Breakfast is the most important meal of the day. Not only will this first meal give you that extra push to get going, but it also wakes up your metabolism to start burning those extra calories! Here's some quick, filling, and healthy ideas to start your day with: * Light Natural Yogurt mixed with 1/2 cup fruit (sliced strawberries, raspberries, blueberries) * Egg white omelet w/ veggies (onions, tomatoes, spinach) * Egg white omelet sprinkled with oats while cooking and topped with natural or low fat nutty butter (peanut or almond) * Oatmeal (not instant) with dried fruit (no sugar added raisins, cranberries, cherries, apples) or 1/2 cup pumpkin puree (add cinnamon, pumpkin spice, vanilla, etc) lightly sprinkled with chopped pecans (I go for honey glazed) * 2 pieces of Whole Wheat Toast (I like the double fiber and low calorie types) spreaded with low fat (2% or less) cottage cheese and drizzled lightly with honey Breakfast Bars a healthy alternative to breakfast or snack on the go - aim for low fat and high fiber bars My choice : Kashi Pumpkin Pie Bars (120 calories, 3 g fat, 4 g fiber, 4 g protein) Coffee Accessories Bring your own fat free, sugar free, or low/no calorie add-ins – they usually only carry the regular add-ins in hotels! My choice : Fat free or sugar free French Vanilla Coffee-mate and Ideal or Splenda no calorie sweetener packets Sugar Free Flavor Packets best way to get your water in for the day My choice : Sugar Free Kool-aid or Diet Raspberry Snapple Tea Fruit fills you up and get your daily dose even when away from home – stop by a local grocery store to keep some on hand My choice : Apples, Bananas, and Oranges are easy and not messy plus Dried Fruit and Nut Mix Scoop some fruit and nut mix from the bulk section of your grocery store to add some energy the healthy way while you are away – go for raw nuts and lower sugar dried fruit – most bulk sections have the nutrition facts on the containers so watch what you get My choice : Raw/unsalted/no oil – pistachios (healthiest nut), almonds, pumpkin seeds; Unsweetened berries, apples, pineapple chunks I’ve always heard a lot of debate about the use of artificial sweeteners. For me, I use them daily! Splenda in my coffee and baking, growing up using Equal and Sweet-n-Low in iced tea, drinking diet drinks all the time, using sugar free flavor packets in my water, and consuming numerous other products full of artificial sweeteners instead of real sugar. Since I consume SO many of these products I began to wonder... is it harmful to keep the sweetness but not the calories and weight? Can we not have sweet foods without the calories PLUS be healthy and thin too? Here is some information I dug up that was really helpful to answer my questions and stumbled across some interesting finds! Sucralose (Splenda) Splenda = artificial sweetener sucralose + maltodextrin (adds bulk) Substituted cup-for-cup for sugar in recipes 600 times sweeter than sugar Pros: no calories, not considered a carbohydrate by the body, no effect on blood sugar levels Heat doesn't lessen the sweet taste – can bake and cook with it Has the least controversy buzz from watchdog or consumer groups FDA concluded sucralose had no toxic or carcinogenic effects and no reproductive or neurologic risk Cons: The bulking agents used can add around 12 calories per tablespoon of the mixture which the package does not list Changes texture and may add an ''artificial'' taste when used in baking Organ damage found in “preliminary animal research” Saccharin (Sweet'N Low) 300 times sweeter than sugar Organic molecule made from petroleum Pros: Heat doesn't affect sweetness FDA placed ban on saccharin in 1977 (male lab rat got bladder cancer), no ban was enacted, warning label dropped in 2000 Cons: Since 1981, government reports have listed saccharin as an ''anticipated human carcinogen'' Aspartame (NutraSweet and Equal) Combo of two amino acids (phenylalanine and aspartic acid) and methanol 180-200 times sweeter than sugar 70% of our aspartame intake comes from soft drinks FDA set the acceptable daily intake (ADI) at 50 mg per kilogram of body weight which equals about 4 cans of diet soda or 9 (8-ounce) glasses of fruit drink made from powder Pros: Each gram has 4 calories - but adds almost no calories to foods or drinks since small amounts are used FDA first approved in 1981 and has evaluated the sweetener 26 times since FDA approved use as a general-purpose sweetener in foods and beverages in 1996 AMA's Council on Scientific Affairs stated that ''available evidence suggests that consumption of aspartame by normal humans