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Digestive health: 10 Tips for getting your digestive system back on track
Jan 20th
With the start of the new year and the holidays of overeating, overdrinking and even overspending behind us, many of us are embarking on new diets and setting health goals for 2012. Consuming too many rich and indulgent foods and compromising our digestive health by flooding our bodies with large amounts of fat and sugar is so 2011. Here are some tips to help keep your digestive flow on track this year:
Expert tips for digestive health
With the start of the new year and the holidays of overeating, overdrinking and even overspending behind us, many of us are embarking on new diets and setting health goals for 2012.
Consuming too many rich and indulgent foods and compromising our digestive health by flooding our bodies with large amounts of fat and sugar is so 2011. Here are some tips to help keep your digestive flow on track this year:
1
Incorporate healthy bacteria in your diet
Factors such as stress, lack of sleep, antibiotics, illness, aging and poor diet choices can often lead to an imbalance of your digestive tract bacteria. Certain probiotics, mostly found in dairy products and some fortified cereals, can help to maintain the balance of “good” bacteria in the digestive tract. Try a daily helping of yogurt with probiotics, such as Activia.
2
Keep the fiber on deck
Consistently eating the right amount of fiber can help promote bowel function. High-fiber foods such as fruit, vegetables and whole grains also help you feel full, which can help lower your chance of overeating throughout the day. Keeping a running tab on the fiber you consume can help give you more energy.
3
Hydrate
Water is one of those essential elements for a healthy digestive system. Adequate hydration gives your digestive system the moisture it needs to properly function. Also, sometimes our bodies mistake hunger for thirst, so stay hydrated to prevent unnecessary overeating. Try keeping water with lemon slices around to help boost your intake.
4
Become a frequent flyer
Eat small, frequent meals throughout the day to keep your metabolism revved up, your blood sugar balanced and your energy up. This can also help you avoid feeling ravenous at your next meal, which in turn can lead to eating larger portions of high-fat foods that can slow your digestion.Try ruining your appetite before going to a party or out to dinner with a nutrient-dense snack like a handful of nuts or a plain yogurt.
5
Work it out
Exercise can help create a healthy digestive environment by allowing food to move through the large intestine much quicker, which also decreases the amount of water lost in the stool. Intestinal muscles that contract during exercise also contribute to more efficient movement of stools.
6
Slow and steady
wins the race
Some researchers claim that the more you chew your food, the less you eat. Chewing foods slowly also increases the digestive enzymes in your mouth, which allow for better overall digestion as the food moves through your digestive tract. Besides, who wants to feel like the elephant in the room by expelling gas caused from eating too fast?
7
Don’t pull the trigger!
Holiday festive foods, such as red wine, holiday citrus punch, spicy shrimp appetizers or tomato bisque soup, are all examples of foods that may irritate the digestive system. By avoiding “trigger” foods such as these, your digestive system will operate more smoothly, which will help you be more relaxed in the New Year.
8
Think saucer
Having a smaller plate means that a smaller amount of food can fit on it. With less food, of course, the less you will end up eating. Portion control is important not only for weight management but for reducing the stress on the digestive system that comes from overeating.
9
If it’s fried and dyed,
lay it to the side
Heavy, wintry foods, such as duck confit, eggnog and apple pie not only stay in the digestive system longer, but they cause more stomach acid to be produced, which can also lead to gastric reflux. Processed comfort foods such as instant mashed potatoes, canned gravy and cranberry sauce may be challenging for your digestive system; avoid these and your stomach will thank you!
10
Indulge consciously
For those who must have dishes that just can’t be trimmed of fat and calories, go ahead and go for it — but in a conscious manner. Avoid the post-meal sluggish feeling by cutting the portion in half and feel empowered having a controlled portion. Always try to have a cup of tea on hand — try mint or cinnamon tea. This will help slow down your eating, allowing you to listen to your body and be more mindful.
Watch: How to soothe an upset stomach
Everyone gets an upset stomach from time to time. The first line of defense in this high-tech age is still old-time remedies!
How to soothe an upset stomach
Everyone gets an upset stomach from time to time. The first line of defense in this high-tech age is still old-time remedies!
More on digestive health
5 Tips for women’s digestive health
Eat your prebiotics for digestive health
Do you really need digestive enzymes for digestive health?
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Digestive health: 10 Tips for getting your digestive system back on track
Jan 20th
With the start of the new year and the holidays of overeating, overdrinking and even overspending behind us, many of us are embarking on new diets and setting health goals for 2012. Consuming too many rich and indulgent foods and compromising our digestive health by flooding our bodies with large amounts of fat and sugar is so 2011. Here are some tips to help keep your digestive flow on track this year:
Expert tips for digestive health
With the start of the new year and the holidays of overeating, overdrinking and even overspending behind us, many of us are embarking on new diets and setting health goals for 2012.
Consuming too many rich and indulgent foods and compromising our digestive health by flooding our bodies with large amounts of fat and sugar is so 2011. Here are some tips to help keep your digestive flow on track this year:
1
Incorporate healthy bacteria in your diet
Factors such as stress, lack of sleep, antibiotics, illness, aging and poor diet choices can often lead to an imbalance of your digestive tract bacteria. Certain probiotics, mostly found in dairy products and some fortified cereals, can help to maintain the balance of “good” bacteria in the digestive tract. Try a daily helping of yogurt with probiotics, such as Activia.
2
Keep the fiber on deck
Consistently eating the right amount of fiber can help promote bowel function. High-fiber foods such as fruit, vegetables and whole grains also help you feel full, which can help lower your chance of overeating throughout the day. Keeping a running tab on the fiber you consume can help give you more energy.
3
Hydrate
Water is one of those essential elements for a healthy digestive system. Adequate hydration gives your digestive system the moisture it needs to properly function. Also, sometimes our bodies mistake hunger for thirst, so stay hydrated to prevent unnecessary overeating. Try keeping water with lemon slices around to help boost your intake.
