Rainbow Kebabs
These fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.
Yield: 10 servings
Here's what you need...
* 10 wooden skewers
* 10 strawberries
* 10 bite-sized watermelon pieces
* 10 bite-sized cantaloupe pieces
* 10 bite-sized mango pieces
* 10 bite-sized pineapple pieces
* 10 bite-sized kiwi pieces
* 10 blueberries
* 10 blackberries
1. Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
2. Place skewers on a platter and serve.
Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.
Today’s Re-Powering Information – Again, since I am not doing a grocery shopping tour in the summer, I want to continue to feed you with info for when you grocery shop. The bottom line is to avoid all foods that have additives or things you do not recognize or can not pronounce.
From Dr. Mercola’s site.
12 Food Additives to Remove From Your Diet
alt="food additives">Many food additives have been studied and linked to various diseases. Becoming informed about the additives in everyday food items can make for an easier shopping experience and healthier food for everyone.
Here’s a list of some of the most medically questionable and harmful additives in everyday foods:
1. Sodium nitrite
2. BHA & BHT
3. Propyl gallate
4. Monosodium glutamate
5. Trans fats
6. Aspartame
7. Acesulfame-K
8. Food colorings (Blue, Red, Green, Yellow)
9. Olestra
10. Potassium bromate
11. White sugar
12. Sodium chloride (salt)
Since some of these may not be familiar to you, sodium nitrite is a preservative added most commonly to bacon, ham, hot dogs, sandwich meats, and smoked fish. BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are other preservatives added to foods like cereal, gum, potato chips, and vegetable oils. Propyl gallate is found in meats, chicken soup base, and gum. All of these preservatives have been linked to cancer.
Monosodium glutamate (MSG) can cause migraines and other adverse effects. Trans fats are being eliminated from most foods, as the studies linking them to heart disease, strokes, and kidney problems are widely accepted.
Aspartame is an artificial sweetener found in products like NutraSweet and Equal as well as diet foods and soft drinks. And acesulfame-K is a newer sweetener used in soft drinks and some baked goods.
Many food colorings have been banned by the FDA, but some can still be found in foods that require a particular color. Olestra was common for a time in potato chips as an additive that prevented fat from being absorbed in your digestive system. Food colorings have been tied to cancer and Olestra also blocks vitamins from being processed.
Potassium bromate is sometimes added to white flour, breads, and rolls to increase the volume of the products, but it has cancer-causing properties that have prompted some states in America to actually require a label to that effect.
Finally, white sugar and sodium chloride (salt) can be dangerous if not kept to a minimum.
Sources:
Health News June 29, 2009
Dr. Mercola''s Comments
Dr. Mercola's Comments:
More than 3,000 food additives -- preservatives, flavorings, colors and other ingredients -- are added to foods in the United States. While each of these substances are legal to use, whether or not they are entirely safe for long-term consumption -- by themselves or in combination -- is a different story altogether.
And when you consider that 90 percent of the money Americans spend on food goes toward processed foods that are loaded with these additives, you get an idea of just how many toxins you may be polluting in your body with.
When foods are processed not only are valuable nutrients lost and fibers removed, but the texture, natural variation and flavors are lost also. After processing, what’s actually left behind is a bland, uninteresting “pseudo-food”
At this point, food manufacturers must add back in the nutrients, flavor, color and texture to processed foods in order to make them palatable, and this is why they become loaded with food additives.
Many Food Additives Increase Your Risk of Cancer
Nine of the 12 food additives listed above have been linked to an increased risk of cancer. These include:
1. Sodium Nitrate (also called Sodium Nitrite)
2. BHA and BHT
3. Propyl Gallate
4. Trans Fats
6. Aspartame
7. Acesulfame-K
8. Food Colorings (Blue 1, 2, Red 3, Green 3, Yellow 6)
9. Potassium Bromate
Please understand that these additives are in countless products from baked goods and chewing gum to chicken soup base, cereal, luncheon meats, vegetable oils and potato chips. If you eat a highly processed food diet, you are therefore potentially exposing yourself to cancer-causing toxins at every meal!
Food Additives May Mimic Your Hormones
A recent analysis published in the journal Chemical Research in Toxicology found 31 potential estrogen-mimicking food additives (called xenoestrogens) after searching a food additive database of 1,500 substances.
These xenoestrogens have been linked to a range of human health effects, including reduced sperm counts in men and increased risk of breast cancer in women.
Among the xenoestrogens revealed were propyl gallate, which acts as an antagonist, and 4-hexylresorcinol, which is a potent transactivator. Antagonists block the binding of an agent at a receptor molecule, and transactivators increase the rate of gene expression. In conclusion the authors’ state:
“Some caution should be issued for the use of propyl gallate and 4-hexylresorcinol as food additives.”
Propyl gallate is frequently used in conjunction with BHA and BHT, which come with their own set of health hazards. These two additives also keep fats and oils from going rancid and are commonly used in processed food products such as cereals and potato chips, even though some studies have found they too, cause cancer in rats.
The other food additive mentioned above, 4-hexylresorcinol, is commonly used as an anti-browning agent in shrimp and other shellfish.
Your Behavior and Mood May be Impacted Too
According to Dr. Russell Blaylock, high sugar content and starchy carbohydrates (common in processed foods) lead to excessive insulin release, which in turn leads to falling blood sugar levels, or hypoglycemia. Hypoglycemia causes your brain to secrete glutamate in levels that can cause agitation, depression, anger, anxiety, panic attacks and an increase in suicide risk.
The glutamate that causes this is identical to the flavor-enhancing monosodium glutamate (MSG) and its chemical cousins, which are found in thousands of food products, further exacerbating the problem.
Further, a study published in the journal The Lancet concluded that a variety of common food dyes, and the preservative sodium benzoate -- found in many soft drinks, fruit juices and salad dressings -- cause some children to become measurably more hyperactive and distractible.
The study also found that the E-numbered food dyes (such as tartrazine (E102), ponceau 4R (E124), sunset yellow (E110), carmoisine (E122), quinoline yellow (E104) and allura red AC (E129) do as much damage to children's brains as lead in gasoline, resulting in a significant reduction in IQ.
The results of this study have prompted the British Food Standards Agency (FSA) to issue an immediate advisory to parents, warning them to limit their children's intake of additives if they notice an effect on behavior. They’re also advising the food industry to voluntarily remove the six food dyes named in the study by the end of 2009, and replace them with natural alternatives if possible.
The United States, however, has not followed suit in issuing any similar warnings to American parents.
How to Avoid Food Additives
One of the best ways to avoid food additives is to cut way back on the processed foods in your diet and instead focus your meals on whole foods. If you do eat processed foods, choose organic varieties and make sure to read the label and avoid foods that contain numerous additives.
By keeping your diet as pure as possible, you’re giving your body the nutrients it needs without all of the added toxins it definitely doesn’t.
Ideally you, your spouse, or someone you pay would freshly prepare your food and you can avoid processed foods. Also recognize that when you eat out at a restaurant you are losing virtually all of the control of the quality of your food.
While this is typically socially enjoyable, tasty, and easier than preparing your own food, it frequently results in you exchanging convenience for your health.
Have a nutritious day!
Showing posts with label food logs. Show all posts
Showing posts with label food logs. Show all posts
Wednesday, July 15, 2009
Monday, July 6, 2009
Energy Drinks and Bars- Best and Worst
Today’s Re-Powering Information - The following is from an article about the best and worst Energy Drinks and Bars. I usually get asked which bars or drinks I recommend and I also see them on the food logs so I wanted to arm you with ammunition to make the best choices – w which is always real food first! Notice there is a drink called cocaine – scary!!!
XS Gold
According to company partner Scott Coon, XS Blast was the first to focus on energy drink flavors, and first to create a sugar-free category. This drink has low calories, low carbs and the caffeine-free version has more vitamin C per ounce than a serving of orange juice. (8.4 oz.)
Electrifire
Using agave nectar as a sweetener, Electrifire has a large selection of natural juices for flavor, including cranberry, pomegranate, passion fruit, lime, orange and aronia berry. Designed to energize your entire body, this two-ounce energy drink also has water-soluble plant nutrients for cell repair. (2 oz.)
On Go
Although this one comes in a two-ounce shot bottle, it easily has the same effect as a full-sized energy drink, On Go has no carbs, only 8 calories and tons of vitamins B6 and B12. Vitamin B6 is a key building block of proteins and extra B12 has been shown to increase energy levels. (2 oz.)
Steaz Energy
This drink needs no frills because the product speaks for itself. With ingredients like Ceylon green tea, which has a fuller and stronger taste, and yerba mate, a refreshing alternative to coffee, it’s no wonder Steaz has organic and fair trade labels. Steaz is also sweetened with evaporated cane juice and stevia in their diet line. (12 oz.)
Active Ingredient: Guarana
More than 4,000 miles south of here, a Brazilian miner is taking a break to sip the most important beverage of the day. Guarana, specifically the fruit’s seeds of this climbing plant, is highly regarded as both a medicinal tonic and potent stimulant. Although the former claim lacks evidence, South Americans obtain the majority of their caffeine from guarana.
In Brazil, workers carry lumps of guarana in their pockets and grate it with a fish bone into water for a quick pick-me-up. You can easily find soft drinks, energy shots, herbal tea and supplements with ample amounts of the revitalizing supplement.
Guarana seeds contain more than twice the amount of caffeine found in coffee beans: Up to 7.5 percent of the seed contains the stimulant compared to the 1 to 2 percent concentration found in a bean of your house blend. In addition to keeping you awake, the tannins in guarana have been known to support weight-loss and enhance cognition. Although clinical research is still in its infancy, a Journal of Psychopharmacology study found that guarana likely improves memory, mood and alertness at lower doses.
Unlike coffee, the amount of caffeine doesn’t have to be listed on potentially potent guarana drinks making it easier to get to that danger zone of caffeine intoxication. Anecdotal reports, including a review in the Journal of Herbal Pharmacotherapy, have linked guarana to anxiety, heart rhythm abnormalities and even chest pain.
