Don't be a couch potato...cook a Sweet Potato

Sweet potatoes provide our bodies with nutrients that promote a healthier life.  Sweet potatoes can help protect against stroke, heart disease and cancer. 

High in Fiber – lowers the risk of constipation, diverticulitis, colon and rectal cancer, heart disease, diabetes, and obesity; fiber provides a feeling of fullness and satiety which helps control food intake

High in Antioxidants – prevents heart disease and cancer; vitamin E and beta-carotene are essential for good brain functioning and in delaying the effects of aging on the brain; pair sweet potatoes with a healthy fat such as olive oil, nuts or avocados to enjoy the full benefits of these antioxidants; also provides anti-inflammatory properties

Low Glycemic Index – slow absorption for a modest rise in blood sugars and a slow return to normal which is especially important for people with diabetes

Excellent Source of Potassium – plays a major role in maintaining fluid and electrolyte balance and cell integrity; sweet potatoes are one of the top three richest sources of potassium

Sweet potatoes also contain vitamin C, B6, B5, B3 and copper.

Storage:

Store in a cool, dark place

Don’t store in the refrigerator

Don’t rinse them until you are ready to use them

Recipes:

Add a sweet potato dish to your weekly menus.

http://www.eatingwell.com/recipes_menus/collections/healthy_sweet_potato_recipes

Now if you are wondering if there is a difference between a sweet potato and a yam, well after lots of research I have found that these two vegetables are used interchangeably in the US and both offer health benefits.  I also found out that these two aren't even related. 

Sweet potatoes are touted to be lower in calories and have a lower glycemic index while yams tend to have more vitamin C and folate content.

The important thing to remember is to choose bright vegetables because they often offer more nutrients so opt for the bright orange vegetable - it might be a yam, it might be a sweet potato, either way, it's healthy.

High Fructose Corn Syrup

Recently this food additive has received a bad rap due to studies showing a link between HFCS and the rising rates of obesity and diabetes.  Many consumers today are avoiding HFCS and many companies are beginning to replace it with other sweeteners, for example ketchup.

According to a study published in the American Journal of Clinical Nutrition, HFCS isn't different than regular sugar.  They are both metabolized in the body the same way so both can be linked to obesity and diabetes.  So moral of this story is that HFCS alone isn't bad for you, all added sugar and sweeteners in excess are.  I have mentioned it before that sugar is the most frequently added food additive in all processed products whether it is in the form of sugar, HFCS, honey, sucrose, fructose, molasses, fruit juice concentrate, and the list goes on.  So it is important to read your food labels and see just how much sugar you are about to gobble down.  Remember four grams of sugar is equivalent to one teaspoon, so if your favorite flavored instant oatmeal has twelve grams of sugar, that is equivalent to three teaspoons. 

Green Tea

I found this on pintrest and liked it so I thought I'd share.  Not sure how scientifically accurate they all are but I believe them to be true.  So drink up.

Fruit or Fat?

Whether you live in California, Florida, Pennsylvania, or Arkansas hopefully you have the opportunity to appreciate avocados, a delicious addition to any meal. Avocados are known to be very high in fat and yes this is true, they are. A medium sized avocado has about 30 grams of fat which is equivalent to a burger. This comparison may steer some people clear from enjoying them. Fortunately the fat in avocados is monounsaturated fat, “the healthy fat” that is known to lower cholesterol. Studies have shown that individuals who consumed avocados on a regular basis were able to lower LDL “lowsy” cholesterol and triglycerides and raise HDL “healthy” cholesterol which can help lower the risks of heart disease. Like many foods, avocados though healthy, should still be eaten in moderation or with keeping a serving size in mind. A recommended serving size is 2 tablespoons, or roughly one-sixth of a medium-sized avocado. Each serving provides 5 grams of fat and 55 calories. Still, compared with butter or mayonnaise -- which each pack 22 fat grams and 200 calories in a 2-tablespoon serving -- they don't seem so bad. Another health benefit of avocados is their anti-inflammatory properties from the phytosterols. Avocados are also known to regulate blood sugars and promote anti-cancer benefits due to the anti-inflammatory properties and antioxidant nutrients. Avocados are also rich in fiber, vitamin K, and folate; are a good source of vitamin C, pantothenic acid, potassium, and vitamin B6.

