Low Calorie Snacks

Low Calorie Snacks

Healthy snacking can aid in weight loss by keeping your metabolism running high. Snacks help add extra nutrients into your diet, keep your blood sugar steady, and your energy levels elevated. The key is to select snacks that will fill you up without adding lots of calories. Plenty of fruits, vegetables, and whole grains are high in fiber to add bulk without the added calories.
 

·       Apple and glass of skim milk

·       1 cup Edamame

·       3 cups light popcorn

·       1 packet oatmeal (low sugar)

·       1 cup baby carrots with 2 Tbs hummus

·       1 cup sliced melon (or berries) with 2 Tbs plain nonfat yogurt mixed with 1tsp honey

·       ½ cup low fat cottage cheese with 4oz crushed pineapple

·       1 ounce mixed nuts

·       4 stalks of celery filled with low fat cottage cheese mixed with dill and chopped scallions

·       2 cups salad sprayed with lemon juice and ground pepper

·       8oz low fat Greek yogurt with flaxseed

·       1 cup vegetable sticks with 1 Tbs salsa, nonfat Ranch dressing, or 1/3 cup hummus

·       1 cup low sodium chicken, tomato, or vegetable soup

·       2 rice cakes with 1 Tbs peanut butter

·       5 whole wheat crackers with ¾ oz low fat cheese or ½ cup tuna

·       1 cup steamed vegetables

Have Your Steak and Eat It Too

All beef is not created equal; in fact organic free-roaming grass-fed beef has many heart-healthy benefits and has a place in a healthy diet when consumed in moderation. Typical cattle is fed a diet of grains leading to rapid weight gain and fattier meat. Cows are fed antibiotics or growth enhancers, and living conditions are overcrowded and inhumane to say the least.

Organic free-roaming grass fed cattle does not receive antibiotics, growth enhancers, or other byproducts. The cows graze on grass in a pasture and produce much leaner meat, about 1/3 less fat than regular cows. The environmental impact is much more favorable and ethical issues such as living conditions and quality of life are a primary focus.

Less fatty beef means lower saturated fat content, the “bad fat” that can lead to heart disease. Grass fed beef has an added benefit of being high in omega-3 fatty acids, a heart healthy fat that is essential for your brain and may even reduce cancer risks. It is estimated grass-fed beef has 2-6 times more omega-3’s than regular beef.

The ratio of omega-6 fatty acids to omega-3 fatty acids is believed to be close to 1:1 in grass-fed beef. Regular beef has over 10:1 ratio which is believed to add inflammation and stress to the body. Organic free-roaming grass-fed beef is also believed to be higher in antioxidants, especially vitamin E. It is estimated grass-fed beef is 2-4 times higher in vitamin E than regular beef.

When you go to the grocery store you will notice grass-fed beef is sometimes darker in color than regular beef, and has much less marbling, or visible fat. Taste wise grass-fed beef has a stronger taste and a more intricate flavor profile. Cost wise you will be spending considerable more money on organic free-roaming grass-fed beef.

Overall beef is an excellent source of protein, B vitamins, beta-carotene, iron, zinc, and selenium. When consumed in moderation organic free-roaming grass-fed beef can be an excellent addition to your healthy diet with many health benefits.

Recipes

Healthy Steak
Ingredients:
2-4oz Organic free-roaming grass-fed beef
Salt and pepper

Directions:
Spray a grill pan with a small amount of oil and heat over medium heat. Season the beef with a small amount of salt and pepper. If you are watching your salt intake just season with pepper. Cook until steak reached your desired doneness.

Steamed Asparagus

Ingredients:
Asparagus

Water

 

Directions:
Place water in a pot and set a steam basket overtop. Heat pot over medium-high heat until water is boiling. Add asparagus and cover the pot with a lid. Steam until asparagus is tender, about 6-8 minutes.  

