Forget the Face Lift

Many of us spend big bucks on expensive creams and cleansers for our skin when in reality we should be fighting the signs of aging from the inside out.  Luckily this can be done...with food!!

The following super foods have anti-aging properties and make a great addition to any diet.  You may even notice some of these foods in your favorite skin care products.

1.)    Pomegranate Seeds – Softens skin; vitamin C, ellagic acid and punicalagin fight free radicals and preserve collagen; Aim for 1 cup/week

2.)    Blueberries – Smooth fine lines; antioxidant to protect against sun damage, stress from emotions and over-exercising; Aim for 1 cup/day

3.)    Kale and Spinach – Firms skin; beta-carotene, lutein to improve elasticity; Aim for 3 cups/week

4.)    Cold-water fish such as sardines, salmon and mackerel – Reduce redness and inflammation; omega-3 fatty acids strengthen skin-cell membranes and keeps in moisture; Aim for two servings/week

5.)    Green Tea – Bye Bye brown spots; catechins and polyphenols fight free radicals; Aim for 1 cup/day

6.)    Watermelon – Clear Complexion; vitamin C, lycopene, and potassium which regulates balance of water and nutrients in cells; Aim for 1-2 cups/week

7.)    Olive Oil – Healthy Glow; omega-3 fatty acids; improve circulation; Use in moderation – 1 Tablespoon most days in place of other fats

8.)    Cocoa – Firming; hydrates skin and antioxidants to fight damage; Aim for at least 70% cocoa and enjoy 1-2 oz/day

9.)    Yogurt – Firming; protein (choose Greek yogurt); Aim for 1 serving/day

10.) Walnuts – Improve skin elasticity; omega-3 fatty acids and copper which boosts collagen production; Aim for 1 handful/day (about 15 halves)

11.) Bell Peppers – Brighten skin; carotenoids and antioxidants; choose all colors and Aim for 1-2 cups/day

12.) Sunflower seeds – Healthy Glow, essential fatty acids to; Aim for 1 handful/day

13.) Kidney Beans – Clear complexion; zinc has healing properties and some studies show that zinc can help fight blemishes; Aim for 4 oz. three times/week

14.) Soy – Even skin tone; reduces hyperpigmentation; choose soy milk or edamame and Aim for 1 cup/day

15.)    Oatmeal – Firming; steel cut oats are less processed so they contain more vitamins, also they help stabilize blood sugars which decreases body’s levels of hormones that may contribute to wrinkles; Aim for ½ cup cooked most days

How about a natural face lift with these healthy meals:

 Breakfast: bowl of steel cut oats with soy milk, blueberries, walnuts and a cup of green tea

Snack: Greek yogurt with pomegranate seeds

Lunch: Spinach salad with kidney beans

Snack: cup of watermelon and sunflower seeds

Dinner: Bell peppers sauteed in olive oil and grilled salmon

Snack: dark chocolate

Snack Attack

Some view snacking as a “bad” thing because so too often people choose high fat snacks such as candy, chips and sweet treats. But snacking truly is important when it comes to warding off hunger pangs in between meals. The key is to choose healthy snack options.

Snacking keeps your metabolism running, keeps energy levels high, and helps to prevent overeating at the next meal. Supermarkets sell many pre-packaged portion-controlled snacks. Some are better choices than others. The best snack choices of course are those that are whole, natural foods such as an apple with peanut butter.

What most people need today are quick ready-to-grab snacks that can go anywhere. What you need to remember when it comes to snacking is that it is a SNACK and not a meal, so keep it small enough to satisfy without filling up completely. Also choosing whole grains, fiber and protein-packed snacks will help to keep the body and brain satisfied longer.


From Fitness Magazine – Unhealthy snack options you may find in a vending machine

