12 Inflammatory Foods..

Heart disease, cancer, Alzheimer’s, acne…these are just some of the possible consequences due to too much inflammation in the body.

Now, sometimes inflammation isn’t always a terrible thing. In fact, our bodies often depend on temporary inflammation to help fight off a sudden injuries or infection. It’s when inflammation becomes chronic that our immune system will start to accidently attack normal cells and the process which normally heals us and keeps us healthy, can become destructive.

Inflammation can sneak up on a person due to many of the foods which we often indulge on without putting too much thought into. Things like sugar and dairy, even alcohol and trans-fat filled foods are often to blame.

The following is a list of TWELVE of the top Inflammation causing culprits to avoid and cut back on:

1.Dairy– Conventional processed dairy is a high source of inflammation-inducing saturated fats. It is also a very common allergen, causing inflammation to those sensitive to its casein proteins. Full fat cultured dairy and raw dairy is usually better tolerated and can offer various health benefits.

2. Corn– Today, the food processing industry uses a high number of corn derivatives, like high-fructose corn syrup, corn starch, and corn oil to name a few, because it is cheap and easy to come by. In its refined form, corn can spike the body’s blood sugar levels, which leads to an increased insulin and inflammatory response.

3. MSG– MSG causes the inflammation of blood vessels in the liver, as well as the death of liver cells and even the destruction of red blood cells. Most MSG-laden foods that we eat are dangerously high in trans fats, and can cause the development of nonalcoholic fatty liver disease which triggers insulin resistance, resulting in high blood sugar and blood insulin levels.

4. Wheat– Wheat flours used in foods like pizza, pastas, crackers, ect are often stripped of their slow-digesting fiber and nutrients. This means that our bodies are able to break these foods down faster. The faster the break down, the more quickly our blood sugar levels will spike.

5. Processed Soy– Processed soy often promotes inflammation as they are made with cheaper ingredients. Like vegetable oil, they contain a high concentration of the inflammatory fat, omega-6.

6. Sugar– This one may seem obvious but some don’t know that when you consume too much glucose containing sugar, our bodies are unable to process the extra glucose coming in quickly enough. This increases chances for inflammation. Sugars can also suppress our white-blood cells ability to kill of germs which in turn will weaken our immune system, allowing more health issues to surface.

7. Conventional Meat– Because most cattle, chicken, and pigs are not raised on an all-grains diet, many meats that we consume are loaded up with antibiotics and hormones to prevent the animals from contracting any diseases which may affect the meat. This also allows the animals to get fatter faster. This means that the meats we are consuming are higher in inflammatory saturated fats, and have high levels of omega-6s due to their soy and corn diets. On top of all that, when the meats are cooked at high temps, this creates harmful inflammatory carcinogens.

8. Soda– Sugary beverages are guilty of adding extra calories, sodium, and sugar into our systems which leads to inflammation. The bubbles found in soda can also increase bloating. Sugar is the main culprit, causing energy crashes, increased appetites, and even cravings for more sugar which in turn promotes inflammation and cortisol, the stress hormone. When in doubt, stick to water, which helps to flush these toxins out!

9. Processed Foods– Our bodies are not evolved enough to eat/process artificial chemicals such as additives, preservatives, food coloring, as well as many other chemicals found in processed foods. Certain food additives can interfere with your gut bacteria, which causes inflammation in our intestines and can potentially promote the development of some chronic diseases.

10. Alcohol– While alcohol should always be consumed with moderation, too much alcohol can damage healthy liver cells, promote inflammation, and even weaken the body’s immune system. This is due to the process of breaking down alcohol which generates toxic by-products. High consumptions can cause irritation and inflammation of the esophagus, larynx, and liver. Over time, the chronic inflammation can promote tumor growth and possibly cancer at the sites of repeated irritation.

11. Fast Foods– Phthalates. This is the class of endocrine-disrupting chemical toxins which we consume by eating most fast foods. Similar to BPA, these toxins are associated with metabolic syndrome, a disease which greatly increases levels of inflammation. A recent study made headlines, stating that people who often ate fast food had dose-dependent higher levels of phthalate metabolites than infrequent eaters.

12. Vegetable Oil– Take a closer look at some of your favorite salad dressings or even potato chips. Most if not all, include a high content of vegetable oils. Vegetable oils have a high concentration of the inflammatory fat, omega-6.

Add Nutrition to your meal..

Those fruit and veggie stalks, stems and peels you’re throwing away can add flavour and nutrition to your meals.

Have you heard the term “nose to tail eating”? It’s a concept that aims to reduce food waste by encouraging the use of all parts of an animal during food preparation.

Another similar trend – called “root to leaf eating” – is really the same concept applied to plants. Rather than throwing away skins, stems, stalks and peels, the aim of root-to-leaf is to make use of as many parts of the plant as possible when preparing meals.

The average person throws away about $1,600 worth of fruits and vegetables every year, and much of what we toss consists of plant parts that are perfectly usable, delicious and nutritious. Rather than tossing them in the trash or the compost heap, you can make use of some of your plant discards to increase your nutrient intake.

Beetroot and turnip greens take a little longer to cook than more tender greens like spinach or chard, but they’re equally delicious. If your supermarket sells your beetroot or turnips with the tops still on, you’re in luck – you get two veggies for the price of one. Like other leafy greens, they’re loaded with nutrients – especially vitamins C and K, beta-carotene, folic acid, copper and potassium.

Broccoli stalks are often tossed out, but they’re rich in nutrients – especially vitamin C, folate, fiber and a phytonutrient compound called sulforaphane, which acts as an antioxidant. They can be finely shredded into a salad or slaw, or added to soup during the last few minutes of cooking. You can also try slicing them into ¼-inch thick slices, adding a little olive oil and salt, and roasting them in a hot oven until tender.

Carrot and fennel tops make a nice garnish, but they’re also completely edible and can be snipped into salads, sautéed with a little olive oil and salt to make a fresh sauce for grilled chicken or fish, or made into a pesto with olive oil, nuts and garlic. Carrot tops have more vitamin C than carrots themselves, and fennel tops are a good source of B vitamins.

Celery leaves are delicious, and I’m always surprised when people throw them away. We should actually look for the leafiest bunch when buying celery because adding the leaves to green salads, sandwiches and soups is beneficial. Like the stalks, the leaves are a good source of vitamin C.

Citrus Peel contains compounds called bioflavonoids, which act as antioxidants. Finely grate the peel (avoid the white part, which tends to be bitter), and add to salad dressings, cooked vegetables or smoothies. You can also add strips of fresh peel to enhance the flavor of water, mineral water or tea, or add some citrus zest into the water when you cook rice.

