Healthy Meal Guide

Nutrition and Fitness Management


Healthy eating makes you feel better and look better. This video by syndicated columnist Rita Heikenfeld shows you recipes, cooking tips and is a guide to healthy eating.


Fat Fighter Food League

Nutrition and Fitness Management

The only way to keep up with the latest about low-calorie meals is to constantly stay on the lookout for new information. If you read everything you find about low-calorie meals, it won’t take long for you to become an influential authority.

You can see that there’s practical value in learning more about low-calorie meals. Can you think of ways to apply what’s been covered so far?

Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy.

Every time you toss a low-calorie food into the cart, you’re taking responsibility for losing weight — even before you sit down to a meal.

There’s a very simple formula for low-calorie eating: Stock up on low-calorie staples. These are the basic packaged, canned, and frozen ingredients that you’ll reach for to create tasty, healthful, low-calorie meals anytime.

The Fundamental Food List is a menu of the lowest-calorie produce, soups, sauces, condiments, marinades, dressings, dips, candies, desserts, and beverages available. Stuff your pantry, refrigerator, and freezer with them, and reach for them anytime. Feel free to go to the foods on the Food List when you want a snack or are planning a meal. Eat any amount of them for any reason. When the Food List becomes the core of your eating — in other words, the main dish around which you build your meals — you’ll have no trouble staying thin for life.

The Fundamental Food List:

Fruits and Vegetables
All fruits and vegetables — raw, cooked, fresh, frozen, canned — belong on the Fundamental Food List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.

Soups
You’ve heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying. For many people, they are more satisfying than raw vegetables, while many give you all the benefits of veggies (if you choose the soups chock full of vegetables). They are inexpensive, convenient, easy, and quick to make. Soups don’t make you feel like you’re on a diet. Above all, soups are versatile. They can serve as a snack, as part of a meal, or as a cooking ingredient.

Sauces, Condiments, and Marinades
Put the following items at the very top of your shopping list. They’re invaluable for adding flavor, moisture, texture, and versatility to every food and every meal.

  • Salad dressings: oil-free or low-calorie (light or lite)
  • Mayonnaise: fat-free or light
  • Sour cream and yogurt: fat-free, plain, or with NutraSweet (or low-fat nondairy substitutes)
  • Mustards: Dijon, Pommery, and others
  • Tomato puree, tomato paste, and tomato sauce
  • Clam juice, tomato juice, V8 juice, and lemon or lime juice
  • Butter Buds or Molly McButter
  • Cooking sprays (such as Pam) in butter, olive oil, garlic, or lemon flavors
  • Vinegars: balsamic, cider, wine, tarragon, and others
  • Horseradish: red and white
  • Sauces: salsa, cocktail sauce, tamari, soy sauce, A1, Worcestershire sauce, barbecue sauce, ketchup, duck sauce, chutney, relish, and others
  • Onion: fresh, juice, flakes, and powder
  • Garlic: fresh, juice, flakes, and powder
  • Herbs: any and all, including basil, oregano, tarragon, thyme, rosemary, marjoram, dill, chives, sage, and bay leaves
  • Spices: any and all, including cinnamon, cloves, ginger, cumin, nutmeg, coriander, curry, paprika, and allspice
  • Extracts: vanilla, almond, peppermint, maple, coconut, cocoa powder, and others

Dressings and Dips
I recommend fat-free or light dressings and dips. The light category — low-fat, reduced-fat, and low-calorie — is midway between totally fat-free and regular, and it’s often more pleasing to the palate than fat-free.

Dressings can be used as all-purpose condiments, dips, toppings, even cooking liquids. They already contain a mixture of ingredients, so just slather them on vegetables, seafood, and pretty much anything else. Or cook with them to make up for the lack of butter or oil.

I recommend keeping several varieties of dressings and dips on hand, including at least one creamy version. Try brushing a light creamy dressing on seafood, then broiling; the dressing adds moisture and flavor.

Candy
Yup, candy. The real thing — not the dietetic variety — is best when your sweet tooth starts aching. Dietetic candies have almost as many calories as regular candies, often lack flavor, and are an incentive to eat more. Stick to the real thing.

  • Chewing gum or gum balls: any and all
  • Hard candy: any and all, including sour balls, candy canes, lollipops such as Tootsie Pops or Blow Pops, Jolly Ranchers, Werther’s Original, and TasteTations

Frozen Desserts
Any fat-free frozen yogurt, frozen nondairy substitute, or sorbet is a fine addition to the freezer. Try the lower-calorie choices. Here are some examples:

  • Soft serve: up to 25 calories per ounce, including Skimpy Treat; TCBY, Colombo nonfat frozen yogurt, and Tofutti
  • Hard pack: up to 115 calories per 1/2-cup serving, including Sharon’s Sorbet, Low-Fat Tofutti, all Italian ices, and Sweet Nothings
  • Frozen bars: Creamsicles, Fudgsicles, and Popsicles; any others containing up to 45 calories per bar, including Welch’s Fruit Juice Bars, Weight Watchers Smart Ones Orange Vanilla Treats, Tofutti Chocolate Fudge Treats, Weight Watchers Smart Ones Chocolate Mousse, Dolly Madison Slender Treat Chocolate Mousse, and Yoplait
  • Individually packaged frozen bars: up to 110 calories each, including FrozFruit, Hagen-Dazs bars, and Starbucks Frappuccino Blended Coffee Bars

Beverages
Avoid beverages labeled “naturally sweetened” or “fruit-juice sweetened,” but help yourself to these:

