Be Thinner, Healthier: 10 Easy Things To Do
by TheDinnerDiva
In the world of nutrition, there is a constant stream of information that (unfortunately) overwhelms most people. Yes, even nutritionists get overloaded with nutritional TMI!
Regardless, it still drills down to the basics that people often miss in their quest to be healthier.
I’ve thought about this a lot as I stroll through the grocery store seeing what people have in their carts! It’s absolutely mindboggling what constitutes food in some people’s minds and that they actually paid hard earned money for some of this stuff.
So let’s get serious and came up with 10 things to implement right now for better health that won’t cost you any money and you won’t even have to think about (much). Here you go...
1) First Thirst. Water is cheap, readily available and will boost your health, your absorption of nutrients and give you great skin! What’s not to like about that? Before you order a soda, grab the juice or iced tea, drink your water. Water first, then the other stuff. If you really wanna save some cash, skip the other stuff entirely.
2) Big on Breakfast. Eating breakfast gets your metabolism started, your appetite handled and consequently, helps you to stabilize -- and maybe even lose weight!
3) Eat in Season. Fresh fruits and veggies can be expensive, but if you buy in season (take advantage of locally grown stuff), you’re going to get superior quality and less cash outlay!
4) Watch the Iceberg. There are FAR better lettuces out there. Iceberg is nearly nutritionally void. Just let the color GREEN be your guide; the greener, the better!
5) Get Blue. Throw some blueberries on your cereal this week. Blueberries have more antioxidants and phytonutrients than any other vegetable or fruit on the planet! I like them in my steel cut oats in the morning.
6) Home Plate. Large salad plates work better for portion control than conventional dinner plates. Remember to keep your plate piled with veggies, a deck of cards-sized protein source and a fist-sized amount of complex carbs.
7) Brown Outs. Skip the white rice, white flour and sugar. Instead, go with whole wheat flour, brown rice and use evaporated cane juice (also called Sucanat) instead of regular sugar.
8) Go Fish. Eat wild fish instead of farm-raised fish to enjoy the benefits of omega-3 fatty acids not found in farm-raised. You can find it on sale and flash frozen to save money. Wild salmon is an especially nutritious choice!
9) Better Butter. Use half olive oil and butter whipped together. Spreads easier, better for you and less saturated fat than regular butter.
10) Shake the Salt. When cooking, use toward the end of cooking and only to taste. Taste your food BEFORE you salt it and if you wanna go hardcore, remove the shaker entirely from the table. |
August 23, 2010
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The 11 Best Breakfast Bars
by BrandDoctorKerry
A recent Label Lesson unwrapped the dark side of breakfast bars. This week we want you to take an oath:
I swear I will NEVER touch another Healthy Food Imposter breakfast bar again. I will ONLY eat breakfast foods that provide my body with whole grains and other natural, healthful ingredients - no matter how long it takes to prepare such a breakfast…
Just kidding! You don’t have to give up convenience to enjoy a great breakfast.
That’s right… you can be good to your body even if you don’t have time to prepare a full-blown morning meal. The food sleuths here at eBrandAid.com have tracked down a few good breakfast bars that have nutrients and convenience!
Case in point: LARABAR Raw Food Bar Chocolate Coconut Chew
Cals 220, 12g fat, 0 sodium, 18g sugar, 5g fiber, 5g protein
Ingredients: Dates, Almonds, Walnuts, Unsweetened Coconut, Unsweetened Cocoa Powder.
Friends, this bar contains the Holy Trinity of healthy eating: CONVENIENCE, NUTRITION and ENERGY!
Decoding the fine print
So why is this breakfast bar worth your time and money, you ask? If the ingredients don’t speak for themselves, our food sleuths are happy to speak for them. Take a look:
This bar (like all the LARABAR varieties) is crafted from fewer than six ingredients.
The unsweetened cocoa provides more antioxidants than green tea.
The dates, coconut, almonds and walnuts are all nutritional superstars!
The fiber, protein, good carbohydrates and healthy fats are derived exclusively from whole, raw foods.
This bar is a wholefood NATURAL source of 16 essential vitamins and minerals, including fiber, vitamin E and folic acid. There’s no need for a red-flag label claim like “fortified with vitamins and minerals.”
Sugars and carbs come from fruit, not from processed, added junk sources.
And the best part, they come in 14 amazing flavors all of which are free of added sugars and sweeteners, preservatives, fillers, and artificial colorings.
There’s nothing not to love about this breakfast bar!
Best Brands
Variety is the spice of life – and important to any healthy eating plan – so we’re serving up more nutrition-on-the-go breakfast bars that meet our BestBrands standards:
The first few ingredients are made from wholefood sources like dates, nuts or whole grains such as rolled oats, wheat, barley or brown rice flour.