Stems from leafy greens like chard, kale and collard greens can be tough, so many people cut them out before cooking the greens. But you can chop them coarsely and add them to dishes like soups and stews – they’ll soften with the long cooking times. Or cut them finely and sauté with a little oil and garlic or onion until they begin to soften, then add the leafy tops and finish cooking. You can treat green cauliflower leaves the same way. Adding the greens and stems of these nutrition powerhouses boosts your intake of vitamins A, K, iron, potassium and fiber.

Strawberry tops are great to add to a pitcher of drinking water or to hot or cold tea. They’ll add a bit of flavor and a dash of vitamin C to your drink.

CARBS.... WE NEED THEM

Do you have a good handle on carbohydrates? Essentially, you get carbohydrates from a wide range of foods, and you need them to keep your body’s engine running.

Just what are carbs, anyway? As much as people talk about carbohydrates, you’d think that everyone actually knows where we get our carbs and how much carbohydrate we should be eating every day—or not. In truth, carbohydrates have been both praised and punished—in part because they’re largely misunderstood.

Carbohydrates explained

When we say the word carbs, you probably picture starchy foods like noodles, bread, rice and potatoes. And you’d be right. But you’d be just as right if fruits or vegetables popped into your head. And you’d still be right if you thought of sugar or honey or jam—or even a glass of milk. That’s because lots of foods supply carbohydrate, and it’s a good thing, too. When it comes to keeping your engine running, your body’s first choice of fuel isn’t fat or protein—it’s carbohydrate.

We get our carbs from a wide range of foods. But clearly some of them are healthier for us than others. That’s why you sometimes hear people refer to different carbs as being ‘good’ or ‘bad.’ What they’re trying to say is that the good carbohydrate sources are those that are the least processed—foods like whole fruits, vegetables, dairy products, beans and whole grains. Dairy products also fall in this category, because foods like low-fat milk, yogurt and cottage cheese deliver carbohydrate to the body in the form of naturally occurring sugars.

The other reason these carbs are good is that they provide more than just energy to the body. There are also vitamins and minerals tagging along. And in the case of fruits, vegetables, beans and grains, we also pick up some fiber and antioxidants.

On the other hand, the highly processed refined bad carbs—sugars, pastries, white rice, and white flour breads, cereals, pasta and crackers—have little to offer the body beyond just calories. That’s why it’s best to steer towards the whole fruits, veggies, whole grains and beans to meet your carbohydrate needs.

How much carbohydrate do you need?

How much carbohydrate should you eat every day? It’s not a simple question to answer. That’s because the amount of carbohydrate you need to eat depends, in large part, on how many calories you burn every day. But it also depends on how active you are. It’s suggested that you aim to eat roughly half your calories from carbohydrate. But if you do a lot of extensive exercise, you might need a bit more. Some people try a very low carb approach to weight loss, but it often backfires. When you cut your intake too far, you may not provide your body with enough carbohydrate to fuel your active lifestyle.

You can estimate your carbohydrate needs fairly simply. If you eat 1600 calories a day, about half of your calories should come from carbohydrate. In this case that would be about 800 calories a day from carbohydrate. Since every gram of carbohydrate has 4 calories, you’d divide your suggested carbohydrate calories by 4 to figure out how many grams you should eat per day. In this case, 800 calories of carbohydrate is 200 grams.

Here’s a guide to the amount of carbohydrate you should aim for daily, along with a list of some healthy carbohydrate foods

Learn your personal carbohydrates needs

Daily calorie needs             Suggested daily carb intake (50% calories)

1200                                                    150 grams

1400                                                    175 grams

1600                                                    200 grams

1800                                                    225 grams

2000                                                    250 grams

2200                                                    275 grams

2400                                                    300 grams

Healthy Carb List:

Fruits: 

1. Grapefruit
2. Apples
3. Blueberries
4. Cantaloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
11. Black berries
12. Plums
13. Pears
14. Acai berries
15. Mango

Complex Carbs: 

1. Oatmeal
2. Brown rice
3. Sweet potatoes
4. Multi grain hot cereal
5. White potatoes with skin
6. 100% whole wheat bread
7. 100% whole wheat pasta
8. Beans and lentils (great for healthy chili recipes)
9. Cream of rice hot cereal
10. Quinoa
11. Couscous
12. Pumpkin
13. Butternut squash
14. Fresh beetroot

RECIPE SHARE....

Try this low-carb, high-fiber and gluten-free recipe prepared with sweet potatoes and avocado.

Want a quick breakfast or a healthy appetizer for this busy time of year? Try this low-carb, high-fiber and gluten-free recipe prepared with sweet potatoes and avocado. Replace bread with sweet potatoes, and in less than 30 minutes you’ll have a dish that’ll please everybody.

Ingredients:

1. Peel (or not) and slice sweet potatoes into pieces (like toast) about ¼ inch thick. Brush lightly with a little olive oil.
2. Pop into the toaster – it may take two or more rounds on high to cook through. Be patient – it might take as long as 15 minutes; you want the potato to be cooked and slightly browned.
3. Add ¼ of an avocado, and salt and pepper to taste.

ENJOY!

Love your guts..

If you’ve spent any time in the yogurt section of your local supermarket lately, you might see more and more products that highlight their “live active cultures”—a nice way of saying that the yogurt is full of bacteria.

While the idea of consuming bacteria in the diet may not sound appealing, probiotic bacteria found in yogurt and other fermented dairy products can promote digestive health.

Probiotics are beneficial bacteria that help maintain the proper balance of the microorganisms (called flora) that live in your digestive tract. Your digestive system is home to hundreds of types of probiotics, and these helpful bacteria keep the growth of other, potentially harmful, bacteria at bay—thus promoting healthy digestion.

The bacteria in your system also help to break down foods that are resistant to normal digestion, allowing you to obtain more nutrients from your foods. In the process, gas is produced. But we have other gas-guzzling bacteria that keep its production in check. So, a healthy balance of these various intestinal ‘bugs’ is key to a well-functioning digestive tract.

One of the most common strains of probiotic bacteria that reside in your intestines is Lactobacillus acidophilus, which is found in yogurt. When you eat yogurt that has ‘active, live cultures’ (the label will tell you), you can be assured that you are consuming this healthy probiotic.

REMOVE: Start by getting rid of the food and toxins that stress your system and sustain unhealthy bacteria. This means limiting sugar, processed foods, animal fats and animal protein. 

REPAIR: To begin to repair your gut and heal damaged intestinal lining, eat a fibre-rich, wholefoods diet and make sure you’re getting stuck into heaps of beans, nuts, seeds, whole grains, fruits and vegetables, all of which feed good bacteria.

RESTORE: To help restore your gut flora, there are some simple steps you can take:

• Take a high quality, multi-species probiotic which will provide live strains of good bacteria and help bolster your defenses.
• Consider taking quality fish oil to help reduce inflammation of your gut. If you can stand the taste, liquid rather than capsule is best.
• Include lots of PH balancing or alkaline foods in your diet. Kale, spinach, broccoli, wheat grass, parsley, spirulina…basically anything green gets the thumbs up and is great at keeping stomach acid levels in order.