  • Unsweetened black coffees and teas
  • Diet teas and juices: Crystal Light, Diet Snapple, Diet Natural Lemon Nestea, Diet Mistic, and others
  • Noncaloric flavored waters: orange, chocolate, cream, cherry-chocolate, root beer, cola, and other flavors of bottled or filtered water
  • Seltzer: plain or flavored, but check the calorie count if the product is labeled “naturally sweetened,” since this usually means that the product has sugar in one form or another
  • Hot cocoa mixes: 20 to 50 calories per serving, including Swiss Miss Diet and Fat-Free and Nestle Carnation Diet and Fat-Free; avoid cocoa mixes with 60 or more calories per serving

Let’s Go Shopping
Today’s supermarkets are filled with choices for the weight conscious. Here are some of the lowest-calorie choices for a variety of food categories that aren’t covered in the Food List.

Cereals

  • Cheerios: a whole grain cereal with 110 calories and 3 g fiber per cup
  • Kellogg’s All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup
  • Original Shredded Wheat: 80 calories and 2.5 g fiber per biscuit
  • Fiber One: 60 calories and 14 g fiber per 1/2 cup
  • Wheaties: 110 calories and 2 g fiber per cup
  • Whole Grain Total: 110 calories and 3 g fiber per 3/4 cup

Spreads

  • Peanut butter
  • Low-sugar or sugar-free jams and jellies with 10 to 40 calories per tablespoon

Breads

  • Light breads with 40 to 45 calories per slice: oatmeal, premium white, wheat, rye, multigrain, sourdough, Italian
  • Whole grain regular breads or rolls

Rice and Pasta

  • Whole wheat/whole grain pastas: Hodgson Mill, Ancient Harvest
  • Brown rice
  • Whole wheat couscous
  • Pearled or hulled barley
  • Other whole grains: quinoa, whole grain cornmeal, kasha, bulgur, millet

Frozen Meals

  • Low-calorie frozen breakfast foods such as those from Kellogg’s, Aunt Jemima, and Pillsbury—and a special mention for the low-calorie, whole grain offerings from Van’s
  • Low-calorie, vegetable-focused frozen meals in the 150- to 350-calories-per-package range, especially the Amy’s brand

Beans

  • All beans, dried or canned
  • Health Valley canned bean/chili combinations
  • Low-fat or fat-free refried beans

Snacks

  • Make it a point to eat starchy, crunchy snacks only in conjunction with a food from the Food List. For example, have fruit with popcorn or soup with crackers. Fill up on the former, and go easy on the starchy snack.

Protein Foods

  • Legumes: beans, peas, lentils, chickpeas
  • Soy products: bean curd/tofu, meat-replacement products by Boca, Gardenburger, Yves, and Lightlife
  • Seafood: fresh (do not fry!), smoked, canned, frozen.

As your knowledge about low-calorie meals continues to grow, you will begin to see how low-calorie eating fits into the overall scheme of things. Knowing how something relates to the rest of the world is important too.


Motivate Yourself With Healthy Snacks

Diet Recipes

This article explains a few things about recipes, and if you’re interested, then this is worth reading, because you can never tell what you don’t know.

The more authentic information about recipes you know, the more likely people are to consider you a recipes expert. Read on for even more recipe facts that you can share.

Eating right and maintaining a healthy weight is not all that difficult. In fact, I am very sure most of you already know pretty well what is best. By cooking healthy meals from weight loss recipes and participating in sports activities, you should find losing weight not a problem at all.

Start by adopting an approach for losing weight naturally. Stick to a diet that is high in complex carbohydrates and fibre, but moderate in protein, and low in fat. I have included some free weight loss recipes for you to demonstrate how to achieve that.

Many people believe that “no fat” means “non-fattening.” However, the truth is, you are often getting just as many calories from the no-fat version, and those calories may not coming from fat. So, do not be misled and start to believe that you can eat any amount of the foods that are advertised as “fat-free”. Instead, eat healthy food prepared using the weight loss recipes.

The best way to respond to hunger is with healthful snacks such as a slice of whole-grain toasted bread. Instead of skipping meals, eat snacks. Just remember that if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. Learn to cook healthy and delicious from weight loss recipes. That is also one way to motivate yourself.

Below are some simple weight loss recipes for healthy snacks.

Avocado-Cheese-Flavoured Tuna:

Ingredients:

1 cucumber
1 small tin of flavoured tuna
1 avocado block cheese (your choice depends on your preference)

How to Prepare:

Quite easy. You can use cucumber as a substitute for cracker biscuits.

Slice the cucumber to reasonable thickness. Put a slice of cheese on the cucumber. Then some avocado then finally some flavoured tuna on top. Great snack!

Zero Carbs Chicken Wings:

Ingredients:

3 lbs. chicken wings
6 T. Hot Sauce
1 Stick Butter
2 qts. cooking oil
Lawry’s Seasoned Salt

How to Prepare:

WINGS: Cut whole wings at joints and discard tips. Sprinkle wings liberally with Lawry’s Seasoned Salt. Deep fry until golden brown and crispy. Drain on paper towels.

SAUCE: Combine melted butter and hot sauce in a large bowl, mix well. Add wings and coat evenly.

This recipe is for mild wings – add extra hot sauce for more heat. Serve with blue cheese and celery.

Bacon and Cheese Stuffed Mushrooms:

Ingredients:

8 oz cream cheese,
softened 5 or 6 slices of bacon,
fried crisp
1 small onion, chopped – or less
15-20 large mushrooms

How to Prepare:

Preheat oven to 350.Take the stems out of your mushrooms, reserving 4 or 5. Clean your mushrooms well and set aside.

