You’re Eating Fish All Wrong

<div dir="rtl" style="text-align: right;" trbidi="on"> <div class="separator" style="clear: both; text-align: left;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzTFR__kvT4NhM9liFLZgveju3LoQIR12ebD1M5yUGGjqjsZPhFkQL854Do6CLyRik3kCsnXabSKUCnyV35YEsmAqUDUY6Gvpc3ftoMo2oUhiOXZUaJ-RbACuHscknbXoyAJy6d5Ozv3s/s1600/hot-chocolate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzTFR__kvT4NhM9liFLZgveju3LoQIR12ebD1M5yUGGjqjsZPhFkQL854Do6CLyRik3kCsnXabSKUCnyV35YEsmAqUDUY6Gvpc3ftoMo2oUhiOXZUaJ-RbACuHscknbXoyAJy6d5Ozv3s/s1600/hot-chocolate.jpg" /></a></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Eating fish has been tied with lower rates of heart disease, stroke, depression, and Alzheimer’s disease. But how it you eat may be the real key to reaping its benefits. Recent research from University of Pittsburgh School of Medicine concluded that study volunteers who regularly ate fish had larger brain volumes in regions associated with memory and cognition, but only if the fish baked or broiled, not fried.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Baking and broiling are also better for your waistline. For example, a dozen fried shrimp can pack 280 calories, versus a mere 85 calories for 12 shrimp that have been steamed or broiled. To make up the difference you’d have to spend about 25 minutes on the elliptical. So if fish and chips is your usual go-to, try lightening it up.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> RELATED: 15 Ways to Lose Weight Without Trying</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Here are five tips for making baked and broiled seafood taste fantastic.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Use good fat</div> <div class="separator" style="clear: both; text-align: left;"> Before cooking, brush fish filets with extra virgin olive or coconut oil, or slather with a jarred sauce, such as sundried tomato, roasted red pepper, or basil pesto. Or after cooking, top with sliced or chopped avocado, finely chopped nuts, or a dollop of olive tapenade or drizzle of tahini.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Add herbs and spices</div> <div class="separator" style="clear: both; text-align: left;"> There are numerous ways to season seafood, from a simple combo of garlic and Italian herbs to a fiery layer of blackened seasonings. Some of my favorite combinations include: fresh squeezed lime juice, lime zest, cilantro, and black pepper; minced garlic, fresh grated ginger, ground turmeric, and crushed red pepper; fresh squeezed lemon juice, lemon peel, minced garlic, parsley, and black pepper; fresh dill, minced garlic, black pepper, and cayenne pepper.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> RELATED: 16 Ways to Boost Flavor Without Salt</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Layer it</div> <div class="separator" style="clear: both; text-align: left;"> After baking or broiling, stack fish with layers of other delicious healthy foods, such as hummus, sautéed spinach, roasted tomatoes, seasoned lentils, sauteed mushrooms, wild rice, mashed sweet potato, spaghetti squash, mango salsa, or slaw.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Chill it</div> <div class="separator" style="clear: both; text-align: left;"> In addition to chilled shrimp cocktail, nearly any fish can be served cold after it’s cooked. Top an entrée salad with chilled fish; add it to a cold salad made with veggies and either whole grain pasta, wild rice, or quinoa; add it to a classic chilled veggie dish like a marinated cucumber salad; or spoon it into lettuce boats made from outer romaine leaves.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> RELATED: 24 Food Swaps That Slash Calories</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Add it to other dishes</div> <div class="separator" style="clear: both; text-align: left;"> After simply baking or boiling, add seafood to another flavorful dish, such as a soup, stew, stir fry or veggie “pasta” dish. Or spoon it into corn tortillas and top with pico de gallo and guacamole for a healthy version of healthy fish tacos.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <a href="http://news.health.com/2014/10/24/tips-for-cooking-fish/">source</a></div> <div style="text-align: left;"> <br /></div> </div>

You’re Eating Fish All Wrong

Eating fish has been tied with lower rates of heart disease, stroke, depression, and Alzheimer’s disease. But how it you eat may be th...

