SparkPeople Healthy Eating Secrets Learn some of the secrets of success for Healthy Eating from SparkPeople members. SparkPeople Healthy Eating Secrets Southern Way Not... I can remember way back when.. When things were simple and not all the additives.. My Aunt was the best baker in town in fact she showed me how to cook on a old Coal Stove.. Yes.. She protested my brother giving her a Electric Stove and it sat there about a year till she gave it a try... Well being the one horse town only dinner.. Twix and Tween got what ever deserts she had made that day.. She would be up early with the mixer going and baking away.. Pies Cakes Cookies and all the things that... Fri, 28 Oct 2016 16:00:00 EST What Are Garbanzo Beans Good For? What Are Garbanzo Beans Good For?<br><br><br>Garbanzo Beans Nutrition Facts<br><br>Garbanzo Bean Goodness<br><br><br>It's been around 7,000 years since garbanzo beans (a.k.a. chickpeas) appeared in Middle Eastern regions, but they weren't cultivated until about 3,000 BC. By the16th century, Spanish explorers had spread the love of this natural food's nutty, buttery taste and slightly grainy texture beyond Rome and Greece.<br><br>Today, India, Pakistan, Turkey, Ethiopia, and Mexico are the hi... Fri, 28 Oct 2016 11:09:00 EST What Is Ginger Good For? What Is Ginger Good For?<br><br><br>Ginger Nutrition Facts<br><br><br>Prized for its medicinal and culinary properties in Asian cultures for thousands of years, ginger, also known as ginger root, is an underground rhizome. It's a little strange-looking, like a small, rounded, brown cactus. But the fragrance is pleasantly pungent, and the flavor completely unique, reminiscent of citrus with acidic notes.<br><br>Ginger is a versatile addition to soups, sauces, marinades, and a number of other d... Fri, 28 Oct 2016 10:50:00 EST Can you tell us more about the bromelain in pineapple? Can you tell us more about the bromelain in pineapple?<br><br>Bromelain is a complex mixture of substances that can be extracted from the stem and core fruit of the pineapple. Among dozens of components known to exist in this crude extract, the best studied components are a group of protein-digesting enzymes (called cysteine proteinases). Originally, researchers believed that these enzymes provided the key health benefits found in bromelain, a popular dietary supplement containing these pinea... Thu, 27 Oct 2016 23:00:00 EST The Changing American Diet How is the American diet doing? Let's just say it's not about to crack the honor roll.<br><br>For starters, we eat too much. The average American consumes about 2,500 calories a day, according to U.S. Department of Agriculture estimates of how much food companies produce (adjusted for waste and loss). In the 1970s, before the obesity epidemic took off, we ate 2,000 calories a day.<br><br>(In 2011, the Census Bureau stopped collecting data on fats and oils, so the USDA has no estimates sinc... Thu, 27 Oct 2016 22:18:00 EST Holidays Have Me During your journey and path to healthy living do you find yourself saying, "The Holiday's Have Me?"<br><br> <img src=""><br><br>What exactly is the pull to Holiday eating? Is it the family tradition? Is it that Mom, Dad's or grandparents food is just so delicious it pulls you in to the food eating abyss?<br><br> <img src=""><br><br>Do y... Thu, 27 Oct 2016 13:48:00 EST Swiss Chard: Health benefits Swiss Chard: Health benefits<br><br>Although chard has not been studied as extensively as other chenopod vegetables (like beets and spinach), there's no question about the valuable role that chard can play in support of our health, or about its routine inclusion in healthy diets worldwide. The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and ve... Wed, 26 Oct 2016 22:12:00 EST What Are Figs Good For? What Are Figs Good For?<br><br><br>Fabulous Figs<br><br>Figs Nutrition Facts<br><br><br>Often mentioned in the Bible as a sign of peace and prosperity, the fig tree is so ancient, remnants of the fruit have been discovered in Neolithic excavations sites circa 5,000 B.C. Thought to be native to Western Asia or Egypt, figs were cultivated very early throughout the Middle East and Europe and finally reached England and China by the mid-1500s. Spanish missionaries planted orchards in California i... Wed, 26 Oct 2016 10:32:00 EST Why You Should Indulge in Apples This Fall Why You Should Indulge in Apples This Fall<br><br>By: Claire Georgiou, Reboot Naturopath, B.HSc ND<br><br>Apples are a popular, versatile fruit that are enjoyed all around with world. Consuming fruit regularly has been associated with weight loss, improved well-being and a reduction in the risk of many diseases. Just eating a single apple will give you:<br><br> 5g fiber (20% of your recommended intake)<br> 10mg vitamin C (17% of your recommended intake)<br> 4.9mcg vitamin K<br> ... Tue, 25 Oct 2016 19:12:00 EST Ways to eat Healthy Eating healthy does not have to cost more you just have to think about it.. Do a little bit of research on the make down days and if your older the Super Markets here will also give you a small discount but every penny counts these days.. lay out your meals ahead of time and make a grocery list... Always use a list.. You will save money by buying only what you need.... Do not shop when you are hungry... Shopping after eating will make it easier to pass on the tempting snack foods... You will... Tue, 25 Oct 2016 14:53:00 EST Drink Drink Drink Sometimes, life gets in the way of getting enough water in during the day. And believe me, I carry a water bottle everywhere I go.<br><br>The other day, I had to take a break from the gym. So naturally this slowed down my water intake for the first half of the day. By the time my son came home from school, I realized I was WAY behind on my daily water requirement. <br><br>After we finished homework, he asked to play the Memory Game (solitaire for kids). Of course I sai... Tue, 25 Oct 2016 08:06:00 EST Spinach: what's new and beneficial Spinach: what's new and beneficial<br><br> Bright, vibrant-looking spinach leaves are not only more appealing to the eye but more nourishing as well. Recent research has shown that spinach leaves that look fully alive and vital have greater concentrations of vitamin C than spinach leaves that are pale in color. The study authors suggest that the greater supply of vitamin C helps protect all of the oxygen-sensitive phytonutrients in the spinach leaves and makes them looking vibrant and aliv... Mon, 24 Oct 2016 20:57:00 EST clean eating secret clean eating is a big help for me , however I try not to be to strict on myself, being flexible is part of life, I still like going out to eat and going to outings where sometimes clean eating is harder to do , I just chose the best possible choice I can. if I really want something that's looking so good like cake French fries ,I will still allow myself in moderation.. I feel if I'm to strict I'm more likely to give up all together. also if I don't give in to temptation sometimes in moderatio... Mon, 24 Oct 2016 18:24:00 EST Why is there so much controversy about soybeans? Why is there so much controversy about soybeans?<br><br>Given the fact that soybeans are a food that has been enjoyed by millions of people over thousands of year, it's unexpected to find so much controversy surrounding this legume. And yet in the public press and in scientific research, soybeans have been a topic of ongoing controversy. For example, in 1999, the U.S. Food and Drug Administration (FDA) authorized a health claim for soy protein as a nutrient that could reduce risk of heart dis... Sun, 23 Oct 2016 19:38:00 EST Why is there so much controversy about soybeans? Why is there so much controversy about soybeans?<br><br>Given the fact that soybeans are a food that has been enjoyed by millions of people over thousands of year, it's unexpected to find so much controversy surrounding this legume. And yet in the public press and in scientific research, soybeans have been a topic of ongoing controversy. For example, in 1999, the U.S. Food and Drug Administration (FDA) authorized a health claim for soy protein as a nutrient that could reduce risk of heart dis... Sun, 23 Oct 2016 19:38:00 EST What Are Oranges Good For? What Are Oranges Good For?<br><br><br>Oranges Nutrition Facts<br><br><br>What's a better lunchbox treat than a delicious, juicy orange, with its sweet, tangy flavor and its own easily peeled protective casing? Technically a cross between a pomelo (citrus maxima, once much more popular among citrus fruits) and the mandarin, oranges in the scientific sense are considered to be berries, the fruit being arils, divided into sections known as carpels, surrounded by the leathery, pocked peel which, ... Sun, 23 Oct 2016 11:23:00 EST What Are Cranberries Good For? What Are Cranberries Good For?<br><br><br>Cranberries Nutrition Facts<br><br>Cranberries are not just for stringing with popcorn to hang on the Christmas tree. Known for their pleasing, pucker-inducing tartness and ability to enhance a wide range of dishes, cranberries are popular in everything. They're great as a trail mix addition or alone as a snack.<br><br>Commercially-grown cranberries in the northern United States and southern Canada are somewhat larger than the wild varieties grown in ... Sun, 23 Oct 2016 11:00:00 EST Will it satisfy When I see a treat that normally I would eat... I pause and think to myself * Does it look delicious and do I really think it will satisfy my sweet tooth*? If the chocolate does not look rich and moist I say NO thank you!!!! If another treat just really does not look totally appetizing. I say no...This has proven to be a truism in my life. There have been many times when I have eaten something that did not look good and have been sorry that I wasted my calories and glucose intake on that. So ... Sun, 23 Oct 2016 05:52:00 EST Watch that Salt! I'm in weight maintenance right now, and while switching to healthier eating choices, I've found much to my dismay that a lot of "healthy" foods are heavy with SALT!! High Blood Pressure has been a problem for me in the past (not so much since I lost the weight) so watching the salts is critical to maintaining my Heart Health, and for helping guard against weight gain caused by water retention due to high salt. Become a label reader, and check the numbers (calories, fat, sodium, carbs, fibe... Sat, 22 Oct 2016 14:19:00 EST Plan and prep your daily meals/snacks in advance (1) Create a daily meal/snack plan each week and write down what you plan to eat for each meal or snack. Use a simple excel spreadsheet. (2) Then, make sure you have the foods you'll be eating on hand. (3) Begin prepping these foods in advance of when you'll need to eat them so that you aren't tempted to cheat because you're tired or short on time. (4) When you cook, prepare more than you'll eat in one meal and set some aside or freeze portions for future meals. Cooking up several pounds of g... Fri, 21 Oct 2016 18:56:00 EST What is the role of vitamin D in bone health? What is the role of vitamin D in bone health?<br><br>Vitamin D deficiency can lead to softening or malformation of bone. In children, this condition is called rickets. In adults, it is called osteomalacia.<br><br>The relationship between vitamin D and bone metabolism is more complicated than you might guess. As a hormone, vitamin D acts to increase calcium in the blood stream. The first two ways it accomplishes this are by increasing your ability to absorb calcium from foods and by reducing t... Fri, 21 Oct 2016 07:26:00 EST Coconut Sugar Uses I recently discovered coconut sugar as a great way to sweeten my morning smoothie. I have been trying to really reduce sugar intake and am pretty successful with it, but sometimes Greek yogurt and berry smoothies just are too sour. A teaspoon of coconut sugar really helps. It is sugar and has calories but has a very low glycemic index when compared to other sugars.<br>I also added it to a lime juice and oil salad dressing over kale, apple, dates and nuts. The original recipe did not call for ... Thu, 20 Oct 2016 10:00:00 EST 6 Cancer-Fighting Pink Foods 6 Cancer-Fighting Pink Foods<br><br>October is National Breast Cancer Awareness Month. You’ve probably noticed tons of pink everything commemorating the month: pink ribbons, NFL players wearing pink, signs and banners for walks and charity events and more.<br><br>While there’s a lot of awareness and information about what you can do to help lower your risk for breast cancer (amongst other types of cancers), I often find I’m curious about specific foods that you can eat to help promote overall... Wed, 19 Oct 2016 22:05:00 EST 50 Reasons to Love Butternut Squash 50 Reasons to Love Butternut Squash<br><br>Look beyond butternut squash’s intimidating hard skin, and you’ll find a bright orange flesh, buttery texture, and slightly sweet, slightly nutty flavor — and so many meal possibilities! We’re sharing 50 reasons to make butternut squash your go-to ingredient for fall and winter meals. And fear not! We’ll also teach you how to cut them.<br>What's with the butternut squash obsession?<br><br>Butternut squash is one of the season’s all-star ingredients f... Wed, 19 Oct 2016 20:35:00 EST Eat Better and Better choices.. Each day we pass Fast Food Chains and need to really cut back the fried foods.. Yes it is quick but take a Vanilla Milkshake .. One Medium Vanilla Milkshake contains 659.. Burger King 580 or Sonic 540 but it is only 14 ounces..but if you take Vanilla Ice Cream and add one cup of Turkey Hill Low calorie 175 and skim milk 1 C 83 calorie and make your own 258... Huge difference.. Think about it.. We choose what we eat each day and if your eating a lot of Fast Food it is through the roof.. and... Wed, 19 Oct 2016 15:59:00 EST Healthy Eating Doesn't Have to Be Hard <br>Healthy Eating Doesn't Have to Be Hard<br><br>Tips for Planning, Enjoying, and Sticking to a Nutritious Diet<br> <img src=""><br>Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutr... Wed, 19 Oct 2016 15:50:00 EST What Are Cashews Good For? What Are Cashews Good For?<br><br>Cashews Nutrition Facts<br><br><br>Native to Brazil, cashews are crescent-shaped nuts with a sweet flavor and a plethora of uses in the kitchen. Considered third in consumption among all the tree nuts in the world, they're great when mixed with raisins, dried cranberries, shredded coconut, sunflower seeds, and other nuts, such as almonds and walnuts, to make a fantastic homemade trail mix.Cashew butter is a staple in many households around the world, and they... Wed, 19 Oct 2016 12:11:00 EST Getting More Water When you need to drink more water it seems hard to do it. There are so many drinks out there that makes you want to drink those instead of the water, like sweet tea, cola, cool-aid, etc. But in order for our bodies to get healthier we need water. I myself find it hard to drink water. I tried the flavored water but it seemed too sweet. I tried to add flavors from the store but it has aspartame and we all know that's not good. I like my tea, I need my caffeine, but the doctor says that it can c... Tue, 18 Oct 2016 22:29:00 EST Making Smart Choices for Yourself Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy<br>and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:<br><br>• Think of snacks as mini-meals that<br>contribute nutrient-rich foods. You can fit<br>snack calories into your personal healthy<br>eating plan without over-spending your<br>day’s calorie budget.<br><br>... Tue, 18 Oct 2016 17:23:00 EST Better Than Wheatgrass: Raw Veggie Juice and Sprouts Better Than Wheatgrass: Raw Veggie Juice and Sprouts<br><br><br>If you want to improve your nutrition and are itching to grow your own food, sprouts are an ideal choice.<br><br>Virtually all sprouted seeds and grains fall in the "superfood" category, and they're really easy to grow, even if you don't have a lot of space or an outdoor garden. But what about green grasses like wheatgrass?<br><br>Wheatgrass is grown from wheat seeds, and contains high amounts of chlorophyll. Most people juice it... Tue, 18 Oct 2016 14:58:00 EST 4 Easy Ways to Reduce the Amount of Sugar You Consume 4 Easy Ways to Reduce the Amount of Sugar You Consume<br><br>Added sugar is ubiquitous in our processed food supply — it’s hard to get away from it! Given sugar’s highly addictive properties, you’ve got a dangerous combination.<br><br>Eating too many carbohydrates (which break down into sugar) causes spikes in blood sugar, which may lead to increased risk of heart disease, diabetes, high blood pressure and many other ailments.<br><br>So what steps can you take to help reduce the amount of sug... Tue, 18 Oct 2016 07:17:00 EST Starting the day right I discovered a few months ago, through trial and error, that eating protein and fat in the morning, for breakfast, gets me through the day. That is, the combination of these foods, in a healthy form, stays with me longer, and sets the pace for better eating throughout the day. It may not be for everyone, but I've learned I can not survive on just fruits and veg. My choices for protein are eggs, poultry, fish, or high protein Greek yogurt with seeds. Any of these, as fresh or left-over, al... Mon, 17 Oct 2016 22:49:00 EST Ten strategies for preventing breast cancer 1. Eat a diet rich in G-BOMBS.<br><br>Following a high-nutrient diet rich in G-BOMBS, as described in my book Super Immunity protects against many chronic diseases, breast cancer included. Green vegetables and mushrooms are the most powerful anti-breast cancer foods. Take note that a vegetarian diet does not show protection against breast cancer as much as a diet rich in green vegetables, beans, mushrooms, onions, berries, nuts and seeds. It is the phytochemical nutrient density and diversity... Sun, 16 Oct 2016 20:23:00 EST Angry Objections and What Makes a Healthy Plant Based/Vegan Diet I thought I’d do an article about dealing with controversies you may experience and topics you may still be confused about when learning about a low fat plant based diet. So I’d like to take the opportunity to share with you an overview to give you an understanding of why I promote what I do and why.<br><br>I know I can’t please everyone of course, but I do try to help the majority of people the best I can. Sometimes though I receive nasty comments, emails or Facebook messages though from ups... Sat, 15 Oct 2016 21:13:00 EST Fast Food Does Not Mean Failure! Not much time today as I'm on call and eating a quick lunch between cases. I have found that it's best to pack my lunch/snacks when I'm newly back in control. It keeps me from acting on those compulsions to binge when I have something close at hand and I remind myself, "Eat this. It's good for you. And in just a few minutes you won't feel hungry and the compulsion will go away." And it does. You are also likely to get less sodium in home made meals. If you are worried that even driving ... Sat, 15 Oct 2016 13:03:00 EST Can you tell us more about the phytonutrients found in onions? Can you tell us more about the phytonutrients found in onions?<br><br>The flavonoids in onion tend to be more concentrated in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer. Even a small amount of "overpeeling" can result in unwanted loss of flavonoids. For example, a red onion can lose about 20% of its quercetin and almost 75% of its anthocyanins if it is "overpeeled... Fri, 14 Oct 2016 07:39:00 EST Using chia to stabilize food cravings I had forgotten about this healthy little secret for a bit. I had tried sprinkling chia seeds on cereal but once I gave up cereal, I had forgotten about it for some time using it until I discovered a recipe for chia pudding. Now I eat it almost everyday. I let them soak overnight in some yummy almond milk or raw milk. I usually mix in 1/2 cup organic fruit. Then the other "mix ins". I have used dark chocolate chips, coconut flakes, cardamom, cinnamon, freshly grated nutmeg, organic peanut but... Thu, 13 Oct 2016 15:25:00 EST What are some of the nutritional benefits of summer squash such as zucchini? What are some of the nutritional benefits of summer squash such as zucchini?