Category Archives: Nutrition

6 Quick Power Breakfast Ideas

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You’ve already heard how important breakfast is for providing morning fuel and starting your day with regulated meals and metabolism. The trouble is how much time it takes to build a traditional breakfast — time you’d rather spend getting as close to 7 1/2 hours of sleep as you can manage. Get the best of both worlds with any of these 6 quick and powerful breakfast ideas.

1. Breakfast Burritos (10 minutes)

Scramble up some eggs and sausage with cheese and spinach, then wrap it in a whole-wheat tortilla. This combines high protein and healthy fat with fiber from the tortilla and spinach. Add bell or hot peppers for flavor, and feel free to trade in a vegetarian option for the sausage.

2. Greek Yogurt Parfait (3 minutes)

Alternate layersof greek yogurt with layers of fresh fruit, granola, dried fruit and nuts. Stir it all together, or keep the layered effect for a different taste and texture with each bite. Add flavor with a little honey, a splash of vanilla or a sprinkle of dark chocolate powder. Flax seeds or chia seeds can add extra omega oils and micronutrients.

3. Protein Bars (20 to 30 minutes)

You can find protein bar recipes that match your diet all over the web.  The trick for using them as a quick power breakfast is to make a batch on the weekend, then pull out what you need each morning. It’s portable, energy-rich and full of the proteins and fats that will help you focus and control your appetite all morning long.

4. Simple Preloaded Smoothie (4 minutes)

Load yogurt, frozen fruit, bananas and your favorite flavoring into your blender just before you go to bed. Put the thing in the fridge. Pull out in the morning with the contents partially thawed, add your ice and blend. If you forget your evening prep, the whole thing takes only 10 minutes in the morning.

5. Peanut Butter Celery (5 minutes)

It’s not just for kids’ lunch box side dishes anymore. The peanut butter — use organic instead of the sugar- and salt- laden regular — carries the protein and fats that turn breakfast into power breakfast. The celery adds a compelling crunch and plenty of fiber. Experiment with some added nuts and seeds, a little organic honey, or a sprinkling of dark chocolate to add some adult flavor to this handy and portable package.

6. Breakfast Sandwich (7 minutes)

Take some salmon or lean deli meat and slip it between two slices of organic, whole-grain bread along with a fried egg and some lettuce or kale. You get whole-gran carbohydrates, protein and healthy fat in a package that’s easy to carry and eat as you go about your morning. Bonus points for frying the egg and slicing the meat the night before.

Honorable Mention: Breakfast With Family (60 to 90 minutes)

This isn’t a realistic option for most families during the week, but the mental and emotional nourishment you’ll get from making this a weekend tradition pays wellness benefits all week long. Make the time to connect on Saturday or Sunday morning with the people you share your life with. If you live alone, make a standing date with friends to come over, or get together at a healthy breakfast spot in your neighborhood.

There are many more power breakfast options available even for the most on-the-go. What are some of your favorites, and what tricks do you use to make them faster and better?

Sources:

http://lovingthebike.com/cycling-nurition/loving-the-bite-5-minute-power-breakfast-ideas

http://books.google.com/books?id=eKGvGksKdloC&printsec=frontcover&dq=eat+drink+and+be+healthy&hl=en&sa=X&ei=72F1UYLVL-SDjALqp4GgBw&ved=0CDIQ6AEwAA

http://www.youtube.com/watch?v=0PKUC0SmaFY

Power Lunches: The Healthiest Ways to Brown-Bag

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Whether you work in an office or work out of your home, you have three choices for lunch.

1. Eat out. This limits your food options to what’s available nearby, and can double or triple your meal choices.

2. Skip lunch. This is more common than you’d think, and sets you up for poor productivity and less-than-healthy panic snacking.

3. The brown bag. It’s less glamorous, but gives you complete control and leaves money in the bank.

Though it takes more effort, option three is the right choice for your physical and economic health … if you do it the right way. To make that happen, take a page from the pros and develop these five habits to beat the brown-bag blues.

1. Put Variety in Your Sandwiches

What says packed lunch more than a sandwich? It’s tidy, easy and a natural fit. Eat one with a side of fruit or veggie sticks and you have a well-balanced meal complete with whole grain bread. But don’t limit yourself to meat on bread. Mix it up with pita bread or wraps. Replace the cold cuts with egg salad and tuna fish. Try hummus instead of mayo. The variety isn’t just healthier, it keeps lunches fresh and exciting.

