5 Healthy Substitutes

(And 5 Healthy Substitutes)

The world of fitness and weight loss is often confusing, with contradictory information swirling about. I'm going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It's a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You'll be thinner, healthier and won't have greasy fingers.

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don't be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you'll lose that bloated feeling that high carbohydrate meals give you.

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life's Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don't contain preservatives to prolong shelf life.

Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Do-Not-Eat #4: White Rice
I'm sure by now you've heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won't sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

Try This #5: Fruit
Don't turn to artificial sweeteners to get your sweet fix, instead turn to nature's wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body - so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Feeling Blue?

If you're feeling depressed or stressed then studies show that you're probably going to overeat. And when you gain weight from overeating you'll end up feeling more depressed and stressed.

How is this vicious cycle broken?

With a consistent and challenging exercise routine.

Sprouted Grain French Toast

Just because you gave up white bread and sugar doesn't mean that you can't enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

Here's what you need...

• 5 slices cinnamon raisin, sprouted grain bread
• 1 cup egg whites
• 6 oz fat free, Greek yogurt
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• dash of salt
• Optional: additional fat free Greek yogurt and pomegranate seeds for topping.

1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.

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Invest in Yourself Today

As a registered nurse I view weight loss as a medical intervention.  There are many reasons to lose weight and make changes in your life-style for healthy eating with foods that support your unique nutritional needs.  You can reduce blood pressure, prevent or manage diabetes, reduce cholesterol and risk for stroke and heart attack, reduce inflammation throughout your body, regain your ability to move comfortably, improve your gut health and feel better about yourself.  Invest in yourself today! 

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7 Reasons Kale is the New Beef

Written by Jill Ettinger

Like the saying goes, the only constant is change. We may resist it all we want, but Time and its inevitable evolution of everything in its path is unaffected by our attempts to stop it. The resulting trajectory of humanity's nascent ascent appears to be positioning itself to sweep us into progressive new times, especially where our food choices are concerned, as nearly 7 billion people are now standing on the little scraps of land that we share with some 55 billion rather large animals raised for food each year. (As another famous saying goes: This town ain't big enough for the both of us.) So, beef (and all factory-farmed meat) may be going from rib-eye to relic as we transition to a greener world... literally -- as in leafy, green vegetables.

Environmentalists cite meat production as one of the biggest contributors to global warming, and the USDA's new food pyramid(MyPlate) suggests the healthiest choice is making vegetables and fruit the biggest part of every meal by reducing consumption of animal proteins. Kale is far more nutritious than other leafy greens, but these seven reasons why it is such an important futurefood may just surprise you.

1. Anti-inflammatory: Inflammation is the number one cause of arthritis, heart disease and a number of autoimmune diseases, and is triggered by the consumption of animal products. Kale is an incredibly effective anti-inflammatory food, potentially preventing and even reversing these illnesses.

2. Iron: Despite the myth that vegetarians are anemic, the number of non-vegetarians with iron-deficiencies is on the rise. Per calorie, kale has more iron than beef.

3. Calcium: Dairy and beef both contain calcium, but the U.S. still has some of the highest rates of bone loss and osteoporosis in the world. Kale contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the body than dairy.

4. Fiber: Like protein, fiber is a macronutrient, which means we need it every day. But many Americans don't eat nearly enough and the deficiency is linked to heart disease, digestive disorders and cancer. Protein-rich foods, like meat, contain little to no fiber. One serving of kale not only contains 5 percent of the recommended daily intake of fiber, but it also provides 2 grams of protein.

5. Omega fatty acids: Healthy fats play an important role in our health, unlike the saturated fats in meat. A serving of kale contains 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids.

6. Immunity: Superbugs and bacteria are a serious risk to our health. Many of these come as a result of factory farm meat, eggs and dairy products. Kale is an incredibly rich source of immune-boosting carotenoid and flavanoid antioxidants, as well as vitamins A and C.

7. Sustainable: Kale grows to maturity in 55 to 60 days versus a cow raised for beef for an average of 18-24 months. Kale can grow in most climates and is relatively easy to grow at home or on a farm. To raise one pound of beef requires 16 pounds of grain, 11 times as much fossil fuel and more than 2,400 gallons of water.

Keep in touch with Jill on Twitter @jillettinger

Sources:

http://www.peta.org/issues/animals-used-for-food/meat-wastes-natural-resources.aspx
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2
http://www.irondisorders.org/iron-deficiency-anemia
http://www.ellenskitchen.com/faqs/calcium.html
Image: Steven Jackson Photography

http://www.huffingtonpost.com/organic-authoritycom/7-reasons-kale-is-the-new_b_992633.html

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List of Foods with Sodium Content

Photo Credit Salt Shaker on Table- Portrait image by kellykramer from Fotolia.com

By Claudia Collins

Processed Foods

According the American Heart Association, the average American consumes 3,436 mg sodium daily. Up to 75 percent of the sodium ingested in diets comes from salt added by the manufacturers, whereas only 15 percent comes from salt added in cooking or at the table. Generally, processed and packaged foods have the highest sodium content. A slice of American processed cheese contains 406 mg of sodium and a cup of cereal may contain up to 350 mg of sodium.