4
Become a frequent flyer
Eat small, frequent meals throughout the day to keep your metabolism revved up, your blood sugar balanced and your energy up. This can also help you avoid feeling ravenous at your next meal, which in turn can lead to eating larger portions of high-fat foods that can slow your digestion.Try ruining your appetite before going to a party or out to dinner with a nutrient-dense snack like a handful of nuts or a plain yogurt.
5
Work it out
Exercise can help create a healthy digestive environment by allowing food to move through the large intestine much quicker, which also decreases the amount of water lost in the stool. Intestinal muscles that contract during exercise also contribute to more efficient movement of stools.
6
Slow and steady
wins the race
Some researchers claim that the more you chew your food, the less you eat. Chewing foods slowly also increases the digestive enzymes in your mouth, which allow for better overall digestion as the food moves through your digestive tract. Besides, who wants to feel like the elephant in the room by expelling gas caused from eating too fast?
7
Don’t pull the trigger!
Holiday festive foods, such as red wine, holiday citrus punch, spicy shrimp appetizers or tomato bisque soup, are all examples of foods that may irritate the digestive system. By avoiding “trigger” foods such as these, your digestive system will operate more smoothly, which will help you be more relaxed in the New Year.
8
Think saucer
Having a smaller plate means that a smaller amount of food can fit on it. With less food, of course, the less you will end up eating. Portion control is important not only for weight management but for reducing the stress on the digestive system that comes from overeating.
9
If it’s fried and dyed,
lay it to the side
Heavy, wintry foods, such as duck confit, eggnog and apple pie not only stay in the digestive system longer, but they cause more stomach acid to be produced, which can also lead to gastric reflux. Processed comfort foods such as instant mashed potatoes, canned gravy and cranberry sauce may be challenging for your digestive system; avoid these and your stomach will thank you!
10
Indulge consciously
For those who must have dishes that just can’t be trimmed of fat and calories, go ahead and go for it — but in a conscious manner. Avoid the post-meal sluggish feeling by cutting the portion in half and feel empowered having a controlled portion. Always try to have a cup of tea on hand — try mint or cinnamon tea. This will help slow down your eating, allowing you to listen to your body and be more mindful.
Watch: How to soothe an upset stomach
Everyone gets an upset stomach from time to time. The first line of defense in this high-tech age is still old-time remedies!
How to soothe an upset stomach
Everyone gets an upset stomach from time to time. The first line of defense in this high-tech age is still old-time remedies!
More on digestive health
5 Tips for women’s digestive health
Eat your prebiotics for digestive health
Do you really need digestive enzymes for digestive health?
Post Footer automatically generated by Add Post Footer Plugin for wordpress.
Paleo Diet: Eat like our ancestors to lose weight and feel great
Jan 16th
A mind-boggling array of diets and weight-loss methods make it hard to figure out what to eat. A simple trip to the grocery store can quickly become a diet minefield. But one way of eating makes things fairly simple – eat how our hunter-gatherer ancestors did. The Paleolithic diet , has been steadily gaining popularity and interest from people who want a less complicated, yet highly nutritious, way of eating. We delved further into this diet to find out the basics and the benefits.
Find out if the Paleo Diet is for you
A mind-boggling array of diets and weight-loss methods make it hard to figure out what to eat. A simple trip to the grocery store can quickly become a diet minefield. But one way of eating makes things fairly simple – eat how our hunter-gatherer ancestors did.
The Paleolithic diet has been steadily gaining popularity and interest from people who want a less complicated, yet highly nutritious, way of eating. We delved further into this diet to find out the basics and the benefits.
To learn more we turned to Laurie Brodsky, board-certified naturopathic doctor, proponent of the Paleo Diet and a member of the Paleo Physicians Network.
What is the Paleo Diet?
The Paleo Diet reaches into the past for inspiration on how and what to eat – way into the past. “It is an ancestral way of eating that focuses mainly on lean meats, poultry, fish, seafood, seasonal vegetables and fruits,” Brodsky explains. The exceptions are dried fruit and starchy tubers , which are not included. “Healthy fats are emphasized, while strict avoidance of all wheat products, grains, legumes and dairy is encouraged to reap the full benefits of the Paleo Diet,” she says. This includes a limited amount of nuts and seeds as snacks, but no sweets are permitted. All of this parallels what our hunter-gatherer ancestors would have most likely had access to — these people were definitely not buying a bag of chips, eating fast food or popping a frozen dinner into the microwave.
What are the main benefits of the Paleo Diet?
Many benefits are associated with eating a diet high in fruits and vegetables, lean protein and no sugar, grains, legumes or dairy. “According to leaders in the Paleo industry, Robb Wolf and Loren Cordain, some of the main benefits of following the Paleo Diet include weight loss, boosted energy levels and reduced risk of heart disease, cancer, diabetes and chronic illness,” Brodsky says. She has her own reasons for recommending this way of eating. “I love promoting this diet with my patients because it offers a wide variety of snacking options, the foods to eat are low on the glycemic index and the healthy fats promote glowing skin.” She has seen several benefits personally. “My best benefits were noted this summer when I was able to shed an extra 8 to 10 pounds before my wedding, and the clearing up of my skin!”
“The main benefits of following the Paleo Diet include weight loss, boosted energy levels and reduced risk of heart disease, cancer, diabetes and chronic illness.”
Myths and misconceptions
With an eating pattern nicknamed the “caveman diet” there are bound to be some misconceptions floating around. Brodsky says some people might ask how it’s possible to know what our ancestors ate, or think that just because our ancestors ate that way doesn’t mean it’s the healthy way. Others aren’t sure about the reliance on meat and the lack of dairy and grains . While no single way of eating is for everyone, the benefits appear to be many. “Robb Wolf, a huge proponent of the Paleo Diet, quotes from his book that hunter-gatherers appeared to suffer virtually no cancer until they adopted grains, legumes and dairy,” the naturopath explains. That makes a lot of sense, she says. “Since grains and dairy are two of the most allergenic foods in our food chain, it makes it much easier to keep them out of my diet for good.”