                                                      Remove |  Repair |  Restore

8 Meal Prep Tips

Here’s how an hour or two of food prep on the weekend can help you put together healthier meals for the entire week.

Make-ahead food ideas help me stay organized, save time and always provide something healthy and delicious for when I’m hungry. Its ideal if you can spend an hour or two on the weekend preparing some staple foods that you can use all week. Take a look at our eight make-ahead food ideas.

Salad Greens

Pre-washed salad greens are convenient, but they can be pricey. Instead, I buy a variety of lettuces and greens, break them into bite-sized pieces for salads. Then (don’t laugh) you can put them in a pillowcase and store them in the crisper drawer of the refrigerator. The salad spinner gets the greens really dry, and the pillowcase works better than plastic bags to keep them fresh and crisp. The greens don’t get soggy this way, and they stay fresh for a full week.

Pre-cut Vegetables

Pack a salad nearly every day for lunch, and make a salad almost every night for dinner, too. To make it easy, Prepare a lot of different veggies and store them in individual containers in the refrigerator. Have some standbys like thinly sliced cucumbers, red onion and bell pepper, grated carrots and chopped parsley. 

Pan-Seared Chicken Pieces

Cooking some chicken in advance is a real lifesaver for me. Starting with about two pounds (1kg) of chicken tenders (goujons),  sprinkle them with a little salt, pepper and paprika. Then brown them on one side in a little bit of olive oil in a large skillet over medium-high heat. Flip them over, add a few tablespoons of liquid to the skillet (white wine, broth, water, or lemon juice), cover the skillet and let them cook for 5-6 minutes until they’re done. You can add these to lunch salads, stuff some into whole grain pita pockets with veggies and hummus, or use them to make a quick soup or pasta for dinner.

Beans or Lentils

Slow cookers are great for making homemade beans or lentils.Slow cook black beans with onions, garlic and spices. Once they’re cooked, keep them in the refrigerator to mix into my salad for lunch or use them as a base for a soup or chili.

Hard-Boiled Eggs

Eggs are one of the best protein sources around, and it only takes a few minutes to hard boil them.  Use hard-boiled eggs as a protein source in your salads, grab one for a quick snack on the go aswell. You could also spread a rice cake with some grainy mustard then top it with a sliced egg and some of my sliced vegetables.

Tuna Salad

When you have tuna salad in the refrigerator, it’s a lot easier for you to work more fish into you diet. Mix flaked tuna with either mashed avocado or hummus, a little mustard and a lot of chopped vegetables (again, those pre-cut vegetables). It serves as a protein source for salad at lunch, or use a little scoop for a high-protein snack on some whole grain crackers.

Hummus

Hummus takes only a few minutes to make and will stay fresh in the refrigerator for a week. It’s also very inexpensive to make, compared with the price of store-bought versions. Start with a can of beans (garbanzos/chickpeas are traditional, but other beans work just as well). Drain the beans, rinse and drain again, then whirl in the blender with a little olive oil, lemon juice, salt and pepper until smooth. Hummus with raw veggies makes a great snack, but you can also use it in place of mayonnaise in tuna or egg salad, or thin it down with a little vinegar and water for a delicious salad dressing or sauce on steamed vegetables.

Salad Dressing

Bottled dressings are expensive and often high in salt, sugar and preservatives. Making your own dressing is simple and allows you to control the ingredients. Mix two parts olive oil to one part acid (citrus juice, vinegar), then add salt and pepper to taste. Vary the acid and often use a blend, like lime juice and rice vinegar. You can experiment with adding dried herbs, mustard, garlic powder, or onion powder.

Copy of Got kids?

Kids can be picky eaters, and they don’t always get the nutrition they need. Here’s a short list of some nutrition-packed food for kids.

Tell kids something is good for them and more likely than not they won't won't it, they want what taste yummy! 

Here’s a list of my top-rated types of food for kids—they’re good, and good for them:

Tuna fish – Many kids turn their noses up at fish, but they’ll eat tuna salad. Like all fish, tuna is a great source of healthy omega-3 fatty acids and it’s rich in protein. Try mixing your canned tuna with mashed avocado instead of mayonnaise for a healthier tuna salad. And serve with some whole grain crackers—kids love to make their own little cracker sandwiches.

Smoothies – A lot of kids fall short when it comes to meeting their calcium needs, and many don’t eat enough fruit, so smoothies can help fill both gaps. They’re quick and easy to make, and they’re great when things get rushed in the morning. And kids love to make their own. If you’ve got low-fat milk, protein powder and some frozen fruit at hand, your kids can take it from there.

Carrots – Kids and vegetables often don’t mix, but sweet, crunchy, raw carrots are an exception. Carrots are rich in beta carotene to help support healthy skin and eyesight, and they’re also a good source of fiber. They’re fun to eat plain, or dipped in fat-free ranch, salsa or guacamole.

Oatmeal – It takes just a few minutes to cook up some rolled oats, which are naturally rich in fiber and B-vitamins. Try making it with nonfat milk or soy milk, rather than water, to boost calcium and protein. Sweeten lightly and stir in some diced fruit like bananas or apples.

Strawberries – Kids love strawberries because they taste so good—and they’re also packed with vitamin C, potassium and fiber. When fresh berries are not available, use frozen whole berries in smoothies or mixed with yogurt.

Nuts – Instead of chips, offer kids nuts to satisfy their craving for something crunchy and salty. Tree nuts like almonds, walnuts or pistachios provide healthy fats, protein and minerals like zinc and magnesium.

Beans – Beans do double nutrition duty for kids: they’re not only a good source of iron, but they’re also a great fiber source. Most kids will eat canned beans seasoned with a touch of ketchup, barbecue sauce or salsa. You can also try bean soup, or whirl some beans in the blender with a little salt, lemon and olive oil for a tasty hummus dip for raw veggies. 

Share with us your tips on how you get your kids to eat healthy!!

S N E A K Y Calories....

We’re not always aware of everything we eat, and those extra sneaky calories can really add up.

I’ll never forget a client I had years ago. He brought in a ‘perfect’ food diary. He followed his healthy foods plan to the letter, and every calorie (or so he thought) was accounted for.

But his weight just wasn’t moving the way he’d hoped. As we talked, I noticed that he kept popping breath mints in his mouth. When he started unwrapping his second roll of mints, I just had to ask: Exactly how many mints was he eating every day? “These little things? I don’t know – maybe 5 or 6 rolls.” Who knew that ‘those little things’ added up to more than 300 extra calories a day?

How Sneaky Calories Sneak In

Those who keep food records usually do a pretty good job—at least when it comes to noting what they eat at their meals and snacks. But when I instruct people on how to keep an accurate food record, I make it really clear. Other than water, anything that passes your lips gets written down, no matter how insignificant it may seem or how small. Because those little sneaky calories can really add up. Don’t believe me? Here are some real life examples—courtesy of my clients.