Meats and Smoked Foods

Cured meats, processed meats, cold cuts, smoked meats, hot dogs, sausage, bacon, smoked salmon, Canadian bacon, and fish canned in oil or brine are meats high in sodium and should be limited or avoided. A 3 oz. serving of
Canadian bacon contains 1,197 mg of sodium, a hot dog contains 600 to 800 mg of sodium and a large piece of beef jerky contains 438 mg of sodium. Shellfish often contains large amounts of sodium; for example, a 3 oz. serving of shrimp contains 119 mg of sodium.

Fast Food

One fast-food meal can easily provide more than the 2,300 mg of sodium, which is the recommended total daily maximum for healthy adults. According to a study conducted in New York City, Christine Johnson of the New York City Health Department and colleagues found that about 57 percent of fast-food entrees exceed the 1,500 mg level. According to their study, only one in 36 purchases of main entrees met the FDA "healthy" sodium limit of 600 mg for meals.

Food Additives

Be a label reader. Food additives such as monosodium glutamate, baking soda, baking powder, disodium phosphate, sodium alginate, sodium benzoate, sodium hydroxide, sodium nitrite, sodium propionate and sodium sulfite all increase the sodium in the foods to which they are added. These additives may not always taste salty and people are often surprised to learn that many cereals, cake mixes, puddings, muffins, ice cream and yogurt have high sodium contents because of this.

Soups and Sauces

Prepared soups are a major culprit for hidden sodium. One cup of chicken noodle soup contains 1,160 mg of sodium. Dr. Rachel Thompson of the World Cancer Research Fund has warned that people could increase their risk of stomach cancer by regularly eating soup with a high sodium content. Sauces are also a major source of hidden sodium. Consider this: 1/2 cup of alfredo sauce contains 1,080 mg of sodium; 1/2 cup of spaghetti sauce contains 848 mg of sodium; and 1/4 cup of enchilada sauce contains 310 mg of sodium.

References

• MedPage Today: Hold All Sodium After a Fast Food Lunch
• American Heart: Sodium (Salt or Sodium Chloride)
• Alsosalt: Sodium Content in Foods
• Department of Health and Human Services: Dietary Guidelines for Americans
• Nursing Times: Hidden Salt in Soup May Increase Risk for Stomach Cancer

Article reviewed by Brian Peters Last updated on: Sep 12, 2011

Read more: http://www.livestrong.com/article/248318-list-of-foods-with-sodium-content/#ixzz1boFmBdSJ

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Probiotics and Greek Yogurt

Photo Credit yogurt with cherries image by Elke Dennis from Fotolia.com

By Claudia Collins

Overview

According to SPINS, a market-research firm for natural foods, the sales of Greek-style yogurt increased by 51 percent in 2009. Probiotics have been defined by the U.S. Food and Agriculture Organization (FAO) as "live microorganisms administered in adequate amounts which confer a beneficial health effect on the host." Some probiotic foods date back to ancient times, such as yogurt and other cultured milk products.

Significance of Greek Yogurt

Greek yogurt, sometimes referred to as strained yogurt, is growing in popularity in the United States. Greek yogurt is higher in protein, lower in carbohydrates, thicker and creamier and lower in sodium content than regular yogurt, according to Dr. Christie Leong, M.D. Greek yogurt contains about double the protein and half of the carbohydrates and sodium of American-style yogurt. While both American and Greek yogurt contain probiotics, Greek yogurt is more concentrated and therefore has a higher percentage of probiotics.

Benefits of Probiotics

Probiotics are live microorganisms that may be found in fermented foods such as yogurt, sauerkraut, kefir and buttermilk. Probiotics means "for life." The most familiar probiotic-containing food in the U.S. is yogurt. According to the Council for Agricultural Science and Technology (CAST), the potential gastrointestinal health benefits of probiotics include helping to alleviate diarrhea, constipation, inflammatory bowel disease, ulcers, allergies and lactose intolerance. Probiotics may also enhance immune function and protect against colon and bladder cancer.

Friendly Bacteria

All bacteria are not harmful. A diverse and abundant bacteria population supports the gastrointestinal system. It is estimated that 10 trillion bacteria live in a healthy gastrointestinal system. Probiotics are sometimes referred to as "friendly" or "good" bacteria. Friendly bacteria are vital for three main purposes: ensuring proper digestion and absorption of nutrients, ensuring proper development of the immune system and protecting against microorganisms which cause disease.

Theories/Speculation

Research studies are ongoing to explore how probiotics can benefit gastrointestinal health. Studies are being conducted to determine if probiotics could be helpful in preventing kidney stones, treating antibiotic-resistant bacteria, treating infectious diarrhea, treating diarrhea in undernourished children in third world countries, preventing stomach and respiratory infections that commonly occur in daycare, preventing tooth decay and periodontal disease, and preventing inflammatory bowel diseases such as Chron's disease and ulcerative colitis, according to CAST.