Chop your onion well, and chop up the reserved stems.

Fry your bacon til crisp, reserving the grease. Cook your onion and stems until tender in the bacon grease. Drain the grease and add onions/stems to the softened cream cheese. Crumble your bacon in cheese mixture. Combine well. Scoop some into each mushroom cap. Bake for about 10-15 minutes on baking sheet with edges, then broil to brown the tops. YUMMY! Great refrigerated and reheated in oven the next day!

Of course, it’s impossible to put everything about recipes into just one article. But you can’t deny that you’ve just added to your understanding about recipes, and that’s time well spent.


Chocolate Peanut Butter Fudge

Diet Recipes

There are many ways to prepare delicious foods that most people can’t believe are actually healthy for you. If you have a sweet tooth, surely you’ve tried to find ways to still enjoy sweet treats, but also try to make them healthier than typical junk food desserts.

The major problem with most so-called “healthy” desserts is that most companies attempt to make them healthier by reducing the fat content and thereby increasing the sugar content or artificial sweeteners… there’s nothing healthy about either of those!

Below is the healthy chocolate-peanut-butter fudge recipe that takes only 5 minutes to make and is really simple. The great thing is that you don’t have to use no added sugars, no artificial sweeteners, and all healthy fat sources. You’ll see why below.

Chocolate-Peanut-Butter Fudge (peanut butter can be omitted if you prefer plain chocolate):

  • Extra dark chocolate bar (3-4 oz bar works well — look for at least 70% cocoa content, between 70-85% — this minimizes the sugar content)
  • 4 or 5 Tbsp of your favorite organic nut butter (almond butter, cashew butter, peanut butter all work well)
  • 2/3 to 3/4 cup of organic coconut milk (great source of healthy saturated fats from medium chain triglycerides – MCTs)
  • 2 tbsp rice bran (additional healthy fiber source)
  • 2 tbsp oat bran (more healthy fiber including soluble fiber)
  • 1/2 cup raw pecans, almonds, or walnuts (yes, more healthy fats, antioxidants, and tons of vitamins/minerals)
  • 1/2 cup dried cranberries or raisins (optional based on your tastes)
  • 1 tsp vanilla extract
  • a little stevia to lightly sweeten (stevia is a natural non-caloric sweetener as opposed to harmful artificial sweeteners)

Start with the coconut milk, nut butter, and chocolate bar in a medium saucepan and put it on the lowest heat possible. Continuously stir as the chocolate, coconut milk, and nut butter melts together. Once these melt together add in all of the other ingredients and stir together very well.

Once everything is mixed well together, spread the mixture onto some waxed paper laid out in a baking dish and throw it in the fridge to solidify.

Now you have the healthiest chocolate fudge ever known to man!

Keep in mind that you still need to keep your serving portions small because this is still a calorie-dense snack even though it is super-healthy. The good news is that it is lower in sugar and calories than typical fudge and has loads more nutrition than any typical fudge.


Healthy Banana Smoothie Recipes

Diet Recipes

The following article covers a topic that has recently moved to center stage-at least it seems that way. If you’ve been thinking you need to know more about it, here’s your opportunity.

Hopefully the information presented so far has been applicable. You might also want to consider the following:

Are you a smoothie lover? Looking for some new smoothie recipes that use bananas? If so, I would like to share 6 of my favorite banana flavored smoothie recipes with you.

Why are banana smoothies good for you? Bananas are high in potassium and low in sodium making them the ideal healthy fruit. Bananas are great for reducing depression, achieving bone and intestinal health, and for regulating high blood pressure.

All of these smoothie recipes use bananas, along with some additional ingredients. If you are looking to cut calories, you can substitute the milk with skim milk, or the ice cream with low-fat yogurt.

If you like your smoothies really sweet, try adding 1-2 tablespoons of honey to your recipe. I always serve my smoothies in a chilled glass but you can serve them any way that you like. You can drink them straight from the glass, use a straw or eat them with a spoon. It is best to always serve your smoothies immediately.

Banana Mango:

1 c. cubed peeled ripe mango
3/4 c. sliced ripe banana
2/3 c. milk
1 tsp. honey
1/4 tsp. vanilla extract

Combine all of the above ingredients in a blender and process until smooth.

Chocolate Peanut Butter Banana:

1 medium banana
1 1/4 c. milk
1 c. chocolate ice cream
1/4 c. creamy peanut butter

Cut the banana into 1″ pieces. Wrap pieces in foil and freeze. Unwrap the banana pieces. In blender container combine banana, milk, chocolate ice cream and peanut butter. Cover and blend until smooth.

Blueberry Nana:

5 oz. Frozen blueberries
2 bananas
2 c. ice
1 c. water

Put all ingredients into a blender and blend until smooth.

Kiwi Banana:

1 c. milk
2 scoops vanilla ice-cream
1 ripe banana, sliced
2 Kiwi fruit, peeled and finely diced

Blend the milk, ice-cream, and banana together in a blender till smooth. Add the Kiwi fruit, blend briefly, then pour into glasses.

Banana Cantaloupe:

1/2 sliced cantaloupe melon
1 peeled banana
1 c. vanilla ice cream
1 tbsp. honey

Mix all of the above ingredients in your blender and blend until smooth.

Boysenberry and Banana:

3/4 c. boysenberries
1/2 c. low-fat boysenberry yogurt or vanilla yogurt
1/2 banana, sliced
1/2 c. grape juice

Add all ingredients to a blender and puree until well blended (about 1 minute).

