Check out our new Sesame Chicken Hold the Deep-Fried Breading recipe and let us know what you think! I love this recipe because it’s so simple to make and it taste just like the Chinese version, especially with the little hint of orange.
Part of my job as a Nutrition and Wellness Consultant is to stay on top of health and fitness news. I read as much as I can and share everything I read. Here, I am sharing something I think will help everyone, no matter, age, sex, work status, etc
This article was titled How to Eat Right on the Job, but after reading it, I thought all of the advice applies to your everyday life. For those who don’t have time to read the whole article right now, I will keep it short (as short as I can) to get all the important and fun information you can start incorporating into your 9-5 now.
Things you will need:
A new food attitude: Carbs are not the enemy. Neither is fat. Eliminating certain food groups may help your waistline, but it will hurt your brain functioning.
A stash of snacks: To keep your brain well fueled, you can’t let yourself get too hungry. Have a ready supply of trail mix, peanut-butter crackers or non salted pretzel chips—my fav. The combination of carbs and protein in these snacks will stabilize your blood sugar, fill you up, and keep you energized.
Some willpower: Big meals actually reduce the supply of energy to your brain and leave you feeling sleepy for hours. Eat half of what you order, and take the rest home.
1. Balance What You Eat, Whenever You Eat
Besides the basic four food groups meat, dairy, grains, and vegetables we should be having a different set of food groups “proteins, carbohydrates (which produce glucose), fats, and fiber — and a different way to combine them.” I know it may sound hard, but they recommend having a little serving from every group every time you sit down to it—that’s where the new attitude comes in 🙂 And yes, including the carbs, which some diets normally restrict. “Why? Because the combination of carbs and protein (and to a lesser extent, fats and fiber) regulates your glucose levels and keeps your mood and mental ability on an even keel.” If you cut back on either group, you’re missing half the benefits that food can offer.
2. Neglect Carbs at Your Own Peril
Brain cells require twice the amount of energy needed by other cells in your body because they never rest. And high-carb foods like pasta, bread, fruit, and rice produce the brain’s favorite fuel — glucose. “Your brain only wants to burn glucose,” says Shawn Talbott, a nutritional biochemist and author of A Guide to Understanding Dietary Supplements: Magic Bullets or Modern Snake Oil. It can burn protein if it has to, Talbott adds, “but it’s like trying to run a gasoline engine on diesel.” Long story short: CARBS ARE NOT THE ENEMY!
3. Pack in the Protein
This is SO important! Because protein (and fiber) keeps you fuller for longer, thereby eliminating big meal times and grazing. Proteins such as meat, fish, dairy, eggs, beans, and nuts slow the absorption of glucose so your brain gets a long and steady flow of fuel, rather than the brief blast you get from eating carbs and sugary foods (fats and fiber also help with this). And protein also brings its own set of brain boosters to the party. Great snacks are FiberOne bars which contain 35% of your daily value of fiber, have one along with your breakfast or as an afternoon snack; and toast with peanut butter and bananas—delish!!
4. Eat Smaller Amounts, and Eat More Frequently
A lot of people, especially people who are close to me, always scoff when I give this advice. But I eat 3-5 meals a day including snacks, I exercise daily and don’t drink ANY soda (I swear!) and I would like to consider myself has healthy. “Too much food — even if it’s well balanced — is going to make you drowsy because it introduces too much glucose for your body to handle at one time.” When was the last time you ate so much you wanted to take a nap as soon as you were done? Yea, not a good feeling. Eat well-balanced meals (and yes even tasty) and that feeling will soon subside. “Five to six small meals tend to make people perform much better than three squares.”
5. Fat Is Beautiful … for Your Brain
You probably know that omega-3 fatty acids are good for your heart. But they’re great brain food, too. The fats found in salmon, walnuts, and kiwi improve learning and memory and help fight against mental disorders like depression, schizophrenia, and dementia, according to a 2008 report from the Brain Research Institute at UCLA. The fats support the synapses in the brain where much of our cognitive functioning occurs. Enough said
6. How to Keep Things in Proportion
This is such an EASY and great way to measure food servings, and all you need….. YOUR HAND!
Your fist is the size of the carbs; your palm is the size of the protein.
Make an OK sign with your thumb and index finger, and that’s how much fat you should have.
Open your hand as wide as it can go; that’s the amount of fruits and vegetables.
I know that was probably a little longer than you would like to read, but I like to include everything that is important and super easy to incorporate into your life. Trust me 5-10 mins of reading is worth adding extra years to your life. Sign me up!
ENJOY AND HEALTHY EATING!
Continuing my post on the top 100 foods to keep you young. Listed below are the fruits and some helpful tips you may or may not know about your favorite fruits and some less known ones as well . Enjoy!