Hi Ball
As the self-proclaimed “World’s First Sparkling Energy Drink,” HiBall certainly lives up to the title with no sugar, artificial colors, flavors, sweeteners or preservatives. The taste is crisp and the energy is simple, with 75 milligrams of natural caffeine. (10 oz.)
Enviga
Past hype surrounding this energy drink has given it the image of a magical calorie burner. Although evidence on this remains sketchy, Enviga Green Tea is still a good choice for boosting energy and antioxidant levels. It has virtually no calories and contains 20 percent of your calcium RDA. (12 oz.)
Eiro
This Dallas-based company, dedicated to researching nutritional products, wanted to create a drink with natural caffeine sources. Eiro has guarana, green tea, ginko biloba and ginseng. It has no taurine, refined sugars or preservatives, giving it a leg up in providing sustainable energy. (8.4 oz.)
Wheyup
With 22 grams of whey protein in every can, This is a choice drink for bodybuilders. Low carbs (9 grams) and no sugar also make it ideal for losing weight. Whey protein increases lean muscle mass and has tons of daily amino acids. (16 oz.)
Vida Tea
This sparkling tea has a combination of three green teas and is sweetened with agave nectar. Agave is absorbed into the body without an insulin spike, so it’s a safer option for diabetics. At the World Tea Expo, VidaTea was named “Best Tea” in the Sweetened Green Tea category. (12 oz.)
Sea2O
As the title claims, this drink is totally organic and contains no caffeine. Sea2o gives you energy with agave nectar, a natural organic sugar with low impact on blood sugar and an exceptionally low glycemic index. It’s an ideal energy drink for diabetics. (10.5 oz.)
Verve
Verve has a combination of green tea, aloe and mangosteen fruit, giving it a distinct flavor. Like most of these healthier options, Verve has antioxidants like Xanthones that help fight fatigue and depression. (8.3 oz.)
LIVE
It’s pretty hard to find reasons not to LIVE with this energy drink. Featuring flavors like green tea and acai berry, LIVE is naturally sweetened with evaporated organic sugar cane juice, rather than artificial sugars, colors and preservatives. The company even donates 50 percent of your purchase to a handful of charities. (12 oz.)
FRS
(Elissa gave me this stuff and it is pretty good)
FRS stands for Free Radical Scavenger which is a term for antioxidant. The special patented formula of quercetin is designed to give you a more sustainable source of energy. Quercetin is difficult to find as a single ingredient, unless you eat 40 apples. FRS is also endorsed by Lance Armstrong. (11.5 oz.)
Active Ingredient: Caffeine
It’s in your morning latte, your afternoon tea and even your chocolately midnight snack. Consumed daily by more than 80 percent of people in America, caffeine is the most widely used psychoactive substance in the world. Caffeine stimulates the central nervous system, the heart and the respiratory system within an hour or less of consumption.
This stimulant acts just as it sounds and mimics the effect of epinephrine — yep, that’s adrenaline. Your heart rate will jump up, your systolic blood pressure will increase and you’ll temporarily rev up your metabolism. Thank the molecular breakdown of caffeine for this revitalization and other welcomed effects such as the breakdown of fat storage, blood vessel dilation and bronchi relaxation. In fact, this metabolic product — theophylline — is often used in asthma medication.
Medical evidence has continued to affirm caffeine’s high-octane effects: A recent study from the University of Chicago indicates that your Starbucks fix might be the reason you have become that cheerful morning person. The research shows that caffeine not only wakes you up but also positively influences mood and cognition. They also found it improves subjective well-being and behavioral performance, so you’re better able to deal with obnoxious drivers on your morning commute.
Caffeine is the real deal when it comes to boosting your energy but daily consumption, even at low doses, can quickly produce dependence and withdrawal symptoms including pounding headaches and insomnia. Never consume more than 300 milligrams a day as you quickly enter into the dangerous territory of caffeine intoxication.
Sobe No Fear
Ignore the name and be very afraid of this high fructose corn syrup-laden drink. The high levels of sugar (66 grams) and caffeine (174 milligrams) are unsettling enough, but at 260 calories per can, a few too many and you’ll be fearing the size of your thighs. (20 oz.)
Gatorade
If you’re looking for electrolytes, don’t reach for a Gatorade. Instead you’ll get 200 calories per 32 fluid ounces. It’s also packed with high fructose corn syrup. Try the leaner version of Gatorade (G2), SmartWater or a glass of good old H2O and a banana for electrolytes. (32 oz.)
AMP
One 16-ounce can contains 11 percent of your day’s calories and more sugar than four scoops of peanut butter cup ice cream. Amp also contains aspartame, the non-nutritive sweetener that has brought more than 30 years of health controversy. Aspartame dissolves into solution, and can therefore travel throughout the body and deposit within any tissue. (16 oz.)
Starbucks Coffee Frappuccino
Anyone who has read “Eat This, Not That: Supermarket Survival Guide” knows that one 13.7-ounce bottle is the sugar equivalent of a three-scoop bowl of double fudge brownie ice cream. With that much sugar, expect an afternoon crash and burn. (9.5 oz.)
Sobe Energy (Power)
One bottle has more than 250 calories, 35 milligrams of sodium and 70 grams of sugar. When you add it up, that’s nearly double the sugar found in a can of Coke. Sobe is so not worth the extra pounds of fat you could gain. (20 oz.)
Full Throttle
This Coca-Cola product has 220 calories and more than 50 grams of high fructose corn syrup. It’s basically Coke on steroids. Today we consume twice as many calories as we did 30 years ago. If you just cut down to water, seltzer, unsweetened coffee or tea one day a week, you could lose around seven pounds a year. (8 oz.)
Cocaine
This drink has three and a half times more caffeine than a can of Red Bull. And it only holds 8.4 fluid ounces. Small amounts of caffeine can go a long way, but having too much can pose a whole slew of threats to your body. Sometimes less is more. (8.4 oz.)
Red Bull
Not only was Sugar-Free Red Bull shown to give a healthy person the same blood consistency as someone with heart disease, but traces of cocaine were found in some cans of the newer Red Bull Cola. Believe it or not, Red Bull is still not the worst on our list, but these qualities definitely don’t give it five stars. (12 oz.)
Rockstar Original
With 62 grams of sugar in the popular double-size can, you might as well be drinking chocolate Rice Krispies. Americans should only consume about 40 grams of sugar a day. Combined with the 160 milligrams of caffeine, it may be a quick fix, but it won’t sustain you through the day. (16 oz.)
Monster Energy
Though Monster has a few desirable ingredients, such as ginseng root and guarana seed extract, it still gives you a clockwork crash. If you read the label carefully, it says “Serving Size 2” on one can. A total of 54 grams of carbs, sugar and 200 calories means a lot of extra time on the stationary bike. (8.3 oz.)
Active Ingredient: Taurine
The 1,000 milligrams found in one serving of Red Bull has been touted to combat mental and physical fatigue but it appears the energy drink does little to give you wings. Outside of its role as a sham energy supplement, the amino acid taurine is found naturally in meat and fish. The manufacturers of Red Bull claim that the body’s taurine production declines with extreme physical exertion but no research has yet indicated that this can be remedied by chugging a can of the drink.
What we do know about the role of taurine in the body is that it is found in skeletal muscle, the heart and the nervous system. It’s a bonafide multi-tasker: Taurine is important for efficient metabolism, stabilizing cell membranes, generating nerve impulses and it even appears to work as an antioxidant.
And while it may not zap you out of your 4 o’clock drowsiness, taurine supplementation appears to not only be safe in moderation but also medicinal. It has been used to treat epilepsy via its anti-convulsant role as a nerve cell membrane stabilizer. In Japan, taurine is often administered to treat ischemic heart disease and certain heart arrhythmias.
Although up to 3,000 milligrams of taurine (that’s three servings of Red Bull) are considered safe, little is known about the effects of heavy or long-term use — except of course that it won’t give you wings.
Luna (Clif) Caramel Nut Brownie
At a mere 180 calories, Luna — the Clif bar for women — boasts the highest amount of calcium (35 percent of your Recommended Daily Allowance or RDA) and iron (30 percent RDA) compared to all the bars we examined. It’s also chock full of antioxidants including vitamins C and E, green tea extract and selenium. (per 48g bar)
Kashi GoLean Roll Caramel Peanut
With nearly 25 percent of your fiber RDA, this whole grain bar is far from tasting like cardboard. This Kashi GoLean snack also contains 12 grams of protein from natural sources like peanuts and soy to keep your stomach growls at bay. (per 55g bar)
Zone Perfect Peanut Toffee
No need to take a multivitamin when you have a yummy Zone Perfect on hand. With more than 12 vitamins and minerals, a great taste and 14 grams of protein on board, this one will be sure to keep you fuller and more glycemically-balanced than most other bars. (per 50g bar)
Larabar Ginger Snap
Comforting just like the ginger snaps you grew up on; this ginger-filled Larabar is both tasty and soothing on the stomach. Since it contains no sodium, gluten, dairy or soy, you’ll be able to enjoy this fiber-packed treat without any worries. (per 51g bar)
Pure Bar Cranberry Orange Bar
This organic snack contains the shortest ingredient list by far and is sweetened 100 percent naturally by fruit and agave nectar. The Pure Bar’s exotic flavor is combined with walnuts, cashews and almonds to keep you full while fighting free radicals and heart disease. (per 48g bar)
Boundless Oatmega Dark Chocolate Mint
This tasty number — 190 calories to be exact — is an organic, protein-packed snack created here in Austin. Not only is it low in sugar, but all Boundless Oatmega bars contain heart-healthy ingredients such as green tea, omega-3 fatty acids and sea salt. (per 50g bar)
Powerbar: Energize Blast Berry Smoothie
The full flavor of this Powerbar comes at the expense of more than 200 calories, 24 grams of sugar and 180 milligrams of sodium. And with less than one gram of fiber, you’ll be lacking an extra movement beyond your morning jog. (per 56g bar)
Apex
This Apex bar truly is the pinnacle of a poor ingredient list. Among the first four are corn syrup, high-fructose corn syrup and sugar. The 20 grams of sugar are therefore no surprise, but the 18 percent of your RDA for saturated fat and the mere one percent of potassium is sadly unexpected. (per 55g bar)
SlimFast
Your mom’s old diet fad is thankfully becoming a thing of the past. Despite the small serving size, this Slim-Fast bar includes 15 percent of your saturated fat RDA and is one of the few bars to contain cholesterol. Interestingly, despite the less than one gram of fiber, the safety information reads “excessive consumption may have a laxative effect.” (per 28g bar)
Balance Original Almond Brownie
Never judge a book, or a bar, by its cover. Although this Balance Original bar looks and sounds healthy, its specs (200 calories, 17 grams of sugar and 18 percent of your RDA for saturated fat) prove otherwise. It almost gets points for the addition of 19 vitamins and minerals, but returns to zero with its second ingredient: High-fructose corn syrup. (per 50g bar)
Snickers Marathon® Energy Bar Multi Grain Crunch
Although delicious, the Snickers Marathon takes the cake for unhealthiest bar. Consuming this one snack puts you at 10 percent of your RDA for sodium and total fat. The ingredients also read as a science experiment with corn syrup and quadratein heading up this laundry list. (per 55g bar)
Active Ingredient: Ginseng
Stimulants and amino acids are not the only ingredients in your late night energy drink. Ancient Chinese remedies like ginseng and cordyceps (see page 30) are now popping up as the new fatigue fighters. And according to William Wood and Aaron Winning, both Licensed Acupuncturists & Herbalists (L.Ac) at SoCo Clinic, not only do they work but side effects are minimal especially when compared to caffeine.