is safe and is not associated with serious adverse health effects.'' FDA guidelines show that it can be safe for pregnant women Cons: Cannot bake or cook with – breaks down when exposed to heat Claims have been made of skin reactions to respiratory problems, but this has been difficult to prove in studies Acesulfame-K (Sunette or Sweet One) K refers to the mineral potassium 200 times sweeter than sugar FDA approved as a tabletop sweetener and an additive to desserts, confections, and alcoholic beverages Pros: Government agencies claim that it does not increase the risk of cancer Does not affect blood-sugar levels Used in cooking and baking Not broken down during digestion and is excreted from the body unchanged FDA guidelines show that can be safe for pregnant women Cons: Can have a bitter taste Center for Science in the Public Interest believes tests did not correctly study the risks of cancer Stevia (stevioside) An herb stemming from a South American plant 250 to 300 times sweeter than sugar Calorie free Sold in powdered extract or liquid form Pros: Used in South America for centuries and in Japan for the past 30 years Cons: 1980s studies found that in few cases DNA changes occurred when tested with a certain bacteria FDA approved in 2008 after political pressure from consumer product corporations like Coca-Cola and Pepsi Sorbitol, Mannitol Sugar alcohols are found in nature (like fruits and berries) and commercially made Absorbed partially and slowly – why it can cause diarrhea Pros: FDA has states that it is ''generally recognized as safe'' Cons: Some people experience a laxative effect if they consume more than 49 grams of sorbitol or more than 19 grams of mannitol. What have I learned from this information? No one truly can prove whether or not the sweeteners are good, safe, or bad for you. In my opinion, we should moderate our intake – just like any other food or drink that we may consume. I know I will keep using small amounts to keep things sweet without the calories…we all know that I love sweet foods and keep that scale down too! Information found from http://www.medicinenet.com/script/main/art.asp?articlekey=56790&pf=3&page=2 Halloween Tips 10/30/2009
1. Instead of buying candy to give out to trick-or-treaters, hand out small toys, tattoos, stickers, fruit snacks, raisins, etc so you don't end up eating the leftover candy! 2. Craving candy? Snack on dried fruit or roast up a marshmellow - satisfies your sweet tooth without ruining your diet! 3. Add some healthy orange foods to your diet to celebrate : pumpkin, sweet potato, carrots, bell pepper, squash, orange, apricots, and more! 4. Jam out and dance to the monster mash or thriller - you'll have fun plus burn a couple extra calories. 5. Have the party at your place. Put out healthy snacks like light popcorn, veggies, apples, and more! 6. Going to a party? Eat a snack or light meal before, pick up a small plate to limit goodies, make healthy choices, and grab a diet drink to keep your hands busy. Important Information on Food Choices 10/28/2009
My boyfriend received this information from an email work yesterday on various types of food. I found the information to be very beneficial and gives great ideas on what healthy foods you can add to your diet! Apples Protects your heart - prevents constipation - Blocks diarrhea - Improves lung capacity - Cushions joints Apricots Combats cancer - Controls blood pressure - Saves your eyesight - Shields against Alzheimer's - Slows aging process Artichokes Aids digestion - Lowers cholesterol - Protects your heart - Stabilizes blood sugar - Guards against liver disease Avocados Battles diabetes - Lowers cholesterol - Helps stops strokes - Controls blood pressure - Smoothes skin Bananas Protects your heart - Quiets a cough - Strengthens bones - Controls blood pressure - Blocks diarrhea Beans Prevents constipation - Helps hemorrhoids - Lowers cholesterol - Combats cancer - Stabilizes blood sugar Beets Controls blood pressure - Combats cancer - Strengthens bones - Protects your heart - Aids weight loss Blueberries Combats cancer - Protects your heart - Stabilizes blood sugar - Boosts memory - Prevents constipation Broccoli Strengthens bones - Saves eyesight - Combats cancer - Protects your heart - Controls blood pressure Cabbage Combats cancer - Prevents constipation - Promotes weight loss - Protects your heart - Helps hemorrhoids Cantaloupe Saves eyesight - Controls blood pressure - Lowers cholesterol - Combats cancer - Supports immune system Carrots Saves eyesight - Protects your heart - Prevents constipation - Combats cancer - Promotes