Healthy Holidays

A hectic end of semester schedule didn't allow me the pleasure of writing up posts, but now on break, I AM BACK =) and just in time to share some comforting holiday food recipes that will leave you feeling happy and healthy. Hope you all enjoy!

Citrus Ginger Cake with Spiced Orange Compote

 Ingredients (10 servings)

• 1/2 cup honey
• 1/4 cup mild-flavored extra-virgin olive oil
• 2 large eggs
• 2 tablespoons freshly grated orange or lemon zest
• 1/3 cup fresh orange or lemon juice
• 5 tablespoons chopped crystallized ginger
• 1 cup whole-wheat pastry flour
• 2/3 cup all-purpose flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 2 teaspoons confectioners' sugar
• Spiced Orange Compote (recipe provided in link)

Nutrition per serving: 280 calories, 7 g fat (1 g sat, 5 g mono), 42 mg cholesterol, 52 g carbohydrates, 4 g protein, 3 g fiber, 175 mg sodium, 189 mg potassium.


Preparation Link:
Recipe

Spiced Pecans

 Ingredients (4 cups)

• 1 pound pecan halves
• 1 tablespoon packed dark brown sugar
• 1 1/2 teaspoons kosher salt
• 1 teaspoon chopped fresh thyme
• 1 teaspoon chopped fresh rosemary
• 1/2 teaspoon freshly ground pepper
• Pinch of cayenne pepper
• 2 tablespoons extra-virgin olive oil

Nutrition per serving (2 tablespoons): 107 calories, 11 g fat (1 g sat , 6 g mono), 0 mg cholesterol, 2 g carbohydrates, 1 g protein, 1 g fiber, 53 mg sodium, 58 mg potassium.

Preparation Link:
Recipe

Mini Mushroom and Sausage Quiches

Ingredients (10 servings)

• 8 ounces turkey breakfast sausage
• 1 teaspoon extra-virgin olive oil
• 8 ounces sliced mushrooms
• 1/4 cup sliced scallions
• 1/4 cup shredded Swiss cheese
• 1 teaspoon freshly ground pepper
• 5 eggs
• 3 egg whites
• 1 cup 1% milk

Nutrition per serving: calories 90, total fat 5 g (saturated 2 g), cholesterol 105 mg, sodium 217 mg, total carbohydrates 3 g, sugars 0 g, protein 9 g.

Preparation Link:				Recipe
Wine-Poached Pears  Ingredients (8 servings) 1 bottle (750 ml) Shiraz or red Zinfandel wine 2 cups water 1 cup sugar 4 star anise 8 medium Bosc pears with stems Nutrition per serving: calories 190, total fat 1 g (saturated fat 0 g), cholesterol 0 g, sodium 10 g, carbohydrates 46 g, fiber 6 g, protein 1 g.  Preparation Link: Recipe

Fat Fines

Some of the changes made by the companies are progressive and should be an example to others around the world. Providing healthy meals and different ways to be active in the work place are great ideas. Unfortunately, these changes were due to the possibility of fines. Fining companies for having over weight workers is an unrealistic approach when trying to achieve a healthy society. A "one fits all" standard does not work when it comes to being healthy. All working individuals are required to meet the goal measurements for waist circumferences of 33.5 inches for men and 35.4 inches for women (this is less than the American Diabetes Association recommendation). As I wrote in a previous post, being slim does not mean that you are healthy. If health is the concern of the Japanese government since obesity rates have spiked in recent years, then a focus on optimal nutrition and regular physical activities should be the path for a solution. Penalizing individuals could lead to possible eating disorders and psychological issues likely to affect work performance. A re-evaluation should be done in order to find a better method to reach the goal of dropping obesity rates and regaining a healthier society that can truly benefit all parties involved.

Snacking Tips

Watch the size! Limit snacks to 100-200 calories. Stick to the lower end if trying to lose weight and higher end when maintaining. Choose from complex carbs, fruits, veggies and healthy fats. Try whole wheat toast with a slice of turkey and avocado.

Time it right. Snacking about 2-3 hours after breakfast and lunch keeps a constant fuel supply to your body. Since going many hours without food slows down your metabolism, small frequent snacking is ideal.


Portion control. Studies have shown that individuals tend to consume more calories when eating straight out of a container. Pour a single serving into a bowl or have a packet that only provides one serving. This helps to avoid those moments when you look down and realize that you just went through a whole bag of chips while watching your favorite show. If having a bag of 100 calories cookies or crackers try to combine it with a fruit or veggies to amp your nutrient intake.

