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- Written by Lisa Jillanza
If the summertime heat has your body begging for a quick cool down, then why not pass on the ice cream every once in awhile and opt for another frozen treat? Give frozen yogurt a whirl instead.
According to MSNBC.com, like all dairy products, frozen yogurt is a good source of protein and calcium, and choosing nonfat or at least low-fat yogurt provides all the benefits without the artery-clogging animal fat. Just 1 cup has about 1/3 of the daily calcium requirement and roughly 10 grams of protein (15-20 percent of daily requirements). And many people who are lactose intolerant can eat some yogurt because much of the milk sugar is gone in yogurt and converted to lactic acid. In addition, besides being generally low in fat and calories, frozen yogurt is also chock full of probiotics, which promote better digestion. This probiotic content also has been known to reduce urinary tract infections, irritable bowel syndrome and may reduce the occurrence of bladder cancer.
Check out the information below to learn about the health benefits of frozen yogurt:
Weight loss There is a high amount of protein in yogurt with fewer calories. It's about 100 calories for 6 ounces and 22 grams of protein. Protein is biologically very satisfying, and helps curb appetite on less food.
Irritable bowel and constipation The extra probiotics (good bacteria) added to yogurts enhance the action of the good bacteria already in the yogurt. It's another strain of the bacteria, so you have more benefit, with more good bacteria per serving. This can affect transit time in gut which is good for regularity.
Immune function The probiotics (healthy bacteria) in yogurts have been shown to boost immune function, like increase white blood cell count, one of the cells that help fight infection. Other studies show some effect on antibodies in the gut. Though these are not definitive, it certainly can't hurt.
Dessert To tame a sweet tooth, yogurt can help — but read the label to check for calories and fat. Cool packaging is eye-catching, but "fun" yogurts are not all the same. Avoid "fruit" yogurts — add your own fresh or frozen (no sugar added) berries — and save calories and extra sugar, and get a little fiber as well.
So, the next time you are looking for an ice cream alternative, get yourself a frozen yogurt and you're body will thank you for it!
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- Written by Lisa Jillanza
As the weather gets warmer and spring turns into summer, the season of picnics, barbecues, and outdoor parties is almost upon us. But that doesn't mean that just because you aren't choosing all of your meals, that you have to pack on the pounds this summer.
Traditional picnic fare often consists of starch-laden fatty foods such as potato or pasta salads. According to MSNBC.com just a half cup of either of these salads is packed with 180 to 260 calories and 7 to 16 grams of fat. A substantial portion of just one of these salads can easily end up with almost a meal's worth of fat and calories.
By keeping these simple tips in mind when you attend or host your next picnic, party or barbecue, and your diet won't go down the tubes this summer:
Choose lean ground meat when making burgers. You should also try low-fat hot dogs, sausages and bratwurst and other grilled favorites. The intense heat of grilling can produce carcinogens in animal proteins, so keep your portion to the size of a deck of cards. To reduce this risk, lower the temperature, flip the meat frequently, and avoid burning or charring.
If you can't resist bringing your famous pasta salad use whole grain pasta instead of the traditional refined versions. You can also limit fat content by using reduced-fat dressing or mayonnaise, or changing the proportions of oil and vinegar in a homemade dressing.
Seafood and chicken are great grilled foods and are both still healthy picnic options.
Bring whole grain buns or rolls instead of the white, refined version.
Put a new twist on potato or pasta salad by substituting chopped veggies for high-calorie potatoes or pasta.
Bring trays of fruits and veggies to brighten up an overly starchy picnic spread. Remember your veggies as they are also great on the grill and in side dishes, especially summer time veggies like squash and zucchini.
Instead of chocolate desserts, think fruity desserts instead, and take advantage of a season when fruits are plenty.
If you prefer chocolate desserts such as brownies try cutting a pan of brownies into two-inch square portions and let those who want more take two. Smaller portions will help picnickers who are watching their calories avoid the challenge of trying to stop halfway through a brownie that is too large.