3. Raspberries: bursting with vita C and proanthocyanidins—which are the most abundant antioxidant in the plant kingdom— raspberries have one of the highest antioxidant, anti-aging profiles of any fruit.
They support circulation and aid memory and heart function
Contribute to the health and vitality of your veins, skin and hair
Have positive effects on mood and concentration
4. Peaches: makes a nutritional sweet substitute for aging refined sugars and provides skin-nourishing nutrients.
Abundant in carotenoid nutrients, the antioxidants that protect fatty area of the body
High in vitamin C, protects the watery areas of the body
Choose fruit that is still firm and only just becoming soft
5. Strawberries: contain more fiber than the equivalent weight of whole wheat bread, making them very effective at removing aging toxins from the body
Contains lignans, which bind with bile acids in the live to help regulate cholesterol
May help prevent colon cancer
The seeds on the outside of the fruit contain cleansing fiber and healing nutrients, including
6. Passion fruit: a great all-rounder, this unknown fruit is full of powerful antioxidants, such as the healing vitamins A and C, which take action in the body to slow down the signs of agingzinc and the B vitamin
Enjoy this fruit and know that you are protecting your skin against the sun and help avoid sun damage
High levels of potassium, fiber, and Vita C combine to prevent heart disease
Seeds are edible, enjoy as a delicious snack
7. Papaya: contains papain, a protein-digesting enzyme that counteracts digestive disorders and inflammation, helping reduce these aging factors.
Contains lycopene, which may help prevent the s
pread of cancer cells
The seeds have an antibacterial effect, keeping damaging, again bacteria at bay
Eating raw papaya after a course of antibiotics is thought to help restore the natural, beneficial bacteria of the digestive system
Healthy Food, Healthy You Presents becoming Heart Healthy Today
The banana is the ultimate sports snack because it provides quick, quality fuel. It is perfect for replenishing flagging cells and ensuring youthful repair to the body. Yes, please!
Though they are undeniably high in sugar, they shouldn’t be underestimated for their health-giving antiaging properties.
A ripe banana contains a high amount of fiber, including prebiotic inulin—which feeds our beneficial (probiotic) digestive tract bacteria, the first line of defense for the immune system. Keeping your digestive tract bacteria healthy can help prevent inflammatory conditions, such as eczema, asthma, and arthritis, and support the digestion and absorption of nutrients needed to retain optimal health and keep you looking and feeling young.
- Potassium and vitamin C help transport oxygen around the body to renew and revitalize the skin.
- Contain high levels of potassium, vitamin c, and vitamin B6, which are all important for heart health.
- Shown to help kidney function and eliminate fluid retention, reducing puffiness for a more youthful appearance.
Those with a sweet tooth often grab these which are best eaten when the skin is a solid yellow color, no bruises. Avoid overripe bananas as the sugars will have broken down and the fruit becomes too sweet. HINT: grab those overripe bananas and make this healthy banana crumb recipe.
DID YOU KNOW?
Bananas may not be suitable for people with phlegm and nasal congestion as they can make these conditions worse.
To read more about 100 foods to stay young, you can purchase the book here.
Before I went to graduate school, I had a fairly limited scope of public health. To start, I didn’t understand why anyone smoked. It’s impossible to ignore the anti-smoking public service announcements, the gruesome images on commercials, the warnings on cigarette packs. Factor in the exorbitant cost of cigarettes and society making it more difficult—take a moment to really think of all the places you CAN’T smoke. You have to wonder why anyone still smokes, why all smokers haven’t quit or why anyone even starts. It seems so obvious to us non-smokers.
And this leads to stereotypes. If something is obvious to us but others still do it, we start to assume they aren’t as smart as us. That we’re better. That we have some advanced thinking processes that these others don’t have. And that makes us less likely to sympathize, to take their perspective, to want to help.
I must admit, when I entered school I was that holier-than-thou person: I thought people who still did things that were harmful to themselves—smoking, overeating fatty foods, abusing drugs— were just being dumb. That I was above them for knowing better. Or, as a last case scenario, maybe they just didn’t know those things were problematic. It seemed so easy for me to think that just knowing the facts would be enough to change a harmful behavior. That all someone working in a health profession needed to do was give the facts, and changes would be made.
How naïve I was! I thought I would be a health educator, bring knowledge to the people, and go home smiling, knowing that everyone would take heart and change their lives for the better. But on Day One of graduate school my world was turned around. Projected on the screen was the sentence “Why Do Health Educators Use Theory?” And my thinking hasn’t been the same since.