Variety. Mixing up what you eat each time you snack can fill in common nutritional gaps. Having yogurt, a serving of fruit or some veggies can help get in the recommended intake of different nutrients a day.

Out of sight out of mind. Keeping junk food out of the house or hidden somewhere in your pantry can help minimize consumption. If fattening foods are kept out of sight you are more likely to not feel tempted and eat less of them. Have a bowl of fruit out on the counter and clear containers filled with healthy snacks like nuts and dried fruit in your kitchen. This way when you get an urge to snack you go for the healthy easily accessible options.

Fool your stomach. Eating foods that are filled with air or water allow you to feel full and satisfied. Cheese puffs, watermelon and soup allow for what seems to be a larger serving without all the calories.

Treat yourself. If there is something you are really craving have it as a snack earlier in the day and limit the portion. Sharing your craving also minimizes the calorie intake. By allowing yourself to indulge about once a week you are less likely to binge on foods you have been depriving yourself of.

Tasty Thanksgiving

Here are a few recipes I found that help cut some of the extra calories we might be gobbling down tomorrow. You can still enjoy and indulge with these small tweaks on traditional Thanksgiving staples.

Savory Turkey Gravy

Ingredients (yields 6 cups)

• 5 cups turkey stock
• 1/4 cup all-purpose flour
• 1 cup water
• 1 teaspoon poultry seasoning
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon celery salt

Nutrition per serving: calories 8, fat 0.2g, cholesterol < 1mg

Link for preparation

Recipe

Pear, Prosciutto & Hazelnut Stuffing

 Ingredients (12 servings, 2/3 cup each)

• 3 teaspoons extra-virgin olive oil, divided
• 4 ounces prosciutto, thinly sliced, cut into ribbons
• 2 cups onion, chopped
• 2 cups diced fennel bulb
• 1/4 cup minced shallot
• 2 teaspoons minced fresh sage
• 2 teaspoons minced fresh thyme
• 1 teaspoon minced fresh rosemary
• 8 cups stale baguette, preferably multi-grain (not sourdough), cut into 1/2-inch cubes
• 2 Bosc pears, ripe but firm, chopped
• 1/3 cup chopped flat-leaf parsley
• 1/3 cup chopped hazelnuts, toasted
• 1 14-ounce can reduced-sodium chicken broth
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Nutrition per serving: 176 calories, 5 g fat (1 g sat, 2 g mono), 8 mg cholesterol, 29 g carbohydrates, 9 g protein, 6 g fiber, 489 mg sodium, 283 mg potassium.

Link for preparation

Recipe 

 

Sweet Potato Pecan Casserole

 

 Ingredients (8 servings)

• Cooking spray
• 3 1/2 pounds sweet potato (about 5 medium), peeled and cut into 1-inch chunks
• 1/3 cup honey
• 1 large egg
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/8 teaspoon ground ginger
• Kosher salt
• 1 tablespoon packed dark brown sugar
• 1/3 cup finely chopped pecans

Nutrition per serving: calories 160, fat 4 g (saturated 1 g), cholesterol 25 mg, sodium 180 mg, carbohydrate 31 g, fiber 3 g, protein 3 g 

Link for preparation

Recipe 

Moringa - The Miracle Tree

Today I had the pleasure of helping out several volunteers of the Edible Plant Project. This non-profit organization promotes eating local, sustainable foods. While learning about different edible plants one of the volunteers mentioned Moringa (Moringa Oleifera). She encouraged me to research more on what was considered the most nutrient rich plant on earth and what she believed to be a plant "we could live off of". As soon as I got back home I began finding as much information as I could on this super food. These are some of the incredible nutritional facts and benefits I found on this amazing plant....

• Provides more than 90 nutrients and 46 antioxidants
• At least:

         - 2 x the vitamin A of carrots
         - 4 x the potassium of bananas
         - 4 x the fiber of oats
         - 14 x the calcium of milk
         - 9 x the iron of spinach
         - 2 x the protein of yogurt
         - 7 x the vitamin C of oranges

• Contains vitamins: B1, B2, B3, B6, B7, D, E and K
• Increases milk production during breastfeeding
• Increases physical energy
• Many other benefits relating to: Diabetes, Cancer, anti-aging and mental clarity.

The most highly nutritional part of the plant are the leaves which can be consumed fresh, cooked and in powder form (which can be stored for several months without losing nutritional value).