weight loss Cauliflower Protects against Prostate Cancer - Combats Breast Cancer - Strengthens bones - Banishes bruises - Guards against heart disease Cherries Protects your heart - Combats Cancer - Ends insomnia - Slows aging process - Shields against Alzheimer's Chestnuts Promotes weight loss - Protects your heart - Lowers cholesterol - Combats Cancer - Controls blood pressure Chili peppers Aids digestion - Soothes sore throat - Clears sinuses - Combats Cancer - Boosts immune system Figs Promotes weight loss - Helps stops strokes - Lowers cholesterol - Combats Cancer - Controls blood pressure Fish Protects your heart - Boosts memory - Protects your heart - Combats Cancer - Supports immune system Flax Aids digestion - Battles diabetes - Protects your heart - Improves mental health - Boosts immune system Garlic Lowers cholesterol - Controls blood pressure - Combats cancer - Kills bacteria - Fights fungus Grapefruit Protects against heart attacks - Promotes Weight loss - Helps stops strokes - Combats Prostate Cancer - Lowers cholesterol Grapes Saves eyesight - Conquers kidney stones - Combats cancer - Enhances blood flow - Protects your heart Green tea Combats cancer - Protects your heart - Helps stops strokes - Promotes Weight loss - Kills bacteria Honey Heals wounds - Aids digestion - Guards against ulcers - Increases energy - Fights allergies Lemons Combats cancer - Protects your heart - Controls blood pressure - Smoothes skin- Stops scurvy Limes Combats cancer - Protects your heart - Controls blood pressure - Smoothes skin - Stops scurvy Mangoes Combats cancer - Boosts memory- Regulates thyroid - aids digestion - Shields against Alzheimer's Mushrooms Controls blood pressure - Lowers cholesterol - Kills bacteria - Combats cancer - Strengthens bones Oats Lowers cholesterol - Combats cancer - Battles diabetes - prevents constipation - Smoothes skin Olive oil Protects your heart - Promotes Weight loss - Combats cancer - Battles diabetes - Smoothes skin Onions Reduce risk of heart attack - Combats cancer - Kills bacteria - Lowers cholesterol - Fights fungus Oranges Supports immune systems - Combats cancer - Protects your heart - Straightens respiration Peaches prevents constipation - Combats cancer - Helps stops strokes - aids digestion - Helps hemorrhoids Peanuts Protects against heart disease - Promotes Weight loss - Combats Prostate Cancer – Lowers cholesterol - Aggravates Diverticulitis Pineapple Strengthens bones - Relieves colds - Aids digestion - Dissolves warts - Blocks diarrhea Prunes Slows aging process - prevents constipation - boosts memory - Lowers cholesterol - Protects against heart disease Rice Protects your heart - Battles diabetes - Conquers kidney stones - Combats cancer - Helps stops strokes Strawberries Combats cancer - Protects your heart - boosts memory - Calms stress Sweet potatoes Saves your eyesight - Lifts mood - Combats cancer - Strengthens bones Tomatoes Protects prostate - Combats cancer - Lowers cholesterol - Protects your heart Walnuts Lowers cholesterol - Combats cancer - boosts memory - Lifts mood - Protects against heart disease Water Promotes Weight loss - Combats cancer - Conquers kidney stones - Smoothes skin Watermelon Protects prostate - Promotes Weight loss - Lowers cholesterol - Helps stops strokes -Controls blood pressure Wheat germ Combats Colon Cancer - prevents constipation - Lowers cholesterol - Helps stops strokes - improves digestion Wheat bran Combats Colon Cancer - prevents constipation - Lowers cholesterol - Helps stops strokes - improves digestion Yogurt Guards against ulcers - Strengthens bones - Lowers cholesterol - Supports immune systems - Aids digestion The Sweet Potato 10/27/2009
You usually only see or think of sweet potatoes this time of year as the days get colder, shorter, and closer to Thanksgiving. However, sweet potatoes are delicious and are ranked as the number one super food according to the Center for Science in the Public Interest (CSPI). Not only are they sweeter, and in my opinion much much tastier than most veggies, they are packed vitamin A (beta-carotene), vitamin C, fiber, vitamin B6, potassium and iron. The reason why sweet potatoes are orange is because of beta-carotene, "an antioxidant that converts to vitamin A in your body and switches on DNA that's in charge of producing new skin cells and shedding old ones" (self.com). My favorite fact that I have found about this orange veggie : the beta-carotene in each sweet potato eats up all those free radicals "that cause DNA mutations that can lead to wrinkles" (self.com). Sign me up for this veggie immediately!!! Studies