In today’s busy world, the reality for many of us is that we have to eat on the go. Many busy people trying to stay healthy turn to smoothies as a solution for eating on the go. So the question remains, is this a kind solution for healthy living or not?

There is really no straight answer to this question because it depends where you get the smoothie and what ingredients are used to make it. Smoothies in many retail shops are made with added sugars, pre-sweetened fruit, high-fat yogurt/ice cream and unhealthy toppings. However, if you love your smoothies and want some tips on making them healthier, I invite you to read on…

1)    Only use low-fat plain yogurt in your smoothies. The added sugars in flavored yogurts are unnecessary calories because the natural sweetness from the fruit is enough to make most smoothies sweet. But if it’s still not sweet enough for you, a teaspoon of honey should do the trick!

2)    Use only fresh or frozen fruit in your smoothies that has not been pre-sweetened. Read labels carefully because often berries and other frozen fruit have sugars added before they are frozen.

3)    Add crushed ice to your smoothies before blending. The crushed ice will make the yogurt have a thicker consistency, more like ice cream without adding any extra calories or diluting the taste. You get a better smoothie with fewer calories – a win win!

4)    Make your smoothies at home. Investing in a good blender will save you money over time since smoothies can cost upwards of $5 each. Plus, making them at home assures you of exactly what’s being put into your smoothie. Make a large amount at once and store in single-serve containers because they can stay in the refrigerator for up to three days for a quick grab-and-go snack.

So start your blenders and enjoy! I’d love to hear your smoothie secrets!

Delicious, Underutilized Oatmeal!

In my last post, we discussed how many eggs you should be eating and what your safe levels of cholesterol should be. Now what if I told you there was an actual breakfast food that could reduce cholesterol? Yes, it’s oatmeal! Oatmeal magically reduces the amount of LDL or ‘bad’ cholesterol in your body.

Oatmeal’s other fun factor is that it makes you feel full a lot longer, making it easy to reduce your calorie intake just by exchanging your normal greasy breakfast with this one-bowl wonder. Plus, it can be easily portable and a quick snap to prepare, making it a great option to bring to work.

But how do you jazz up something that may at times remind you of dismal force-feedings as a child? Lots of different toppings can make your oatmeal more fun, and they all allow you to change it up so you don’t get bored by monotony. A little goes a long way, so here’s a list of the ingredients you could use for your next bowl of oatmeal:

• Fruit: bananas, peaches, pears, strawberries and mangoes
• Dried fruit: apricots, dates, cherries, mangoes
• Fruit preserves
• Yogurt
• Honey, maple syrup, brown sugar
• Crushed nuts
• Melted dark chocolate bits
• Spices: cinnamon, pinch of nutmeg, a drop of vanilla extract
• Coffee: French Vanilla, Almond Mocha

Mr. Breakfast, a wonderful site that lists all sorts of breakfasts (not all of them healthy bear in mind) put together a top-ten list of reasons to eat oatmeal. Visit their site [1] for the full list.

Sources:

[1] http://www.mrbreakfast.com/article.asp?articleid=27

A salad always adds color to packed lunches

It seems like every day is a rush for the average American family, so packing a lunch each day can be overwhelming and  another “to-do” to add to your inevitably long list.  However, making a packed lunch is simply one of the most significant things you can do for the environment, your wallet and your health.  Packing your own lunch can reduce the styrofoam and other trash from store/restaurant take out lunches.  We all need to do our part to reduce waste, not to mention saving a lot of money that would otherwise be wasted on packaging and food delivery costs.

Pack Lunches In The Evening

So how can you find the time to pack your own lunch as well as your family’s lunch? The trick is all in the timing. Always pack tomorrow’s lunch at the same time you’re making today’s dinner. This way, all of your kitchen chores are done together.  Try to use the some of the same ingredients for your lunch and dinner. If you are making pasta and vegetables for dinner, cut a few extra vegetables, add some lettuce and make a salad for lunch. You’ll save on prep time, and you’ll also only have to clean the kitchen once instead of twice!

