Thursday, January 28, 2010
All nuts are rich in vitamin E, magnesium, protein, and fiber, but these picks go beyond that. Alternate the types you eat to get the maximum benefits.
1 oz./49 nuts
13 g fat
3 g fiber
Pistachios are high in cholesterol-lowering plant sterols and have more potassium than most nuts (291 mg per ounce).
1 oz./23 nuts
14 g fat
4 g fiber
One ounce provides half your daily vitamin E-more than any other nut. It also supplies 8 percent of your daily calcium needs.
1 oz./21 nuts
17 g fat
3 g fiber
These are rich in iron and proanthocyanidins, antioxidants that strengthen blood vessels and prevent UTIís.
1 oz./14 halves
18 g fat
2 g fiber
Walnuts deliver the most omega-3 fatty acids and contain the antioxidant ellagic acid, which supports the immune system.
1 oz./6 nuts
19 g fat
2 g fiber
A single Brazil nut provides your daily dose of selenium, an antioxidant that may play a role in preventing breast cancer.
Wow, I had heard that nuts were good for you, but I didnít realize just how good! Iím sure glad that I LOVE nuts (both the edible kinds and the human ones.)
Wednesday, January 27, 2010
Some so-called smart eats are just junk food in disguise. Cut back on them and your thighs will thank you.
Chips, gooey desserts, anything that starts with ďfriedĒ-you know to fight off these calorie cows with a stick. Whatís tricky is that some foods with famously healthy reputations are actually worse for your weight than the snacks in vending machines and drive-throughs. This article will fill you in on what they are and why they keep you from hitting that golden number on the scale.
The veggies and seaweed wrap are low-cal, but a lot of the most popular rolls are slathered with cream cheese or mayo (e.g., in that spicy sauce that comes on many options), and the seafood inside may be tempura-battered. Thanks to those ingredients, a standard roll can clock in at 500 to 600 calories. Also, soy sauce is loaded with sodium. It wonít make you gain weight, but itís cause you to retain water, so your jeans will feel (and look) tighter.
Cup for cup, dried fruit has five to eight times more calories than the fresh kind because it has been dehydrated and is much denser. Fresh grapes, for example, have 60 calories per cup, while raisins have 460. And many brands add sugar, amping up the calorie count even more.
Since itís loaded with good-for-you nuts and oats, itís too bad that they add oil to make it crisp and tons of sugar for more yumminess. One bowl racks up around 500 calories. Other cereals with the same nutrients but less oil and sugar pack half that.
Whether itís plain bran or mixed with apples or bananas, the fiber fills you up, sure, but considering all the sugar and butter it delivers, a bran muffin is basically just a round slice of cake. One weighs in at about 20 grams of fat, 420 calories, and 34 grams of sugar.
You put so little into your coffee, it seems like a harmless way to get calcium Ė especially when compared to full-fat cream. But a few spoonfuls per cup of joe two or three times a day quickly turns into 200 or more calories plus the same amount of fat as a big pat of butter!
No matter what you put in it, the average wrap is a major offender. If you roll it out, it can be 1 foot across Ė seriously Ė and pack up to 300 calories. Sine the surface area is way bigger than two slices of bread, you coat it with a lot more mayo or dressing than you would a sub or sandwich.
Most store-bought brands are souped up with sugar or honey, which are crazy-caloric sweeteners. Oh, and one bottle can contain two or more servings, bringing the calorie count to almost 200 Ė similar to a bottle of soda.
These light snacks are fat-free and low in calories, but theyíre also completely lacking in fiber or protein-ingredients that experts say actually curb hunger. That means downing two or three wonít do anything but add more calories to your daily total and leave you craving something with substance. And limit the flavored kinds-they donít satisfy you more and they tend to have lots of sugar or sodium.
Sure, skipping beef in lieu of a meat-free patty may save you a little fat and cholesterol. But depending on the brand and what you put on it, you could easily end up housing more than 1,000 calories. The cheese that often binds the veggies together and the huge size of the burgers are anything but diet-friendly. Add a bun and some ketchup and you might as well have had the quarter-pounder.