<br><br>Although summer squash has long been recognized as an important food source of carotenoids, only recently have research studies documented just how fantastic summer squash can be when it comes to these key antioxidants. For some groups of study participants, summer squash turns out to be the primary food source of alpha-carotene and beta-carotene in the entire diet! For lutein, zeaxanthin, and beta-cryptoxanth... Wed, 12 Oct 2016 23:06:00 EST Broccoli: health benefits Broccoli: health benefits<br><br>It's no coincidence that more than 300 research studies on broccoli have converged in one unique area of health science—the development of cancer—and its relationship to three metabolic problems in the body. Those three problems are (1) chronic inflammation (2) oxidative stress, and (3) inadequate detoxification. While these types of problems have yet to become part of the public health spotlight, they are essential to understanding broccoli's unique health be... Wed, 12 Oct 2016 20:40:00 EST 6 Fall Fruits and Vegetables to Eat Today <br>6 Fall Fruits and Vegetables to Eat Today<br><br>By: Isabel Smith, MS, RD, CDN<br><br>Each season brings wonderful new produce to be enjoyed for so many wonderful healthy benefits. Fall is a bountiful season for many healthy fruits and veggies that are also tasty and fun to add to recipes – both raw and cooked.<br><br>It’s important to buy seasonal produce because it’s fresher, richer in nutrients and often less expensive than produce that has been shipped from other parts of the country ... Mon, 10 Oct 2016 23:45:00 EST Can you tell me more about chlorophyll? Can you tell me more about chlorophyll?<br><br>This article is the first part of our four-article series about chlorophyll, including its role in health, its concentration in different foods, and its . This undervalued nutrient can make an important contribution to your health and is worth preserving in the way that you cook and prepare your foods. This first article will give you a basic understanding of chlorophyll itself.<br><br>Although it's not very well known in the world of nutrition, ... Mon, 10 Oct 2016 22:19:00 EST Carb Overload No More I have been overweight & now morbidly obese for 26 years. My mother never pushed junk food on us. And it was rare that we went out to eat. Only "special" occasions..i.e. Easter, or someone's birthday. But once I reached adulthood and had my own money; I went bat crazy with buying food! Loved to eat all types of candy. Could/can eat a whole pizza (small or medium) by myself. And my all time favorite was/is ice cream! Twelve months of the year I would eat ice cream. Sometimes I would eat a gall... Mon, 10 Oct 2016 17:45:00 EST Is eggplant a good source of antioxidants? Is eggplant a good source of antioxidants?<br><br>Researchers at the US Agricultural Service in Beltsville, Maryland, have found that eggplants are rich sources of phenolic compounds that function as antioxidants. Plants form such compounds to protect themselves against oxidative stress from exposure to the elements, as well as from infection by bacteria and fungi.<br><br>The good news concerning eggplant is that the predominant phenolic compound found in all varieties tested is chlorogenic a... Sun, 9 Oct 2016 16:40:00 EST Snap Peas Make Great Snacks The other day I went and bought some snap peas and saw the package said I could eat them raw as a snack. Sure enough, they were nice and crunchy! <br> <br>This reminded me of eating chips except without all the sodium and carbs. This was especially important for me because I'm on a low-carbohydrate, high-fat diet. As a fairly low-carbohydrate vegetable, it's a nice way of getting nutrients while also getting the exper... Sat, 8 Oct 2016 15:00:00 EST Wheat Germ Benefits By adding wheat germ to your diet, you can positively boost your immune system to fight against a number of diseases and conditions like heart disease and cancer. Wheat germ protein hydrolysates have been shown to positively increase the antioxidant activity in organic systems. Antioxidants seek out and destroy free radicals and other disease-causing microorganisms in the body, reducing or eliminating the chances of serious illness. It has been shown to naturally contain high levels of these ... Sat, 8 Oct 2016 11:46:00 EST Some Information About Carbs SIMPLE CARBS: those carbs that are metabolized as sugar and released into our system quickly. Examples – white sugar, white flour, white potato, white rice, processed foods. These cause a sharp rise then rapid decline in the blood sugar level, which can leave us zapped as the sugar rush crashes. <br><br>COMPLEX CARBS: those carbs that are metabolized as sugar are released into our systems slowly. Examples: brown rice, sweet potato, beans/legumes, in general – whole foods. These cause ... Sat, 8 Oct 2016 08:45:00 EST About the Eggplant <br>About Eggplant<br><br>Long prized for its deeply purple, glossy beauty as well as its unique taste and texture, eggplants are now available in markets throughout the year, but they are at their very best from August through October when they are in season.<br><br>Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, bell peppers and potatoes. They grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. Whil... Fri, 7 Oct 2016 23:18:00 EST Cookies Pies and Cakes Oh My Well Looked at the Calendar and we are really close to the Seasonal Dinners and Holidays... Cookies .. Pies Cakes Oh My.. What are you going to do..? We have all this time that we have spent over the past few months and are you ready..?? Don't give me that look.. You know what I mean.. Halloween is right here and then already I am seeing the baking ales flowing out to the center stage and Christmas is here.. Really ... Did we skip the Turkey Day and mindless eating cause of the Football Games... Fri, 7 Oct 2016 19:46:00 EST What are some of the health benefits of having appropriate amounts of copper in a healthy eating lifestyle? What are some of the health benefits of having appropriate amounts of copper in a healthy eating lifestyle?<br>Antioxidant Protection<br><br>Copper is one of the co-factors for one form of an enzyme called superoxide dismutase (SOD). SOD is one of the major antioxidant enzymes in the body. As a measure of how important SOD is, amyotrophic lateral sclerosis—also known as Lou Gehrig's disease—is thought to be the result of an underfunctioning (SOD) enzyme.<br><br>From recent studies where young... Fri, 7 Oct 2016 14:35:00 EST How to Avoid the Minefield When Groery Shopping Grocery shopping is fraught w/diet pitfalls! The name of the game is trying to get us to buy more food, and not necessarily healthy food! Here’s some tips to help make our shopping expeditions healthier . . . and most cost-effective:<br><br>PLAN AHEAD- MAKE A LIST Have your meals planned for the week, and make your grocery list at the same time. That way you won’t be making unnecessary (and tempting!) trips to the grocery store or be tempted to get convenience food because you’re starving... Fri, 7 Oct 2016 08:50:00 EST Eating More Fruits & Vegetables & Their Benefits Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.<br><br>No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty everyday. A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.<br><br>Eat a variety of... Thu, 6 Oct 2016 16:49:00 EST Planning your meals I really try to stay on track with my eating habits and it hard for me to eat healthy when people in my life are enjoying foods that just look so good. So what I decided to do is plan my snacks and my meals before hand so that I don't fall into temptation. I went shopping and bought all the foods and I would need for the week. I bought chicken breast, fish, all kinds of fruit and fresh vegetables. I then began to wash and cut all my fruit and vegetable and put then into snack size bags ... Thu, 6 Oct 2016 14:30:00 EST Moderation in All Things Moderation in All Things<br>How to Avoid the Diet Blues<br><br> By Dean Anderson, Behavioral Psychology Expert<br> <img src=""><br>What comes to mind for you when you hear the word diet? If you’re like most people, you probably imagine eating carrot sticks, going to bed hungry, and giving up your favorite foods—and that's why so many diets fail. Most people just can’t tolerate those kinds of restrictions for very l... Thu, 6 Oct 2016 12:20:00 EST Foods that actually make you hungrier! Lots of us chew gum to keep the fresh feeling in our mouths but does chewing gum keep us from feeling hungry or does it make us get hungry faster?<br><br>Chewing gum stimulates the gastric juices, producing saliva. According to the saliva that is produced while chewing goes down to the stomach and fools the stomach into thinking there is food to be digested, making you hungrier.<br><br>Diet soda keeps us hydrated, or does it? It's free of calories but studies prove that diet so... Thu, 6 Oct 2016 08:54:00 EST Do mustard greens provide antioxidant and anti-inflammatory health benefits? Do mustard greens provide antioxidant and anti-inflammatory health benefits?<br><br>As an excellent source of vitamin C, vitamin E, vitamin A (in the form of carotenoids), and manganese, mustard greens give us high level support for four conventional antioxidant nutrients. But the antioxidant support provided by mustard greens extends far beyond these conventional nutrients and into the realm of phytonutrients. Hydroxycinnamic acid, quercetin, isorhamnetin, and kaempferol are among the key an... Thu, 6 Oct 2016 07:28:00 EST Lemon Juice and S&P to Avoid Restaurant Salad Dressings and Still Get Great Flavor I used to drown my salads in creamy dressing. Now I make my own with yogurt, spices and seasonings.<br><br>But if I am eating out I cannot do that. However, even fast food restaurants carry lemon slices or lemon juice packets for people to use in tea.<br><br>I am often at McDonalds and they allow customers to substitute a 20-calorie side salad for french fries in a combo meal--really. If the cashier tells you she can't substitute it that means she doesn't know how to enter it on the registe... Wed, 5 Oct 2016 18:15:00 EST Preventing Alzheimer’s? Yes! This is a topic near and dear to my heart as my Mother has Alzheimer’s and I am caring for her. IT IS DEVASTATING, not only for her (to be sure!) but every family member, to see the decline. I don’t like to think about it but, this means I am at high risk for developing Alzheimer’s, too. So, I want to take the best care of me that I can. <br><br>I have done lots of my own research in an effort to figure out what is the best way to take care of myself. Dr. David Perlmutter (also with a... Wed, 5 Oct 2016 15:18:00 EST Brussels Sprouts: description and history Brussels Sprouts: description and history<br><br>All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see:<br><br> Eating Healthy with Cruciferous Vegetables<br> Feeling Great with Cruciferous Vegetables <br><br>Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage. They resemble miniature... Tue, 4 Oct 2016 16:17:00 EST Plan, Plan, Plan I plan my meals on Saturday for the next week. On Sunday's I do as much preparation as I possibly can do to make eating healthier at home so much more easier. This can be a time consuming task, but it really pays off in the end when I am trying to get ready for work in the morning after sleeping through the alarm clock or for when I get home from work and want to get dinner done quickly so that I have time to go for a walk and chill with my husband. I use a calendar to write the menu on ... Tue, 4 Oct 2016 12:37:00 EST My Morning Smoothie I have Crohn's Disease, an autoimmune/inflammatory condition of the GI system. One thing I've found very helpful is to start my day with a smoothie full of anti-inflammatory goodness: I blend unsweetened coconut milk beverage and water with frozen berries (any kind), lots of spinach or kale, fresh ginger, chia seeds, flax seeds and pumpkin seed protein powder. I put a little bit of stevia in for sweetness. I have a VitaMix blender, so it gets it nice and smooth. Gotta admit, this is not ... Tue, 4 Oct 2016 11:39:00 EST 9 Health Benefits of Cucumbers 9 Health Benefits of Cucumbers<br><br><br>Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated.<br><br>However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread... Tue, 4 Oct 2016 10:43:00 EST The Significance of Selenium The Significance of Selenium<br><br><br>Selenium is a trace element a Swedish chemist, Baron Jöns Jacob Berzelius, discovered almost 200 years ago. Today, modern scientists recognize it as "an essential mineral of pivotal importance for human health," with anti-inflammatory, antiviral and anti-cancer potential.1<br><br>This mineral is also a powerful antioxidant, which plays itself out in many ways in regard to your health. You need only a little, though, to help keep your immune system and o... Mon, 3 Oct 2016 10:44:00 EST How Plant Protein Wins Over Animal Protein How Plant Protein Wins Over Animal Protein<br><br>We are all taught that protein is a super nutrient that will make us lean, strong, and healthy. We do need protein, but more is not necessarily better, and high-protein foods are not always healthful.<br>Why do we need protein?<br><br>In every cell in the human body, the DNA contains a code that tells the cell which proteins to make. Proteins have a lot of different roles in the body, some provide structure like collagen, some facilitate conta... Mon, 3 Oct 2016 07:00:00 EST The horrors of movie theater popcorn! There's nothing quite like the scent of movie theater popcorn! You smell it when you stand in line to buy your tickets, the aroma overwhelms you when you walk in the door and your mounth starts watering. What was once a healthy treat in childhood has morphed into a "food" that should be avoided like high fructose corn syrup!<br><br>Would you ever think about ingesting “three McDonald’s Quarter Pounders with 12 pats of butter while watching a movie” (Center of Science in the Public Interest)... Sun, 2 Oct 2016 06:04:00 EST Detox From Problem Foods I have learned that if you get the problem foods: sugar, flour, starches, refined carbs, etc.. out of your system- you won't crave them anymore. Give yourself 20-30 days without the foods you want to give up and you won't want them anymore! Just remember that once you get them out of your system- if you allow it back in just for the holidays or a special occasion- it will be even harder to get them out of your system again.<br><br>I read the book "Anatomy of a Food Addiction" and it really ... Sat, 1 Oct 2016 23:23:00 EST What is manganese and how does it help regulate blood sugar levels? What is manganese and how does it help regulate blood sugar levels?<br><br>When you think of dietary minerals, you probably think first of calcium or iron. If you spend a lot of time thinking about nutrition, you may also think about zinc or magnesium. But there are a whole group of trace minerals, which are not generally as well known, that we derive from our diets in very small amounts that are just as critical to healthy lifestyles.<br><br>One of these is manganese. In the 1930s, researche... Sat, 1 Oct 2016 21:20:00 EST The dangers of high fructose corn syrup! The average American increased their consumption of HFCS (mostly from sugar sweetened drinks and processed food) from zero to over 60 pounds per person per year. <br><br>Sugar in any form causes obesity and disease when consumed in pharmacologic doses.Cane sugar and high fructose corn syrup are indeed both harmful when consumed in pharmacologic doses of 140 pounds per person per year.When one 20 ounce HFCS sweetened soda, sports drink, or tea has 17 teaspoons of sugar (and the average teenage... Sat, 1 Oct 2016 15:00:00 EST Logging all your meals! I have found that logging all of my meals and snacks keeps me on track! <em>4</em> . I count carbs and calories and this has helped me go from 193 pounds to 176 in just 30 days!. If i find that I am hungry or craving sweets, I eat a couple pieces of watermelon of two or three pieces of Atkins Endulge candies. If you can open a package and eat just a couple of pieces, you will feel satisfied and still be able to maintain your goals. <br><br><br>My goal is to get back down into the 140's. I f... Sat, 1 Oct 2016 08:34:00 EST 6 Reasons to Shop Your Local Farmers Market 6 Reasons to Shop Your Local Farmers Market<br><br><br>Farmers markets have exciting food options, colorful produce, free samples, budget-friendly prices and of course, an amazing atmosphere. I love to go to them and see and observe all the people there — farmers markets are a community-spirited event, enabling little businesses and farmers the ability to deliver quality sustainable produce directly.<br><br>To be honest, I avoid shopping in large supermarkets as much as I can and try to buy q... Sat, 1 Oct 2016 00:22:00 EST Track Dinner First Because dinner is a family meal there are more limitations on my options for food. I have learned that by tracking my dinner in the morning I can confidently make choices throughout the day that help me to stay on track. I am able to eat a better balance of macro nutrients and also end up at the end of the night without a deficit of calories to eat or, the horror, an excess of calories eaten.<br><br>An example of how this works: in the morning I know we're going to have pizza meatloaf, mashe... Fri, 30 Sep 2016 15:24:00 EST Drink a Glass of Water Prior to Any Meal or Snack If you are struggling with portion distortion or simply want to cut back the caloric intake of meas and/or snacks, drink a full 8 ounce glass of water (cold, tepid, or iced) prior to eating. This will help to fill you up faster, without adding any unwanted calories and will help prevent you from overeating - no matter the quantity of food on your plate. <br><br>You should also choose to drink water during and after your meal, because water will help fill you up as well. A normal serving is ty... Fri, 30 Sep 2016 14:20:00 EST Best Foods for Boosting Brain Power Best Foods for Boosting Brain Power<br><br><br>According to the Alzheimer’s Association, more than 5 million Americans suffer with Alzheimer’s disease and 1 of every 3 seniors dies with some form of dementia.1 Families may spend over $5,000 each year caring for a loved one, and it costs the U.S. $216 billion a year for Alzheimer’s and other types of dementia.<br><br>However, feeding your brain the right food isn’t just about preventing a disease in the future. Giving your brain the fuel it ne... Fri, 30 Sep 2016 10:53:00 EST Night-Time Overeating – How to Handle It A calorie is a calorie no matter when it’s consumed. So, theoretically, eating @ night is not going to make the difference in your weight loss efforts. The culprit is the amount of food consumed.<br><br>Let’s back up a little. What are some of the things that could lead to that ravenous night-time eating?<br><br>Skipping meals – you become ravenous and that can lead to a binge. Solution? Consuming enough calories throughout the day – not skipping meals. It helps keep the blood sugar sta... Fri, 30 Sep 2016 07:50:00 EST Beets: what's new and beneficial Beets: what's new and beneficial<br>What's New and Beneficial About Beets<br><br> Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The detox support provided by betalains includes support of some especially important Phase 2 detox steps involving glutathione. Although you can see these betalain pigments in other... Fri, 30 Sep 2016 01:21:00 EST Trying to Eat Clean UGH! The soul of eating clean is consuming food the way nature delivered it, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time. <br><br>At least this what most food experts and clean eaters say. For me, it's much much more than that. I have tried to eat cleaner but I am just no good at it. So I looked up a few things to help me get on my way to eating 45% cleaner than I was before.