Pack Leftovers

If you are lucky enough to have a refrigerator and microwave in your work place, you can always take leftovers for lunch. This will also help enforce portion control at dinner as an added bonus. Simply prepare your dinner, but before serving it, put aside enough for lunch the next day and store it in the refrigerator so it starts to cool. This way, you won’t be tempted to eat more than you really need at dinner, plus your lunch will be all ready for the next morning!

Buy Precut Vegetables & Quick Prep Foods

Buying precut vegetables like broccoli, lettuce, carrots, etc…  that are widely available in supermarkets can save you an abundance of time in the kitchen. Just throw a inch of pre-cut vegetables together for a salad, and your lunch will be complete. Another suggestion is to buy healthy, prepared foods that are quick and easy to transform into a delicious lunch, such as packaged humus, which you can add to pita bread with some veggies, or canned salmon, which you can add to precut lettuce and have as a salmon salad. Other quick to-go ideas include hard boiled eggs, cottage cheese mixed with fruit, peanut butter and jelly sandwiches  and non-fat yogurt mixed with granola and fruit. All it takes is a little thinking out of the box to be able to put a great meal into your lunch box !

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Berries go well with frozen yogurt!

Frozen yogurt is all the rage right now ^[1], especially with so many new types, brands, flavors, and stores being introduced. It’s cold, delicious and nutritious, but it can also pack a lot of sugar and hidden calories, as well as artificial ingredients. Today I’d like to discuss the pros and cons of frozen yogurt to help you decide if it’s the best dessert for you.

Grocery vs Store-Bought Yogurt: Health Benefits

Not every yogurt is created equal. Grocery or supermarket frozen yogurt is very inferior to most yogurt-shop varieties, as most commercial yogurts are subjected to heat, which kills the beneficial bacteria ^[2]. Eating the beneficial bacteria in the more tart frozen yogurt brands, such as Pinkberry and Red Mango (called probiotics, also in regular, non-frozen yogurt), helps your digestive system process food. But beware because not all frozen yogurt brands contain these special live bacterias, so if you are not sure, ask the store! More often than not, because live active cultures are such a health benefit, the yogurt store will advertise them in their product.

Fat-Free, Low-Fat or Low Calorie?

I think the fat-free hype has gone a little too far. It’s the natural way of the world that ‘calories in’ has to be less than ‘calories out’ for a person to lose weight. Many fat-free items are packed with calories because manufacturers need to add so much sugar to maintain the pleasant taste since they’ve removed all the fat. The other alternative to adding all that sugar is adding artificial sweeteners, which is just as unhealthy. My recommendation is to pick a lower calorie, natural yogurt with as little sugar as possible, and if you want to satisfy your sweet tooth, order fresh fruit like mangoes, pineapple, berries, or what ever you fancy.

Watch Your Stomach

Frozen yogurt can leave many feeling bloated and cause flatulence and discomfort for people. It’s often made with a lot of air, but different brands affect people differently, so you have to try what’s best for you. If you do have a sensitive stomach, I definitely recommend the ones that include the live bacteria cultures, as these will aid in digestion.

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^[1] - http://www2.tbo.com/content/2010/sep/02/yogurt-places-are-popping-up-all-over-tampa/news-breaking/

^[2] - http://findarticles.com/p/articles/mi_m0675/is_n6_v8/ai_9223152/

Which will triumph in this bizarre turn of events?

One of the most interesting nutritional health questions I’ve heard these past few weeks was posed to me by my young son. He asked: “What’s better for you, fruit or vegetables?”  This is not a simple question to answer, and I love how my son’s inquiry has offered me something new and challenging to think about and now share with you.

Because a lively argument is so much fun, let’s do this debate style and hear from each side of the table, point by point. We should also clearly identify what’s considered to be a fruit and what’s a vegetable.

Though tomatoes, bell peppers and eggplants are technically fruit, they are eaten more as vegetables as part of things like salads, cooked dishes, so we’ll just eschew any botanical conventions for now and count them in the vegetable group.

By Price

A vegetable refers to any leafy part or root/bulb/stem of the plant which is edible, making vegetables far superior to fruit in terms of price. Seriously, any category which offers membership to entire heads of cabbage will not lose out to the common melons of the same volume. Seasonal prices and tougher growing restrictions make fruit more expensive by the pound [1].