2. Overcook for Dinner

Lunch gets the short end of the busy schedule stick. Breakfast is easy, and dinner gets some time and attention, but lunch often remains an afterthought. The answer is easy: simply cook enough dinner to pack a serving for the following day. The nutrition and diet attention you gave the evening meal is just as valid for lunchtime. Besides, you can make your cold-pizza-eating colleagues jealous when you reheat that dinner treat.

3. Pack Three Snacks

More than one diet recommends dividing your daytime meals into three snack-sized chow sessions rather than a single lunch. You can set up your lunch to work with this by bringing along enough for all three, or packing three distinct and different mini-meals. If you do this, try packing each in a separate container to avoid the temptation to eat it all at once. This method is about spreading food intake over several hours.

4. Bottle the Water

Drinks are a lunchtime blind spot for many, especially with the easy access to sodas and other sugary drinks at most work-friendly food counters. If you pack your lunch without a drink, you’ll be apt to run down to the vending machines or corner store — and tempted to get the same sugar-rich beverage you would at a restaurant. Instead, invest in a reusable water bottle and use it during, before and after lunchtime.

5. Salads Are Your Friend

We’re not talking some iceberg chunks and shredded carrot like the side dish where you’d buy lunch if you didn’t know better. Instead, take pieces of what you had for dinner and mix them together, then add some shredded veggies and cheese for added flavor. A dinner of beans and whole grain rice gets mixed in with feta, raisins and bell pepper for a Mediterranean treat. Resist the temptation to drown it in dressing. After a week or so, you won’t miss it.

Comment contest! Post below your most successful healthy brown bag lunch ever! Comment on the comments to vote for the winner. Whoever gets the most comments may brag to all their friends until further comments end your reign. 

Sources

https://www.google.com/search?q=eat+drink+and+be+healthy&btnG=Search+Books&tbm=bks&tbo=1

http://www.webmd.com/food-recipes/features/cheap-and-healthy-brown-bag-lunch-ideas-for-grownups

http://books.google.com/books?id=D_-s4IAqImwC&printsec=frontcover&dq=body+for+life&hl=en&sa=X&ei=6SAxUdiMA8rkqAG7xoDgAw&ved=0CDAQ6AEwAA

Condiments Can Make or Break Your Diet

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What would a burger be without ketchup? A sandwich without mayo? Or a baked potato without sour cream? It’s hard to imagine eating many foods without their condiment counterparts. But using high-calorie condiments may actually be sabotaging your healthy eating efforts.condiments - musturd and ketchup

Condiments and Your Waistline

Condiments kick dishes up a notch by adding flavor. But if you’re not careful, you may end up getting more than you bargained for. Many popular condiments are loaded with calories, fat, sodium and added sugar.

What’s more, even if you use “light” versions of your favorite spreads and dressings, you may not be doing yourself any favors. That’s because experts say when we see “less sodium,” “low-fat” or other nutritional claims on labels, we assume the food is healthy, and end up using more of it. One tablespoon of reduced fat mayonnaise comes in at approximately 5g of fat and 50 calories. Compared to one tablespoon of regular mayonnaise, with 11g of fat and 100 calories, it is healthier. The problem is that most of us don’t limit ourselves to one tablespoon.

Healthy Alternatives

To keep condiments from sabotaging your diet efforts, the key is to make healthy choices and be mindful of portion sizes. Try these substitutions:

·         Instead of using mayonnaise or sour cream for dips and spreads, opt for plain, low-fat Greek yogurt. The consistency is the same, but the Greek yogurt packs a protein punch, meaning your meal or snack will be more satisfying.

·         Dip your crudités and chips in hummus rather than ranch dressing. It’s lower in fat and higher in protein and fiber.

·         Make your own salad dressings instead of buying them. This way, you can control exactly what goes into them. Mix balsamic vinegar, olive oil, a dollop of mustard and a spritz of water together for a healthy, homemade vinaigrette. If you must have the store brand, keep in mind that vinaigrettes are typically healthier than cream-based dressings and sauces.