<br><br>Three m... Thu, 29 Sep 2016 18:41:00 EST Mindful eating - pay attention to what you are eating! When you eat, truly taste your food. Feel the texture.... taste the flavor.... feel yourself swallow it... keep your mind on your eating. When it wanders, just say "not now..." and go back to focusing on your eating. You will probably find that you eat more slowly and you eat less because you are now aware of how your body feels when it eats. We get so distracted... reading, watching TV, worrying about things... that we forget how to experience EATING.<br><br>There are many things we can do m... Thu, 29 Sep 2016 01:40:00 EST Replace instead of Remove For any diet changes: REPLACE whatever is taken away with something healthier and more wholesome. Having huge gaps in my diet from foods that are forbidden makes me feel like i'm losing something. What works for me is to fill that gap, even if it means i'm eating more.<br>For example: Replace bread with rice crackers or replace lollies with fresh or dried fruit or yogurt. <br>This takes away the feeling of deprivation when food is removed and allows a slow and steady transition into healthier... Wed, 28 Sep 2016 20:28:00 EST How to Reduce Starch in Potatoes How to Reduce Starch in Potatoes<br> Removing the starch reduces the carbohydrate content, which is helpful when you're following a low-carb diet.<br><br>Cold Water Soak<br>A quick rinse under cold water can wash away much of the surface starch. More starch is removed from a cut potato than a whole peeled potato, because a greater surface area is exposed on cut potatoes. Soak them in cold water for as long as a few hours to remove more starch than by rinsing alone. You'll notice cloudiness an... Wed, 28 Sep 2016 20:11:00 EST Hold on... Eating well while on the road.. Well road trip... I just got back and here goes a few things I thought was helpful while I was on the road.. If you have a good drive you are facing I got a few ideas to bypass at the stops for gas and bathroom highway signs trick you into thinking that fast food is your only option while on the road... There are plenty of healthy snacks and even meals that you can pack for a road trip long or short... For shorter trips it is easy to bring along nonperishable snacks like a h... Wed, 28 Sep 2016 16:18:00 EST How does the mineral phosphorus help maintain pH balance? How does the mineral phosphorus help maintain pH balance?<br><br>In order for us to stay healthy, different parts of our body need to maintain very specific levels of acidity. In science terms, acidity level is referred to as pH. A conventional pH scale runs from 0 - 14, where "0" is defined as the most acidic level, "14" is defined as the least acidic (or most alkaline or basic) level, and "7" is defined as neutral. Since the pH of pure water is close to 7, and since our bodies are approxima... Wed, 28 Sep 2016 15:45:00 EST 3 Ways Sugar Affects Our Health Sugar is pervasive in our food supply. It’s one of the ingredients added to foods to not only make it taste delicious, but also make you want to come back for more. While we do need some carbohydrates (sugar) to survive, eating too much may wreak havoc on our health.<br><br>Refined carbohydrates, or foods that are highly processed and stripped of fiber and most nutrients, include white bread, candy, cookies, pastries, many crackers, juices/fruit-flavored drinks, soda, sweeteners and sugary ce... Tue, 27 Sep 2016 16:57:00 EST Dr. Mercola's Nutrition Plan Dr. Mercola's Nutrition Plan<br><br>If you’re looking for the best strategy to dramatically improve your health, then you’ve come to the right place.<br><br>Many people today struggle with weight issues, diseases, and other health problems that impair their ability to enjoy life. Many resort to pharmaceutical drugs and other conventional methods to relieve their symptoms, but these are actually just Band-Aid solutions that typically result in more harm than good.<br><br>What they don’t realiz... Tue, 27 Sep 2016 11:05:00 EST Learn to Love Berakfast Learn to Love Breakfast<br>Reasons to Make A.M. Eating a Habit<br><br> By Leanne Beattie, Health & Fitness Writer<br> <img src=""><br>As a working mom with three kids at home, mornings are always hectic. Getting everyone up, fed, dressed and out the door takes precision timing and a level of organization that most businesses couldn’t match. And while I insist my children have a good breakfast every day, making sure... Tue, 27 Sep 2016 09:04:00 EST What's New and Beneficial About Beets What's New and Beneficial About Beets<br><br> Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The detox support provided by betalains includes support of some especially important Phase 2 detox steps involving glutathione. Although you can see these betalain pigments in other foods (like the stems of chard or r... Tue, 27 Sep 2016 00:34:00 EST PBaJ every day, the healthy way As a grad student/teacher assistant, my life is very busy and I am often at school from 9 am to 9 pm. It's expensive to eat Subway every day and hard to prep meals ahead of time. I have access to a fridge, but it's shared with about 20 other people, so I can't stock up on lunch meat and stuff, since there is not enough room! Therefore, peanut butter and jelly, that non-perishable staple... is my staple. But, it is important to choose your ingredients carefully! I turned to the website Eat... Mon, 26 Sep 2016 21:43:00 EST PBJ every day, the healthy way As a grad student/teacher assistant, my life is very busy and I am often at school from 9 am to 9 pm. It's expensive to eat Subway every day and hard to prep meals ahead of time. I have access to a fridge, but it's shared with about 20 other people, so I can't stock up on lunch meat and stuff, since there is not enough room! Therefore, peanut butter and jelly, that non-perishable staple... is my staple. But, it is important to choose your ingredients carefully! I turned to the website Eat... Mon, 26 Sep 2016 21:43:00 EST Conditions Shown to Benefit From a Ketogenic Diet Conditions Shown to Benefit From a Ketogenic Diet<br><br><br>Obesity and top killers such as diabetes, heart disease, Alzheimer’s and cancer have something significant in common — they’re all rooted in insulin and leptin resistance.<br><br>In other words, the underlying problem is metabolic dysfunction that develops as a result of consuming too many net carbohydrates (total carbs minus fiber) and/or protein. Sugars found in processed foods and grains are the primary culprits, and the standard... Mon, 26 Sep 2016 10:55:00 EST Kale: nutritional profile Kale: nutritional profile<br><br>Kale is a nutritional standout in three basic areas: (1) antioxidant and anti-inflammatory nutrients, (2) much-needed micronutrients (in which the average U.S. adult is currently deficient), and (3) cancer-preventive nutrients called glucosinolates.<br>Antioxidant and Anti-inflammatory Nutrients<br><br>Kale's antioxidants are both traditional as well as recently discovered.<br><br>In addition to conventional antioxidants like vitamin C, beta-carotene, and mang... Mon, 26 Sep 2016 02:19:00 EST Well Eating Wont Kill You ... Yet! s change their mindsets about food. When they We here on Sparkfirst start talking with me, many of m describe fof s as “good” or “bad” – often offhand, like they don’t even realize they are doing it because it has become so engrained in how they think.<br><br>Many people tend o think that if they aren’t eating perfectly, it’s a failure. Food has become completely black and white for them, and they feel guilty if they eat something that they deem less than perfect, or that fits into that “bad”... Sun, 25 Sep 2016 22:02:00 EST Measuring out Food into Prepackaged Containers I have found that measuring out my food into prepackaged containers is helping me with my weight loss. On Sunday, I make usually a pot of soup and then put them into containers where it is all measured and easy to log each day. I do the same with making coleslaw, salads, just about all things actually. Homemade soups are better than doing the store bought canned ones because you can control what is put into them. Same goes for salads. Salads bought out at a restaurant have many more calories... Sun, 25 Sep 2016 20:05:00 EST The Case Against Veganism — Carefully Researched Book Spills the Beans The Case Against Veganism — Carefully Researched Book Spills the Beans<br><br><br>An estimated 6 million Americans are vegans, which is typically considered to be a healthy choice. However, there are drawbacks to strict veganism that need careful consideration.<br><br>Mara Kahn, author of "Vegan Betrayal: Love, Lies, and Hunger in a Plants-Only World," delves deep into the history and science of veganism, revealing many oft-ignored facts about this strictly plant-based diet.<br><br>She’s put ... Sun, 25 Sep 2016 11:37:00 EST Cucumber Rolls With Creamy Avocado Recipe Cucumber Rolls With Creamy Avocado Recipe<br><br>Finding a healthy and delicious snack is not as difficult as most people think. For instance, this Cucumber Rolls With Creamy Avocado Recipe from Ella Leché is a delightfully crunchy treat, and the combination of ingredients will give you plenty of health-boosting nutrients.<br>This treat is suitable for most people with allergies, but even if you’re the type who can eat just about anything, I’m pretty sure you will love it too.<br>Ingredients:... Sun, 25 Sep 2016 10:13:00 EST Keeping Track of Water I try to drink 3 to 4 bottles of water a day. My water bottle is 32 oz. Somethings, though, I forget how many bottles I've drank. So I put pony tail holders on the bottom of my bottle. Whenever I finish a bottle I move one pony tail hold up towards the top of the bottle. When they're all up there...I know I'm done! This is a simple and easy way to keep track of your water. I'm not always near a computer or my phone to track water everytime I drink a cup and we all know how important it is t... Sun, 25 Sep 2016 06:52:00 EST How does the mineral phosphorus help maintain pH balance? How does the mineral phosphorus help maintain pH balance?<br><br>In order for us to stay healthy, different parts of our body need to maintain very specific levels of acidity. In science terms, acidity level is referred to as pH. A conventional pH scale runs from 0 - 14, where "0" is defined as the most acidic level, "14" is defined as the least acidic (or most alkaline or basic) level, and "7" is defined as neutral. Since the pH of pure water is close to 7, and since our bodies are approxima... Sun, 25 Sep 2016 01:46:00 EST Mini Peppers as a Snack When I am stressed, eating crunchy vegetables help me. Carrots and celery sticks may become boring. So, I buy a bag of mini peppers. They taste great, fresh, sweet (red, yellow and orange, no green), have the crunch I need, and break monotony! I'm also a care giver for my Mom. I moved her in with me. I don't have the prep time I used to. Now I buy pre-cut carrots and celery sticks. I go to the salad bar at my grocery and buy what I like that's already prepared. When I get home, I mak... Sun, 25 Sep 2016 00:43:00 EST life is my secret I'm going to live forever . . . so far so good.<br><br>I enjoy the heck out of life, and stuff as much as I'm able into it. <br><br>This may not be the only life I get, but it's the only one I have right now. I love to be challenged, pampered, loved, solo, entertained, helpful to others, full of fascinating memories and self sufficient.<br><br>I don't like to be told what to do (like needing 1700 words for this statement). No one is the boss of me!!! I want to expand the privilege's of ol... Sat, 24 Sep 2016 18:41:00 EST How Do You Slow Down and Eat Mindfully in this Hurry-Up World Life lived in the fast lane . . . not always good for us! When it’s time to eat our meals, it is important not to rush! How can you slow it down? Mindful eating starts with building an awareness of hunger. Mindfulness is awareness without criticism or judgment – deliberate awareness.<br><br>First of all, take the time to be aware of your food . . . the aroma, how it’s plated. Savor the looks and aroma of the food. Chew your food slowly. Aim to chew your food 10-20 times per bit. Yes, ... Sat, 24 Sep 2016 07:44:00 EST Kale: how to select, store, prepare, and cook Kale: how to select, store, prepare, and cook<br><br>Look for kale with firm, deeply colored leaves and moist hardy stems. Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing, and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a more mild flavor than those with larger leaves. Kale i... Sat, 24 Sep 2016 01:23:00 EST What is nutrient-rich cooking? What is nutrient-rich cooking?<br><br>nutrient-rich cooking<br><br>How you prepare and cook your food can be as important as the food you select to eat. Even the most nutritious foods will not provide its potential of nourishment if improperly cooked. It has been found that foods cooked the traditional way could lose from 50-80% of their nutrients because they were overcooked. This is the reason I created a new way of cooking to preserve nutrients, which I call Nutrient-Rich Cooking—an optima... Thu, 22 Sep 2016 23:20:00 EST 25 Cheap Foods That Are Good For You! 25 Cheap Foods That Are Good for You!<br>Get BIG Nutrition for Less Dough<br><br> By Stepfanie Romine, Staff Writer<br> <img src=""><br>Watching your wallet and your waistline can be tricky. Eating right is easy when money is no object, but a trip to the supermarket often yields frustration for healthy eaters on a budget (which is most of us!). Fruits, vegetables, whole grains and lean protein are on your list, but... Thu, 22 Sep 2016 11:10:00 EST Bring Dinner Back: 7 Reasons Bring Dinner Back: 7 Reasons to Reinstate the Family Meal<br><br> By Melissa Rudy, Health & Fitness Journalist<br> <img src=""><br>Once upon a time, the family dinner was an institution. In the mid-twentieth century, it was the norm for everyone to gather around the table every night to share a home-cooked meal. But over the decades, that Norman Rockwell-esque scene has become the exception rather than the rule. To... Wed, 21 Sep 2016 10:30:00 EST Kale: description and history Kale: description and history<br><br>The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. Although it can be found in markets throughout the year, it is in season from the middle of winter through the beginning of spring when it has a sweeter taste and is more widely available.<br><br>Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards,... Wed, 21 Sep 2016 00:34:00 EST Invest in a food scale Have you noticed that food packages usually list a serving size by measurement and by weight? I was recently reviewing a kitchen scale for my blog post about portion control. Do you know what I discovered? <br><br>I found that the serving size weight doesn't match the portion size the manufacturer says it does. On camera, I measured out 1/4 cup of my favorite organic coconut bites snack. To my shock, it weighed almost half a serving more than it should have! <br><br>So, I emptied out th... Tue, 20 Sep 2016 17:25:00 EST What are food intolerances? What are food intolerances?<br><br>Food intolerances are less clear-cut than food allergies. But one thing is certain: food intolerance are not the same as food allergies, and they are not dependent on interactions between food antigens and our immune system. In fact, a food intolerance is not dependent on any single interaction, and for this reason, it tends to be less predictable than food allergy and also less consistent.<br><br>Perhaps the best known example of food intolerance is lactose... Mon, 19 Sep 2016 21:42:00 EST Cupcake vs IHOP's New Omelet Concoction You can't make assumptions about food anymore. What seems healthy may not be. One thing that used to not be so healthy for you is not deemed healthy and you should have it more often than you think!<br><br>For the past few days I have not been feeling 100% and I have to say, me being a kid at heart have taken advantage of the said "illness" too. I have been loading up on carbs and fats like there is absolutely no tomorrow! But when I was sick as a kid, my mom made me all my favorites in hopes... Mon, 19 Sep 2016 14:12:00 EST Why Curry Will Surprise You Why Curry Will Surprise You<br><br><br>As a meat-and-potatoes nation for the better part of three centuries, to go so far as to choose authentic Indian, Middle Eastern or Thai cuisine is a milestone for many. Throughout the U.S., more and more people have begun embracing the idea of using an exotic curry to spice up their food.<br><br>In the above-listed cuisines, curry is practically fundamental. In India, for instance, while there are more than a billion people who speak around 122 differen... Mon, 19 Sep 2016 10:44:00 EST What are some of the wide-ranging health benefits of turmeric? What are some of the wide-ranging health benefits of turmeric? <br><br>Despite its use in cooking for several thousand years, turmeric continues to surprise researc... Sun, 18 Sep 2016 23:48:00 EST Reset your taste buds and cravings with Whole 30 My son and his wife and I started the Whole 30 meal plan almost two weeks ago. My daughter did it two years ago and at the time I thought I could never in a million years give up bread, dairy, sugar and a few other things. I am happy to say not only can I but I am feeling so much better. The book is so full of information and suggestion that I am actually enjoying this process. <br><br>I could not do this by myself but my son and his wife recently moved in with me to help me with my large... Sun, 18 Sep 2016 17:24:00 EST Juicing May Be the Answer to Many of Your Chronic Health Problem Story at-a-glance<br>Preventable chronic diseases are now the world’s biggest killers, and children are now developing diseases previously relegated to seniors, such as type 2 diabetes, fatty liver, heart disease and even cancer<br>Toxicity and nutrient deficiencies are two primary factors driving this burgeoning wave of chronic disease<br>Vegetable juicing is a powerful tool for enhancing your health, whether done daily or as part of a regular detoxification plan<br> View All Health Topics<b... Sun, 18 Sep 2016 10:13:00 EST Healthy Brain Smoothie <br>Healthy Brain Smoothie<br><br>By: Isabel Smith, MS, RD, CDN <br> <br>Brain-healthy foods are good for your mind and also your body. This smoothie is made up of some of my favorite brain-healthy (but tasty) ingredients, such as cacao nibs, a source of flavanols that help keep blo... Sat, 17 Sep 2016 21:10:00 EST chart your nutrition on fatsecret or SPARK <em>465</em> <br><br>Chart. chart. and chart. I have found that tracking food and exercise and weight have been helpful with success. I like the SPARKpeople ticker which helps for myself and all to see progress (whichever kind you choose). On the ticker I have chosen to use pounds lost. I have a lovely magical fairy on my ticker. <br><br>I lost a lot of weight on Atkins counting carbs and it worked quite well until I got tired of the food choices. SPARKpeople is much more flexible.<br><br>I... Sat, 17 Sep 2016 18:15:00 EST Reasons to Start Your Day With Lemon Water AIDS DIGESTION: We all know that there are acids in the stomach to digest our food. The acid helps break down our food and lemon juice is especially helpful in supplementing stomach acid for digestion. Did you know that as we age, the amount of acid in our stomach declines? That can be one cause of indigestion and other digestive problems.<br><br>The flavor of lemon relieves some of the blahs of plain ol’ water!<br><br>HELPS HYDRATION: It’s a good habit to start the day off w/a glass o... Sat, 17 Sep 2016 11:41:00 EST How to Identify Trigger Foods How to Identify Trigger Foods<br><br>Trigger foods are foods that trigger reactions in a person. For example, a trigger food could cause you to eat excessively or have gastrointestinal distress or headaches.<br><br> Identifying trigger foods can be helpful in relieving certain ailments or eliminating excess weight. Once trigger foods are identified, they can be avoided more easily or, at the very least, help you begin to explain your behavior.<br><br> In order to identify trigger foods, you n... Sat, 17 Sep 2016 09:06:00 EST Can you tell me more about the fiber in apples? Can you tell me more about the fiber in apples?