have also proven that they contain a good amount of antioxidants because of their unique root. Antioxidants are known for riding the body of free radials which are "are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer" (whfoods.org). Sweet potatoes are completely different from your normal potato. Both potatoes contain vitamin C, a good source of copper, fiber, vitamin B6, and potassium. However, sweet potatoes are a greater source of manganese and iron. The sweet potato is even in a completely different veggie family which does not contain nightshade alkaloids like baking potatoes which can trigger allergy symptoms (whfoods.org). Reader's Digest even states that if you eat a sweet potato instead of a regular ole' potato "your blood sugar will rise 30 percent less". After researching the many studies and articles over sweet potatoes, it is really incredible how great a sweet potato is for you. I definitely plan now on snacking on this sweet veggie all year round! There are a ton of recipes out there for sweet potatoes, but here is a quick and sweet fix to try it out: 1) Wash and dry the sweet potato - prick at least 4 times with a fork or knife. 2) Bake at 350 degrees for 35-40 minutes in aluminum foil OR microwave in a wet paper towel on the potato setting for 2 pieces (8 minutes - flip over at 4 minutes). 3) Slice open or mash and add cinnamon, nutmeg, vanilla extract/sugar free syrup, and splenda. 4) Enjoy! Eat Healthy Even If You Are Sick 10/20/2009
I always worry that I will lose focus on my diet and gain weight when I’m sick. When I get a bad cold I usually tend to lie around the house and snack constantly because I’m bored. In my research and study do to my recent cold that put me in bed for a day, I found some ways to maintain my diet and not put on pounds by following some simple suggestions: Eat Protein Prevents muscle loss – so all that work in the gym won’t be to waste! Repairs and builds cells which is much needed when you are sick. Fills you up – studies prove that protein satisfies you and decreases hunger more than fats or carbs ( results show people ate 10% less) Food options : Lean meats (chicken, pork, beef, fish, and lamb), eggs, cheese, beans, soy products (tofu), and nuts I keep light soups on stock (chicken vegetable, Black bean, Gumbo), make egg white omelets, and eat low fat lunch meat. Get Enough Calories When sick you’re body is working harder so you may need more calories. Like me and your snacking because you are just home and bored? Turn on a movie and lay in bed to keep your mind busy. Also, drink plenty of fluids to keep you hydrated and your stomach full. Eat Fiber Eating fiber is hard enough to remember to begin with, so when you are sick remember to fiber up! Eat your daily dose of fruits, vegetables, and whole grains to stay on track. How I get my fiber in? I make fiber packed muffins (see the Bread page), munch on double fiber toast with low fat cottage cheese on top, eat fiber rich cereal mixed with light fiber cereal, and take fiber chewables. Get Nutritients Vitamins and minerals are important for your health. Make sure you are getting your recommended daily dose – always take your multivitamin. Hate pills? vitamins – they aren’t just for kids either. Eat foods that are rich in nutrients – I make sure to eat plenty of fruits and veggies. Try an orange – it’s loaded with vitamin C to help fight colds. Information from this blog and more on eating healthy when sick at : http://www.webmd.com/diet/guide/healthy-eating-when-you-are-sick http://www.webmd.com/fitness-exercise/guide/benefits-protein Don't put on those seasonal pounds! 10/18/2009
It's fall - my favorite season of all! However, this time of year usually is filled with weekly festivities and those delicious foods I've been craving all summer long. Here are some tips that definitely help me to not put on those dreaded extra pounds : 1 ) Before going to a party I eat a healthy snack or small meal to fill me up so I don't snack on those fatty appetizers. 2 ) Bring a veggie plate or healthy appetizer/dish/dessert to the party - then you will have a great snack that won't effect your diet! 3 ) Keep a no calorie drink in your hand - keeps your hands busy, you won't consume extra calories, and your hands will be too full to hold a plate full of food. 4 ) Exercise before you go out - if you put out your work out later there's a change you won't get it done if the party runs longer than expected. 5 ) Bring gum or mints - keep your mouth busy in times of desperation. 6 ) Walk after grubbing on goodies - you will feel a lot better plus walk those bad treats you just had to try. 7 ) Strategize how many drinks or how much food you will let yourself have before you go - portion control definitely helps in your diet. Apple Cider Vinegar 10/15/2009
