Raw Foods Help Control Weight
Written by Wayne Gendel
The Impossible-To-Be-Overweight Diet Wayne Gendel Naturally Savvy Raw Food Health
Have you ever seen an overweight wild animal?
Of all living things on Earth, only humans and domesticated animals can be overweight, and the number one factor for a shortened lifespan is carrying excess weight. Wild animals do not become overweight because they eat the diet nature intended for them.
If you eat 80 percent of your food fresh and raw, it is virtually impossible to be overweight.
The natural human diet is made up of fresh fruits and vegetables, raw nuts and seeds. People who eat this along with small amounts of meat, fish and dairy are more likely to stay thin and healthy to a ripe old age.
Cultures like ours that sacrifice fresh veggies for large amounts of meat, fish and dairy become overweight. The old adage “everything in moderation” does not work because most of us have the “everything” at every meal.
In addition to excess fat and protein, we also load up on large amounts of unnatural, man-made foods, including processed cheese, boxed cereals, white flour, refined sugar and corn syrup. These foods are usually classified as high glycemic, which means they send blood sugar skyrocketing, making the body store more fat than it would with healthier, low glycemic natural foods.
To top that off, many of our foods are now genetically modified. Genetically modified (GM) foods have to be considered "substantially equivalent" to be deemed safe, but many researchers have questioned this standard. Some GM foods contain proteins that humans have never consumed before, and the long-term effects are unknown. Other health concerns include the potential for allergic reactions and antibiotic resistance.
So how can you tell these genetically modified (GM) foods apart from organic or traditional varieties? All produce has a four-digit code, but GM foods have a fifth digit—an eight—added to the beginning of the code as a qualifier. The best way to get the most nutrients and avoid GM foods is to buy organics, which also have a fifth digit in their codes—a nine at the beginning.
Cultures with fresh, natural diets regularly see people living vibrantly to or past 100 years old. But it is rare to see overweight people living healthily past the age of 50 or 60. So, try to add more raw fruits and vegetables to your diet. Fill up on greens before you eat your sandwich or snack on some fruit between meals.
Making 80 percent of your diet raw fruits and vegetables will help you not only live healthier, but longer—and without ever having to worry about being overweight.
Author of this article: Wayne Gendel
Click Here to see more Articles by This Author
· Proper Food Combining For Energy (27 March 2009)
· Staying Warm On Raw Foods (27 February 2009)
· Wayne Gendel (30 December 2008)
· Wayne’s Homemade Natural Toothpaste Recipes (19 December 2008)
· Toothpaste: Natural or Poison? (19 December 2008)
· Raw Food: Healthy Symptoms (19 December 2008)
· Benefits Of A Raw Food Diet (25 November 2008)
· Staying Cholesterol Healthy (28 August 2008)
· Switching to a Raw Diet (28 July 2008)
· Sunshine Is Good! (24 July 2008)
· Life Extension: How to Live Beyond 125! Part 2 (01 July 2008)
· Life Extension: How to Live to Beyond 125! Part 1 (01 July 2008)
· Living Raw Eating Like Nature Intended (01 July 2008)
· Skin Brushing for Vibrant Health (01 July 2008)
· Regenerative Sleep (01 July 2008)
· Worry Free From Cholesterol (01 July 2008)
· Sea Salt Part 2 (01 July 2008)
· Salt: Is It Good or Bad for Us? Part 1 (01 July 2008)
· Don't Panic, Eat Organic! (01 July 2008)
Showing posts with label fresh foods. Show all posts
Showing posts with label fresh foods. Show all posts
Monday, July 13, 2009
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.
Wednesday, April 22, 2009
Feed Your Skin
Today’s Re-Powering information – I don’t mention the skin too much, however it’s our largest organ. If you are taking care of your body from the inside, the outside will take care of yourself (unless exposed to things from the external environment like too much sun). If you are having challenges with your skin, breakouts, moles, rashes, etc, more times than not, its from something going on in the inside that surfaces on the skin. The good news is that many skin conditions can be reversed with great nutrition. Not only that, but with exercise and good nutrition. You can appear up to 10 or more years younger. I’m 70 and don’t look too bad!!! (that was a joke). Read the article below for some skin saving and soothing foods that you can both consume for younger looking and feeling skin. You can even use real foods to make your own scrubs and masks..
