This Is What 200 Calories Looks Like

A quick/simple, yet fascinating view on what 200 calories really looks like with different foods and drink.... 

 

Perfect Post-Workout Smoothies

 Sip and Recover

You've pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Now, it’s time to refuel: “Your workout’s not complete until you eat,” says Seattle dietitian Emily Edison, RD, CSSD. Smoothies are the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage.

To blend the perfect one, aim for 15 to 20 grams of protein. The rest should be carbs, and don't forget a small amount of fat, Edison advises.

(You don't have to be a scientist to figure this out—just take a look at more smoothie recipes here to get an idea of the ratios to aim for.) Start with a foundation of greens or other veggies, then add fruit, a protein source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk. Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger.

Drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage, says Simin Levinson, RD, CSSD, of Arizona State University. Here's 5 tasty blends you’ll want to try and see link below for more if you enjoy these!  All recipes serve 1. Blend ingredients til smooth.

Mango-Go-Go
Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration.

2 cup spinach
1 cup frozen mango
½ cup baby carrots
½ cup coconut water
¼ cup orange juice
2 satsuma or mandarin oranges, peeled
½ cup plain yogurt

Cran-Beet Crusher
Not only do beets ease inflammation, but studies show they improve blood flow and stamina, which boosts endurance. And superfood kale lives up to the hype, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.

1 cup silken tofu
½ cup fresh or frozen cranberries
½ med beet (raw or roasted)
1 small peeled Persian cucumber or ½ medium cucumber
1 celery stalk
1 cup kale
1 orange or a half-cup fresh squeezed orange juice
2 tsp raw honey

Berry Blast Protein Smoothie
Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll get a hit of powerful antioxidants and fiber from the mixed berries.

1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
½ frozen banana
¾ cup frozen mixed berries

Eat Your Wheaties
Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid cell growth and development. Don’t fear the spinach—you won’t even taste it, and it helps prevent iron deficiency, common among female athletes.

2 cup spinach
1 cup frozen peaches
½ cup fresh banana
½ cup raw zucchini
¾ cup coconut water
½ cup plain yogurt
2 Tbsp Wheat germ

Powerhouse Pumpkin
Canned pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during exercise. Avocados are high in monounsaturated fat—specifically oleic acid—which is been linked to reduction in inflammation.

½ cup canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ cup water
¼ avocado
2 Tbsp ground flaxseed
1 Tbsp maple syrup
½ tsp pumpkin pie spice

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How to Kick the Sugar Habit

One of the most common complaints I hear from clients is that they just can’t control their sweet tooth. Though many of us want to lower our sugar intake, it’s hard to conquer those sugary cravings.

From dealing with my own sweet cravings, as well as those of my clients, I’ve devised a strategy for reducing the urge to eat sweets and gradually eliminate excess sugar from meals and snacks. Warning: this is not easy! But if you stick to the plan, you’ll find that you’ll be able to jettison many empty calories from your diet.

Here’s your step-by-step guide:

1.   Say goodbye to sugary beverages.

Sodas and other sweetened beverages provide about half of all the added sugar in the typical American diet. So if your day is filled with soda, sugary tea, coffee or energy drinks, this is the first place to cut back. Quitting your favorite soda can be hard, but many people find that keeping the ‘fizz’ without the sweetness can help.  Swap sweetened (including artificially sweetened) beverages for no-calorie sparkling or seltzer water. For flavor add a twist of lemon, orange or lime. If you’re a sweet coffee or tea fanatic, cut the amount of sugar you use by half each week, until you are down to 1 teaspoon or less per beverage.

2.  Nix sugar substitutes.

Perhaps you’re tempted to slash calories by switching to an artificial sweetener. Not so fast! Research indicates that sugar substitutes may not help with weight loss. What’s more, studies show that artificial sweeteners, precisely because they are sweet (even sweeter than regular sugar!), may encourage sugar cravings and sugar dependence. Reset your palate by eliminating sugar substitutes.

3.   Eat mindfully.

When the urge to grab that doughnut or chocolate bar hits, take a moment to “check in” with your feelings. Are you really hungry? Stressed? By staying in tune with what’s really behind your cravings, you can gradually take control. Sometimes a break from work, a short walk, or a chat with a friend can soothe the need for sweets.  When you do eat, do so without distraction. By turning our attention inward when we eat (that is, not toward the television, computer, or phone), we can experience the true intensity and pleasure of food.