Healthy Mashed Potatoes

Ingredients:
1 1/2lbs potatoes, cut into cubes
2 cloves of garlic, minced
2 cups low sodium chicken broth
½ cup nonfat milk
Salt and pepper to taste

Directions:
In a pot combine potatoes and broth. Bring to a boil and reduce to medium-low heat and simmer until potatoes are tender. Once fully cooked drain broth and add garlic and milk. Mash the potatoes, adding more milk if needed until potatoes are fluffy. Finish with a light sprinkle of salt and pepper. For those watching their sodium simply omit the added  salt and switch to no sodium broth.

Healthy Habits for 2014

As the year comes to an end we look forward to a new start in 2014. Is living a healthier lifestyle, achieving weight loss, or working out more one of your New Year’s resolutions? Get motivated and start setting goals for yourself. Make a plan to not just live a healthier lifestyle, but commit to eating 5 fruits and vegetables a day. If weight loss is your resolution set realistic goals for yourself and track your progress on a weekly basis. If your plan is to work out more build yourself a schedule. Plan your workouts a month at a time and track your progression at the end of each session. No one is perfect and adopting new habits isn’t easy. Recruit the support of family and friends, remain dedicated to your goals, and believe that if you want to live a healthier life you can do it!

Healthy Habits:

·         Eat breakfast everyday
·         Don’t skip meals
·         Eat fish twice a week
·         Eat out less
·         Limit processed foods
·         Eat at least 5 servings of fruits and vegetables daily
·         Make half your grains whole grain
·         Drink more water, most people need at least 8 cups daily
·         Drink less alcohol
·         Get 8 hours of sleep nightly
·         Stop frying food
·         Achieve a minimum of 30 minutes of aerobic exercise 5 days each week
·         Strength train at least 2 days each week
·         Take time to relax and appreciate everything you have in life
·         Spend more time with family and friends
·         Become more positive and avoid negative thoughts

Chocolate: Rich...Creamy...Healthy

 

Rich, creamy, and healthy....dark chocolate has many health benefits when consumed in moderation. Chocolate is made from cocoa beans which are high in a nutrient called flavanols. Flavanols are a type of antioxidant (also found in wine and tea) which help protect the plant from toxins and help our bodies resist free radical damage.

Research shows flavanols have potential cardiovascular benefits which include lowering blood pressure and improving blood flow possibly reducing the risk of cardiovascular disease. The research is not concrete but some studies also show improved insulin sensitivity in diabetics and short term increase in blood flow to the brain improving alertness and performance. One study even found people who consumed flavanol rich chocolate, wine, or tea scored higher on cognitive tests than those who did not.

Cocoa beans undergo processing to turn into chocolate. The more processed the chocolate is, the less flavanols it contains. Milk also interferes with the antioxidants found in chocolate and can block the potential health benefits. Added fat and sugar also reduce the health benefits of chocolate changing it from a "superfood" into a junk food.

Look for chocolate that contains at least 70% cocoa and keep your serving size to 1.4-2 ounces daily. Cocoa is very bitter and pungent in taste. Switching from a sugary milk chocolate bar to 70% dark chocolate may be a shock for your taste buds. Some find dark chocolate to be an acquired taste that takes some time to get used to. Start small and eat it with things you enjoy. My guilt free treat is drizzling some melted 72% cocoa over a handful of raspberries. However you choose to enjoy your dark chocolate, know the biggest reward is the impact on your health.

The Power of Pomegranate

 

Sometimes called a Chinese apple, the pomegranate is rich in nutrients and a delicious treat for anyone willing to work hard enough to extract its seeds. Originally grown in India and the Middle East, the pomegranate was used in traditional medicine to remedy many ailments and conditions. While the pomegranates healing properties have not been substantiated by modern medicine it is very apparent the fruit contains many health benefits.

Pomegranates are very high in antioxidants that rival other “Superfoods” such as acai berries and green tea. These powerful antioxidants help protect you from free radical damage and can reduce inflammation within your body. The seeds provide excellent sources of vitamin C that help support healthy connective tissue and fiber to support healthy GI function.

High in vitamin K the fruit supports healthy blood circulation. Studies have shown adults with ischemic heart disease benefited from less ischemia during stress testing when they drank 8oz of pomegranate juice daily for 3 months over those that did not. Some studies also suggest the possible benefit of pomegranate juice reducing LDL accumulation, systolic blood pressure and vital infections.