Getting started
For someone just starting out with the Paleo Diet, Brodsky shares some tips.
Start clearing out your kitchen of the foods that may be tempting to fall back on.
Keep in mind what’s off limits: Refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates and processed foods.
Seek out foods and snack options from a site like www.paleobrands.com, which can help you get started.
Visit www.thepaleodiet.com for tips, news more information and recipes.
Find a Paleo-friendly physician on the Paleo Physicians Network to guide you and answer any questions you might have.
More healthy living tips
How to have your healthiest year yet
Daily detox: Foods and herbs that cleanse
Tosca Reno’s Eat Clean diet tips for the New Year
Post Footer automatically generated by Add Post Footer Plugin for wordpress.
Paleo Diet: Eat like our ancestors to lose weight and feel great
Jan 16th
A mind-boggling array of diets and weight-loss methods make it hard to figure out what to eat. A simple trip to the grocery store can quickly become a diet minefield. But one way of eating makes things fairly simple – eat how our hunter-gatherer ancestors did. The Paleolithic diet , has been steadily gaining popularity and interest from people who want a less complicated, yet highly nutritious, way of eating. We delved further into this diet to find out the basics and the benefits.
Find out if the Paleo Diet is for you
A mind-boggling array of diets and weight-loss methods make it hard to figure out what to eat. A simple trip to the grocery store can quickly become a diet minefield. But one way of eating makes things fairly simple – eat how our hunter-gatherer ancestors did.
The Paleolithic diet has been steadily gaining popularity and interest from people who want a less complicated, yet highly nutritious, way of eating. We delved further into this diet to find out the basics and the benefits.
To learn more we turned to Laurie Brodsky, board-certified naturopathic doctor, proponent of the Paleo Diet and a member of the Paleo Physicians Network.
What is the Paleo Diet?
The Paleo Diet reaches into the past for inspiration on how and what to eat – way into the past. “It is an ancestral way of eating that focuses mainly on lean meats, poultry, fish, seafood, seasonal vegetables and fruits,” Brodsky explains. The exceptions are dried fruit and starchy tubers , which are not included. “Healthy fats are emphasized, while strict avoidance of all wheat products, grains, legumes and dairy is encouraged to reap the full benefits of the Paleo Diet,” she says. This includes a limited amount of nuts and seeds as snacks, but no sweets are permitted. All of this parallels what our hunter-gatherer ancestors would have most likely had access to — these people were definitely not buying a bag of chips, eating fast food or popping a frozen dinner into the microwave.
What are the main benefits of the Paleo Diet?
Many benefits are associated with eating a diet high in fruits and vegetables, lean protein and no sugar, grains, legumes or dairy. “According to leaders in the Paleo industry, Robb Wolf and Loren Cordain, some of the main benefits of following the Paleo Diet include weight loss, boosted energy levels and reduced risk of heart disease, cancer, diabetes and chronic illness,” Brodsky says. She has her own reasons for recommending this way of eating. “I love promoting this diet with my patients because it offers a wide variety of snacking options, the foods to eat are low on the glycemic index and the healthy fats promote glowing skin.” She has seen several benefits personally. “My best benefits were noted this summer when I was able to shed an extra 8 to 10 pounds before my wedding, and the clearing up of my skin!”
“The main benefits of following the Paleo Diet include weight loss, boosted energy levels and reduced risk of heart disease, cancer, diabetes and chronic illness.”
Myths and misconceptions
With an eating pattern nicknamed the “caveman diet” there are bound to be some misconceptions floating around. Brodsky says some people might ask how it’s possible to know what our ancestors ate, or think that just because our ancestors ate that way doesn’t mean it’s the healthy way. Others aren’t sure about the reliance on meat and the lack of dairy and grains . While no single way of eating is for everyone, the benefits appear to be many. “Robb Wolf, a huge proponent of the Paleo Diet, quotes from his book that hunter-gatherers appeared to suffer virtually no cancer until they adopted grains, legumes and dairy,” the naturopath explains. That makes a lot of sense, she says. “Since grains and dairy are two of the most allergenic foods in our food chain, it makes it much easier to keep them out of my diet for good.”
Getting started
For someone just starting out with the Paleo Diet, Brodsky shares some tips.
Start clearing out your kitchen of the foods that may be tempting to fall back on.
Keep in mind what’s off limits: Refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates and processed foods.
Seek out foods and snack options from a site like www.paleobrands.com, which can help you get started.
Visit www.thepaleodiet.com for tips, news more information and recipes.
Find a Paleo-friendly physician on the Paleo Physicians Network to guide you and answer any questions you might have.
More healthy living tips
How to have your healthiest year yet
Daily detox: Foods and herbs that cleanse
Tosca Reno’s Eat Clean diet tips for the New Year
Post Footer automatically generated by Add Post Footer Plugin for wordpress.
Top 10 healthy — and budget-friendly — foods
Jan 16th
Meal planning can be frustrating, especially if you’re pressed for time. Add to that being on a strict budget , and you have a recipe for stress. To help keep your meals tasty, healthy and budget-friendly, we put together a list of 10 foods that are not only nutritious and versatile, but affordable, too.
Eat healthy on a budget
Meal planning can be frustrating, especially if you’re pressed for time. Add to that being on a strict budget , and you have a recipe for stress. To help keep your meals tasty, healthy and budget-friendly, we put together a list of 10 foods that are not only nutritious and versatile, but affordable, too.
1
Carrots
Rabbits might be onto something when it comes to their preference for carrots. This popular vegetable is packed with beta carotene and fiber, and it’s also very versatile. There are lots of ways to use carrots other than just eating them raw . Grate them into a salad, blend them into use in a soup, or even roast carrots for a tangy, healthy side dish. Toss them with olive oil and sea salt and roast them for 30 minutes at 400 degrees F.