Now that wasn’t hard at all, was it?  And you’ve earned a wealth of knowledge, just from taking some time to study an expert’s word on fruits.


Switch To A Less Processed Way of Eating

Nutrition and Fitness Management

So what is nutrition really all about? The following report includes some fascinating information about nutrition-info you can use, not just the old stuff they used to tell you.

Knowledge can give you a real advantage. To make sure you’re fully informed about nutrition, keep reading.

The more we learn about nutrition, the more it seems we should eat the way people did a hundred years ago. Recent research appears to be pointing us in the direction of eating mostly “whole foods” – that is, foods that are as close to their natural form as possible.

This could mean eating:

  • Whole grains instead of refined grains whenever possible.
  • Fruits, vegetables, and beans instead of supplements to provide the fiber and vitamins they contain.
  • A skinless chicken breast cooked with healthful ingredients instead of chicken nuggets processed with added fats, flavorings, and preservatives.
  • A baked potato with chopped green onions and light sour cream instead of a bag of sour cream and onion potato chips.
  • Fresh berries with breakfast instead of raspberry toaster pastries or breakfast bars.
  • A blueberry smoothie made with blueberries, yogurt, and a frozen banana instead of a blue-colored slushy or icee.

Many health experts believe that eating more whole foods is our best bet for improving health and preventing disease. Whole foods – like vegetables, fruits, whole grains, nuts, and legumes — retain their fiber as well as the whole portfolio of beneficial phytochemicals and nutrients that are often removed in processed foods.

Reasons to Eat Whole Foods

Here are six reasons we should eat more whole foods, according to nutrition experts:

1. Phytochemicals. In the past 10 years, scientists have identified hundreds of biologically active plant-food components called phytochemicals (or phytonutrients). They include the powerful antioxidant lycopene, a red-colored carotenoid found mainly in tomatoes; anthocyanins, a powerful antioxidant that gives deep blue color to berries; and pterostilbene, which appears to turn on a “switch” in cells that breaks down fat and cholesterol, and is found in blueberries and the Gamay and Pinot Noir varieties of grapes. The only way to make sure you’re getting the phytochemicals we know about, as well as the ones we haven’t yet discovered or named, is to eat plant foods in their whole, unprocessed form (or ground, if they’re grains or seeds).

2. Nutrient shortages. Almost a third of us get too little vitamin C; almost half get too little vitamin A; more than half get too little magnesium; and some 92% to 97% get too little fiber and potassium. Accordingly, these particular nutrients help lower the risk of our major health problems: cancer, heart disease, high blood pressure, and diabetes. What’s the easiest way to correct this nutrient shortage? Two words: whole foods. Almost all of the shortfalls identified can be corrected by eating a balanced, mostly plant-based diet.

3. Good fats. When you eat a diet made up mostly of whole foods, it’s easier to decrease the bad-for-you fats (trans fats and saturated fats) often added to processed foods and fast food. At the same time, it’s easier to emphasize the “good” fats (omega-3s from fish and plants, and monounsaturated fat from plant sources).

4. Fiber. Most whole plant foods are rich in fiber; many processed foods, junk foods, and fast foods are not. Fiber helps your health in all sorts of ways; keeps the GI tract moving, helps you feel full faster, and it helps fight heart disease and diabetes. “Foods are a better way to get fiber than supplements. You get the whole package. That’s because most plant foods have both types of fiber (soluble and insoluble). Eating fiber-rich foods is linked to control of blood sugar, blood lipids (fats), and weight in adults, according to researchers who did a study on whole-grain foods and abdominal fat in teenagers.

5. Fewer ‘extras’. Whole foods are as nature made them, without added fat, sugar, or sodium. Eating more whole foods will help you cut down on calories from the added fats and sugars we get from processed and fast foods.

6. Whole grains. You might think the benefits of whole grains have mostly to do with fiber, but there’s so much more than that. “Whole grains are rich in a myriad of vitamins, minerals and phytochemical compounds that, alone or in combination, are likely to have significant health benefits that are beyond that from dietary fiber.

Want to lower your risk of developing type 2 diabetes, and improve your cholesterol levels? Then switch to whole grains. Whole-grain foods have recently been linked to lower levels of blood glucose and insulin after meals. And accordingly, research consistently supports the premise that eating more whole-grain foods can lower the risk of type 2 diabetes.

Eating more whole grains may also lead to less visceral adipose tissue – a type of fat that’s deposited between the organs and the abdominal muscles, and is thought to be particularly unhealthy. A study that measured the abdominal fat and food intake of 460 teenagers concluded that whole-grain foods may help protect against the accumulation of this type of fat in some teens.

6 Ways to Add Whole Foods to Your Diet

So just how do you go about getting more whole foods in your diet? Here are six simple steps to take:

  • Choose products with 100% whole grains whenever possible.
  • Replace half the white flour called for in your baking recipes with whole-wheat flour. Also, use half the amount of sweetener when you can.
  • Eat lots of fresh vegetables and fruits. Try to include them in almost every meal and snack.
  • Include beans in your meals and snacks more often. They are a great source of plant protein, fiber, phytochemicals, and other nutrients.
  • Eat fewer convenience and processed foods. They’re often loaded with added fat, sugar, salt, and additives.
  • Don’t forget your beverages. Go for nonsugary options such as water, mineral water, green tea (iced or hot), fresh fruit juice, and skim or soy milk.