4.   Know sugar when you see it.

Always read the Nutrition Facts panel and ingredient list for packaged foods and beverages. If “sugars” on the label are more than 8 grams, go directly to the ingredient list and if you see a form of added sugars there, put the product back on the shelf. If there is no sugar in the ingredient list, it means that the food or beverage contains natural sugars; we don’t worry about them because your body processes them differently than added sugars. (See #5 below)

Common cues that equal added sugar in ingredient lists include sucrose, dextrose, sorbitol, mannitol, honey, agave, dextrin, maltodextrin, high fructose corn syrup and any other syrup.  For the most part, if there is an “-ose,” or “-ols” it means it’s a sugar. Sucralose is a sugar substitute.

5.   Go “natural”.

If you’re fretting that a life without added sugar will lose its luster, you needn’t worry. Naturally occurring sugars found in fresh and dried fruit, plain yogurt, whole grains and even roasted veggies are still on the menu. That’s because these foods (unlike candy and other goodies) provide important nutrients like protein, vitamin D, calcium, vitamin A, vitamin C and fiber – you’ll be hard-pressed to find any of these nutrients in candy, cookies and soft drinks. Plus, fiber and protein take longer to digest, causing a less dramatic spike in blood sugar. They also make you feel fuller for longer. As you give added sugar the boot, make sure you’re incorporating servings of fruit, veggies and plain yogurt into your diet.

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Further reading:
The Truth About Sugar Addiction
Sugars and Sweeteners Quiz: Test Your Sugar Smarts
Video: Natural vs Added Sugars

By Katherine Brooking, MS, RD

Recipe Alert: Lemon & Blueberry Frozen Greek Yogurt Bites

Following my recent blog post on the amazing benefits of  Greek yogurt and why it deserves to be called a 'Superfood', I thought I'd share this delicious and healthy recipe to keep you cool as the weather's hotting up!  It's gluten-free too.  Yum...

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Ingredients

• 1 cup lemon Greek yogurt
• 2/3 cup plain Greek yogurt
• 2 tablespoons honey
• 1 teaspoon vanilla 
• 1 ¼ cups fresh blueberries

Instructions

• Combine yogurts, honey and vanilla in a large bowl. Mix until well combined.
• Add in blueberries and mix until incorporated.
• Place cupcake liners in 12 regular-sized cupcake cavities. Fill each with equal amounts of the yogurt mixture.
• Freeze Greek yogurt bites for at least 4 hours before serving.
• Let frozen Greek yogurt bites sit at room temperature for 1-2 minutes before removing from the pan and liners.
• If you have any difficulty removing the bites, run a little lukewarm water on the bottom of the tray. 

WHAT OTHER FLAVORS OF FROZEN GREEK YOGURT BITES CAN YOU MAKE?

If lemon and blueberry aren’t quite your cup of tea, there are a lot of different combos you can try:

• Lime & Raspberry
• Vanilla & Strawberry
• Coconut & Pineapple

ENJOY!

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Recipe Alert: Ginger Fudge Flapjacks

A deliciously healthy and a little bit spicy recipe...and the ginger in Mira Manek's sweet treats delivers an added nutrient boost.

These chewy, gooey treats will go down a storm at teatime. And they’re packed with ginger, which is good for calming queasiness and has anti-inflammatory benefits, too.

‘Chickpea flour is so versatile and there’s so much you can do with it, both sweet and savoury,’ says star foodie Mira Manek, who rustled up this recipe. ‘This is a gingery adaption of my Coco Fudge, which is sold in cafés including Raw Press and the Holborn Dining Rooms in London. I’ve also added a handful of oats in these flapjacks, just to give it that slight crunch.’

Makes 20 pieces

80g coconut oil
100g chickpea flour
100g dates
30g oats
½ tsp grated ginger
½ tsp cinnamon
½ tsp ginger powder

How to: 

1. Start by melting the coconut oil in a large pan, then pour in the chickpea flour and start stirring on low heat. While stirring, warm the dates in a separate pan on low heat so they melt easily when added to the chickpea flour and coconut oil mixture. Leave aside.

