Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts
Thursday, March 12, 2015
25 Deliciously Healthy Low Carb Recipes from September 2014 Gluten Free SBD Paleo Whole 30
This post has Deliciously Healthy Low-Carb Recipes from 2014, found on Kalyn's Kitchen and other blogs around the web.
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It's October, but before we transition completely to fall eating, there are going to be more warm days and for most people, definitely a few more weeks of summer veggies from the Farmers Market or garden. This round-up of 25 Deliciously Healthy Low-Carb Recipes from September 2014 has recipes I've been collecting all through the month of September with lots of good ideas for those garden veggies, so here's hoping you'll find a new recipe or two that might become a favorite. Every recipe linked here is Low-Carb and Gluten-Free; notes after the recipe title will tell you if I think it would be approved for South Beach Phase One, Paleo, or Whole 30 eating plans. All photos are from the blog that's linked to the recipe. Enjoy!
(You can check out the photo index page of low-carb recipes for even more Deliciously Healthy Low-Carb recipe ideas! To find more round-ups like this one, visit the Deliciously Healthy Low-Carb Recipe Round-Ups Index Page, click the label Monthly Low-Carb Recipe Round-Up, or visit the Pinterest Board for Delciously Healthy Low-Carb Recipes.)
(You can check out the photo index page of low-carb recipes for even more Deliciously Healthy Low-Carb recipe ideas! To find more round-ups like this one, visit the Deliciously Healthy Low-Carb Recipe Round-Ups Index Page, click the label Monthly Low-Carb Recipe Round-Up, or visit the Pinterest Board for Delciously Healthy Low-Carb Recipes.)
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Monday, March 9, 2015
Salty pastries baked Recipe healthy and nutritious diet for the salty pies Diet
Salty pastries baked ..Recipe healthy and nutritious diet for the salty pies Diet
Amounts of dough:
110 grams yogurt tray
Half the standard tray yogurt olive oil
1 egg
Salt + white pepper and possible workshop thyme
Black and white flour together as needed until the dough consistency
Small hanging Baking powder
Way
Ingredients kneaded then uniqueness and cut the then fillings cowardice and thyme, olive or vegetable. Possible fillings minced meat or any kind you like.
Pastry stacked on a sheet or tray lined with foam to prevent the flour paste and then paint the face Yolk pastry eggs and then enter a hot oven at 180 until golden color.
Note: possible spray and hand painted Fteer Yolk eggs pond pill or thyme or a few cheese grated turkeys
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you can read also
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GOLDEN PAPER FOR DIET
Sunday, March 8, 2015
Healthy Quick Diet Meal Plan DIY Meal Ideas to Get In Shape for 2015!
Healthy & Quick Diet Meal Plan: DIY Meal
Ideas to Get In Shape for 2015!
diet2015
How To Take a Healthy Cruise Have Fun Without the Weight Gain
Azamara Journey 16 day cruise through the Panama Canal.
A healthy custom egg white and veggie omelette for breakfast.
Or have oatmeal with optional ground flax, raisins and seeds.
A blueberry smoothie from the custom smoothie station.
A combo of different veggie and seafood salad offerings.
Or make your own salad from a salad bar available all day.
Fresh fruit and cottage cheese makes a nice, light lunch.
You could order "steamed" veggies in any of the dining rooms.
There was always a nice selection of baked fish.
They offered custom stir-fries every night with fresh ingredients.
Start the day with an exercise class or work out in the gym.
Dancing in the New Year while burning more calories!
Its Easy to Lose Control on an "All You Can Eat" Vacation
When Doug suggested we take a 16 day cruise for our 20th wedding anniversary I was both delighted and terrified. The last time we went on a cruise or an "all-inclusive" land vacation, I put on pounds that took a long time to remove. These vacations all start out the same way. For a day or so we examine every little morsel that goes in our mouth, avoid the heavy desserts and check out the gym. After a few days we stumble into a margarita tasting or an ice cream social and by the end of the vacation we are ordering multiple entrees and eating a dessert at every meal. We hear ourselves saying, "what the heck, were on vacation" and "its paid for". We manage to squeeze into our largest outfit and fly home avoiding the scale for weeks and hating ourselves for losing our will power. If we take a 16 day cruise (almost twice our longest trip), well have to have a better plan.