There’s no doubt that the topic of nutrition can be fascinating. If you still have unanswered questions about nutrition, you may find what you’re looking for in this website.


Healthy Meal On the Road

Nutrition and Fitness Management

If you’re seriously interested in knowing about nutrition, you need to think beyond the basics. This informative article takes a closer look at things you need to know about nutrition.

You can see that there’s practical value in learning more about nutrition. Can you think of ways to apply what’s been covered so far?

Don’t let the road to a summer vacation put you on a crash course with an unhealthy, fast-food diet.

You can eat a healthy, balanced, calorie-appropriate meal no matter where you travel.

To eat better on the road, here are some suggestions:

  • Take healthy snacks with you. Stock a cooler with cheese, pre-cut vegetables, yogurt and other good foods to munch on while in transit. Pack a bag with individual portions of low-fat popcorn, trail mix, energy bars, nuts or dried fruit.
  • Drink more water. Avoid the sugar of soda and other soft drinks that add empty calories. Don’t think that diet sodas and artificial sweeteners are any better because some studies find they may actually increase appetite. If you crave a sweet drink, try a little low-fat chocolate milk.
  • Pick healthy menu items. Opt for lighter fare like salads, grilled sandwiches and wraps when possible, an option easier to do now that many restaurants either post or can provide their food’s nutritional information. If you must indulge, choose small portions or share larger ones to help limit intake.
  • Eat a good breakfast. Always start a travel day with a healthy meal to help balance out what may come later. If your overnight hotel room has a refrigerator, load it the night before with cereal, low-fat milk, yogurt and fruit so you can start the day right.

This article’s coverage of the information is as complete as it can be today. But you should always leave open the possibility that future research could uncover new facts.


Green Tea Antioxidant Absorption

Best Weight Loss Tips

Do you ever feel like you know just enough about wellness to be dangerous? Let’s see if we can fill in some of the gaps with the latest info from wellness experts.

You may not consider everything you just read to be crucial information about wellness. But don’t be surprised if you find yourself recalling and using this very information in the next few days.

Did you know that most of the free-radical fighters in green tea never make it to your bloodstream? But there’s a solution. To get a better grasp on the healthy catechins in your green tea, flavor your cup with a squeeze of citrus juice.

Green Tea Booster

Catechin — the antioxidant in green tea famous for lowering your risk of chronic disease — quickly lose their power in your intestine. In fact, as much as 80% of the catechins in green tea are never absorbed. The solution to boosting absorption, researchers recently found, is as simple as flavoring your tea with freshly squeezed and strained lemon, orange, lime, or grapefruit juice.

Taking Tea with C

The vitamin C in citrus may help with absorption by increasing the acidity in your small intestine. Other unidentified substances in the juice probably lend a hand, too. Researchers found a 50-50 mix had the greatest catechin-preserving effect, and lemon did it best, closely followed by orange, lime, and, in last place, grapefruit.

It’s Not All Bad News

If you do take steps to boost the power of your green tea, you may even get a few added benefits.

It may help you lose weight. At least one study shows green tea can stimulate moderate weight loss. It may help keep your knees young and strong –  catechins fight inflammation and arthritis. It can help your skin look great if used in conjunction with an antioxidant cream. Dab it on. It can help you stay sharp — try 2 cups a day to see benefits.

Age Benefit: Getting the right amount of antioxidants through diet or supplements can make your age 6 years younger.

Is there really any information about wellness that is nonessential? We all see things from different angles, so something relatively insignificant to one may be crucial to another.


Healthy Lifestyle

Best Weight Loss Tips

If you have even a passing interest in the topic of healthy diets, then you should take a look at the following information. This enlightening article presents some of the latest news on the subject of healthful diet.

If you base what you do on inaccurate information, you might be unpleasantly surprised by the consequences. Make sure you get the whole healthy diet story from informed sources.

While it might seem odd, the healthy diet seems to have become lost in today’s world. Fad diets exist, certainly. It seems that a new one sweeps the nation every other week. The simple fact that they keep cropping up should tell you something – they don’t work! However, a good, solid healthy diet is the best way to lose weight, stay in shape and sharpen up your mind, to boot. How do you ensure you have a healthful diet? What goes into it? What can you do to ensure it’s healthy?

Calories – You’ve likely been taught that calories are the enemy. However, that’s wrongheaded thinking. Calories are essential to your life – it’s the unnecessary calories from your oversaturated diet that are the problem. You should ensure you get at least 1,000 calories each day, though they should come from healthy sources, not from junk. Don’t eat more food than what your body can use on a daily basis.

Fruits and Veggies – Yes, you’ve heard it before. Fruits and veggies are essential to a healthy diet. You should get plenty of both and throw in some legumes for good measure. These offer plenty of complex carbohydrates, as opposed to simple carbs that just pack on the pounds.

Cut out the Sugar and Salt – Sugary and salty foods should be knocked right off your plate. You can easily limit the amount of sugar and salt you take in every day, just by reading the nutrition information on the food packaging. You’ll be surprised by just how many calories that candy bar really has!

Cut Down The Size – No, the size doesn’t refer to your pants; it refers to the size of your portions. Most people eat two or even three portions at each meal. The average portion size has steadily increased over the past few years, even as the level of health-consciousness has increased. Cut down the amount on your plate and you’ll get the results you want. You’ll also feel less bloated and lethargic.

Water, Water, Water – If you’re thirsty, put down that can of soda. Grab some cold, clear water, instead. Water helps flush out those nasty toxins building up in your system and also helps hydrate your better. In addition, you won’t find calories in water, either!