Reaching your recommended daily fruit-serving goal by getting it in liquid form might be the reason you canít fit into last yearís LBD. A 16-ounce bottle of OJ or apple juice has 55 grams of carbohydrates, the equivalent of five slices of bread. And most of that is sugar Ė a whopping 12 spoonfuls of it.
Diet Microwave Meals
The lean ready-to-eat dishes tend to be high in sodium-since the manufacturers canít rely on calorie-rich fat to make the stuff taste good, they resort to salt. As a result, scarfing them will make you retain water, especially in your arms and legs, leaving you puffy.
Thereís nothing better for you or your waist than naked veggies, but the shredded cheese, candied nuts, croutons, and globs of dressing often make salads as caloric as an oversize dish of pasta. And nutritionists are quick to point out that innocent-sounding vinaigrettes, though not as fattening as creamy ranches, can be almost as high-cal.
Order this health food at a restaurant and what youíll most likely get is a plateful of sodium, calories, saturated fat, and even sugar. Tofu itself isnít the issue-the problem is that the white stuff is so bland, itís often served doused in decadent sauces then deep-fried to give it flavor and texture, making it a diet disaster.
Diet Faux Pas Ė Artificial sweetener can be up to 600 times sweeter than the real thing. So you get used to supersugary tastes and end up with killer dessert cravings.
The point of all this is just be really aware of what you are actually eating, okay?
Monday, January 25, 2010
Not all beauty products come in jars from the cosmetics counter. Some come in packages from the supermarket.
Omega-3 fatty acids found in salmon, flax seeds, walnuts, canola oil and soybeans are good fats that help you look good too by helping to promote supple skin, healthy, shiny hair and strong nails.
Dark green veggies like spinach, swiss chard and broccoli deliver a beauty bonus. They are rich in vitamin A, which helps support healthy skin, tissues and cells.
For more skin-loving nutrients, donít forget antioxidant vitamins C&E, the free-radical fighters found in berries, papaya, seeds and nuts.
Sunday, January 24, 2010
Weíve all heard that question. And these days, more and more women seem to be taking it to heart. Theyíre spending lots of money, undergoing invasive procedures or, at the very least, beating themselves up for failing to meet some idealized standard.
But is it really necessary? Through the ages, the world has been full of naturally beautiful women-women from every time and place who turned heads, melted hearts and glowed from the inside out. What did they know that we so often forget?
Itís simple: the best beauty regimen is also the one that promotes overall good health. No matter what your age or body type, the most effective ďtreatmentsĒ are prevention and good healthy habits. Letís revisit the basics:
The Simply Beautiful Seven
1. Water. It helps hair, skin and nails look their best. Drink up!
2. Sleep. Get your eight hours to prevent puffy eyes and a washed-out complexion.
3. Moisturizer. A must against winter wind, cold and dryness. Apply right after showering to lock in moisture.
4. Sunscreen. Every day, 12 months a year to protect against UV rays. (for convenience, use a makeup with SPF).
5. Exercise. Physical activity is energizing, tones your body and lets you radiate confidence. Donít forget to hydrate.
6. Moderation. Select a nutritionally balanced diet, limiting the high-calorie high-fat foods.
7. Donít Smoke! If you need another reasonÖit ages you, big-time.
Food for Thought
Set Your Own Standards. Natural beauty is about looking great on your terms. Donít measure yourself against models and celebrities. Your best beauty role model might be your fabulous 80-year-old grandmother.
Walk Tall. The attitude you project to the world colors the way people see you. When you truly feel beautiful, happy and self-assured, youíre automatically attractive to others.
Are You OK? If youíre feeling down, or chronically stressed, it shows on the outside, too. For many reasons, do what you need to do to support your emotional health.
Looking good starts on the inside, with the choices you make every day. Take good care of yourself, and your natural beauty will shine.
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