2
Broccoli
If broccoli isn’t normally on your shopping list, make sure to add it. This green vegetable is full of folic acid, fiber and calcium, and can be cooked in many different ways. We prefer roasting this tasty vegetable . They are also delicious steamed and tossed over a green salad for added fiber, or added to a stir fry.
3
Beans
Beans are an affordable, fiber- and protein-packed food. They also contain B vitamins, as well as iron and calcium. A simple three-bean salad using white beans, chickpeas and kidney beans is a filling side dish or lunch. To the combination of beans, add sliced red and green bell pepper, chopped onion, cooked frozen corn and diced tomato for a Southwestern-inspired salad.
4
Sweet potato
Sweet potatoes contain more nutrients than regular potatoes and are rich in beta carotene, vitamin C and potassium. For a filling and tasty side dish, try baking them and stuffing them as you would a white potato. Once baked, cut down the center, scoop out the flesh and mix with diced raw or steamed veggies, cooked lentils for protein, and salt and pepper. Add the mixture back into the sweet potato and serve with hummus instead of sour cream for an extra hit of protein and flavor.
5
Lentils
Nutty and delicious, lentils are full of protein, fiber and B vitamins. Buy dry lentils in bulk to save even more money. Add them to soups and stews for a one-two punch of fiber and protein, or for something lighter, make a lentil salad. Add chopped tomato, cucumber onion and feta cheese to cooked, cooled lentils and dress with oil and balsamic vinegar for a quick, Mediterranean-inspired lunch or quick side dish.
6
Spinach
Load up on this leafy green for calcium, folic acid, iron and vitamin C. Try to use fresh rather than frozen spinach because frozen can be mushy. If you avoid the pre-washed variety, fresh spinach is a budget-friendly option. Although spinach salad is an easy choice, there are lots of ways to make it a meal. Try making a spinach omelette or topping your pizza with it. You can also blend spinach into soups or even green smoothies for a serious nutrition punch.
7
Eggs
Eggs aren’t just for breakfast. They’re packed with protein, B vitamins and lecithin , which helps break down cholesterol. A quick, easy and affordable meal is the humble scramble. Beat eggs with your choice of chopped vegetables and seasoning; toss in a non-stick pan and scramble over medium heat to a soft but not runny consistency.
8
Brown rice
Although it takes longer to cook, brown rice is more nutritious than white and full of fiber and B vitamins. If you’re worried about cooking time, you can prepare a large batch at the beginning of the week and use it for several days. Use it for stir-fries, make a rice salad or stuff peppers or zucchini with a combination of brown rice, diced tomato, chopped onion and a small amount of cheese. Once they’re stuffed, bake them in the oven for 15 to 20 minutes at 375 degrees F.
9
Quinoa
Full of calcium, iron and B vitamins, quinoa is also high in protein. The fluffy texture makes it a fun alternative to rice and it cooks up in a mere 15 minutes . To really stretch your meal budget, make a main-course salad with it. Cook up your quinoa and let cool. Dice in-season vegetables of your choice and add to the cooled quinoa. Dress with olive oil, fresh lemon juice and herbs . Buy quinoa from a bulk food store rather than the supermarket to keep the cost down.
10
Fish
Fish contains omega-3 fatty acids and is a good source of protein. While some fish can be pricey, you can find more affordable options. Head to your local fish counter and pick up whatever happens to be on sale. Two affordable choices are often trout and tilapia. Rather than buying frozen fish, buy fresh and freeze it yourself if you aren’t planning to eat it right away. When it comes to cooking fish, the possibilities are endless. Grill it, bake it, steam it or roast it and serve with your favourite vegetables for a healthy meal.
More healthy eating tips
6 Healthy eating myths – debunked
Daily detox: Foods and herbs that cleanse
Simple ways to snack smart
Post Footer automatically generated by Add Post Footer Plugin for wordpress.
Top 10 healthy — and budget-friendly — foods
Jan 16th
Meal planning can be frustrating, especially if you’re pressed for time. Add to that being on a strict budget , and you have a recipe for stress. To help keep your meals tasty, healthy and budget-friendly, we put together a list of 10 foods that are not only nutritious and versatile, but affordable, too.
Eat healthy on a budget
Meal planning can be frustrating, especially if you’re pressed for time. Add to that being on a strict budget , and you have a recipe for stress. To help keep your meals tasty, healthy and budget-friendly, we put together a list of 10 foods that are not only nutritious and versatile, but affordable, too.
1
Carrots
Rabbits might be onto something when it comes to their preference for carrots. This popular vegetable is packed with beta carotene and fiber, and it’s also very versatile. There are lots of ways to use carrots other than just eating them raw . Grate them into a salad, blend them into use in a soup, or even roast carrots for a tangy, healthy side dish. Toss them with olive oil and sea salt and roast them for 30 minutes at 400 degrees F.
2
Broccoli
If broccoli isn’t normally on your shopping list, make sure to add it. This green vegetable is full of folic acid, fiber and calcium, and can be cooked in many different ways. We prefer roasting this tasty vegetable . They are also delicious steamed and tossed over a green salad for added fiber, or added to a stir fry.
3
Beans
Beans are an affordable, fiber- and protein-packed food. They also contain B vitamins, as well as iron and calcium. A simple three-bean salad using white beans, chickpeas and kidney beans is a filling side dish or lunch. To the combination of beans, add sliced red and green bell pepper, chopped onion, cooked frozen corn and diced tomato for a Southwestern-inspired salad.
4
Sweet potato
Sweet potatoes contain more nutrients than regular potatoes and are rich in beta carotene, vitamin C and potassium. For a filling and tasty side dish, try baking them and stuffing them as you would a white potato. Once baked, cut down the center, scoop out the flesh and mix with diced raw or steamed veggies, cooked lentils for protein, and salt and pepper. Add the mixture back into the sweet potato and serve with hummus instead of sour cream for an extra hit of protein and flavor.