Avocados are a great addition to any diet because they add variety to common foods such as sandwiches and eggs. Use avocado instead of mayonnaise on your favorite sandwich or avocado instead of bacon to accompany your sunny side up. Avocados also make a great butter substitution. Spread avocado on a toasted bagel for a creamy treat. You can even eat an avocado plain, just sprinkle with salt and pepper and enjoy. I love avocado added to my salad or using them to make homemade guacamole. Recent research has shown that absorption of two key carotenoid antioxidants—lycopene and beta-carotene—increases significantly when fresh avocado is added to an otherwise avocado-free salad. One cup of fresh avocado added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%. This research result makes perfect sense to us because carotenoids are fat-soluble and would be provided with the fat they need for absorption from the addition of avocado. Avocado oil added to a salad accomplished this same result. Interestingly, both avocado oil and fresh avocado added to salsa increased carotenoid absorption from the salsa as well.


When buying avocados, sometimes it is difficult to find ones that are ready to eat. If they are hard, place them in a paper sack for a day or two until they ripen and dent when gently squeezed, then use them right away. The green flesh will quickly turn an unappealing shade of brown when exposed to air. To prevent this, place plastic wrap as tightly against the avocado flesh as possible, or sprinkle the cut fruit with a little lemon juice and refrigerate.


Get an extra boost of health-promoting vitamin A from the tomatoes and heart-healthy monounsatured fats from the avocados in this great addition to your Healthiest Way of Eating.


15 Minute Halibut with Avocado Salsa


Prep and Cook Time: 15 minutes

Ingredients:


• 6 medium cloves garlic, pressed


• 1/4 cup minced scallion


• 1-2 tsp finely minced jalapeno pepper


• 3 TBS chopped fresh cilantro


• 8 cherry tomatoes, quartered


• 1 medium ripe but firm avocado, diced into 1/4-inch cubes


• 1/4 cup + 1 TBS fresh lemon juice


• 4 6 oz halibut steaks or fillets


• salt and black pepper to taste


Directions:


1. Press garlic and let sit for 5 minutes to bring out its health-promoting properties.


2. Mix together garlic, scallions, jalapeno pepper, cilantro, tomatoes, avocado, 1/4 cup lemon juice, and salt and pepper to taste. Set aside.


3. Heat 2 inches of water in the bottom of a steamer and let it come to a boil.


4. Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in steamer and steam 10 minutes for every inch of thickness. (e.g., 5 minutes if it is 1/2-inch thick)


5. Place fish on plate, and top with salsa.


Serves 4

Shop Well

http://www.shopwell.com/

The following website is a great place to visit if you would like some help improving the nutrition content of your current grocery selections. You can easily create a personal profile that fits your preferences and nuritional needs such as low sugar, low sodium, low fat, high protein, high fiber, and you can even include allergies and intolerances.  Shop Well scores foods from 1 to 100 to help you determine the best food choices. The ShopWell scoring system combines respected nutrition guidelines from the Institute of Medicine (IOM), the USDA, and peer-reviewed medical research journals with the knowledge and experience of Registered Dietitians. By specifying your age, gender, medical condition or personal preferences, you will receive a score that is uniquely yours.

With over 40,000 products and growing, Shop Well has an extensive collection of foods that you can search. Their products come from the USDA National Nutrient Database and from Kwikee®, a respected information database for the food and beverage industry that is constantly updated as new products are added to the market. If you don't see a product you'd like to know more about, you can even let them know by clicking on Feedback at the left side of every page.