Winner: Vegetables

By Toxicity

Fruit doesn’t contain as many toxins and anti-nutrients as vegetables do (culprits include enzyme inhibitors and trace amounts of cyanide[2]). However, fruit only holds a tentative lead since there’s a growing concern about genetically modified fruit and pesticides, so we can’t be sure. Your best bet? Buy organic.

Winner: Fruit

By Acidity

Food acidity is a concern for many people, especially those who suffer from irritable bowel syndrome or easily get upset or gassy stomachs. Fruit is much more acidic than vegetables, so veg wins this round.

Winner: Vegetables

By Antioxidant Content

This category is actually dependent on what kind of fruit or vegetable is being compared, so we shouldn’t leap to conclusions. However, it is true that the clear forerunner in antoxidant count nowadays is the blueberry, so fruit wins this round.

Winner: Fruit

By Preparation Time

The rule of thumb is that the longer you cook something, the more nutrients you lose. In this case, unless you’re making a jam preserve, fruit often retains most of its nutrients while vegetables suffer from slow-cooking. But then again, it’s all up to you. You might even decide to serve your vegetables fresh and at the end of the meal, Italian style.

Winner: Tie

What do you think about the good food war? There’s no clear winner here, and I think the perfect diet really does need both to achieve balance. Let me know by leaving a comment below.

[1] http://thehappyhospitalist.blogspot.com/2010/03/shopping-cart-full-of-fruit-and.html

Fact: Animal meat is a source of complete protein.

Fact: Soybeans and soy are also a complete source of protein.

Soy is a very healthy superfood

What are complete proteins? Wikipedia defines complete or whole proteins as “a source of protein that contains an adequate proportion of all of the essential amino acids for the dietary needs of humans.” Soy’s complete proteins are similar in composition to egg whites and milk protein and are also easy to digest.

Soy is also low in saturated fat and contains zero cholesterol. It’s important to keep your cholesterol count low as it can clog your arteries and put you at risk for heart disease, a major killer. Soy is also a great source of fiber, which is key for a healthy digestive system and can actually help lower cholesterol.

There is one caveat with soy for certain women. Soy can act like a pseudo-estrogen. If you are a breast cancer survivor or have a history of breast cancer in your family, you have probably already been advised to stay away from any medications containing estrogen or estrogen-like hormones, such as birth control pills, because they can increase the risk for breast cancer in people who are already prone to the disease. Because soy can act like a pseudo estrogen, breast cancer survivors and those with a genetic disposition for breast cancer should avoid eating large amounts of soy for the same reasons they should stay away from hormone pills. That being said, aside from this caveat, soy is a very healthy super food.

Soy foods are available in many different forms. You can try tofu, which comes silken, firm, or extra firm. Tofu is a fermented soy product that has barely any taste. Instead, it takes on the taste of whatever flavors are added to it, which makes it very versatile. Edamame is also a great way to enjoy soy. Edamame is simply whole soybeans that can be eaten directly out of the pod. Soymilk is another suggestion that also provides a great alternative to milk, especially if you are lactose intolerant. There are many soymilk brands on the market, but I recommend the ones found near the regular milk that come refrigerated for the best taste.

Got Soy?

Have you got soy in your pantry? Let me know by leaving a comment below.

There are now a lot of recipes with turkey bacon as an ingredient.

I once met a vegetarian who told me, with a rapturous expression on her face, that the only meat she missed since going vegan was bacon. For many people bacon represents the best in taste and the worst in health. Sweet, sugary, honeyed and dripping in fat, ordinary bacon is just one recipe for either heart failure or diabetes. But my family still ate it occasionally, until the day I discovered turkey bacon.

Tasty Alternative

Turkey bacon is delicious. It’s lower in fat, but can be found cured, uncured, smoked or made into strips just like your regular pork bacon. Cured turkey bacon made from dark meat can even be 90% fat free. However, if you have a recipe that normally calls for frying bacon in its own drippings, you need to reduce the cooking time as turkey bacon doesn’t contain enough fat to do that, and you may end up drying out your dish.

Fat Content

Whereas 2 strips of turkey bacon can range from 2.5 to 4 grams of fat, the same amount of regular pork bacon is usually around 9 grams of fat.

