Healthy Eating Inspirations

As stated in numerous posts before, eating healthy can be very challenging. Everything that can possibly help will. Even inspirational quotes. Below are 10 inspirational quotes to help motivate you to eat better:

1) “Never eat ingredients you can’t pronounce. Except quinoa, Always eat quinoa.”

2) “You are what you eat so don’t be fast, cheap, easy or fake.”

3) “One simple rule: If it came from a plant eat it; If it is made in a plant don’t.”

4) “Great abs are made in the kitchen.”

5) “Eat like you give a f**k.”

6) “Chocolate is made from cocoa, which is a tree that makes it a plant. Chocolate is salad.”

7) ” Fruit is fast food.”

8) “Good food is good mood.”

9) “Here’s a weight loss secret you can pin… There are no secret. Stop eating garbage and get off your a**.”

10) “Treat yo self!”

 

Happy Healthy Eating!

Eating On-The-Go Healthy Tips

Healthy eating on-the-go can be very difficult to do when everywhere you look there are temptations flying all around you. From fast food restaurants to sweets, how can somebody not want to choose those over healthier options? Below are 5 tips to help fight the temptation:

1) Pack healthy meals and snacks: Take along a healthy salad with a small container of dressing or fresh fruit, nuts, cut-up vegetables, and a small container of hummus or other dip – instead of pulling into the fast-food restaurants, full of unhealthy choices, that dot the interstate highways. If you’re facing a busy week at the office, make sure you have some fresh fruit on your desk to appease that afternoon sweet tooth.

2) Plan your restaurant meals: Almost every restaurant now posts its menu online. Today’s restaurants offer many choices. You can order grilled chicken without the sauce, roasted fish with a choice of vegetables, or a salad topped with grilled shrimp. When dining out, feel free to tell the server that you want your dressing or any sauce served on the side. Ask for brown rice, a plain baked potato, or a sweet potato instead of french fries.

3) Party smart: Contributing a platter of chilled shrimp or a quinoa-vegetable salad will guarantee you at least one healthy choice.

4) Drink water: Many people mistake hunger for thirst, and drinking a glass of water can often quell food cravings. Keep a bottle of water on your desk or in your car and drink from and refill it frequently. When traveling by air, take an empty water bottle and fill it from a fountain after you pass through security.

5) Eat two healthy meals a day: In the morning, have oatmeal and fruit or some scrambled eggs. At lunch, enjoy a big salad with grilled fish or sliced flank steak.

 

Happy Healthy On-The-Go Eating!

 

5 Healthy Foods That Healthy For You

We need to be careful with what we intake in our body’s. We might think it’s doing little to no harm when it’s actually doing a lot of harm.

1) Coffee Drinks: “Those fancy drinks can pack a big calorie punch, not to mention saturated fat and sugar,” warns Tara Gidus, RD, sports nutritionist and team dietitian for the Orlando Magic. In fact, a grande mocha drink will add 260 calories your daily count (by comparison, three Oreo cookies has 160 calories and 7 grams of fat).

2) Fat-free snacks: “When the fat’s removed, sugar and/or sodium are generally added,” says Libby Mills, RDN, a spokesperson for the Academy of Nutrition and Dietetics. So check the calorie counts and sugar grams—in addition to fat grams—on the label of your snacks before you indulge.

3) Vegetable chips: Even the baked varieties can still pack a lot of unwanted fat and calories. They are fine for a once-in-awhile treat, but don’t kid yourself that they are a truly healthy snack.

4) Diet soda: “They contain artificial sweeteners to achieve the same sweet, addicting taste as regular soda,” says Gidus. “And that not only keeps you coming back for more, but studies have shown they might be hindering your weight loss efforts by making you crave other sugary foods.” A better choice: brew your own herbal iced tea or add a splash of juice to sparkling water.

