 (6-ounce) can thawed lemonade concentrate, undiluted

Mint sprigs (optional)

Preparation: Combine 3/4 cup water and raspberries in a blender; process until smooth. Strain mixture through a sieve into a medium bowl; discard seeds. Combine raspberry liquid, 2 1/4 cups water, and lemonade concentrate in a pitcher; chill. Serve garnished with mint, if desired.

Nutritional Information

Calories:92 (3% from fat) Fat:0.3g (sat 0.0g,mono 0.0g,poly 0.1g) Protein:0.4g Carbohydrate:23.6g Fiber:2.5g Cholesterol:0.0mg Iron:0.5mg Sodium:2mg Calcium:10mg

Zesty Baked Salmon

Yield: 4 servings (serving size: 1 fillet)


4 (6-ounce) salmon fillets

Cooking spray

2 tablespoons chopped green onions

1 tablespoon low-fat mayonnaise

1 tablespoon plain fat-free yogurt

1 teaspoon lemon pepper

1/4 teaspoon salt

1/4 teaspoon dry mustard

Chopped green onions (optional)

Lemon wedges (optional)

Preparation: Preheat oven to 425°.

Place fish, skin side down, in a baking dish coated with cooking spray. Bake at 425° for 18 minutes or until fish flakes easily when tested with a fork.

Combine 2 tablespoons green onions and next 5 ingredients; spread evenly over fish. Bake 2 additional minutes or until sauce is bubbly.

Serve immediately. If desired, sprinkle with additional chopped green onions, and garnish with lemon wedges.

Tip: Because it has a higher fat content than many other kinds of fish, salmon stays moist and flavorful even if it's slightly overdone. It's a great choice if you're not used to cooking fish.

Nutritional Information Calories:282 (0.0% from fat) Fat:13.4g (sat 3.1g,mono 0.0g,poly 0.0g) Protein:36.4g Carbohydrate:1.6g Fiber:0.1g Cholesterol:87mg Iron:0.0mg Sodium:293mg Calcium:0.0mg

Fettuccine-Vegetable Toss

Prep: 15 min., Cook: 13 min.

Yield Makes 6 side-dish or 4 main-dish servings


1 (9-oz.) package refrigerated fettuccine*

2 carrots, cut into 1/4-inch pieces (about 1 cup)

2 tablespoons olive oil

1/2 (8-oz.) package sliced fresh mushrooms

1 tablespoon finely chopped green onion

1 garlic clove, minced

2 (6-oz.) packages fresh baby spinach, thoroughly washed

1 (16-oz.) jar Alfredo sauce

1/4 cup grated Asiago or Parmesan cheese

1/4 cup chopped fresh basil

Salt and pepper to taste

Garnishes: chopped fresh basil, grated Asiago or Parmesan cheese, carrot ribbons


1. Prepare fettuccine according to package directions.

2. Sauté carrots in hot oil in a Dutch oven over medium-high heat 3 to 4 minutes. Stir in mushrooms, onion, and garlic, and sauté 3 to 4 minutes or until mushrooms are tender. Add spinach, and cook 2 to 3 minutes or until wilted. Stir in Alfredo sauce, cheese, basil, and hot cooked pasta, stirring just until blended. Cook 1 to 2 minutes or just until thoroughly heated. Season with salt and pepper to taste. Serve immediately. Garnish, if desired.

*1/2 (16-oz.) package fettuccine may be substituted.

Avocado Fruit Salad

Yield Makes 6 cups (serving size: 1 cup)


1 (24-oz.) jar refrigerated tropical mixed fruit in light syrup, rinsed, drained, and patted dry

2 cups cubed fresh cantaloupe

1 medium-size ripe avocado, halved and cut into chunks

1/4 cup chopped fresh mint

2 tablespoons lime juice

Garnishes: light sour cream, crushed pistachios


1. Toss together first 6 ingredients. Cover and chill 1 hour. Garnish, if desired.

Note: I used Del Monte SunFresh Citrus Salad and Del Monte SunFresh Tropical Mixed Fruit in Light Syrup With Passion Fruit Juice.