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Not Just in Meat: Antibiotics Could Be in Fish, Too

<div dir="rtl" style="text-align: right;" trbidi="on"> <div class="separator" style="clear: both; text-align: left;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Z8NAgD8IULq89SnQ-So8hdWhXYEmBLETlO2FYDEAFpmNV8TWb-R-GlHNSe1T8BCgMJS1Dvmn0EQQ33DfrKkU_i1b4Hfp9_XcMDOVjHfUFlxqMtCoxCmWZUuOnBs6TwqE80DkHtU-mB8/s1600/hot-chocolate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0Z8NAgD8IULq89SnQ-So8hdWhXYEmBLETlO2FYDEAFpmNV8TWb-R-GlHNSe1T8BCgMJS1Dvmn0EQQ33DfrKkU_i1b4Hfp9_XcMDOVjHfUFlxqMtCoxCmWZUuOnBs6TwqE80DkHtU-mB8/s1600/hot-chocolate.jpg" /></a></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> FRIDAY, Oct. 24, 2014 (HealthDay News) — Researchers who discovered antibiotics in farmed and wild fish say their findings are cause for concern.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> The use of antibiotics in animals, including fish, that are raised for human consumption contribute to the development of antibiotic-resistant bacteria that threaten people’s health, according to background information from the study.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Each year in the United States, antibiotic-resistant germs sicken about 2 million people and kill about 23,000, according to the Infectious Diseases Society of America.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Arizona State University researchers analyzed 27 samples of seafood that originated in 11 countries and were bought from stores in Arizona and California. The species included five of the top 10 most consumed types of seafood in the United States: shrimp, tilapia, catfish, swai and Atlantic salmon.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Detectable amounts of five antibiotics were found in the seafood samples: oxytetracycline in wild shrimp, farmed tilapia, farmed salmon and farmed trout; 4-epioxytetracycline in farmed salmon; sulfadimethoxine in farmed shrimp; ormetoprim in farmed salmon; and virginiamycin in farmed salmon that had been marketed as antibiotic-free.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> The most common antibiotic in the samples was oxytetracycline, which is also the most widely used antibiotic in farmed fish.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> While antibiotic levels in the seafood samples were below U.S. Food and Drug Administration limits, those levels can still promote the development of antibiotic resistance, the researchers said.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <a href="http://news.health.com/2014/10/27/researchers-say-antibiotics-in-fish-a-health-concern/">source</a></div> <div style="text-align: left;"> <br /></div> </div>

Not Just in Meat: Antibiotics Could Be in Fish, Too

FRIDAY, Oct. 24, 2014 (HealthDay News) — Researchers who discovered antibiotics in farmed and wild fish say their findings are cause f...

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Cronut Calories: How Dunkin’ Donuts’ Version Compares to the Original

<div dir="rtl" style="text-align: right;" trbidi="on"> <div class="separator" style="clear: both; text-align: left;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQqTfKmsrz8zQMT25q6vmgcqpHgYtJqSKlIKV6CXbidjeDgbU4ppWsfpjmT00syUeORR6uWnQLQFgxvVt60ixUepGJnVhfyBJ2M6nEp10HWodfOK3kt93l2PFDtVKdGC20CKRaj0Ey8ls/s1600/hot-chocolate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQqTfKmsrz8zQMT25q6vmgcqpHgYtJqSKlIKV6CXbidjeDgbU4ppWsfpjmT00syUeORR6uWnQLQFgxvVt60ixUepGJnVhfyBJ2M6nEp10HWodfOK3kt93l2PFDtVKdGC20CKRaj0Ey8ls/s1600/hot-chocolate.jpg" /></a></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> By now you’ve probably heard the buzz surrounding all that is the delicious cronut—a buttery, flaky fusion of donut and croissant, created by the famed chef Dominique Ansel. The treat still commands lines outside his bakery and just recently Ansel revealed his recipe, an epic 2,300-word long, 3-day process with so many steps it’s enough to make your head spin.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Getting in on the trend, Dunkin’ Donuts announced this week that they’ll be launching their own (ahem, copycat) version of the confection in 7,900 stores for a limited time starting on November 3. They describe the $2.49 croissant donut as “24 layers of buttery dough…covered in the same sweet distinctive glaze used on our Glazed Donuts.”</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Sounds like a total calorie bomb, but it’s not quite as bad as you’d think. The Croissant Donut isn’t currently listed in the company’s nutrition catalog, but according to Dunkin’ Donuts, each one has 300 calories, 14g of fat (8g saturated), 39g of carbohydrates.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Ansel’s recipe is way more of a Halloween scare. We did a nutritional analysis to find out just how many calories are in one of his famed cronuts—specifically the one with chocolate-champagne ganache, orange sugar, and champagne-chocolate glaze. Read at your own risk.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Dominique Ansel’s Cronut</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Calories: 675*</div> <div class="separator" style="clear: both; text-align: left;"> Total fat: 38g</div> <div class="separator" style="clear: both; text-align: left;"> Saturated fat: 23g</div> <div class="separator" style="clear: both; text-align: left;"> Sodium: 823mg</div> <div class="separator" style="clear: both; text-align: left;"> Carbohydrate: 80g</div> <div class="separator" style="clear: both; text-align: left;"> Fiber: 3g</div> <div class="separator" style="clear: both; text-align: left;"> Protein: 7g</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> *That’s nearly 150 calories more than a McDonald’s Big Mac!</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <a href="http://news.health.com/2014/10/30/calories-in-cronut-dunkin-donuts-croissant-donut/">source</a></div> <div style="text-align: left;"> <br /></div> </div>