5
Lentils
Nutty and delicious, lentils are full of protein, fiber and B vitamins. Buy dry lentils in bulk to save even more money. Add them to soups and stews for a one-two punch of fiber and protein, or for something lighter, make a lentil salad. Add chopped tomato, cucumber onion and feta cheese to cooked, cooled lentils and dress with oil and balsamic vinegar for a quick, Mediterranean-inspired lunch or quick side dish.
6
Spinach
Load up on this leafy green for calcium, folic acid, iron and vitamin C. Try to use fresh rather than frozen spinach because frozen can be mushy. If you avoid the pre-washed variety, fresh spinach is a budget-friendly option. Although spinach salad is an easy choice, there are lots of ways to make it a meal. Try making a spinach omelette or topping your pizza with it. You can also blend spinach into soups or even green smoothies for a serious nutrition punch.
7
Eggs
Eggs aren’t just for breakfast. They’re packed with protein, B vitamins and lecithin , which helps break down cholesterol. A quick, easy and affordable meal is the humble scramble. Beat eggs with your choice of chopped vegetables and seasoning; toss in a non-stick pan and scramble over medium heat to a soft but not runny consistency.
8
Brown rice
Although it takes longer to cook, brown rice is more nutritious than white and full of fiber and B vitamins. If you’re worried about cooking time, you can prepare a large batch at the beginning of the week and use it for several days. Use it for stir-fries, make a rice salad or stuff peppers or zucchini with a combination of brown rice, diced tomato, chopped onion and a small amount of cheese. Once they’re stuffed, bake them in the oven for 15 to 20 minutes at 375 degrees F.
9
Quinoa
Full of calcium, iron and B vitamins, quinoa is also high in protein. The fluffy texture makes it a fun alternative to rice and it cooks up in a mere 15 minutes . To really stretch your meal budget, make a main-course salad with it. Cook up your quinoa and let cool. Dice in-season vegetables of your choice and add to the cooled quinoa. Dress with olive oil, fresh lemon juice and herbs . Buy quinoa from a bulk food store rather than the supermarket to keep the cost down.
10
Fish
Fish contains omega-3 fatty acids and is a good source of protein. While some fish can be pricey, you can find more affordable options. Head to your local fish counter and pick up whatever happens to be on sale. Two affordable choices are often trout and tilapia. Rather than buying frozen fish, buy fresh and freeze it yourself if you aren’t planning to eat it right away. When it comes to cooking fish, the possibilities are endless. Grill it, bake it, steam it or roast it and serve with your favourite vegetables for a healthy meal.
More healthy eating tips
6 Healthy eating myths – debunked
Daily detox: Foods and herbs that cleanse
Simple ways to snack smart
Post Footer automatically generated by Add Post Footer Plugin for wordpress.
How to have a slimmed-down Super Bowl
Jan 13th
The Super Bowl is around the corner, which means lots of tempting treats and calorie-laden meals ready to derail your recent resolutions to eat healthier or lose weight. In fact, according to statistics from the Calorie Control Council, Americans will eat an estimated 30 million pounds of snack foods alone on Super Bowl Sunday. Yikes. If you’re worried about how the annual sporting extravaganza will affect your best-laid diet plans, don’t be. We have some tips lined up to help you have a slimmed-down Super Bowl.
The Super Bowl is around the corner, which means lots of tempting treats and calorie-laden meals ready to derail your recent resolutions to eat healthier or lose weight.
Give game day a
healthy boost
In fact, according to statistics from the Calorie Control Council, Americans will eat an estimated 30 million pounds of snack foods alone on Super Bowl Sunday. Yikes. If you’re worried about how the annual sporting extravaganza will affect your best-laid diet plans, don’t be. We have some tips lined up to help you have a slimmed-down Super Bowl.
We reached out to registered dietitian Sarah Ladden for her tips on keeping your Super Bowl healthy. With a little planning and some smart substitutions, you can avoid getting sidelined by calorie- and fat-laden dishes. She offers her top tips for a diet-friendly Super Bowl this year.
Plan in advance
The best way to ensure a healthier Super Bowl is to have a game plan. “It’s easiest to avoid temptation and prevent overeating when you plan in advance,” Ladden says. If you host the gathering yourself you can prep the foods you know will work with your dietary goals. Or if you’re going to a viewing party elsewhere, bring along a dish or two that you can enjoy – and share – sans the guilt, the dietician advises.
Pre-portion snacks
Snacks and sports games just seem to be made for each other, but be careful with how much you eat while rooting for your favorite team. “Mindlessly digging into a big bag of chips is a surefire way to lose sight of how much you’re consuming,” Ladden explains. “Instead of serving yourself directly from the bag, grab a small bowl and dish out one serving of your favorite snack.” Serving sizes will vary, so check the nutrition facts label, but a serving of chips is typically 10 to 12 chips, or about a handful.
Curb added sugar
Fat and sodium are synonymous with game day foods but hidden calories from added sugar can derail your diet, too. “Sweet marinades and dipping sauces for wings or cocktail meatballs can easily be slimmed down by replacing sugar and honey with an all-natural, zero-calorie sweetener like Stevia in the Raw,” Ladden suggests. She also recommends serving a refreshing low-calorie beverage as an alternative to the empty calories found in beer and soda. Sparkling water mixed with orange or pomegranate juice with a squeeze of lime is tasty and refreshing with far less sugar than soda.
Dip smarter
As much as creamy dips are a great snack for groups, the fat and calories add up fast. “Game day dips are murder on your hips and thighs,” Ladden warns. Ditch the heavier dips for something lighter. “Choose smarter accompaniments like salsa, which is naturally low in fat and provides a burst of healthy flavors thanks to tomatoes, cilantro, onions and other fresh ingredients,” she explains. If you just can’t survive the big day without your staple onion dip, use fat-free sour cream instead of the full-fat variety and you’ll swipe out six grams of fat per serving.