1. Drake's Apple Fruit Pie
440 calories, 27g fat, 7g sat fat, 8g trans fat

2. Austin Cheese Crackers with Cheddar Cheese
210 calories, 10g fat, 2g sat fat, 4g trans fat

3. Pop-Tarts Frosted Strawberry
420 calories, 10g fat, 2.5g sat fat, 40g sugar

4. Doritos
250 calories, 13g fat, 2.5g sat fat, 2g fiber

5. Skittles
250 calories, 2.5g fat, 2.5g sat fat

6. Cheez-It Baked Snack Crackers (27)
160 calories, 8g fat, 2g sat fat (no fiber, no protein)

7. Ruffles Original
160 calories, 10g fat, 3g sat fat

8. Cheetos Crunchy
160 calories, 10g fat, 1.5g sat fat

9. Twix
280 calories, 14g fat, 11g sat fat

10. 3 Musketeers
260 calories, 8g fat, 5g sat fat, 40g sugar

My Healthier Snack options including Snacks on the Go

1.) NEWMAN’S OWN Fig Newmans'
Fat-Free: Serving Size - 2 bars (32g) Calories per Serving 100, Calories From Fat 0, Total Fat 0g, Cholesterol 0mg, Sodium 150mg, Total Carb 24g, Dietary Fiber less than 1g, Sugars 13g, Protein 2g
Low Fat: Serving Size - 2 bars (32g) Calories per Serving 110. Calories From Fat 15, Total Fat 1.5g (saturated fat 0.5g), Cholesterol 0mg, Sodium 135mg, Total Carb 23g, Dietary Fiber less than 1g, Sugars 12g, Protein 2g
Wheat-Free & Dairy-Free: Serving Size - 2 bars (38g) Calories per Serving 120, Calories From Fat 15, Total Fat 1.5g (saturated fat 0g), Cholesterol 0mg, Sodium 170mg, Total Carb 26g, Dietary Fiber 1g, Sugars 12g, Protein 2g

2.) Nabisco Reduced Fat Triscuit Crackers, 8.5-ounce box. Per 7 crackers (1 ounce): 120 calories, 3 g fat, 0.5 g saturated fat, 3 g protein, 3 g fiber, 160 mg sodium.

** Pair Triscuits with light cheese or all natural peanut butter for a protein punch!

3.) Planters Nut*rition Heart Healthy Mix, 9.75-ounce can. These contribute smart fat: 8 grams of monounsaturated fat and 5 grams polyunsaturated fat. Per ounce: 170 calories, 16 g fat, 1.5 g saturated fat, 6 g protein, 3 g fiber, 45 mg sodium.

4.) Orville Redenbacher’s Smart Pop, 3 bags per box. Per 3 tablespoons unpopped: 120 calories, 2 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 240 mg sodium.

5.) Smart Balance Light Butter Popcorn (no Diacetyl added), 3 bags per box. Per 2 tablespoons unpopped: 120 calories, 4.5 g fat, 1.5 g saturated fat, 3 g protein, 4 g fiber, 290 mg sodium.

6.) Bumble Bee Fat Free Tuna Salad Kit (with low-fat wheat crackers). Per kit: 150 calories, 1.5 g fat, 0.5 g saturated fat, 9 g protein, less than 1 g fiber, 580 mg sodium.

7.) Any fruit or vegetable paired with nuts, light string cheese or all natural peanut butter (My go-to snack)

8.) Kashi Chewy Granola Bars They have 130 to 140 calories each, 4 grams of fiber, 5 g of protein, and they're made with real nuts and whole grains. And they actually taste good.

9.) Beef/turkey jerkey

10.) Yogurt (Choose Greek for more protein and nonfat plain then add your own fruit and/or nuts, granola)

11.) Edamame

SNACK ON SOUP

A cup of lower-fat, higher-fiber soup also makes a good healthy snack.

Healthy Choice Minestrone Soup Cup, 14 ounces. Per 1-cup serving: 130 calories, 1 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 400 mg sodium.

Healthy Choice Country Vegetable Soup Cup, 14 ounces. Per 1-cup serving: 100 calories, 0.5 g fat, 0 g saturated fat, 4 g protein, 5 g fiber, 480 mg sodium.

Healthy Choice Chicken Tortilla Soup Cup, 14 ounces. Per 1-cup serving: 160 calories, 1.5 g fat, 0 g saturated fat, 10 g protein, 6 g fiber, 470 mg sodium.

Campbell’s Chunky Healthy Request Vegetable Soup, 18.8-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0.5 g saturated fat, 4 g protein, 4 g fiber, 480 mg sodium.

Campbell’s Select Harvest Light Vegetable with Pasta Soup, 18.6-ounce can (2 cups). Per cup: 120 calories, 1 g fat, 0 g saturated fat, 6 g protein, 8 g fiber, 960 sodium.