·         Don’t double up. Do you like to dip your buffalo wings in bleu cheese dressing? Chances are the chicken wings are heavily coated with buffalo sauce. Either skip the dip or only garnish the wings with buffalo sauce. Choosing one or the other will help you cut calories.

Get Condiment Savvy

These condiments are almost always fat-free and generally low in calories. Just watch the sodium and sugar content:

·         Ketchup: This picnic staple is made using puréed, cooked tomatoes, spices and seasonings. Look for low-sodium and low-sugar versions.

·         Barbeque sauce: BBQ sauce is made from combining ketchup, vinegar and Worcestershire sauce. Steer clear of “brown sugar” or “honey” varieties to keep sugar in check.

·         Mustard: Yellow mustard just contains mustard seeds, vinegar and seasonings. On the other hand, honey mustard is usually packed with sugar and fat.

·         Salsa: Salsa is made using fresh veggies, fruit, herbs and/ or spices. It’s one of the lowest calorie condiments out there, coming it at just 5 calories per tablespoon. Use it as a dip, on a baked potato or as a marinade for fish or chicken.

·         Soy sauce: Soy sauce is made from fermented soy beans, roasted grains, water and a lot of salt. Choose low-sodium soy sauce and use it sparingly.

What’s your favorite condiment? I put hot sauce on everything!

Sources:

http://www.8newsnow.com/story/11992407/nutrition-facts-about-condiments

http://www.nbcnews.com/id/35990706/ns/health-diet_and_nutrition/

http://www.huffingtonpost.ca/2013/02/21/bad-condiments_n_2733484.html

http://nutritiondata.self.com/facts/fats-and-oils/7520/2

The Truth Behind Negative Calorie Foods

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Imagine a food that actually burns more calories than it provides, that helps you lose weight just by eating it. The idea sounds pretty good, doesn’t it? These so-called negative calorie foods have been promoted by many fitness books and diet plans. But do they work? Is there science to back this claim or is it just another fitness myth?

The Theory

Chewing and digesting food, as with all bodily functions, burns calories without us ever noticing. Certain foods, like celery or grapefruit, are high in dietary fiber but extremely low in calories, leading to the conclusion that they burn more calories than they actually provide.

The Reality

According to the Mayo Clinic, about five to 10 percent of your daily caloric expenditure goes toward chewing, breaking down and storing your food. The low-calorie options that populate the negative calorie food lists found all over the Internet do, in fact require energy to digest.

So, in theory at least, negative calorie foods exist. In practice, however, there is no scientific evidence to support the idea that a single food requires more calories to break down than it provides.

The real problem with this diet philosophy comes in the application. When people read that grapefruit is a negative calorie food that will burn calories for you, they react in one of two ways: Either they eat nothing but these negative calories foods, or they add it to their regular diets to try to counteract the calories from other foods.

Nothing In, Nothing Out

The first approach, loading your diet with almost exclusively negative calorie foods will absolutely make you lose weight. But this loss will be rapid and unhealthy. Diets that consist mainly of these foods are severely deficient in both total calories and vital nutrients.

These low-calorie, starvation diets can not be sustained for long periods of time and can even backfire. When your body enters starvation mood, your metabolism will slow down and actually start fighting to keep you alive by storing fat for energy.

You may also start to lose muscle mass, since that will be broken down for fuel as well.

Too Much of a Good Thing

The other application of negative calorie foods, tacking them onto otherwise unhealthy meals, isn’t much better. A 2010 study from Northwestern University’s Kellogg School of Management tested people’s perception of calories of meals both with and without a healthy side.

In one of the tests, subjects were asked to guess the calorie content of a bowl of chili. They estimated the value at about 699 calories. When the chili was served with a side of green beans, though, they placed the meal at 656 calories. In truth, the side of green beans probably didn’t add many more calories, but it certain didn’t detract any either.

The belief in negative calorie foods and the practice that it leads to could actually cause you to gain weight by ingesting more calories than you realize.

The bottom line: negative calorie foods as a diet philosophy is about as empty as it sounds. You won’t do yourself any good by trying to follow it, and you’re likely to do yourself some harm.

Do you have any experience with negative calorie foods? Please share your thoughts with us in the comments.