“Though these are herbs, they still have side effects and should be taken in moderation to get the best effect,” Winning emphasizes.
The third top-selling herb in the United States is also 2,000 years old in China. Herbal remedies known as ginseng are derived from the roots of either the American (Panax quinquefolius) or Asian (Panax ginseng) perennial plant. Only these two of the 11 different ginseng species are used for medicinal purposes. Their botanical name, Panax, is translated from Greek to mean “all heal” or, if you like, “panacea.”
You won’t get far at any grocery store without coming across either form of ginseng. But don’t just reach for the cheapest price tag. “You need to look for a high grade of ginseng to ensure effectiveness,” says Wood, “This is difficult to do from simply walking down the aisles of a health food store. Your best bet is to go to a Chinese herbalist who obtains their ginseng from a trusted source.”
The herb is often advertised as everything from an immunity enhancer to an aphrodisiac. Despite all the propaganda, many of these claims have not been seriously researched in the United States including those that promote ginseng as an efficient energy enhancer.
But if either were to promote vigor, Asian ginseng — particularly the red form — is thought to have stronger effects than its American counterpart possibly due to the longer harvesting period and a steaming process that locks in the active ingredients including ginsenoside.
Studies conducted in Japan and published in the Journal of Pharmacological Sciences have demonstrated that ginsenosides dilate blood vessels and help increase blood flow. Improved circulation results in better oxygen delivery and potentially enhanced stamina. In fact, these same researchers have found that red Asian ginseng helps the body resist the damaging effects of everyday stress. Ginesenoside, along with ginseng’s other active components, are thought to reduce the pituitary gland’s secretion of the ACTH hormone which stimulates the release of the stress hormone cortisol. Less cortisol means less stress-related complaints like headaches, stomach ulcers and insomnia.
End
Enjoy a beautiful day!
XS Gold
According to company partner Scott Coon, XS Blast was the first to focus on energy drink flavors, and first to create a sugar-free category. This drink has low calories, low carbs and the caffeine-free version has more vitamin C per ounce than a serving of orange juice. (8.4 oz.)
Electrifire
Using agave nectar as a sweetener, Electrifire has a large selection of natural juices for flavor, including cranberry, pomegranate, passion fruit, lime, orange and aronia berry. Designed to energize your entire body, this two-ounce energy drink also has water-soluble plant nutrients for cell repair. (2 oz.)
On Go
Although this one comes in a two-ounce shot bottle, it easily has the same effect as a full-sized energy drink, On Go has no carbs, only 8 calories and tons of vitamins B6 and B12. Vitamin B6 is a key building block of proteins and extra B12 has been shown to increase energy levels. (2 oz.)
Steaz Energy
This drink needs no frills because the product speaks for itself. With ingredients like Ceylon green tea, which has a fuller and stronger taste, and yerba mate, a refreshing alternative to coffee, it’s no wonder Steaz has organic and fair trade labels. Steaz is also sweetened with evaporated cane juice and stevia in their diet line. (12 oz.)
Active Ingredient: Guarana
More than 4,000 miles south of here, a Brazilian miner is taking a break to sip the most important beverage of the day. Guarana, specifically the fruit’s seeds of this climbing plant, is highly regarded as both a medicinal tonic and potent stimulant. Although the former claim lacks evidence, South Americans obtain the majority of their caffeine from guarana.
In Brazil, workers carry lumps of guarana in their pockets and grate it with a fish bone into water for a quick pick-me-up. You can easily find soft drinks, energy shots, herbal tea and supplements with ample amounts of the revitalizing supplement.
Guarana seeds contain more than twice the amount of caffeine found in coffee beans: Up to 7.5 percent of the seed contains the stimulant compared to the 1 to 2 percent concentration found in a bean of your house blend. In addition to keeping you awake, the tannins in guarana have been known to support weight-loss and enhance cognition. Although clinical research is still in its infancy, a Journal of Psychopharmacology study found that guarana likely improves memory, mood and alertness at lower doses.
Unlike coffee, the amount of caffeine doesn’t have to be listed on potentially potent guarana drinks making it easier to get to that danger zone of caffeine intoxication. Anecdotal reports, including a review in the Journal of Herbal Pharmacotherapy, have linked guarana to anxiety, heart rhythm abnormalities and even chest pain.
Hi Ball
As the self-proclaimed “World’s First Sparkling Energy Drink,” HiBall certainly lives up to the title with no sugar, artificial colors, flavors, sweeteners or preservatives. The taste is crisp and the energy is simple, with 75 milligrams of natural caffeine. (10 oz.)
Enviga
Past hype surrounding this energy drink has given it the image of a magical calorie burner. Although evidence on this remains sketchy, Enviga Green Tea is still a good choice for boosting energy and antioxidant levels. It has virtually no calories and contains 20 percent of your calcium RDA. (12 oz.)
Eiro
This Dallas-based company, dedicated to researching nutritional products, wanted to create a drink with natural caffeine sources. Eiro has guarana, green tea, ginko biloba and ginseng. It has no taurine, refined sugars or preservatives, giving it a leg up in providing sustainable energy. (8.4 oz.)
Wheyup
With 22 grams of whey protein in every can, This is a choice drink for bodybuilders. Low carbs (9 grams) and no sugar also make it ideal for losing weight. Whey protein increases lean muscle mass and has tons of daily amino acids. (16 oz.)
Vida Tea
This sparkling tea has a combination of three green teas and is sweetened with agave nectar. Agave is absorbed into the body without an insulin spike, so it’s a safer option for diabetics. At the World Tea Expo, VidaTea was named “Best Tea” in the Sweetened Green Tea category. (12 oz.)
Sea2O
As the title claims, this drink is totally organic and contains no caffeine. Sea2o gives you energy with agave nectar, a natural organic sugar with low impact on blood sugar and an exceptionally low glycemic index. It’s an ideal energy drink for diabetics. (10.5 oz.)
Verve
Verve has a combination of green tea, aloe and mangosteen fruit, giving it a distinct flavor. Like most of these healthier options, Verve has antioxidants like Xanthones that help fight fatigue and depression. (8.3 oz.)
LIVE
It’s pretty hard to find reasons not to LIVE with this energy drink. Featuring flavors like green tea and acai berry, LIVE is naturally sweetened with evaporated organic sugar cane juice, rather than artificial sugars, colors and preservatives. The company even donates 50 percent of your purchase to a handful of charities. (12 oz.)
FRS
(Elissa gave me this stuff and it is pretty good)
FRS stands for Free Radical Scavenger which is a term for antioxidant. The special patented formula of quercetin is designed to give you a more sustainable source of energy. Quercetin is difficult to find as a single ingredient, unless you eat 40 apples. FRS is also endorsed by Lance Armstrong. (11.5 oz.)
Active Ingredient: Caffeine
It’s in your morning latte, your afternoon tea and even your chocolately midnight snack. Consumed daily by more than 80 percent of people in America, caffeine is the most widely used psychoactive substance in the world. Caffeine stimulates the central nervous system, the heart and the respiratory system within an hour or less of consumption.
This stimulant acts just as it sounds and mimics the effect of epinephrine — yep, that’s adrenaline. Your heart rate will jump up, your systolic blood pressure will increase and you’ll temporarily rev up your metabolism. Thank the molecular breakdown of caffeine for this revitalization and other welcomed effects such as the breakdown of fat storage, blood vessel dilation and bronchi relaxation. In fact, this metabolic product — theophylline — is often used in asthma medication.
Medical evidence has continued to affirm caffeine’s high-octane effects: A recent study from the University of Chicago indicates that your Starbucks fix might be the reason you have become that cheerful morning person. The research shows that caffeine not only wakes you up but also positively influences mood and cognition. They also found it improves subjective well-being and behavioral performance, so you’re better able to deal with obnoxious drivers on your morning commute.
Caffeine is the real deal when it comes to boosting your energy but daily consumption, even at low doses, can quickly produce dependence and withdrawal symptoms including pounding headaches and insomnia. Never consume more than 300 milligrams a day as you quickly enter into the dangerous territory of caffeine intoxication.