5) Salads: Of course, a salad can be one of the healthiest choices you can make—for a meal or a side dish. But be careful not to get fooled by anything that calls itself a salad. Taking a sprinkling of lettuce and veggies and then piling the bowl with high-fat, high-calories extras and topping it with creamy dressing can lead to a 1,000 calorie salad.

 

Happy Healthy Eating!

 

10 Rules To Live By To Eat Healthy In The Winter

“A plant-based diet—or any diet for that matter—needs to be diverse to be healthy.” say’s Michelle Pugle. She says that during the warmer months, she likes to eat fresh and raw vegetables while during the colder months she likes to eat more seasonal foods such as potatoes, apples, squashes, onions, beans and carrots. Doing so, she came up with two list (one by the week and one by the day) to keep herself and her family healthy all winter long.

By the week:

1) Commit to eating one meal sized salad every week: Make sure we are getting enough servings of fresh fruits and veggies

2) Commit to making one large veggie-filled soup each week: Need a little more sustenance? Add a veggie-filled sandwich and call it a meal. (You can feel like you are at your very own Panera Bread.)

3) Commit to eating 3 whole grain and assorted veggie stir-fry bowls each week: Stir-fry is quick, easy and so versatile

4) Commit to eating one fruit salad a week: Save your fruit salad for a special Sunday morning brunch side dish or after dinner dessert.

5) Commit to eating a veggie and dip plate each week: Adding a healthy and hearty dip to this plate increases my family’s chance of actually eating a bunch of sliced cucumbers, broccoli crowns, carrot sticks, celery sticks, sliced mushrooms and celery when it’s below freezing outside.

 

By the day:

1) Commit to at least one serving of raw fruit and vegetables each day: Simply keep your home, office, and bag stocked with one or more of your favorite snack-time fruits or vegetables. Apples, carrots, celery and pears are all convenient options that travel well. You can also use raw fruits and vegetables to make complete meals like pizza.

2) Commit to adding fresh lemon or lime juice to at least 2 glasses of water each day: Always have a few fresh lemons or limes on hand for squeezing into your water. This adds an instant dose of vitamin C, calcium and potassium.

3) Commit to eating something green and leafy to one meal each day: Whether it’s a piece of lettuce in your sandwich or wrap, a parsley garnish to salsa or some basil in a pasta sauce, keeping up with your fresh greens is essential to staying healthy this winter. Greens provide us with the following health benefits: they’re high in antioxidants, they help prevent illness and disease and they help improve cognitive functioning.

4) Commit to eating at least 4 different kinds of vegetables each day: For instance, you may have a mixed vegetable juice in the morning, lettuce and tomato on a sandwich at lunch and potatoes and onions with dinner. The key here is to get variety each and every single day.

5) Commit to cooking at least one balanced meal each day.

 

Happy Healthy Eating!

 

Holiday Smart Healthy Eating Tips

With the holidays right around the corner, the temptation of eating all unhealthy foods and desserts are at an all-time high! These simple tips will help keep you on track during these guilty pleasure holidays.Beth Smith, Registered Dietitian at Children’s Hospital says, “We actually have a little less structure and a little more celebration. She says simple strategies can help keep everyone’s diet in balance.

1) “Keep a small bowl of trail mix on the counter. All of those things that you might walk by and grab, you want those to be your healthiest options first,” said Smith.

2) Think small, as in small plates. It really does keep portion sizes down.

3) Dilute the drinks with seltzer and add in some fresh fruit. (Make sure there’s water on the table at every meal.)

4) Resist the urge to have seconds right away. Wait 15 or 20 minutes to give your brain time to signal that you are full.

 

Happy Healthy Holidays!

Healthy Eatings Habits to Copy from Europeans

According to yahoo.com, Europeans have a diets called the Mediterranean Diet which consists of lots of olive oil, nuts, red wine and lean protein. This diet is the most effective way to drop pounds and fight against heart disease. A study that came out April showed that the Mediterranean Diet has increased cardiovascular health.