Feed Your Skin
By Helen Hawkes
Forget plastic surgery. All you have to do is eat your way to great-looking skin.
Can you look younger by stuffing your face? Absolutely! The healthier the foods you consume are, the better your skin looks. No vitamin C and you'll have no collagen.
Too little vitamin A or essential fats and you'll have dry, rough skin, and too little zinc is a recipe for greasy skin and stretch marks.
So forget plastic surgery. For glowing, gorgeous, youthful skin, it makes sense to eat your way to fewer wrinkles, pimples, age spots and other beauty plagues.
Resurfacing your skin
It's no accident that vitamin A is the number one vitamin used topically to improve the texture and appearance of ageing skin.
Vitamin A is a powerful agent for increasing cell turnover, so that skin looks more youthful.
This skin vitamin comes in two forms: retinol, the animal form found in meat, fish, eggs and dairy products; and beta-carotene, found in red, yellow and orange fruits and vegetables.
Apricots, carrots, sweet potatoes and pumpkin are all good sources of beta-carotene.
Sydney-based naturopath Penelope Sach, author of Natural Woman (Penguin), advises: "Include a raw carrot juice daily for the natural vitamin A content, which helps to regenerate skin cells. "
Foods to tighten and tone
Thanks to New York Times bestselling author Dr Nicholas Perricone, we now know that good skin is a very fishy business.
Fish is not only a good source of the antioxidant co-enzyme Q10 (CoQ10), but an outstanding source of high-quality protein that helps with cellular repair and essential fatty acids (EFAs), which are responsible for healthy cell membranes, he says.
EFAs hold water, so the stronger they are, the plumper and younger your skin looks.
Fish also contains a powerful antioxidant compound called dimethylaminoethanol or DMAE.
"This chemical stimulates nerve function and the muscles to contract and tighten under the skin," says Dr Perricone in The Perricone Prescription (HarperCollins).
"It is a magic bullet for great skin tone, keeping your face firm and contoured."
Sach says: "For radiant skin, eat cold-water fish such as salmon, mackerel or tuna, three times a week."
Other good face firmers are walnuts and flaxseed oil, soya oil, pumpkin seeds and sunflower seeds.
Flaxseed oil may also be useful in the treatment of skin conditions such as eczema.
Natural wrinkle fighters
Perhaps your skin's biggest enemies are free radicals, produced by UV rays as well as pollution, stress and even breathing.
These nasties lead to skin inflammation, as well as the degradation of collagen, the support structure for your skin, according to Leslie Baumann, of the dermatology department at the University of Miami in Florida.
But nature has designed some pretty clever foods that, if eaten regularly, act as natural wrinkle fighters.
Start with apricots and tomatoes, rich in lycopene, nature's sunscreen.
For maximum anti-ageing, add a daily bowlful of berries, a glass of red wine or a freshly brewed pot of tea.
In a 2004 study by the veterinary science faculty at the University of Sydney, a potent free-radical scavenger called pycnogenol was found to reduce the amount of inflammatory sunburn in mice.
Pycnogenol can be found in grape seed, grape skin, cranberry, blackcurrant, green tea, black tea, blueberry, blackberry, strawberry, black cherry, red wine and red cabbage.
Still want a stronger defense against free radicals and the surgeon's knife?
Here's a potent free radical-busting combination: vitamin C, vitamin E, glutathione and CoQ10.
A 2002 German study published in the Journal Of Pharmacological And Biophysiological Research found that, together, these antioxidants could reduce inflammation caused by UV rays.
You'll find vitamin E in vegetable oils, nuts and green leafy vegetables, and vitamin C in leafy citrus fruit, berries and green leafy vegetables.
Asparagus is high in glutathione and CoQ10 is found in seafood, spinach and nuts.
Other antioxidant-rich foods are prunes, plums, capsicum, beetroot, parsley, figs, raisins and legumes such as red kidney beans.
And don't forget herbs and spices, an often neglected way to boost antioxidants in the body.