Sources

http://www.mayoclinic.com/health/negative-calorie-foods/AN02040

http://www.acefitness.org/acefit/expert-insight-article/3/695/do-negative-calorie-foods-really-exist/

http://www.kellogg.northwestern.edu/News_Articles/2010/the-dieters-paradox.aspx

8 Alternative Snacks

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Between-meal snacking is either forbidden or essential, depending on which diet you choose to follow. Either way, most quick and available snack foods are decidedly weight-loss and nutrition unfriendly. Try these eight alternatives for your late morning, afternoon and after dinner munchies.

1. Good Ol’ Raisins and Peanuts (Gorp)

There’s a reason hikers and campers make this a staple of their food supply. Even small portions of unsalted peanuts and raisins combine to give you protein, fat and carbohydrates in a healthy balance that takes the edge off. It’s pretty calorie-dense, so stick to just a handful for a serving.

2. Celery and Peanut Butter

Lucky people might recall this one from their school lunch boxes. Simply take a stick of celery and spread unsalted peanut butter into the trough. The low-calorie celery combines with the fat and protein from the peanut butter with a fun texture. Some brave souls dab a little Tabasco sauce on top for spice.Fruits and Vegetables

3. Apples and Bananas (and Pears, and Oranges, and …)

No list of healthy snack options would be complete without mentioning fruits. They’re as yummy as prepackaged snack cakes, and packed with a variety of important vitamins and micronutrients. For snacks, the best choices are durable and easy to carry around. Apples are a great choice. Grapes, less so.

4. Popcorn

If you’re one of those people who eats just to have something to do with your hands, popcorn may be your solution. Air-popped, unsalted, unbuttered popcorn carries lots of fiber and very few calories for the volume. Munch to your tummy’s content.

5. Veggie Sticks

Vegetables have all the health advantages of fruits, but tend to have fewer calories and more nutrition per ounce. You can cut up some broccoli, carrots, cauliflower, cucumber, or bell pepper and put them in a zipper bag for portable, healthy snacking.

6. Baked Pita Chips

If you’re a serial potato chip killer, there’s something to that crunch that other snacks simply can’t replace. Pick up some pitas at your local health food market and bake them crisp in the oven. You’ll get all the crunch with none of the salt or chemical preservatives. You can buy pita chips pre-baked, but check the label for the salt and chemicals you’re trying to avoid.

7. Boiled Egg

Eggs are full of protein, which is the key nutrient in curbing hunger for the next several hours. Boil your eggs while going through your morning routine, then plop them in with your lunch for a quick-and-easy alternative to that midmorning coffee run.

8. Green Tea

Tea bags are easy to stash in your purse, briefcase or desk drawer. Hot water is available almost anywhere. Drinking unsweetened tea fills your tummy to stave off hunger without loading in the calories of another snack option. Really any tea works for this, but green tea in particular has been recently linked with a variety of other health benefits.

Like your regular meals, portion control is key to healthy snacking. If you gorge yourself on fruits and peanut butter celery, your results won’t be any better than if you’d eaten a candy bar. Remember, when it comes to diet, moderation is the only thing it’s smart to be extreme about.

Sources

http://urbanext.illinois.edu/foodforthought/0304.html

http://www.amazon.com/Eat-Drink-Be-Healthy-Harvard/dp/0743266420/ref=sr_1_1?ie=UTF8&qid=1360346111&sr=8-1&keywords=eat+drink+and+be+health

http://www.superfoodsrx.com/

Filling Foods That Won’t Pack on the Pounds

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Mixed FruitIt’s the dieter’s dilemma: you’re still hungry, though you just ate. Do you “cheat” and reach for more food? Or do you allow yourself to starve, which may make you more likely to overindulge later?

Neither of these options are truly solutions. In fact, eating more than you should or not eating enough could end up sabotaging your weight loss goals. Your best bet? Eat the right kind of foods to begin with. If you choose foods high in nutrients, you’ll stay fuller for longer – and those unwanted pounds will start dropping off.

The Secret of Low Energy Density Foods

Understanding the concept of energy density can help you stick with healthy eating for good. Energy density refers to the number of calories in a certain food.