How To Take a 16 Day Cruise Without Gaining Weight
First of all, you need to develop a plan that includes "Your Goal", the "Plan to Meet the Goal" along with "Rules for Avoiding Calories" and "Rules to Burn Calories". Dont forget, youve got to write it all down. Heres what I did:
My Goal
To take a 16 day cruise through Christmas and New Years to the Panama Canal WITHOUT gaining a single pound. My pre-cruise weight was 115.5.
The Plan
(1) Keep a journal and write down every calorie eaten and every calorie burned.
(2) "Net" 1386 calories a day. (To maintain weight, you need around 12 to 15 calories for every pound of body weight. To be conservative I used 12 X 115.5 calories or 1386). Net calories is all calories consumed minus all calories burned.
Rules for Avoiding Calories
(1) Skip the bread. I told the waiter to NEVER bring bread and butter to the table. Once that beautiful basket of assorted hot bread is sitting there in front of me, its almost impossible to resist.
(2) Limit alcohol to one glass of wine or Champagne a day and try to skip some days all together (not an easy task given this cruise was over the Christmas and New Years holiday). Avoid high calories mixed drinks completely.
(3) Be VERY specific about food preparation. I asked for "steamed" vegetables, "plain" baked potatoes, salad dressing "on the side", "hold the sauce", "grilled or poached" fish.
(4) Avoid events that give away alcohol or fattening food like martini tastings or ice cream socials.
(5) When eating buffet style, make one visit for the salad/appetizer and one visit for the main meal. Use a smaller plate.
(6) Limit dessert to one small and relatively healthy one per day like fresh fruit, low fat frozen yogurt or a mini fruit tart.
(7) Keep a food journal and WRITE EVERYTHING DOWN. Count all calories consumed (I brought the "Biggest Loser Complete Calorie Counter book with me).
Rules to Burn Calories
(1) NEVER take the elevator on a cruise ship. Walking up and down steps burns lots of calories.
(2) Use the gym every day.
(3) Sign up for exercise and self improvement classes. Azamara offered stretch and exercise classes and gave lectures on acupuncture and detox and tested for body composition. You could even hire a personal trainer.
(4) Walk around the track.
(5) Take the most "strenuous" excursions. Walk, hike or swim and avoid "site seeing bus tours".
(6) Dance
(7) Reward yourself with a massage
(8) WRITE ALL ACTIVITIES DOWN and record calories burned.
Smart Meal Choices if Available
Breakfast
Oatmeal with ground flax, cinnamon, raisins and sunflower seeds
Raw fruit smoothie
Cold cereal like Cheerios or All Bran with soy or skim milk
Egg white omelette with veggies and smoked salmon
Poached egg on an English muffin with Spinach
Yogurt and fruit
Lunch
Salads with lots of raw veggies, garbanzo beans, beets, etc. with a light dressing
Fresh fruit platter with low fat cottage cheese
Tuna or lean turkey sandwich with veggies and mustard.
Plain baked potato with steamed veggies
Grilled kabobs and veggies
Dinner
Custom stir fry with lots of veggies, shrimp and white meat chicken on rice or rice noodles
Miso soup and sushi
Grilled or poached fish with steamed veggies and plain rice
Grilled chicken or lean meat with steamed veggies and a plain baked potato
Light, non-cream based soups
Entree sized salads with shrimp, scallops, lobster, chicken breast or flank steak
Desserts
Small piece of chocolate
Low fat frozen yogurt
Sherbet or sugar free ice cream
Small fruit tart
Results
Even though I passed on the richer meals, the food was still amazing. With the beautiful fresh salads and fruit and the delicious selection of seafood, I didnt feel like I was missing out on anything. I ate three wonderful meals a day and a few healthy snacks in between.