"Herbs and spices contain several natural water-soluble phenolic acids and flavonoids that can protect the body against oxidative stress and inflammation," says Dr Michael Fenech, principal research scientist on the CSIRO's Genome Health and Nutrigenomics Project in Adelaide.
Add cinnamon to your cappuccino, drink tea made of fresh mint or ginger, roast lamb with herbs such as rosemary, sage and thyme, and indulge in turmeric-rich curries.
Try Gourmet Garden's herb tubes if you can't buy fresh.
Out, darn spot
There are two types of spots that detract from youthful skin: age spots and pimples.
And Australasian soils are notoriously short of a trace element called selenium.
This deficiency, along with sun exposure and sugar in the diet, is believed to be a factor in age spots, says Erica Angyal, an Australian nutritionist now based in Tokyo and author of Gorgeous Skin In 30 Days (Lothian Books).
To stop spots, you should not only wear an SPF15+, but eat selenium-rich foods, including garlic, brazil nuts, macadamia nuts and sesame seeds.
A study published in 2003 in the British Journal Of Dermatology also showed that skin was less likely to suffer oxidative damage when selenium levels were high.
Eating garlic, which also contains vitamin C and sulfur, can help banish blemishes.
Zinc is another natural substance that is necessary for good skin. Rich sources of zinc are oysters, ginger root, lamb, pecan nuts and brazil nuts.
Softening up
Extra-virgin olive oil has a high concentration of a monounsaturated fatty acid called oleic acid, one of the most powerful anti-inflammatory foods in existence, says Dr Perricone.
"Oleic acid is a member of the omega 9 family," he says. "It can make the difference between a complexion that resembles a piece of old shoe leather and one that looks and feels like a rose petal."
For younger-looking skin, aim to eat about 20g - or two tablespoons - of good fats a day, including olive oil.
Avocados contain oleic acid, as well as the antioxidants vitamin C and E.
Try having some on toast with lycopene-rich tomatoes, accompanied by a cup of green tea, for a super skin-boosting meal.
For baby-soft skin, avoid dehydrating drinks too, like alcohol and caffeine.
"Try Campari and soda during summer, as this is less dehydrating than wine and champagne," says Sach. Of course, cool, filtered water is great too.
Debloat and depuff
Your capillaries are the pipelines for your skin cells, says Angyal.
"When they are weak, or not working efficiently, your skin cells don't receive all the oxygen and nutrients they need."
This leads to poor elimination and sallow, puffy, prematurely aged or dull skin.
Bioflavonoids in citrus fruits can help to protect your capillaries, as well as support collagen production. So, next time you're at a juice bar, mix pink grapefruit, orange or lemon into your fruit or vegie blend.
END
If you are following the 30 Day Detox Fat Burning Meal Plan, yesterday was your first detox day. Fruit in the morning, veggies in the afternoon and a regular dinner from the list of foods provided. Continue following the plan for the best results. Below is a recipe I make, but I eat it without the tortilla’s (I do eat them occasionally)
Feed Your Skin
By Helen Hawkes
Forget plastic surgery. All you have to do is eat your way to great-looking skin.
Can you look younger by stuffing your face? Absolutely! The healthier the foods you consume are, the better your skin looks. No vitamin C and you'll have no collagen.
Too little vitamin A or essential fats and you'll have dry, rough skin, and too little zinc is a recipe for greasy skin and stretch marks.
So forget plastic surgery. For glowing, gorgeous, youthful skin, it makes sense to eat your way to fewer wrinkles, pimples, age spots and other beauty plagues.
Resurfacing your skin
It's no accident that vitamin A is the number one vitamin used topically to improve the texture and appearance of ageing skin.
Vitamin A is a powerful agent for increasing cell turnover, so that skin looks more youthful.
This skin vitamin comes in two forms: retinol, the animal form found in meat, fish, eggs and dairy products; and beta-carotene, found in red, yellow and orange fruits and vegetables.
Apricots, carrots, sweet potatoes and pumpkin are all good sources of beta-carotene.
Sydney-based naturopath Penelope Sach, author of Natural Woman (Penguin), advises: "Include a raw carrot juice daily for the natural vitamin A content, which helps to regenerate skin cells. "
Foods to tighten and tone
Thanks to New York Times bestselling author Dr Nicholas Perricone, we now know that good skin is a very fishy business.