I’ve been hearing a lot about how Apple Cider Vinegar can help with weight loss. I am always weary of any new or fad diet – they usually never work, are a waste of time, and I gain the weight and more back. However, a friend recently told me that they had luck using white vinegar for their digestive issues so I decided to look into it. Here is what I found... Apple Cider Vinegar Contains : · Potassium – can prevent brittle teeths, hair loss and runny noses · Pectin – helps to regulate blood pressure and reduce bad cholesterol · Malic Acid – properties of being anti-viral, anti-bacterial & anti-fungal · Calcium – helps create strong bones and teeth · Ash – aids your body in maintaining proper pH levels for a healthy alkaline state · Acetic Acid – slows the digestion of starch which can help to lower the rise in glucose that commonly occurs after meals Scientific Evidence of Benefits : · Diabetes - may help lower glucose levels · High cholesterol - could lower cholesterol (study was done on rats – not people) · Could lower blood pressure and risk for heart disease · Cancer - vinegar may be able to kill cancer cells or slow their growth · Weight Loss - might help people feel full and more satisfied Possible Other Benefits : · 1 tbsp ACV + 4 oz water after a meal = possible natural remedy for heartburn · May help improve bowel irregularity · Could help clear up skin conditions and blemishes · May help with joint pain and stiffness · Helps to break down fats so that your body can use them rather than store them · Good for pets - has been used to help control fleas and promote a healthy shiny coat How to use : Since apple cider vinegar is an unproven treatment, there are no official recommendations on how to use it. Some suggestions are to take 2 tsp a day (mixed in a cup of water or juice) or a 285 mg tablet. Risks : · Highly acidic - always dilute with water or juice · Long-term use could lower low potassium levels and bone density · Could interact with diuretics, laxatives, and medicines for diabetes and heart disease · Vinegar contains chromium, which can alter your insulin levels – diabetics check with doctor before use Information found on : http://www.globalhealingcenter.com/natural-health/the-benefits-of-apple-cider-vinegar/ http://www.webmd.com/diet/apple-cider-vinegar So since I am extremely curious about the weight loss and digestive benefits of this vinegar I have decided to test it out in a one week study. Concoction : 4 oz heated water + 1 tsp ACV + 1/2 tbsp Splenda + 1/2 tbsp sugar free (praline) syrup Plan : Take concoction before every meal Results : Started 6:30 AM 10/15/09 UPDATE 11/3/2009 : Decided that my enamel on my teeth was more valuable than trying to "slowly" lose a couple extra pounds. Not a great weight loss tool I think - BUT great for sore throats when combined with water, splenda or sugar free syrup, and a little heat!!! Sugar Free Syrups 10/13/2009
I use sugar free syrups to cut calories, add flavor , and get some extra sweetness to my coffee creations. Sugar free syrups have no calories....actually they don't have anything else but about 10 mg of sodium per tablespoon of syrup - an amount too small to even care about. So I got to thinking...I use these syrups daily in my coffee so why not use them in foods as well?! I started to test this idea in my mission for the best healthy muffin....and it worked!!! When reviewing "regular" and unhealthy recipes for research and ideas, I replaced the recommended sugar dosage with Splenda, added 1/4 cup of sugar free vanilla syrup, and omitted the vanilla extract. Results: Delicious! Try my Cherry Almond Muffin recipe if you don't believe me. I can't wait to try out other syrups - there are sooo many to choose from! Since my local grocery store only carried sugar free vanilla and hazelnut in the coffee aisle I went online. I was able to find so many flavors like Pumpkin Pie, Praline, Eggnog, French Vanilla, and Coconut. I got so excited that I did in fact order all 5 of those flavors! My boyfriend thought I was crazy when they first came in the mail, but when he saw what I made with them he was very impressed. Definitely worth ordering a few to keep on hand (they have a long shelf life) and use in your favorite recipes. I'm going to try them out next in my search for an awesome brownie recipe! | AuthorI am a lover of all that is ArchivesCategories |
RSS Feed