High energy density means that there are a high number of calories in a small amount of food. Low energy density means that there are a low number of calories in a large amount of food. Low energy density foods are ideal for weight loss because the volume fills you up, but with few calories. Simply put, eating low energy density foods gives you the biggest bang for your dieting buck.

Most low energy density foods are high in water and fiber. Think fruits, vegetables, and other nutritious foods. Water provides volume and weight without calories, while fiber brings volume and helps you stay full for longer. Protein also helps stave off hunger, so pick foods high in fiber and protein with each meal and snack.

Most processed or “junk” foods and sweets are considered high energy density foods because they’re high in fat and refined carbohydrates. So reaching for a cookie will not only cost you extra calories, but you likely won’t feel satisfied for long.

Note that just because fat is considered high in energy density doesn’t mean you should avoid it. Eating “good” fats (monounsaturated and polyunsaturated fats), such as olive oil, nuts, seeds and avocado, is essential for good health.

Foods to Fill Up On

The following foods are guaranteed to keep you fuller for longer:

·         Soup. Opt for broth-based varieties that are packed with veggies and low in sodium.

·         Beans, peas and lentils. Add them to soups, salads and pasta dishes.

·         Green salads. Always start dinner with a green salad and you’ll be less likely to need a second helping of the main course.

·         Raw fruits and vegetables. Smear peanut butter on a banana, pair an apple with a slice of low-fat cheese or dip pepper and carrot slices into hummus for added staying power.

·         Seafood. Sauté scallops for dinner or add canned salmon to your salad.

·         Popcorn. Nosh on a few cups of air-popped popcorn to keep you satisfied between meals. Flavor it with a dash or curry powder, cocoa or Tobasco sauce instead of salt, cheese and butter to save calories.

If the idea of energy density seems overwhelming, remember that the key to keeping hunger at bay is to eat a diet rich in fruits, vegetables, whole grains, lean sources of protein and low-fat or nonfat dairy products. Foods high in saturated and trans fats, sodium and added sugar should only be eaten in moderation.

What’s your favorite low energy density food? If I’m still hungry after dinner, I go back for more veggies and drink a large glass of water.

Sources:

http://www.webmd.com/parenting/raising-fit-kids/weight/slideshow-filling-foods

http://www.cookinglight.com/eating-smart/nutrition-101/filling-foods-00412000077269/

http://www.everydayhealth.com/digestive-health-pictures/satisfy-your-appetite-with-these-delicious-choices.aspx#/slide-1

http://www.mayoclinic.com/health/weight-loss/NU00195

Eating Fresh in the Winter Cold

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Unless you live someplace like California or Florida, eating fresh can be tricky during the winter months, and even in those warm locales, changing seasons still means changing availability of favorite crops. It’s not impossible to keep up your fruit and vegetable rotation in the cold seasons, but it does require some extra knowledge and technique.

Embracing Variety

Most families have a limited range of fruit and vegetable intake, stocking up every week with bell peppers, lettuce, tomatoes, cucumbers, grapes, apples and the like. You can find these year-round in most mega-marts because they ship them in from the southern hemisphere — by means that reduce their nutritional benefit. By opening yourself to new experiences, you vastly improve your options for eating fresh.

Some winter-season options to try include brussels sprouts, persimmons, leeks, kiwifruit, beets, guava, kale and most citrus fruits like grapefruits and oranges. You can even buy winter-season cookbooks to help you cook these new options into the most delicious meals possible.

Knowing Your Canned and Frozen Goods

Although not exactly “eating fresh,” it still serves the purpose and can get you through the winter. Many fruits and vegetables retain their nutrition and even taste better when frozen than if picked unripe and shipped long distances — so opt for frozen berries in your smoothie, and frozen broccoli in your stir fry.

On a similar note, a few vegetables are better canned than shipped, including favorites like peas and green beans. Tomatoes are a special case, as the canning process not only preserves the nutrients, but actually releases nutritional value that’s unavailable in the raw form.

Visiting Farmer’s Markets

You probably already hit the local farmer’s market in the summer to get your favorite produce fresh. Winter markets are typically smaller and less crowded, and offer exactly the kind of new produce you need to eat fresh all winter long. Ask the folks in the stalls what those brave, new foods are called, what they’re good for and how to cook them.