Fish is not only a good source of the antioxidant co-enzyme Q10 (CoQ10), but an outstanding source of high-quality protein that helps with cellular repair and essential fatty acids (EFAs), which are responsible for healthy cell membranes, he says.
EFAs hold water, so the stronger they are, the plumper and younger your skin looks.
Fish also contains a powerful antioxidant compound called dimethylaminoethanol or DMAE.
"This chemical stimulates nerve function and the muscles to contract and tighten under the skin," says Dr Perricone in The Perricone Prescription (HarperCollins).
"It is a magic bullet for great skin tone, keeping your face firm and contoured."
Sach says: "For radiant skin, eat cold-water fish such as salmon, mackerel or tuna, three times a week."
Other good face firmers are walnuts and flaxseed oil, soya oil, pumpkin seeds and sunflower seeds.
Flaxseed oil may also be useful in the treatment of skin conditions such as eczema.
Natural wrinkle fighters
Perhaps your skin's biggest enemies are free radicals, produced by UV rays as well as pollution, stress and even breathing.
These nasties lead to skin inflammation, as well as the degradation of collagen, the support structure for your skin, according to Leslie Baumann, of the dermatology department at the University of Miami in Florida.
But nature has designed some pretty clever foods that, if eaten regularly, act as natural wrinkle fighters.
Start with apricots and tomatoes, rich in lycopene, nature's sunscreen.
For maximum anti-ageing, add a daily bowlful of berries, a glass of red wine or a freshly brewed pot of tea.
In a 2004 study by the veterinary science faculty at the University of Sydney, a potent free-radical scavenger called pycnogenol was found to reduce the amount of inflammatory sunburn in mice.
Pycnogenol can be found in grape seed, grape skin, cranberry, blackcurrant, green tea, black tea, blueberry, blackberry, strawberry, black cherry, red wine and red cabbage.
Still want a stronger defense against free radicals and the surgeon's knife?
Here's a potent free radical-busting combination: vitamin C, vitamin E, glutathione and CoQ10.
A 2002 German study published in the Journal Of Pharmacological And Biophysiological Research found that, together, these antioxidants could reduce inflammation caused by UV rays.
You'll find vitamin E in vegetable oils, nuts and green leafy vegetables, and vitamin C in leafy citrus fruit, berries and green leafy vegetables.
Asparagus is high in glutathione and CoQ10 is found in seafood, spinach and nuts.
Other antioxidant-rich foods are prunes, plums, capsicum, beetroot, parsley, figs, raisins and legumes such as red kidney beans.
And don't forget herbs and spices, an often neglected way to boost antioxidants in the body.
"Herbs and spices contain several natural water-soluble phenolic acids and flavonoids that can protect the body against oxidative stress and inflammation," says Dr Michael Fenech, principal research scientist on the CSIRO's Genome Health and Nutrigenomics Project in Adelaide.
Add cinnamon to your cappuccino, drink tea made of fresh mint or ginger, roast lamb with herbs such as rosemary, sage and thyme, and indulge in turmeric-rich curries.
Try Gourmet Garden's herb tubes if you can't buy fresh.
Out, darn spot
There are two types of spots that detract from youthful skin: age spots and pimples.
And Australasian soils are notoriously short of a trace element called selenium.
This deficiency, along with sun exposure and sugar in the diet, is believed to be a factor in age spots, says Erica Angyal, an Australian nutritionist now based in Tokyo and author of Gorgeous Skin In 30 Days (Lothian Books).
To stop spots, you should not only wear an SPF15+, but eat selenium-rich foods, including garlic, brazil nuts, macadamia nuts and sesame seeds.
A study published in 2003 in the British Journal Of Dermatology also showed that skin was less likely to suffer oxidative damage when selenium levels were high.
Eating garlic, which also contains vitamin C and sulfur, can help banish blemishes.
Zinc is another natural substance that is necessary for good skin. Rich sources of zinc are oysters, ginger root, lamb, pecan nuts and brazil nuts.
Softening up
Extra-virgin olive oil has a high concentration of a monounsaturated fatty acid called oleic acid, one of the most powerful anti-inflammatory foods in existence, says Dr Perricone.