Amy’s Organic Soups Lentil Soup, 18-ounce can (2 cups). Per cup: 150 calories, 4.5 g fat, 0.5 g saturated fat, 8 g protein, 9 g fiber, 590 mg sodium.

Amy’s Organic Soups Lowfat Black Bean Vegetable Soup, 18-ounce can (2 cups). Per cup: 130 calories, 1.5 g fat, 0 g saturated fat, 6 g protein, 5 g fiber, 430 mg sodium.

Vinegars

Vinegar is one of our oldest condiments, and is made by acetic fermentation, a process that occurs when a liquid containing less than eighteen percent alcohol is exposed to the air.  Vinegar can be used as a preservative in pickles and chutneys and as an ingredient in marinades and dressings.  Vinegar adds great flavor to cooked dishes and sauces but only a couple spoonfuls are necessary.  Most countries produce their own type of vinegar, based on their most popular alcoholic drink - wine vinegar in France and Italy, sherry in Spain, rice wine in Asia, and beer and cider in Great Britain.

Health Benefits
Hippocrates prescribed vinegar as a cure for respiratory problems and is also said to be beneficial in cases of food poisoning.  Dr. DeForest Clinton Jarvis wrote a book in the 1960's entitled Folk Medicine where he attributed cider vinegar as a cure for everything from arthritis and headaches to obesity and hiccups.  Vinegar is one of the foods that is known to suppress your appetite and speed up your metabolism.  Check out http://www.webmd.com/diet/apple-cider-vinegar for more health benefits of apple cider vinegar.  White distilled vinegar can also be used as a cleaning agent in your home instead of harsh chemicals.

Wine Vinegars
These can be made from red, white or rose wine.  Cheap and fast methods of making these vinegars include the addition of heat and is typically found in dressings, mayonnaise, and sauces.

Balsamic Vinegar - my favorite, did you see the blog post on balsamic reductions the other day?
This rich, dark, yet mellow vinegar is from Modena in Northern Italy and is made from grape juice, which is fermented in vast wooden barrels for a minimum of four to five years and up to forty or more years.  Pair balsamic vinegar with salads, roasted vegetables and even strawberries.

Sherry Vinegar
Sweet and mellow in flavor, sherry is caramel in color and can be used the same way as balsamic as it is aged similarly.

Raspberry Vinegar
Raspberries are the most popular soft fruit added to enhance the flavor of white wine vinegar.  This can be made at home by macerating fresh raspberries in good quality wine vinegar for two to three weeks.  Strain the mixture and add to salads or sauces.  It can also be added to mineral water for a refreshing drink.

Malt Vinegar
Made from sour beer, this vinegar has a robust, harsh flavor and is used in Britain and other northern European countries for pickling vegetables or as a condiment for french fries.  This vinegar is usually colored with caramel but can also be clear. 

Rice Vinegar
Japan's rice vinegar is mellow and sweet and is often used to flavor sushi rice, dressings, stir-frys and sauces.  Chinese rice vinegar is much sharper in taste and is usually a clear, pale brown color but can also be inky-black or white.

Cider Vinegar
This vinegar is praised for its health-promoting properties.  It is made the same way as wine vinegar and is clear, pale-brown with a slight apple flavor but is often too strong to be used as wine vinegar is.  It can be used on salads but is best used for pickling fruits such as pears.  It can also be added to honey, lemon and hot water for a soothing drink as a remedy for colds and the flu.

Food For Thought

Did you know?

• Americans are the heaviest of people in developed countries.  The U.S. surgeon general has called obesity a national epidemic.
• 61% of Americans are overweight
• Consuming an extra 100 calories daily for a year, without using them up, can lead to a weight gain of 10 pounds
• Every gram of carbohydrate or protein equals 4 calories and every gram of fat equals 9 calories
• The number of overweight people in the world - 1.1 billion - how equals the number of undernourished people
• With each decade as we age, we need 100 fewer calories per day
• 10 calories a day (two hard candies) of un-expended energy puts on an extra pound a year

What we are served:
1/2 pound cheeseburger with french fries, 3/4 cup ketchup, tomato slide, pickles and lettuce on bun
1,345 calories and 54 grams of fat

Compared to what's one serving:
1/4 pound cheeseburger with half the serving of fries, 2 tablespoons of ketchup, tomato slice, pickles, lettuce on bun
685 calories and 33 grams of fat

20 Ways to Speed up your Metabolism

Sorry I've been super busy, so I borrowed some information to share.  ENJOY!!!