Many communities have one or more farming cooperatives in which you can buy shares of a crop. This amounts to a food subscription, where you go every week to pick up your share of whatever the local farmers grew. These are often known as CSAs (Community Supported Agriculture), and can be found around the country. CSA boxes are often the easiest way to eat fresh and local all year ’round.

Getting Tricky

A final option is to grow your own favorite produce under conditions that convince the plant that it’s still summertime. An indoor garden, be it in your garage, a greenhouse, or your windowsill, is one way to do this. By keeping the heat at an elevated temperature, and intensifying light through windows, you create the conditions that get your crops to produce all year long. If you’re up for a real experiment, you can use hydroponics to accomplish the same thing.

Indoor gardening requires extra space and not a little time, but if you do it right you’ll have your favorite fresh produce all year long. Most communities will have a resource, club or similar group to teach you how.

What are some of your favorite ways to cook winter foods? Share your recipes in the comments to help fellow readers make it through to next summer. 

Sources

“Eat, Drink and Be Healthy”, Dr. Walter Willett, et. al., 2002

http://www.webmd.com/food-recipes/news/20070316/canned-fruits-veggies-healthy-too

Finding the Sweet Spot: The Best Sweetener for You

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Although sugar has a long history of human domestication and consumption, with records of its use going as far back as 510 BC., the sweet stuff has come under attack in the last 30 years.

Common sugar, more correctly called sucrose, is generally taken from sugar cane or sugar beets and is available in many forms. But, regardless of whether it’s white or brown, sucrose has been blamed for the increase of obesity, diabetes and heart disease in America. In 2009, obesity expert Robert Lustig went so far as to call sugar “toxic” and, according to the New York Times, new research has even suggested a link between sucrose and cancer.

With all of this negative press, many people wonder about alternatives to processed sugar. There are many out there, both artificial and natural. But which one is the right one for you?

Artificial Sweeteners

These synthetic, man-made sweeteners offer a zero-calorie alternative to sugar and come under a number of different names. The most popular artificial sweeteners include aspartame (Equal, NutraSweet), saccharin (Sweet’ N Low) and sucralose (Splenda), each of which is many times more sweet than sugar.

Many of these sweeteners are featured in so-called “diet” products because they have virtually no caloric value, unlike sugar, which contains 15 calories per teaspoon. This makes artificial sweeteners attractive to dieters. However, according to the Mayo Clinic, there’s evidence that links these sweeteners with weight gain, although the link is not yet fully understood.

Because these substances are not actually carbohydrates, they don’t usually have any effect on blood sugar level and can be useful to diabetics, but always check with your doctor before using any sweetener, especially if you’re a diabetic or at risk for diabetes.

In the 1970s, a notorious study was published linking saccharin to bladder cancer in rats. This is likely responsible for a negative view of all artificial sweeteners that has spread throughout the years. According to the National Cancer Institute, however, there is no solid evidence backing these claims, and several newer studies have failed to conclusively link these sweeteners with cancer or any other illness.

Stevia

Stevia is an umbrella term that refers to several products that contain some form of extract from the stevia plant of South America. The products vary in terms of which part of the plant they use and how much they are processed before reaching the market.

Like artificial sweeteners, stevia is non-nutritive and has a negligible effect on blood sugar levels. However, there is no evidence that stevia has any advantages over artificial sweeteners.

Still, people who distrust artificial products may be more comfortable opting for a stevia extract. If you’re looking for the most natural product possible, do your research and select a stevia extract that is minimally processed. A note: stevia has an after-taste that some people dislike.

Agave, Honey and Others

There are also many natural sweeteners available including agave, fruit nectars, honey, maple syrup and molasses. Although these options each have unique nutritional benefits — for example molasses is high in several micro-nutrients —  they don’t seem to have any other benefits over sugar. They all could contribute to weight gain because of their calorie content and cause spikes in blood sugar, which makes them off limits to diabetics.

Have you found a sugar alternative that works best for you? Please share your thoughts with us in the comments.

Sources

http://www.sucrose.com/lhist.html

http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=all

http://www.mayoclinic.com/health/artificial-sweeteners/MY00073/NSECTIONGROUP=2

Diet Reviews: The Sardine Diet

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Fish, with its huge doses of omega-3 fatty acids, has received a recent push as a healthy protein choice. It’s no surprise, then, that many diets have been released that are specifically designed to help you up your fish intake. The Sardine Diet, as its name suggests, is just such a program.