I didnt really know how much I weighed on the cruise. The scale in the gym varied with each wave so I had to wait until I got home to see the results. I stuck to my calorie goal and worked out every day. I felt really great. Even without weighing myself, I felt like I was in better shape than when I got on the boat. After getting home I waited a day for the "salty" food to get through my system since I knew that would hold some "water weight". But the moment of truth came the next morning when I stepped on the scale and weighed 115.5 - EXACTLY what I weighed the morning I left for vacation. Doug, who ate and drank a bit more than I did,(but also worked out more) managed to actually lose one pound.
It was the best vacation we ever took. We saw the Panama canal, walked through the cloud forest in Costa Rica and released baby sea turtles to the ocean in Acapulco. We also visited Jamaica, Columbia, Nicaragua, Huatulco and Cabo San Lucas. Best of all, we didnt go home feeling badly about our loss of self control. My hats off to Azamara Cruises for offering all those delicious healthy choices. My "fear of cruises" is gone forever!
Saturday, March 7, 2015
HEALTHY FOOD ALTERNATIVES TO SUPERCHARGE WEIGHT LOSS INFOGRAPHIC
Source: http://www.shape-able.com/healthy-food-alternatives-to-supercharge-weight-loss-infographic-1.html
An Apple A Day More Alex Leafs Reviews Folk Wisdom and Scientific Evidence on a Forbiddenly Healthy Fruit Item
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| Forbidden fruit or not: You got to love your daily apples ;-) |
Guestpost by Alex Leaf
An apple a day keeps the doctor away. I’m sure you’ve heard this before. And while there are many ways in which we could keep the doctor at bay with an apple (target practice anyone?), our wellbeing demands we eat the luscious fruit. Truthfully, the old adage could not be truer for a variety of reasons. So to keep things organized I am going to worm through the benefits of apples categorically. Also remember we are dealing with the apple fruit, not the apple fritter or apple flavored candy or the iPhone.I suppose the best starting point is the apple’s nutritional worth. As you can see in the nutritional label to the right, a single medium apple is less than 100 Calories and provides over 10% of the RDA for fiber. Apples also contain every vitamin needed by the body with the exception of Vitamin B12, which is only found in animal products, and Vitamin D, which you can produce by eating your apple under the sun. The same applies to minerals, with apples providing a little of everything except selenium.
A hearty bite for a healthy heart
If you have ever looked at an apple you may have noticed it resembles the humble heart, and for good reason. A comprehensive review of nine human studies conducted by researchers at the British Nutrition Foundation in London examined the effects of apples on cardiovascular disease risk factors and found that apple polyphenols, a type of antioxidant, have a positive influence on blood lipids and blood pressure in human beings (Weichselbaum, Wyness and Stanner 2010). Furthermore, don’t think that apple juice has you covered, since these compounds are most concentrated in the peel of the apple (Wolfe, Wu and Liu 2003). In fact, whole apples have an average of 57 times more polyphenols than commercial apple juice (Hyson 2011; cf. Figure 1).
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| Figure 1: Phenols in whole apples vs. juices (Markowski. 2005) |
I know that some of you are juice-o-holoics, so in case you still insist on juicing, keep the pomace and throw away the juice, not the other way around ;-)
Apples can help with weight management and protect against cancer
In a very recent study, researchers from the University of Navarra in Spain sought to determine the mechanisms through which the beneficial effects of apple polyphenols act on diet-induced obesity (Boqué, et al. 2013). Overall, they found that apple polyphenols exerted potent anti-obesity and anti-diabetic effects through prevention of fat cell growth, decreased intestinal glucose uptake, and increased fat breakdown. These effects were observed at both the surface and genetic level. The researchers even conclude their study with the acknowledgement that apple polyphenols can act “as a promising functional food ingredient for the management of obesity and its metabolic complications”.
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| Figure 2: Vitamin & Mineral content of one large apple relative to RDA. Data based on USDA food database for 09003, Apples, raw, with skin (USDA. 2013) - left; Nutritional label of one raw apple with skin - right (skipthepie.org. 2013) |
Apples can do even more!