Cronut Calories: How Dunkin’ Donuts’ Version Compares to the Original

By now you’ve probably heard the buzz surrounding all that is the delicious cronut—a buttery, flaky fusion of donut and croissant, c...

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7 Natural Swaps for Refined Sugar

<div dir="rtl" style="text-align: right;" trbidi="on"> <div class="separator" style="clear: both; text-align: left;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7yjuiJKr4SoTKRSWlRNWGK90sqSlausnosyfPOjr94IQ3UB94HLq44jaup65he3qkAa42HwmN9CexYHyrUVddChTLZNdVJuqZ27izt9371H-LOZFhlc6Qch5xUYMwNMVK_hQOS5f1YJo/s1600/hot-chocolate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7yjuiJKr4SoTKRSWlRNWGK90sqSlausnosyfPOjr94IQ3UB94HLq44jaup65he3qkAa42HwmN9CexYHyrUVddChTLZNdVJuqZ27izt9371H-LOZFhlc6Qch5xUYMwNMVK_hQOS5f1YJo/s1600/hot-chocolate.jpg" /></a></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Lots of people are cutting back on refined sugar these days—are you one of them? If so, here are a few ways to do it…</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Calorie-Free Sugar Substitutes</div> <div class="separator" style="clear: both; text-align: left;"> Stevia</div> <div class="separator" style="clear: both; text-align: left;"> Stevia has become a pretty popular all-natural calorie-free sweetener, popping up in little green packets and even some soft drinks. I really like Truvia, but PureVia and Stevia In The Raw are also great. Stevia In The Raw even comes in a variety that measures cup-for-cup like granulated sugar. Vitaminwater Zero is sweetened with stevia, and soda sippers looking for a natural alternative should check out Blue Sky Zero.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Monk fruit</div> <div class="separator" style="clear: both; text-align: left;"> Also known as luo han guo, this very sweet fruit is being used to make natural sweeteners that are calorie-free. Monk Fruit In The Raw comes in packets as well as bakers’ bags. And monk fruit extract can be found in certain varieties of popular food products…maybe more of them than you realize. Some Vitalicious products (including most of my beloved chocolatey VitaTops), some cereals by Kashi, all of the Chobani 100.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Fruit-based fixes</div> <div class="separator" style="clear: both; text-align: left;"> Fruit is a great option when it comes to naturally satisfying your sweet tooth. Plus, fruit packs healthy fiber, which will help to keep you feeling full. Check out these recipe ideas!</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Apple pie in a mug</div> <div class="separator" style="clear: both; text-align: left;"> In a microwave-safe mug sprayed with nonstick spray, mix 1 cup chopped apple, ½ tsp. cinnamon, ⅛ tsp. lemon juice, and 1 no-calorie sweetener packet (like the kinds mentioned above). Mix well, cover, and microwave for 2 minutes, or until softened. The result is a dessert-y treat with under 100 calories and not a bit of refined sugar. This one’s a favorite in The Hungry Girl Diet!</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Creamy coconut raspberry smoothie</div> <div class="separator" style="clear: both; text-align: left;"> Traditional smoothies often have loads of excess sugar. In this recipe, the combo of juicy raspberries and no-calorie sweetener results in sweet indulgence you can feel good about sipping. Only 106 calories, plus 7.5g fiber!</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Other Natural Alternatives, Plus an Important Heads-Up</div> <div class="separator" style="clear: both; text-align: left;"> These sugar substitutes are natural (though they often undergo some processing), but they generally contain as many calories and grams of sugar as the real thing—sometimes more. Try combining them with the calorie-free stuff to keep those numbers in check!</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Honey</div> <div class="separator" style="clear: both; text-align: left;"> There are many honey varieties on shelves; these can be good in hot drinks and for baking. Each teaspoon has about 20 calories.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Agave nectar</div> <div class="separator" style="clear: both; text-align: left;"> This syrup is made from the agave plant. It’s not as thick as honey, yet it’s more intensely sweet. It’s also vegan friendly. A teaspoon has around 20 calories.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Coconut sugar</div> <div class="separator" style="clear: both; text-align: left;"> If you need something granulated, this is a good option. The flavor’s a little more like brown sugar than regular white sugar, but it’s nice. Each teaspoon has about 15 calories, similar to traditional sugar.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> ‘Til next time… Chew the right thing!</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <a href="http://news.health.com/2014/10/31/7-natural-swaps-for-refined-sugar/">source</a></div> <div style="text-align: left;"> <br /></div> </div>