<br><br>Even though apple is not an excellent source of dietary fiber (it ranks as a "good" source in our WHFoods Rating System), the fiber found in apple may combine with other apple nutrients to provide you with the kind of health benefits you would ordinarily only associate with much higher amounts of dietary fiber. These health benefits are particularly important in prevention of heart disease through healthy regulation of blood fat levels. R... Fri, 16 Sep 2016 21:17:00 EST PRE-PLAN and HEALTHY EATING / DRINKING Pre-plan or workout in the morning your 3 meals a day. Stick to eating only Breakfast, lunch and Dinner. <br><br>Track those meals into the nutrition tracker 1st thing in the morning. This way then you can see how many calories for the day you are consuming or planning to consume. <br><br>If you find you've gone over your daily calorie allowance you can adjust it to keep within your daily calorie allowance right there and then without worrying that you've eaten more than your allowance. <br><... Fri, 16 Sep 2016 20:04:00 EST 21 Kid-Friendly Ideas and Recipes to Help Them Love Vegan Foods 21 Kid-Friendly Ideas and Recipes to Help Them Love Vegan Foods<br><br>Written by Pamela Fergusson, RD, PhD<br><br><br><br>Temper tantrums. Food shoved across the table (or even on the floor). A child that won’t touch the meal you just spent an hour preparing.<br><br>For even the best parents, mealtime with children can easily become one of the most frustrating and disheartening times of the day.<br>Maybe you’re raising a little one who runs away from anything green. Or perhaps your child hat... Thu, 15 Sep 2016 17:16:00 EST 6 Seemingly Innocent Habits That Are Hurting Your Health 6 Seemingly Innocent Habits That Are Hurting Your Health<br><br> By Elizabeth Lowry<br> <img src=""><br>When it comes to unhealthy habits, there are many that are universally acknowledged: smoking, eating too much junk food, tanning beds, skimping on your sleep. But what about cooking with the wrong oil? Sitting all day? While they might not be as well-documented, many seemingly harmless daily habits can actually w... Thu, 15 Sep 2016 09:58:00 EST Pre Planning your food for the day <em>371</em> <em>491</em> <em>284</em> <em>22</em> First off I would like to say I work an evening shift 4:00pm to 2:30am and find that this works well for me having the mornings to prepare for the day ahead of me. The one thing I have learned and do everyday is to pre plan my food for the day. I wake at around 10:30 am and do my 30 min exercise then hit the kitchen to plan my food for the day and track it all at the same time. I will weigh and count everything. I suggest laying it... Thu, 15 Sep 2016 01:28:00 EST Health Benefits of Cucumbers Story at-a-glance Health Benefits of Cucumbers<br>Story at-a-glance<br><br>Cucumbers are made up of 95 percent water, making them an ideal hydrating and cooling food<br>Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in your brain health<br>Cucumbers also contain polyphenols called lignans, which may help to lower your risk of breast, uterine, ovarian, and prostate cancers<br>Cucumber extract helps reduce unwanted inflammation, in part by inhibiting the act... Wed, 14 Sep 2016 09:53:00 EST Can high heat cooking damage the phytonutrients in bell peppers? Can high heat cooking damage the phytonutrients in bell peppers? <br><br>Higher heat cooking can damage some of the delicate phytonutrients in bell peppers. In one recent study from Turkey, the effects of grilling on sweet green bell peppers were studied with respect to one particular phyt... Wed, 14 Sep 2016 08:23:00 EST Tomatoes - description and history Tomatoes - description and history<br><br>The tomato is the fruit of the plant Lycopersicon esculentum. (Botanically speaking, tomato is not only a fruit, but also a berry since it is formed from a single ovary.) Originally, tomato was named after the food family to which it belongs - the Solanaceae (sometimes called "solanoid" or "nightshade") family. The botanical name Solanum lycopersicum for tomatoes has now largely been replaced by the name Lycopersicon esculentum. (The genus/species nam... Wed, 14 Sep 2016 01:11:00 EST What to eat in your 60s Ages 60 plus<br>Surveys show that the eating habits of elderly people differ from younger adults. A national survey in Britain in 1996 found that people aged over 65 ate less fish, fruit and vegetables, meat and cheese but more cakes and biscuits and sugary goods than younger adults.<br>People aged over 60 require fewer calories than younger adults because their lifestyles become more sedentary. But their requirements for vitamins and minerals remain the same which can lead to older people be... Wed, 14 Sep 2016 00:21:00 EST Beyond Meat and Poultry How much do you need?<br><br>The amount of protein you need depends on your weight, age, activity level, and past medical history. The Recommended Dietary Allowance (RDA) for protein is 46 grams a day for a healthy, average-weight woman over age 50; however, you can calculate your needs more exactly by multiplying 0.36 grams by the number of pounds you weigh.<br><br>"The best way to ensure you're meeting your protein needs is to consume some protein at every meal and snack. This will also h... Tue, 13 Sep 2016 21:38:00 EST Tablespoon Sauce Cups I began using 2 or 4 tablespoon plastic sauce cup with lid for my work lunches. I also now always set the table and include cute washable sauce cups that I found. It is a great way to keep aware just how much is being added when using dressings, sauces, condiments, coleslaw or potato salad, even candies. I found it really helps me to get a taste with out over-serving myself, and or, I am aware if I want more- I know much I am using. Anyway my husband and I have actually found this little ... Tue, 13 Sep 2016 13:40:00 EST What to Eat When You Have GI Distress Nausea, bloating, gas, diarrhea . . . we’ve all had it at one time or another. I read a fantastic article that had suggestions from a gastroenterologist (Dr. Lisa Ganjhu, DO) suggesting foods that will help w/these symptoms in a natural way. Food is medicine! First and foremost, follow the instructions of your healthcare provider if you have medical issues causing these symptoms. Always see your healthcare provider for any symptoms that persist. <br><br>One idea is to avoid foods w/lots... Tue, 13 Sep 2016 11:49:00 EST Kashi Cereal Stirs Anger - Exposed by Small Rhode Island Groce Kashi Cereal Stirs Anger - Exposed by Small Rhode Island Grocer<br><br><br>A simple sign on a grocery store shelf has gone viral, causing a storm of outrage among consumers who feel they've been misled by cereal maker Kellogg's claims about its Kashi cereals. A Rhode Island grocer posted a note on the shelf where Kashi was supposed to be, saying he'd learned it wasn't 100 percent natural after all, and therefore wasn't carrying it anymore.<br><br>It turns out the soy in Kashi cereals comes fr... Tue, 13 Sep 2016 10:03:00 EST 22 Ways Drinking Soda is Bad for Your Health 22 Ways Drinking Soda is Bad for Your Health<br><br> <br><br>Numerous studies have shown the negative health effects of drinking soda on your waistline and your teeth. Drinking soda however, has far more serious health risks than many of us may realize. <br><br>According to Euromonitor, the average person in the United States consumes more than 126 grams of sugar per day. That’s equal to 25.2 teaspoons, or the equivalent of drinking a little over three 12 ounce colas.<br><br>Numerous studie... Tue, 13 Sep 2016 01:27:00 EST Beyond Meat and Poultry Advantages of plant proteins:<br><br>The "Western" dietary pattern that many Americans have followed for decades is much higher in animal proteins than in plant proteins. However, research has demonstrated that eating more plant foods and fewer animal foods, especially red and processed meats, has beneficial effects, including decreased risks of heart disease, hypertension, type 2 diabetes, and obesity, and many health experts suggest adopting a plant-based diet, which emphasizes plant foods... Mon, 12 Sep 2016 21:45:00 EST Going Out to Eat Most of the time prepare healthy meals at home because it is much easier to control the contents and balance. I recommend starting with what veggie you will eat then moving to the protein then carb. It is really easy to add fresh low cal items to add bulk like a cut up tomato with a little salt for about 30 calories. But if you do go out, try to go to a place that has a 600 and under calorie menu. Great places include Applebee's, IHOP, TGI Fridays, Subway and more. I recommend Applebees speci... Mon, 12 Sep 2016 19:18:00 EST How to Eat Your Way to a Healthier Heart How to Eat Your Way to a Healthier Heart<br><br><br>Your cardiac muscles are rather specialized. While similar to your skeletal muscles in that they’re striated, their functionality more closely resembles your smooth muscles, as the continuous contraction of your heart is involuntary.<br><br>Every minute, your heart pumps about 5 liters (1.3 gallons) of blood throughout your body, and for optimal health, it’s imperative your heart continues its duty without interruption for the duration of yo... Mon, 12 Sep 2016 09:52:00 EST How to Break Free from Your Sugar Addiction Have you read about sugar addiction? There’s a reason it’s so frequently in news — studies reveal that sugar’s impact on the brain closely mimics the effect of taking illegal drugs. We spoke with Rachel Gargano, a nutritionist on the Reboot with Joe team, about sugar’s impact on your health and how to break free from this addiction. Coach Rachel will be leading our special Guided Reboot for Sugar Addiction, which kicks off on September 29.<br><br>Q: WhaRachelt are 3 things people should know ... Sun, 11 Sep 2016 22:27:00 EST Beyond Meat and Poultry Beyond Meat and Poultry: Meet Your Protein Needs with More Plant Foods. <br><br>Protein is essential for good health; get it from beans, nuts, and seeds, as well as lean meat, poultry, and fish.<br><br>Protein is an essential nutrient for optimum functioning, and while most people think of meat, poultry, and fish as the main sources of dietary protein, many plant-sourced foods also can contribute significantly to your protein needs while providing important health benefits.<br><br>Food Sour... Sun, 11 Sep 2016 21:49:00 EST Seasonal Produce - Fall and Winter The cookouts, corn on the cob and fresh fruits of summertime may be history for another year, but fresh-food fans need not fret.<br><br>The fall harvest season brings a whole new assortment of delicious and heart-healthy fresh fruit and vegetables. Apples, pears, broccoli and Brussels sprouts are fresh in the market – or in your garden.<br><br>Autumn is a time to shift from the seed fruit that we eat in the summer to all the nutrition-rich goodies, like the grapes and persimmons we get in the... Sun, 11 Sep 2016 20:31:00 EST Use Herbs and Spices Every Day Herbs and spices are such an easy way to increase nutrition in a meal. They're known to improve immune function, help the digestive system, increase mental clarity, and balance hormones, along with many other benefits. The best part is you don't have to learn a new cooking technique or completely give up your favorite foods in order to do this one simple trick. You just have to give a few shakes of a spice container.<br><br>My favorite herbs and spices are the carminatives. These improve dige... Sun, 11 Sep 2016 17:53:00 EST Why Sugar Is So Very Addictive <br>Sugar and Your Brain: Why Sugar Is So Very Addictive<br>White sugar<br><br>By: Rachel Gargano MS, RD, LDN, CSSD<br><br>A typical grocery store has upwards of 20,000 different packaged foods, and nearly 75 percent of these foods have added sugars. That’s right: Three-fourths of our food supply is pumped with the sweet stuff. It’s no wonder sugar addiction runs so rampant in our society.<br><br>Carbohydrates are broken down into sugar, which is essential for life. Every cell in our body use... Sun, 11 Sep 2016 01:07:00 EST Healthy Diet.. Keeping On Track Well I was one of those who liked to eat and enjoy a lot of things that I know I should not eat... and it never fails you get the hint of a little baggage surrounding your waist.. these rolls that just seem not to be able to fit anywhere and you can't hide it.. Yes Saddlebags and middle age spread... Now what are you going to do... Well I tried a lot of things and pills and different diet but one thing then never say beside eat a sensible diet and the weight will come off.. Stop right there..... Sat, 10 Sep 2016 10:37:00 EST 10 Anti-Aging Foods to Eat Daily <br>10 Anti-Aging Foods to Eat Daily<br><br>By: Isabel Smith, MS, RD, CDN<br><br>Clients always ask me about ways to slow the aging process. Growing older is part of the process of living — but like most processes our bodies undergo, there are ways to slow it down.<br><br>Just like preventing sun damage, promoting exercise endurance and others, the food we eat can play a role in promoting healthy aging. Certain nutrients have been found to be beneficial when it comes to promoting healthy skin... Fri, 9 Sep 2016 23:28:00 EST Eggs for breakfast or lunch or dinner I never ate breakfast. Not a good one if I did. The last month I have had two eggs for breakfast every day. Sometimes, it is French toast. Just eggs and bread. I use butter to fry it in.<br><br>Another day it will be scrambled eggs with onions, leftover cooked vegetables from the dinner with spinach on top. Sometimes salsa on the side and a piece of toast.<br><br>Omelettes are good, easy and filling. I put onion, spinach, tomatoes, celery and leftover vegetables. Again, salsa is good with thi... Fri, 9 Sep 2016 22:57:00 EST The Worst Possible Place to Eat if You Want to Stay Healthy The Worst Possible Place to Eat if You Want to Stay Healthy<br><br><br><br>If you value your health, you would be wise to avoid fast food restaurants at all costs.<br><br>Not only does the fast food diet promote high cholesterol, hypertension, heart attacks, obesity and diabetes; such foods are also laden with added chemicals, and virtually all animal based food comes from factory farms.<br><br>The latter issue is highlighted in a recent announcement that McDonald's and Target will no longer ... Fri, 9 Sep 2016 09:49:00 EST Weigh Your Food A huge part of my wife's and my success is that we weigh almost everything in grams, and use those numbers for an accurate calorie count. Measuring by volume or counting items is so sporadic, and allows a person to cheat the numbers. <br><br>Take tortilla chips for example. I could count out 13 tortilla chips, making sure I only take large, unbroken chips, and get a completely different weight than a mix of chips that aren't perfect. Both are 13 chips, (one serving according to the package), ... Fri, 9 Sep 2016 09:26:00 EST Does the cooking method affect the nutritional value of sweet potatoes? Does the cooking method affect the nutritional value of sweet potatoes? <br><br>Some nutritional benefits from sweet potatoes simply may be easier to achieve if you use steaming or boiling as your cooking method. Recent studies sh... Thu, 8 Sep 2016 23:09:00 EST Reducing your sodium intake We need sodium in our bodies to keep it functioning properly but it needs to be within the recommended daily allowance. When it comes to dietary sodium, less is certainly best, yet Americans today consume 50% more than the recommended daily quantities of sodium. Diets high in sodium increase blood pressure levels. High blood pressure damages the kidneys over time, and is a leading cause of kidney failure. To help Americans reduce salt intake to the ideal one teaspoon per day, the National Ki... Thu, 8 Sep 2016 08:05:00 EST Watermelon: health benefits Anti-Inflammatory and Antioxidant Support Watermelon: health benefits<br>Anti-Inflammatory and Antioxidant Support<br><br>Phenolic compounds in watermelon—including flavonoids, carotenoids, and triterpenoids—make this fruit a choice for anti-inflammatory and antioxidant health benefits. If you had to pick a single nutrient from this anti-inflammatory and antioxidant category that has put watermelon on the map, that nutrient would be lycopene. Alongside of pink grapefruit and guava, watermelon is an unusually concentrated source of th... Wed, 7 Sep 2016 16:32:00 EST A good eating plan I follow the 17 Day Diet and am very happy with the program. The initial 17 days is designed to curb your cravings for sugars and carbs. Drinking lots of water, green tea and starting the day with a hot cup of water with lemon juice is critical to your success. The recipes they provide are easy to make and very tasty. It is an easy program to follow and be with successful. I always feel so much better when I am eating the healthy, suggested meals and your success is evident from the star... Wed, 7 Sep 2016 10:55:00 EST Is there more than one form of vitamin K? Is there more than one form of vitamin K?<br><br>Vitamin K is named after the German word for blood clotting (koagulation). In fact, this is probably the most common connection that people make with vitamin K—they associate this vitamin with the process of blood clotting. However, it's important to know that vitamin K makes a variety of unique contributions to our health, and our knowledge about these contributions has been expanding in new and unexpected ways.<br><br>There are three basic ty... Wed, 7 Sep 2016 01:32:00 EST Best Vegan Protein Did you know that PEA PROTEIN has been shown to promote fullness and increase muscle growth as effectively as animal-based protein sources!<br> <img src=""> <br> <br>Good luck!<br><br>Laura,<br><br> http://www.2knowsuccess.myfore<br><BR>/ <br> ... Tue, 6 Sep 2016 17:05:00 EST None For Me Thanks when i was ten yrs old, i made the decision meat for me!<br><br>i had always been fed well by my family! but they prepared meat dishes, admittedly i thought those meals were delicious...most of the time.<br><br>still, the thoughts running through my mind were decidedly against meat-eating.<br><br>today, i'm total vegetarian. last fifty years! i know i've benefited especially in my conscience. i always knew animals weren't put on earth to be a meal one day...<br><br>i'm ... Tue, 6 Sep 2016 10:19:00 EST What Is Watermelon Good For? What Is Watermelon Good For?<br><br>Watermelon Nutrition Facts<br><br><br>Watermelons have reputed roots in Africa, with the first recorded harvest in Egypt somewhere around 5,000 years ago. From there, they were sprouted throughout Asia and Europe. Colonists brought seeds with them to the New World, where around four billion pounds of watermelons are now produced every year. It's easily the best-loved fruit in America.<br><br>A member of the Cucurbitaceae family with – you guessed it – cucum... Tue, 6 Sep 2016 10:01:00 EST Is it okay to cook with extra virgin olive oil? Is it okay to cook with extra virgin olive oil?<br><br>Even though we strongly recommend the inclusion of extra-virgin olive oil (EVOO) in most meal plans, we do not cook with this plant oil and we do not believe that cooking with EVOO is the best way to incorporate it into your diet. However, we also recognize that some of the science research in this area supports the idea of cooking with EVOO, and so we have created this article to let you weigh the pros and cons for yourself based on the ... Mon, 5 Sep 2016 12:27:00 EST 18 Foods That Promote Muscle Growth and Definition 18 Foods That Promote Muscle Growth and Definition<br><br><br>If you're looking for muscle growth and definition, there's no getting around exercise. However, you cannot exercise your way out of a poor diet, and when it comes to muscle definition, one of the keys is to lose body fat, or else you will not be able to see the muscles in the first place.