As you can see, with a bit of patience and care, you can have a healthy diet and enjoy the benefits of healthful living.

When word gets around about your command of healthful diet facts, others who need to know about diet regiments will start to actively seek you out.


Compromised Mental Abilities

Nutrition and Fitness Management

Dieting can contribute to memory gap.

Current info about health is not always the easiest thing to locate. Fortunately, this report includes the latest health info available.

If you don’t have accurate details regarding health, then you might make a bad choice on the subject. Don’t let that happen: keep reading.

Losing weight can have lots of benefits: you look better, feel better and slash your risk of developing heart disease, diabetes and a host of other problems. But picking the wrong diet may muddle your memory, say researchers.

In a new study from Tufts University, 19 overweight women followed either a “low-carbohydrate” or a “low-calorie” diet, based on American Dietetic Association guidelines, for three weeks. After the first week, people in the low-carbohydrate group, who were told to completely eliminate carbohydrates from their diets, did worse on tests of working memory (i.e., why did I walk into this room?) and visuospatial memory (remembering locations on a map) than people in the low-calorie group.

“The brain’s primary fuel is glucose,” says Holly Taylor, Ph.D., cognitive psychologist at Tufts and co-lead investigator on the study. Eating carbohydrate-rich foods—grains, fruits, vegetables—is by far the most efficient way of keeping the brain’s glucose supply on “full.” But the body can only store one to two days’ worth of glucose, and when these stores are gone, glucose levels in the blood (also known as “blood sugar”) drop. Fats and proteins can be backup fuel sources, but they don’t provide the glucose needed to sustain peak brain power.

Luckily for the study subjects, “memory performance ­returned to normal when we re­introduced carbohydrates in the second week of the study,” said Taylor. A piece of fruit or one-­quarter of a slice of bread seemed to be enough.

Even though Taylor’s study suggests that tiny amounts of carbs are enough to preserve memory, a few other studies suggest that popular low-carb diets—such as Atkins, which allows more carbohydrates than Taylor’s study does in the second week—may compromise mental abilities. One study, published in The American Journal of Clinical Nutrition in 2007, showed that people on a higher-carbohydrate diet processed information more quickly than those on a low-carbohydrate diet.

Fortunately, all diets don’t dampen brain power. A balanced, low-calorie diet may, in fact, boost it. A study in the Proceedings of the National Academy of Sciences earlier this year showed that restricting total calories by up to 30 percent for three months actually increased verbal memory scores (i.e., how many words were remembered 30 minutes after seeing them) in a group of elderly people. Researchers suspect that losing weight improved the body’s ability to use glucose, and that this allowed the brain to work more smoothly.

Bottom Line: Be cautious about striking carbohydrates from your diet: you may lose more than just a few pounds. The Recommended Dietary Allowance for carbohydrates is 130 grams per day, a number based on the amount of glucose the brain needs to function optimally. What does 130 grams look like? A cup of oatmeal, an apple, two slices of whole-wheat bread and ¾ cup of cooked pasta.

Now might be a good time to write down the main points covered above. The act of putting it down on paper will help you remember what’s important about your health.


Avocado Strawberry Fruit Salad

Diet Recipes

When you’re learning about something new, it’s easy to feel overwhelmed by the sheer amount of relevant information available. This informative article should help you focus on the central points.

The more authentic information about fruit salad recipes you know, the more likely people are to consider you a recipes expert. Read on for even more recipe facts that you can share.

Nutty and slightly sweet sherry vinegar is a natural partner for strawberries. This composed salad makes a cool kickoff for dinner or a nutrition-packed lunch on its own.

1/4 cup honey
2 tablespoons sherry vinegar or red-wine vinegar
2 tablespoons finely chopped fresh mint
1/4 teaspoon freshly ground pepper
Pinch of salt
4 cups baby spinach
1 small avocado (4-5 ounces), peeled, pitted and cut into 16 slices
16 thin slices cantaloupe (about 1/2 small cantaloupe), rind removed
1 1/2 cups hulled strawberries, sliced
2 teaspoons sesame seeds, toasted (see Tip)

1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.
2. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.

Fill up on high-fiber foods to help prevent weight gain.

NUTRITION INFORMATION: Per serving: 202 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 34 g carbohydrate; 3 g protein; 7 g fiber; 90 mg sodium.

Nutrition bonus: Vitamin C (100% daily value), Vitamin A (60% dv), Folate (18% dv).

2 Carbohydrate Servings

Exchanges: 1 vegetable, 2 fruit, 1 1/2 fat (mono)

TIP: Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

MAKE AHEAD TIP: The dressing will keep, covered, in the refrigerator for up to 1 day.

As your knowledge about fruit salad recipe continues to grow, you will begin to see how recipe fits into the overall scheme of things. Knowing how something relates to the rest of the world is important too.


Natural Weight Loss Product

Weight Loss Products

The only way to keep up with the latest about weight loss is to constantly stay on the lookout for new information. If you read everything you find about weight loss, it won’t take long for you to become an influential authority.

See how much you can learn about weight loss when you take a little time to read a well-researched article?  Don’t miss out on the rest of this great information.

Many weight loss supplements that saturate the market today contain ingredients that are harmful to the body. Many people have claimed to have serious memory loss and severe side effects from taking weight loss pills for too long. It can be dangerous to the body to take weight loss pills that have harmful ingredients.