Sobe No Fear
Ignore the name and be very afraid of this high fructose corn syrup-laden drink. The high levels of sugar (66 grams) and caffeine (174 milligrams) are unsettling enough, but at 260 calories per can, a few too many and you’ll be fearing the size of your thighs. (20 oz.)
Gatorade
If you’re looking for electrolytes, don’t reach for a Gatorade. Instead you’ll get 200 calories per 32 fluid ounces. It’s also packed with high fructose corn syrup. Try the leaner version of Gatorade (G2), SmartWater or a glass of good old H2O and a banana for electrolytes. (32 oz.)
AMP
One 16-ounce can contains 11 percent of your day’s calories and more sugar than four scoops of peanut butter cup ice cream. Amp also contains aspartame, the non-nutritive sweetener that has brought more than 30 years of health controversy. Aspartame dissolves into solution, and can therefore travel throughout the body and deposit within any tissue. (16 oz.)
Starbucks Coffee Frappuccino
Anyone who has read “Eat This, Not That: Supermarket Survival Guide” knows that one 13.7-ounce bottle is the sugar equivalent of a three-scoop bowl of double fudge brownie ice cream. With that much sugar, expect an afternoon crash and burn. (9.5 oz.)
Sobe Energy (Power)
One bottle has more than 250 calories, 35 milligrams of sodium and 70 grams of sugar. When you add it up, that’s nearly double the sugar found in a can of Coke. Sobe is so not worth the extra pounds of fat you could gain. (20 oz.)
Full Throttle
This Coca-Cola product has 220 calories and more than 50 grams of high fructose corn syrup. It’s basically Coke on steroids. Today we consume twice as many calories as we did 30 years ago. If you just cut down to water, seltzer, unsweetened coffee or tea one day a week, you could lose around seven pounds a year. (8 oz.)
Cocaine
This drink has three and a half times more caffeine than a can of Red Bull. And it only holds 8.4 fluid ounces. Small amounts of caffeine can go a long way, but having too much can pose a whole slew of threats to your body. Sometimes less is more. (8.4 oz.)
Red Bull
Not only was Sugar-Free Red Bull shown to give a healthy person the same blood consistency as someone with heart disease, but traces of cocaine were found in some cans of the newer Red Bull Cola. Believe it or not, Red Bull is still not the worst on our list, but these qualities definitely don’t give it five stars. (12 oz.)
Rockstar Original
With 62 grams of sugar in the popular double-size can, you might as well be drinking chocolate Rice Krispies. Americans should only consume about 40 grams of sugar a day. Combined with the 160 milligrams of caffeine, it may be a quick fix, but it won’t sustain you through the day. (16 oz.)
Monster Energy
Though Monster has a few desirable ingredients, such as ginseng root and guarana seed extract, it still gives you a clockwork crash. If you read the label carefully, it says “Serving Size 2” on one can. A total of 54 grams of carbs, sugar and 200 calories means a lot of extra time on the stationary bike. (8.3 oz.)
Active Ingredient: Taurine
The 1,000 milligrams found in one serving of Red Bull has been touted to combat mental and physical fatigue but it appears the energy drink does little to give you wings. Outside of its role as a sham energy supplement, the amino acid taurine is found naturally in meat and fish. The manufacturers of Red Bull claim that the body’s taurine production declines with extreme physical exertion but no research has yet indicated that this can be remedied by chugging a can of the drink.
What we do know about the role of taurine in the body is that it is found in skeletal muscle, the heart and the nervous system. It’s a bonafide multi-tasker: Taurine is important for efficient metabolism, stabilizing cell membranes, generating nerve impulses and it even appears to work as an antioxidant.
And while it may not zap you out of your 4 o’clock drowsiness, taurine supplementation appears to not only be safe in moderation but also medicinal. It has been used to treat epilepsy via its anti-convulsant role as a nerve cell membrane stabilizer. In Japan, taurine is often administered to treat ischemic heart disease and certain heart arrhythmias.
Although up to 3,000 milligrams of taurine (that’s three servings of Red Bull) are considered safe, little is known about the effects of heavy or long-term use — except of course that it won’t give you wings.
Luna (Clif) Caramel Nut Brownie
At a mere 180 calories, Luna — the Clif bar for women — boasts the highest amount of calcium (35 percent of your Recommended Daily Allowance or RDA) and iron (30 percent RDA) compared to all the bars we examined. It’s also chock full of antioxidants including vitamins C and E, green tea extract and selenium. (per 48g bar)
Kashi GoLean Roll Caramel Peanut
With nearly 25 percent of your fiber RDA, this whole grain bar is far from tasting like cardboard. This Kashi GoLean snack also contains 12 grams of protein from natural sources like peanuts and soy to keep your stomach growls at bay. (per 55g bar)
Zone Perfect Peanut Toffee
No need to take a multivitamin when you have a yummy Zone Perfect on hand. With more than 12 vitamins and minerals, a great taste and 14 grams of protein on board, this one will be sure to keep you fuller and more glycemically-balanced than most other bars. (per 50g bar)
Larabar Ginger Snap
Comforting just like the ginger snaps you grew up on; this ginger-filled Larabar is both tasty and soothing on the stomach. Since it contains no sodium, gluten, dairy or soy, you’ll be able to enjoy this fiber-packed treat without any worries. (per 51g bar)
Pure Bar Cranberry Orange Bar
This organic snack contains the shortest ingredient list by far and is sweetened 100 percent naturally by fruit and agave nectar. The Pure Bar’s exotic flavor is combined with walnuts, cashews and almonds to keep you full while fighting free radicals and heart disease. (per 48g bar)
Boundless Oatmega Dark Chocolate Mint
This tasty number — 190 calories to be exact — is an organic, protein-packed snack created here in Austin. Not only is it low in sugar, but all Boundless Oatmega bars contain heart-healthy ingredients such as green tea, omega-3 fatty acids and sea salt. (per 50g bar)
Powerbar: Energize Blast Berry Smoothie
The full flavor of this Powerbar comes at the expense of more than 200 calories, 24 grams of sugar and 180 milligrams of sodium. And with less than one gram of fiber, you’ll be lacking an extra movement beyond your morning jog. (per 56g bar)
Apex
This Apex bar truly is the pinnacle of a poor ingredient list. Among the first four are corn syrup, high-fructose corn syrup and sugar. The 20 grams of sugar are therefore no surprise, but the 18 percent of your RDA for saturated fat and the mere one percent of potassium is sadly unexpected. (per 55g bar)
SlimFast
Your mom’s old diet fad is thankfully becoming a thing of the past. Despite the small serving size, this Slim-Fast bar includes 15 percent of your saturated fat RDA and is one of the few bars to contain cholesterol. Interestingly, despite the less than one gram of fiber, the safety information reads “excessive consumption may have a laxative effect.” (per 28g bar)
Balance Original Almond Brownie
Never judge a book, or a bar, by its cover. Although this Balance Original bar looks and sounds healthy, its specs (200 calories, 17 grams of sugar and 18 percent of your RDA for saturated fat) prove otherwise. It almost gets points for the addition of 19 vitamins and minerals, but returns to zero with its second ingredient: High-fructose corn syrup. (per 50g bar)
Snickers Marathon® Energy Bar Multi Grain Crunch
Although delicious, the Snickers Marathon takes the cake for unhealthiest bar. Consuming this one snack puts you at 10 percent of your RDA for sodium and total fat. The ingredients also read as a science experiment with corn syrup and quadratein heading up this laundry list. (per 55g bar)
Active Ingredient: Ginseng
Stimulants and amino acids are not the only ingredients in your late night energy drink. Ancient Chinese remedies like ginseng and cordyceps (see page 30) are now popping up as the new fatigue fighters. And according to William Wood and Aaron Winning, both Licensed Acupuncturists & Herbalists (L.Ac) at SoCo Clinic, not only do they work but side effects are minimal especially when compared to caffeine.
“Though these are herbs, they still have side effects and should be taken in moderation to get the best effect,” Winning emphasizes.
The third top-selling herb in the United States is also 2,000 years old in China. Herbal remedies known as ginseng are derived from the roots of either the American (Panax quinquefolius) or Asian (Panax ginseng) perennial plant. Only these two of the 11 different ginseng species are used for medicinal purposes. Their botanical name, Panax, is translated from Greek to mean “all heal” or, if you like, “panacea.”
You won’t get far at any grocery store without coming across either form of ginseng. But don’t just reach for the cheapest price tag. “You need to look for a high grade of ginseng to ensure effectiveness,” says Wood, “This is difficult to do from simply walking down the aisles of a health food store. Your best bet is to go to a Chinese herbalist who obtains their ginseng from a trusted source.”
The herb is often advertised as everything from an immunity enhancer to an aphrodisiac. Despite all the propaganda, many of these claims have not been seriously researched in the United States including those that promote ginseng as an efficient energy enhancer.
But if either were to promote vigor, Asian ginseng — particularly the red form — is thought to have stronger effects than its American counterpart possibly due to the longer harvesting period and a steaming process that locks in the active ingredients including ginsenoside.
Studies conducted in Japan and published in the Journal of Pharmacological Sciences have demonstrated that ginsenosides dilate blood vessels and help increase blood flow. Improved circulation results in better oxygen delivery and potentially enhanced stamina. In fact, these same researchers have found that red Asian ginseng helps the body resist the damaging effects of everyday stress. Ginesenoside, along with ginseng’s other active components, are thought to reduce the pituitary gland’s secretion of the ACTH hormone which stimulates the release of the stress hormone cortisol. Less cortisol means less stress-related complaints like headaches, stomach ulcers and insomnia.
End
Enjoy a beautiful day!
Thursday, July 2, 2009
Consumers haven't a clue
Today’ Re-Powering information – A new study was just published about consumers awareness of the nutrition in fast foods. Most consumers don’t have a clue – and the fast food companies like it that way!