Holly Anderson, MD. highly recommends including the following 5 foods into your diet for weight loss and a healthier diet:

1) Nuts – “Mix unsalted pecans, almonds, cashews and walnuts together and eat as a snack,” she said. “These nuts increase good cholesterol.”

2) Dark Chocolate – “Dark chocolate is associated with longevity,” she said. But stick to a chocolate bar that contains at least 70% cocoa.

3) Small fish – Tuna, halibut and swordfish — contain high levels of mercury. Healthier options are wild salmon, snapper, sardines, and anchovies because they’re rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease, cancer, and arthritis.

4) Colorful veggies – Eating a wide assortment of fruits and vegetables guarantees you’ll be getting key vitamins and minerals.

5) Extra virgin olive oil – Fat is essential for energy and keeping your skin and hair healthy. Extra virgin olive oil is perfect for dipping bread, providing taste and texture to salads and scrambling eggs.

 

Happy Healthy Eating!

How Healthy Is Your Salad?

Whenever we think of eating salads, there are always mixed emotions that goes with it. Some either love it, hate it or are afraid of it. One thing about salads is that they are never boring, you can do so many things with salads from fruit to fish to raisins. Below are 5 steps to help you fix your salad ways.

1) Too much or too little protein: like chicken plus cheese and hard boiled eggs. Protein is an essential salad component for several reasons—it boosts satiety, revs metabolism, and provides the raw materials for maintaining or building lean tissue, including both muscle as well as hormones, healthy hair, skin, and immune cells. But excess protein, beyond what your body needs, can prevent weight loss or lead to weight gain.

2) Not enough vegetable variety: Greens and veggies are the typical salad base, but if you’re keeping your selections narrow (just spinach or romaine) you’re missing out on important veggie benefits.

3) Too much or too little fat: Like protein, fat serves as one of the body’s building blocks. Fat is a major structural component of your cell membranes, brain, hormones, and skin. Healthy fats also reduce inflammation, boost satiety (so you feel fuller longer), and significantly up the absorption of fat soluble vitamins and antioxidants, which hitch a ride with fat to get transported from your digestive system into your bloodstream.

4) Skipping starch: Without any starch in a salad, you may wind up burning the protein you’ve added for fuel, which prevents the protein from being used for key maintenance and repair work.

5) Not enough seasoning: Easy ways to add flavor include: toss fresh herbs into the mix like basil, cilantro or mint; whisk herbs, spices and raw or roasted garlic into oil and vinegar, and add pre-seasoned ingredients, like herbed quinoa, pesto-slathered grilled veggies, or spicy guacamole.

 

Happy healthy eating!

 

Healthy Habits to Develop for Life

Adopting healthy eating habits is not as hard as people would be believe it could be. Dr. Lisa Young says “Consider brushing your teeth. Most of us regularly brush our teeth so the practice has become easier to sustain on a regular basis. [And] that is the goal of developing healthy eatings habits.”

Gretchen Rubin, author of Better Than Before, a book on habits, “I’ve realized that the secret to good habits — for nutrition, or anything else — is to know yourself. For instance, some people do better when they give up a temptation all together, others when they indulge in moderation … You have to think about what works for you.”

Below are 8 simple step to help you develop a better eating lifestyle:

1) Stock up on healthy foods (As mentioned in previous posts) : Buy whole grains instead of white bread products — oatmeal, brown rice, and whole wheat breads. Keep healthy protein options around — nuts and seeds, fresh turkey breast, and eggs.

2) Eat sitting down : When you eat meals while you are sitting down, you tend to eat more slowly, enjoy what you are eating, and may even end up eating less. When you eat standing, you often do not even realize that you are eating.

3) Drink water instead of liquid calories : Get into the habit of opting for water or flavored seltzers. They will keep you hydrated without providing any calories. Try drinking a glass of water before eating each meal or snack, and you may just end up eating less.

4) Snack on fruit instead of chips (As mentioned in previous post; you can eat snacks, just as long as they are good for you and your body in the long run) : The trick is to either know where to get fruit if you are out, or to stock it in your fridge, and bring it along if you are going to be out all day.