7 Natural Swaps for Refined Sugar

Lots of people are cutting back on refined sugar these days—are you one of them? If so, here are a few ways to do it… Calorie-Fr...

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5 Biggest Salad Mistakes You’re Making

<div dir="rtl" style="text-align: right;" trbidi="on"> <div class="separator" style="clear: both; text-align: left;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4dXRHnFK3NFc78vk63wG0RRh4PcpzBaq_3X_1Xck2wuMEo4i-p_521ixklZshIvA2WqjETaNPjK1eW9c3xKLiyXtfhH0F7oT6ISijQdqCDvd8RFMqaP54hJ3I6eGHXUlm3b65ChLW6H8/s1600/hot-chocolate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4dXRHnFK3NFc78vk63wG0RRh4PcpzBaq_3X_1Xck2wuMEo4i-p_521ixklZshIvA2WqjETaNPjK1eW9c3xKLiyXtfhH0F7oT6ISijQdqCDvd8RFMqaP54hJ3I6eGHXUlm3b65ChLW6H8/s1600/hot-chocolate.jpg" /></a></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> I eat some type of salad nearly every day. It’s a go-to staple I really look forward to, and I love mixing it up. Some days I toss greens with pico de gallo, black beans, and guacamole, others involve grilled veggies, quinoa, and almonds, or roasted chickpeas and olive tapenade.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> I enjoy creating new combinations, and to do so without throwing my meal off balance, I use a mix-and-match philosophy: I start with a greens and veggie base, add a lean protein, choose a good-for-you fat, include a small portion of healthy starch, season, and commence crunching.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> When I talk to my clients about how they build salads, I often find that they’re doubling up in some areas, and missing out in others; and those imbalances can either prevent a salad from being slimming, or lead to missing out on key nutrients. Here are some common salad-building blunders, and the best ways to build a balanced bowl.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Too little or too much protein</div> <div class="separator" style="clear: both; text-align: left;"> In my clients’ food journals I’ve seen plenty of salads with lots of veggies but no protein, and others with protein overload, like chicken plus cheese and hard boiled eggs. Protein is an essential salad component for several reasons—it boosts satiety, revs metabolism, and provides the raw materials for maintaining or building lean tissue, including both muscle as well as hormones, healthy hair, skin, and immune cells. But excess protein, beyond what your body needs, can prevent weight loss or lead to weight gain. In short, your body requires a certain amount of protein for maintenance and healing. When too little is delivered those jobs don’t get done. But when your body has more than it needs, it has no choice but to send the surplus straight to your fat cells. For balance choose, a half cup of a plant-based protein, like lentils or beans, or 3 ounces of lean meat or seafood (that’s about the size of a smartphone). If you choose dairy, stick with ½ cup of organic cottage cheese, or one whole hard boiled organic egg and three whites. If you like to include more than one type, reduce the portions of each.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> RELATED: 11 Reasons Why You’re Not Losing Belly Fat</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Not enough veggie variety</div> <div class="separator" style="clear: both; text-align: left;"> Greens and veggies are the typical salad base, but if you’re keeping your selections narrow (e.g. just spinach or romaine) you’re missing out on important veggie benefits. One Colorado State University also found that over a two-week period, volunteers who downed a broader array of the exact same amount of produce (18 botanical families instead of 5) experienced significantly less oxidation, a marker for premature aging and disease. Another study, which evaluated more than 450,000 people and looked at their consumption of commonly eaten veggies found that regardless of quantity, the risk of lung cancer decreased when a wider variety of veggies were consumed. This may be because each plant contains unique types of antioxidants, nutrients, and natural cancer fighters, so a wider variety exposes your body to a broader spectrum of protection. To reap the benefits aim for at least two cups of veggies total, with lots of different colors, such as field greens, red tomatoes, purple cabbage, orange bell peppers, white onion…and keep changing up the variety.