Consumers haven't a clue
Newswise - A new study by marketing researchers at the University of Arkansas indicates that many consumers have a poor understanding of the calorie, fat and sodium content of quick-service restaurant meals. This finding is especially true for less healthful meals, such as a cheeseburger with fries and regular (not diet) soft drink. Although diet soda is poor nutrition!
The researchers - Scot Burton and Elizabeth "Betsy" Howlett, marketing professors in the Sam M. Walton College of Business, and graduate student Andrea Tangari - found that as the calorie content of a meal increased, so did the extent to which calorie, fat and sodium levels were underestimated. In other words, although most consumers expected a large cheeseburger and fries to be high in calories, few realized just how unhealthy that meal was. For example, sodium levels from these purchased meals provided more than 75 percent of the daily-recommended level of 2300 milligrams, and consumers underestimated the amount of sodium in their meals by roughly 1,000 milligrams.
Results also showed that when nutrition information was worse than expected, consumers' product evaluations were much more negative.
"Our findings provide potential insight into why frequent restaurant diners may have difficulty maintaining or losing weight," said Howlett. "On average, frequent diners unknowingly consumed 900 extra calories a week from restaurant meals. This degree of underestimation appears capable of causing significant weight gain over the long term." This is how easily a person can destroy a weeks worth of effort and caloric deficit. The bigger the meal... the worse it is... and the less we realize it.
Within the context of the national obesity problem and possible legislation mandating disclosure of calorie and nutrient information on menus, the researchers conducted three studies to determine how accurately consumers estimate calorie, fat and sodium content of quick-service restaurant meals. Of particular interest was how objective nutrition information interacted with prior expectations to influence product evaluations, purchase intentions and perceptions of diet-related disease risks.
"Our results suggest that when obligated to disclose nutrition information, quick-service restaurants with signature items that are substantially higher in calories than consumers' expect may find their firms in a relatively less favorable position," Burton said. "These restaurants may wish to improve their portfolio of healthy items by either introducing new products or improving the nutrition profile of foods on their current menu by switching to lower calorie ingredients." Certainly, if consumers knew in advance what the nutritional value (or non-value) of these fast food meals were they would be influenced to make better selections. I would hope anyway. I am also pretty sure the fast food chain will fight hard against this legislation to pass as it will cripple their business.
An example of this strategy has been demonstrated recently by KFC, which recently introduced a grilled (unfried) chicken meal that is healthier than a fried-chicken meal.
In the first study, participants kept a diary of their fast-food purchases. They recorded restaurants visited, meal prices, specific food and drinks consumed and ratings of meal satisfaction. After a seven-day period, they estimated the calorie, fat and sodium levels for each restaurant meal recorded in their diary. The researchers then gathered participants' opinions and perceptions about each specific meal purchased. Next, the participants visited restaurant Web sites to obtain objective calorie and nutrient levels for each meal. Several days after obtaining this objective information, meals were re-evaluated.
The researchers found that when objective calorie levels were relatively low, consumers' estimates, on average, were close to actual levels. For example, the participants did not grossly overestimate or underestimate the amount of calories in a garden salad with a medium diet drink. However, when objective calories were relatively high, consumers' estimates were significantly less than actual levels. Consequently, the disclosure of actual calories had a strong negative effect on product evaluations.
"Without awareness of actual quantitative information - the objective levels of calories, fat and sodium - it is difficult to assess the potential effect that quick-service restaurant purchases may have on consumers' weight maintenance or weight-loss efforts," Howlett said.
The purpose of the second study, a controlled, Web-based experiment, was to determine how the provision of objective calorie information for actual quick-service restaurant items influenced consumers' choices and purchase intentions. Via an online survey, 363 adult consumers provided their opinions of and purchase intentions for three popular meals served by two quick-service restaurant chains. Participants were given a description of each meal. Some descriptions included calorie information; others did not. The third study employed a longitudinal experiment in which participants formed expectations, based on a fictitious restaurant review, about calorie levels and then were provided product information that either confirmed or contradicted initial expectations.
Results from the second and third studies confirmed those of the initial experiment - that objective calorie and nutrient levels often deviate from consumer expectations and the extent of this difference determines the extent to which objective nutrition information affects consumers' product evaluations and choices. Specifically, the researchers found that when objective calorie levels were higher than expected, purchase intentions were lower. More importantly, the percentage of consumers choosing less healthful menu items decreased when actual calorie levels exceeded expected levels. The percentage of consumers choosing healthier items increased when actual calorie levels were disclosed and those calorie levels were less than expected. However, when actual calorie levels were consistent with what was expected, consumers' meal evaluations were not affected, even when the meal calorie levels were very high.
The study was published in the Journal of Retailing and may be found at http://www.elsevier.com/wps/find/journaldescription.cws_home/620186/description#description. Electronic copies are available upon request.
Consumers haven't a clue
Newswise - A new study by marketing researchers at the University of Arkansas indicates that many consumers have a poor understanding of the calorie, fat and sodium content of quick-service restaurant meals. This finding is especially true for less healthful meals, such as a cheeseburger with fries and regular (not diet) soft drink. Although diet soda is poor nutrition!
The researchers - Scot Burton and Elizabeth "Betsy" Howlett, marketing professors in the Sam M. Walton College of Business, and graduate student Andrea Tangari - found that as the calorie content of a meal increased, so did the extent to which calorie, fat and sodium levels were underestimated. In other words, although most consumers expected a large cheeseburger and fries to be high in calories, few realized just how unhealthy that meal was. For example, sodium levels from these purchased meals provided more than 75 percent of the daily-recommended level of 2300 milligrams, and consumers underestimated the amount of sodium in their meals by roughly 1,000 milligrams.
Results also showed that when nutrition information was worse than expected, consumers' product evaluations were much more negative.
"Our findings provide potential insight into why frequent restaurant diners may have difficulty maintaining or losing weight," said Howlett. "On average, frequent diners unknowingly consumed 900 extra calories a week from restaurant meals. This degree of underestimation appears capable of causing significant weight gain over the long term." This is how easily a person can destroy a weeks worth of effort and caloric deficit. The bigger the meal... the worse it is... and the less we realize it.
Within the context of the national obesity problem and possible legislation mandating disclosure of calorie and nutrient information on menus, the researchers conducted three studies to determine how accurately consumers estimate calorie, fat and sodium content of quick-service restaurant meals. Of particular interest was how objective nutrition information interacted with prior expectations to influence product evaluations, purchase intentions and perceptions of diet-related disease risks.
"Our results suggest that when obligated to disclose nutrition information, quick-service restaurants with signature items that are substantially higher in calories than consumers' expect may find their firms in a relatively less favorable position," Burton said. "These restaurants may wish to improve their portfolio of healthy items by either introducing new products or improving the nutrition profile of foods on their current menu by switching to lower calorie ingredients." Certainly, if consumers knew in advance what the nutritional value (or non-value) of these fast food meals were they would be influenced to make better selections. I would hope anyway. I am also pretty sure the fast food chain will fight hard against this legislation to pass as it will cripple their business.
An example of this strategy has been demonstrated recently by KFC, which recently introduced a grilled (unfried) chicken meal that is healthier than a fried-chicken meal.
In the first study, participants kept a diary of their fast-food purchases. They recorded restaurants visited, meal prices, specific food and drinks consumed and ratings of meal satisfaction. After a seven-day period, they estimated the calorie, fat and sodium levels for each restaurant meal recorded in their diary. The researchers then gathered participants' opinions and perceptions about each specific meal purchased. Next, the participants visited restaurant Web sites to obtain objective calorie and nutrient levels for each meal. Several days after obtaining this objective information, meals were re-evaluated.
The researchers found that when objective calorie levels were relatively low, consumers' estimates, on average, were close to actual levels. For example, the participants did not grossly overestimate or underestimate the amount of calories in a garden salad with a medium diet drink. However, when objective calories were relatively high, consumers' estimates were significantly less than actual levels. Consequently, the disclosure of actual calories had a strong negative effect on product evaluations.
"Without awareness of actual quantitative information - the objective levels of calories, fat and sodium - it is difficult to assess the potential effect that quick-service restaurant purchases may have on consumers' weight maintenance or weight-loss efforts," Howlett said.
The purpose of the second study, a controlled, Web-based experiment, was to determine how the provision of objective calorie information for actual quick-service restaurant items influenced consumers' choices and purchase intentions. Via an online survey, 363 adult consumers provided their opinions of and purchase intentions for three popular meals served by two quick-service restaurant chains. Participants were given a description of each meal. Some descriptions included calorie information; others did not. The third study employed a longitudinal experiment in which participants formed expectations, based on a fictitious restaurant review, about calorie levels and then were provided product information that either confirmed or contradicted initial expectations.
Results from the second and third studies confirmed those of the initial experiment - that objective calorie and nutrient levels often deviate from consumer expectations and the extent of this difference determines the extent to which objective nutrition information affects consumers' product evaluations and choices. Specifically, the researchers found that when objective calorie levels were higher than expected, purchase intentions were lower. More importantly, the percentage of consumers choosing less healthful menu items decreased when actual calorie levels exceeded expected levels. The percentage of consumers choosing healthier items increased when actual calorie levels were disclosed and those calorie levels were less than expected. However, when actual calorie levels were consistent with what was expected, consumers' meal evaluations were not affected, even when the meal calorie levels were very high.
The study was published in the Journal of Retailing and may be found at http://www.elsevier.com/wps/find/journaldescription.cws_home/620186/description#description. Electronic copies are available upon request.
Wednesday, May 6, 2009
Know your Food Serving Sizes
Serving Sizes
Don’t have a measuring cup, but need to know how many servings are on your plate? Use visual cues to help you. Here’s how:
One serving of meat, poultry, or fish =
a deck of cards or the size of your palm
One serving of cheese (1½ oz.)=
size of six dice or 2 fingers (1 cubic inch = 5 g fat)
One serving of bread, cooked cereal, pasta, or rice = size of a small fist or a hockey puck
End.