<br><br>The common belief is that if you want to build muscle, you need to eat lots of protein and carbohydrates because carbs fuel your muscles ... Mon, 5 Sep 2016 10:50:00 EST Successful Eating 9/2016 I think the 300-word minimum is a bit much for this. I can see maybe a150-word minimum for a "secret." Since I haven't made any "major" strides, I only have a little bit of a secret. That is, namely, I had to study nutrition and find out how to get healthy foods into my diet. Right now I'm making a Herbed Lentil and Quinoa salad to take to the end-of-summer picnic. It has, of course, lentils and quinoa, mixed in with red onion, green pepper, celery, herbs, lemon juice and olive oil. It ... Mon, 5 Sep 2016 08:33:00 EST What are the antioxidant and anti-inflammatory benefits of bok choy? What are the antioxidant and anti-inflammatory benefits of bok choy?<br><br>As an excellent source of vitamin C, vitamin A (in the form of carotenoids), and manganese, and a good source of zinc, bok choy provides us with a concentration of these core conventional antioxidants. Yet, its antioxidant support extends beyond these conventional antioxidants to a wide range of other phytonutrient antioxidants. These phytonutrients include flavonoids like quercetin, kaempferol, and isorhamnetin, as w... Sun, 4 Sep 2016 22:13:00 EST Develop a taste for whole foods Stay away from foods that are processed. Simple foods prepared in healthy ways taste so much better. You will notice your energy levels increase as you take the time and energy to prepare good food. A level of stability and comfort will follow. When you stop having meals at regular intervals with people you love life seems empty and sad.I miss the simple life of my childhood, the garden, the local recipes, the fellowship. Children need the stability of good food served at regular times.I unde... Sun, 4 Sep 2016 20:21:00 EST Put the Candy Bar Down and back up... So your ready to cook.. Now I am from the South so a Sunday Meal.. Fired Chicken and Okra and Cornbread... or Smothered Cube Steak and Mashed Potatoes.. not counting the Pecan Pie... Corn fritters and apple fritters... Wait a minute and hold on.. I wondered how in the world how I survived.. They fry everything.. From the Chicken to Twinkies and even butter.. I went to a Fair the last time and yes.. They couldn't get by without batter and deep fried... but I knew when I had started to loose w... Sun, 4 Sep 2016 15:36:00 EST Increase Fruits and Vegetables Increase Fruits and Vegetables<br> <br>Eat your fruits and vegetables. It’s cliché but it’s necessary for you and your family to get the nutrients needed to live a healthy lifestyle. These steps below will help you identify the healthy eating challenges your family faces, and give you specific steps to overcome them and increase fruits and vegetables in your home.<br><br><br>Find Your Fresh Produce Source<br><br>Many families struggle with not having easy access to fresh produce. Is this keep... Sun, 4 Sep 2016 10:49:00 EST You can't out exercise your fork! What you put into your body, is just as, if not more important, than how much you move your body.<br><br>If you're eating processed foods, sodas (even diet), and lots of grains and'll never make much headway with your new lifestyle.<br><br>It took me starting out by doing a 21-day sugar detox to realize just how eating that kind of food really made me feel. And it wasn't good. Yes, it tastes good for awhile, but the bloating, heaviness, intestinal upset etc, really wasn't appea... Sat, 3 Sep 2016 00:44:00 EST The benefit of beans Beans can are the least expensive source of protein, especially when compared to meat. Aside from protein, complex carbohydrates, and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.<br><br>Dried beans are inexpensive, will store on the shelf for years, and are very easy to prepare. They should be a staple in every kitchen as they provide the basis for a hea... Fri, 2 Sep 2016 13:37:00 EST Voluntary 'Smart Label' Preempts State and Consumer Rights Voluntary 'Smart Label' Preempts State and Consumer Rights<br><br><br>According to the Grocery Manufacturers Association (GMA), 80 percent of the foods on your grocery store's shelves contain genetically modified organisms (GMOs).1 These foods are also most likely to be contaminated with toxic pesticide residues.<br><br>Just last month, the Organic Consumers Association (OCA) sued Post Holdings, Inc., for falsely marketing Shredded Wheat cereal as "100 percent natural" and "made with nothing ... Fri, 2 Sep 2016 11:10:00 EST 5 Reasons to Bring You Lunch to Work Considering bringing your lunch to work? You should: Not only does brown bagging it save you money, it can also help with your weight loss efforts. Plus, bringing your lunch to work is a great way to ensure that you get lots of healthy nutrients from your meals and leave lunch hour feeling energized for the afternoon. Here are five great reasons to brown bag your lunch:<br>1. Boost Your Weight Loss Efforts<br><br>The first — and maybe most interesting — benefit to bringing your lunch to work:... Thu, 1 Sep 2016 23:33:00 EST Can organic foods really improve my health? Can organic foods really improve my health?<br><br>Yes. Consumption of organically grown food is a great way to reduce your exposure to contaminants commonly found in foods that have been grown using conventional agricultural practices. These contaminants may include not only pesticides - many of which have been classified as potential cancer-causing agents - but also heavy metals such as lead and mercury, and solvents like benzene and toluene. Minimizing exposure to these potential toxins is... Wed, 31 Aug 2016 23:20:00 EST Watch those carbs ! The best way to eat healthy and lose weight, for me has been to restrict refined white flour and refined sugar use, with very limited use of packaged foods, flours or concentrated sugars. <br><br>I find that following this as my overall plan means I must eat more vegetables and fresh fruit with my protein and I do not fill in with high calorie carbohydrates like, pasta potatoes, prepackaged foods, flour, or sweets. I limit my refined sugar and flour use to very occasional. <br><br>... Wed, 31 Aug 2016 19:05:00 EST Hunger is not an emergency! A lot of people sabotage themselves and justify over eating with hunger. Its ok to be hungry. I've recently read this and it changed my whole way of 'dieting'. Its ok to be hungry. Nothing bad is going to happen because we're hungry. <br>A lot of people sabotage themselves and justify over eating with hunger. Its ok to be hungry. I've recently read this and it changed my whole way of 'dieting'. Its ok to be hungry. Nothing bad is going to happen because we're hungry. <br>A lot of people sabot... Wed, 31 Aug 2016 09:08:00 EST What nutrients are most likely to be deficient in a vegetarian diet? What nutrients are most likely to be deficient in a vegetarian diet?<br><br>If you look at all types of vegetarian diets as a group, and all research studies of these diets, vitamin B12 is the nutrient most likely to be deficient in this type of eating plan. Adequate B12 intake can be and is a genuine concern if a relatively strict vegetarian diet is sub-optimal in quality. In the National Health and Nutrition Examination Survey (NHANES) data from 2003-2010, 55% of participants who described ... Wed, 31 Aug 2016 02:07:00 EST Cook several veggies ahead of time I do better on weeks when I buy a bunch of veggies, prepare them ahead of time, and store them in containers in the fridge. Then, regardless of what I feel like eating for lunch and dinner, I load half of the plate with a selection of veggies. It enhances my satisfaction with the meal, leads me to eat fewer calories, and improves my daily nutrition.<br> Examples of my go-to veggies are okra (its funny, so many people don't like it, but it's my favorite), carrots (I especially like buying bags... Tue, 30 Aug 2016 12:34:00 EST What's New and Beneficial About Pears What's New and Beneficial About Pears<br><br> For nutritional reasons, we're often advised to consume the skins of fruits. However, it's less often that research provides strong evidence in support of this advice. Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of... Tue, 30 Aug 2016 01:15:00 EST Track Your Food In nine months I dropped 35 pounds and reached my goal weight of 135. Several people have asked me to share my secret. In the past few weeks, I have noticed the number on the scales creeping up, and even now I need to be reminded of the weight loss tools I need to rediscover. My first secret is simple: while trying to lose weight, I need to keep track of everything I eat. The two main benefits to tracking my food are that I am more aware of what I am eating, and I am accountable to something ... Mon, 29 Aug 2016 20:30:00 EST What's New and Beneficial About Broccoli What's New and Beneficial About Broccoli<br><br> Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw broccoli still has cholesterol-lowering ability—just... Mon, 29 Aug 2016 00:31:00 EST Just eat real food! If it comes in a package, can, bottle or box read the ingredients. It is probably processed. Look for single item ingredients like a piece of fruit, a head of greens, green beans. Meat comes in packages but generally you can see what's inside and it is just one type of meat. The exception is sausage and bacon. Then read the ingredients. Are there a lot of fillers and you don't recognize their names? Does it have sugar in it? If so put it back on the shelf. There are sausages and baco... Sun, 28 Aug 2016 14:37:00 EST Sweet Potatoes: A Tasty Treat for Your Health Sweet Potatoes: A Tasty Treat for Your Health<br><br><br>Whenever I find information that will help promote optimal health, I am always eager to share it with all of my readers. This is especially true when it comes to diet, as proper nutrition is one of the pillars of good health and wellness.<br><br>Now, I am excited to share with you the potential health benefits of sweet potatoes.<br><br>Sweet Potatoes: More Than Just Food for the Holidays<br><br> When consumed in moderation, sweet potato... Sun, 28 Aug 2016 09:46:00 EST The benefits of berries Strawberries, blueberries, blackberries and raspberries are powerful superfoods. There are numerous health benefits from eating these wonderful fruits and they should be incorporated into every balanced diet. <br><br> Berries can play a role, packed with nutrients that naturally lower blood pressure, reduce inflammation and increase "good" cholesterol. Flavonoids are the dizzying variety of more than 6,000 compounds found in plants that give fruits and vegetables their vibrant blue, red and ... Sat, 27 Aug 2016 14:53:00 EST "No." - How to Win the Cravings Battle Considering how hooked that I have been more recently to sweets and salty-fatty treats, it amazes me how casually that I can now say "no" to overindulging in poor food choices. I never feel deprived, either. It's like I live in a completely different reality now from the most indulgent and unhealthiest point in my life.<br><br>This is how I unhooked myself from my prior cravings in one week by saying "no.":<br><br>1. NO to empty calorie drinks: I drink at least 10 glasses of water each day. I... Sat, 27 Aug 2016 12:47:00 EST Why are bananas rated "low" on the Glycemic Index? Why are bananas rated "low" on the Glycemic Index?<br><br>Bananas are a fascinating fruit in terms of their carbohydrate and sugar content. Even though bananas are a fruit that tastes quite sweet when ripe—containing 14-15 grams of total sugar—bananas receive a rating of low in their glycemic index (GI) value. GI measures the impact of a food on our blood sugar. This low GI value for bananas is most likely related to two of their carbohydrate-related qualities.<br><br>First, as mentioned prev... Sat, 27 Aug 2016 08:03:00 EST Olives: how to select, store, and prepare Olives: how to select, store, and prepare <br><br>While olives have been traditionally sold in jars and cans, many stores are now offering them in bulk in large barrels or bins (often called an "olive bar"). Buying bulk olives will allow you to experiment with many different types with which you may be unfamiliar and to purchase only as many as you need at one time.<br><br>While whole olives are very common, you may also find ones that have been pitted, as well as olives that have been stuffe... Sat, 27 Aug 2016 02:08:00 EST Eating Within My Means It's no secret that if we take in more calories than our set nutrition goals, we will be disappointed in the results. Therefore, I have learned to diligently stay within my set 2000 calories per day. In order to maximize my efforts, I have learned to plan for bulky lo-cal salads with shredded cumber, tomatoes, onion, carrot, and bell peppers. My favorite trick is to make a meal, then half it in order to use the second half for another day. <br><br>It's taken some time to be a believer, but hi... Sat, 27 Aug 2016 00:54:00 EST Drinks Count Too! I was in the habit of not tracking my coffee. If I were drinking the coffee black, this wouldn't have been a problem but I like my coffee with 4 cream and 1 sugar! That's a whole lot of calories left unaccounted for. The worst part is I would do it two or three times a day for a grand total of 285 calories I didn't count on a bad day. No wonder I wasn't losing any weight! <br><br>I thought I was doing well. Watching those calories I ate and keeping myself moving. No less than 10,000 steps a d... Thu, 25 Aug 2016 16:31:00 EST What type of pumpkin seeds provides the greatest amount of zinc? What type of pumpkin seeds provides the greatest amount of zinc?<br> <br>Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, ... Wed, 24 Aug 2016 10:33:00 EST Why Starch Should Be at the Center of Your Plate Why Starch Should Be at the Center of Your Plate<br><br><br>People are so afraid of starch and carbs these days, but we want you to unlearn everything you think you know about them. Despite the constant headlines, it is not carbohydrates that makes people fat and sick.<br><br>On a whole-food, plant-based diet, 75-80 percent of your calories should come from carbohydrates (mostly starch-based foods and fruit). And you don’t have to keep track; this will happen naturally if your diet is based o... Wed, 24 Aug 2016 00:08:00 EST Write it before you bite it Put it in the tracker before you actually eat it. See what it does for calories and various nutrients. <br><br>Right there in front of you have your plate and your computer. Put those nutrition numbers right there above the plate, above the things on it.<br><br>Read and think. Prioritize.<br><br>Will this run me way over on fat? Will this run me way over on sodium? How many calories does it actually have?<br><br>By writing it in the tracker first, you can make a more informed choice about wha... Tue, 23 Aug 2016 17:45:00 EST Pre Planning Meals Every Saturday is meal plan day. I use the tools from SP to pre-log my week so that I can ensure that each day's plan is within my ranges. I make a grocery list from the planned meals; and I don't deviate from the list when I go to the store.<br><br>The pre-planning keeps the guess work out. I plan for meals out and all. I eat alot of the same foods, so the structure and routine helps save time and money. I have my kids certain nights of the week so planning bigger for those nights than ... Tue, 23 Aug 2016 13:45:00 EST Grapes: How to select, store, prepare, and enjoy Grapes: How to select, store, prepare, and enjoy<br><br>For the best tasting grapes with high concentrations of antioxidants select those that are fully ripe. Fully ripened grapes are plump and free from wrinkles. They should be intact, firmly attached to a healthy looking stem, and not leaking juice. The area around the attachment should have the same color as the rest of the grape.<br><br>One way to help predict the sweetness of grapes is by their color: green grapes are medium sweet, red g... Mon, 22 Aug 2016 20:47:00 EST simply eat soup soup is mainly water you get your hydration and nutrition in one and it's filling and low calorie. If you make it yourself you control the sodium content and vegetables and meat as well. If you make a large amount of soup you can freeze it in single portions for when you are short on time and need a meal in a hurry or take to work for lunch. I personally like my soup chunky but if you throw it in the blender you can make it a smooth and creamy texture. Of course you can add condiments like cr... Mon, 22 Aug 2016 19:37:00 EST Strategy for busy site meeting days I work as Project Manager in a Company that does Security Installations. A lot of our projects are in Construction Sites. The weekly Site Meetings and Subcontractor Coordination Meetings are long and tiring. Often you end up sacrificing your lunch break. Many sites offer snacks during the meetings. Mostly these are unhealthy junk food things. If it is a big Construction Site and the meeting takes hours, you will be tempted. So you need to go prepared.<br><br>Here are some strategies that work... Mon, 22 Aug 2016 15:33:00 EST Snack attacks at work I have dedicated 1 drawer in my office desk for snacks etc. There I keep a selection of non-perishable snacks in small portions and beverages (teas, coffee, non-sweetened cocoa) for those days I end up working through lunch or late. This includes sugar free gum. Other snacks are things like unsalted nuts in mini packs (1oz or less), crisp bread, rice cakes. I avoid granola bars since mist have too much sugar in them. <br>Trail food - again low sugar. Best homemade - and dried fruits are grea... Mon, 22 Aug 2016 15:15:00 EST Internet for accountability For me personally, the internet is huge in my being able to hold myself accountable. Last week the internet was so spotty I had days that I couldn't get on to log food. Back in my growing up years the internet didn't exist and computers were for companies like IBM, where they had dedicated rooms and massive machines to accomplish less than a tablet can now do. <br><br>So while pen and paper still work to write down foods to visualize the big picture of what I am eating, I don't have a hand... Mon, 22 Aug 2016 13:03:00 EST Eating The Right I went to town and bought a beautiful 9 inch plate to eat on daily. I was hell bent on doing this. I felt if I didn't do it now I would never do it. This was to help me start getting control of my portions. I ate entirely to much and I craved sugar and salt. I had to make a change, so 3/4 of my plate is filled with fruit and vegetables. The other 1/4 is meat or beans. I do carb shuffling, 1-2 days a week is higher carb meals 5-6 meals are low carb meals. I measure out my portions. I eat snack... Sun, 21 Aug 2016 23:11:00 EST Unexpected Reasons Why Coffee May Be A Health Food Unexpected Reasons Why Coffee May Be A Health Food<br><br><br>Food and Health August 19, 2016<br>Health benefits of coffee<br><br> <br><br>Until recently, you wouldn’t have expected to see coffee listed as a health food. For decades, we’ve been advised to drink less of it.<br><br>But now, it turns out, that advice may have been wrong.<br><br>In fact, coffee brings a stunning array of anti-aging health benefits.<br>Health benefits of coffee<br><br>The Cardiovascular Risk Factors, Aging and ... Sun, 21 Aug 2016 22:40:00 EST Fresh Is Best It's so helpful to add fruit and or veggies to every meal. Fresh is best but frozen is good too. It's filling, especially when a salad is eaten before the meal, and good for us! Want to feel all smug and self-righteous? Eat what is closest to nature and avoid processed food as much as possible. Clean eating is called clean for a reason - there are no chemicals, preservatives or man-made substances. Clean is what God gave us and intended us to eat. It keeps our hormones working properly... Sun, 21 Aug 2016 13:12:00 EST Don't Let the Grocers Get YOU! Conniving. Manipulative. Scheming. I’m not talking about your ex or enemy either. I’m talking about our local grocers. Whether it's on the corner or our big box stores buyer beware on your next trip, be prepared to fight back against the tactics most supermarket chains use to get "us" spend more money on "extras" that we don't really need—tactics that affect our welfare and finances.