Caloric Content

2 strips of turkey bacon equal about 60-70 calories; 2 strips of regular bacon equals about 100 calories.

Sodium Content

Unfortunately, turkey bacon and other turkey products may contain twice the amount of sodium as its pork equivalents. Try to check the nutritional information when buying, and always go for the reduced sodium variety if you can find it.

Nutritional Content

Turkey bacon is a healthy alternative.

Turkey is an excellent source of protein and B vitamins, especially B3 and B12. It is low in carbohydrates as well as fats. All poultry

meat has beneficial amounts of phosphorous and potassium. Interestingly, dark poultry meat contains twice as much iron and zinc as light poultry meat. Turkey also contains over 33 percent more zinc than chicken; face it, would you really eat chicken bacon? It just doesn’t sound tasty.

For the Food Nerds:  Turkey Bacon Nutrition Facts

Water content (grams per 100g) 32.6
Calorie content of food (kales per 100g/3.5oz) 382
Protein content (grams per 100g) 29.6
Fat content (lipids) (grams per 100g) 27.9
Ash content (grams per 100g) 6.8
Carbohydrate content (grams per 100g) 3.1
Dietary Fiber content (grams per 100g) 0
Sugar content (grams per 100g) 0

Mineral Nutrition in Turkey Bacon:

Calcium (Ca) content (mg per 100g) 9
Iron (Fe) content (mg per 100g) 2.11
Magnesium (Mg) content (mg per 100g) 29
Phosphorus (P) content (mg per 100g) 460
Potassium (K) content (mg per 100g) 395
Sodium (Na) content (mg per 100g) 2285
Zinc (Zn) content (mg per 100g) 3.03
Copper (Cu) content (mg per 100g) 0.15
Manganese (Mn) content (mg per 100g) N/A
Selenium (Se) content (µ per 100g) 25.8

Vitamin Nutrition in Turkey Bacon:

Vitamin C (Ascorbic Acid) content (mg per 100g) 0
Thiamin content (vitamin B-1) (mg per 100g) 0.06
Riboflavin content (vitamin B-2) (mg per 100g) 0.24
Niacin content (vitamin B-3) (mg per 100g) 3.53
Pantothenic Acid content (vitamin B-5) (mg per 100g) N/A
Vitamin B-6 content (mg per 100g) 0.32
Folate content (µg per 100g) 9
Folic Acid content (µg per 100g) 0
Food Folate content (µg per 100g) 9
Folate content (DFE per 100g) 9
Vitamin B-12 content (µg per 100g) 0.36
Vitamin A content (µg per 100g) 0
Vitamin A content (Int. Units, IU, per 100g) 0
Retinol content (µg per 100g) 0
Vitamin E (alpha-tocopherol) content (µg per 100g) 1.03

What’s Shakin’ Bacon?

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The benefits of olive oil have been proclaimed far and wide. Even if you are already aware of some of them, this list goes through the most interesting facets of olive oil. If you aren’t a fan of olive oil already, I think this post may more than convince you to incorporate olive oil into your diet.

1. There Are 4 Types of Olive Oil

Use olive oil as much as possible.

Olive oil is made by pressing the core of olives to extract the oil, and extra virgin olive oil is made with the first press. Because olive oil is expensive, it’s often used sparingly to drizzle over carpaccio, bruschetta and other Italian delicacies or salads where the oil can really be tasted. When looking for quality “E-V-O-O,” go for the cold pressed variety, as heat can change the taste.

The second type, virgin olive oil, is a bit more acidic and good for when you want a tart flavor for pomodoro sauces or maybe even a quick pasta with fresh tomatoes, lemon juice and a good Parmigiano Reggano.

Pure olive oil, despite its name, is actually a blend of refined leftovers from the virgin olive oil extraction process and virgin olive oil. It’s cheaper, so it’s best for frying.

Light olive oil is actually the worst quality, so watch out for bottle labels that say ’100% pure olive oil.’

2. Olive Oil is the Only All-Natural Vegetable Oil
Olive oil is the only vegetable oil that can be consumed as is, ready to be consumed fresh and straight from the olive press. No heat or chemicals are required in the extraction process, so if you buy extra virgin or virgin olive oil, you should feel safe with the quality of the final product.