Keep these sizes in mind when cooking, filling your plate, or thinking about going back for seconds.
Don’t have a measuring cup, but need to know how many servings are on your plate? Use visual cues to help you. Here’s how:
One serving of meat, poultry, or fish =
a deck of cards or the size of your palm
One serving of cheese (1½ oz.)=
size of six dice or 2 fingers (1 cubic inch = 5 g fat)
One serving of bread, cooked cereal, pasta, or rice = size of a small fist or a hockey puck
End.
Keep these sizes in mind when cooking, filling your plate, or thinking about going back for seconds.
Saturday, April 18, 2009
TURKEY MEATLOAF Recipe
meatloaf
Ingredients:
· 1 1/2 packages (30 ounces) lean ground turkey, uncooked
· 1/2 cup dry oats
· 3 egg whites
· 2 celery stalks, finely chopped
· 1/3 cup cashews, chopped
· 2 teaspoons basil
· 1/4 teaspoons pepper
· · Cooking spray
Instructions:
Mix all of the ingredients together in a bowl, except spray. Then with hands coated with cooking spray, roll the mixture into a log and place it into an 8-inch by 4-inch loaf pan.
Bake it at 350 degrees Fahrenheit for 40 to 60 minutes. Serve immediately.
Nutritional Value
(for each 4 serving)
Calories: 171
Fat: 3.5 g
Protein: 30 g
Carbs: 5 g
Makes 10 servings.
Ingredients:
· 1 1/2 packages (30 ounces) lean ground turkey, uncooked
· 1/2 cup dry oats
· 3 egg whites
· 2 celery stalks, finely chopped
· 1/3 cup cashews, chopped
· 2 teaspoons basil
· 1/4 teaspoons pepper
· · Cooking spray
Instructions:
Mix all of the ingredients together in a bowl, except spray. Then with hands coated with cooking spray, roll the mixture into a log and place it into an 8-inch by 4-inch loaf pan.
Bake it at 350 degrees Fahrenheit for 40 to 60 minutes. Serve immediately.
Nutritional Value
(for each 4 serving)
Calories: 171
Fat: 3.5 g
Protein: 30 g
Carbs: 5 g
Makes 10 servings.
Avoid Dining Out!! See how much Calories are in your food!
Today’ Re-Powering information – Dining out. When we first moved to Flower Mound almost 3 years ago, we were excited by all of the restaurants. Our town in NJ only had 2 restaurants so it was fun to try out the local fare. Before long we realized that most of it was barely a cut above fast food quality and even the finer establishments had limited choices if your goal is not to over due fat, sugar and calories. I eat 95% (or more) of my meals at home each week. One of the things you will observe if you hang out with fitness professionals is that a lot of them pack their food with them to avoid the limited choices available at restaurants. Over the next 12 weeks I ideally would love to have you preparing your own meals (or having someone who cares about your goals doing it for you).
Regular dining out can be devastating to your goals. I recommend keeping dining out to a bare minimum of 1-2 meals a week if possible. Here are some examples of how you can sabotage yourself with a few restaurant meals a week. Make the best choices you can.
Olive Garden, Spaghetti & Meatballs
1,110 calories, 50g fat, 103g carbs
Chicken Alfredo over fettuccine has 1,430 calories and 82g fat
Better Choice: Linguini alla Marinara, with 430 calories and 6g fat for a dinner portion
Better Still: stay home and make your own with high protein or whole wheat pasta al dente, with homemade turkey meatballs, and organic tomato sauce from BJs.
Red Lobster, Parrot Bay Jumbo Coconut Shrimp with Creamy Langostino Lobster Baked Potato and a Caesar Salad-
1,620 calories, 69g fat, 111g carbs
Better Choice: If it's shrimp you crave, go for the dinner portion of Wood-Fire Garlic-Grilled Jumbo Shrimp -- only 365 calories and 6g fat. It comes over wild rice pilaf, and if you go with the garden salad and fat-free ranch, you'll clock in with a total of 495 calories and 9g fat
Better Still: Make it at home with a citrus and lemon marinade over the BBQ, include a side of quinoa or whole grain rice.
T.G.I. Friday's, Sizzling Fajita Combo
PER SERVING (1 order): 1,590 calories
Jack Daniel's Ribs & Shrimp 1,910 calories
Better Choice: Dragonfire Chicken. It's glazed with spicy Kung Pao sauce and it comes with stir-fried brown rice, broccoli, M andarin oranges, and pineapple pico de gallo. All that for 510 calories.
Best yet: At home grill chicken onions and peppers strips and wrap into a Roll-Up brand wrap. Don't forget to top with black beans and salsa, and perhaps a dollop of low-fat sour cream- no cheese.
Outback Steakhouse, Alice Springs Chicken
1 order: 2,000 calories
Better Choice: Ahi Tuna Chopped Salad. You'll get seared tuna on a big pile of greens with wasabi vinaigrette and crispy wontons for 590 calories. Save some calories and fat by ditching the wontons. Save more by ordering that dressing on the side -- even better, get the fat-free Tangy Tomato Dressing
Best Yet:
Go to the Market Place and buy the sushi grade tuna for $16.99/lb. Rub with white and black sesame seeds. Cook it in the skillet with a LITTLE sesame oil. Then top it with a bit of Newman’s Asian Low Fat Dressing and a couple avocado wedges.
Romano's Macaroni Grill, Parmesan-Crusted Sole
2,190 calories, 141g fat, 2,980mg sodium, 145g carbs,
Better Choice: Pollo Magro "Skinny Chicken" -- 320 calories and 5g fat or the Simple Salmon, with 590 calories and 32g fat
Best Yet:
Buy salmon and bake it in the over with bruchetta from BJs. It comes in a big jar for $3.99. Sprinkle on some fresh dill as well. Side with grilled asparagus.
On that note, make what I call the better bad choices at each meal. Do the best you can and realize that it’s an evolution.
Regular dining out can be devastating to your goals. I recommend keeping dining out to a bare minimum of 1-2 meals a week if possible. Here are some examples of how you can sabotage yourself with a few restaurant meals a week. Make the best choices you can.
Olive Garden, Spaghetti & Meatballs
1,110 calories, 50g fat, 103g carbs
Chicken Alfredo over fettuccine has 1,430 calories and 82g fat
Better Choice: Linguini alla Marinara, with 430 calories and 6g fat for a dinner portion
Better Still: stay home and make your own with high protein or whole wheat pasta al dente, with homemade turkey meatballs, and organic tomato sauce from BJs.
Red Lobster, Parrot Bay Jumbo Coconut Shrimp with Creamy Langostino Lobster Baked Potato and a Caesar Salad-
1,620 calories, 69g fat, 111g carbs
Better Choice: If it's shrimp you crave, go for the dinner portion of Wood-Fire Garlic-Grilled Jumbo Shrimp -- only 365 calories and 6g fat. It comes over wild rice pilaf, and if you go with the garden salad and fat-free ranch, you'll clock in with a total of 495 calories and 9g fat
Better Still: Make it at home with a citrus and lemon marinade over the BBQ, include a side of quinoa or whole grain rice.
T.G.I. Friday's, Sizzling Fajita Combo
PER SERVING (1 order): 1,590 calories
Jack Daniel's Ribs & Shrimp 1,910 calories
Better Choice: Dragonfire Chicken. It's glazed with spicy Kung Pao sauce and it comes with stir-fried brown rice, broccoli, M andarin oranges, and pineapple pico de gallo. All that for 510 calories.
Best yet: At home grill chicken onions and peppers strips and wrap into a Roll-Up brand wrap. Don't forget to top with black beans and salsa, and perhaps a dollop of low-fat sour cream- no cheese.
Outback Steakhouse, Alice Springs Chicken
1 order: 2,000 calories
Better Choice: Ahi Tuna Chopped Salad. You'll get seared tuna on a big pile of greens with wasabi vinaigrette and crispy wontons for 590 calories. Save some calories and fat by ditching the wontons. Save more by ordering that dressing on the side -- even better, get the fat-free Tangy Tomato Dressing
Best Yet:
Go to the Market Place and buy the sushi grade tuna for $16.99/lb. Rub with white and black sesame seeds. Cook it in the skillet with a LITTLE sesame oil. Then top it with a bit of Newman’s Asian Low Fat Dressing and a couple avocado wedges.
Romano's Macaroni Grill, Parmesan-Crusted Sole
2,190 calories, 141g fat, 2,980mg sodium, 145g carbs,
Better Choice: Pollo Magro "Skinny Chicken" -- 320 calories and 5g fat or the Simple Salmon, with 590 calories and 32g fat
Best Yet:
Buy salmon and bake it in the over with bruchetta from BJs. It comes in a big jar for $3.99. Sprinkle on some fresh dill as well. Side with grilled asparagus.
On that note, make what I call the better bad choices at each meal. Do the best you can and realize that it’s an evolution.
Monday, March 30, 2009
Which cheeses are the lowest in fat and calories?
Wow I have so many things to talk about based on research, my observations and conversations with some of you in camp, what’s in the news, etc. Lots to cover this week!
Today I said I would answer Reyna’s question about, “Which cheeses are the lowest in fat and calories?”. When it comes to cheese, I say go with the real deal. Don’t’ get the plastic like cheeses. Get the freshest cheese you can, but limit your servings. A serving size of cheese is the size a cube (like a dice or the tip of your thumb.) Remember that we don’t’ need that much dairy, but everyone enjoys a little cheese for flavor and satiety. Cheese does help you to feel full b/c of the fat it contains. We all need fat in our diet and cheese can be a good source as are nuts and fish. Cottage cheese is among the lowest in calories of the soft cheeses and Feta is the lowest in calories of the hard cheeses. I do not see my favorite (mozzarella) on the list. I found it on another chart that said 275 calories and 22 g of fat – based on ½ cup serving.