Many people will take anything to lose weight and there are millions of people out there trying to achieve their weight loss goals right now. However, the problems with the common supplements for weight loss today is that people can form an addiction to these drugs and cause bigger problems for themselves than just their weight. Many of the weight loss pills might be mixed with alcohol or other drugs and people cannot stop. People might find themselves taking more than the recommended dosage for weight loss also.

Proactol is a 100% natural weight loss product because it is derived from an herb. This means that it is healthier for you than the traditional weight loss methods and you are not harming your body from toxic ingredients. There are no additives and extras in this product that will make you lose your memory or create an addiction. You are perfectly safe taking Proactol.

Another benefit of Proactol being a natural weight loss product is that it is not harmful to you. This means that there are no side effects from the drug and you don’t have to worry about it. Many people have serious problems with excessive weight. The major problems for them are that they suffer from other medical issues too. This puts them in a difficult situation in losing weight because they might harm their health if they attempt to take other supplements that contain something dangerous. They continue to gain weight because exercising is painful and they have no other solution and need help. Proactol can help people like this because it is natural. Not only will they notice the pounds start to drop but they will soon be in a physical condition that they are capable of exercising again. This is very beneficial and proven.

When you are trying to lose weight, you have to almost cleanse your body and get rid of all of the toxins in your body. This means that for the first week of eating healthy and taking Proactol, you will see your body go through major changes and expel many of the fats and toxins in your body. You will begin to feel fantastic and completely rejuvenated. Results from Proactol are not the same for everyone because no body is the same. Some people notice visible results from Proactol with in a couple of weeks and others it may take a couple of months. You will notice the change in energy levels and clarity.

Proactol is the best solution for weight loss management because it is a completely natural product. You are not putting any toxins into your body to lose weight.

Of course, it’s impossible to put everything about fitness into just one article. But you can’t deny that you’ve just added to your understanding about weight loss, and that’s time well spent.


Natural Diet Program

Weight Loss Programs

The following article covers a topic that has recently moved to center stage-at least it seems that way. If you’ve been thinking you need to know more about it, here’s your opportunity.

Those of you not familiar with the latest on diet recipes now have at least a basic understanding. But there’s more to come.

Lavender Recipes to Soothe Your Nerves

Lavender is a terrific herb to relax and soothe your nerves in a stressful life. Lavender is an easy herb to grow and incorporate into your families diet with easy recipes. Use these lavender recipes to create refreshing beverages and meals with the nerve soothing properties derived from lavender.

Herbs de Provence:

Herbs de Provence use a classic herb blend that is frequently used and called for in recipes yet rarely found in the grocery store herb and spice aisle. Herbs de Provence is an easy way to utilize the soothing properties of lavender in your daily cooking. Any recipe that calls for a Italian spice blend can also use Herbs de Provence. This is a good Herbs de Provence basic recipe to start with. Experiment with the proportions and find the flavor blend that suits your palate best. All herbs should be washed, dried and coarsely crumbled.

3 Tbs. Oregano leaves
3 Tbs. thyme leaves
1 tsp. basil leaves
1 Tbs. sage leaves
1 Tbs. savory leaves (Savory leaves are sometimes hard to find. Do not use savory powder as it settles to the bottom. If unavailable add an extra Tbs. sage and eliminate the savory.)
2 Tbs. lavender flowers
1 tsp. rosemary leaves

Combine and mix well. Store the mixture in small airtight jars in a dark cool location. Makes about 3/4 cup.

Lavender Syrup Recipe:

1 cup water
1 cup sugar
2-4 TB. fresh or dried lavender flowers
Lemon zest

1. Combine water and sugar and boil until sugar is dissolved.
2. Remove from heat and add lavender flowers and lemon rind.
3. Steep for twenty minutes and strain. Refrigerate.

Uses for lavender syrup:

Lavender Lemonade: For each drink, squeeze 1/2 lemon into glass, dropping lemon into glass after squeezing. Add 2 tablespoons Lavender Syrup and 1/4 cup water. Fill glass with crushed ice.

Lavender Wine Cooler: Pour two tablespoons of Lavender Syrup into bottom of goblet. Add a slice of fresh peach and top with Vidal Blanc.
Variation: In place of peach, add two or three white alpine strawberries.

Fresh Fruit & Lavender Cream: Pour 1/2 cup Lavender Syrup over fresh cut summer fruit (peaches, nectarines, etc.) and allow to blend for ½ hour. To make cream, add two tablespoons Lavender Syrup to 1 cup heavy cream. Whip cream to soft peaks and serve over fruit. Garnish with fresh lavender flowers.

Lavender Scented Chicken:

6 (4-5 oz.) boneless chicken breast-well trimmed
4 medium shallots-slivered
2 clove garlic
2 tsp. lavender
2 tsp. herb de provence
8 oz. feta cheese
1 (14 oz.) can artichoke hearts packed in water

Juice of 1½ lemon
3 cup chicken stock
1 tsp. herb de provence
Wondra flour

Prepare chicken first:
1. Cut pocket in each chicken breast.
2. Heat 1 tsp. canola oil in non-stick pan. Add shallots and pressed garlic as well as herbs. Reduce heat, cover and sweat for about 3 minutes without browning. Cool.
3. Crumble feta, coarse chop artichokes. Combine with shallot mixture.
4. Stuff chicken with filling.
5. Spray non-stick pan with oil and sear chicken on both sides to a light brown. Arrange on stoneware sheet pan.

To make sauce:
6. Heat pan that you seared chicken in and deglaze with lemon juice, scraping any particles off bottom. Add stock and herb. Heat to a boil and thicken with Wondra until the thickness of a light syrup. Reduce heat and simmer for 15 minutes. At Service:
8. Bake chicken uncovered for 30 minutes at 350º. Cut chicken in half diagonally and serve with a napé of sauce.