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> RELATED: 13 Veggies You Only Think You Don’t Like</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Too little or too much fat</div> <div class="separator" style="clear: both; text-align: left;"> Like protein, fat serves as one of the body’s building blocks. Fat is a major structural component of your cell membranes, brain, hormones, and skin. Healthy fats also reduce inflammation, boost satiety (so you feel fuller longer), and significantly up the absorption of fat soluble vitamins and antioxidants, which hitch a ride with fat to get transported from your digestive system into your bloodstream. A few years back, researchers at Iowa State looked at the absorption of key antioxidants when men and women ate salads with fat-free, low-fat, and full fat salad dressings. They found that those who ate the fat-free dressing absorbed almost no antioxidants at all. The reduced-fat version upped the absorption, but not as much as the full fat dressing. Important info! But in your salad, dressing isn’t the only healthy way to include fat. Sometimes I crave a simple vinaigrette made with extra virgin olive oil, balsamic vinegar, minced garlic, and dried Italian herbs. But I’ll often skip the oil to make room for sliced avocado or chopped nuts. Or I’ll toss my greens and veggies with olive tapenade, or add oven roasted, grilled, or sauteed veggies that already have olive oil in the mix. Include some fat for sure—just choose wisely, and be mindful of your portions to prevent going overboard.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> RELATED: Good Fats, Bad Fats: How to Choose</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Skipping starch</div> <div class="separator" style="clear: both; text-align: left;"> Without any starch in a salad, you may wind up burning the protein you’ve added for fuel, which prevents the protein from being used for key maintenance and repair work. To strike a healthy balance, include a small portion—even just a third or half cup of a nutrient-rich whole food carb source, such as cooked chilled quinoa, roasted organic corn, or a cubed roasted red potato. I find that for my clients, this starch addition boosts satiety and energy in the hours after eating, but it’s still a small enough portion to allow for weight loss. In fact, when I’ve had clients resist adding carbs and skip this step, they typically seek out more snacks and wind up stalling weight loss. If you’re hesitant, try it and see how your body responds.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> RELATED: 12 Foods That Control Your Appetite</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Not enough seasoning</div> <div class="separator" style="clear: both; text-align: left;"> When I’ve heard people complain about disliking salads it’s typically because they’ve been eating very plain pairings, like romaine with just oil, vinegar, and bland grilled chicken. Fortunately there are plenty of ways to spruce salads up, and adding natural seasonings has been shown to further boost satiety and increase metabolism. Easy ways to add flavor include: toss fresh herbs into the mix like basil, cilantro or mint; whisk herbs, spices and raw or roasted garlic into oil and vinegar, and add pre-seasoned ingredients, like herbed quinoa, pesto-slathered grilled veggies, or spicy guacamole. A healthy salad should be a feast for your senses, and a dish you savor. And guess what? It’s entirely possible to achieve just that and shed pounds enjoying it!</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <a href="http://news.health.com/2014/10/31/5-biggest-salad-mistakes-youre-making/">source</a></div> <div style="text-align: left;"> <br /></div> </div>