How many calories in Cheese table:
Hard Cheese
Calories
Fat
Brie
320
25.5g
Camembert
300
23g
Cheddar
415
33.5g
Cheddar low fat
275
14g
Cheshire
379
29g
Danish Blue
350
28.5g
Double Gloucester
400
32g
Edam
335
24.5g
Feta
255
20g
Lancashire
380
29g
Leicester
402
32g
Parmesan
450
31g
Stilton
410
29g
Wensleydale
378
28.5g
Soft Cheese
Calories
Cheese Spread (average)
280
30g
Cottage Cheese
100
4g
Cream Cheese
440
46g
Fromage Frais (plain)
115
6g
Full fat spread
315
32g
Lymeswold
420
39g
Medium fat soft spread
181
13.9g
Processed slice
328
26g
Today I said I would answer Reyna’s question about, “Which cheeses are the lowest in fat and calories?”. When it comes to cheese, I say go with the real deal. Don’t’ get the plastic like cheeses. Get the freshest cheese you can, but limit your servings. A serving size of cheese is the size a cube (like a dice or the tip of your thumb.) Remember that we don’t’ need that much dairy, but everyone enjoys a little cheese for flavor and satiety. Cheese does help you to feel full b/c of the fat it contains. We all need fat in our diet and cheese can be a good source as are nuts and fish. Cottage cheese is among the lowest in calories of the soft cheeses and Feta is the lowest in calories of the hard cheeses. I do not see my favorite (mozzarella) on the list. I found it on another chart that said 275 calories and 22 g of fat – based on ½ cup serving.
How many calories in Cheese table:
Hard Cheese
Calories
Fat
Brie
320
25.5g
Camembert
300
23g
Cheddar
415
33.5g
Cheddar low fat
275
14g
Cheshire
379
29g
Danish Blue
350
28.5g
Double Gloucester
400
32g
Edam
335
24.5g
Feta
255
20g
Lancashire
380
29g
Leicester
402
32g
Parmesan
450
31g
Stilton
410
29g
Wensleydale
378
28.5g
Soft Cheese
Calories
Cheese Spread (average)
280
30g
Cottage Cheese
100
4g
Cream Cheese
440
46g
Fromage Frais (plain)
115
6g
Full fat spread
315
32g
Lymeswold
420
39g
Medium fat soft spread
181
13.9g
Processed slice
328
26g
Wednesday, March 25, 2009
Dietary fiber: An essential part of a healthy diet
A bunch of ladies gave me feedback on the gluten information from yesterday. Seems that quite a few think they are gluten intolerant. Truthfully if we all cut gluten out of our diets for 3 weeks we would all probably notice that we felt better. It can’t hurt to go gluten free – or even limit gluten in your diet by using gluten free alternatives to bread, pasta, crackers, etc. You should not cut out all carb products so make sure you have some substitutes like the ones listed yesterday.
We get a lot of fiber from carbohydrates, but we can also get them from other sources. Fiber is important for proper digestion as well as heart health. As adults, we should have bowl movements twice a day. The first should be immediately after your first meal and then again at night. If you are not going twice a day you may not be getting enough fiber and or may be dehydrated.
Read below for insight on the importance of fiber for your health – and weight loss. You will also see a list of good sources of Fiber from real foods. Notice that some of the foods on the list are not gluten free.
Dietary fiber: An essential part of a healthy diet
Dietary fiber offers many health benefits. Here's how to include more in your diet.
By Mayo Clinic staff
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.
If you need to add more fiber to your diet, don't worry. Increasing the amount you eat each day isn't difficult. Find out how much dietary fiber you need and ways to include more high-fiber foods into your daily meals and snacks.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.
Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).
* Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
* Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
* Prevents constipation. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
* Lowers your risk of digestive conditions. A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).
* Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.
* Controls blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
* Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
* Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and even some show greater risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
How much fiber do you need?
How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
Age 50 and younger
Age 51 and older
Men
38 grams
30 grams
Women
25 grams
21 grams
Your best fiber choices
If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:
* Grains and whole-grain products
* Fruits
* Vegetables
* Beans, peas and other legumes
* Nuts and seeds
Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.
So what foods are your best bets? This list shows the amount of dietary fiber in several types of foods.
Food item
Fiber content in grams*
Split peas, cooked, 1 cup
16.3
Red kidney beans, boiled, 1 cup
13.1
Raspberries, raw, 1 cup
8.0
Whole-wheat spaghetti, 1 cup
6.3
Oat bran muffin, medium
5.2
Pear, medium with skin
5.1
Broccoli, boiled, 1 cup
5.1
Apple, medium with skin
4.4
Oatmeal, quick, regular or instant, cooked, 1 cup
4.0
Green beans, cooked, 1 cup
4.0
Brown rice, cooked, 1 cup
3.5
Popcorn, air-popped, 2 cups
2.3
Whole-wheat bread, one slice
1.9
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007
Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements.
Tips for fitting in fiber
Need ideas for high-fiber meals and snacks? Try these suggestions:
* Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
* Add crushed bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
* Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
* Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.
* Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.
* Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
* Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
* Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
* Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.
High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.
End
Take one more look at Today’s quote. Something told me that this was the right quote for today. I hope it makes a difference for you.
We get a lot of fiber from carbohydrates, but we can also get them from other sources. Fiber is important for proper digestion as well as heart health. As adults, we should have bowl movements twice a day. The first should be immediately after your first meal and then again at night. If you are not going twice a day you may not be getting enough fiber and or may be dehydrated.
Read below for insight on the importance of fiber for your health – and weight loss. You will also see a list of good sources of Fiber from real foods. Notice that some of the foods on the list are not gluten free.
Dietary fiber: An essential part of a healthy diet
Dietary fiber offers many health benefits. Here's how to include more in your diet.
By Mayo Clinic staff
Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?
Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease.
If you need to add more fiber to your diet, don't worry. Increasing the amount you eat each day isn't difficult. Find out how much dietary fiber you need and ways to include more high-fiber foods into your daily meals and snacks.
What is dietary fiber?
Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.
Fiber is often classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).
* Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
* Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
* Prevents constipation. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
* Lowers your risk of digestive conditions. A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).
* Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.
* Controls blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
* Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
* Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and even some show greater risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
How much fiber do you need?
How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:
Age 50 and younger
Age 51 and older
Men
38 grams
30 grams
Women
25 grams
21 grams
Your best fiber choices
If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:
* Grains and whole-grain products
* Fruits
* Vegetables
* Beans, peas and other legumes
* Nuts and seeds
Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.
So what foods are your best bets? This list shows the amount of dietary fiber in several types of foods.
Food item
Fiber content in grams*
Split peas, cooked, 1 cup
16.3
Red kidney beans, boiled, 1 cup
13.1
Raspberries, raw, 1 cup
8.0
Whole-wheat spaghetti, 1 cup
6.3
Oat bran muffin, medium
5.2
Pear, medium with skin
5.1
Broccoli, boiled, 1 cup
5.1
Apple, medium with skin
4.4
Oatmeal, quick, regular or instant, cooked, 1 cup
4.0
Green beans, cooked, 1 cup
4.0
Brown rice, cooked, 1 cup
3.5
Popcorn, air-popped, 2 cups
2.3
Whole-wheat bread, one slice
1.9
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007
Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements.
Tips for fitting in fiber
Need ideas for high-fiber meals and snacks? Try these suggestions:
* Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
* Add crushed bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
* Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
* Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.
* Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.
* Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
* Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
* Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
* Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.
High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.
End
Take one more look at Today’s quote. Something told me that this was the right quote for today. I hope it makes a difference for you.
Saturday, March 14, 2009
Garbanzo
Here’s a recipe for a delicious salad I had this week. Greek Garbanzo Bean Salad
garbanzo
Prep and Cook Time: 10 minutes
Ingredients:
1 15 oz can garbanzo beans, preferably organic
2 cloves garlic
sea salt and pepper to taste
2/3 cup minced green onion
1 medium tomato, diced
3 TBS parsley, minced
2 TBS extra virgin olive oil
1 TBS fresh lemon juice
Optional: 1/4 cup feta cheese
1 head romaine lettuce
Directions:
Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits.
Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.
Mince green onions.
Dice tomatoes.
Mince parsley
Combine all ingredients and serve over a bed of romaine lettuce.
Top with feta cheese, if desired.
Serves 2
garbanzo
Prep and Cook Time: 10 minutes
Ingredients:
1 15 oz can garbanzo beans, preferably organic
2 cloves garlic
sea salt and pepper to taste
2/3 cup minced green onion
1 medium tomato, diced
3 TBS parsley, minced
2 TBS extra virgin olive oil
1 TBS fresh lemon juice
Optional: 1/4 cup feta cheese
1 head romaine lettuce
Directions:
Press or mince garlic and let sit for at least 5 minutes to bring out its hidden health benefits.
Drain liquid from garbanzo beans and rinse under cold running water; this helps prevent intestinal gas.
Mince green onions.
Dice tomatoes.
Mince parsley
Combine all ingredients and serve over a bed of romaine lettuce.
Top with feta cheese, if desired.
Serves 2
Friday, March 6, 2009
FAT LOSS and Garbanzo Bean Tuna Salad
Body weight and body fat are NOT the same thing! Which of these would you prefer: 5 pounds of fat or 5 pounds of muscle?
"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
And do you really want to be a "fat loser?"
Wouldn't you rather be a "fat burner"... a lean, fat burning machine!
FAT LOSS is what you want, not weight loss.
If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't! And if that's true, then...
STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health. It can assist you with your fitness plan. You can get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
You don't have to "throw away your scale" like many experts suggest. By all means, keep using the scale, the tape measure and even photographs and the mirror -- whichever are useful for you, the more feedback the better - but body fat is where it's at.
Garbanzo Bean Tuna Salad
If you've never tried a garbanzo bean salad, then you don't know what you're missing. Also known as "chickpeas", garbanzo beans are heart-healthy legumes that pack a whopping 12.5 grams of fiber per cup. The rest of the salad is loaded with nutrient-rich "super foods" ideal for muscle-building and fat-burning diets.