Feel free to look up additional information in the links below on what many cultures around the world call "The Tree of Life":

Moringa Source
Grenera - Moringa
Wikipedia - Moringa 

The End of Overeating

A couple of weeks ago, one of the dietitians I volunteer with recommended for me to read "The End of Overeating" by David A. Kessler, MD. I quickly ordered it online and began reading it today. Dr. Kessler explores the science behind human appetite, the exploitation of the industry and what can be done to overcome this cycle of overeating. The book is composed of six parts: Sugar Fat and Salt, The Food Industry, Conditioned Hypereating Emerges, The Theory of Treatment, Food Rehab and The End of Overeating. As I go through the book, I will post updates on the main points and interesting findings of each section. Hopefully some of you will decide to read the book too!

Sugar, Fat and Salt

It's only my first day with the book and I breezed by the first section. The main idea is: why do most individuals have such an obsession with food? Why can't we seem to resist a freshly baked slice of pizza that's infront of us? Even when we aren't hungry, having these sorts of food in our sight quickly stimulates an urge to consume them. An inner battle then begins within us. "I can't have it, I'm not even hungry! But oh it looks so good! Maybe just one bite? Who am I kidding? I want the whole thing!". Animals find high-fat and high-sugar foods (especially when combined) very palatable and initial pleasure received when consuming these foods leads to behaviors that increase the chance of experiencing the same kind of pleasure again. These highly palatable foods stimulate the activation of the opioid circuits which allow the body to perceive a rewarding experience. Endorphin release while eating creates that feeling of pleasure and dopamine release motivates us to search for the same experience again. Cues ranging from sensory input to emotions and memories increase dopamine release that further encourages us to seek rewarding foods. Research also shows that the intake of sugar, salt and fat in food begins a cycle in us to eat more of these foods. An optimal combination of these ingredients in food results in a hyperpalatable food. We are left feeling with minimal control over our desire of consumption. This is what most companies in the food industry strive for; a perfect combination between salt, sugar and fat. The next section on the food industry seems like it will focus on the extensive research done in order to achieve this and the steps taken to influence individuals to consume their products.

Nutrition Myths

Kitchen Tips

Little tips that can help around the kitchen:

• After handling foods with strong odors such as onions, rubbing your hands with either fresh coffee beans or a stainless steel spoon will remove the smell.
• If you have over-salted a soup drop in a potato, it will absorb the excess salt. 
• To remove extra grease that builds up on top when cooking foods such as meatballs in marinara sauce, placing a leaf of lettuce over the top and then lifting it removes some of the oil. 
• When boiling eggs, add a pinch of salt to the water to avoid having the shell crack.

• A bit of salt in airtight containers prevents an odor from building up in it.
• If a pot of rice has burned, place a slice of white bread on top for 5-10 minutes to help remove the burnt flavor. Avoid scrapping any rice from the bottom.
• Rub vegetable oil on your hands when cutting chili peppers to counter your skin absorbing the spicy oils
• To test the freshness of an egg, place it in a pot of water. If it sinks to the bottom it is fresh, if it floats up it is past its fresh date.

• Try to store bananas away from other fruits and vegetables because it emits high levels of ethylene which promotes ripening. This makes produce go bad quicker.
• To clean crevices in pots or containers, fill it with water and drop in Alka-Seltzer. The reaction will ease cleaning. 
• Apply either mustard or toothpaste when you burn yourself in the kitchen. It relieves some pain and minimizes blistering.
• Add some rice to the container in which you keep your salt to keep it from clumping.
• Keep lettuce in a closed bag with a paper towel to lengthen the time it remains fresh.
• To reuse oil without keeping the flavors of what was cooked before, cook 1/4 inch of ginger in it.

Life Hacks

Fitness Myths

Fat Burning

Here are a few tips to maximize fat burning during your work outs:

• Jogging/running at least 4 hours a week increases fat burning even when not working out. 
• Working out harder in the beginning half of your work out increases fat burning by 23%
•  During resistance training, lift weight slowly to build greater strength. Using free weight over machines activates the use of more muscle fibers. 
• Work out in intervals of high intensity and low intensity during cardio. Doing several cycles of alternating between intensities burns more calories. Adding weight during cardio (like putting on a weight vest or carrying dumbells) also helps.
• Listen to fast paced music while running to keep up a quick speed.
• Exercising with kettle balls for 20 minutes can burn about the same amount of calories as running a 6 minute mile
• Doing strength training before cardio burns more fat during a workout. Not pausing between strength exercises also torches extra calories and boosts endurance.
• Bump up in weight and decrease reps

 

• Have high protein meals especially for breakfast and lunch. For dinner have a smaller meal since you won't be burning many calories before bed.
• Consume at least 1,200 calories a day to assure that your body does not enter starvation mode. When dieting, do not cut your intake drastically so that metabolism does not drop. Make a gradual change.
• Limit meals to no more than 600 calories
• Include monounsaturated fats (good fat) like olive oil, avocados in your diet
• Substitute fruit juice for the actual fruit to skip out on added sugars
• Make sure to have your daily recommended intake of vitamin C and D. Vitamin C (400-500 IU/day) helps burn fat and vitamin D (800 IU/day) aids in losing it.
• Sleep for an average of 8 hours straight.

