Mean & Clean Burrito

Here's a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you'll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1

Here's what you need...

• 1 sprouted grain, flourless tortilla
• 1 Tablespoon hummus
• 1/3 cup cooked brown rice
• 1/4 cup cooked black beans
• 1/2 cup cooked chicken, chopped (or baked tofu)
• 2 Tablespoons fresh corn kernels
• 2 Tablespoons chopped cucumber
• 1/4 cup shredded arugula
• 3 cherry tomatoes, chopped

1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
2. Top the tortilla with rice, beans, chicken and veggies.
3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein.

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14 Books You Must Read

No matter who you are or what you're interested in, there are some books that everyone should be familiar with.

Since elementary school, people have been telling you to read certain books. You've enjoyed some of them and others you suffered through to make a good grade in English class. But now that you're an adult, there are a few books you really should read. By reading these books, you'll have a better understanding of the literature that has shaped our society and be more interesting to talk with.

When you're ready to be more cultured, pick up these books, have a seat, and enjoy.

Catcher in the Rye by JD Salinger -Few books have garnered as much attention over the years as Salinger's blistering portrayal of adolescence. Loved by many, hated by others, and banned by various organizations,Catcher in the Rye is a cultural touch point for every age and stage.

1984 by George Orwell - When it was written, fears of Big Brother loomed large and looked a bit unrealistic. Since then, Orwell's classic seems to be turning into reality, as it is brought up in the midst of countless debate concerning the size and role of government.

Flowers for Algernon by Daniel Keyes - A touching story about a mentally challenged man named Charlie who undergoes experiments to increase his intelligence and awareness, Flowers for Algernon brings up many hard questions that must be wrestled with by every person fortunate enough to read the book.

One Hundred Years of Solitude by Gabriel García Márquez - Though it doesn't have a coherent plot or take place in the U.S.A, One Hundred Years of Solitude offers something every American can appreciate: a call to remember your history.

The Origin of Species by Charles Darwin - With so many backing Darwin's evolutionary theories brought forth in The Origin of Species, it only makes sense to have a fuller understanding of those theories, whether or not you agree with them.

Lord of the Flies by William Golding - The story is violent, the language is foul, and the kids are horrendous. Yet somehow Lord of the Flies has made its way into the center of culture, for better or worse.

Crime and Punishment by Fyodor Dostoyevsky - A magnificent tale of a poverty-stricken young man who suffers immense psychological terror from a crime he planned to perfection, Dostoyevsky's Crime and Punishment reminds readers why some books are deemed classics, while others dwindle into obscurity.

The man who does not read good books has no advantage over the man who can't read them.
- Mark Twain

The Grapes of Wrath by John Steinbeck - Forced to cross the country in search of work, the central family in The Grapes of Wrath goes through mind-boggling hardships during one of the most dramatic events in recent history - the Great Depression. Once you finish this one, pick up any other Steinbeck novel for even more culture.

Invisible Man by Ralph Ellison - Everyone feels invisible on occasion. For the main character of Ellison's book, being invisible isn't an occasional problem. It never seems to end. But this isn't a sci-fi epic. It's a book all about race and the inner man.

Ulysses by James Joyce - As difficult to read as it is thick, Ulysses has handled more banning bullets than nearly any other book on the shelf. Before picking it up, take note: it is the antithesis of a fast read. But it is top book on many “best book” lists, so it must have something to offer.

The Killer Angels by Michael Shaara - A sad, heroic tale of the Civil War,The Killer Angels is just as brutal as it sounds. Want to follow Márquez's advice of remembering your history? This is a good place to start.

Anything by William Shakespeare - Picking one of Shakespeare's pieces to highlight would be like figuring out which of your children is your favorite. Shakespeare's works are pure genius that have forced students and graduates to grapple with the finer and unrefined parts of life.

Lord of the Rings by J.R. Tolkien - You know the book is always better than the movie, so why haven't you read this marvelous trilogy of hobbit life? The books are long, the details sometimes overkill, but the story is simply delightful.

The Sound and the Fury by William Faulkner - Because it is written in various perspectives, The Sound and the Fury throws many readers off track early on. Once you gain your footing in this novel, you'll want to sprint to the finish line and start again.

Absolutely Amazing Ahi

This tantalizing appetizer mingles fresh ahi, avocado, cucumbers and spice and will impress the most knowledgeable food critic.