They have at least two grams of fiber per serving, and no more than 250 calories per bar.
And of course, they’re void of our least favorite junk ingredients like refined sugars, refined grains, trans fats, artificial sweeteners and colors, and harmful preservatives.
Finally, they’re good and good for you! And by the way, these aren’t just for breakfast anymore – they make great in between meal snacks too!
Note: Remember, all varieties of the same brand are NOT created equal! Please make sure you are choosing the recommended variety within each brand. When in doubt, read the ingredients label!
Clif Nectar Organic Fruit and Nut Bar (all flavors)
Health Valley Granola Bars Lowfat Chocolate Chip
Kashi TLC Chewy Granola Bars Honey Almond Flax
Kashi Honey Toasted 7-Grain
Kashi Chewy Granola Bars Trail Mix
LARABARS (All flavors)
Nature's Choice Multigrain Cereal Bars
Nature Valley Granola Bites Oats 'N Honey
Nature Valley Roasted Nut Bars Peanut Crunch
Odwalla Nourishing Food Bars Carrot Raisin
Simple Harvest All Natural Multigrain Chewy Granola Bars (all flavors)
Remember, when you're armed with a little eBrandAid know-how,
you're in control at the grocery store.
Kerry McLeod is eBrandAid.com's chief Brand Doctor and a regular blogger here at Diet.com. Kerry's mission in life is to teach food shoppers how to cut through the clutter at the grocery store in order to find the truly healthy brand-name foods. Go to www.eBrandAid.com for more information. |
August 23, 2010
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Losing Weight After Pregnancy: Tips, Recipes
by PattyJames
Now that your bundle of joy has arrived and you’ve settled in to becoming a new Mom (or perhaps a Mom again) how do you get rid of the bundles you don’t want -- the ones around your middle, hips, thighs, arms and anywhere else you have "baby weight?"
How do you get back your pre-pregnancy look? Or, if you wanted your pre-pregnancy body to look better than it did, how do you begin?
Well, first and foremost, I hope you are willing and able to breastfeed your baby. It is so important for the health of your baby and it actually helps you to slim down and recover, burning approximately 500 calories per day.
Breastfeeding naturally helps to contract your uterus, so your uterus can get back to shape too. Let me be clear however, you need more nutrient-dense calories while breastfeeding for the health of your baby.
Breastfeeding is not to be used as another way to diet; 500 extra calories per day is a couple of healthy snacks, not another meal!
The key to slimming down after pregnancy is nutrient-dense foods and exercise. There is no need to wait until your 6-week post partum check-up to begin moving.
If you had a vaginal birth, you can start walking generally within two weeks. If you had a cesarean section, the time frame is usually when your stitches are removed. Ask your doctor, of course.
Begin by walking with your baby if possible. You can gradually begin to jog a bit if you like, but a fast-paced walk is great exercise. Weight training is also a great idea as are push-ups; great for the arms!
You can get advice from your local gym, personal trainer, or if you are like me when I first gave birth 28 years ago, I did whatever was free! Push-ups are great for your arms. Walking is good for you and your baby.
I also understand how tired you are with the lack of sleep and all the effort it takes to care for a family and perhaps even hold down a job, but exercise actually gives you energy. Just stick with it and you’ll become addicted.
My own daughter recently gave birth and now she can hardly wait to get out that baby jogger and tie on those tennis shoes! My little granddaughter loves it and so does Mom. Olivia gained 45 pounds and in one month has already lost 30 pounds by, well, having a 9-pound baby, eating well and beginning an exercise routine.
I had assisted her with a healthy meal plan during the pregnancy. It was simple, tasty and healthy... and the same plan is still being used. Don’t skip meals and eat healthy snacks. Nothing fancy needed, just honest, good food. Homemade is the key.
Here are some recipes that you will love and will help you slim down.
The Best Kale Salad Ever
One of Patty’s and families favorite salads.
Have the kids wash their hands and do the mixing.
Serves 6
2 bunches kale, washed, dried and chopped
1/2 medium red onion, chopped
1 medium apple, seeded and chopped
2 teaspoons garlic, minced
2 teaspoons fresh ginger, peeled and grated
1 whole, ripe avocado, peeled and chopped
2 tablespoons fresh lemon juice
2 tablespoons olive oil
2 teaspoons Tamari soy sauce or Bragg's Amino Acids
1/2 cup cashews, raw, chopped
Wash, de-stem and chop kale; place in large bowl. Add lemon juice and avocado, and with your hands mix together until the avocado is smooth. Add the remaining ingredients and mix well. Serve immediately.