2. Continuously stir the chickpea flour mixture for around 15 mins until the mixture starts to thicken and you notice the colour change very slightly from yellow to orange/light brown.

3. Now add the warmed dates and stir them until they melt. The mixture need not be entirely smooth. Now add the oats, grated ginger, cinnamon and ginger powder, and stir everything together.

4. Lay the mixture in a flat pan or baking tray and let it cool for 10-15 mins before cutting into pieces and eating.


Click below to see more delicious recipes in Mira's book... 

Saffron Soul: Healthy, vegetarian heritage recipes from India

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The Benefits of Greek Yogurt and Why It Deserves to Be Called a Superfood

There's a lot more going on with Greek yogurt than just using it to fill up your morning parfait or smoothie bowl.

The word "superfood" gets thrown around a lot these days, but Greek yogurt definitely qualifies. Here's why nutritionists and protein fiends alike have fallen head-over-heels for yogurt's creamier, tarter cousin.

It's more nutritious than regular yogurt.

Yogurt gets its "Greek" label when it has been strained to get rid of whey, which is the liquid that's left over after the curdling process. Without whey, yogurt takes on a thicker, creamier consistency with a higher concentration of protein and good-for-your-gut probiotics (another bonus: less sugar). Dannon Light & Fit Greek yogurt, for instance, has 22 grams of protein and 9 grams of sugar in a one-cup serving, which trumps the 7 grams of protein and 13 grams of sugar in the same amount of the brand's regular nonfat vanilla yogurt. That high protein count is one of the benefits of Greek yogurt for vegetarians.

It helps you feel fuller, longer.

Digging into Greek yogurt as an afternoon snack can reduce hunger pangs and keep you from feeling ready for dinner when it's only 5 p.m., finds a study published in the journal Appetite. Study participants snacked on Greek yogurt with varying amounts of protein three hours after lunch for three days straight. The group that ate yogurt with the highest amount of protein (24 grams per serving) reported feeling fuller and didn't feel hungry enough for dinner until almost an hour later than the group who ate lower-protein yogurt.

Fat-free versions offer about the same nutrients as full-fat options, but only a fraction of the calories.

While nutritionists may warn you against fat-free and reduced-fat foods, as they often amp up their sugars to make up for lack of flavor from the fat, Greek yogurt is an exception. If you're watching your calorie intake, reach for Greek yogurt with 0 percent fat. It generally has a comparable amount of protein, sugar, probiotics, and calcium, but usually just a fraction of the calories. You might have to sacrifice a bit of the thick consistency, though. Full-fat versions tend to be denser than those that are low in fat or fat-free, according to a study published in the Journal of Dairy Science.

It keeps your digestive system running smoothly.

You can thank the probiotics for that. The beneficial microorganisms are naturally found in Greek yogurt and have been shown to keep your tummy happy by easing lactose intolerance, constipation, diarrhea, and IBS. Yogurt also helps more serious gut issues like Chron's disease and ulcerative colitis. Search for the phrase "live and active bacteria cultures" in the ingredient list or look for the National Yogurt Association's Live & Active Cultures seal, which means the product has at least 100 million live cultures per gram (which is a good thing). Probiotics aside, there are plenty additional benefits of Greek yogurt. Check out 10 more of them here.

It can help keep your weight in check.

A 2012 study published in the journal Annals of Epidemiology tracked the diets, weight, and waist circumferences of more than 3,000 people and found that while everyone's weight and waists increased over time, those who ate yogurt tended to stay trimmer than those who avoided it.

There are some imitators out there.

The ingredient list on a real Greek yogurt might look complicated because of the hard-to-pronounce probiotics, but it should generally be short and include just milk and the bacteria names. Some brands try to side-step the straining process and just throw in a bunch of thickening ingredients instead. If you're looking for real Greek yogurt made the traditional way, beware of fakes that have ingredients lists that include things like pectin, cornstarch, and xanthan gum.

It can be used as a healthy substitute in recipes or enjoyed on its own.