Categories: Low Carb, Lunch, Low Calorie, Dinner, High Protein, Dairy-Free, Vegetarian

Here's What You Need

• 2 teaspoons sesame oil
• 1/2 cup soy sauce
• 1 1/2 teaspoons lemon juice
• 1/4 cup chopped green onion
• 1 avocados - peeled, pitted and diced
• 1 1/2 teaspoons red pepper flakes
• 1 tablespoon toasted sesame seeds
• 1/2 cup diced cucumber
• 3/4 pound sashimi grade tuna steak, diced

Instructions

1. In a medium bowl, combine the tuna, cucumber, avocado, green onion, red pepper flakes and sesame seeds.

2. Pour in the lemon juice, sesame oil and soy sauce, and stir carefully to blend so as not to mash the avocado.
3. Place this bowl into a larger bowl that has been filled with ice.
4. Chill in the refrigerator for 15 minutes, but no longer - the terrific freshness of the fish will be lost.
5. Once chilled, remove the bowl from the ice, and invert onto a serving plate.
6. Serve with toasted bread or your favorite crackers.

Nutrition Facts

Servings: 6, Calories: 155, Fat: 8.2g, Cholesterol: 26mg, Sodium: 1245mg,Carbohydrate: 5.8g, Protein: 15.6g

Controlling Late-Night Cravings

And getting control over your waistline at the same time.

You've probably heard of diets that force dieters to avoid eating after a certain time of the day. That's because eating lots of food right before going to bed makes it more likely that your body will store up fat when you're not burning calories by moving around. How can you fend off those late-night cravings that bring unwanted calories to your most vulnerable soft spots?

Go to Bed

One of the easiest ways to avoid late-night cravings is to cut the late nights out of your life. This is as easy. Simply brush your teeth, wash your face, and get in bed well before your cravings usually kick in. To make sure you don't find yourself lying in bed for hours and suffering the same late-night desires that you're trying to avoid, don't read or watch television in bed. It may take a few nights to grow accustomed to an earlier bedtime, but your physical and emotional health will improve from hitting the hay at a decent hour.

Eat Later

This may seem contradictory if you're trying to beat late-night eating, but pushing dinner back an hour or so will help you stay full later into the night, ultimately leading to no more late-night cravings. This can be a difficult adjustment if you have a hungry household, so be prepared to allow plenty of snacking leading up to dinnertime.

Stop Sitting Around

For the most part, cravings kick in when you're sitting around not doing anything. Instead of opening the door for boredom-induced snacking, find something to do and do it well! Whether you decide to finally clean out the kitchen pantry or want to get yourself involve in a crossword puzzle or putting together a quilt, staying busy will help you sidestep any potential temptations that arise in the late hours.

Decompress the Stress

Stress is a key reason you may find yourself eating when you know you shouldn't. Stress can throw off your levels of certain hormones responsible for food cravings, so staying away from stress can't be stressed enough. Beat stress with controlled breathing, regular exercise, and sleep. If you're still feeling stressed, take a close look at your life and reprioritize. You may be putting too much emphasis on things that aren't important.

Give In

Have no control over your need for late-night foods? Give in, but give in healthily by substituting your unhealthy ice cream and candy corn for carrot sticks, celery sticks, or apple slices. Once you've made the switch, you may have to take another step and toss the ranch dressing you're dipping it in. Anything that diminishes the health perks of your food must be done away with. Your waistline requires it!

Get Wet

Being thirsty or dehydrated is often mistaken for hunger, so getting some water in your system may be just what your belly wants. So before you give in to your hunger, you need to quench your thirst. Any time you find yourself faced with an insatiable desire to snack on some late-night goodies, drink a couple glasses of water and wait a few minutes. If your hunger is still growing after a healthy dose of H2O, go for one of the healthy snacks mentioned above.

More Mousey Research

A recent study gave more proof that late-night snacking is a bad idea for anyone who wants to keep a tight reign on his or her waistline. During the study, mice fed during the day (they normally eat at night) gained 7.8 percent more weight than mice fed at the appropriate time. In other words, eat at the right time, get the results you want.

Fitness With Fido

How you can have fun with man's best friend and get a workout in the process.

He loves you unconditionally, always has an open ear when you need to talk, and welcomes you with open paws when you need a hug. Now, you can have an even tighter bond with your dog, as you and your pooch get healthy together!

Here are five ways to turn your favorite four-legged friend into your new workout partner.