Shop Well customizes food scores and information based on the profile information you provide. The in-depth algorithm was created in collaboration with a panel of registered dietitians drawing on trusted sources, such as the IOM*, the USDA, and peer-reviewed medical journals, to evaluate foods based on their ingredients and nutrient content. Foods are scored on a scale of 0-100 and color coded as Strong Match (70-100), Medium Match (40-69) and Weak Match (0-39).

With so many food choices out there, why eat the same thing over and over again? Shop Well even suggests "Other Products You Might Like" that score well for your profile and are similar to the product you're viewing.

ShopWell lists provide a place for you to save interesting products that you've found. Create lists for favorite foods, good snacks for toddlers or products you want to avoid. Or make shopping lists to take with you to the grocery store so that you can start bringing healthy products home to your family.



Finding healthy foods doesn't have to be complicated. With the help of ShopWell, all you have to do is create a profile. From there, they'll provide personalized food scores and information that are relevant to you as an individual with unique preferences and needs. Start using ShopWell and discover foods you'll love!

There is even an app for the Iphone and Ipad!!  From this device you can access and modify your profile, view your lists, browse foods, and even scan barcodes while you are shopping!

I wanted to find a healthier version of jam to sweeten my Greek yogurt.  I typed in smuckers strawberry jam.  This food scored 30 points because it contains added sugars and high fructose corn syrup, two things I specifically put into my profile that I didn't want in my foods.  So Shop Well suggested Polaner's Spreadable Fruit which scored 64 points.  This product even has fiber which is another preference of mine and the sugar and calorie content is way lower than Smuckers and there is no high fructose corn syrup. 

Then I searched greek yogurt to find out which one is the best for me and two scored 100 points!!  Oikos nonfat plain Greek yogurt and Athenos nonfat plain Greek yogurt.

My favorite part about Shop Well is that is provides the product's nutrition facts panel and ingredient list then it highlights the items that I do and don't want in my foods. 

So hopefully you will check it out and stop Shopping Well today!  Oh yeah and it's totally FREE!!

To Detox or Not to Detox??

I had a long layover at the airport yesterday and so I had a lot of time on my hands.  My close friends and family know I like to talk a lot and give lots of information.  So this unlimited uninterrupted time allowed me to type my little heart out.  Enjoy.

We have all heard of the crazy detox diets available on the market or those promoted on the Internet.  Most of these detoxes substitute real food for cleansing beverages or a plethora of supplements.  You should steer clear of the ones that will cause you to hibernate from reality for a few days due to the extreme laxative effect.  Most likely you will not be eating food during this detox and I can’t stress it enough that food is fuel for the body.  Also dehydration is a major risk factor in those types of detoxes so hydration so important!Plus you could be losing major minerals such as potassium and sodium that are necessary for many body processes.

Other detox diets require major fastings or extreme calorie restrictions.  I have said it before and I will say it again, starving the body is not the best way to get that figure you’ve always dreamed of.  You will slow your metabolism down drastically which will harm you in the long run.  Some people get carried away with fasting diets and this can lead to major medical complications.   I am not too fond of these types of diet plans because many people use them for a quick fix for shedding pounds.  Reality is your body has the capability to detox on its own.  That is what our major organs are for. (lungs, kidneys, liver, etc) 

If you still want to try a detox diet, try to find one that allows you to eat and definitely includes protein in the diet.  A liquid-based detox diet may just promote the loss of water weight and can even waste away lean muscle mass.  When you lose muscle, you’re losing your calorie burning powerhouse.  Therefore taking in adequate protein and continuing to partake in exercise to promote the maintenance and building of lean muscle mass is necessary. With that said, some detox diets may better than others you will just have to do the research.   