The antioxidants in apples have been shown to extend the average lifespan of fruit flies by 10% (American Chemical Society 2011). Granted the relevance to humans is debatable, but it’s interesting nonetheless. Apple polyphenols may even provide protection against some autoimmune diseases such as ulcerative colitis and Crohn’s disease (Federation of American Societies for Experimental Biology 2011). Another unique compound found in apple peels, ursolic acid, prevents muscle loss during illness and aging, and “animals given ursolic acid also became leaner and had lower blood levels of glucose, cholesterol and triglycerides” (Cell Press 2011).
And it doesn’t end there. In a review and analysis of apples and related compounds, Dianne Hyson (Hyson 2011) from the Department of Family and Consumer Sciences, California State University concluded that, There are current data suggesting that [apple polyphenols] might be linked to reduced risk of several forms of cancer, cardiovascular disease, and asthma. [Apple polyphenols] may also have beneficial effects on outcomes related to Alzheimer’s disease, cognitive decline of normal aging, diabetes, weight management, bone health, and gastrointestinal protection from drug injury.
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| Red Delicious is king, when it comes to its antioxidant power. |
This makes sense when you think back to “eating the rainbow” in fruits and vegetables, since the above study also found the antioxidants to be five times higher in the skin than the flesh of the apples, and Red Delicious apples are renowned for their seductive red coating. It’s also better to go organic with this one as organic apples have on average higher antioxidant capacity than their conventional counterparts (Stracke, et al. 2009). So if you ever needed more reasoning for heading down to farmer Joe…
Emotional Eating
Have your head in the clouds from choosing to eat that apple with lunch? I’m not surprised, given that recent research has shown that eating fruit and vegetables may promote emotional wellbeing (White, Horwath and Conner 2013). More specifically, “on days when people ate more fruits and vegetables, they reported feeling calmer, happier and more energetic than they normally did" (IANS 2013). Even just eating apples in everyday life has been shown to reduce hunger and elevate mood (Macht and Dettmer 2006). Eating more apples isn’t challenging either. Actually, it’s as simple as buying a new fruit bowl. People are more likely to eat apples when they are visible and easily accessible (Privitera and Creary 2012). So keep your fruits close, and your apples closer. Especially during stressful times, as you may find yourself a little less anxious (Hyson 2011).
Promise me! Never throw away the pomace, if you insist on juicing your apples, then keep the pomace in whatever the result may be. This is where all the good stuff is and this is what made the difference between a 5% reduction in type II diabetes risk for apple eaters and a 8% increase in type II diabetes risk for apple (and other) juice drinkers in a recent analysis of three prospective longitudinal cohort studies by Muraki et al. (2013).
Bottom line (by Adel): If you are not convinced of the benefits of apples (not Apple!), yet, you may want to have a parting look at a study that made a direct comparison between statins and apples with respect to their cardio- and stroke-protective effects in otherwise healthy adults over 50 years.The results of the model the scientists fed with data from previous studies are quite astonishing: With a assumed compliance of 70% compliance in the "an apple a day" arm of the study, the scientists except a reduction in vascular mortality of 12%. Now, allegedly thats based on the estimate that this would be the necessary consequence of the "apple-induced" reduction in low density lipoprotein... but alas, its better than the hilarious and obviously 100% irrelevant witch-hunt on apples and other "high fructose fruit items" *rofl* - I mean, I find it "lustig" (German word for "funny") that people believe that someone would develop diabetes & NAFLD from eating whole apples.
- American Chemical Society. Eating apples extends lifespan of test animals by 10 percent. March 8, 2011. http://www.sciencedaily.com/releases/2011/03/110302121702.htm (accessed May 13, 2013).
- —. Red Delicious, Northern Spy Apples Have Most Antioxidants, Chemists Find. May 23, 2005. http://www.sciencedaily.com/releases/2005/05/050523234141.htm (accessed May 16, 2013).
- Boqué, Noemi, et al. "Prevention of diet-induced obesity by apple polyphenols in Wistar rats through regulation of adipocyte gene expression and DNA methylation patterns." Molecular Nutrition & Food Research, 2013: [ePub ahead of print].