Get moving during halftime
While it’s OK to sit tight while you’re engrossed in the game, don’t be a couch potato during halftime, says Ladden. “While the Super Bowl commercials are always a major draw, you can now catch all of the ads online after the game, so no need to stay glued to the tube when the game is in recess,” she tells us. “Instead, head outside and organize your own 20-minute football game to help burn off some of those extra calories.”
Avoid getting too hungry pre-game
Not eating enough during the day and having an empty stomach once the fun starts is a great way to ensure you overindulge once the game is on. You may think you’re saving calories on the front end, but when you approach a buffet line or table full of snacks when you’re ravenous, you lose all sense of self-control. “Choose a low-calorie protein- or fiber-packed snack about an hour before party time to help avoid stuffing yourself silly,” Ladden says. “Low-fat Greek yogurt, half a whole wheat English muffin with peanut butter — even a handful of trail mix are all great options.”
Keep the healthiest options close by
Bowl of grapes or bowl of M&Ms? It’s a no-brainer which one most of us would be drawn to. But research shows that the further away temptation is, the more likely you are to avoid it, Ladden explains. “Put this principle to good use and mingle around the healthier snack options, like veggies and low-fat dip. If the cheese and crackers or nachos are out of sight, you may just be able to keep them out of mind.”
Chew, chew, chew
While your mother might have told you that it was rude to chew gum in public, a pack of sugarless gum may be your saving grace at a Super Bowl party. Ladden adds, “When temptation is overwhelming, pop a stick of gum in your mouth and you may find those chicken wings easier to resist.”
More healthy eating tips
Daily detox: Foods and herbs that cleanse
Healthy family snack ideas
How to choose the healthiest whole grains
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How to have a slimmed-down Super Bowl
Jan 13th
The Super Bowl is around the corner, which means lots of tempting treats and calorie-laden meals ready to derail your recent resolutions to eat healthier or lose weight. In fact, according to statistics from the Calorie Control Council, Americans will eat an estimated 30 million pounds of snack foods alone on Super Bowl Sunday. Yikes. If you’re worried about how the annual sporting extravaganza will affect your best-laid diet plans, don’t be. We have some tips lined up to help you have a slimmed-down Super Bowl.
The Super Bowl is around the corner, which means lots of tempting treats and calorie-laden meals ready to derail your recent resolutions to eat healthier or lose weight.
Give game day a
healthy boost
In fact, according to statistics from the Calorie Control Council, Americans will eat an estimated 30 million pounds of snack foods alone on Super Bowl Sunday. Yikes. If you’re worried about how the annual sporting extravaganza will affect your best-laid diet plans, don’t be. We have some tips lined up to help you have a slimmed-down Super Bowl.
We reached out to registered dietitian Sarah Ladden for her tips on keeping your Super Bowl healthy. With a little planning and some smart substitutions, you can avoid getting sidelined by calorie- and fat-laden dishes. She offers her top tips for a diet-friendly Super Bowl this year.
Plan in advance
The best way to ensure a healthier Super Bowl is to have a game plan. “It’s easiest to avoid temptation and prevent overeating when you plan in advance,” Ladden says. If you host the gathering yourself you can prep the foods you know will work with your dietary goals. Or if you’re going to a viewing party elsewhere, bring along a dish or two that you can enjoy – and share – sans the guilt, the dietician advises.
Pre-portion snacks
Snacks and sports games just seem to be made for each other, but be careful with how much you eat while rooting for your favorite team. “Mindlessly digging into a big bag of chips is a surefire way to lose sight of how much you’re consuming,” Ladden explains. “Instead of serving yourself directly from the bag, grab a small bowl and dish out one serving of your favorite snack.” Serving sizes will vary, so check the nutrition facts label, but a serving of chips is typically 10 to 12 chips, or about a handful.
Curb added sugar
Fat and sodium are synonymous with game day foods but hidden calories from added sugar can derail your diet, too. “Sweet marinades and dipping sauces for wings or cocktail meatballs can easily be slimmed down by replacing sugar and honey with an all-natural, zero-calorie sweetener like Stevia in the Raw,” Ladden suggests. She also recommends serving a refreshing low-calorie beverage as an alternative to the empty calories found in beer and soda. Sparkling water mixed with orange or pomegranate juice with a squeeze of lime is tasty and refreshing with far less sugar than soda.
Dip smarter
As much as creamy dips are a great snack for groups, the fat and calories add up fast. “Game day dips are murder on your hips and thighs,” Ladden warns. Ditch the heavier dips for something lighter. “Choose smarter accompaniments like salsa, which is naturally low in fat and provides a burst of healthy flavors thanks to tomatoes, cilantro, onions and other fresh ingredients,” she explains. If you just can’t survive the big day without your staple onion dip, use fat-free sour cream instead of the full-fat variety and you’ll swipe out six grams of fat per serving.
Get moving during halftime
While it’s OK to sit tight while you’re engrossed in the game, don’t be a couch potato during halftime, says Ladden. “While the Super Bowl commercials are always a major draw, you can now catch all of the ads online after the game, so no need to stay glued to the tube when the game is in recess,” she tells us. “Instead, head outside and organize your own 20-minute football game to help burn off some of those extra calories.”
Avoid getting too hungry pre-game
Not eating enough during the day and having an empty stomach once the fun starts is a great way to ensure you overindulge once the game is on. You may think you’re saving calories on the front end, but when you approach a buffet line or table full of snacks when you’re ravenous, you lose all sense of self-control. “Choose a low-calorie protein- or fiber-packed snack about an hour before party time to help avoid stuffing yourself silly,” Ladden says. “Low-fat Greek yogurt, half a whole wheat English muffin with peanut butter — even a handful of trail mix are all great options.”
Keep the healthiest options close by
Bowl of grapes or bowl of M&Ms? It’s a no-brainer which one most of us would be drawn to. But research shows that the further away temptation is, the more likely you are to avoid it, Ladden explains. “Put this principle to good use and mingle around the healthier snack options, like veggies and low-fat dip. If the cheese and crackers or nachos are out of sight, you may just be able to keep them out of mind.”