Ridding your body of waste is necessary but unless you practice healthy dietary habits on a regular basis, these detox diets won’t help you in the long run especially when it comes to weight loss unless you truly learn how to live a healthy lifelong lifestyle.  I wouldn’t recommend a commercial detox to any of my clients or patients but what I could do is educate them on natural ways to detoxify their bodies.  So below I will do just that, give recommendations on healthy ways to rid your body of unnecessary toxins.  This way you won’t have to stomach crazy concoctions such as vinegar and cayenne pepper and put your body in starvation mode. 

It is no secret that obesity is a major epidemic in the United States.  We just eat too much and move too little.  One easy way to detox is to just eat a little less.  You should know if you are eating mindlessly out of boredom and when you do notice this, stop it!  One small change such as this goes a long way.  I am a firm believer of small frequent meals which means snacking often BUT don’t snack just for the heck of it; snack when you are hungry or have gone way too long without providing your body with fuel.  You may not experience hunger pangs in the stomach but you may start to get irritated easily or get a headache out of nowhere.  These are also signs of hunger.  Just try to focus in on your hunger cues and this can really help you eat when you are supposed to not because your day-to-day habits are causing you to.  No adult should really consume less than 1200 calories unless you are super small and not moving at all but you need to be moving for good overall health.  If you are going to try and eat less, continue to drink plenty of water.  Eating less will cause you to take in less water because many foods contain water.  So drink up!

Now some things to eliminate from your current diet that can help detoxify your system.

·  Artificial sweeteners – These are often consumed in excess because they are calorie free.  Unfortunately there aren’t too many long-term studies done on how these sweeteners affect our bodies in the long run.  Research does show that artificial sweeteners can actually lead to weight gain because they cause you to crave sweets more often!  Plus majority of these sweeteners are not natural and if we are going to detox, let’s get rid of anything that is not natural!

·  Mindless eating – I mentioned this above.  Eat when hungry, no when bored, tired, anxious, sad, angry, or for social reasons.  Of course it is courteous to eat when at a dinner party or get together but you CAN make smart choices or just nibble on a few bites.  Don’t eat just because the food is there.  Instead sip on water or unsweetened iced tea.

·  Bottles and bottles of supplements – A multivitamin is always a good idea just in case your diet is inadequate in some important vitamins and minerals, but when you are taking 20 different herbal supplements your body is having to process these and that can overload your kidneys.  Plus many herbal supplements have interactions with other supplements, medicines and even some foods.  Some people may require more supplementation such as calcium, vitamin D, and omega-3s and that is fine it is just when you are taking packets and packets of things you don’t even know what they are.  Do the research and know what you are putting into your body!  Additionally research has shown the absorption of antioxidants from foods is superior to the supplement form. 

·  Think fresh not fried – Avoid fast food at all costs!  I don’t think I really need to explain why but I will.  Fried foods are full of artery-clogging saturated fats and sodium.  Enough said!

·  Sugar – especially soda!  Some sugar is fine, in moderation and from more natural sources such as agave nectar and honey but sugar is the additive most found in foods.  Read ten food labels in your house.  I bet all or most of them contain some form of sugar.  Have you ever paid attention to how much sugar is in your favorite foods?  You can find this on the nutrition label on the package under the Total carbohydrate line.  This is something to pay attention to.  You can then search for alternate foods that may contain less sugar than the one you are currently consuming.  For example I love yogurt.  Well I started looking at how much sugar is in my yogurt and I was shocked!  So I have learned to switch to non-fat plain Greek yogurt.  This still has sugar in it but this sugar is naturally occurring from lactose.  So I sweeten my yogurt with fresh or frozen fruit rather than high fructose corn syrup or artificial sweeteners found in many yogurt varieties.  Now back to soda.  This is one beverage that should be avoided.  There really is no health benefit to soda, so why drink 44 ounces of it on a daily basis?  If you saw my post on sugar a few months back you know just how much sugar is in your favorite soda.  Typically each ounce of soda contains around 1 teaspoon of sugar.  So your 16 oz bottle will contain close to 16 teaspoons of sugar.  Instead try seltzer water, club soda or tonic water and flavor these with fresh fruit or a splash of 100% juice. 