"Oleic acid is a member of the omega 9 family," he says. "It can make the difference between a complexion that resembles a piece of old shoe leather and one that looks and feels like a rose petal."
For younger-looking skin, aim to eat about 20g - or two tablespoons - of good fats a day, including olive oil.
Avocados contain oleic acid, as well as the antioxidants vitamin C and E.
Try having some on toast with lycopene-rich tomatoes, accompanied by a cup of green tea, for a super skin-boosting meal.
For baby-soft skin, avoid dehydrating drinks too, like alcohol and caffeine.
"Try Campari and soda during summer, as this is less dehydrating than wine and champagne," says Sach. Of course, cool, filtered water is great too.
Debloat and depuff
Your capillaries are the pipelines for your skin cells, says Angyal.
"When they are weak, or not working efficiently, your skin cells don't receive all the oxygen and nutrients they need."
This leads to poor elimination and sallow, puffy, prematurely aged or dull skin.
Bioflavonoids in citrus fruits can help to protect your capillaries, as well as support collagen production. So, next time you're at a juice bar, mix pink grapefruit, orange or lemon into your fruit or vegie blend.
END
If you are following the 30 Day Detox Fat Burning Meal Plan, yesterday was your first detox day. Fruit in the morning, veggies in the afternoon and a regular dinner from the list of foods provided. Continue following the plan for the best results. Below is a recipe I make, but I eat it without the tortilla’s (I do eat them occasionally)
Saturday, April 18, 2009
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.
Tuesday, March 24, 2009
What are gluten intolerance symptoms?
One of the things that a few people have found out is that they are gluten intolerant. I don’t think I have covered that topic, so today’s RE-Powering information (following a Gluten Free Recipe) will be about gluten intolerance. The only way to know if you are intolerant to gluten is to get tested, or eliminate it from your diet and notice how you feel.
1 Low Fat Quinoa Chili
½ cup quinoa 1 cup water
1 16 oz can of black beans
1 tsp. chili powder
1 tsp cinnamon
2 diced scallions
¼ cup diced tomatoes
¼ tsp. stevia ( to taste)
1. Bring quinoa and water to a boil and simmer for 15 minutes until germ separates.
2. In a separate pot simmer black beans together with seasonings for 10 minutes. Allow beans to cool and thicken for 5 minutes.
3. 3Combine quinoa and bean mixture together. Top with tomatoes and scallions and serve.
Cals: 394
Fat 4 gr.
Carb 70 gr.
Fiber 19 gr.
Protein 22 gr.
Sugar 0
What are gluten intolerance symptoms? Are people with gluten intolerance just fussy eaters with a new excuse for their picky food habits?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of the US population. These statistics are likely to be similar in Western countries with similar health issues and dietary patterns. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and
celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioral changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Undiagnosed for long periods of time, food intolerances have been found to contribute to diabetes, bowel cancer, anemia and osteoporosis.
Why are gluten intolerance symptoms so varied?
It is still a bit of a mystery; gluten intolerance and allergies affect adults and children in a variety of ways, but we do know that the less stress the better.
Anecdotal evidence suggests emotional trauma and stress play a large role in worsening of symptoms. Some studies have shown that there is a lower chance of developing celiac disease, the longer a baby is breastfed; the later they started eating gluten containing foods and the less gluten containing foods they ate. However completely avoiding gluten through pregnancy and in a child’s younger years may also increase allergic reaction, as the developing digestive system does not recognize the substance at all. Perhaps a moderate approach is best when preventing celiac disease, especially if there is a genetic predisposition. Mother might reduce but not eliminate gluten foods when pregnant, breastfeed for a longer than average period, and introduce low gluten grains as first foods for baby.
How to diagnose celiac disease and gluten intolerance?
Until recently it was challenging to diagnose celiac disease because the symptoms are varied and similar to other diseases. For example, crones disease, chronic fatigue, iron deficiency, irritable bowel syndrome and intestinal infections can all have similar symptoms. In fact there may be a cross over between gluten intolerance and some of these illnesses; an individual may have a combination of issues worsened by unsuitable food choices.