Chew, chew, chew
While your mother might have told you that it was rude to chew gum in public, a pack of sugarless gum may be your saving grace at a Super Bowl party. Ladden adds, “When temptation is overwhelming, pop a stick of gum in your mouth and you may find those chicken wings easier to resist.”
More healthy eating tips
Daily detox: Foods and herbs that cleanse
Healthy family snack ideas
How to choose the healthiest whole grains
Post Footer automatically generated by Add Post Footer Plugin for wordpress.
Ask a trainer: The final word on post-exercise meals
Jan 13th
After those grueling boot camp workouts or 10-mile runs, your muscles are depleted and in need of nutrition. But how soon after your sweat should you be refueling and do you need to eat after short, easy bouts of exercise? We reached out to Illinois-based fitness expert Angie Miller, founder of AngieMillerFitness.com, to give us the final word on the best time to eat after exercise and the benefits of a post-workout meal.
ask a trainer
The best post-workout diet tips
After those grueling boot camp workouts or 10-mile runs, your muscles are depleted and in need of nutrition. But how soon after your sweat should you be refueling and do you need to eat after short, easy bouts of exercise? We reached out to Illinois-based fitness expert Angie Miller, founder of AngieMillerFitness.com, to give us the final word on the best time to eat after exercise and the benefits of a post-workout meal.
Meet the expert:
Angie Miller is a personal trainer and fitness instructor certified through NASM, AFAA, and ACE. She is also a Kettlebell Concepts, Mad Dogg Athletics Spinning, YogaFit, and EFI Sports Medicine Gravity Group Instructor who teaches classes in Elgin and Huntley, Illinois. Miller is also the creator of the highly acclaimed exercise DVD’s “Core & Strength Fusion,” “Kettlebell Bootcamp,” and her most recent release, “Angie Miller’s Crave Results”. In addition, Miller is one of the fitness pros in the Top Trainers Workout DVD Set, an ACE and AFAA Continuing Education Provider, AFAA Certification Specialist, BOSU Master Trainer, Kettlebell Concepts Senior Instructor, and workshop provider at professional conventions worldwide. She is a fitness dynamo!
Q&A with fitness expert Angie Miller
SheKnows: Before we take a bite out of post-exercise meals, let’s talk post-workout hydration. Is water the best choice or should we be reaching for sports drinks?
Angie Miller: Proper fluid balance is essential for athletes as well as recreational exercisers. Dehydration can negatively impact performance and when you don’t get enough fluids it can interfere with your body’s ability to maintain normal temperature. During most activities, water is adequate in order to prevent dehydration. However, during endurance events or activities greater than 60 minutes, a sports drink may be necessary to enhance performance. The drink should contain carbohydrates to properly fuel the nervous and muscular systems. Specifically for post-workout hydration, research suggests that for every pound of weight lost, drink approximately 16 to 20 ounces of fluid and then drink an additional 16 ounces of liquid with your post-workout meal.
SheKnows: How soon after a workout should we be eating a post-workout meal?
Angie Miller: There is a window of opportunity or “metabolic window,” that lasts approximately 60 to 90 minutes immediately following exercise, especially intense training. During this time, the body is most receptive to nutrient uptake, and you have the best chance of reducing muscle damage. This window also allows you to maximize the strength and muscle gains that you gained while working out.
SheKnows: Should the post-exercise meal be solid foods or a liquid meal replacement?
Angie Miller: The moment you cease exercise this window opens, and from that time on the benefits begin to decrease. Because it generally takes approximately 2 to 3 hours to digest solid food, consuming solid food is not a recommended option during this time, as the window is closed by the time the food is digested. Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally recommended because of how quickly it is absorbed and nutrients are delivered to the muscles.
According to the National Academy of Sports Medicine, “Because of the length of time it takes to digest and absorb the nutrients from traditional meals, whole foods… cannot deliver the required nutrients quickly enough to allow maximum results from exercise…” Therefore, fast-digesting, liquid replacement drinks are recommended to help you recover post-exercise, and to ensure muscle and strength gains.
SheKnows: How soon after a hard and/or long workout can we eat solid foods?
Angie Miller: This is important for athletes and competitive exercisers who have rigorous training schedules. When it comes to consuming a post-event or post-exercise meal, one that consists of solid foods, most research supports that you should wait 1.5 to 2 hours after major activity depending on your post-training snack. Some studies show that you should wait approximately 1 hour post-workout if your snack/liquid replacement drink was less than 200 calories, and 1 to 2 hours later if it was more than 200 calories. In addition, research supports that the solid food post-workout meal should be approximately 60% carbohydrate, 20% protein, and 20% fat .
SheKnows: What are the specific benefits of post-exercise meals?
Angie Miller: For most recreational exercisers, post-workout feedings and snacks are not critical, but it can increase the potential benefits you receive from your workout, as well as help you to prevent injury, fight fatigue, and avoid the stress of overtraining.
Most importantly, regardless of the intensity of a workout, a post-exercise snack or replacement drink helps foster the following:
Reduces muscle damage
Minimizes oxidative stress, stress caused by free radicals that damage cells
Stimulate muscle growth and repair
Refills and replenishes energy stores
Restores and balances body fluids and electrolytes
Supports your immune system
SheKnows: What is your bottom line answer when it comes to post-exercise meals?
Angie Miller: While post recovery snacks and meals are important, they are not as significant to recreational exercisers as they are to endurance athletes. I always encourage my clients to remember that there’s research, and there’s the “ideal,” then there’s real life. If you don’t fuel according the latest research, that’s not to say you won’t reap rewards and experience positive results. It is suggesting that you get even better results when you fuel properly, as well as improve your performance. My advice is to do what you can do, do the best you can, and try to make health-conscious choices when it comes to diet and exercise, not just post-recovery, but all the time.