• Free sample of a burrito at the grocery store: 100 calories

• Crusts cut off while making son’s peanut butter and jelly sandwich: 75 calories

• Six steak fries eaten absentmindedly from friend’s plate over lunch: 120 calories

• Last few spoons of mashed potatoes from dinner (not enough to put away for tomorrow): 110 calories

• Three bites of dough while baking chocolate chip cookies: 150 calories

• Half piece of garlic toast and ½ cup of spaghetti left on child’s plate: 200 calories

• Few bites of leftover chow mien, eaten while standing up at the sink: 90 calories

• Six vodka and cranberry juices every night after work (okay, this client knew he was drinking a few calories, but he couldn’t believe that liquids could add up to 1200 extra calories)

That dash of cream in your coffee, the lollies you filched from a co-worker’s desk, a few handfuls of your date’s buttered popcorn—it all adds up. Take a look back over your last few days—have a few extra sneaky calories crept up on you?

You will be surprised...

Your skin and stress

Here’s how you can manage stress levels for your overall health and your appearance.

Anytime is a great time to focus on managing stress levels for your overall health and appearance. Stress can impact the health of your heart, digestion, weight, memory and even your ability to sleep. 

Stress and lack of sleep can also negatively impact your looks, causing blemishes and breakouts, as well as dehydration, which can lead to fine lines and wrinkles. Stress can also negatively impact your hair, resulting in graying and hair loss. So, in the name of beauty, here’s how you can learn to de-stress.

Teach Yourself to Relax
For some people, relaxing can be quite difficult. However, if you can set aside just a few minutes a day to meditate, it will serve your mind, body and spirit well. By entering into a relaxed and peaceful state, you release chemicals into your body that help to counter the stress hormones you’re creating. Practicing yoga or deep breathing exercises can help you find calm. As you do, you can reduce stress-related symptoms that negatively affect you. Set aside 5 to 10 each day to help you relax.

A few calming tips:
Look for a place that’s quiet and removed from the daily chaos.

Close your eyes, sit up straight and tall, and place your hands in your lap.

Slowly begin to breathe. Inhale through your nose until your lungs are filled and then slowly exhale through your mouth. Deep breathing will help to slow your heart rate and inspire a feeling of calm. It also helps to lower your blood pressure.

If you can dedicate even more than 10 minutes, do it. A few extra minutes out of your day will only help you to further alleviate your stress levels.

Get Up and Get Moving.
Exercise can be the ideal stress reducer. It not only improves your circulation, which is great for your skin, but it also releases endorphins that can make you feel both energized and calm at the same time.

So, take a brisk walk, join a fitness class or go on a bike ride. It’s the perfect way to reduce stress, clear your mind and achieve that healthy post-exercise glow.

Stay Focused
There’s nothing worse than feeling (and looking) frazzled. Rather than becoming completely overwhelmed by what the day has in store for you, try to control it by prioritizing.

This not only reduces stress, but it also allows you to be more productive. And We all love crossing off completed tasks.

Learning to manage stress can be difficult. But we all need to take advantage of every opportunity we can to keep our stress at a manageable level. Once you’ve gotten better at relaxing, you’ll definitely notice a change in your demeanour and your appearance. Say good-bye to brow furrows and stress lines, and say hello to a revitalized you!  

Why choose beneficial Fats

Beneficial fats can help promote heart health. Here are some tips for working more beneficial fats into your diet.Beneficial fats can help promote heart health. Here are some tips for working more beneficial fats into your diet.

Confused about beneficial fats and bad fats? You’re not alone. Aside from questions about weight loss, the topic of beneficial fats seems to come up more than any other. Many people I talk to remember the low fat diet era of 20 years ago—just as they remember the high fat/low carb era that followed right behind.

Then suddenly it wasn’t merely about how much, or how little fat we should be eating, but whether or not we were eating the right kinds of fat

What are beneficial fats and why are they good for you?

Fats can be divided up into two broad categories: saturated (unhealthy fats) and unsaturated (beneficial fats). Of the two, the unsaturated fats are considered better for you, since these fats are derived primarily from plant foods and can help to keep blood cholesterol levels within a normal range. On the other hand, a diet with a lot of saturated fats (found primarily in animal products like butter, cheese, whole milk and meat), can contribute to a rise in cholesterol.

Unsaturated fats can be further broken down into two categories: monounsaturated fats and polyunsaturated fats. You’ll find monounsaturated fats in nuts, seeds, olive oils and avocados. They’re considered beneficial when eaten in moderate amounts.

Polyunsaturated fats can be further classified as either omega-3 or omega-6 fats. While your body requires both types, you need them in the proper balance to promote health. The problem for most of us is that we eat too many omega-6 fats (fried foods, snack foods and sweet baked goods) and not enough fish, nuts, seeds and leafy greens that provide the omega-3s.

Be Choosy With Fats To Keep Calories in Check

Now, added fats do add calories to your diet. All oils, regardless of their source, have about 120 calories a tablespoon. Just because olive oil is a beneficial fat, doesn’t mean you should pour it all over your food.

How to Get More Beneficial Fats Into Your Diet

The foods that contain beneficial fats include nuts and seeds, olives and olive oil, seafood and avocados. Here are some ways to work more of these beneficial fats into your day.

Nuts and Seeds

Almonds, pistachios, walnuts and pecans are considered tree nuts, which have more heart-healthy omega-3 than peanuts (not actually nuts, but beans). Here are some ways to include more nuts and seeds into your diet.

• • A handful of nuts make a filling snack.
  • Try stirring some nut butter into oatmeal, yogurt or protein shakes; or spread some on apple slices for a quick snack.
  • Finely ground nuts make a delicious crispy coating for fish or chicken. Dip fish fillets or chicken breasts into beaten egg white, then lightly coat with ground nuts. Season with salt and pepper, then bake or saute.
  • Sprinkle nuts or seeds into green salads, on top of cooked vegetables, yogurt or hot cereal, and into your shakes.
  • Add nuts and seeds to trail mix.
  • Tahini (sesame seed paste) makes a delicious base for a salad dressing or sauce.

Olive Oil and Olives

Olive oil is also one of the richest sources of monounsaturated fat. If the flavor of extra-virgin olive oil is too strong for you, look for light olive oils that have the same calories as regular olive oil, but are lighter in flavor.

• • Use olive oil to replace vegetable oils and butter when you cook.
  • Make your own salad dressing with 2 parts olive oil, 1 part lemon juice or vinegar; salt and pepper to taste.
  • Use a tiny bit of olive oil to flavor cooked vegetables.
  • Add whole olives to salad, or chopped olives to pasta sauces, or stirred into whole grain dishes after cooking.
  • Try an olive spread on whole grain crackers. Whip up chopped olives, garlic and a little tomato paste in the blender.