Also high in phosphorus, magnesium, calcium, zinc and iron the pomegranate is a rich source of many vital vitamins and minerals. It is best to enjoy the seeds of the pomegranate as this unprocessed and fiber rich source locks in the most nutrients. However if you are on the go or just don’t like all the work that goes into de-seeding a pomegranate, its juice can easily be purchased in the store.


                                      Searching for a new way to de-seed a pomegranate?


Try cutting the fruit into quarters and submerging each quarter in a bowl of water. Gently rub the seeds until they fall to the bottom of the bowl. The white waxy part of the fruit will float to the top and be much easier to remove. The water also prevents the juice from spraying out and staining you clothes.

Enjoy Thanksgiving without Packing on the Pounds!

 

On average we eat as much as 4,500 calories on Thanksgiving! Knowing which foods to cut back on can make a healthy impact on your waistline while still enjoying the foods you love.

Biggest Offenders:                                                                                              

Sweet potato casserole with marshmallows 1 cup 590 calories                   
Pecan Pie 1 slice 500 calories                                                                                      
Apple Pie 1 slice 400 calories                                                                                      
Mashed potatoes with gravy 1 cup 345 calories                                                 
Cornbread stuffing 1 cup 350 calories                                                                     
Mac ‘n Cheese ½ cup 210 calories

Healthiest Options:

Skinless turkey 3oz 135 calories

Roasted Potatoes 1 cup 200 calories

Brussels Sprouts ½ cup 30 calories

Green Beans 1 cup 40 calories
Homemade cranberry sauce 1/3 cup 40 calories

Side by Side:
Turkey, white meat 4oz 180 calories vs. Turkey, dark meat 4oz 325 calories
Roasted Potatoes 1 cup 200 calories vs. Mashed Potatoes with gravy 345 calories
Green Beans 1 cup 40 calories vs. Green Bean Casserole ½ cup 225 calories
Cranberry Relish ½ cup 75 calories vs. Jellied Cranberry Sauce ¼ cup 110 calories
Pumpkin Pie 1 slice 315 calories vs. pecan pie 1 slice 500 calories

Calorie Cutting Tips:

Drink water instead of soda or juice; limit alcohol as much as possible

Eat light at breakfast and lunch to compensate for dinner

Appetizers can quickly add up, focus on the main meal and stay away from pre-meal temptations

Fill half your plate with non-starchy vegetables (salad, green beans, broccoli, etc.) and the rest of your plate with small samplings of more indulgent side dishes

Take a sliver of pie instead of a whole slice

Skip dessert toppings like whipped cream and ice cream

Take a walk or play an active game, get the family involved and burn some extra calories

Healthy Hummus

 

Hummus is delicious, healthy, and can be enjoyed in many different ways. Served as a dip with pita and vegetables or spread on a sandwich, this complete protein is a great staple for vegetarians, vegans, and meat eaters alike.

 

The main ingredients in hummus are chickpeas and tahini, which are rich in fiber, protein, folic acid, calcium, zinc, iron, and magnesium. Additional ingredients such as olive oil, garlic, and lemon juice are also great sources of healthy monounsaturated fats and antioxidants.

 

Below is a simple Hummus Recipe I make to share with friends and family. I sometimes add fresh herbs or dried tomatoes to add additional flavor. Play around and see what tastes good to you!

 

Healthy Hummus Recipe

Ingredients:

1/3 Cup Tahini (Sesame Seed Paste)

3 Garlic Cloves, minced

1 tbs Lemon Juice (about 1/2 lemon)

2 tbs Olive Oil

1 15oz Can of Chickpeas

1/4 tsp Ground Cumin

Water

 

Directions:

In a food processor add tahini, garlic, lemon juice, and olive oil. Blend for 1 minute until smooth. Rinse chickpeas well under water and drain. Add 1/2 of chickpeas to the food processor and blend until smooth. Add second half of chickpeas to the food processor along with the cumin and blend until smooth. If the mixture is too thick add some water until you reach a desired consistency. Serve with pita chips and vegetables. I also sprinkled some paprika over the hummus to add some color and extra flavor. Enjoy!