1. Walking

The most obvious way to exercise with your canine pal is to simply go for walks together. After all, it is recommended that all dogs go for walks every day, and doing so is a great way for you to get the 30 minutes of cardiovascular exercise your doctor recommends. As if those perks weren't enough, the regularity of a daily walk helps develop a stronger relationship with your dog, helping your dog trust you and be more obedient.

2. Fetching

Many dogs love chasing after tennis balls, tree limbs, or whatever else you can find to throw. To get a workout that will benefit both of you, throw the object to be fetched and take off after it with your dog. You'll probably get beat most of the time, but the running back and forth and friendly competition will do you a world of good.

3. Swimming

It may be difficult to find a pool where your pool is welcome. So if you can't find a neighbor's pool where Fido is welcome to take a dip, head to a local lake, river, or ocean and get swimming! The movements work both you and your dog in ways that no other exercise does, leaving you exhausted and stronger. As you're in water during the exercise, you also get to stay cool in the process.

4. Dancing

A little bit less common than walking or swimming, dancing with your dog may seem a bit odd. All you have to do to dance with your dog is toss on your favorite CD or record and start moving. Allow your pooch to run around you as she wishes. Gradually, encourage your dog to sprint through your legs, jump after a certain move, and even stand on his or her back paws in a standing position on occasion. The constant motion will help both of you burn plenty of calories and will leave you in a pile on the floor, laughing and loving the kisses your new dance partner lavishes upon you.

5. Bicycling

Years ago, bicycling with man's best friend by your side was extremely dangerous. Fortunately, there are now contraptions that allow your pooch to be attached safely to your bicycle for a ride/run. With one of these devices, you won't fall over every time Fido decides to lunge after a squirrel or cat while running down the road. But you will be in great shape after a few months of riding alongside your exercise-loving doggie!

A Few Rules to Obey

Working out with your canine pal can be rewarding in many ways. To make sure your workout is safe as well as effective, you've got to take a few steps, as your dog's safety is in your hands.

• Unless you're exercising in your home or backyard, keep your pooch on a leash to prevent him from getting loose and running away or getting injured.
• While you may think you can push a dog as hard as you can go, you may be wrong. Understanding your dog's breed will help you cater your workout to be fitting for your dog's abilities.
• Never leave your dog alone in a public area, as it could lead to a variety of unwanted events.
• If your dog doesn't know how to sit, stay, heel, or perform other necessary obedience skills, don't take her in public, as it could result in a frustrating outing filled with pulling on the leash, pleading with your dog to obey.
• Be sure your dog is up to date on vaccinations and has the tags and identification necessary in the event he gets loose and runs off.

Cross-Country Diseases

Some of the most common illnesses you'll come across while traveling abroad.

You've had a great trip. Saw all the historic landmarks, learned all about the native culture, chatted with some natives, and are ready to return to your home country. As you pack your bags, you suddenly realize you have more to bring back to your home country than you took on the trip. And one of the things you're bringing back is an unwanted traveling companion - a cross-country disease.

If you're planning on traveling overseas, read on to learn about the most common diseases you put yourself at risk for contracting and how to avoid them.

Yellow Fever

In the event you're traveling to an underdeveloped country, you will likely be forced by the government in your home country to undergo immunization against yellow fever. Causing symptoms ranging from fever and chills to liver failure and shock, yellow fever often takes a turn for the worse and is fatal for the sufferer. Therefore, it is obvious that yellow fever is one cross-country disease you want to do your best to avoid. Especially as your country may not allow you to return home until you are completely cured.

Food Poisoning

As other countries may not be as particular about how well meats or other food items are cooked, the food you eat may be overflowing with bacteria that can make you ill. Typically, food poisoning is little more than a nuisance that lasts goes away fairly fast, but it can turn an otherwise wonderful trip into something of a trial. To avoid food poisoning, do your best to make sure all your foods are cooked properly and that there is not cross-contamination occurring between foods. Also, consider bypassing the local water and drink bottled water to avoid water-borne illnesses.

AIDS

You don't have to have unprotected sex or abuse drugs to get the human immunodeficiency virus (HIV) or acquired immune deficiency syndrome (AIDS). All you have to do is wind up ill in a country that doesn't have the resources to use brand new or properly sterilized medical equipment. While you may be getting a shot for something as minor as a rash, the needle being used could have been used by an individual with AIDS, HIV, or other life-threatening diseases. If this is the case, sticking the needle in your body makes it possible for you to contract the same disease. Granted, winding up with AIDS this way is becoming very rare, but it remains a possibility.