Now doctors test for raised levels of certain auto-antibodies in their blood. These antibodies are produced when the body senses a dangerous intruder allergen, like gluten. If the results indicate an allergy to gluten the doctor may perform a small intestine biopsy. This will reveal the damage to the villi in the small intestine. It is important to eat an ordinary diet including gluten, before being tested.
Author: Anna Wilde
1 Low Fat Quinoa Chili
½ cup quinoa 1 cup water
1 16 oz can of black beans
1 tsp. chili powder
1 tsp cinnamon
2 diced scallions
¼ cup diced tomatoes
¼ tsp. stevia ( to taste)
1. Bring quinoa and water to a boil and simmer for 15 minutes until germ separates.
2. In a separate pot simmer black beans together with seasonings for 10 minutes. Allow beans to cool and thicken for 5 minutes.
3. 3Combine quinoa and bean mixture together. Top with tomatoes and scallions and serve.
Cals: 394
Fat 4 gr.
Carb 70 gr.
Fiber 19 gr.
Protein 22 gr.
Sugar 0
What are gluten intolerance symptoms? Are people with gluten intolerance just fussy eaters with a new excuse for their picky food habits?
Research shows that gluten sensitivity in some form, including celiac disease and mild gluten intolerance, affects approximately 15% of the US population. These statistics are likely to be similar in Western countries with similar health issues and dietary patterns. Are you one of these people? How do you recognize gluten intolerance symptoms?
First of all let’s identify the difference between celiac disease and gluten intolerance. Celiac disease is an immune reaction, a severe sudden onset allergic reaction, to the protein called gluten. This is commonly found in grains such as wheat, rye, barley and oats. While celiac disease is initially an auto-immune disorder, it is also a disease of malabsorbtion, because essential nutrients are not absorbed. Therefore one of the most devastating symptoms of long-term undiagnosed celiac disease is malnutrition.
Gluten intolerance often has a slower onset than celiac disease, and may be hard to diagnose due to the broad range of symptoms and causes.
If you imagine a continuum of gluten intolerance symptoms, celiac disease is usually at the most extreme end with immediate autoimmune reactions. Some people with celiac disease may not have symptoms, but internally malabsorbtion and malnutrition can erode health over many years. Both celiac disease and gluten intolerance can be exacerbated by emotional stress, infection, surgery, pregnancy and childbirth. Every individual with some level of gluten intolerance or allergy may experience different shades of symptoms, hence the challenge for medical practitioners to diagnose.
So what are the specific symptoms of gluten intolerance and
celiac disease?
* Weight loss or weight gain
* Nutritional deficiencies due to malabsorbtion e.g. low iron levels
* Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
* Fat in the stools (due to poor digestion)
* Aching joints
* Depression
* Eczema
* Head aches
* Exhaustion
* Irritability and behavioral changes
* Infertility, irregular menstrual cycle and miscarriage
* Cramps, tingling and numbness
* Slow infant and child growth
* Decline in dental health
Undiagnosed for long periods of time, food intolerances have been found to contribute to diabetes, bowel cancer, anemia and osteoporosis.
Why are gluten intolerance symptoms so varied?
It is still a bit of a mystery; gluten intolerance and allergies affect adults and children in a variety of ways, but we do know that the less stress the better.
Anecdotal evidence suggests emotional trauma and stress play a large role in worsening of symptoms. Some studies have shown that there is a lower chance of developing celiac disease, the longer a baby is breastfed; the later they started eating gluten containing foods and the less gluten containing foods they ate. However completely avoiding gluten through pregnancy and in a child’s younger years may also increase allergic reaction, as the developing digestive system does not recognize the substance at all. Perhaps a moderate approach is best when preventing celiac disease, especially if there is a genetic predisposition. Mother might reduce but not eliminate gluten foods when pregnant, breastfeed for a longer than average period, and introduce low gluten grains as first foods for baby.
How to diagnose celiac disease and gluten intolerance?
Until recently it was challenging to diagnose celiac disease because the symptoms are varied and similar to other diseases. For example, crones disease, chronic fatigue, iron deficiency, irritable bowel syndrome and intestinal infections can all have similar symptoms. In fact there may be a cross over between gluten intolerance and some of these illnesses; an individual may have a combination of issues worsened by unsuitable food choices.