5) Eat a colorful salad or veggies every day : If you don’t love salads or are not in the mood, another way to get your veggies is to have a vegetable-based soup or to eat steamed or sautéed dressing.

6) Chew your food well : When we chew our food and pay attention to what we are eating, we eat more slowly, and usually end up eating less. It takes at least 15 minutes for our bodies to register that we are full.

7) Put leftovers away : When you see them laying around, you are more tempted to eat them even when you aren’t hungry.

8) Be true to yourself : It is so important to know yourself and recognize what works — and what doesn’t work — for you. (As mentioned in previous posts)

 

Happy healthy eating habits!

 

Kick-Start Your Morning with These Delicious Smoothies

The Food Network gives important tips on how to make a delicious smoothie in the morning without going overboard.

-Fight the urge to add every healthful ingredient into your smoothie. First, it may not come out as tasty as you’d like. Second, it may cause calorie overload. Instead, divide and conquer. Choose one or two superfoods to toss in your morning smoothie each morning.
-Large glasses lead to larger portions than you might realize. Instead, use no larger than 12-ounce glasses for your morning drink.
-Fruit adds many antioxidants along with vitamins and minerals. But there are several other food groups you should be tackling in the morning. Balance the fruit in your smoothie by adding a source of protein like peanut butter, low-fat or nonfat milk or a healthy fat like avocado.
-Too much fruit juice, maple syrup, agave, or even honey can quickly spike the added sugar and calories. –Add sweetness with fruit like banana, mango, or dates. If you choose to go the added sugar route, then aim for about two teaspoons per serving.

Coconut Water Smoothie with Mango, Bananas and Strawberries

The combination of fruit, including banana and mango, add a naturally sweet flavor and a ton of antioxidants. The mildly flavored coconut water contributes a boatload of electrolytes. With a total of five grams of fiber per serving, this smoothie will help keep you satisfied throughout your busy morning.

Green Morning Smoothie

The spinach in this smoothie is complimented with the sweetness of peaches and vanilla almond milk.

Peanut Butter Split Smoothie

Add protein to your morning by blending peanut butter into your smoothie. Combined with nonfat yogurt and milk, it gives this smoothie 13.5 grams of protein to get your morning off on the right foot.

Buff Smoothie

Alton adds a splash of acai juice to this morning smoothie. Acai are nutrient-packed with vitamin A, iron, calcium. Acai has also been shown to have anti-inflammatory properties.

Ultra Creamy Avocado Smoothie

Avocados add a rich, creamy texture plus healthy, satisfying fat to your morning smoothie.

Happy Healthy Drinking!

DIY Veggie Pizza

Even though Halloween is over this tasty pizza recipe is still good to make all year around. According to  MyEdmondsNews, Americans spend over $2 billions dollars on Halloween candy and before you know it the shelves are being stocked again with Thanksgiving and Christmas treats and goodies.

– Purchase pre-made pizza dough from the grocery store.
– Divide each dough ball into 4 pieces in order to make individual pies. Roll them out into circles or squares and allow them to rest covered with a damp towel.
-Cut up onions, peppers, garlic, carrots, broccoli, cauliflower and ANY other hard vegetable that you like on your pizza. Toss the veggies with olive oil, salt and pepper. You can mix the veggies or roast them separately depending on your preference. Roast in a 400-degree oven for 15-20 minutes until they are golden brown. Roasting vegetables adds beautiful browning and deep flavors with minimal work. The flavors of the vegetables deepen.
– Grate mozzarella and Parmesan cheeses.
– Put all these different ingredients in bowls. Use your favorite red sauce and/or pesto for the base layer.
– Each person can then choose their toppings and make a delicious veggie pizza pie. Make sure that the cheese goes on top.
– Pop in a 425-degree oven for 10-12 minutes until bubbly.

– Eat and Enjoy!

 

Happy healthy eating!