You might not be a fan of the tangy, slightly sour taste of plain Greek yogurt, but that's exactly what makes it a seamless substitute for condiments like sour cream and mayo. Add a dollop of Greek yogurt to soup or chili, or use it to create a healthy but creamy dressing or dip. (You'll see just how versatile it is as a cooking ingredient in these 10 yogurt-based recipes.) Greek yogurt also adds a creamy protein punch to your smoothie.  Or you could eat it solo and spoon natural sweeteners like honey or berries on top for a healthy treat that tastes surprisingly decadent.

Some studies suggest too much high-fat dairy can threaten your health.

A 2013 study from Kaiser Permanente researchers found high-fat dairy could negatively affect breast cancer patients, likely because dairy products contain high amounts of estrogen. The study followed breast cancer patients for an average of 12 years and found those who ate one or more servings of high-fat dairy (such as yogurt, milk, ice cream, or cheese) a day had a 64 percent higher chance of dying from any cause. Low-fat versions, however, appear to be OK.

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10 Unbelievable Weight-Loss Stories of 2016 That Inspired Us to Be Fit

These before and after pictures are nothing like you've ever seen before.

 Justine McCabe

Just as this young mom was starting to cope with the loss of her mother, her husband passed away as well.  Understandably, she turned to food to cope with the pain causing her weight to skyrocket.  After counseling, McCabe rebounded with a 124-pound weight loss that has inspired thousands of people around the country.  She helped stay on track by snapping a selfie every day. 

 Rachel Graham

Earlier this year, this mom-of-two made headlines for showing the world what it's really like to lose 90 pounds.  She showed off her excess skin and told her fans that she appreciated it because it showed how far she'd come. And she really has.  In 2008, Graham struggled with an eating disorder, ultimately hovering around 113 pounds.  By 2015 she had recovered, but her weight skyrocketed to 235.8 pounds.  Now, after a lot of hard work, she say she weighs a healthy 145 pounds and is happier than she's ever been.  

  Rebecca Grafton

Grafton struggled with her weight her whole life, but when the scale tipped 246 pounds in 2014, she knew something had to change.  The 25-year old decided to book a trip to Jamaica, hoping it would motivate her to get back into shape - and it did.  This year, Rebecca hit her goal of losing 100 pounds, proving that you can do anything if you just put your mind to it.

See the rest of these inspiring stories and pics by clicking here

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The Benefits of Almond Milk

Switching from cow's milk has become a bit of trend over the last few years.  I made the switch to almond milk having heard of it's benefits a year or so ago and really do love it!  I've seen improvements with my skin (texture and brightness) and also a reduction in bloating. I tend to buy  it in the supermarket but know it's easy to make your own too.  Below are more of its benefits and reasons to consider making the switch.

You can make almond milk by blending almonds with water and then removing the solids from the mixture. You can also make it by adding water to almond butter. Almond milk has a nutty yet pleasant flavor with texture quite similar to regular milk. One of many benefits of almond milk is that it is suitable for vegans.

Benefits of Almond Milk

You can include almond milk in your diet to enjoy many interesting benefits. It is quite safe for people who are intolerant to dairy. Here are some other reasons to include almond milk in your diet.

It Regulates Blood Pressure

By including almond milk in your diet, you will be able to regular your blood pressure in a much better way. You can drink it even when you are intolerant to dairy products. Vitamin D, phosphorus, and other minerals help your veins contract and expand freely to ensure proper blood circulation. You may develop hypertension if something causes blockage within the veins, and regular intake of almond milk will prevent it.

It Strengthens Muscles

One of many benefits of almond milk is that it helps build muscles. You need to eat a balanced diet with foods that contain more of essential vitamins and minerals. You can riboflavin from almond milk, which I actually a form of vitamin B. It works with iron in the body to promote muscle strength and growth. Moreover, you also get a good amount of protein from almond milk, which is essential for muscle building. It is equally beneficial for your skin and other organs in the body.

It Improves Kidney Health

You may develop kidney problems when you have too much of certain minerals such as potassium and calcium in the body. You do not have to worry about it when drinking almond milk because it contains a limited amount of potassium and phosphorous. If you already have kidney problems, you may already be avoiding food rich in potassium and phosphorus. Both soy products and dairy products are packed with these minerals, which is why you can always replace those products with almond milk. It provides you with important nutrients found in milk without making your kidney problems worse. You can also consume almond milk when you are allergic to soy or dairy products.