Seafood

Fish fat naturally contains heart-healthy omega-3.

• • Canned tuna and salmon are super-convenient. Flake some tuna or salmon on top of a green salad for a quick meal.
  • Add frozen cooked shrimp and scallops to soups or pasta dishes.
  • Use fish instead of chicken in some of your favorite dishes like tacos or one-dish meals.
  • Order fish more often in restaurants.

Avocado

Avocados are technically a fruit and a good source of monounsaturated fat. Here are a few of my favorite uses for avocado.

• • Use mashed avocado as a substitute for mayonnaise in tuna salad or egg salad.
  • Mash into guacamole with a little lime juice and salt; use cut veggies rather than chips for dipping.
  • Try a few slices of avocado in an omelet, or on top of hard-boiled eggs.
  • Mix diced avocado, mango and red onion with a little lime juice and cilantro into a delicious salsa

Good fats will not make you fat! Give them a go

Smoothies are Life!

So I share with you one of our all time favourites... The HULK smoothie!

- Handful of baby spinach

-1/2 Avocado

- 1/2 Banana

- Handful of ice

- 1 scoop Personalised Protein Powder

- 1 teaspoon cinnamon

- 2-300mls water

Blend and enjoy!

So delish guys! 

Fiber tips!

Did you know there’s more than one type of dietary fiber? Eating a wide range of plant foods will help you meet all your needs.

Did you know there’s more than one type of dietary fiber? Eating a wide range of plant foods will help you meet all your needs. 

Fiber is important in your diet and most people don’t eat as much as they should. In addition to eating enough fiber, you also need to eat enough of the different types of fiber.

That’s because not all fibers function exactly the same way—different types of fibers have different effects on the body. So, just as you should aim to eat a wide range of foods in order to get a wide array of nutrients, a varied diet helps to provide you with enough of the different types of fibers, too.

What Is Fiber and How Much Do You Need?

Fiber is the structural component of plant foods, so it’s found in vegetables, whole fruits, beans and grains (like corn or brown rice)—there’s no fiber in meats, fish or poultry.

The average person falls far short of meeting the fiber recommendation of 25-30 grams a day. In fact, most of us only eat about 10 grams a day, which means we may be missing out on the health benefits of dietary fiber. Fiber, of course, helps move the digestive process along, but high fiber foods also provide the sensation of fullness, so they help with hunger control. And certain fibers also support the growth of friendly bacteria in your digestive tract.

If you don’t eat as much fiber as you should, it’s best to increase the amount you eat gradually over a few weeks. Adding too much fiber to the diet in a short period of time might lead to abdominal discomfort and gas, so take it slowly to allow your system time to adjust. Also, drink plenty of liquid to allow the fiber to soften and swell.

Different Types of Fiber: What Are They and What Do They Do?

There are two broad classes of dietary fiber—soluble fibers and insoluble fibers.

Soluble Fibers

Soluble fibers are found in the highest concentration in apples, oranges, carrots, potatoes, oats, barley and beans. Soluble fibers dissolve in water and thicken up. If you’ve ever cooked oatmeal at home, you probably noticed it got thick and gluey as it cooked. That’s because the soluble fiber in the oats dissolved in the liquid.

When these fibers come in contact with the liquid in your stomach, they swell up and thicken, too, which is why they help keep you full. Soluble fiber slows the absorption of glucose (sugar) from the blood stream and it can help to keep blood sugar levels more even throughout the day.

Insoluble Fibers

Insoluble fibers also support the health of your digestive system, but in a different way. Insoluble fibers don’t dissolve in water—instead, they simply absorb water in the lower tract, which makes the fiber more bulky. This type of fiber, found in the highest concentrations in vegetables, wheat bran, corn bran, rice bran and most other whole grains, speeds the passage of waste through your digestive system, so it helps to keep you regular

How Can You Tell If a Fiber Is Soluble or Insoluble?

It’s actually fairly easy to tell the two fibers apart. When you make barley soup or boil potatoes, you can easily see how the liquid thickens up—that’s because barley and potatoes are high in soluble fiber. On the other hand, when you cook brown rice—a whole grain that’s rich in insoluble fiber—it doesn’t get sticky because the fiber doesn’t dissolve. Instead, it simply absorbs water as it cooks, causing the grains to swell up. 

Tips for Increasing Fiber Intake

• Eat whole fruits with skin more often than fruit juices

• Use whole fruit as a dessert

• Eat a variety of whole vegetables—cooked and raw—and eat them freely

• Use 100% whole grain breads, waffles, cereals, rolls, English muffins and crackers instead of those made with refined white flour

• Use corn tortillas rather than flour

• Use brown rice, wild rice, millet, barley and cracked wheat as alternatives to white rice

• Add beans to main dish soups, stews, chili or salads

• If you have trouble meeting your fiber intake, you can use fiber supplements. But remember that fiber supplements don’t replace the healthy fruits, vegetables and whole grains that you should be consuming.

Eat Well!

Strength and Functional Training

We all want to be STRONG right? Whether it’s carrying groceries, lifting weights or just plain throwing things around, STRENGTH is by far one of the most attractive things about training. 

So what’s the difference between FUNCTIONAL strength training and traditional strength training. The answer is A LOT!

With traditional strength training, the focus is building strength one muscle group at a time, such as a simple bicep curl or leg extension. However, this type of training doesn’t translate to much of what you do outside a regular gym! 

FUNCTIONAL STRENGTH training uses large movements that stabilise specific muscle groups to mimic what you do in everyday life. So in simple terms, FUNCTIONAL STRENGTH training is vital to keeping your movements strong in your work and simple every day activities.

So why is it so important?

Imagine you have to carry a bag of groceries in each hand, and then you have to reach into your pocket for your keys, put the weight of the bags on a hip while you reach and balance your weight so you don’t topple over. You are not just using your arm muscle’s strength to do this; you’re using your balance, coordination and dynamic movement of said muscles. With FUNCTIONAL STRENGTH training, this movement would be a lot easier, as the body is used to incorporating whole body movements to utilise all aspects of strength, something traditional training does not produce. Therefore a good base of FUNCTIONAL STRENGTHalso massively reduces the chance of injury. This is an everyday example, imagine what good FUNCTIONAL STRENGTH can do your sports performance!

TECHNOFUNC is one of the few places where all aspects of functional strength are addressed. The workouts address coordination, range of motion, speed and purity of movement to allow a true enhancement of FUNCTIONAL STRENGTH.

As a Chiropractor who treats many athletes and ordinary people daily, I prescribe a huge amount of rehabilitative exercises, all of which incorporate STRENGTH at a functional capacity. It is an important aspect of total body fitness and injury prevention for all types of people.