Nutritional Information Calories:166 (0.0% from fat) Fat:4.7g (sat 0.7g,mono 2.8g,poly 0.6g) Protein:1.9g Carbohydrate:32.8g Fiber:3.5g Cholesterol:0.0mg Iron:1.3mg Sodium:33mg Calcium:66mg

Blueberry and Maple-Pecan Granola Parfaits

Yield 4 servings (serving size: 1 parfait, including 1/4 cup maple-pecan granola)


2 cups vanilla fat-free yogurt

2 cups blueberries

1 cup Maple-Pecan Granola


Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/4 cup blueberries. Top each serving with 1/4 cup Maple-Pecan Granola, 1/4 cup yogurt, and 1/4 cup blueberries.

Nutritional Information Calories:283 (18% from fat) Fat:5.6g (sat 0.8g,mono 2.8g,poly 1.8g) Protein:8.8g Carbohydrate:50.9g Fiber:3.7g Cholesterol:2mg Iron:1.1mg Sodium:106mg Calcium:242mg

Asian Pasta Salad

Yield 12 servings (serving size: about 3/4 cup)


2 tablespoons sliced almonds

2 tablespoons unsalted sunflower seed kernels

1 (8-ounce) package Chinese noodles, crumbled (such as ka-me)

1/3 cup white wine vinegar

1/3 cup less-sodium beef broth

1/4 cup sugar

2 tablespoons canola oil

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 cup chopped green onions

1 (10-ounce) package angel hair slaw


Heat a medium nonstick skillet over medium heat. Add almonds, sunflower seed kernels, and noodles to pan; cook 3 minutes or until lightly toasted, stirring frequently.

Combine vinegar, broth, sugar, oil, salt, and pepper in a small bowl, stirring with a whisk.

Combine toasted noodle mixture, green onions, and slaw in a large bowl. Add vinegar mixture, tossing well to combine. Let stand 5 minutes before serving.

Nutritional Information Calories:130 (28% from fat) Fat:4g (sat 0.3g,mono 1.9g,poly 1.3g) Protein:3g Carbohydrate:20.9g Fiber:1.5g Cholesterol:0.0mg Iron:0.5mg Sodium:165mg Calcium:12mg

Spinach, Asparagus, and Strawberry Salad

Yield Makes 6 to 8 servings

Superfood: Strawberries Sweet, juicy, and loaded with vitamin C, strawberries are nature's healthiest dessert. These low-calorie berries are a rich source of anthocyanins which gives them their bright red color and antioxidant capabilities.

*Load up on strawberries to help protect against heart disease, cancer, and inflammatory diseases.


3 tablespoons olive oil

1 pound asparagus, rinsed, ends trimmed, and cut into 1-inch pieces

About 1/4 teaspoon salt

2 tablespoons raspberry or balsamic vinegar

8 ounces spinach leaves, rinsed

8 ounces strawberries, rinsed, hulled, and sliced

1/2 cup chopped toasted walnuts (see note below)



1. Pour 1 tablespoon olive oil into a 12- by 15-inch baking pan; add asparagus, sprinkle with 1/4 teaspoon salt, and mix to coat. Spread in a single layer and bake in a 400° oven, stirring often, until tender when pierced, 15 to 20 minutes. Let cool, about 15 minutes.

2. Meanwhile, in a large bowl, mix vinegar and remaining 2 tablespoons oil. Add spinach, strawberries, toasted walnuts, and cooled asparagus; mix to coat. Add more salt and pepper to taste.

Nutritional Information Calories:118 (76% from fat) Protein:3.4g Fat:10g (sat 1.1) Carbohydrate:6g Fiber:2.2g Sodium:96mg Cholesterol:0.0mg


Boost your beauty on the inside and out by digging in to this superfood-packed salad. Strawberries, spinach, asparagus, and walnuts are all beauty foods that help to nourish your skin and hair as well as provide heart-healthy benefits.