3. Olive Oil is Rich in Vitamins
Olive oil is a rich source of vitamin A, B-1, B-2, C, D, E, K, iron and Omega-9 (oleic acid).

4. Olive Oil Helps Promote Beautiful Skin
In ancient Egypt, Greece and Rome, olive oil was known as the ‘beauty oil.’ Applied to the skin, it can lock in moisture, provide elasticity, promote a smooth and radiant complexion, soften cuticles and reduce dry, brittle nails. The fatty acids from the oil are absorbed into the skin and can give you a rosy Mediterranean glow.

5. Olive Oil Prevents Certain Types of Cancers
Researchers have found that olive oil can help prevent the spread of skin cancer, colon cancer and breast cancer by inhibiting tumor growth.

6. Olive Oil is Good For Digestion
I’m sure you or a relative have suffered from gallstones, ulcers or gastritis. You’ll be pleased to know that olive oil protects against all of them by helping the body secrete the right hormones, and by coating the stomach with a temporary, but effective lining.

7. Olive Oil Helps Alzheimer’s Sufferers
For many people Alzheimer’s is a terrible illness with devastating effects. Many Alzheimer’s patients who have switched to a Mediterranean diet rich in olive oil have made significant improvements, such as prolonging their lifespan and strengthening their brain function. Alzheimer’s is closely related to clogged arteries, which is due to cholesterol and saturated fats. Current medical research has actually that cholesterol is actually more harmful than fat. Naturally, olive oil, which completely lacks cholesterol, is a good choice for any health conscious individual, Alzheimer’s sufferer or otherwise.

Olive oil has no cholesterol.

8. Olive Oil Does Not Contain Cholesterol
The best benefit that you get from olive oil is that it is cholesterol-free.  A diet with olive oil lowers harmful LDL or “bad” cholesterol levels. It also has anti-inflammatory, anti-thrombotic, anti-hypertensive as well as vasodilatory effects.

9. Olive Oil Has The Healthiest Of Fats
Monounsaturated fat could be called olive oil’s middle name; the health buzzword that it’s most associated with. Diet with considerable monosaturated fat is linked with the reduction in the risk of coronary heart disease and the promotion of “good” HDL cholesterol.

10. Olive Oil Lowers The Risk Of Heart Attacks
The high polyphenol oxidant property of olive oil increases arterial elasticity, which reduces cardiovascular stress and the risk for a heart attack and stroke.

No, I Wasn’t Talking About Popeye’s Girlfriend
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Asparagus contains many vitamins & minerals.

Today’s power food under the microscopic spotlight is the mighty asparagus, the tightrope-balancing, one-act wonder of the nutritional world.

Asparagus is one of the most nutritious, well-balanced vegetables around, containing considerable vitamins and minerals that can supply what the body needs. You might never reach for a supplement again. For one, asparagus is a great source of folic acid. A 5.3 ounce serving of asparagus can provide 60% of the recommended daily allowance (RDA) for folacin.  Folacin is needed for blood cell formation, growth and the prevention of liver diseases. Folacin has also shown to play an important role in the prevention of neural tube defects like spina befida, which causes paralysis and death for 2,500 babies every year. So if you’re expecting children, make a note of this power food.

Asparagus is also low in sodium and calories which makes it ideal for dieters and the health conscious.

Below is a summary of the nutrition content of asparagus:

Low in calories, only 20 per 5.3 oz. serving, less than 4 calories per spear

Contains no fat or cholesterol

Very low in sodium

A good source of potassium

A source of fiber (3 grams per 5.3 oz. serving)

An excellent source of folacin

A significant source of thiamin

A significant source of vitamin B6

One of the richest sources of rutin, a compound which strengthens capillary walls

Contains glutathione (GSH)

How To Cook Your Asparagus

Asparagus can be prepared in many ways to preserve its nutrients. Here are some cooking tips:

Stovetop

Saucepan or Steamer: Cook fresh asparagus in a small amount of boiling water until tender. Fresh asparagus will be crisp-tender in 5 to 8 minutes

Frying Pan

Place a strip of folded aluminum on the bottom and up the sides of the pan, extending over the edges. Bring water to a boil; add asparagus spears and cook, uncovered, until crisp-tender, 3 to 5 minutes. Use foil strips to gently lift the spears to a serving dish.