·   Alcohol – hmmmm, ok a drink on occasion is fine but daily drinking really is not.  It is recommended that if you are going to drink daily that women have no more than one drink and men no more than two.  The best choice would be red wine because there are actually health benefits associated with red wine.  I actually am doing a little detox of my own by eliminating certain foods that I like but may not be the best for me during the week and one of them is alcohol.  Occasionally I would enjoy a glass of red wine after work but with that red wine came cheese, crackers and grapes.  Can you blame me?  But I was eating mindlessly and decided I didn’t need to do that and I realized I could do it on occasion if I really want to.

·  Red meat – It's full of saturated fat.  If you can’t fully eliminate red meat from your diet, just try to eat less of it. Choose low calorie cuts of chicken, pork, turkey and fish.  Substitute ground turkey for beef in recipes and try to eat one or two plant based meals each week such as vegetarian lasagna or chili made with soy crumbles (check out my recipe tab – I bet you will never know the difference!)  Also eat the serving size -  three ounces.  This is the size of a deck of cards.

Now what can we include in our Healthy Detox Diet Plan???

·  Plenty of sleep!  Get your zzzz's please.

·  Small frequent meals (healthy ones, when hungry) Include fiber and lean protein as well as a wide variety of fruits and vegetables.

·  Exercise – every little bit counts.  Start with just ten minutes a day and watch it grow!!

·  Chocolate – yes I said it!!!  Now I am talking about dark chocolate made with at least 70% cocoa.  Dark chocolate has antioxidants that fight free radicals which damage our cells.  But stick to a serving, 1-2 ounces/day.  Also cinnamon is another great addition to any diet.  It tastes great and is calorie free.  Cinnamon is also known to help control blood sugars. 

Sample Detox Diet

Breakfast
• 8 oz water with a squeeze of fresh lemon juice
• Scrambled egg whites with chopped fresh herbs (such as basil or oregano), topped with a dollop of salsa, and 1 slice whole-wheat toast, dry
or 1 cup cooked oats topped with 1 Tbsp of cocoa powder and ½ cup berries, ½ banana or 2 Tbsp nuts
• 8 oz decaffeinated green or herbal tea

Snack:
• Sliced apple with 1 Tbsp natural peanut butter
or 1/3 cup natural trail mix (don’t forget the water)

Lunch
• 1 cup fresh spinach or lightly sautéed spinach or kale, squeezed with fresh lemon juice
or 1 cup asparagus with 1 tsp olive oil, garlic, and lemon juice
• 4 oz grilled, baked, or broiled salmon, chicken, or pork tenderloin, seasoned with spices such as lemon pepper
• 1/2 cup edamame beans, steamed
• 8 oz water or decaffeinated green or herbal tea
• 8 pecan halves

Snack:
• 1/2 sweet potato or one citrus fruit (orange or grapefruit) paired with 4 oz low-fat yogurt (and more water please)

Dinner
• Large spinach or romaine salad with vegetables. Dress with 1 tsp extra-virgin olive oil mixed with lemon juice or vinegar (any variety)
• ½ cup to 1 cup asparagus or artichoke hearts, steamed
• 4 oz lean chicken with spices, baked or grilled
• ½ cup brown rice, barley, bulgur, or quinoa
• 8 oz water or decaffeinated green or herbal tea

Snack:
• ¾ cup to 1 cup blueberries and 17 almonds or walnuts
• 4 oz nonfat Greek yogurt or low-fat organic yogurt or low-fat cottage cheese (water?)

10 Healthy foods under $3.00

Some days I'm just so busy so I have to steal great information I come across online.  I liked this list because these are foods that we may forget about plus they are nutritious and don't break the bank!!  Additionally these foods can remind you of other similar foods you like that may be healthy as well as inexpensive.  For example, lentils are mentioned below and that reminded me of black beans.  Very inexpensive and very nutritious.  I like to rinse a can of black beans, kidney beans, and garbanzo beans and keep them ready-to-go in the refrigerator for an easy grab to top salads or accompany my veggie and rice or quinoa dishes. 