First detailed in a 2006 book of the same name, the Sardine Diet was created by certified dietitian and nutritionist Keri Glassman. The diet isn’t restricted only to sardines. Many people will be glad to hear that the diet doesn’t require them to eat sardines for breakfast, lunch and dinner every day. Rather, it encourages low calorie, high fiber, high protein and high omega 3 meals. We’ll consider what the diet entails, its potential benefits, as well as any cons associated with the Sardine Diet.

sardineWhat the Diet Includes

Following this diet begins with purchasing the book, which includes numerous recipes and meal plans. The foods discussed in the book all use fish as the primary protein source and are designed to boost your intake in both omega 3 and omega 6 fatty acids. Since the recipes are provided and portions are pre-calculated, you never have to worry about counting your calories. This kind of detailed planning takes all the guesswork out of dieting for you and ensures that you’re eating properly.

The Sardine Diet consists of three meals and two snacks daily. The types of food you can expect to be eating on the sardine diet include “Albacore Tuna Wraps” and “Sardine Tostadas with Avocado Salsa.” One of the most outstanding features of the Sardine Diet is that sardines, tuna and the other fish that are featured are relatively inexpensive and easy to get. These fish are also low in mercury.

What it Does

The push for sardines and other fatty fish is based firmly on the well-documented benefits of omega 3 and omega 6 fatty acids. Although fat is a much maligned nutrient, there are both healthy and unhealthy fats. The fats that are emphasized in the Sardine Diet are extremely healthy, according to the American Heart Association. Omega 3 and omega 6 fatty acids have been shown to lower LDL (bad) cholesterol, increase HDL (good) cholesterol, lower the risk of abnormal heart rhythms, and slow the formation of harmful plaque on the walls of your arteries. Other potential benefits associated with these fats include reduced risk of breast cancer, improved mental health, improved joint health and decreased risk of inflammatory diseases like asthma and arthritis.

The Sardine Diet is also rich in calcium, phosphorus and vitamin D, which all work in conjunction to improve bone and joint health. High calcium intake is also associated with a lower risk of obesity.

Potential Faults and Considerations

No diet plan is ever perfect for everyone and, despite all of its touted benefits, there are things to consider before diving into the Sardine Diet. The first, and most obvious, factor to think about is how you feel about sardines and fish in general. Many people do not enjoy the taste and texture of the little fatty fish. The diet does allow for substitutions with other oily fish, like salmon, but sardines are the preferred option.

Another aspect to consider is the fact that, although it discusses it, the Sardine Diet offers no guidance regarding an exercise program. Diet is only one part of a healthy lifestyle, so when embarking on any diet you should never neglect your exercise plan.

Have you tried the Sardine Diet? Please share your experience with us in the comments.

Sources

http://sardinediet.com/diet.htm

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp

http://www.dietsinreview.com/diets/the-sardine-diet/

Beware of High Calorie Holiday Drinks

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Nothing says “it’s the holidays” quite like a creamy cup of eggnog or a mug of spiced apple cider. But drinking too many of these festive beverages can leave you looking like Santa.Christmas Hot Chocolate

Calories in Holiday Beverages

Before you reach for that glass of cheer, take note: fancy beverages are often loaded with calories, fat and sugar. In fact, many holiday cocktails and coffeehouse drinks pack more calories than desserts. To burn off the calories in one hot buttered rum, for instance, a 150-lb. woman would have to walk briskly for approximately 90 minutes. Check out the average calorie counts on popular holiday drinks — and approximately how much exercise a 150-lb. woman would need to do to burn it off:

Alcoholic:

*Eggnog (one cup): 391 calories = 35 minutes of kickboxing

*Hot buttered rum (16oz): 418 calories = a 4-mile run

*White Russian (16oz): 355 calories = 30 minutes of jumping rope

*Chocolate liqueur (3oz on the rocks): 310 calories = 40 minutes on the elliptical trainer