Per Serving: 190 Calories; 15g Fat (66.6% calories from fat); 4g Protein; 13g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 127mg Sodium
Wonder vegetable: Leafy green vegetables are wonder foods. We would all be so much healthier if we ate dark green leafy greens every day. Kale is high in Vitamins K, A and C as well as an excellent source of manganese and dietary fiber. Kale is thought to be protective against certain types of cancer such as lung, colon, bladder, breast and ovarian.
Serving suggestions: In the summer I slice some beautiful tomatoes and serves this salad on top. I also stuff pita bread with this salad. Delicious!
Halibut or Salmon Sauté
This wonderful served on basmati brown rice with a spinach salad. Simple and delicious.
Serves 3
1 pound halibut or salmon
Sea salt and pepper
2 tablespoons olive oil, divided
1 cup carrots, thinly sliced
1 cup celery, thinly sliced
1 cup green onions, thinly sliced
1 cup broccoli florets
1/4 teaspoon sea salt
1 teaspoon fresh ginger root, grated
1/4 cup chicken broth or water
2 teaspoons cornstarch or arrowroot
1 teaspoon grated lemon, or lime peel
Remove skin and bones from halibut; cut into 1-inch cubes. Season halibut with salt and pepper. Sauté in 1 tablespoons oil until barely cooked; about 5 minutes, remove halibut or salmon from skillet.
Sauté vegetables in remaining oil until al dente. Return halibut to skillet. Add salt and ginger. Combine chicken broth, cornstarch and lemon peel; add to fish mixture. Cook and stir until thickened and halibut flakes when tested with a fork.
Per Serving: 295 Calories; 13g Fat (39.0% calories from fat); 34g Protein; 11g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 300mg Sodium.
Nutrition: Halibut is a good source of tryptophan (remember how that Thanksgiving turkey makes you sleepy; that’s the tryptophan.) as well as selenium, protein, vitamin B3 and heart healthy Omega 3’s.
Salmon or Chicken en Papillote
En Papillote means "in paper"… as in parchment paper. You may use any kind of fish or tofu or a pounded chicken breast (bake for 25-30 minutes.) This may be made earlier in the day and kept in the refrigerator; great for parties. Be sure to take the skin off the salmon.
Serves 1
6 ounces salmon fillet, skin removed, washed and dried
1 tablespoon white wine
1/2 teaspoon toasted sesame oil
1/2 teaspoon ginger, freshly grated
1/8 teaspoon sea salt
Pepper, to taste
1 cup spinach leaves, washed and dried
2 stalks asparagus, sliced in half
2 slices red bell pepper, thinly sliced
Mix the white wine, toasted sesame oil, grated ginger, sea salt and pepper in a small bowl.
Meanwhile, cut a piece of parchment paper to about 18" long. Weight down the edges and place the washed and dried spinach leaves on one side of the paper.
Place the skinned salmon fillet atop the leaves. On top of the salmon place the asparagus and red pepper. Drizzle with the sauce.
Bring up the parchment paper and crimp edges to close tightly. Place on baking sheet and place in a preheated 375-degree oven for 20 minutes.
You may open at the table if you like. It's very pretty. Be careful of the steam.
Per Serving: 289 Calories; 7g Fat (20.7% calories from fat); 38g Protein; 19g Carbohydrate; 6g Dietary Fiber; 88mg Cholesterol; 379mg Sodium.
Serving Ideas: Change the vegetables with the season or simply use this same format with just vegetables!
Examples of Healthy Snacks
Half an apple with 2 teaspoons of peanut or almond butter
An orange and a few raw almonds or walnuts
1/3 cup of unsweetened applesauce with 1 slice of whole-grain toast, cut into 4 strips for dunking
Popcorn, seasoned with herbs, garlic, nutritional yeast and a bit of olive oil. Remember to avoid using microwaves.
Plain yogurt with berries
A small tossed salad with lettuce, tomato, cucumber, or whatever is in season, tossed with lemon juice or balsamic vinegar and flax or olive oil.
Hummus or bean dip and veggies or baked whole-wheat pita bread or whole grain crackers.
A small smoothie made with fresh fruit (toss in some spinach leaves!) and whey powder.
Baked Mochi with unsweetened apple butter
Sushi made with brown rice and slices vegetables (cucumbers, carrots, green onion, red pepper, avocado.)
Here’s to the health of your baby and you!
Patty
Patty James has her Master's Degree in Nutrition, is a certified Natural Chef and is the Founder of the first Certified Organic Cooking School in the country. She has developed The Patty James Health Guide, a tool for understanding nutrition and portion sizes. |
August 16, 2010
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