Now doctors test for raised levels of certain auto-antibodies in their blood. These antibodies are produced when the body senses a dangerous intruder allergen, like gluten. If the results indicate an allergy to gluten the doctor may perform a small intestine biopsy. This will reveal the damage to the villi in the small intestine. It is important to eat an ordinary diet including gluten, before being tested.
Author: Anna Wilde
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
Monday, August 18, 2008
Sample Healthy Meal Plans
Today’s Re-Powering Information: I talk a lot about nutrition, and my goal is for you to make the most wholesome food choices. It’s hard to find a diet or meal plan that only includes healthy choices. Sometime I cringe when I see a 1,500 calorie diet, and it’s filled with processed foods, unhealthy choices, high fat, fillers, etc. What good is consuming 1,500 (or 1,200) calories if they are not good for your health? If you are going to over eat I would rather it be on blueberries and almonds than on chips and donuts.
Just like it’s important to surround yourself with successful (however ever you personally define that) people, it’s important that you are surrounded by healthy food. I’ve given you lists of healthy foods to choose from and I know its easier to buy a lean cuisine or Jenny Craig frozen meal, but I promise you they are not improving your healthy. It takes a little work to plan for and prepare healthy meals, but once you have done it a few times, it’s no harder than eating junk and you will come to a point where you will crave salads – it’s the only thing I order in restaurants. Y
our body is amazing and will adapt to what you put in it. If you are currently craving sugar, you can turn that around so that you will eventually crave fruit and vegetables. I swear it’s true.
Anyway, let me share with you some sample menu’s using healthy food that is flavorful and nourishing. Keep in mind that you are burning 400- 700 calories in boot camp depending on your level of fitness, the workout, your intensity and your metabolism. To get an estimate of how many calories you burn a day at rest, add a zero to your body weight. So if you weigh 140, that’s 1,400 calories a day to maintain your weight – without considering any activity. It takes 3,500 calories to burn a pound. So if you burn 500 a day in camp and consume 500 calories less per day, you will lose 2 pounds a week – in theory!
Diet Menu of Healthy Foods
Breakfast:
• One boiled egg - 90 calories
• One slice wholegrain toast with 25g cheese - 205 cals
• One Banana (sliced) - 107 calories
• Handful of strawberries - 60 cals
Lunch:
Chicken Fry with snow peas, broccoli, asparagus, baby corn, mushrooms and onions over brown rice. 450 calories
Snack:
• Small handful of dried fruit and nuts/seeds & almonds - 200 cals
Dinner:
• Fresh Tuna steak (grilled) - 180 cals
• 2 small new potatoes with skins - 75 Calories
• Steamed Vegetables (broccoli, cabbage, carrots) - 110 cals
Total Healthy Calories = 1657
________________________________________
Healthy Diet Menu #2
Breakfast:
• One cup cereal (Bran Flakes, Muesli, Fiber One, Steal Cut Oats) w skimmed milk) - 300 calories
• One banana - 107 cals
• One Kiwi fruit - 34 cals
Lunch:
• Turkey and Cheese wrap with lettuce / tomatoes - 310 TOTAL!
• 1 plum – 35 calories
Snack:
• 1 cup of berries - 67 cals
• One fruit yogurt - 75 cals
Dinner:
• Teriyaki Chicken (100g chicken breast, quarter cup of teriyaki sauce from health food store) - 290 total calories
• 2 cups Fresh steamed vegetables - 150 cals
Total Calories = 1368 healthy low calories for one day!
________________________________________
Healthy Diet Menu #3
Breakfast:
• 2 Weetabix with sliced banana and semi-skimmed milk - 325 calories
• add mixed berries - 70 cals
• Yogurt - 75 cals
• Tea or coffee (no sugar)
Lunch:
• One tortilla wrap - 360 TOTAL calories for this wrap & filling!
• filled with; 1/4 small, mashed avocado, turkey, sliced tomato, reduced fat mozzarella cheese.