#1: Carrots


Cost: $0.89 per 1 pound bag (about 9 carrots)


Beta-carotene has more benefits than meets the eyes. It also helps promote healthy bones, skin and hair. Make carrot soup, add to a stir-fry, or slice into strips for an easy kids snack.

#2: Low fat cottage cheese


Cost: $2.75 per 16-ounce container


This perfect combo of protein, carbs and fat will help keep you satisfied. It’ll also give you a boost of calcium with 10% of your daily recommended dosage in every ½ cup serving. If you’ve been passing this underappreciated food in your dairy aisle, check out more reasons why we love it.


#3: Canned Tuna


Cost: $1.00 per 5 -ounce can


Buying in bulk or on sale will save even more on this popular protein. If you’re a tuna salad lover, don’t make the common mistake of drowning it in artery clogging fat! Instead, try adding avocado or dijon mustard.





#4: Apples


Cost: $0.79 each


This easy-to-tote snack is one of the most budget-friendly fruits around. They are full of fiber, vitamins and minerals.





#5: Natural Peanut Butter

Cost: 2.48 per 15-ounce jar


Portion control is key with peanut butter. Use the recommended 2 tablespoon serving and you’ll get 13 servings out of each 15-ounce jar. That’s 17 cents per portion. For snacks, 1 tablespoon is recommended– so you’ll get 26 servings (or 8.5 cents per portion). Talk about hitting the budget-friendly jackpot!





#6: Rolled Oats


Cost: 2.66 per 18-ounce container


An 18-ounce container gives you 13 1/2-cup portions– that’s 20 cents per portion! Oats are brimming with energy-boosting B-vitamins like riboflavin, niacin and thiamin. They’re also high in soluble fiber, which have been shown to help lower cholesterol (just like you see on the commercials). But if you think oats are just for breakfast, think again! Check out healthy oatmeal cookie recipes at foodnetwork.com.

 #7: Edamame


Cost: 2.49 per 16 ounce bag (in pod)


Munch on baby soy beans (a.k.a. edamame) instead of chips or other salty snacks. Each ½ cup serving contains 100 calories, 8 grams protein, 3 grams fat, and 9 percent of your daily dose of vitamin A, vitamin C and iron. Each 16 ounce bag has 3 servings—that’s $0.83 per portion.






#8: Frozen Broccoli


Cost: $1.36 per 16 ounce package


When you can’t get your hands on fresh broccoli, frozen is the perfect alternative. Frozen varieties are good money savers since you can use small portions at a time, which makes them last longer. Cook frozen broccoli as a quick weekday side or add to a stir-fry, stew or pasta dish.






#9: Pearled Barley


Cost: $1.03 per 16-ounce bag


This nutty tasting whole grain is loaded with fiber, iron, selenium, and energy-boosting B-vitamins. Use in soup, sprinkle cooked pearled barley on top of a salad, or use in place of Arborio rice in a risotto.

 #10: Canned Lentils


Cost: 1.63 per 15-ounce can


This legume is packed with hunger-satisfying protein and soluble fiber (the kind that helps lower cholesterol). Cook up a lentil soup, toss in a stew, or mix with rice.


Reference Food Network online: Toby Amidor, MS, RD, CDN

Polish Those Pearly Whites

Did you know there are foods that actually help to keep your teeth white rather than stain them?

Firm fruits and vegetables such as apples, green beans, cauliflower, carrots, celery, and especially strawberries and oranges scrub teeth while being chewed and help promote the production and flow of saliva, which neutralizes acids and protects teeth. 

Dairy products, especially cheeses and items high in calcium, also assist in keeping teeth white.  The lactic acid in these products help prevent tooth decay. Harder cheeses also help remove food particles left on teeth. 