Cedar Plank-Grilled Salmon with Avocado-Orange Salsa

(Diabetic Recipe)

Yield 6 servings (serving size: 1 salmon fillet and 1/4 cup salsa)


1 (15 x 6 1/2 x 3/8-inch) cedar grilling plank

1/4 cup maple syrup

2 tablespoons Cointreau (orange-flavored liqueur)

1 teaspoon grated orange rind

1/2 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper, divided 6 (6-ounce) salmon fillets (about 1 inch thick)

1 cup orange sections (about 2 oranges)

3/4 cup diced peeled avocado (about 1)

1/4 cup fresh orange juice (about 1 orange)

2 tablespoons finely chopped red onion

2 tablespoons finely chopped red bell pepper

1 tablespoon finely chopped fresh chives

1 tablespoon fresh lime juice


Immerse and soak the plank in water 1 hour; drain.

Prepare grill.

Combine syrup, Cointreau, and rind in a small saucepan; bring to a boil. Cook until reduced to 1/4 cup (about 3 minutes). Cool 5 minutes. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon black pepper over fish; brush fish with syrup mixture.

Place plank on grill rack, and grill for 3 minutes or until lightly charred. Carefully turn plank over, and place fish on charred side of plank. Cover and grill for 12 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon black pepper, orange sections, avocado, orange juice, onion, bell pepper, chives, and lime juice in a medium bowl; serve with fish.

Wine note: Salmon works with many white wines (and even some reds), but when the nutty, woodsy flavor of a charred cedar plank is factored in, I'd serve a California chardonnay. It, too, has nutty woodsy flavors, and a creamy, citrusy chardonnay will also mirror the creaminess of the avocado and the citrusiness of the orange. Try Geyser Peak Winery Chardonnay 2005 from Alexander Valley, California ($13). --Karen MacNeil

Nutritional Information Calories:425 (46% from fat) Fat:21.5g (sat 4.2g,mono 8.4g,poly 7.1g) Protein:34.8g Carbohydrate:19.8g Fiber:2.2g Cholesterol:100mg Iron:1.1mg Sodium:298mg Calcium:55mg

Turkey Reuben Sandwiches

Yield 4 servings (serving size: 1 sandwich)


2 tablespoons Dijon mustard

8 slices rye bread

4 (1-ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)

8 ounces smoked turkey, thinly sliced

2/3 cup sauerkraut, drained and rinsed

1/4 cup fat-free Thousand Island dressing

1 tablespoon canola oil, divided


Spread about 3/4 teaspoon mustard over each bread slice. Place 1 cheese slice on each of 4 bread slices. Divide turkey evenly over cheese. Top each serving with 2 1/2 tablespoons sauerkraut and 1 tablespoon dressing. Top each serving with 1 bread slice, mustard sides down.

Heat 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 2 sandwiches to pan; top with another heavy skillet. Cook 3 minutes on each side or until golden; remove sandwiches from pan, and keep warm. Repeat procedure with remaining oil and sandwiches.

Nutritional Information Calories:255 (38% from fat) Fat:10.7g (sat 4.8g,mono 3.9g,poly 1.5g) Protein:19.6g Carbohydrate:18.9g Fiber:3.4g Cholesterol:44mg Iron:0.7mg Sodium:865mg Calcium:311mg

Train Your Brain to Think Like a Thin Person

Q. How DO thin people think, exactly? How is their thinking different from those of us who struggle with weight?

A. Thin people think differently in many ways. For example, they think that hunger is normal and to be expected. They know that hunger isn't an emergency, that at worst, it's mildly uncomfortable, that it actually comes and goes, and that food tastes better when they're hungry. If it's an hour before a meal and they're hungry, they just usually wait, without even thinking about it.

Q. What approach do you use in counseling people who have unrealistic expectations about weight loss?

A. If people want to lose a lot of weight quickly, I ask them about their experiences.

They see what research has demonstrated: The more quickly you lose weight, the faster it comes back on. I also ask them to refrain from setting a final weight loss goal, but instead, to set a goal to lose five pounds. Once they've lost five pounds, they should celebrate and then decide whether it's realistic to lose five more.

*Drink Water: *Water is very important. Approximately 85% of your brain, 80% of your blood and 70% of your muscle is water. If you don't drink enough water, it will be difficult for you to lose weight. Lack of liquid in an organism slows down the metabolic process, and can lead to a decrease in the level of glucose in the blood, which results in weakness and dizziness. Water helps remove the dangerous toxins that your body takes in from the air you breathe, the food you eat and the chemicals used in the various products you use on your skin and hair.

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