The core of my program wasn’t memorizing facts and figures on current health indicators, or even learning how to stand up in front of a classroom and teach about health in an effective way. It was learning and understanding health behavior change theory and being able to apply it in practice. To put it simply, it was focusing on why people are reluctant to change, or want to change but struggle with it, and then working with tested theories to help break down these barriers.
I learned that I could be more than a teacher, or an annoying guest speaker who stands in front of a group and recites facts that people already know. I could be a counselor and a partner to those seeking positive health change. I could draw on my knowledge of health behavior change theory and customize the theory based on a client, working with tested models to direct conversations in a productive way. That’s a long-winded way of saying “Because old bearded men tested their work in the last century, I have an effective way of helping you, because I can understand where you’re coming from.”
My life has been profoundly affected by learning about behavior change theories. I no longer judge, I don’t revert to relying on stereotypes, and I can take others’ perspectives.
Let’s work together and see how my evolution can be the start of yours.
How can our bodies and minds stay young?
Oh, the $1 million question.
“Staying young means helping your body constantly repair and renew, not only to recover from the stresses of the day, but also to supply the building blocks and nutrients that we need all the time to build new cells.” From 100 Foods to Stay Young.
These upcoming posts will be all about the 100 foods to stay young. It doesn’t have to be that $200 body wrap, the $325 gold facial or even a weekly trip to the expensive spa for the steam bath. It’s all about foods you probably already have in your kitchen or you can pick up at your grocery store during your weekly trip. And who doesn’t want to stay young?!
Fruits provide a wealth of rejuvenating nutrients and fiber. Since our bodies and taste buds need their abundant vitamin C, you can never get enough fruit or veggies.
The true superfood! It’s creamy flesh is packed with nutrients that keep the skin looking youthful and the heart strong. I am debunking the myth right here: But avocados are high in fat content. WRONG!
Some fats are actually good for you and this is one is.
This rich fruit contains healthy monounsaturated fats and fat-soluble nutrients, including vitamins A and E, that are essential for the health of our fatty body parts, such as the skin, eyes, heart, brain and liver.
- Contain beneficial fats, vitamins, minerals and plant chemicals, which work in combination to support heart health
- High levels of the carotenoid nutrient, lutein, protect the eyes from age-related acular degeneration and the skin from the wrinkles and pigment changes caused by sun damage.
- Included in the Mediterranean die, which is famed for its life-sustaining properties. The health monounsaturated fa of avocado is also found in olives, nuts and seeds.
Practical tips: The texture of avocados makes them the perfect alternative to more sugary bananas in smoothies. If mixed with other fruits, the fat content of the avocado will slow down the release of the sugars from the fruits, making an even more substantial drink.
The majority of people have a hard time actually putting all the USDA and American Heart Associations recommendations into actual meal patterns.
Here are some simple and useful tips the American Heart Association suggests with easy tips from yours truly:
- Eat a variety of antioxidant-rich fruits and vegetables. Choose five or more servings per day.
- Choose fat-free or low-fat dairy products, such as fat-free milk or low-fat or fat-free yogurt. You seriously wont tell the difference. Give your taste buds time to get use to the new and healthy flavors and before long, you will actually be craving the good stuff.
- Consume abundant legumes of many varieties, including soybeans, kidney beans and lentils. Try adding them to your next salad—dressing on the salad if eating out—or pasta dish.
- Eat a variety of grain products, including whole grains. Seen the commercial of the cute, British chef comparing the grains from the cereal? That’s the easiest way to see the comparison. Make half(or all) your grains whole! You want to stick to products that keep to the original form the most and not have to go through processed junk to get it to taste right.
- Choose skinless poultry, lean meat, and fish, especially fish such as salmon that is rich in omega-3 fatty acids. I get the most use out of all my meat when I buy them at Costco. You great a great price and it’s there in your fridge, so you are more likely to find some a great recipes and cook it rather than grabbing some fast food.
- Limit your intake of foods that are high in saturated fat, trans fat, and/or cholesterol, such as full-fat milk products, fatty meats, tropical oils, partially hydrogenated vegetable oil(read this in the label, put the product down!) and egg yolks.
- Limit your intake of foods that are high in calories or low in nutrition, including foods like soft drinks and candy that contain lots of sugar.
- Adopt low-fat cooking methods, such as broiling, baking, steaming and stir-frying.
- Consume alcohol in moderation, if at all.
- Eat less that 6 grams of salt (sodium chloride) per day (2,300 milligrams of sodium)
31% of Americans say they get at least 30 mins of daily exercise.
That’s it people?
That number should be so much higher
You have to remember, it’s not about buying a membership and getting to that fancy gym, it’s about getting of your butt and moving! For at least 30 mins a day! It’s not that hard.