Dr Daniel Ayala (CHIROPRACTOR)

Health Start Chiropractic

Shop 4/31 Argyle St CAMDEN NSW

E.P.O.C System

Training for the “Afterburn”

What is E.P.O.C? After we warm up and begin a greater intensity of exercise, our body must choose which energy system to use based on our intensity level. During this time, it starts taking in more oxygen until we get our “second wind” and our oxygen demands are eventually met. This is most noticeable for runners, it’s that uncomfortable feeling you get before you arrive to that “second wind” state. The “second wind” state for most runners, is more comfortable as the body has adjusted to the activity and is in drive mode.

HIIT – High Intensity Interval Training does not allow your body to enter the “second wind” state, as your heart rate is taken up and then dropped several times throughout the workout.  Once exercise has stopped, the body continues to take in more extra oxygen at a greater consumption than it would with a lower intensity training session.  Put simply, the greater the intensity, the more oxygen and calories your body requires recovering from the exercise.

This excess oxygen, what we refer to as EPOC or Excess Post-Exercise Oxygen Consumption, is used for recovery processes that bring the body back to its normal relaxed state.

The intensity and duration of the HIIT workout determines how long it takes for our body to return to normal, thus affecting the “after burn”. When we don’t exercise hard, we don’t get a noticeable after burn. After high-intensity exercise, however, the after burn can last hours or even days. It is not unusual for a person’s calory count continued to climb as much as 300 kcals in the first hour after a 500 kcal effort. That intense after burn will not stay that high for more than a couple of hours at most. However, even 24-48 hours after the workout, you might still see an extra 25 kcals being burned in an hour.

Simply put, the more intense your workouts, the more energy you will expend to assist with the recovery after the workout. Thus, the longer the recovery period, the longer your body will continue to burn calories.

By incorporating some high-intensity workouts (85% – 90% of HRM) in your weekly routine, you will not only burn more calories during the workout, but you will burn additional calories during the recovery period.

Here at Technofunc, Functional HIIT is what we are all about!  We focus solely on ensuring your workout is tailored to deliver the maximum “afterburn” with every training session, ensuring BIG and LASTING results!

Pair for Better Nutrition

Chocolate and Strawberries are a delicious combo, but there’s more to pairing foods than combining items that taste great together. Get the most out of your diet by learning to pair foods that complement each other nutritionally, too.

People often ask me if there are certain foods that they should, or shouldn’t, eat at the same time. 

Some people have heard that “If you don’t eat proteins and carbs at the same meal, you’ll lose weight.” But a study published about ten years ago debunked that idea. 

On the other hand, there is another concept around food combining––sometimes called food synergy or food pairing––which recognizes that certain foods offer a bit more nutritional benefit when eaten together than if you eat them separately. Think of it as a nutritional ‘one and one makes three.’

How to Get Better Nutrition With Food Pairing
Colorful veggies with a little fat.

Many fruits and vegetables contain compounds called carotenoids. These are natural pigments that give foods like tomatoes, carrots and spinach their beautiful hues––from the pigments lycopene, beta-carotene and lutein, respectively. 

Carotenoids function as antioxidants in the body, which is one reason why fruits and vegetables are such an important part of a healthy diet. These important compounds are fat-soluble, which means that when you eat your veggies with a little bit of fat, your body is able to take up more carotenoids. 

So, adding some healthy fat from avocado or olive oil to your salad, for example, will help you absorb the carotenoids found in the romaine lettuce, carrots and tomatoes.

Vitamin C with iron-containing veggies and grains.

Iron comes in two different forms in foods. One form called ‘heme’ iron is found in fish, meat and poultry, and it’s more easily absorbed by the body than the so-called ‘non-heme’ iron found in certain veggies and grains.

When you take in some vitamin C along with a source of non-heme iron, your body will absorb the iron better. And it doesn’t take much: the amount of vitamin C in one orange or one tomato can nearly triple iron absorption. So, tomatoes in your chili will help you absorb the iron in the beans. 

Strawberries will help you take up the iron in your cereal. And the iron in spinach will be better absorbed if you toss some orange or grapefruit wedges into your spinach salad.

Lemon and green tea.

Green tea phytonutrients, which are naturally occurring and contain some unique and beneficial antioxidants called catechins, act to help protect the body’s cells and tissues from oxidative damage. 

When you add lemon to your green tea, the vitamin C can help your body absorb these beneficial compounds. If you don’t like lemon in your tea, have a fruit that’s rich in vitamin C along with your brew, like a bowl of berries or a sliced orange.

Fish and leafy greens.

When you drink milk that’s fortified with vitamin D (as is nearly all the milk sold in the US), the vitamin D helps your body absorb the calcium in the milk. But there’s another great way to pair these two nutrients––fish and veggies. 

Fatty fish like salmon and mackerel provide vitamin D, and leafy greens like turnip greens, mustard greens and kale provide calcium. Pairing the two will help your body take up the calcium in the veggies. 

Fit Exercise In

When it comes to finding motivation to get up off the couch and improve your fitness, sometimes it takes more than willpower alone to make it happen.

‘I’m too busy and I can’t find the time.’

This is the number one excuse I hear for not exercising. And this ‘I’m too busy’ excuse sounds so much better and less embarrassing than the truth:

‘I’m just too tired and I don’t have the motivation.’  There it is.

The reality is that we can all make time to add activity into our life. All we need to do is realize that excuses will only hurt us in the long term. There will never be more than 24hours in a day.

Sometimes it takes a health scare or an embarrassing moment to force us to address the issue. But why wait for that to happen before improving your life?

Three Ways to Squeeze in a Workout into Your Day

1. Set your alarm 30 minutes earlier.

This may seem like an obvious tip, but it definitely takes motivation not to hit the snooze button and lie back down.

• My next piece of advice may seem crazy but it works

   For the first few weeks wear a loose fitting workout kit to bed or place your workout outfit with your tennis shoes right next to your bed. When the alarm starts buzzing, put on your socks and shoes and get to it.
  • Working out at home or close to home is the best way to start out, because it removes any excuses about joining a gym or having to travel anywhere. Sure, jogging along a beach at dawn may sound nice, but in reality, you probably need to get your workout done and dusted as quickly as possible.
  • As your body gets used to the time adjustment, add an extra 10 minutes so that you can actually comb your hair and brush your teeth before you go.

2. Pack your workout clothes and take them to work.

If you’re not a morning person, then it’s time for Plan B: the lunchtime power-walk. Schedule it in like you would a dentist or your hair salon appointment. It’s funny that we wouldn’t dream of not getting our hair cut, but taking care of our health often gets overlooked or sidelined.

• Asking a co-worker to join you will give you the extra motivation not to skip a session.

3. Split your workout into smaller segments.

If finding a full 30 minutes is too difficult, then try to do these:

• This tip works especially well for stay-at-home-moms with young children, because minding a child for 10 minutes while you jump around and squeeze in a workout is a realistic goal.
• If you work in an office and sit down all day, try taking a brief 10 minutes to stretch out or walk around the office. It may improve your energy level and boost your concentration.