http://shine.yahoo.com/healthy-living/20-ways-speed-metabolism-180300099.html

Sneaky Common Food Additives You Should Be Avoiding

The following article is written by Katrina Evans.  She is a follower of Healthy You Nutrition Blog and was interested in being a guest blogger.   See what Katrina has to say regarding common food additives and the possible health risks they possess.  Katrina brings up some good points regarding some of the foods below and she even included links to studies she found.  Don’t be afraid to eat these foods but rather use this information to decide how often you want to include them in your diet.  For example, since I am a vegetarian I eat soy quite often so I should take the time to find out how my soy products are processed and the source of their origin.

Katrina Evans is a recent college graduate and major foodie aspiring to write with a purpose. In the name of health and wellness, she especially enjoys making a difference in the lives of others seeing how devastating cancer can be for people and their families. Katrina also reads all the time, works to stay fit, and listens to cool podcasts.

Sneaky Common Food Additives You Should Be Avoiding

Healthy living can be a difficult pursuit if you don't know what kind of things you should avoid. It's too simple to say that healthy living is about exercising and eating right. There are facts you should be aware of regarding food additives.

Soy

Long exalted as a health food, soy is beginning to reveal its true colors. It’s not the soy itself that is harmful, but it’s all in how soy is processed. New science is finding that soy is toxically estrogenic, particularly to related tissues, and dramatically increases your cancer risk. Soy's isoflavones, thought to be their main beneficial constituent, even prevent the thyroid from producing its respective hormones. These things make soy an endocrine disruptor. Also, more than 90 percent of non-organic soybeans are genetically modified. The process has been associated with cancer, genetic damage, hormonal disorders and other problems.

Sugar

Sugar is the proverbial wolf in sheep's clothing. It tastes good, but is so bad for you. One thing it does is inhibit vitamin C absorption. It also contributes to weight gain and insulin resistance. Sugar even hinders your immune system, which is particularly serious for cancer. Studies found that it promoted systemic inflammation which immune cells would then attack. Meanwhile, bacteria, viruses and tumors proliferate while the immune system is distracted.

Chemical Sweeteners

From Time Health, popular among dieters and diabetics, these imposters aren't as harmless as they seem. People who consume them frequently complain of side effects like headache, nausea, gas, bloating, diarrhea and abdominal cramping. Studies have also linked them to problems like cancer, inflammatory bowel disease, premature birth, neurodegenerative disorders and kidney disease. They also cause elevated blood sugar and damage the brain's appetite control system.

Vegetable Oils

Polyunsaturated fats like canola, sunflower, soy and corn are highly susceptible to oxidation and are rancid long before you ever buy them. Rancidity promotes inflammation and increases your body's antioxidant requirements. Bad news if you're eating sugar, too. They are especially damaging to the lungs and reproductive system and also cause chromosomal damage, gout, liver disease, mental problems and immune suppression.

Salt

Salt isn't inherently bad for you. It's the form of the salt that is causes problems. Table salt and even some "sea salt" is highly processed until nothing remains but sodium chloride. Salt in its natural form contains essential trace minerals that buffer the effects of sodium, even if large amounts are eaten. Sodium chloride is associated with high blood pressure, nutrient deficiencies and increases cardiovascular strain.

Yes, some harmful additives are sneaky indeed, however, a little of your own research can go a long way to help you look out for these. It’s not a bad idea to find out specifics like, what is mesothelioma, thyroid cancer, or the cause of kidney cancer what exactly are “processed foods” that have harmful additives that I should look out for? Try this quick and dirty tip for reading food labels: Whatever you don’t understand…look it up! It might be harmful to your health.

Balsamic Reduction

Today's tip: Try a balsamic reduction on salads, fruit, vegetables, omelets, and meats.

Check out the following websites for easy recipes.  All you need is balsamic vinegar, a pot, stove, something to stir with and a little time.  Some recipes call for sugar and/or salt but you really don't need either. 

http://www.instructables.com/id/Reduced-balsamic-vinegar/?ALLSTEPS

http://www.cookthink.com/reference/2889/How_to_reduce_balsamic_vinegar

http://www.foodnetwork.com/recipes/food-fight/rockfish-with-balsamic-vinegar-reduction-and-french-green-beans-tossed-with-radicchio-and-fennel-recipe/index.html