Considerations

There is limited evidence of the benefits and uses of probiotics, according to the National Center for Complementary and Alternative Medicine. Always be sure to discuss any alternative or complimentary medicine practices that you are using with your doctor or health care provider. Persons with immune disease need to take special precautions when using probiotics, especially in the supplement form. When considering which yogurt to buy, both standard and Greek have benefits and both are healthful alternatives to high calorie desserts.

References

• US Probiotics: What are Probiotics?
• Council for Agricultural Science and Technology: Probiotics--Their Potential to Impact Human Health
• HealthMad: What are the Health Benefits of Greek Yogurt vs. Regular Yogurt?
• "American Journal of Clinical Nutrition": Yogurt and Gut Function
• National Center for Complementary and Alternative Medicine: An Introduction to Probiotics

Article reviewed by demand32474 Last updated on: Jun 14, 2011

Read more: http://www.livestrong.com/article/257915-probiotics-greek-yogurt/#ixzz1boDr8DCs

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Nutrition: Fruit and Vegetable Colors

Photo Credit Vegetables and Fruits image by Piter Pkruger from Fotolia.com

By Claudia Collins

Overview

According to the Produce for Better Health, PBH, it is no longer enough to eat your "greens." Nutrition and health researchers are learning that eating your blues, reds, yellows, oranges, purples, and even whites are also important for your health. An easy and fun way to remember to eat your fruits and vegetables is by thinking of eating the different colors of the rainbow. This ensures giving your body a wide range of valuable nutrients like fiber, folate, potassium, and vitamins A and C. In addition to these nutrients, fruits and vegetables are filled with disease-fighting chemicals known as phytochemicals.

Phytochemicals

Phytochemicals are healthful chemicals found in fruits and vegetables. Phytochemicals may be referred to as antioxidants, flavonoids, isoflavones, carotenoids, allyl sulfides, and polyphenols. Phytochemicals are responsible for giving fruits and vegetables their color. According to the Center for Disease Control and Prevention, CDC, research has shown that eating these powerful nutrients may strengthen the immune system and decrease the risk of certain cancers, type II diabetes, stroke, high blood pressure, and cardiovascular disease. Phytochemicals often work together, so it is important to choose fruits and vegetables from all the color groups.

Red Fruit and Vegetables

Examples of red fruits and vegetables are red grapes, pomegranates, raspberries, strawberries, watermelon, pink or red grapefruit, tomatoes, beets, radishes, red peppers, rhubarb, cherries, cranberries and red apples. Lycopen and anthocyanins are both powerful antioxidants that give the red group their color. These phytochemicals are thought to reduce the risk of certain cancers, especially prostate cancer. They are also linked to heart health and prevention of lung disease. Lycopene and anthocyanins also help to maintain memory function and urinary tract health and fight off infections as well.

Green Fruits and Vegetables

Green fruits and vegetables include foods such as kiwi fruit, honeydew melon, avocado, broccoli, spinach, artichoke, zucchini, lettuce, celery, asparagus, edamame, okra, kale, turnip greens and peas. Phytochemicals found in green foods include lutein, zeaxanthin and indoles and are thought to help prevent cataracts and age-related macular degeneration. They also assist to speed up the action of enzymes that break down carcinogens as well as strengthen bones and teeth.

Orange and Yellow Fruits and Vegetables

This color category contains fruits and vegetables such as sweet potatoes, cantaloupe, grapefruit, mango, yellow peppers, corn, pineapple, carrots, butternut squash, peaches, pumpkin, apricots, tangerines and oranges. Phytochemicals found in this group include carotenoids and bioflavonoids, which help maintain the immune system, slow aging, prevent heart disease, protect against cancer and improve vision health.

White and Tan Fruits and Vegetables

This is often the forgotten color group, yet whites are important, too. Examples from this group are bananas, mushrooms, onions, parsnips, potatoes, cauliflower, garlic, jicama, ginger and turnips. Anthoxanthins, which are in the white/tan group, may help lower cholesterol, lower blood pressure, and prevent heart disease. Allicin, which has been found to have anti-tumor effects and may especially decrease risk of stomach cancer, is also found in this group.

Purple and Blue Fruits and Vegetables

This group includes foods such as purple cabbage, blueberries, blackberries, black grapes, raisins, eggplant, plums, prunes and figs. Anthocyanins, phenolics, resveratrol may reduce the risk of cancer, stroke and heart disease, as well as improve memory and promote healthy aging.

References

• American Cancer Society: Phytochemicals
• Your Mother Was Right! Eat Your Fruits and Vegetables
• Healthy Dining
• Produce for Better Health Foundation: Why Scientist Are So Excited
• CDC: Fruits and Veggies Matter

Article reviewed by Jason Dean Last updated on: Sep 28, 2010

Read more: http://www.livestrong.com/article/262977-nutrition-fruit-and-vegetable-colors/#ixzz1boGBG6Xr

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