*Mudslide (8oz): 590 calories = taking a 45-minute spin class

* Champagne (5oz): 122 calories = 30 minutes of water aerobics

* Champagne punch (one cup): 146 calories = 30 minutes of raking leaves

* Peppermint Mojito (6oz): 180 calories =  30 minutes of Pilates

* Martini (3oz): 196 calories = 25 minutes using a rowing machine

*Spiced cider with rum (one cup): 150 calories = 45 minutes of housework

*White wine (5oz): 121 calories = 35 minutes of strength training

* Red wine (5oz): 125 calories = 30 minutes of playing with your kids</li></ul>

Non-alcoholic:

* Eggnog (one cup): 343 calories = 45 minutes of hiking

*Hot cocoa (12oz): 320 calories = 50 minutes of moderate aerobics

* Peppermint mocha (16oz): 470 calories = one hour of intense yoga

* Pumpkin spice latte (16oz): 410 calories = 40 minutes of step aerobics

*Holiday punch (one cup): 234 calories = 30 minutes of ice skating

*Spiced apple cider (one cup): 117 calories = 25 minutes of dancing

*Sparkling grape juice (one cup): 152 calories = a 20-minute swim</li></ul>

Tips to Lighten Up

Try these tricks to save calories on your favorite holiday beverages:

1. Cut serving sizes: Pour spiced cider into champagne flutes instead of a regular glass and the portion will be a few ounces smaller. You’ll cut calories but still feel like you’re drinking a full serving. Serve up hot beverages like eggnog or hot chocolate in shot glasses and garnish them with whipped cream, sprinkles, cocoa powder or cinnamon. This fancy display will be pleasing for both the eyes and waistline.

2. Substitute a lighter milk. Coffee beverages, cocoas, eggnog and White Russians are made using milk or cream. Sub skim or one percent milk for whole milk and use half-and-half in place of whipping cream and you’ll save calories and fat.

3. Get creative. Forget about the high-calorie cocktails this year and make holiday wine coolers instead. Start out with 5 oz. of white wine, add a splash of cranberry juice and garnish with a mini candy cane. This merry concoction contains less than one-third of the calories in a hot buttered rum.

4. Hydrate with water. Nothing quenches your thirst as well as good old H2O. When you feel thirsty, drink a cup of water before ordering a festive beverage. Sip on water between alcoholic drinks, too. If water is too plain for you, add a slice of lime, lemon or cucumber for a burst of flavor. Or try sparkling water.

5. Plan ahead. If want to cap off the night with a cup of eggnog, plan for it earlier in the day. Skip dessert or have a smaller dinner so you can indulge later on.

6. Nix the alcohol. Ordering your favorite drinks virgin can save you up to 100 calories per beverage. Try this recipe for a merry pomegranate champagne punch “mocktail”: combine a half a cup of fruit juice with half a cup of pomegranate juice, add frozen raspberries and garnish with a lemon peel.

7. Skip the extras. Many holiday cocoas, coffee drinks and alcoholic beverages are topped with whipped cream, chocolate sauce, sprinkles or a candy cane. While these garnishes look nice, the extra calories aren’t doing any favors for your waistline. Skip these extras, and when ordering coffee beverages, ask the barista for fewer pumps of the pumpkin, gingerbread or peppermint syrup. Chances are your drink will still be just as flavorful without it.

8.  Don’t pass up your favorites. There’s no reason to be a Scrooge and completely deprive yourself of your favorite beverages. Just be sure to indulge in high-calorie drinks only in moderation and keep up with other healthy habits, like having good nutrition and getting regular exercise, throughout the holiday season.

What’s your must-have holiday beverage and how do you make it healthier? I cannot resist white hot chocolate, but I always hold the whipped cream to keep calories in check.

Sources:

http://www.self.com/calculatorsprograms/calculators

http://www.mayoclinic.com/health/holiday-drinks/NU00644

http://www.webmd.com/food-recipes/features/diet-busters-ten-high-calorie-holiday-drinks

http://www.self.com/health/blogs/healthyself/2011/12/8-low-cal-holiday-cocktails.html

http://today.msnbc.msn.com/id/22071944/ns/today-today_holiday_guide/t/cheers-tricks-cut-holiday-cocktail-calories/

http://www.eatingwell.com/recipes_menus/collections/healthy_holiday_mocktail_recipes