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- Written by Lisa Jillanza
The summer months are the perfect time to get outdoors and enjoy sports and other summertime activities. But sports and activity-related injuries can happen at any age, so it's best to be made aware of foods that can reduce inflammation, the leading cause of summertime injuries.
There are a number of anti-inflammatory foods that are out on the market that you can buy and add to your daily diet that can help reduce the number of injuries that may plague you over the summer. According to MSNBC.com, some of these include:
Omega-3 fatty acids- While other foods increase levels of inflammation in the body, omega-3s actually work to decrease inflammation by suppressing the production of cytokines and enzymes that erode cartilage. Some of the best foods for Omega -3 fatty acids include: salmon (wild, fresh or canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3 fortified eggs, ground flaxseeds, walnuts, seaweed, and soybeans.
Extra virgin olive oil- Olive oil contains the “good” monounsaturated fat, which protects the body against inflammation because it contains antioxidants called polyphenols. Try using olive oil when cooking, instead of vegetable oil or butter. Don't load it on; just substitute one for the other in equal or lesser amounts. For the highest antioxidant content, choose “extra virgin” olive oil.
Antioxidants- Inflammation produces free radicals, those cell-damaging molecules that are formed in response to toxins or natural body processes. Antioxidants, such as vitamin C, selenium, carotenes, and bioflavonoids, protect the body from the effects of free radicals, and are a critical part of an anti-inflammation diet.
Vitamin C- Some of the best foods include guava, peppers (yellow/red/green), oranges, grapefruits, strawberries, pineapple, kohlrabi, papayas, lemons, broccoli, kale, potatoes and Brussels sprouts.
Selenium- Some of the best foods include Brazil nuts, tuna (canned light in water), crab, oysters, tilapia, lean beef, cod, shrimp, wheat germ and whole grains
Beta carotene- Some of the best foods include sweet potato, carrots, kale, butternut squash, turnip greens, pumpkin, mustard greens, cantaloupe, sweet red pepper, apricots and spinach.
Beta cryptoxanthin- Some of the best foods include winter squash, pumpkins, persimmons, papaya, tangerines, peppers (red chili and red bell), corn, oranges, apricots, carrots, nectarine, and watermelon.
Quercetin- Some of the best foods include onions (red, yellow, white), kale, leek, cherry tomatoes, broccoli, blueberries, black currants, elderberries, ligonberries, cocoa powder (unsweetened), apricot, apple with skin (*Red Delicious), and red/purple/black grapes.
Anthocyanidins- Some of the best foods include blackberries, black currents, blueberries, eggplant, elderberries, cherries, boysenberries, red/black/purple grapes, strawberries, plum, cranberries, rhubarb, red wine, red onion, and apples.
Vitamin D- Although we mostly think of vitamin D as important for bone strength, it is also critical for a number of other body functions, including joint health. Some of the best foods for Vitamin D include, wild salmon, mackerel (not king), sardines, herring, milk (skim, 1 percent, low-fat, skim plus), enriched soy milk, egg yolks, and mushrooms.
Spices- Certain spices, such as ginger and turmeric, seem to have anti-inflammatory effects. Among the most promising are ginger and turmeric.
All of these foods will help to reduce inflammation and help you better enjoy your sports and your summer, too.
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- Written by Lisa Jillanza
Thanks to Women's Health Magazine grocery shopping just got a whole lot easier. The magazine recently highlighted the best packaged foods that you can currently find in your grocery store aisles. This is the second year that they have given this complete list of “power foods” that will help anyone take the guesswork out of their next trip to the store to find healthy choices. Their team of nutritionists tested aisles' worth of items for their annual roundup of the healthiest, tastiest, and most convenient supermarket finds.
Try foods in each of these categories to create the best meals for you and your family:
Breads: Whole grain bread, whole wheat bread, pita bread, English muffin, fiber cereal, Special K cereal, pomegranate cereal, oatmeal, granola, bagel.