Teeth stainers: blueberries, red and white wine, soy sauce, tobacco, coffee, tea and soft drinks.

Prebiotic - Probiotic ? What's the Difference?

It is estimated that ten trillion bacteria, representing some four hundred or more different species and subspecies live in a healthy GI tract.  Most of these bacteria do the body no harm and actually do some good. 

Prebiotics are naturally occurring nondigestible food substances that promote the growth of beneficial bacteria in the gut.  They behave like soluble fibers.  Prebiotics provide food for the probiotic environment.  Prebiotics are classified as fructans and can be found in small amounts in foods such as wheat, onion, garlic, and green bananas.  They are commonly synthesized into functional foods such as breads, cereal, and yogurt. Prebiotics can also be taken as a supplement. 

Prebiotics balance pH levels in the body, increase short chain fatty acid synthesis which protect the gastrointestinal mucosa and promote epithelial cell growth, stimulate peristalsis, colonic blood flow, fluid and electrolyte uptake, and water absorption to promote healthy bowel movements and discourage diarrhea.  What does all of this medical terminology mean?  Prebiotics promote digestive health along the entire length of the intestinal tract.  Prebiotics also contribute to healthy lipids (cholesterol and triglyceride) which reduce cardiovascular risk, maintain healthy blood sugar levels, and promote weight control.

Probiotics are living microbes that thrive on nutrients from prebiotic fibers.  Probiotics are used to reestablish beneficial intestinal flora.  This will help digest food and synthesize some vitamins (especially B vitamins and vitamin K) and essential fatty acids. 

Some probiotics may improve immunity, decrease allergies and risk of dental caries, lessen issues associated with IBS, help with digestion of dairy products, improve cholesterol levels, decrease the risk of colon cancer, and help promote the healthy flow of digestion through the intestinal track.

Live cultures are microbes used to make fermented food: cheese, yogurt, kefir, buttermilk, vegetables, meats, bread, beer and wine.  In some foods these live cultures can stay alive.  Not all live cultures are probiotic. 

The bottom line: include fiber in your diet! A variety of soluble and insoluble fiber, resistant starches (prebiotic-like), prebiotics and probiotics will promote digestive health, satiety for weight control, improved lipid and blood glucose levels, and reduced risk of some cancers. 

Care to Count Calories??

Counting calories seems to be a popular trend among dieters.  Today it is a lot easier to count calories with smart phones and various sites on the Internet.  Some people also use these sites to track their macro and micronutrient intake such as fat, protein, fiber, vitamin C and calcium.  Whether you choose to or not, I thought I'd share with you some of my favorite calorie counting programs.  It is Monday after all and doesn't everyone say they are going to be good "Starting Monday!"  Well if you are interested in seeing where you stand in your caloric intake, check out one of the websites below.  You will probably be surprised at how many calories are in some of your favorite foods. 

The one I use (when I am counting calories) is My Fitness Pal.  There is a link on the main page of this Blog that will take you directly to their website.  It is so easy to use and there are so many foods in their database.  Foods from grocery stores, restaurants, and more!  My favorite part about My Fitness Pal is that I can use the app from my Iphone to scan bar codes of the foods I am eating and they will be transferred to the log in my phone as well as the log online.  If you are interested in losing weight, you can even set a calorie limit and track calories burned through exercise.  My Fitness Pal will adjust your food intake so you can eat more since you burned calories through exercise. 

Other good food log programs include: My Fat Secret.com, Spark People.com, Fit Day.com, Calorie King.com, Livestrong.com.  Those are some of the ones I have checked out and all of them can also be used as apps on your smart phone.  You can also find links to these sites on the main page of my Blog.  Many of these sites also offer other healthful information such as recipes.  So check on out if you are interested.  Enjoy!

VitaTop

Have you heard of Vitalicious?  This company makes delicious bakery products that satisfy that sweet tooth while providing the body with protein, fiber, whole grains, vitamins and minerals. 