1.) Open your can of garbanzo beans, drain and rise, then add to a large mixing bowl or a large salad bowl.
2.) Next open and drain your tuna and add to the bowl. Add 4 cups of fresh, chopped spinach.
3.) Chop your tomato and onion into small cubes and add to the mix. Crush and chop 2 garlic cloves and add to bowl (alternately, you could use 1 tbsp of jarred chopped garlic).
4.) Add 2 tbsp of fresh parsley, finely chopped and 1 tbsp finely chopped fresh mint (mint is optional). The salad dressing consists of 2 tbsp of extra virgin olive oil, 4 tbsp of balsamic vinegar and 4 tbsp of red wine vinegar (you can add more of the vinegars as per your taste).
5.) Finish by adding a dash of black pepper and salt to taste. Mix the salad very thoroughly and serve, or place in refrigerator until chilled and then serve.
1 15 oz can of garbanzo beans
4 cups fresh spinach
2 6-oz cans water packed light tuna, drained
2 tbsp fresh parsley
1 tomato med, chopped (approx 6 oz)
1 tbsp fresh mint leaves
1 cup onion, chopped
2 garlic cloves chopped
dash black pepper
dash salt
2 tbsp olive oil
4 tbsp balsamic vinegar
4 tbsp red wine vinegar
Yield: makes 3 servings
Calories: 396
Protein: 35.7 g
Carbs: 38.6 g.
Fat: 13.2 g.
Enjoy the weekend. Rest and be your absolute best!
"I want to lose weight" is a poorly-formed goal.
"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
And do you really want to be a "fat loser?"
Wouldn't you rather be a "fat burner"... a lean, fat burning machine!
FAT LOSS is what you want, not weight loss.
If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed?
I bet you wouldn't! And if that's true, then...
STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health. It can assist you with your fitness plan. You can get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
You don't have to "throw away your scale" like many experts suggest. By all means, keep using the scale, the tape measure and even photographs and the mirror -- whichever are useful for you, the more feedback the better - but body fat is where it's at.
Garbanzo Bean Tuna Salad
If you've never tried a garbanzo bean salad, then you don't know what you're missing. Also known as "chickpeas", garbanzo beans are heart-healthy legumes that pack a whopping 12.5 grams of fiber per cup. The rest of the salad is loaded with nutrient-rich "super foods" ideal for muscle-building and fat-burning diets.
1.) Open your can of garbanzo beans, drain and rise, then add to a large mixing bowl or a large salad bowl.
2.) Next open and drain your tuna and add to the bowl. Add 4 cups of fresh, chopped spinach.
3.) Chop your tomato and onion into small cubes and add to the mix. Crush and chop 2 garlic cloves and add to bowl (alternately, you could use 1 tbsp of jarred chopped garlic).
4.) Add 2 tbsp of fresh parsley, finely chopped and 1 tbsp finely chopped fresh mint (mint is optional). The salad dressing consists of 2 tbsp of extra virgin olive oil, 4 tbsp of balsamic vinegar and 4 tbsp of red wine vinegar (you can add more of the vinegars as per your taste).
5.) Finish by adding a dash of black pepper and salt to taste. Mix the salad very thoroughly and serve, or place in refrigerator until chilled and then serve.
1 15 oz can of garbanzo beans
4 cups fresh spinach
2 6-oz cans water packed light tuna, drained
2 tbsp fresh parsley
1 tomato med, chopped (approx 6 oz)
1 tbsp fresh mint leaves
1 cup onion, chopped
2 garlic cloves chopped
dash black pepper
dash salt
2 tbsp olive oil
4 tbsp balsamic vinegar
4 tbsp red wine vinegar
Yield: makes 3 servings
Calories: 396
Protein: 35.7 g
Carbs: 38.6 g.
Fat: 13.2 g.
Enjoy the weekend. Rest and be your absolute best!
Tuesday, September 30, 2008
Underestimating Your Calories?
Today’s Re-Powering Information – I’ve said this before, but it’s worth reiterating. Most people (including me) underestimate how much poor food they eat and they overestimate how much fruits and vegetables they consume. They also overestimate how much the exercise. Many overweight people only remember eating one half of what they ate. Now there’s proof in these studies. It’s interesting to see the types of food we underestimate as well as some solutions to get a handle on what’s passing our lips.
What is the "Eye-Mouth Gap"?
September 30, 2008
Can't Figure out why you're gaining weight even though you're watching what you eat and have been exercising consistently for a while? Two recent studies shed some light.
According to the Berkeley Wellness Letter, the "eye-mouth gap", a term used to describe the common practice of underestimating the amount of food one eats, is prevalent among those trying to lose weight.
The idea is if you ask someone what they ate yesterday the odds are their caloric estimate will be off by a considerable amount. Studies show that up to 80% of the population underestimates their food intake. This includes lean and athletic people, too.
Researchers have found that when queried, many obese people remember eating only about half as much food as they actually consumed. A recent survey found that most adults underestimate their daily food consumption by about 800 calories. Considering that the standard adult diet is in the neighborhood of 2000 calories, these flawed estimates can add up to quite a few extra pounds and inches each year.
What's more, while people underestimate the amount of sugar, refined foods, and unhealthy fats they consume, people also tend to overestimate their daily intake of fruit, veggies, whole grains and low-fat dairy products. So we're consuming more calories than we realize, we're eating more junk food than we realize, and we're eating less healthy food than we realize.
There are a few possible reasons why a person might fail to grasp what (or how much) they are putting into their bodies. Explains the Wellness Letter:
Misreporting is seldom a deliberate deception, researchers believe. More likely, it's unconsciously done, perhaps in response to social or familial pressure, combined with wishful thinking. In addition, people don't know how much food they put on their plates. If you're trying to lose weight or improve your diet, don't trust your eyes.
In addition to underestimating how much we're eating, another recent study shows that Americans are overestimating the number of calories they burn during the day (exercising or performing everyday activity)! The overweight population is overestimating their calories burned per day by approximately 900 and normal weight people by 600. These two recent studies certainly explain our expanding waistlines. Click here to watch the Liz Bonis segment on "Eye-Mouth Gap"
What can you do?
1. Be consistent in your workouts and make them progressive. Simply put, keep working diligently and change your routine frequently. We take care of this for you in camp.
2. Track your calories. Doctors, fitness professionals and dietitians suggest health-conscious consumers track their meals to have a more accurate picture of what (and how much) they're actually eating. Use some method (the easier, the better) to keep count of how many calories you're consuming. If you want to lose weight, allow for a small caloric deficit on most days of the week - you should expend more energy than you take in by approximately 400 - 800 on caloric deficit days.
A nutrition tool I've found to help track both the quantity and quality of calories is Meal Plans 101, created by dietitian Dr. Chris Mohr, PhD. Regardless of the method, people who keep track of what they are eating are far more successful in their fitness and body fat reduction efforts.
You can see more info here - http://www.argylebootcamp.com/mealplanning.html. This will let you know precisely how much fat, fiber, protein, calories and more, that you are consuming
End
Enjoy today’s journey,
Kelli
www.KelliCalabrese.com
What is the "Eye-Mouth Gap"?
September 30, 2008
Can't Figure out why you're gaining weight even though you're watching what you eat and have been exercising consistently for a while? Two recent studies shed some light.
According to the Berkeley Wellness Letter, the "eye-mouth gap", a term used to describe the common practice of underestimating the amount of food one eats, is prevalent among those trying to lose weight.
The idea is if you ask someone what they ate yesterday the odds are their caloric estimate will be off by a considerable amount. Studies show that up to 80% of the population underestimates their food intake. This includes lean and athletic people, too.
Researchers have found that when queried, many obese people remember eating only about half as much food as they actually consumed. A recent survey found that most adults underestimate their daily food consumption by about 800 calories. Considering that the standard adult diet is in the neighborhood of 2000 calories, these flawed estimates can add up to quite a few extra pounds and inches each year.
What's more, while people underestimate the amount of sugar, refined foods, and unhealthy fats they consume, people also tend to overestimate their daily intake of fruit, veggies, whole grains and low-fat dairy products. So we're consuming more calories than we realize, we're eating more junk food than we realize, and we're eating less healthy food than we realize.
There are a few possible reasons why a person might fail to grasp what (or how much) they are putting into their bodies. Explains the Wellness Letter:
Misreporting is seldom a deliberate deception, researchers believe. More likely, it's unconsciously done, perhaps in response to social or familial pressure, combined with wishful thinking. In addition, people don't know how much food they put on their plates. If you're trying to lose weight or improve your diet, don't trust your eyes.
In addition to underestimating how much we're eating, another recent study shows that Americans are overestimating the number of calories they burn during the day (exercising or performing everyday activity)! The overweight population is overestimating their calories burned per day by approximately 900 and normal weight people by 600. These two recent studies certainly explain our expanding waistlines. Click here to watch the Liz Bonis segment on "Eye-Mouth Gap"
What can you do?
1. Be consistent in your workouts and make them progressive. Simply put, keep working diligently and change your routine frequently. We take care of this for you in camp.
2. Track your calories. Doctors, fitness professionals and dietitians suggest health-conscious consumers track their meals to have a more accurate picture of what (and how much) they're actually eating. Use some method (the easier, the better) to keep count of how many calories you're consuming. If you want to lose weight, allow for a small caloric deficit on most days of the week - you should expend more energy than you take in by approximately 400 - 800 on caloric deficit days.
A nutrition tool I've found to help track both the quantity and quality of calories is Meal Plans 101, created by dietitian Dr. Chris Mohr, PhD. Regardless of the method, people who keep track of what they are eating are far more successful in their fitness and body fat reduction efforts.
You can see more info here - http://www.argylebootcamp.com/mealplanning.html. This will let you know precisely how much fat, fiber, protein, calories and more, that you are consuming
End
Enjoy today’s journey,
Kelli
www.KelliCalabrese.com
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