30,000 newly diagnosed cases of colon cancer and 100,000 cases of breast cancer are due to over weight and/or lack of activity.
We all know how healthy it is for us just keep moving, so why don’t we do it? Find the motivation somewhere. Grab someone with the same goals and push each other. Start an office Biggest Loser weight loss competition. You’ve been sitting in the office all day, get up for lunch and go outside and walk to the park. Don’t have time? Grab a coworker and head to the stairs to give your eyes a break and get your daily 30 mins of exercise in at the same time.
Tired when you get back from work and all you want to do is sit on the couch? I know, my mom says this to me every day when I ask her if she got her walking in for the day. But just think at how much better you will feel once you come back. It’s that feeling of “I can actually do this. It’s not that bad.”I promise! Grab the dog who has probably been cooped up like you. You might even get your second wind and want to prepare a healthy meal and not fall back to that frozen pizza. We’ve all done it.
Once you get your body used to this new life that you want to create for yourself, all you will want to do in the future will be to GET UP AND MOVE! Your tastes bud will eventually only want the healthy stuff too. Trust me. I was a junk food fanatic: french fries, pasta and chocolate anything. But now, I want to eat fruits and veggies all the time. And the occasionally dark chocolate, which have the heart-healthy antioxidants. Having a hard time preparing healthy and easy meals? No prob. Here is a link to 10 easy pasta dishes. They also serve as great leftovers for the week. I am obsessed also with Women’s Health—or Men’s Heath. I am subscribed to their magazine, get their daily email alerts on simple cooking tips, recipes, and healthy food swaps.
Another easy tip is to buy the Eat This, Not That books. One or all of them. There are numerous stories of people who have lost weight just by buying this book and making the simple swaps. The Supermarket Survival Guide is probably the best and easiest one to start with.
I hope this gets you motivated to start moving! Just start one day at a time. And you are able to indulge once in a while. Start off with an indulgence once a week or once every two weeks if you can. That way you can slowly ween your body—and taste buds—off the bad stuff and get ’em on the good stuff.
HAPPY AND HEALTHY EATING!
Here are the stats:
Twenty-five percent of people making a New Year’s resolution fail to keep it after one week
40% fail after one month!
How many of you are in either one of those groups?
So far, I am not. My new years resolution has been to not drink coffee or alcohol. Kind of like a detox. It’s mostly to see how my body and psoriasis responds to my body not getting these on a daily basis. Caffeine and alcohol are said to be triggers in someone living with psoriasis. I’ve never known if that’s been a trigger for me because I haven’t really ever eliminated it from my diet. So I am determined to do that this month.
Thought consuming caffeine and alcohol do have health benefits
But of course, with any good thing, moderation is key.
- 1. Women who drink a few cups of caffeinated coffee have a lower risk of depression than women who don’t drink any coffee, according to a Harvard study.
That research, published in the Archives of Internal Medicine, shows that women who drink two to three cups of coffee a day have a 15 percent lower risk, while women who drink four or more cups of coffee a day have a 20 percent lower risk.
- 2. A study in the Journal of Alzheimer’s Disease suggests that there’s something in coffee — though researchers have yet to determine what exactly that “something” is — interacts with caffeine to boost the levels of granulocyte colony stimulating factor (GCSF), a growth factor that seems to be able to fight off Alzheimer’s disease in mice. The amount of coffee needed in the study is equivalent to about four or five cups of coffee for humans.
- For the men out there: A Harvard School of Public Health study shows that men who drink six cups of coffee a day have a 60 percent decreased chance of developing a dangerous form of prostate cancer , as well as a 20 percent decreased chance of developing any other kinds of prostate cancer. The study, published in the Journal of the National Cancer Institute, also shows that drinking just some coffee a day — just one to three cups — could still cut prostate cancer risk by 30 percent.
- 4. New research presented at the American Association for Cancer Research conference shows that coffee could help to ward off basal cell carcinoma, the most common cancer in the world.
Researchers from Brigham and Women’s Hospital and Harvard Medical School found that women who drink three or more cups of caffeinated coffee a day have a 20 percent lower risk of the skin cancer, while men had a 9 percent lower risk.
Decaf coffee didn’t seem to have the same protective effect — so “our study shows that the inverse association with BCC appears due to caffeine, not other components in the coffee consumption,” study researcher Fengju Song, Ph.D.
Thank you Huffington Post for these facts.
Hmmm….. why am I doing a coffee/alcohol detox now??
I’m hoping I can find some kind of solace from the itchiness that is living with psoriasis. What’s the worse that can happen? My coffee addiction becomes more intense? Yes. But then I reap all the above benefits 🙂
What was your healthy new years resolution? Have you kept it? Do you know someone who hasn’t? I would love to hear stories! comment below!