VitaTops are soft cookie-like treats and there are over 15 varieties to choose from.  Banana Fudge VitaTops are made with real cocoa, chocolate chips, banana puree, whole wheat & organic sugar. Each muffin top contains 100 calories, 1.5g fat, 7g fiber & 4g protein.

Don't want just a muffin top?  Vitalicious also make muffins!  No time for your vitamin-fortified cereal this morning? Tired of chewing yet another nutritional bar, but still want your vitamins and minerals and 5-6g fiber with very little fat?  These muffins contain 15 vitamins, minerals, soy and oat bran with only 100 calories per serving.  The fiber satisfies and helps you to stay fuller longer. And like all Vitalicious products there are no artificial additives or preservatives.
 

Craving a brownie for dessert?  Now you don't have to feel guilty because these decadent chocolate chip packed natural 100 calorie brownie treats are topped with walnuts, and contain 6-10g fiber, 3-4g protein and they're low fat! Like VitaMuffins, they're also full of nutrients, so they're actually healthy brownies!
Indulge your senses while satisfying your cravings. VitaBrownies are turning the tables on your taste buds. Devour the luscious and moist texture of the rich and velvety deep chocolate. Spare only the calories with these tasty moist natural 100 calorie low fat brownies.
And now try the heart healthy Dark Chocolate Pomegranate Vitabrownies with CoroWise™ brand Naturally Sourced Cholesterol Reducer™ plant sterols.

Information from www.vitalicious.com

You can order them online and they are sold in some grocery stores.  Target has some VitaTops in the freezer section!

Kick a Cold

So last week I got the flu out of no where! I eat healthfully (most of the time) and exercise most days of the week. I wash my hands often and even got the flu shot but I still managed to catch the flu.



There are many super foods out there that can help keep your immune system in check and these foods are fruits and vegetables.  These super foods contain antioxidants which are vitamins, minerals and other nutrients that protect and repair cells from damage caused by free radicals. Some foods are higher in antioxidants than others. The top three antioxidant vitamins are beta-carotene, vitamin C and vitamin E. You will find these vitamins in colorful fruits and vegetables, especially purple, blue, red, orange and yellow ones. Antioxidants provide the most benefits from raw or lightly steamed fruits and vegetables. Sometimes overcooking these foods can kill their antioxidant properties.

You should eat the Recommended Dietary Allowance (RDA) of the antioxidant to stay healthy and avoid deficiencies. Also it is always better to get your vitamins and minerals from the whole food rather than a supplement because you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health.

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon. There is no RDA for beta-carotene. But the Institute of Medicine says that if you get 3 milligrams to 6 milligrams of beta-carotene daily, your body will have the levels that may lower risk of chronic diseases.


Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes. RDA: 90 milligrams for men, 75 milligrams for women. Smokers should get extra vitamin C: 125 milligrams for men and 110 milligrams for women. As you can see you don’t need 1,000 mg of vitamin C that those packets of Emergen-C or Airborne provide. Too much vitamin C, in supplement form especially, can cause gastrointestinal discomfort!


Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds. RDA: 15 milligrams for men and women.


Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products. RDA: 11 milligrams for men, 8 milligrams for women. If you are a strict vegetarian, you may require as much as 50% more dietary zinc. That’s because your body absorbs less zinc when you have a diet rich in plant-based foods.


Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products. RDA: 55 micrograms for men or women.


Additionally researchers have found benefits from these antioxidants:


Quercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods. It fights inflammation and may help reduce allergies.


Luteolin: a flavonoid found in abundance in celery and green peppers. It also fights inflammation and one study showed it may help protect against inflammatory brain conditions like Alzheimer’s.


Catechins: a type of flavonoid found in tea. Catechins in tea may help reduce risk of heart disease, cancer, and Alzheimer’s disease.

If you can’t get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.


http://www.webmd.com/