Making an activity part of your lifestyle instead of a chore makes results easier to achieve.

Once you decide to ditch the excuses and make time in your day to exercise, watch what happens! So, no excuses––everybody can find time to exercise!

Make a Bad Diet better

Any bad diet can be made into a better one. And with so many possible changes that can make your diet healthier, results can come quickly.

“My diet is awful.” When my new  client “Mat” came to see me last week, these were the first words out of his mouth. After he told me what he usually eats every day, I had to agree that he had a bad diet (silently, of course). “I never eat at home,” he told me. “I stop by the coffee store in the morning for a cinnamon roll and a hot cocoa. Then I eat a heavy, meaty sandwich and fries most days for lunch. I pick up something for dinner, usually a burrito and chips, on my way home.” To top it off, he stays up until well past midnight, snacking on sweets. A competitive tennis player in college, he’s now 50 years old and barely moves at all (“I walk maybe once a week”). Is it any wonder he’s gained 40 pounds in the last 25 years? He wants to eat better, enjoy a healthy diet, “but I have such a bad diet, I just don’t know where to start.”

When your diet is truly terrible, making changes can seem overwhelming—even if you know what you should be doing. Maybe you figure you can’t teach an old dog new tricks. You’ve been eating this way for so long that you can’t imagine how you’d break out of your routine and start to eat a healthy diet. Maybe you just don’t want to have to think about what you’ll choose in restaurants, or how you’ll make sure to have healthier foods available at home or at work. But rather than seeing this as such a huge challenge, I tried to make Mat see this as an opportunity. If there is anything good to be said about his eating habits, it’s this: with so many potential changes he can make, he could see results relatively quickly.

Making a Bad Diet Better

With a client like Mat, I have to take into account his lifestyle. While I’d love to see him preparing more foods at home, it’s probably not going to happen, at least not right away. He knows he’s eating too much fat and sugar, and not enough fruits and vegetables. So, my goal was to find some easy changes he could make, even with all the eating out that he’s doing. Here’s what we came up with.

Better breakfast options

Mat told me that he is always in a hurry to leave in the morning, so he doubted he would make anything at home before rushing out the door. His current breakfast offers up very little protein, and a lot of calories, so we talked about other options at the coffee store. He was willing to switch to a nonfat latte, which would provide some protein at a relatively low calorie cost. And he decided he’d try either a cup of oatmeal or an egg-white ‘wrap’ in place of the sweet roll. He also said he’d plan to pick up a fruit cup to eat at his desk when he got to work.

Better choices at lunch

Mat knows his lunch choices are too heavy and fatty. And did I mention that he washes it all down with a quart of lemonade? Most of the restaurants he goes to at lunchtime have a large and varied menu. That’s a big plus for him, since he can switch to leaner meats for his sandwich and healthier side dishes like fruit or a side salad. He also said he’d be willing to try a main-dish salad—knowing that he should select one that’s heavy on vegetables and lean protein, and light on fatty ingredients like cheese, bacon and creamy dressing. And switching to water, he told me, was not going to be a problem—especially when I told him that that single change could lead to a weight loss of 5 pounds in a month.

‘Good’ snacking in the afternoon

Mat isn’t in the habit of snacking in the afternoon, but he should. He eats lunch most days at 11:30 and doesn’t get around to eating dinner until close to 8 PM. By the time he rolls up to his favorite Mexican restaurant, he’s starving. Especially with his lighter lunch, Mat agreed that he’d probably feel the need for a snack in the afternoon. And he understood that it offered an opportunity to work in some of the foods he’s not currently getting in his diet—fruits, vegetables, and dairy products. The easiest thing for him (something he was actually excited about trying) was to make a protein shake. His office has a small pantry, and he was sure he’d be able to keep it stocked so that he’d always have what he needed on hand for his shakes. As an alternative to the shake, he’s also going to try having a container of nonfat yogurt with a piece of fruit, or some baby carrots and a small scoop of hummus dip that he could pick up at the grocery store.

More veggies at dinner

Although burritos were his “go-to” for dinner, Mat actually had several places that he went to most often, and many were large chain restaurants. Again, this can work in his favor. For one thing, the menus are large enough that he can select dishes that emphasize lean protein and vegetables. And, as with lunch, this is the time to work in as many vegetables as possible. Many large restaurant chains post their nutrition information online. I suggested that Mat take some time looking at the menus and calorie counts ahead of time, and then make a list of some healthier choices he could make at a cluster of restaurants.

Snack on fruit in the evenings

Since Mat stays up so late, it’s not unreasonable that he might feel this need for ‘a little something’ during the evenings. But rather than rummaging in the pantry for pastries, he agreed that this would be a great time to sneak in an extra piece of fruit. He promised he’d stock up on the weekends so he’d always have fruit available.

Small Changes Can Mean Big Results

One of the nice things that came out of my meeting with Mat was that he didn’t feel overwhelmed, because the changes we came up with work with his lifestyle rather than against it. But look at what we were able to accomplish:

Breakfast: Boosted protein, added a serving of fruit, and significantly decreased fat and sugar intake. Potential calorie savings: 400 or more.

Lunch: Significantly reduced fat and sugar, added 1-2 servings of vegetables. Potential calorie savings by switching to leaner proteins and ditching the lemonade: 800 or more.

Snack: Boosted protein, added a serving of nonfat dairy and a serving of fruit with the shake or yogurt snack. Boosted protein and added a vegetable serving with the hummus and veggie snack.

Dinner: Cut out a lot of fat and added 1-2 vegetable servings. Potential calorie savings: 400 or more.

Evening snack: Added another serving of fruit.

Bottom line: Mat cut out enough fat and sugar to save at least 1000 calories a day. And he’s added 2 fruit servings, 2-4 vegetable servings and a serving of nonfat dairy. He’s on his way to a healthy diet and feeling happier.

How have you managed to make your diet healthier without feeling deprived?

BONE health

We all know that regular low/high impact activity is key to improving bone strength and density.  While we have that covered with your training here at Technofunc, the right nutrition is important to back that up!

Ask most people what nutrients are needed to support bone health and they’ll likely say calcium and vitamin D. And they would be right, of course. Calcium is the most abundant mineral in the body (most of it is socked away in our bones and teeth), and vitamin D is critically important in helping the body absorb calcium. But many other nutrients play an important role in keeping bones strong and healthy.

Nutrients for Great Bone Health

Bone is a living, growing tissue. It’ made up of a collagen, a protein that forms a soft framework for bone, and a mineral component called hydroxyapatite, made primarily of calcium and phosphorus which are deposited in this framework to give bones strength and hardness. In addition to protein, calcium and phosphorus, there are other nutrients that help support bone health. Here are some key bone-building nutrients and where to find them.