Fresh herbs like lavender can be incorporated into your everyday life to improve your overall health and energy levels.  Healthy lifestyles and diets include a wide variety of herbs and natural foods.  This affordable diet recipe is designed to give you simple systems of eating that bring natural wholesome diets into your everyday life.

If you’ve picked some pointers about diet recipes that you can put into action, then by all means, do so. You won’t really be able to gain any benefits from your new knowledge if you don’t use it.


Flax Seed Adds Essential Omega-3 Fats

Nutrition and Fitness Management

Would you like to find out what those-in-the-know have to say about healthy diet recipes? The information in the article below comes straight from well-informed experts with special knowledge about diet recipes.

Truthfully, the only difference between you and diet recipe experts is time. If you’ll invest a little more time in reading, you’ll be that much nearer to expert status when it comes to affordable diet recipes.

The health benefits of flax seeds were well known to many long lost eras. Flax was popular for medicinal purposes during the era of the Roman empire. Hippocrates, the Greek physician born in 460 BC praised flax for its medicinal value, yet by the 19th century flax had been demoted to a commodity used to make paint and linens, and to roll cigarettes. Today, flax is returning to popularity, due to the “new” research on the seeds that show a very highly concentrated source of protein, soluble fiber and essential omega 3 fats.

Flax High Omega 3 Fats

Omega-3 fats are those found in fish oils and are essential or necessary to our body’s metabolism because we are not capable of manufacturing these essential fats or nutrients. Anyone who attempts to eliminate all fats from her or his diet is only sabotaging the body’s ability to maintain an ideal weight and immune system.  All healthy diets include good fats.

Add Flax To Your Diet

Omega-3 fats and other essential fats allow your body to perform all the duties necessary to maintain a healthy lifestyle. Although flax seed is rarely eaten alone, it is easy to add to other food items.

* Add ground flax seed as a topping to yogurt, cereal or salads
* Many cereals have flax seed incorporated into them-check the ingredient lists
* If you make homemade granola, add some ground flax seeds into it
* Flax oil can be mixed into baked recipes like breads or cakes
* Mix flax oil with your salad dressings
* Stir flax oil into cottage cheese or even a portion of yogurt
* Sprinkle ground flax seeds over cooked vegetables

Flax Seed Needs Refrigerated

Your flax oil and seed need to be refrigerated to maintain freshness. Actually, fresh seeds store well in the freezer. Grind seeds prior to eating so that you get all the benefits from them. Grind only the amount you need as the seeds lose nutritional value quickly after grinding. If purchasing pre-ground seeds, get a small amount at a time and be sure to store them in the freezer.

It never hurts to be well-informed with the latest on diet recipes. Compare what you’ve learned here to future articles so that you can stay alert to changes in the area of affordable diet recipes.


Healthy Diet Recipe

Diet Recipes

Are you looking for some inside information on recipes? Here’s an up-to-date report from recipe experts who should know.

If you find yourself confused by what you’ve read to this point, don’t despair. Everything should be crystal clear by the time you finish.

A diet is a way of life and this featured recipe can give you a system of living healthy so that you would not have to worry about weight loss issues. Healthy diets include all foods that are fun, fast and healthy like these recipes so that you can enjoy life and still maintain your ideal weight.

This is a healthy recipe for home made pizza sauce and the favorite whole wheat pizza crust. Both are fun, fast and healthy. If you want to make it even healthier, increase the whole wheat flour and decrease the white flour. You may not be able to get away with that if you are serving kids though as the crust is much denser.

Home Made Tomato Sauce:

½ medium onion-diced
2 (14 ½ oz.) can cut tomatoes
1 Tbs. brown sugar
3 cloves garlic
1 Tbs. fresh chopped oregano
1 Tbs. fresh chopped thyme
¾ tsp. salt
1 Tbs. fresh chopped basil

1. Lightly spritz pan with olive oil, and heat until hot.  Add onion and cook on medium heat until caramelized.
2. Add all other ingredients except basil.
3. Cook gently, stirring occasionally for ½ hour.
4. Add basil and cook for 15 more minutes.  Chop using Food Chopper or in blender.

Whole Wheat Pizza Crust:

1 pkg. (1 Tbs.) dry yeast
2 tsp. honey
1 ½ cup luke warm water
1 ½ cup AP flour
1 ½ cup stone ground wheat flour
1 tsp. salt
2 Tbs. olive oil

1. Put yeast, 1 tsp. honey and ½ cup warm water in small bowl.  Stir gently till dissolved.  Allow to ferment for 3 minutes until foamy.
2. Place flours and salt into large bowl and blend.  Make a well in the center.
3. Pour balance of honey, warm water and olive oil into well.  Stir till combined.
4. Dump out onto floured table top and need with flour for 5-7 minutes.  Add more flour as needed.  Dough should be elastic when finished.
5. Return dough to greased bowl, cover with damp paper towel, and saran wrap.
6. Proof for 45 minutes or until double in bulk in a humid 75º proof box, or if you prefer overnight under refrigeration.
7. Divide into 3 balls.  Freeze or refrigerate those you will not use today.
8. Stretch dough into a 13” pizza and top with the desired toppings.
9. Bake in a 500º oven for 5-7 minutes.

You can’t predict when knowing something extra about recipes will come in handy. If you learned anything new about recipes in this article, you should file the article where you can find it again.