5 Biggest Salad Mistakes You’re Making

I eat some type of salad nearly every day. It’s a go-to staple I really look forward to, and I love mixing it up. Some days I toss gre...

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Baked Mac & Cheese for Less Than 200 Calories Per Serving

<div dir="rtl" style="text-align: right;" trbidi="on"> <div class="separator" style="clear: both; text-align: left;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggk0zCWtkCJ9t5VVgXG5Zc3wksfwQ7-JF7NvgOLnEdsoOFRjDhgJYH04wpdeCqtq3WMwc9mXJLSBGmhDIgIRmoF79wl-dOXjtEypUyo1bN-xciwiy8dQMim61mIOWqdPor0TiG-Mopf14/s1600/hot-chocolate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggk0zCWtkCJ9t5VVgXG5Zc3wksfwQ7-JF7NvgOLnEdsoOFRjDhgJYH04wpdeCqtq3WMwc9mXJLSBGmhDIgIRmoF79wl-dOXjtEypUyo1bN-xciwiy8dQMim61mIOWqdPor0TiG-Mopf14/s1600/hot-chocolate.jpg" /></a></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Now that the cold weather has officially arrived here in New England, all I want to eat is comfort food. You know what I’m talking about, right? Warm, creamy, and cheesy comes to mind, which, of course, reminds me of one of my favorite cozy meals: baked macaroni and cheese. I mean, who can resist such a decadent dish? Not me, that’s for sure!</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> RELATED: 12 Superfoods That Warm You Up</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Mac and cheese isn’t typically a low-calorie meal, but this recipe cuts calories and fat from the traditional recipe without losing out on any of the cheesiness, thanks to the bold flavors of Parmesan, Swiss, and cheddar. This recipe is so rich and cheesy, you won’t even notice it’s been slimmed down. But the good news is: A serving has less than 200 calories. Here’s how to make it.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Ingredients:</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> 1.5 cups dry elbow macaroni</div> <div class="separator" style="clear: both; text-align: left;"> 1/4 cup grated Parmesan cheese</div> <div class="separator" style="clear: both; text-align: left;"> 4 wedges of spreadable light Swiss cheese, like The Laughing Cow</div> <div class="separator" style="clear: both; text-align: left;"> 1/4 cup shredded sharp cheddar</div> <div class="separator" style="clear: both; text-align: left;"> 1/2 tsp Dijon mustard</div> <div class="separator" style="clear: both; text-align: left;"> salt + pepper to taste</div> <div class="separator" style="clear: both; text-align: left;"> Directions:</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Cook elbow macaroni as directed; rinse and drain.</div> <div class="separator" style="clear: both; text-align: left;"> In a large mixing bowl, combine Parmesan cheese, wedges of Swiss, Dijon mustard, salt, and pepper. When macaroni is still hot, pour it into the bowl and mix well. (The heat of the pasta will help melt the Swiss cheese.)</div> <div class="separator" style="clear: both; text-align: left;"> Divide macaroni among four ramekins, sprinkle with shredded cheddar, and place in toaster oven (or conventional oven) for 5 minutes on broil or until the top is lightly browned.</div> <div class="separator" style="clear: both; text-align: left;"> Makes 4 servings</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <a href="http://news.health.com/2014/11/04/baked-mac-cheese-for-less-than-200-calories-per-serving/">source</a></div> <div style="text-align: left;"> <br /></div> </div>

Baked Mac & Cheese for Less Than 200 Calories Per Serving

Now that the cold weather has officially arrived here in New England, all I want to eat is comfort food. You know what I’m talking abo...

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Baskin-Robbins Debuts Camouflage Ice Cream for Veterans Day—and It Sounds Sort of Delicious

<div dir="rtl" style="text-align: right;" trbidi="on"> <div class="separator" style="clear: both; text-align: left;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTv849p_SQuvMaLDOkulqPuqGDPYaemajDnm5PrxWZHQQksreGDV3iBJPnKrqtv3fQk994k-LTzDMyLorrk79Gta4E1ujXGJE1qqcpxbtAqwz9jBct7hgLFxIoPd8ZLHvy27NJghOzu6U/s1600/hot-chocolate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTv849p_SQuvMaLDOkulqPuqGDPYaemajDnm5PrxWZHQQksreGDV3iBJPnKrqtv3fQk994k-LTzDMyLorrk79Gta4E1ujXGJE1qqcpxbtAqwz9jBct7hgLFxIoPd8ZLHvy27NJghOzu6U/s1600/hot-chocolate.jpg" /></a></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Despite the color palate of Baskin-Robbins’s new Veterans Day flavor, we have to admit that the camouflage-patterned treat sounds mighty tasty.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> The military-themed ice cream, formally dubbed First Class Camouflage, is available throughout November and is a combination of three flavors: chocolate (brown), “salty” caramel (tan) and vanilla cake (green).</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> There are other stealthy-colored items joining the menu as well, including bright green (almost neon) waffle cones and bowls and a First Class Camouflage Layered Sundae, which includes Oreo pieces, caramel praline topping, hot fudge and whipped cream.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> In addition, on Veterans Day, the company will donate 10 cents from each ice cream scoop sold in its U.S. locations to the United Service Organizations (USO), in honor of U.S troops.</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> The company said in a press release that their camouflage flavor “celebrates our troops in a fun and unique way.”</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> We’re just excited to see a new food that isn’t seasoned with pumpkin spice—perhaps camo will unseat America’s current fall food obsession as the new “it” flavor?</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <a href="http://news.health.com/2014/11/06/baskin-robbins-debuts-camouflage-ice-cream-for-veterans-day-and-it-sounds-sort-of-delicious/">source</a></div> <div style="text-align: left;"> <br /></div> </div>

Baskin-Robbins Debuts Camouflage Ice Cream for Veterans Day—and It Sounds Sort of Delicious

Despite the color palate of Baskin-Robbins’s new Veterans Day flavor, we have to admit that the camouflage-patterned treat sounds migh...

Read more »