Hepatitis

More commonly contracted by travelers than AIDS but with some of the same stigmas, hepatitis can easily be prevented with a series of vaccination shots. Just be sure to begin your regimen well before your trip, as it takes a few visits to your physician to get complete protection. You probably know that hepatitis B can be passed through sexual intercourse and other contact with contaminated blood or bodily fluids, but did you know that hepatitis A can make its way into your body through food and drink? Therefore, it is important to get fully vaccinated before traveling, as you may accidentally come in contact with contaminated food or drink.

Flu

Getting the flu may not be as frightening as hepatitis or typhoid fever, and it probably isn't your primary concern while traveling to distant lands, but the flu could easily keep you from enjoying your time in a new country. Any time you will be spending time in an airplane, bus, or other method of public transportation, protect yourself against the flu by staying up-to-date on your flu shot. Winding up with the flu may not put you in imminent danger, but it could ruin the trip you've been planning for so long.

Healthy Places

Want to travel to a wild and exotic land, but want to be surrounded by healthy people? A few countries you can enjoy in the company of healthy locals include the following:

• China
• Finland
• France
• Germany
• Greece
• Iceland
• Italy
• Japan
• Monaco
• Sweden

First Step Of Food Safety

What you should know about food safety before it hits your plate.

It's a great day. The entire family is out on a picnic at the park, enjoying great conversation, a friendly game of badminton, and some of Uncle James' world-famous potato salad. On the ride home, your cell phone rings and you find out your sister is feeling sick. Two minutes later, another call. Your cousin feels the same way. By the time you get home, you sprint to the bathroom and realize that you, too, fell victim to food poisoning.

While the need for food safety on the grill and on the way to your mouth is often discussed, you may not realize how much danger your food may be in before it ever leaves your house. What can you do to keep your food safe, sound, and ready to be gobbled down safely at the next family outing?

Do This: Refrigerate

Any time you bring a food item into your home that requires refrigeration or freezing, it should be put in the proper place immediately. If you get in a crunch and have cold foods that can't get in cold storage immediately, never allow it to stay out longer than two hours at room temperature. In the event you're in an environment that is much warmer than typical room temperature, get the food refrigerated much faster or prepare to toss the food in the garbage.

Do This: Enjoy

Instead of letting lunchmeats, hot dogs, and other ready-to-eat foods sit in the fridge for weeks and months, eat them today. Allowing them to stay in the refrigerator puts your cold meats at increased risk for carrying dangerous bacteria. So sidestep this unwanted food issue by chowing down as soon as possible.

Do This: Research

In order to get the right foods in the right place, you have to know where they go. If you're unsure where a certain food item should be placed, look at the label. Every food that requires refrigeration or freezing will be labeled appropriately, so figuring out what goes in the fridge, freezer, or pantry is usually no problem. Once you know what belongs in the cold, put it there.

Do This: Trash

Have something in the refrigerator that doesn't quite look right? Smells a little funny? Don't run the risk of food poisoning and other food-related illnesses by eating it to spite your eyes and nose. Instead, take the potentially hazardous food and throw it in the trash. Even if it doesn't make you sick, old food that may have a little mold on it tastes awful.

Do This: Reset

To ensure your foods are kept at the right temperature, it's important to have your refrigerator and freezer set at the right temperature. The ideal temperature for a refrigerator is 40 degrees Fahrenheit or lower and the freezer should stay at 0 degrees Fahrenheit. It's a good idea to check the temperature in both every once in a while and adjust the temperature as needed.

Beyond the Fridge

As you probably know, food safety hazards aren't limited to foods that require refrigerating or freezing. The canned goods sitting in your pantry can also be home to some rather nasty little bacteria that can cause you to be on sick leave for quite a while.

Fortunately, avoiding contamination in non-refrigerated foods is relatively easy. Here's what to do.

• Avoid storing foods under your kitchen sink. You may not see any leaks under there, but if there is a small leak, your potatoes, onions, apples, and other foods can grow gross in no time.
• Store food away from dangerous chemicals. Just because rat poison and toilet cleaning liquids have lids on them doesn't mean they won't affect food nearby. To avoid any potential contamination, keep your household cleaning supplies and other potential hazards away from all foods at all times.
• Keep an eye out for damaged canned goods. If you see any kind of damage - whether the can has a visible hole or is dented severely, be food smart and toss it in the garbage.