Fastest Fat Burning

National Sandwich Day

Sandwiches! Loved and easily made by all! With diverse ingredients that can be combined in infinite variations you can always create a satisfying meal without boring your taste buds. Here are a few healthy sandwiches that you can choose to try out today.


Grilled Eggplant Panini 

Ingredients (4 servings):

• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons chopped fresh basil
• 2 tablespoons extra-virgin olive oil, divided
• 8 1/2-inch slices eggplant, (about 1 small)
• 1/2 teaspoon garlic salt
• 8 slices whole-grain country bread
• 8 thin slices fresh mozzarella cheese
• 1/3 cup sliced jarred roasted red peppers
• 4 thin slices red onion

Nutrition per serving: 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 g protein; 7 g fiber; 659 mg sodium; 353 mg potassium.

Follow Link for Prep Instructions
Recipe Link


Blackened Salmon Sandwich

Ingredients (4 servings):

• 1 pound wild salmon fillet, skinned and cut into 4 portions
• 2 teaspoons blackening or Cajun seasoning
• 1 small avocado, pitted
• 2 tablespoons low-fat mayonnaise
• 4 crusty whole-wheat rolls, split and toasted
• 1 cup arugula
• 2 plum tomatoes, thinly sliced
• 1/2 cup thinly sliced red onion

Nutrition per serving: 404 calories; 14 g fat ( 3 g sat , 6 g mono ); 53 mg cholesterol; 43 g carbohydrates; 31 g protein; 6 g fiber; 748 mg sodium; 775 mg potassium.
 Follow Link for Prep Instructions
Recipe Link


Hot Chile Grilled Cheese

Ingredients (4 servings):

• 4 poblano peppers
• 1 14-ounce can pinto beans, preferably low-sodium
• 3 tablespoons prepared salsa
• 1/8 teaspoon salt
• 1/2 cup shredded Monterey Jack or Cheddar cheese
• 2 tablespoons low-fat plain yogurt
• 3 scallions, sliced
• 2 tablespoons chopped fresh cilantro
• 8 slices sourdough bread

  Nutrition per serving: 415 calories; 6 g fat ( 3 g sat , 1 g mono ); 13 mg cholesterol; 70 g carbohydrates; 0 g added sugars; 19 g protein; 9 g fiber; 761 mg sodium; 307 mg potassium.

Follow Link for Prep Instructions
Recipe Link

Cartoons

Cartoons Link

Healthy Halloween

In the spirit of Halloween here are a few recipes I have found to keep the holidays healthy and delicious!
- Follow the recipe links for instructions on how to prepare the dishes

Spiced Pumpkin Biscuits

Ingredients:

• 9 ounces all-purpose flour (about 2 cups)
• 2 1/2 teaspoons baking powder
• 1 1/4 teaspoons pumpkin pie spice
• 1/2 teaspoon salt 
• 5 tablespoons chilled butter, cut into small pieces
• 1/3 cup fat-free buttermilk
• 3/4 cup canned pumpkin
• 3 tablespoons honey

Nutritional information per serving (1 biscuit):

• Calories: 122
• Fat: 4.3g (Saturated fat 2.6g, Monounsaturated fat 1.1g, Polyunsaturated fat 0.2g)
• Protein: 2.3g
• Carbohydrate: 18.9g

Recipe Link


Quick Minestrone

Ingredients:

• 1 tablespoon vegetable oil

Click to see savings

• 1 cup chopped onion
• 2 garlic cloves, minced 
• 6 cups vegetable broth
• 2 1/2 cups (3/4-inch) cubed peeled butternut squash
• 2 1/2 cups (3/4-inch) cubed peeled baking potato
• 1 cup (1-inch) cut green beans (about 1/4 pound)
• 1/2 cup diced carrot
• 1 teaspoon dried oregano
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon salt 
• 4 cups chopped kale
• 1/2 cup uncooked orzo (rice-shaped pasta)
• 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
• 1/2 cup (2 ounces) grated fresh Parmesan cheese

 Nutritional information per serving (1.5 cups):

• Calories: 212
• Fat: 5g (Saturated fat 1.6g, Monounsaturated fat 1g, Polyunsaturated fat 1.2g)
• Protein: 9.6g
• Carbohydrate: 36g  