<br><br>i know I'm going past either Walmart Target or Meijers I make sure I've got my list in hand, and ... Sun, 21 Aug 2016 11:39:00 EST Why is romaine lettuce a great choice for a nutrient-rich salad? Why is romaine lettuce a great choice for a nutrient-rich salad? <br><br>Not all lettuce is created equal, but if you start your meal with a salad made of romaine lettuce you will be sure to add not only a variety of textures and flavors to your meal but an enormous amount of nutritional value. The vitamins, minerals, phytonutrient... Sat, 20 Aug 2016 22:21:00 EST The benefit of blueberries Did you know that blueberries are one of the worlds healthiest foods? Blueberries are sweet, nutritious and wildly popular. Often labelled a “superfood,” they are low in calories and incredibly good for you.<br> <br>Blueberries contain a type of flavonoid known as anthocyanins, which are responsible for giving foods like blueberries, cranberries, red cabbage and eggplants their iconic deep red, purple and blue hues. Anthocyanins are responsible for more than just the blueberry's pretty blue c... Sat, 20 Aug 2016 14:24:00 EST Making Dietary changes! Change is not easy, especially if you want it to last! Here is my game plan for change.<br>1. Prepare for the change.<br>Yesterday I got my test results back, and they were not good. I was especially disappointed over my A1C of 7.1. It is time for me to make some major changes if I want to stay off of Diabetes medication. For the past 3 years, I have been able to control the Type II Diabetes with food and exercise. Now I have to make a major change. <br>2. Take note of where your current l... Sat, 20 Aug 2016 05:55:00 EST Here’s Why It’s Important to Drink the Rainbow People frequently ask on our Ask the Nutritionist page if they can drink the famous Mean Green for the entire day while completing a juice fast. This juice is a delicious and powerful tool, but drinking it exclusively during your juice fast is NOT recommended!<br><br>Juice is an easy and fantastic way to increase and include many different nutrients, anti-oxidants and phytocompounds in your diet to enhance your energy, skin complexion, metabolism, immunity and everything else health-wise and ... Fri, 19 Aug 2016 22:54:00 EST Meal Planning for Success I am most successful with my diet when I weekly plan ahead my meals of what I am going to eat and drink and then stick with my plans. I plan ahead for six days and one restaurant day with my elderly mom. If I don't create weekly menus beforehand, I find myself eating unhealthy food in larger quantities throughout the week and will normally regain pounds because of the poor choices I can make. <br><br>My planning begins before I hit the grocery store. I typically eat healthy recipes of fruits,... Fri, 19 Aug 2016 22:03:00 EST What's New and Beneficial About Grapes <br>What's New and Beneficial About Grapes<br><br> Several grape phytonutrients are now believed to play a role in longevity. At the top of the list in this area of research is resveratrol (a stilbene phytonutrient present mostly in grape skins, but also in grape seeds and grape flesh). Resveratrol has recently been shown to increase expression of three genes all related to longevity. (These three genes are SirT1s, Fox0s, and PBEFs.) Interestingly, some researchers have shown a parallel be... Thu, 18 Aug 2016 22:06:00 EST Chia seeds are more than for chia pets! Remember the chia pets? Yes, when you moisten chia seeds they sprout and are amazing in salads. Did you know that chia seeds are among the healthiest foods on the planet? They are loaded with nutrients that can have important benefits for your body and brain. Chia seeds have become one of the most popular superfoods in the health community. They are easy to digest when prepared properly, and are a very versatile ingredient that adds easily to recipes.<br><br>The chia seed is nutrient dense ... Thu, 18 Aug 2016 07:47:00 EST Does cauliflower have anti-inflammatory benefits? Does cauliflower have anti-inflammatory benefits? <br><br>As an excellent source of vitamin K, cauliflower provides us with one of the hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflam... Thu, 18 Aug 2016 01:41:00 EST 8 Signs You Have a Rocky Relationship with Food 8 Signs You Have a Rocky Relationship with Food<br>Are You Eating for Business or for Pleasure?<br><br> By Melissa Rudy<br> <img src=""><br>In an ideal world, we would all eat foods that provided just the right amounts of all the right nutrients, savoring the flavors but having the willpower to stop at the point of physical fullness. We would eat for equal parts fuel and enjoyment, viewing food as both pleasure and... Wed, 17 Aug 2016 11:21:00 EST Don't Get Fooled by McDonald's Latest Food Changes Don't Get Fooled by McDonald's Latest Food Changes<br><br><br>McDonald’s food chain has been in the news after recently revealing 17 menu changes in response to customer complaints and declining sales. On the surface these changes appear to improve the quality of their menu items, but is it too little, too late?<br><br>McDonald’s highest selling burger,1 Big Mac, with a side order of fries and a coke, together deliver a whopping 940 calories packed with 123 grams of carbohydrates.2 Unfortunat... Wed, 17 Aug 2016 10:06:00 EST Detox Diets: Helpful or Full of Hype? Detox Diets: Helpful or Full of Hype?<br>Get the Truth about Detox Diets and Colon Cleansing<br><br> By Becky Hand, Licensed & Registered Dietitian<br> <img src=""><br>There it was, posted on the SparkPeople message board: "Need encouragement for 21-day detox".<br><br>A member was feeling tired and run down. She had decided to cleanse and detox her body as well as jumpstart her weight loss program by using a specia... Tue, 16 Aug 2016 18:25:00 EST Michael Greger's website<br><br>Learn the real facts about eating. Because the food industry has no concern over your health. educate yourself, like I did, and loosing weight and being healthy just HAPPENS.<br> ... Tue, 16 Aug 2016 11:23:00 EST Can organic foods really improve my health? Can organic foods really improve my health?<br><br>Yes. Consumption of organically grown food is a great way to reduce your exposure to contaminants commonly found in foods that have been grown using conventional agricultural practices. These contaminants may include not only pesticides—many of which have been classified as potential cancer-causing agents—but also heavy metals such as lead and mercury, and solvents like benzene and toluene. Minimizing exposure to these potential toxins is an ... Mon, 15 Aug 2016 22:21:00 EST Master the Munchies: Master the Munchies: What 8 Common Cravings Say About You<br><br> By Melissa Rudy<br> <img src=""><br>After a long day that started with an 8 a.m. meeting and ended with a fickle client, you'd seriously consider forking over your life savings for a bowl of rocky road. Other days, sudden, but intense, hankerings for potato chips plague your best-laid diet plans. What's behind this cravings roller coaster? Why do som... Mon, 15 Aug 2016 10:48:00 EST Is it best to throw out the water in which beans have been soaking? Is it best to throw out the water in which beans have been soaking?<br><br>The soaking of black beans in water has always found fairly widespread support in food science research as a way of improving overall black bean benefits. Yet, the discarding of the bean soaking water has been a topic of considerable controversy. A recent study that may help put this controversy to rest looked at many different advantages and disadvantages of tossing out the water used to soak beans. It found that the ... Mon, 15 Aug 2016 01:48:00 EST Plan ahead for success! I think most of us can say we have heard the saying, "Fail to plan, plan to fail". I do not know how many of us have ever applied it to our weight loss journey.<br><br>I had experience with this concept this weekend and it taught me a valuable lesson; if I do not plan, I will fail.<br><br>Let me back up.....<br><br>Last week I was contacted by an old military friend I haven't seen in about six or seven years. He was flying into Joint Base Lewis McChord to do a briefing and wanted to get tog... Sun, 14 Aug 2016 21:28:00 EST Protein Shake and Plateau Well I ran into a plateau and needed to do something. I was losing drips and drabs and my weight was going up and down and then finally stuck at a certain weight. A nutritionist suggested I make one of my three meals a protein shake. Only to do this for about a month period. Let me state this was something she suggested because she knew of my daily eating habits. The shake consists of: one scoop of Whey Protein, one banana, a cup of ice, one cup of low fat or two percent milk and one tabl... Sun, 14 Aug 2016 10:15:00 EST How to start juicing Juicing is a great way to get nutrients but without the added benefit of fiber, which our bodies badly need. Juicing seems to be all the rage now, with juice diets popping up. blogs being written, and healthy lifestyles written about in magazines, but how do you get started juicing?<br><br>It’s really hard for some people to get the amount of vegetables required by most experts (6-8 servings) in a typical day. Broccoli is not the first item we think of eating in the morning so drinking our ... Sun, 14 Aug 2016 06:05:00 EST 7 Diet Myths That Are Actually True <br>Getting enough sleep could help with weight management.<br><br>It can be hard to prioritize a good night of sleep, but if you're trying to drop pounds, you could be doing yourself a disservice by burning the candle at both ends. This study of more than 2,000 people linked sleeping less than 7 hours per night with a higher body mass index. Makes sense to us. Who doesn't feel extra cranky and prone to make poor food choices when they haven't gotten enough sleep? Train yourself to get to bed... Sat, 13 Aug 2016 21:47:00 EST Healthier,super easy and cheap cake I had quite a few zucchinis from the garden I was trying to use in receips.<br><br>I bought a white Pillsbury moist $1.00 box cake mix and grated a very large Zucchini ( over 2 or 3 cups worth).<br><br>Pre heat oven to 350 degrees.<br>(like on the box directions)<br><br>Spray the pan with cooking spray.<br><br>I added 3 eggs instead of 4 egg whites then <br>I added the cake mix to it and stirred until it was moistened.<br><br>Don't add the water or the oil.<br>Trust me you won't need it. The ... Sat, 13 Aug 2016 10:56:00 EST You Don't Have a Weight Problem, You Have an Eating Problem I first realized I was an emotional compulsive eater about 5 years ago. I read a book called Overcoming Overeating by Jane Hirschmann and Carol Munter. It totally changed my perspective on what dieting had done to me. I will never diet again after reading that book. I lost 80 pounds over the course of a year and a half without denying myself any specific foods or amounts of foods. I exercised regularly and rigorously by power walking outside, which was something I really enjoyed. I also worke... Sat, 13 Aug 2016 06:07:00 EST Is tempeh a good source of calcium? Is tempeh a good source of calcium? <br><br>A recent study from Kuala Lumpur, Malaysia has provided us with some fascinating results about the bioavailability of calcium from tempeh. In this study involving postmenopausal women, ca... Sat, 13 Aug 2016 00:41:00 EST Boost Your Performance! 3 Vegan Foods that Really Work ou’ve probably heard certain foods and drinks can boost athletic performance.<br><br>Coffee, for example, makes you run faster, and tart cherries reduce inflammation.<br><br>Researchers are finding that what you eat can actually boost cardiovascular efficiency, hasten recovery time, and increase immunity against common exercise-induced illnesses.<br><br>And the best part? Many of the best foods are vegan, cheap, and easily found at your local grocery store.<br><br>As a cardiovascular nurse, h... Fri, 12 Aug 2016 00:58:00 EST How does asparagus help support digestive health? How does asparagus help support digestive health? <br><br>You may have heard about two foods — chicory root and Jerusalem artichoke — that are widely recognized as providing health benefits for our digestive tract. These health benefits involve a special area of digestive support called "prebiotics" offered by a compound known ... Thu, 11 Aug 2016 00:25:00 EST Waste not and look around you. I love to eat chicken,especially the skin. Yes, I realize the unhealthy high caloric content that the skin has to offer. I don't like to waste anything, so I thought of my commitment to do small steps to keep me focus and on my healthy journey. <br><br>So I decided that I would not eat the chicken skin, but I was so determined not to waste the skin. Soon the answer came out of the blue. My frail old feline, begged for some chicken. I looked at her and said " Do you want some chicken? She ... Wed, 10 Aug 2016 22:56:00 EST Healthier snack choices I'm a "grazer" dividing my 3 meals into six or more a day; so, it may seem to some like I'm snacking all the time! Living single, it suits my lifestyle just fine. The challenge is to make sure it all adds up to a healthy meal plan by the end of the day. Avoiding the temptation of junk food starts in the grocery store; not the kitchen. I eat vegetarian, which helps, and avoid processed foods for the most part. Basically I keep it simple. <br><br>I have my evening snacks; but plan them as ... Wed, 10 Aug 2016 13:05:00 EST Foods For Healthy Skin You already know that filling your diet with power foods—like dark leafy greens, dark chocolate, citrus—can help beat chronic conditions like heart disease and diabetes. But did you know that certain foods can also work wonders on your skin?<br><br>“There’s a growing body of research showing that diet really does affect your complexion,” says Jessica Wu, MD, a dermatologist in Los Angeles and author of Feed Your Face. “What you eat can affect your hormone balance, cause acne, and create or le... Wed, 10 Aug 2016 06:35:00 EST Why diet is so important for heart disease prevention and treatment Why diet is so important for heart disease prevention and treatment<br><br>Dr. Greger points out that populations whose diets are based on whole plant foods rarely get heart disease (and they tend to steer clear of many other health problems, too – including diabetes).<br><br>This corroborates the findings of another Food Revolution Summit speaker, Caldwell Esselstyn, MD. Dr. Esselstyn’s work is featured in the highly acclaimed documentary Forks Over Knives. He is also the author of the accla... Wed, 10 Aug 2016 01:46:00 EST What Happens to Your Body When You Eat a McDonald’s Hamburger? What Happens to Your Body When You Eat a McDonald’s Hamburger?<br><br>When talking about fast food giants, nothing can be bigger – and more infamous – than McDonald's. Those two "golden arches" sign are so abundant and so well-known all over the world, that some toddlers can even recognize it even before they are able to speak full sentences. <br><br>Over 36,258 McDonald's restaurants operate worldwide,1 serving over 69 million people every day. From its humble beginnings in the 1940s, the br... Tue, 9 Aug 2016 09:47:00 EST What's New and Beneficial About Cucumbers What's New and Beneficial About Cucumbers<br><br> Researchers have long been familiar with the presence of unique polyphenols in plants called lignans, and these health-benefiting substances have been studied extensively in cruciferous vegetables (like broccoli or cabbage) and allium vegetables (like onion or garlic). Recent studies, however, have begun to pay more attention to the lignan content of other vegetables, including cucumbers. Cucumbers are now known to contain lariciresinol, pi... Mon, 8 Aug 2016 17:56:00 EST Better Than Wheatgrass: Raw Veggie Juice and Sprouts Better Than Wheatgrass: Raw Veggie Juice and Sprouts<br><br><br>If you want to improve your nutrition and are itching to grow your own food, sprouts are an ideal choice.<br><br>Virtually all sprouted seeds and grains fall in the "superfood" category, and they're really easy to grow, even if you don't have a lot of space or an outdoor garden. But what about green grasses like wheatgrass?<br><br>Wheatgrass is grown from wheat seeds, and contains high amounts of chlorophyll. Most people juice it... Sun, 7 Aug 2016 12:03:00 EST 8 Summer Beverages to Avoid 8 Summer Beverages to Avoid<br><br><br>A tall, cool beverage goes hand-in-hand with a hot summer day, but many of the most popular "summer" drinks come with a hefty downside, like exorbitant amounts of sugar.<br><br>It's alarmingly easy to sip and slurp your way through hundreds of grams of excess sugar just by enjoying a cool drink once or twice a day – and that's only the start.<br><br>There are plenty of options to quench your thirst and even satisfy your sweet tooth that will actually sup... Sun, 7 Aug 2016 10:58:00 EST Is there a synergistic effect on health when you combine lycopene-rich foods and green tea? Is there a synergistic effect on health when you combine lycopene-rich foods and green tea?<br><br>Choosing to regularly eat lycopene-rich fruits, such as papaya, and drink green tea may greatly reduce a man's risk of developing prostate cancer, suggests research published the Asia Pacific Journal of Clinical Nutrition (Jian L, Lee AH, et al.)<br><br>In this case-control study involving 130 prostate cancer patients and 274 hospital controls, men drinking the most green tea were found to have ... Sun, 7 Aug 2016 01:26:00 EST Is Evening Eating Destroying Your Weight Loss Efforts? Is Evening Eating Destroying Your Weight Loss Efforts?<br>Cues to Eating and How to Control Them<br><br> By Becky Hand, Licensed & Registered Dietitian<br> <img src=""><br>Balanced breakfast? Check<br>Mid-morning snack? Check<br>Healthy lunch with your co-workers? Check<br>Passing up your friend's homemade cookies? Check<br>Coming home in the evening and going on a feeding frenzy? CHECK!!<br><br>Does this sound lik... Sat, 6 Aug 2016 10:25:00 EST What is the best way to select and store fresh figs? What is the best way to select and store fresh figs?<br><br>Although dried figs are available throughout the year, there is nothing like the unique taste and texture of fresh figs. They are lusciously sweet with a texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds. And fresh figs are now in season. California figs are available from June through September; some European varieties are available through autumn.<br><br>Since fresh... Sat, 6 Aug 2016 00:12:00 EST Why are mustard greens so bitter? Why are mustard greens so bitter?<br><br>The noticeably bitter taste of turnip greens has been linked by researchers to its calcium content. On an ounce-for-ounce basis, turnip greens contain about 4 times more calcium than a much less bitter-tasting cruciferous vegetables like cabbage. Even in comparison to mustard greens, turnip greens contain about twice the calcium content. High calcium content is not the only reason for the noticeable bitterness of turnip greens, of course. But it may be... Fri, 5 Aug 2016 00:51:00 EST Low carb/low cal I tried everything -- I mean everything -- for four years. Nutritionists, clean eating, HIIT exercise, cleansing routines, this diet, that diet. I mean I really tried it all. I put my body through HELL and nothing worked.<br><br>Low carb/low cal has done the trick for me. 1200 cals/50 net carbs (net=carbs-fiber). Not easy -- but soooo worth it!<br><br>When I first started this program, I told my doc that I would give it a shot, but it wouldn't work. I am sure he thought that was pretty funny,... Thu, 4 Aug 2016 13:30:00 EST Shop in budget supermarkets Shopping in budget supermarkets can save you both money and calories. Places like Lidl (my personal favourite) and Aldi often carry less choice of products and offer less special offers...<br><br>... they are not bad things!<br><br>How many times have you shopped for "just a few things" and come out laden down with things on offer that you don't need, or new things that "just looked interesting"?<br><br>A recent study in the UK of major supermarkets revealed they ALL set more special offers o... Thu, 4 Aug 2016 08:33:00 EST What is fennel and how do you prepare it? What is fennel and how do you prepare it?<br><br>Fennel is crunchy and slightly sweet, adding a refreshing contribution to the ever popular Mediterranean cuisine. Most often associated with Italian cooking, be sure to add this to your selection of fresh vegetables from the autumn through early spring when it is readily available and at its best.