Meats: Organic chicken, deli meat, bacon, barbecued beef, roast beef, roast chicken, chicken strips, chicken brats, salmon, salmon burger.
Pasta: Fiber pasta, whole wheat pasta, elbow noodle, tortellini, wide noodle, Asian noodle, risotto, instant rice, flavored rice, best couscous, polenta.
Dairy: Whipped cream, Greek yogurt, fruit yogurt, organic yogurt, smoothie, string cheese, cheddar cheese, Muenster cheese, cottage cheese, farmer cheese, soy milk, skim milk, eggs, egg whites, sour cream, butter substitute.
Fruits and Vegetables: Fruit salad, organic applesauce, plum, mixed fruit, mango, sweet potatoes, green beans, salad, diced tomatoes, black soy bean, vegetable mix, Brussels sprouts, Asian vegetables, stir-fry medley.
Soup: Broccoli soup, steak and noodle soup, Italian soup, chicken gumbo, red pepper and tomato, acorn squash and mango soup.
Snacks: Natural bar, probiotic bar, peanuts, almond, rice snack chip, tortilla chip, pretzels, popcorn, crackers, grain crackers.
Frozen Meals: Chicken primavera, turkey medallions, macaroni and cheese, vegetable lasagna, pizza, black bean burger.
Condiments and Spreads: Mayonnaise, peanut butter, almond butter, jam, fruit spread, maple syrup, hummus, salsa, marinara sauce, berry dressing, organic dressing, garlic dressing, ginger dressing, mustard dressing, ketchup, light mayo.
Sweets: Chocolate cookies, peanut butter cookies, brownie, chocolate bar, marshmallows, pudding, dark chocolate, dark chocolate blueberry, ice cream sandwich, fudge bar, cookie dough ice cream, ice cream cone, ice cream.
Drinks: Orange juice, diet drink, hot tea, cold tea, breakfast drink, hunger-tamer, hot chocolate, vegetable juice, grapefruit juice, plum juice.
While not all of these food items will work for you and your family, these suggestions can lead you in the right direction the next time you are “in the market” for making healthy meals. By being a smarter and more informed shopper you can choose the best meals each and every time you visit the grocery store.
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- Written by Lisa Jillanza
Food is much more complicated than it used to be. Compared to times past we're able to eat a greater variety of foods, we can eat foods from far-away places and even when they're not in season but as a result we also consume a lot more highly processed and chemically-laden foods. Only by eating cleaner and purer foods can we truly achieve the kind of health that we desire. Take this advice when attempting to detoxify your diet and reduce your exposure to these unwanted ingredients.
Clean Produce Well: Before eating or cooking with any fruits or vegetables be sure to wash them very well. Washing your fruits and veggies eliminates the chemicals and pathogens from your food's surface and help to eliminate any harmful ingredients.
Watch Your Animal Fat Intake: Do you know what's in your animal fats? They are loaded with synthetic hormones, antibiotics, organochlorine chemicals, and other harmful pesticides. Look for low-fat options when buying your foods and be sure to trim all of the fat off of poultry and meats when you buy them.
Avoid Cans: Cans are lined with a resin that contains bisphenol-A, a hormone-disrupting chemical. While many companies are working to eliminate these chemicals in their products, in the mean time you can avoid these chemicals by choosing frozen, fresh or dried foods.
Think Organic: According to a study done by the Environmental Working Group, your pesticide exposure can be eliminated by 90 percent by avoiding the most contaminated conventionally grown produce including: peaches, apples, bell peppers, nectarines, celery, cherries, lettuce, strawberries, grapes, carrots and pears.
Choose Whole Foods: Whole foods are not processed therefore they have their own natural ingredients. Choose whole grains and look for food items that say “whole” on them,but be sure to check the labels, just to be sure.
Safer Seafood: We are exposed to a number of chemicals when we eat seafood, particular methylmercury. Do your homework when shopping for seafood and choose seafood that has the lowest chemical and heavy metal amounts. Try choosing fish that are also caught without causing harm to the oceans.