 Recipe Link


 Chocolate Crunch

Ingredients:

• 1 cup Wheat Chex cereal, (2 ounces)
• 1 cup pretzel sticks broken in half, (2 ounces)
• 1/4 cup salted roasted almonds, (2 1/2 ounces)
• 3 tablespoons bittersweet chocolate chips, melted

Nutrition information per serving (3/4 cup): 

• Calories: 218
• Fat: 8 g (Saturated fat 2g, Monounsaturated fat 3g) 
• Carbohydrates: 35g 
• Protein: 5g

 Recipe Link
 

Foods Rich in Vitamin C

Vitamin C is mostly known for its effects on the immune system. It is an antioxidant and contributor of collagen synthesis. Vitamin C also helps with the absorption of iron so consuming them together improves their intake in the body. The recommended intake (RDA) for adults is between 75-90 mg/day. Smoking and alcohol affect vitamin utilization so increased intake is needed. Although studies have been done to show possible benefits from vitamin C pills, there is still debate on their efficacy so consuming natural forms is your best bet.


Top 10 sources of Vitamin C

• Guava - 1/2cup, 188 mg of vitamin C, 56 calories
• Red Sweet Pepper (raw) - 1/2 cup, 142 mg of vitamin C, 20 calories
• Kiwi - medium fruit, 70 mg vitamin C, 46 calories
• Orange - medium fruit, 70 mg vitamin C, 62 calories or  3/4 cup juice, 61-93 mg of vitamin C, 79-84 calories
• Green Sweet Pepper (raw) -1/2 cup, 60 mg of vitamin C, 15 calories
• Grapefruit - 3/4 cup juice, 50-70 mg vitamin C, 71-86 calories
• Tomato Vegetable Juice - 3/4 cup, 50 mg vitamin C, 34 calories
• Strawberries - 1/2 cup, 49 mg vitamin C, 27 calories
• Brussel Sprouts - 48 mg vitamin C, 28 calories
• Cantaloupe - 1/4 of medium fruit, 47 mg vitamin C, 51 calories

 

Vitamin C Foods

Terrific and Terrible 10

I found this chart on a Food Day newsletter and decided to share!

---  If you find it difficult to read the table well follow this link:
Terrific and Terrible 10

Food Day

October 24th is National Food Day. All over the U.S. communities are promoting the importance of having affordable, nutritious food that has been produced in a humane way. As the public continues to become more involved and aware with the significance of maintaining a healthy lifestyle, a greater demand for the availability of nutritious food has been spreading. Below are the main goals food day is supporting:

• Reduce diet related disease by promoting safe, healthy foods

• Support sustainable farms and limit subsidies to big agribusiness
• Expand access to food and alleviate hunger
• Protect the environment and animals by reforming factory farms
• Promote healthy by curbing junk food marketing to kids
• Support fair conditions for food and farm workers

Check out the Food Day website to find events in your community

http://foodday.org/

On a Budget

As a college student I definitely know that every dollar counts, and eating healthy on a budget seems a bit difficult at times. Here is a list of healthy foods that cost $1 or less to help keep a nutritious diet when short on cash.

• Apples
• Broccoli
• Dark chocolate
• Eggs
• Papaya
• Sweet potato
• Quinoa
• Tofu
• Yogurt
• Nuts (walnuts, almonds)

Cheap Healthy Food

Diet Mistakes

When it comes to losing weight, people are usually willing to try anything. If something sounds quick and easy it seems like the perfect solution. Some try to adopt habits which they believe are healthy ways to cut calories. In order to lose weight and keep it off, here are a few ways to avoid falling for common diet misconceptions.

                                                                              

Fad/Crash Diets

Removing a food group or sticking to only a few food items in your diet is a quick way to reduce the number of calories you intake a day. You might be impressed when you see pounds come off and think this is the secret solution. Problem is consuming very little calories slows down your metabolism trying to make your body function on what you're providing it. When you decide you have reached your goal and begin to eat normally, you quickly gain back the weight you just so proudly lost. Having a well balanced diet by providing your body the calories and nutrients it needs gets you closer to a healthy body weight you can maintain.

Skipping Breakfast

Skipping a meal may initially seem like a good idea since you're removing a chunk of calories from your daily intake, but this could lead to consuming a greater amount of calories throughout the day. If you miss out on breakfast, you will probably feel extremely hungry the rest of the day leading you to continually snack. Since you opted out of a full meal, it may seem like having a doughnut or an extra-large portion for lunch is alright, but this can add up. Instead of skipping breakfast, have something with high protein and fiber like oatmeal with peanut butter and fruit. This will keep you satisfied for hours minimizing the possibility of consuming an excess intake of calories.