<br><br>Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. The stalks are topped with feathery gree... Thu, 4 Aug 2016 00:44:00 EST Dill Pickles fight Sugar Cravings! I admit when given a choice between dill pickles, sweet pickles, or bread and butter pickles I have always reached for the sweet pickles!<br><br>Not a huge surprise for someone who has been known to make brownies at midnight, or drink Hershey Syrup straight from the container when a major sugar craving hits!<br><br>But recently was challenged by a friend to try a dill pickle instead of a candy bar the next time a sugar craving hit. Now, there is now way to imagine a pickle is in the same clas... Wed, 3 Aug 2016 14:43:00 EST 9 Health Benefits of Cucumbers 9 Health Benefits of Cucumbers<br><br><br>Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated.<br><br>However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread... Wed, 3 Aug 2016 13:39:00 EST Keep Going Don't Stop The secret of my success is to make sure that each time you fall (even if it is just a little bit) that you pick yourself back up and try harder. Having a bad meal one day does not mean you have to restart your entire exercise program and it does not mean that you have ruined all of your hard weeks of work. I used to think like that. I would eat healthy for two weeks and not ever have a bad morsel of food touch my lips and then I'd have one bad day with a terrible craving and that meal would ... Wed, 3 Aug 2016 09:30:00 EST Water not a problem I have been following the 17Day Diet and the very first thing that I do in the morning after weigh in is to drink a hot cup of water with an ounce of lemon juice. I also add a little sweetener; it's the only way that i can drink the hot lemon; however I don't need it if I add lemon to cold water. The hot lemon first thing in the morning helps stimulate your digestive system and you can also count this as your first glass of water(yeah!). If water is a problem for you the rest of the day; as i... Wed, 3 Aug 2016 09:24:00 EST Raspberries: description and history Raspberries: description and history<br><br>Raspberries belong to the rose (Rosaceae) family of plants, which houses some of the world's most beloved fruits including apples, apricots, blackberries, cherries, loquats, peaches, pears, plums, and strawberries. Almonds also belong to this diverse family of plants. Among U.S. consumers, raspberries are the third most popular berry and follow right after strawberries and blueberries.<br><br>There are over 200 species of raspberries, all belonging ... Wed, 3 Aug 2016 01:51:00 EST What's New and Beneficial About Raspberries What's New and Beneficial About Raspberries<br><br> One of the most fascinating new areas of raspberry research involves the potential for raspberries to improve management of obesity. Although this research is in its early stages, scientists now know that metabolism in our fat cells can be increased by phytonutrients found in raspberries, especially rheosmin (also called raspberry ketone). By increasing enzyme activity, oxygen consumption, and heat production in certain types of fat cells... Tue, 2 Aug 2016 00:50:00 EST Flavored Water - pros and cons I don't like the smell or taste of the water coming out of my tap. When I brush my teeth, I smell chlorine when the water runs. When I run my water to clear the garbage disposal, I smell chlorine. And my toilets develop a nasty ring after only a week. <br><br>So I won't drink the water at my house, even filtered. I live close to the ocean and I think the treatment plant is going overboard. I drink bottled water, but I get bored with that after about 20 oz/day. I can't afford sparkling ... Mon, 1 Aug 2016 20:28:00 EST Trading My Sweets for Natural Sugar I have a sweet tooth and yes I love to eat something sweet. Now I'm trading my sweet treats for natural sugar found in healthy foods.<br><br>Every day, I used to have something sweet like, pastries, donuts, cookies, cakes, and pies, cup cakes, and muffins and chocolate candy. I would get them from work, my mom's house, the donut shop, or the market.<br><br>Now I have changed and learned how to swap unhealthy junk foods for healthy nutritional foods. Some good examples of this is that now wh... Mon, 1 Aug 2016 11:35:00 EST Country Side Veggies While driving to or from work, or just driving around, I am always amazed at the veggies that are sitting on the side of the road. My favorite has to be the ones that are FREE!! I usually leave the kind people something, but when you have FREE food just sitting there, why would you not pick it up? You can do SO much with it. You can make the food up in whatever you like the most, and then freeze the food. Then you have "fresh" veggies throughout the year. Ever try canning? Take advantag... Mon, 1 Aug 2016 08:57:00 EST How Much Added Sugar is Too Much? In 1776, at the time of the American Revolution, Americans consumed about four pounds of sugar per person each year. By 1850, this had risen to 20 pounds, and by 1994 to 120 pounds. Now, we’re closer to 160 (See How Much Added Sugar is Too Much?). Half of table sugar is fructose, taking up about 10 percent of our diet. This is not from eating apples, but rather the fact that we’re each guzzling the equivalent of a 16-ounce soft drink every day; that’s about 50 gallons a year.<br><br>Even rese... Sun, 31 Jul 2016 19:04:00 EST Focus on Nutrition When you are cutting calories, focus on including nutritious foods from natural sources.<br><br>I first started cutting calories by limiting my food intake. I would eat a small breakfast then go out for a fast food lunch and fast for dinner. I did this successfully on and off for years, but sticking with it was a huge challenge. Sure, I met my calorie range, but I felt so tired and sluggish. <br><br>When I switched to a plan the focuses on healthy food intake rather than calorie restrictions,... Sun, 31 Jul 2016 13:17:00 EST Track your way to success I plan my meals carefully, but can sometimes go over my limit of carbs and fats and under on fiber and protein. So I track my entire day's meals and snacks in the morning. That way I can look at my totals before I eat and tweek the menu if changes are needed to meet my recommended daily totals. <br><br>I began my weight loss journey a year and a half ago. After being in denial about my girth, I finally went to see a Metabolic Specialist, as I did not want to consider the option of bariatric s... Sun, 31 Jul 2016 11:21:00 EST How to cruise and not gain weight Getting on a cruise ship is tons of fun but there are diet pitfalls available everywhere. Nowhere is there so much food available 24 hours a day, from free room service (please tip the server!), formal dining, buffets, speciality restaurants, and the ice-cream machines. A week or more and you may come home with all your clothes "shrunk from the sea air", we like to say. It IS possible to spend weeks at a time cruising and never gain anything. Here are a few suggestions to have fun and stay... Sun, 31 Jul 2016 05:55:00 EST Is celery more than a crunchy, low-cal veggie? Is celery more than a crunchy, low-cal veggie?<br><br>If you have become accustomed to thinking about celery as a crunchy, low-cal vegetable but not a key part of your health support, it is time to think again. Recent research has greatly bolstered our knowledge about celery's anti-inflammatory health benefits, including its protection against inflammation in the digestive tract itself. Some of the unique non-starch polysaccharides in celery—including apiuman—appear especially important in pr... Sat, 30 Jul 2016 19:49:00 EST New Study Shows Soy No Help for Bone Loss or Hot Flashes New Study Shows Soy No Help for Bone Loss or Hot Flashes<br><br>Soy supplements are reputed to stave off hot flashes, night sweats, and other uncomfortable menopausal symptoms. But the latest in a series of disappointing studies finds that soy supplements do not actually have any such effect, they do not reduce the aging-related bone loss that can lead to osteoporosis.<br><br>During menopause, a woman's body produces less estrogen and progesterone. Soy protein has been considered a possible ... Sat, 30 Jul 2016 11:02:00 EST 5 Health Benefits of Tomatoes Technically, tomatoes (Lycopersicon esculentum) are a fruit, but the USDA considers this popular food to be nutritionally a vegetable. Tomatoes are used in dishes all around the world: Mexican salsas, Indian curries and Italian pasta and pizza dishes, to name just a few tasty options. The versatile veggie can be used as a paste, sauce, ketchup, in salads and in so many other ways. It’s no surprise, then, that tomatoes are one of the most popular vegetables in the U.S. (just behind the potato)... Sat, 30 Jul 2016 01:24:00 EST 3 meal and 3 snacks per day........sounds killer. it is. My trainer suggested, make that very strongly required, that I eat more frequently. I laughed, I have spend years teaching myself to eat at meal times, and not to graze. He of course insists that I am not eating enough, and not frequently enough. My mantra is/was eat when you are hungry, and only until you are full. But he insists that I need to eat more to loose weight, and that I need to eat more often. Do you know how hard it is to add three snacks to a day that is food full to begin... Fri, 29 Jul 2016 12:32:00 EST The Book - Intuitive Eating - This book is life changing. It goes the through the process of being an intuitive eater. It brings us back to listening to our bodies, so we can realize what our body needs instead of constantly fighting against it. It also helps with the crazy feeling you get around found after years of going on a diet and then back off a diet. It also emphasizes exercising in a way that is fun for you. Healthy living is not sustainable if it is torture. This book is great in breaking you out of the diet min... Wed, 27 Jul 2016 12:11:00 EST What's New and Beneficial About Avocados What's New and Beneficial About Avocados<br><br> Many of our WHFoods provide you with carotenoids. These orange-yellow pigments offer you outstanding health benefits—but only if they are absorbed up into your cells. Intake of fat along with carotenoids greatly helps to improve their absorption. However, many of our best foods for obtaining carotenoids—for example, sweet potatoes, carrots, and leafy greens—contain very little fat (less than 1 gram per serving). As a special step for improvi... Wed, 27 Jul 2016 01:49:00 EST Is it OK to cook with extra-virgin olive oil? Is it OK to cook with extra-virgin olive oil?<br><br>Unfortunately, the very short answer to this question turns out to be a very frustrating, "yes and no." While research studies on olive oil cooking show fairly consistent results, it is possible to interpret the study findings as both supportive and non-supportive of olive oil cooking. In this article, we'll take you through the quick basics you need to know when deciding about the olive oil and cooking approach you want to take. At WHFoods... Tue, 26 Jul 2016 22:49:00 EST Be willing to try new and different foods to find out what you like Be willing to try different foods, for example, try putting Kale in your salad intend of Romaine lettuce. You might find that switching it up helps to keep you stay motivated. Adding different things creates variety so you won't get bored with healthy eating so quickly. Even if something doesn't sound appealing, you might enjoy it and it would be wise to give it a chance. You can always add things to spice your food up or replace items you don't like with another option. You can try new thing... Tue, 26 Jul 2016 14:58:00 EST Be willing to try new and different foods to find out what you like Be willing to try different foods, for example, try putting Kale in your salad intend of Romaine lettuce. You might find that switching it up helps to keep you stay motivated. Adding different things creates variety so you won't get bored with healthy eating so quickly. Even if something doesn't sound appealing, you might enjoy it and it would be wise to give it a chance. You can always add things to spice your food up or replace items you don't like with another option. You can try new thing... Tue, 26 Jul 2016 14:57:00 EST Staying The Course While Working A Full Time Job Having a full time job can be enough of an excuse to derail any plan for eating healthy. Most have experienced their clients bring in treats, co-workers ordering or going out, and the temptation of the "ever so convenient" fast food drive-thru joints. To stay on track with eating healthy, my secret is to make a "soup of the week" and a huge garden salad every Sunday. I portion and freeze the soup. So before I leave for work, I grab a soup from the freezer, toss some salad in a container a... Mon, 25 Jul 2016 22:27:00 EST What's New and Beneficial About Flaxseeds What's New and Beneficial About Flaxseeds<br><br> Finding creative ways to add flaxseeds to your meals can be a challenge. One popular technique is to incorporate ground flaxseeds into your muffin, cookie, or bread recipes. Recent research studies have shown that ground flax can be added to baked foods without sacrificing large amounts of alpha-linolenic acid (ALA), their showcase omega-3 fatty acid that accounts for over half of their total fat content. Oven temperatures of 300F (150C) - ... Mon, 25 Jul 2016 19:24:00 EST Low Carb High Protein part 2 Healthy proteins<br><br>When embarking on a high protein diet, it is important to obtain your protein from healthy sources. Some high protein diets, most notably the Atkins diet, promote a diet that is high in protein and low in carbs, but also very high in saturated fat. There is no doubt that saturated fat should be limited in our diets as it has been shown to have a variety of negative effects on the body, including increasing the risk of heart disease, raising blood pressure, increasing... Mon, 25 Jul 2016 18:46:00 EST Powerful Properties of Pomegranates Powerful Properties of Pomegranates<br><br><br>Swiss scientists recently found an element in pomegranates with promising potential to slow the effects of aging. The breakthrough catapulted pomegranates into superfood status and earned the focus of at least one biotech company eager to take advantage of the data.<br><br>The journal Nature Medicine reported the findings submitted by researchers at Ecole Polytechnique Federale de Lausanne (EPFL). They discovered that a compound called urolithin ... Mon, 25 Jul 2016 10:03:00 EST Enjoy a Yogurt to Boost Calories Do you have trouble getting enough calories each day? I do. On most days I really struggle to get over the 1,000 calories hump. For awhile, I would add a soda to help reach the goal. But, let's be honest, those are pretty empty calories and I also noticed I felt pretty sluggish once the sugar high wore off.<br><br>So now instead... each day, If I have not reached my calorie goal for that day, I enjoy a flavored yogurt as an evening snack and treat. It's healthy, has a decent amount of calorie... Mon, 25 Jul 2016 02:49:00 EST The Crimini Mushrooms Crimini Mushrooms <br> <br>As might be expected from such an unusual food that is technically neither plant nor animal, crimini mushrooms boast an unusual array of phytonutrients that can be difficult to obtain from other foods. These phytonutrients include special typ... Mon, 25 Jul 2016 01:05:00 EST Eat to Live Not Cause You're...... Check Sparkpeople articles as I sat here binge eating red vines. I wanted to close the bag and walk away. I closed the bag and turned to Sparkpeople. They seem to help me in my time of crisis. So I looked at 10 minute videos and chose kickbox cardio. Got half way through and the thunder started clapping. I to press pause and let the dog out before the rain started. Success to get my head back into the game of healthy living.<br><br>So Spark says emotions are a common eating trigger. Happy or ... Sun, 24 Jul 2016 21:27:00 EST Low carb high protein diet, part 1 What is considered a healthy high protein diet?<br><br>High protein, low carbohydrate diets are all the rage at the moment, with literally hundreds of different diets promoting this concept. However, there is a huge amount of variation in the amounts of protein, carbs and other foods included from diet to diet, with some recommending high protein meal replacements, others excluding all forms of carbs including fruit and some that recommend certain combinations of carbs and protein. With su... Sun, 24 Jul 2016 20:26:00 EST Mindful Eating Strategy I can't remember how many times I have read the term mindful eating and thought I was doing it. Then I went out to dinner with my sister. What a revelation. She put her fork down between every bite. It seems so easy and yet I found it a real challenge not to just keep shoveling the food. I thought mindful eating was paying attention to the food after it was in my mouth. It never occurred to me that I needed to consider the process of getting the food to my mouth as part of my mindful eat... Sun, 24 Jul 2016 12:06:00 EST consume foods that have less than 5/6 ingredients Read labels! If you don't know an ingredient, do not eat it.....<br><br>I try very hard to stick by this rule......and it works! <br><br>Chemicals are not good or should I say "healthy" for the body.<br><br>Natural foods are. Fruits and vegetables. On an average day, I consume at least 5-8 servings of them.......why? Because I know that an apple is just an apple. It has no additives. I make sure that my peanut butter is all natural, too. A banana is just a banana......etc.....<br><br>... Sun, 24 Jul 2016 07:48:00 EST Can you tell us about the health-promoting, sulfur-containing compounds found in garlic? Can you tell us about the health-promoting, sulfur-containing compounds found in garlic?<br><br>Whole books have been written about garlic, an herb affectionately called "the stinking rose" in light of its numerous therapeutic benefits. A member of the lily or Allium family, which also includes onions and leeks, garlic is rich in a variety of powerful sulfur-containing compounds including thiosulfinates (of which the best known compound is allicin), sulfoxides (among which the best known comp... Sun, 24 Jul 2016 01:41:00 EST Super Salad Ideas Before I began living a healthier lifestyle I thought there were only three types of salad, Cesar, Greek, and Garden. I used to buy salad kits, mainly because I didn't have to buy a bunch if different ingredients. <br><br>Store bought salads may be convenient but they don't seem to taste as good as freshly prepared salads and they are somewhat limited in variety. After adopting a healthier diet of whole foods, I found that I already had all the fresh produce I needed to make a salad from scr... Sat, 23 Jul 2016 10:06:00 EST Add delightful squash to your menu We all know about zucchini, the one vegetable that hides under leaves and emerges the size of a bat, or in the baskets that neighbors beg you to take when their gardens overwhelm them, but there are many other varieties of squash available, all loaded with taste and nutritional value. <br><br>Go for squash with color, the deeper the better. The impressive health benefits of squash are derived from the organic compounds, nutrients, vitamins, and minerals that they contain. This list includes a... Sat, 23 Jul 2016 07:18:00 EST My Healthier Nightly Snack Redo! What are your favorite snacks? Hi fellow Sparkers, <br><br>I can follow my diet plan perfectly while the sun shines and the birdies are singing, but when the moon glows and the ghosties come out, I lose my way - big time!! I get in the most trouble while dieting with all my endless snacking at night. Do you do this, too???? I can eat hundreds of calories in a few hours. Most of the time, I'm watching television and I eat without realizing that I'm chewing at all until I reach the bottom of the box!! I'm always shocked at ... Fri, 22 Jul 2016 19:55:00 EST How do cucumbers promote antioxidant and anti-inflammatory benefits? How do cucumbers promote antioxidant and anti-inflammatory benefits? <br><br>While cucumbers are a popular salad vegetable, they do not always get the notoriety for supplying many health-promoting benefits that they deserve.Cucumbers are a valuable source of conventional antioxidant nutrients including vitamin C, beta-caro... Fri, 22 Jul 2016 14:59:00 EST 25 Cheap Foods That Are Good For You! 25 Cheap Foods that are Good for You!