- Cell Press. Apple Ingredient Keeps Muscles Strong: Component of Apple Peels Found to Help Prevent Muscle Weakening in Mice. June 7, 2011. http://www.sciencedaily.com/releases/2011/06/110607131718.htm (accessed May 13, 2013).
- Chai, S C, S Hooshmand, R L Saadat, M E Payton, K Brummel-Smith, and B H Arjmandi. "Daily apple versus dried plum: impact on cardiovascular disease risk factors in postmenopausal women." J Acad Nutr Diet 112, no. 8 (2012): 1158-1168.
- Cornell University. An Apple Peel A Day Might Keep Cancer At Bay. June 3, 2007. http://www.sciencedaily.com/releases/2007/06/070601181005.htm (accessed May 13, 2013).
Federation of American Societies for Experimental Biology. Scientists discover anti-inflammatory polyphenols in apple peels. December 15, 2011. http://www.sciencedaily.com/releases/2011/11/111130100455.htm (accessed May 13, 2013). - Gerhauser, Clarissa. "Cancer Chemopreventive Potential of Apples, Apple Juice, and Apple Components." Planta Medica 74, no. 13 (2008): 1608-1624.
- Hyson, Dianne A. "A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health." Advances in Nutrition 2, no. 5 (2011): 408-420.
IANS. Eating fruits, vegetables linked to emotional well being. January 30, 2013. http://cooks.ndtv.com/article/show/eating-fruits-vegetables-linked-to-emotional-well-being-321793 (accessed May 16, 2013). - Macht, M, and D Dettmer. "Everyday mood and emotions after eating a chocolate bar or an apple." Appetite 46, no. 3 (2006): 332-336.
- Markowski, J., W. Plocharski, and M. Mieszczakowska. "Effect of cultivar and processing on phenolics and antioxidant activity of apple products." I International Symposium on Human Health Effects of Fruits and Vegetables 744. 2005.
- Muraki, Isao, et al. "Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies." BMJ: British Medical Journal 347 (2013).
- Nutritional Info: Raw Apple with skin. 2013. http://skipthepie.org/fruits-and-fruit-juices/apples-raw-with-skin/?weight=182 (accessed May 2, 2013).
- Ohio State University. An apple a day lowers level of blood chemical linked to hardening of the arteries, research suggests. October 2, 2012. http://www.sciencedaily.com/releases/2012/10/121002143220.htm (accessed May 13, 2013).
- Privitera, G J, and H E Creary. "Proximity and Visibility of Fruits and Vegetables Influence Intake in a Kitchen Setting Among College Students." Environment and Behavior, 2012.
Stracke, B A, C E Rüfer, F P Weibel, A Bub, and B Watzl. "Three-year comparison of the polyphenol contents and antioxidant capacities in organically and conventionally produced apples ( Malus domestica Bork. Cultivar Golden Delicious)." J Agric Food Chem 57, no. 11 (2009): 4598-4605. - U.S. Department of Agriculture. "USDA National Nutrient Database for Standard Reference, Release 26." 2013.
- van der Sluis, A A, M Dekker, A de Jager, and W M Jongen. "Activity and concentration of polyphenolic antioxidants in apple: effect of cultivar, harvest year, and storage conditions." J Agric Food Chem 49, no. 8 (2001): 3606-3613.
- Weichselbaum, E, L Wyness, and S Stanner. "Apple polyphenols and cardiovascular disease – a review of the evidence." Nutrition Bulletin 35, no. 2 (2010): 92-101.
- White, Bonnie A, Caroline C Horwath, and Tamlin S Conner. "Many apples a day keep the blues away – Daily experiences of negative and positive affect and food consumption in young adults." British Journal of Health Psychology, January 2013.
- Wolfe, Kelly, Xianzhong Wu, and Rui Hai Liu. "Antioxidant Activity of Apple Peels." J. Agric. Food Chem 51, no. 3 (2003): 609-614.
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