                                                      
  Snacking

Although  snacking between meals is an excellent way to keep up metabolism, sometimes it can get out of control. Having large, high calorie or extremely frequent snacking between meals can actually add on calories. Many individuals forget how much they snack and ignore the calories that come along with it. Adding all the snacking with large meals can rack up a surplus of calories in a day. Keep snacks in mind. Having protein rich snacks between meals can hold off hunger longer and  lead to eating smaller meals in general.

Low-Fat

Just because something says low-fat does not mean you can have unlimited amounts and not have to worry about consequences.  Low-fat does not equal low-calories. Take a look at the amount of carbs and sugars on the nutritional facts label. Even if you are not directly consuming fat, major nutrients consumed in excess can be converted into fat by the body.


Liquids

When thinking of cutting down on intake and calories most of us immediately think of food. We seem to overlook the calories included in liquids. Drinks like fruit juices and alcoholic mixes tend to have a ton of sugar in them. Even though they bring in a large amount of calories, our bodies aren't completely satisfied with them which usually leads us to eat sometime soon after. One tip when trying to drop a few pounds is remembering to drink water frequently. Water is necessary for body processes and can slow down metabolism when you dehydrate yourself. Stay hydrated!


Calcium

Calcium is essential for the body and some research shows a possible link to weight loss. Instead of cutting out calcium filled foods from your diet because of some fat that comes along with it, try fat free versions. This way, you still get the benefits of the mineral with minimal set back. 

                                                  
                                                 Expectations

Don't weight yourself every day! This can lower your motivation for no reason. Healthy weight loss is about a pound or two per week which might not be noticeable every day. Not seeing a drastic change when stepping on the scale all the time might bring you down.  Weight can also fluctuate from day to day so waiting a week to weigh yourself can give you the encouragement to keep on track. Set an attainable goal for the long run and take small steps to achieve it.
  


Exercise

Aside from going hand in hand with a diet change in order to lose weight, exercise is crucial for maintaining a healthy life.  If going to the gym seems like a drag, pick up an activity that catches your interest. Ask a friend to take walks with you or join a group that does outdoor activities. This makes exercise something fun you can look forward to and doing it with a friend gives you that extra push when you need it.

Diet Mistakes Slideshow

Smoothies

With an infinite number of ingredient combinations available to blend in a smoothie, your taste buds will never get bored. Smoothies are one of the easiest and most delicious ways to increase your daily fruit and veggie intake. Searching the lovely internet, I came across some recipes for smoothies with specific fusions of ingredients providing natural remedies. 

 

Prevent Bloating

These ingredients aid in digestion and minimize bloating so you can happily have a flat tummy.

• 3/4 c. papaya
• 3/4c. sliced peaches
• 1/2 pear, sliced
• 1 tsp fresh ginger
• 2 mint leaves
• Water to thin

 

Healthy Skin

A combination of antioxidants, omega 3, vitamin E and vitamin C will help skin stay looking great. These ingredients provide anti-aging, wrinkle fighting and anti-inflammation benefits.

• 3/4 c blueberries
• 3/4 c pitted cherries
• 5   strawberries
• 1/4 avocado, peeled and pitted
• 2 tsp wheat germ (optional)
• 2 tsp ground flaxseed
• Water, to thin

 

Energy/Protein Boost

Packed with protein from both peanut butter and hemp seeds, this filling smoothie will give you a boost of energy. The addition of cinnamon helps keep a steady blood sugar level allowing the energy to last longer.

• 1 big banana
• 1 scoop of natural hemp protein powder
• 2 tsp of natural peanut butter
• 1 handful of fresh baby spinach
• 1/2 tsp of cinnamon
• Water, to thin

 

Bone Strength

These ingredients are good sources of magnesium, calcium and other minerals known for keeping up bone health.

• 2 bananas
• 1 handful of Swiss chard leaves, stems removed
• 1 handful of kale leaves
• 1 tsp of green Matcha powder
• 1/2 cup of homemade almond milk

 

 

Immune System Reinforcement

Vitamin A, C and zinc increase the production of important cells of the immune system. This mix of ingredients will give your body the tools in needs when trying to fight back any seasonal colds.

• 1/2 c. mango cubes
• 1/2 c. cantaloupe cubes
• 1/2 c. fresh pineapple cubes
• 1/4 c. chopped pumpkin seeds
• Water, to thin

 

Natural Skin Tanner

Beta-carotene rich foods give you a glowing complexion according to several studies. Instead of frying yourself out by the pool, drink up this nutrition packed smoothie to give you a healthy tan.