<br>Get BIG Nutrition for Less Dough<br><br> By Stepfanie Romine, Staff Writer<br> <img src=""><br>Watching your wallet and your waistline can be tricky. Eating right is easy when money is no object, but a trip to the supermarket often yields frustration for healthy eaters on a budget (which is most of us!). Fruits, vegetables, whole grains and lean protein are on your list, but... Fri, 22 Jul 2016 11:19:00 EST DEALING WITH CRAVINGS Dealing with Cravings!! They are worse when life gets hectic. Time is a premium. But I have started to plan ahead and anticipate them as I know they will happen. So a good Offense is better than making poor choices and reacting with whatever is on hand and looks appetizing. There are a few food items I make sure I have on hand in my pantry for when carvings hit. I have a variety of different flavoured teas and depending on the mood I'm in I will have a nice cup of tea. When I feel like having... Fri, 22 Jul 2016 08:37:00 EST Thought about going "vegan"? I decided to become vegan for a few months to lower my cholesterol without medicines, reverse fatty liver and pancreas, and to no longer eat any processed foods, or foods that were not completely fresh and from an organic garden. It was pretty easy do do with the abundance of markets in our area, but it took getting used to. No more grabbing a bread sample when my husband went to the coffee store, no more handfuls of chips as "samples' at the grocery store, but the more my diet changed, the... Fri, 22 Jul 2016 07:12:00 EST Bring Mason Jar Salads for Lunch to Get Veggies in and Save $ I recently purchased a Mason Jar salad set, and it has transformed my lunchtime! If I ever ate salads before, I was purchasing them from our salad bar here at my work, but now I am getting so many more veggies in, and saving $! I'm loving it!<br><br>You can make these in advance, also, to pre-prep and plan your meals. Typically they will be eaten within 5 days (work week). Depending on the ingredients mason jar salads can last 5-7 days in the refrigerator.<br><br>My container is made of B... Thu, 21 Jul 2016 15:52:00 EST Healthy choices and green tea! After getting some bad news after my last blood test.....numbers were way too high. Had a long talk with my doctor who is also a certified nutritionist. She gave me some great advice about getting those numbers down and making better food choices. I needed to loose weight as well. She told me loosing weight is not just about "not eating," its about making healthier choices. Well, its been 7 weeks and I've lost 16 lbs! I drink 6 glasses of water a day.....and 2 cups of green tea. (I've rep... Thu, 21 Jul 2016 09:44:00 EST Cruciferous vegetables are your best friends! Cruciferous vegetables hold a lofty ranking in the nutrition world. A cruciferous vegetable is a member of the cabbage family that gets its name from the plant’s four-petaled flowers that resemble a cross, or crucifer. Some of the most commonly eaten cruciferous veggies include arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, radish, rutabaga and turnip.<br><br>One reason cruciferous veggies are such nutrition superstars is the sulfur-containing compo... Thu, 21 Jul 2016 07:06:00 EST How do walnuts promote cardiovascular health? How do walnuts promote cardiovascular health?<br><br>No aspect of walnuts has been better evaluated in the research than their benefits for the heart and circulatory system. Some review studies have emphasized the very favorable impact of walnuts on "vascular reactivity," namely, the ability of our blood vessels to respond to various stimuli in a healthy manner. In order to respond to different stimuli in a healthy way, many aspects of our cardiovascular system must be functioning optimally. ... Thu, 21 Jul 2016 02:02:00 EST Chew and Enjoy Every Bite I had my gallbladder taking out at the age of 27. I didn't think I had a problem with eating but apparently I did. The cost of that procedure was like about $30,000. Now I never had problems with heartburn but with my second pregnancy it seem like it hit me and extremely hard. After that I had a series of attacks. Nights that were sleepless and days where I couldn't even go to work. In retrospect a trip to the doctor for more than just medication would've shown I was in serious trouble. <br><... Wed, 20 Jul 2016 20:20:00 EST Mind Over Matter Mind over matter is #1. This is so simple and something I'm trying to do more.<br><br>When I lost 70 pounds the biggest thing that helped me fight the terrible cravings is telling myself I CAN'T have something. Not I shouldn't, or maybe just one, but I CAN'T have it, its not an option.<br><br>I'm now vegan (for moral reasons), and its been so long now, that any non-vegan food doesn't even register as food. Yes that pizza looks good, but thats not something I eat so I'm not even tempted. Its l... Wed, 20 Jul 2016 10:59:00 EST 8 Nutrient-Dense Pantry Staples That Last Having ready-to-use pantry staples on hand is a real lifesaver when it comes to making last-minute (or planned ahead) meals and snacks. Many health foods have tons of options available, making it overwhelming to make choices. On top of that, so many healthy options are costly and spoil rapidly. That’s why I put together a list of my favorite, long-lasting foods. These eight pantry staples won’t spoil quickly — use them to make healthy and delicious items easily for you, your friends and your ... Tue, 19 Jul 2016 23:13:00 EST What Are Avocados Good For? What Are Avocados Good For?<br><br><br>Avocado Nutrition Facts<br><br><br>Spanish conquistadors had their own historian, Oviedo, who reported positively about avocados discovered in Mexico around 1519. But this interesting fruit has graced Central and South America for perhaps 10,000 years, according to the avocado-inspired drawings and artifacts found in early Aztec settlements.<br><br>A judge from Santa Barbara took the first Mexican avocado trees to California in 1871. California now grows... Tue, 19 Jul 2016 11:37:00 EST Healthy Kitchen Utensils How can a utensil be healthy? Of course, it can't; but there are a number of them which can be used to create healthier meals.<br><br>The first that comes to mind is a steamer. These come in different forms. The one I have is the old-fashioned expandable metal one that opens like a flower and adjusts itself to the size of your pan. Put a little water to boil below it and you have a healthy way to cook vegetables without losing the nutrients into the water and allowing them to keep their v... Tue, 19 Jul 2016 11:15:00 EST What's New and Beneficial About Cantaloupe What's New and Beneficial About Cantaloupe<br><br>Because the flesh of the cantaloupe is often pastel-like in color (compared to the more vibrant color of fruits like oranges), we sometimes forget how important cantaloupe can be as a fruit source of vitamin A (in the form of carotenoids). Researchers have recently measured the carotenoid contents of six different California-grown cantaloupe hybrids and discovered that their beta-carotene content can reach levels as high as 3,138 micrograms (p... Tue, 19 Jul 2016 02:45:00 EST Specially Fermented Vegetables and Fennel are More Effective Than Calcium to Prevent Bone Loss Specially Fermented Vegetables and Fennel are More Effective Than Calcium to Prevent Bone Loss<br><br><br>In most people, sometime during yours 30s your bone mass will start to gradually decline (there are steps you can take to slow, or stop, this from occurring, which I'll discuss below).<br><br>For women, that bone loss speeds up significantly during the first 10 years after menopause, which is the period when osteoporosis often develops.<br><br>Many are under the mistaken impression that a... Mon, 18 Jul 2016 10:52:00 EST What would you recommend for someone who has trouble getting excited about vegetables? What would you recommend for someone who has trouble getting excited about vegetables?<br><br>It's no wonder that so many people get tired of hearing about vegetables. We're constantly being told to "eat our veggies" by nutritionists, magazine articles, and diet books. In fact, we're often given the green light to eat unlimited amounts of vegetables. Eating health-promoting vegetables has become "old news."<br><br>At WHFoods, we have always been confident that the taste of carefully prepared ... Mon, 18 Jul 2016 01:19:00 EST Make your junk food at home and have control of exactly what you're eating I love junk food as much as the next person but all the extra stuff they add during processing is When you make the things you are craving at home, YOU have control over exactly what you are putting in your body! When I have a hankering for chips and dip, I chop up a corn tortilla or two and throw them in the oven. In less time than it would take to run to the store, my chips are ready. I get to control whether or not I want to add oil or salt and exactly how much I want to add. Pair them wit... Sun, 17 Jul 2016 16:16:00 EST 7 Factors to Consider if You’re Told Your Cholesterol Is Too High 7 Factors to Consider if You’re Told Your Cholesterol Is Too High<br><br>When I first opened my medical practice in the mid-80s, cholesterol, and the fear of having too high a level was rarely discussed unless your cholesterol level was over 330 or so.<br><br>Over the years, however, cholesterol became a household word for something you must keep as low as possible, or suffer the consequences. Today, dietary fat and cholesterol are typically still portrayed as the worst foods you can consume.... Sun, 17 Jul 2016 13:42:00 EST How to Grow Your Own Herbs How to Grow Your Own Herbs for Cooking<br>Sprout Spices and Seasonings in Your Own Backyard!<br><br> By Liza Barnes, Health Educator<br> <img src=""><br>The next time a recipe calls for fresh basil, skip the poor substitute of dried basil, forgo the last-minute dash to the supermarket for some overpriced wilted basil, and just pluck a few tender leaves off of the basil plant you have growing in your very own herb g... Sun, 17 Jul 2016 08:45:00 EST How do garbanzo beans help promote cardiovascular health? How do garbanzo beans help promote cardiovascular health? <br><br>While epidemiologic studies don't always single out garbanzo beans from other beans when determining their relationship to cardiovascular disease, garbanzo beans are almost always included in the list of legumes studied when heart disease is the focus of diet research. Large-scale epidemiologic studies give us a great... Sun, 17 Jul 2016 01:26:00 EST Avoiding late night eating 1. Log all food for the day on the tracker early in the day, print it out, then stick to it so you don't have to re-do the plan. <em>224</em> <br>2. After eating the last planned meal or snack for the day, brush teeth, floss, use mouthwash or water pik with mouthwash in it, whiten teeth if needed. A pristine mouth does not invite junk food! <em>526</em> <br>3. That's it. A minimum of 1700 words????????<br>3. That's it. A minimum of 1700 words????????<br>3. That's it. A minimum of 1700 w... Sat, 16 Jul 2016 13:16:00 EST How does eating a whole apple compare to eating more processed forms of apples? How does eating a whole apple compare to eating more processed forms of apples?<br> <br>The whole food form of apples is also important if you want full satisfaction from eating them. Researchers have recently compared intake of whole apples to intake of applesauce and apple juice, only to discover that people report less hunger (and better satiety, or food satisfaction) after eating whole apples than af... Sat, 16 Jul 2016 00:32:00 EST Make it worth it- the art of Frozen Yogurt Okay, so this may sound rediculous, but as a former weightlifter and now a runner\cardio goer, I have to get my protein. And to be honest, some days it's not easy.<br>It was just yesterday that I was sitting on our couch staring into the face of my "favorite" protein shake, trying to convince myself that my worn muscles needed it and that this was the one time that I could really "indulge" in my calories. But by the time I got 8 oz down, I got REALLY tired of it. 300 calories more, and to be ... Fri, 15 Jul 2016 22:53:00 EST How to Read a Nutrition Facts Label How to Read a Nutrition Facts Label<br>Solving the Ninth Mystery of the World<br><br> By Laura Bofinger, Staff Writer<br> <img src=""><br>What do you look for when you’re checking out the nutrition facts on that macaroni and cheese box? Whether you’re one to zoom in on total calories or total carbs, you might be missing the real picture. Nutrition facts should be a part of your decision in what to eat or even what ... Fri, 15 Jul 2016 08:54:00 EST Foods to avoid There is a lot of confusion out there about which foods are healthy, and which are not. If you want to lose weight and avoid chronic disease, then you shouldn’t eat much of these foods. In many cases, the best choice is to avoid them completely.<br> 1. Sugar. Added sugar is the single worst ingredient in the modern diet. However, some sources of sugar are worse than others, and sugary drinks are the absolute worst. When people drink sugar calories, the brain doesn’t “register” them as fo... Fri, 15 Jul 2016 07:55:00 EST What's New and Beneficial About Crimini Mushrooms What's New and Beneficial About Crimini Mushrooms<br><br> You can definitely make a difference in the health benefits you get from mushrooms by being extra careful with the temperature at which you store them. A recent study looked at color and texture changes in mushrooms over a 6-8 day period, including color changes that were associated with the mushrooms' phytonutrient content (discoloration was related to a reduction in these important nutrients). As temperatures moved closer and clos... Fri, 15 Jul 2016 02:00:00 EST Paying attention when shopping Its a HUGE help to have a list with you,,,, and ONLY pick up whats on that list. One way I do this to be running late, or very tired when i go shopping. I KNOW many over buy when doing this, and I WOULD TO if I didn't have my list.<br><br>Being tired or running late I give myself X minutes to get In and OUT ! Knowing I have to wait at the check out usually. Our store if a family store,,, many of us have shopped here for decades (OH MY ! My AGE is showing !). Our end of the city has 3 grocer... Thu, 14 Jul 2016 02:47:00 EST How does eggplant promote cardiovascular health and free radical protection? How does eggplant promote cardiovascular health and free radical protection? <br><br>When laboratory animals with high cholesterol were given eggplant juice, their blood cholesterol, the cholesterol in their artery walls and the cholesterol in their aortas (the aorta is the artery that returns blood from the heart back into circulation into the body) was significantly reduced, while the walls of their blood vessels relaxed, improving bloo... Thu, 14 Jul 2016 00:47:00 EST Don't over think it Food is a huge part of life. I feel as though every other commercial has to do with either food or weight loss. Every time you go to a family gathering food is served. It is a constant part of your life. Food is all around us and is something that is in constant need of addressing in our life. How often do you sit at work and wonder what you are going to make for dinner?...Or how long will this take to eat?...Do your plans revolve around food? Before you go on a trip do you look at rest... Wed, 13 Jul 2016 18:02:00 EST What is respiration rate and how does it affect the storage of asparagus? What is respiration rate and how does it affect the storage of asparagus? <br> <br>Recent research has underscored the value of careful storage and speedy consumption of fresh asparagus. The key scientific finding here involves respiration rate. Like all vegetables, asparagus doesn't instantly "die" when it is picked, but instead, continues to engage in metabolic activ... Wed, 13 Jul 2016 00:17:00 EST Carbonating The World Echoing Bozer was Ahmed Nazmy, head of marketing for coca-Cola's Egypt franchise, who said, "We have young generations who can consume any kind of food and beverage, {they're} not caring about their health yet."<br><br>So, sure, take advantage of people around the world by marshaling teams of sophisticated ad creators, digital marketers, and psychologists to design the most seductive marketing strategy possible to persuade teens and others to drink beverages that increase their risks of dead... Tue, 12 Jul 2016 23:06:00 EST Bacon or Bust; Should You Skip Breakfast? <br>Bacon or Bust: Should You Skip Breakfast?<br> <br>By: Melissa Rudy, SparkPeople Blogger <br>7/11/2016 12:00 AM7/11/2016 12:00 AM: <br> <img src=""><br>Rise and shine, or rise and dine? For decades, eating breakfast on the daily has been heralded as the cornerstone of a healthy diet, with countless studies linking morning meals to everything from better academic performance to more efficient glucose metabolism to... Tue, 12 Jul 2016 09:12:00 EST How consistent does my diet have to be in order for me to stay healthy? How consistent does my diet have to be in order for me to stay healthy?<br><br>There are several different ways of being consistent with your meal plan. And it turns out that all of them can make an important contribution to your health. While many people are not familiar with diet studies in this area, we think that you will find the research results to be both interesting and helpful.<br><br>A first way to be consistent with your diet involves the timing of your meals and snacks. Consistent... Mon, 11 Jul 2016 23:52:00 EST Carbonating The World Whenever I travel over-seas, I am amazed by---and aghast at---the ubiquity of the Coca-Cola logo. It's on billboards, restaurant awnings, soda coolers, vending machines, and, of course, in grocery stores.<br><br>That's not a surprise, considering that Coke has been marketing its drinks in foreign lands for almost a century. But because per-capita consumption of Coca-Cola has plummeted by more than 33 percent since 1998 in the United States and is sliding in Europe, the company is doubling d... Mon, 11 Jul 2016 22:56:00 EST A "Serving" of ice cream? HOW???? We ALL LOVE IT !! Few can RESIST it !! Plus its SUMMER ! So aren't we allowed? I KNOW ! I KNOW !! <br><br>With SPARKS it's NOT a "diet", but rather it's a lifestyle change. Being such,,,, means we DO NOT have to GO WITHOUT !!!<br><br>There are MANY places which sell ice cream. If we hit a local/chain ice cream store we can stick to one serving ! I am very fortunate in that where I live up the street, a 10 minute walk is a small neighborhood dairy freeze. They have WOW COW, and DOLEWHI... Mon, 11 Jul 2016 22:09:00 EST Rattle the Post and Pans Clean it up What should you do if you want to eat healthier.. but you don't have the time to cook and your lack of energy causes you to cave in to junk food.. Stop right there.. First rule of eating health and loosing weight is get rid of all of the junk food.. Be nice don't throw it away give it to a food bank or Church and it will be used.. Next things if you are just too pooped to cook.. I found away to keep up with Going back to College juggle three kids and work a job.. It is called a Crock Pot... Y... Mon, 11 Jul 2016 15:31:00 EST Yogurt for protein and healthy substitute I've had great success over the past 10 years using plain yogurt for meals and dessert.<br><br>I started by making my own yogurt "cheese" by straining it through one of those permanent coffee filters. Now I also use cheesecloth. <br><br>I used yogurt "cheese" just like cream cheese to make cheesecake then, sweetened with honey, coating the outside edges with ground psylium husks rather than graham crumbs, to add healthy fiber. I haven't had any trouble baking it for a better dessert, and I le... Mon, 11 Jul 2016 13:18:00 EST