More expert health advice
Ask a dietician: 10 Best tips for losing weight and keeping it off
Ask a dietician: 10 Best diet tips for more energy
Ask a labor nurse: 9 Things you need to know about pregnancy and birth
Post Footer automatically generated by Add Post Footer Plugin for wordpress.
Ask a trainer: The final word on post-exercise meals
Jan 13th
After those grueling boot camp workouts or 10-mile runs, your muscles are depleted and in need of nutrition. But how soon after your sweat should you be refueling and do you need to eat after short, easy bouts of exercise? We reached out to Illinois-based fitness expert Angie Miller, founder of AngieMillerFitness.com, to give us the final word on the best time to eat after exercise and the benefits of a post-workout meal.
ask a trainer
The best post-workout diet tips
After those grueling boot camp workouts or 10-mile runs, your muscles are depleted and in need of nutrition. But how soon after your sweat should you be refueling and do you need to eat after short, easy bouts of exercise? We reached out to Illinois-based fitness expert Angie Miller, founder of AngieMillerFitness.com, to give us the final word on the best time to eat after exercise and the benefits of a post-workout meal.
Meet the expert:
Angie Miller is a personal trainer and fitness instructor certified through NASM, AFAA, and ACE. She is also a Kettlebell Concepts, Mad Dogg Athletics Spinning, YogaFit, and EFI Sports Medicine Gravity Group Instructor who teaches classes in Elgin and Huntley, Illinois. Miller is also the creator of the highly acclaimed exercise DVD’s “Core & Strength Fusion,” “Kettlebell Bootcamp,” and her most recent release, “Angie Miller’s Crave Results”. In addition, Miller is one of the fitness pros in the Top Trainers Workout DVD Set, an ACE and AFAA Continuing Education Provider, AFAA Certification Specialist, BOSU Master Trainer, Kettlebell Concepts Senior Instructor, and workshop provider at professional conventions worldwide. She is a fitness dynamo!
Q&A with fitness expert Angie Miller
SheKnows: Before we take a bite out of post-exercise meals, let’s talk post-workout hydration. Is water the best choice or should we be reaching for sports drinks?
Angie Miller: Proper fluid balance is essential for athletes as well as recreational exercisers. Dehydration can negatively impact performance and when you don’t get enough fluids it can interfere with your body’s ability to maintain normal temperature. During most activities, water is adequate in order to prevent dehydration. However, during endurance events or activities greater than 60 minutes, a sports drink may be necessary to enhance performance. The drink should contain carbohydrates to properly fuel the nervous and muscular systems. Specifically for post-workout hydration, research suggests that for every pound of weight lost, drink approximately 16 to 20 ounces of fluid and then drink an additional 16 ounces of liquid with your post-workout meal.
SheKnows: How soon after a workout should we be eating a post-workout meal?
Angie Miller: There is a window of opportunity or “metabolic window,” that lasts approximately 60 to 90 minutes immediately following exercise, especially intense training. During this time, the body is most receptive to nutrient uptake, and you have the best chance of reducing muscle damage. This window also allows you to maximize the strength and muscle gains that you gained while working out.
SheKnows: Should the post-exercise meal be solid foods or a liquid meal replacement?
Angie Miller: The moment you cease exercise this window opens, and from that time on the benefits begin to decrease. Because it generally takes approximately 2 to 3 hours to digest solid food, consuming solid food is not a recommended option during this time, as the window is closed by the time the food is digested. Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally recommended because of how quickly it is absorbed and nutrients are delivered to the muscles.
According to the National Academy of Sports Medicine, “Because of the length of time it takes to digest and absorb the nutrients from traditional meals, whole foods… cannot deliver the required nutrients quickly enough to allow maximum results from exercise…” Therefore, fast-digesting, liquid replacement drinks are recommended to help you recover post-exercise, and to ensure muscle and strength gains.
SheKnows: How soon after a hard and/or long workout can we eat solid foods?
Angie Miller: This is important for athletes and competitive exercisers who have rigorous training schedules. When it comes to consuming a post-event or post-exercise meal, one that consists of solid foods, most research supports that you should wait 1.5 to 2 hours after major activity depending on your post-training snack. Some studies show that you should wait approximately 1 hour post-workout if your snack/liquid replacement drink was less than 200 calories, and 1 to 2 hours later if it was more than 200 calories. In addition, research supports that the solid food post-workout meal should be approximately 60% carbohydrate, 20% protein, and 20% fat .
SheKnows: What are the specific benefits of post-exercise meals?
Angie Miller: For most recreational exercisers, post-workout feedings and snacks are not critical, but it can increase the potential benefits you receive from your workout, as well as help you to prevent injury, fight fatigue, and avoid the stress of overtraining.
Most importantly, regardless of the intensity of a workout, a post-exercise snack or replacement drink helps foster the following:
Reduces muscle damage
Minimizes oxidative stress, stress caused by free radicals that damage cells
Stimulate muscle growth and repair
Refills and replenishes energy stores
Restores and balances body fluids and electrolytes
Supports your immune system
SheKnows: What is your bottom line answer when it comes to post-exercise meals?
Angie Miller: While post recovery snacks and meals are important, they are not as significant to recreational exercisers as they are to endurance athletes. I always encourage my clients to remember that there’s research, and there’s the “ideal,” then there’s real life. If you don’t fuel according the latest research, that’s not to say you won’t reap rewards and experience positive results. It is suggesting that you get even better results when you fuel properly, as well as improve your performance. My advice is to do what you can do, do the best you can, and try to make health-conscious choices when it comes to diet and exercise, not just post-recovery, but all the time.
More expert health advice
Ask a dietician: 10 Best tips for losing weight and keeping it off
Ask a dietician: 10 Best diet tips for more energy
Ask a labor nurse: 9 Things you need to know about pregnancy and birth
Post Footer automatically generated by Add Post Footer Plugin for wordpress.