• 1/2 cup of cantaloupe cubes
• 1/2 cup of papaya
• Juice of 1 orange
• 1/2 cup of carrot juice (or water)
• 1 small knob of fresh ginger

 

Liver Detox

If you've put your liver through a tough night, try this smoothie that's packed with antioxidants to help detox it naturally. Have this over taking a Tylenol which can cause more strain on your already overworked liver.

• 1/3 cup of blueberries
• 1/3 cup of raspberries
• 1/3 cup of pomegranate kernels
• 1/4 cup of beet juice (optional)
• 1 banana
• Water to thin

Detox Smoothies

National Dessert Day

In spirit of the holiday, here are some healthy recipes so you can still indulge today and celebrate!

Frozen Peach Yogurt

Ingredients

• 16 ounce(s) peaches, frozen, unsweetened
• 1/3 cup(s) sugar
• 1 cup(s) yogurt, low-fat vanilla
• 1/4 teaspoon almond extract

 Preparation

Position knife blade in food processor bowl; add half of frozen peaches. Process until fruit is chopped. Remove chopped peaches. Repeat procedure with remaining half of peaches; scrape sides of processor bowl. Return chopped peaches to processor bowl. Add sugar, yogurt, and almond extract; process until smooth. Serve immediately.

Nutritional per serving: Calories: 93, Saturated Fat: 0.5g, Sodium: 21mg, Dietary Fiber: 1g, Total Fat: 0.5g, Carbs: 21g, Cholesterol: 2mg, Protein: 2g

Recipe Link


Indoor S'mores

Nutrition per serving: 98 calories; 3 g fat ( 1 g sat , 0 g mono ); 0 mg cholesterol; 18 g carbohydrates; 1 g protein; 0 g fiber; 70 mg sodium; 33 mg potassium.

Recipe Link











Blueberry & White Chocolate Chunk Cookies

Nutrition Per cookie:  115 calories; 4 g fat ( 1 g sat , 2 g mono ); 9 mg cholesterol; 17 g carbohydrates; 2 g protein; 1 g fiber; 84 mg sodium; 38 mg potassium.

Recipe Link 

Top Vitamin E Food Sources

The average American does not tend to consume the recommended 15 mg of vitamin E a day. This essential vitamin contains antioxidants that help prevent disease and contributes to maintaining healthy skin. Since taking supplements has not been proven to provide the same benefits as the natural form, here is a list of the top foods that contain vitamin E. Try adding them to your diet to consume the daily amount, don't settle for just being part of the average.

Vitamin E Foods

Deciphering Food Labels

Companies with tons of money behind their marketing efforts place eye catching phrases on their products to reel customers in. To make the best purchases with our money, we need to know what all these labels really mean so that we aren't fooled into buying a product that isn't as healthy as we think. Here are a few of the most common food labels:


                                                     
Made With Whole Grains

The consumption of whole grains has been heavily promoted recently. Most of us choose one food over a similar one just because it has a label stating it is made with whole grains. Before taking their word for it, flip the product to check out the ingredients list. Make sure that one of the first two ingredients is WHOLE wheat flour. If not, then the "whole grains" it contains does not make up a bulk of the product. Unbleached wheat flour and wheat flour are not whole grains.



Ingredients

In case you do not already know, the contents of a product are placed in order from greatest in quantity to least. The first two listed tend to make up the majority of the food item. A common trick that companies use is listing ingredients separately so that the customer feels there is less of a certain ingredient. For example: sugar, corn syrup and high fructose corn syrup are all pretty much the same thing. If listed as the first three ingredients you know that the product is practically all sugar. Another tip is to try avoiding a product that has too many ingredients you have no clue about or can't even pronounce.

                                                             
Serving Size


You might pick up a chocolate bar, look really quick at the nutrition facts and say "Perfect, this is only 100 calories!"....... Beware! This is something we tend to overlook. Just because a product comes in a single package does not mean that the nutrition facts were written for it to be consumed in one sitting. If you take a closer look you may see that the nutrition facts state 2.5 servings. That means you need to multiply all the information by that amount. So while you blissfully devour that chocolatey goodness thinking you're only adding 100 calories to your day, you are actually consuming 250 calories. Although some companies have taken the initiative to include the information for both a single serving and the entire package, keep an eye out.


0 Trans Fat

This label is everywhere! Products love promoting this claim. Thing is, a company is allowed to put this label on their product if it contains 0.5g of trans fat or less. This might not seem like a big deal, but when the product has more than one serving, which the average person has a multiple of, it can add up. Individuals should be avoiding trans fats and because of this sneaky food label you may be consuming them without even knowing.