• Salad + dressing (lettuce, tomato, cucumber & onions) - 80 cals
Snack:
• 2 teaspoons peanut butter - 110 calories
• One slice Granary toast - 110 cals
Dinner:
• Salmon Steak (Medium steak grilled with dried herbs) - 200 calories
• Mashed potatoes - 150 cals
• Steamed vegetables - 80 cals
Total Calories = 1560 healthful calories
So this may give you some idea’s for healthy meals and their caloric values. Use the food lists I gave you to shop from and build your meals.
Keep making healthier choices.
Your friend in fitness,
Kelli
www.KelliCalabrese.com
www.ArgyleBootCamp.com
Just like it’s important to surround yourself with successful (however ever you personally define that) people, it’s important that you are surrounded by healthy food. I’ve given you lists of healthy foods to choose from and I know its easier to buy a lean cuisine or Jenny Craig frozen meal, but I promise you they are not improving your healthy. It takes a little work to plan for and prepare healthy meals, but once you have done it a few times, it’s no harder than eating junk and you will come to a point where you will crave salads – it’s the only thing I order in restaurants. Y
our body is amazing and will adapt to what you put in it. If you are currently craving sugar, you can turn that around so that you will eventually crave fruit and vegetables. I swear it’s true.
Anyway, let me share with you some sample menu’s using healthy food that is flavorful and nourishing. Keep in mind that you are burning 400- 700 calories in boot camp depending on your level of fitness, the workout, your intensity and your metabolism. To get an estimate of how many calories you burn a day at rest, add a zero to your body weight. So if you weigh 140, that’s 1,400 calories a day to maintain your weight – without considering any activity. It takes 3,500 calories to burn a pound. So if you burn 500 a day in camp and consume 500 calories less per day, you will lose 2 pounds a week – in theory!
Diet Menu of Healthy Foods
Breakfast:
• One boiled egg - 90 calories
• One slice wholegrain toast with 25g cheese - 205 cals
• One Banana (sliced) - 107 calories
• Handful of strawberries - 60 cals
Lunch:
Chicken Fry with snow peas, broccoli, asparagus, baby corn, mushrooms and onions over brown rice. 450 calories
Snack:
• Small handful of dried fruit and nuts/seeds & almonds - 200 cals
Dinner:
• Fresh Tuna steak (grilled) - 180 cals
• 2 small new potatoes with skins - 75 Calories
• Steamed Vegetables (broccoli, cabbage, carrots) - 110 cals
Total Healthy Calories = 1657
________________________________________
Healthy Diet Menu #2
Breakfast:
• One cup cereal (Bran Flakes, Muesli, Fiber One, Steal Cut Oats) w skimmed milk) - 300 calories
• One banana - 107 cals
• One Kiwi fruit - 34 cals
Lunch:
• Turkey and Cheese wrap with lettuce / tomatoes - 310 TOTAL!
• 1 plum – 35 calories
Snack:
• 1 cup of berries - 67 cals
• One fruit yogurt - 75 cals
Dinner:
• Teriyaki Chicken (100g chicken breast, quarter cup of teriyaki sauce from health food store) - 290 total calories
• 2 cups Fresh steamed vegetables - 150 cals
Total Calories = 1368 healthy low calories for one day!
________________________________________
Healthy Diet Menu #3
Breakfast:
• 2 Weetabix with sliced banana and semi-skimmed milk - 325 calories
• add mixed berries - 70 cals
• Yogurt - 75 cals
• Tea or coffee (no sugar)
Lunch:
• One tortilla wrap - 360 TOTAL calories for this wrap & filling!
• filled with; 1/4 small, mashed avocado, turkey, sliced tomato, reduced fat mozzarella cheese.
• Salad + dressing (lettuce, tomato, cucumber & onions) - 80 cals
Snack:
• 2 teaspoons peanut butter - 110 calories
• One slice Granary toast - 110 cals
Dinner:
• Salmon Steak (Medium steak grilled with dried herbs) - 200 calories
• Mashed potatoes - 150 cals
• Steamed vegetables - 80 cals
Total Calories = 1560 healthful calories
So this may give you some idea’s for healthy meals and their caloric values. Use the food lists I gave you to shop from and build your meals.
Keep making healthier choices.
Your friend in fitness,
Kelli
www.KelliCalabrese.com
www.ArgyleBootCamp.com
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