Calcium

Calcium makes up about 2% of your total body weight, and most of it is stored in your skeleton.
Where to find it: Milk and milk products (yogurt, cottage cheese, etc.), almonds, green leafy vegetables.

Phosphorus

Phosphorus is the second most abundant mineral in the body, and it combines with calcium to form the crystalline structure of bone.
Where to find it: Phosphorus is in many different foods, and most people get plenty in the diet. Major sources include milk, fish, poultry, meat, beans, nuts, seeds and whole grains.

Vitamin D

Vitamin D helps the body absorb calcium from the digestive tract.
Where to find it: Fatty fish, liver, some fortified foods. Many people don’t consume enough vitamin D, however, and may benefit from taking supplements.

Magnesium

Magnesium stimulates the production of the hormone calcitonin, which helps to move calcium from the bloodstream into the bones. It’s also needed to convert vitamin D into its active form, which, in turn, supports calcium absorption.
Where to find it: Green leafy vegetables, beans, nuts, seeds and whole grains.

Potassium

Potassium helps to maintain calcium balance in the body, and it helps to reduce the loss of calcium in urine.
Where to find it: Melons, tomatoes, bananas, peaches, oranges, leafy greens, sweet potatoes, beans.

Vitamin C

Vitamin C is necessary for the formation of collagen, the protein matrix of bone tissue.
Where to find it: Citrus fruits, broccoli, tomatoes, strawberries, kiwifruit, peppers, green leafy veggies.

Boron

Boron is a mineral that supports the body’s use of other bone-building nutrients, including magnesium, phosphorus and vitamin D.
Where to find it: Dried fruits like prunes, raisins and apricots, also peanut butter and avocados.

Picky Little Eaters?

Here at Technofunc we have many kids walking through our doors to have some fun and get active and we LOVE IT! However, so often we are asked the question... what can I do to feed my picky eater the right nutrition?  We hear ya!

Kids can be picky eaters, and they don’t always get the nutrition they need. Here’s a short list of some nutrition-packed food for kids.

Tell kids something is good for them and more likely than not, they won't won't it, they want what taste yummy!

Here’s a list of my top-rated types of food for kids—they’re good, and good for them:

Tuna fish – Many kids turn their noses up at fish, but they’ll eat tuna salad. Like all fish, tuna is a great source of healthy omega-3 fatty acids and it’s rich in protein. Try mixing your canned tuna with mashed avocado instead of mayonnaise for a healthier tuna salad. And serve with some whole grain crackers—kids love to make their own little cracker sandwiches.

Smoothies – A lot of kids fall short when it comes to meeting their calcium needs, and many don’t eat enough fruit, so smoothies can help fill both gaps. They’re quick and easy to make, and they’re great when things get rushed in the morning. And kids love to make their own. If you’ve got low-fat milk, protein powder and some frozen fruit at hand, your kids can take it from there.

Carrots – Kids and vegetables often don’t mix, but sweet, crunchy, raw carrots are an exception. Carrots are rich in beta carotene to help support healthy skin and eyesight, and they’re also a good source of fiber. They’re fun to eat plain, or dipped in fat-free ranch, salsa or guacamole.

Oatmeal – It takes just a few minutes to cook up some rolled oats, which are naturally rich in fiber and B-vitamins. Try making it with nonfat milk or soy milk, rather than water, to boost calcium and protein. Sweeten lightly and stir in some diced fruit like bananas or apples.

Strawberries – Kids love strawberries because they taste so good—and they’re also packed with vitamin C, potassium and fiber. When fresh berries are not available, use frozen whole berries in smoothies or mixed with yogurt.

Nuts – Instead of chips, offer kids nuts to satisfy their craving for something crunchy and salty. Tree nuts like almonds, walnuts or pistachios provide healthy fats, protein and minerals like zinc and magnesium.

Beans – Beans do double nutrition duty for kids: they’re not only a good source of iron, but they’re also a great fiber source. Most kids will eat canned beans seasoned with a touch of ketchup, barbecue sauce or salsa. You can also try bean soup, or whirl some beans in the blender with a little salt, lemon and olive oil for a tasty hummus dip for raw veggies. 

Share with us your tips on how you get your kids to eat healthy!!

Cooking for One?

In this fast-paced world of busy schedules, we sometimes get into situations where we’re dining alone. This can be a challenge when it comes to cooking healthy meals. Most recipes are designed to serve 4-6 people. Extra stalks of broccoli or lettuce heads that don’t get used just go to waste. And let’s face it: sometimes it seems like too much trouble just cooking for one. But as the old saying goes, ‘Forewarned is forearmed.’ If you plan ahead and prepare, cooking for one can open up a whole new world beyond frozen pizza and instant noodle soup.

• Keep your pantry and freezer well stocked.

I can’t say enough about having convenient, healthy items on hand. Stock your freezer with loose-pack frozen veggies and fruits as well as shrimp and individual chicken breasts. If you’ve got whole grain noodles, quick-cooking brown rice, canned beans, broth, tomato sauce, tuna and salmon in the pantry, you can put together a tasty dish in no time. 

• Turn leftovers into makeovers.

You might love macaroni and cheese, but if you make a big batch you might not want to eat it every night for a week. Of course, you can put individual portions in the freezer, which is great for nights when you don’t want to cook. You can also plan to make the foods you cook do double duty. If you’re grilling chicken, make extra and add that to tomorrow’s pasta. If you’re cooking fish, make enough to fold into some corn tortillas with salsa for fish tacos on the next night.

• Have breakfast for dinner.

There’s no rule that says you have to eat dinner food for dinner, any more than you have to have breakfast food in the morning. Feel free to have a veggie omelet for dinner, or have some of last night’s chicken curry for breakfast.

• Find some one-dish meals that you like.

You can have a balanced meal of an entrée and two sides without having to prepare three separate items for one plate. Soups, stews, casseroles are a great option that include protein and veggies all in one dish.

• Plan your meals ahead of time.

Make the best use of perishable items, like veggies. You can’t buy a half head of lettuce, but you can break the leaves, wash them and then wrap in a towel to store in the fridge, where they’ll stay fresh for 4 or 5 days. If you can’t find a single-serving bundle of asparagus, you can grill the whole bunch, then have half as one night’s side dish and toss the rest into the following night’s main dish salad.

• Organize a dinner club or potluck.

If you know others who are in the same “cooking for one” jam, invite them over to cook together or organize a potluck event. If everyone brings a dish and swaps leftovers, you’ll get more variety and it’ll be a lot more fun than eating by yourself.

• Adjust recipes when needed.

Even though most recipes are for 4-6 people, you can usually cut most in half with very few adjustments. There are also plenty of cookbooks around that are aimed at cooking for one. But some people figure that if they’re going to go through the motions of cooking something, they’d rather just make more and freeze the leftovers. That can be dangerous, though: If you’re craving a cookie, your recipe is probably going to leave you with enough dough to bake for a family reunion!