Omega-3

The omega-3 craze is everywhere. We all know that there are good fats and bad fats but what are they really? There are 3 fats our body needs and these are considered the good fats: ALA a.k.a omega-6 (derived from plants), EPA and DHA a.k.a omega-3's (derived from fish oils). All of these fats needs to be consumed in moderation and at a certain ratio. Their effects are antagonistic(oppose eachother) therefore if one is consumed in definite excess over another, issues arise. The problem with foods, that are not fish, usually promoting omega-3 also contain a large dose of omega-6. Omega-6 can be easily obtained through the common diet so more care needs to be placed in maintaining an equal amount of all fats in the body.

Free Range Eggs

After watching one of those videos where you see the horrible conditions in which some chicken live, a label like this might catch your eye. Supporting free range animals seems like it is worth the extra few cents. The only problem with this is that the food label is not regulated by the government. Basically, anyone can decide to put this label on their egg products. Chicken, on the other hand, has a slight regulation stating that in order to have this label the chicken must have at least 5 minutes a day in free open space. Wow, a WHOLE 5 min, wonderful -__- Since there is no regulation on this label there is no guarantee that the extra money you are spending is actually going to a humane farmer. 



Made with Real Fruit


Many foods claiming to contain fruit don't tend to have the real thing. A fruit juice or concentrate is basically sugar. Watch out for these ingredients when checking the list. Usually if you want to have your daily serving of fruit your best bet is to actually have fruit.




Fiber

Fiber is known for maintaining regularity and reducing cholesterol but some of the foods advertising it on a label might not have the form that actually provides these benefits. Check the ingredients list for inulin, polydextrose and maltodextrin. These unnatural fibers, although not harmful, do not perform the same way in the body. Instead of the wanted benefits most of us go to fiber for, these ingredients might just assist with filling. Some natural foods that contain fiber are whole grains, fruits, vegetables and beans. 

 

Reading Food Labels

Snack Fixes

Stress: Low fat yogurt or mixed nuts

When exam week rolls around, I see plenty of people in the library with energy drinks and cans of soda. Aside from already naturally feeling stressed for your test, consuming these products only adds on to your uneasiness. Instead, try a healthy substitute. Lysine, found in yogurt, and arginine, found in nuts, are two amino acids that seem to reduce anxiety levels. Studies have shown that individuals who consumed these amino acids reported feeling more at ease during stressful situations.


                                                      Increasing Metabolism: Green tea

You don't need to starve yourself just because you want to lose a few pounds. Actually, it might even do the opposite! When you deprive your body of food it goes into starvation mode. Instead of burning more calories, your body tries to conserve every last bit. Then, when you realize having a block of cheese every time you think you're going to faint isn't for you and go back to eating normally, your body will hold onto the sudden input of calories. Rather than putting your body through that roller coaster, try increasing your metabolism by having small meals throughout the day. Having a snack such as fruit, walnuts or hummus with carrots between meals keeps you feeling satisfied while providing your body bits of fuel throughout the day. Drinking green tea while snacking can help boost your metabolism because of an antioxidant it contains that is said to burn more calories.


Energy: Trail mix

In place of the oh so common energy drink or caffeinated beverage, putting together a trail mix at home before you head off for a busy day will give you a needed energy lift. Drinks supplemented with caffeine tend to also have a generous dose of sugar. Although at first you'll get a perk from the high sugar levels, sooner or later you'll get that anticipated crash leaving you more tired than before. Trail mix with raisins, that contain potassium, and nuts, which have magnesium, assist the body in creating energy.

                                                   

                                                       

Brain Boost: Blueberries

Berries contain antioxidants that help improve brain function. Fresh blueberries protect cells and DNA from free radicals in the body. Having a cup of berries frequently reduces the risk of developing Alzheimer's and Parkinson's disease. Try avoiding sugary foods that constantly change blood glucose levels and fatty foods that can create buildup in the arteries  and limit blood flow.



Immune System: Ginseng tea

Studies have shown that consuming ginseng increases the production of essential cells in the immune system. Having a hot glass can help clear up your nose if you are already starting to feel under the weather. Mixing in some honey provides you with its antioxidant and antimicrobial benefits. Stay away from sodas, especially with caffeine. They can inhibit the full absorption of several vitamins and minerals. Caffeine also messes with sleep pattern and fluid retention. When fighting a cold you need to rest properly and be well hydrated in order to keep your body strong.








 Eat This Not That