Double Boiler or Percolator

Asparagus is a good source of potassium.

To steam asparagus in an upright position, fasten the stalks into a bundle using a band of foil or string. Stand the stalks upright in the double boiler or percolator with the tips extending an inch or more above the boiling, salted water. (A glass cooking vessel works best.) Cover and cook until tender for 5 to 8 minutes.

Stir-Fry

Cut spears diagonally in 1/2 inch pieces, leaving tips whole. Stir-fry pieces in butter or hot oil, in a skillet or wok at medium high heat. Stir constantly until tender-crisp, 3 to 5 minutes.

Microwave

Fresh Asparagus:

Microwave fresh asparagus by placing one pound in a microwavable baking dish or serving bowl. If cooking whole spears, arrange with tips in center. Add about 1/4 cup water and cover tightly. Microwave at 100% power for 4 to 7 minutes for spears, 3 to 5 minutes for cuts and tips. Stir or turn halfway through cooking time.

Frozen Asparagus:

Microwave frozen asparagus in a covered microwavable baking dish with 2 Tablespoons of water. Cook at 100% power for 4 to 7 minutes, stirring or rearranging once.

Canned Asparagus:

Drain all but 1 Tablespoon of liquid, and microwave at 100% power for 2 to 4 minutes, stirring once halfway through cooking time.

Got Time to Spear?

If you do, I’d love to hear your comments below.

Tomatoes are good for the body.

Tomatoes are a wonderful fruit, and are essential to any weight loss regimen. Say you decided to have steak and potatoes for dinner, but you want to lose weight. You eat a half portion of what you were originally planning to eat, but you replace the remainder with insalata caprese, a delightful salad of tomato slices, paper thin mozzarella cheese and fresh basil leaves. Voila! You’re on your way starting your healthy diet!

Tomatoes can’t be beat for versatility. You can eat them raw, add them to a salad, put them in your sandwich, make them into pasta sauces and pizza toppings, and toss whole or pureed into soups and stews, or even make them into juice. They’re cheap too, and can even be grown at home. Normal garden tomatoes are easy to grow on the vine, but cherry tomatoes are harder to cultivate.

Tomato Nutrition Facts

A tomato contains vitamin C, vitamin A, potassium and iron. It also packs a lot of lycopene, which is responsible for the tomato’s bright red color. It is a fundamental antioxidant that a body needs to fight off many diseases and health complication.

Anti-Carcinogenic & Lycopene-Rich

Tomatoes have anti-cancer properties.

One benefit of lycopene is that it’s able to help stop the formation of cancerous cells within our bodies. Lycopene neutralizes the free radicals that cause cell damage too.

Research has proven that tomatoes are effective in the prevention of prostate, colon, stomach, rectal, stomach, lung, breast and endometrial cancer. A more recent study shows that eating tomatoes can assist elderly people in their quest to maintain a more active lifestyle.

Freshly picked tomatoes are the most nutritious. Based on the Food and Nutrition Research Institute’s Food Composition Table (FCT), if you have ½ cup fresh tomato (40g) as your appetizer for your lunch and dinner, you will be consuming 10.8 calories, 0.36g for protein, 0.12g for fat, 12.4mg for calcium, 10.4mg for phosphorus, 0.4mg for iron, 152mg for beta carotene, 0.02mg for thiamin, 0.012mg for riboflavin, 0.24mg for niacin, and 13.6mg for Vitamin C.

Surprisingly, even cooking tomatoes can help make them even more nutritious. For example, tomatoes cooked in olive oil are even easier to absorb nutrients like lycopene from, so don’t feel guilty when you eat pasta slathered in tomato sauce (but do minimize the salt).

Go Alternative

You can exchange a lot of unhealthy things in your diet with tomato-based alternatives, such as salsa instead of cheese dip, or tomato sauce instead of a fattening cream-based sauce. I find that tomatoes are also excellent for sealing in juices, such as when I’m steaming a nice white fish like cod. For hot summer nights, nothing beats a cold tomato gazpacho. Let your imagination run riot!

Got Tomato On Your Mind?

If you haven’t made a comment, don’t lag behind – ketchup!