It Improves Vision

Vitamin A is essential for healthy eyes and almond milk provides you with enough of this vitamin along with many others. With an increase in the usage of smartphones, computers, and tablets in homes and offices, more and more people are now suffering from vision problems. One simple solution is to include almond milk in your diet and provide your body with Vitamin A to keep your eyes healthy.

It Strengthens Bones

The presence of calcium is the reason why almond milk is good for your bones. Your body needs calcium for various functions, and not just for keeping your teeth and bones healthy. It is equally important for nerve function, blood clotting, and a normal heartbeat. You can provide your body with calcium simply by including almond milk in your diet. It will strengthen your bones and lower your risk of osteoporosis. A single serving of almond milk provides you with 30% of your recommended daily intake of calcium, and when you consume it with other foods that also contain vitamin D, it becomes easier for your body to absorb more calcium.

It Keeps Your Skin Healthy

One of many benefits of almond milk is that it helps keep your skin healthy. Vitamin E is essential for healthy skin and you get a good amount of this vitamin from almond milk. Almond milk is a good choice also because it contains antioxidants that eliminate free radicals from your body and help repair damaged skin. The good thing is that you can get a good dose of these vitamins whether you opt for the almond milk processed at home or processed commercially. It is also possible to use almond milk as a powerful skin cleansing lotion.

It Improves Cardiovascular Health

When you opt for dairy products or dairy milk, you will be getting several vitamins and minerals but you will also be getting loads of saturated fat and cholesterol. Excessive intake of saturated fat can increase your risk of cardiovascular disease. Almond milk is a better choice because it does not contain any cholesterol or saturated fat. It provides you with omega3 fatty acids, which are actually good for your heart and prevent hypertension. You can certainly opt for skim milk, but almond milk will still be a better option.

It Boosts Your Immune System

Usually fortified with vitamins E, D, and A, regular intake of almond milk can actually help improve your immunity. You do not get vitamin D from cow's milk, and there may not be enough of other vitamins either. Therefore, almond milk is a superior choice when your goal is to boost your immune system.

It Helps Manage Weight

If you drink a cup of whole milk, you will be consuming 146 calories. You will still get 122 calories if you opt for 2% milk. You get only 60 calories when you opt for the same serving of almond milk. Interestingly, it is even better than skim milk because the same serving contains 86 calories. By replacing whole milk with almond milk, you will certainly be able to cut calories without having to sacrifice the amount of vitamins and minerals. If you continue to slash calories, you will be able to lose weight more effectively.


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Why You Should Eat That Easter Chocolate

There are certain times of year when we can cut ourselves a bit of slack for a little over indulgence. I believe Easter to be one of them.  Dark chocolate is my absolute favourite type so I was pleased to come across this article outlining its benefits.  Read on....and then go ahead, enjoy your Easter egg! 

 

Regarded by many as the tastiest food on Earth, dark chocolate also has many health benefits..

1. It’s loaded with antioxidants

Dark chocolate contains hefty amounts of disease-fighting flavenoids, antioxidants also found in red wine and many fruits and vegetables. In fact, it appears to have more flavenoids than any other food.

2. It helps you through PMS

“There’s a reason we crave certain foods, such as chocolate, at that time of the month,” says Toronto-based raw foods coach Nathalie Lussier. “Chocolate releases calming endorphins that reduce anxiety. Plus, it’s high in magnesium,” which lifts moods and reduces water retention. But overindulging in sugar, salt and caffeine can backfire, causing bloating and fluid retention (not to mention weight gain).

3. It may lower cholesterol

A small study from the University of Illinois at Urbana-Champaign found that daily consumption of cocoa flavanol-containing dark chocolate lowered cholesterol and improved blood pressure.

While the research was funded by chocolate manufacturer Mars, Inc., the study was double-blinded and peer reviewed.

4. It may prevent pregnancy complications

A new study reports that a chemical (theobromine) found in chocolate may reduce preeclampsia, a major pregnancy complication. The darker the chocolate, the better.

Preeclampsia is primarily noted for raising blood pressure in pregnant women, and eating chocolate helps to lower this risk by up to 69 percent. The study of nearly 2,300 women established greater benefits to those who ate five or more servings per week, especially in their third trimester.

Despite the results from this study, researchers have said that further studies are needed to prove the direct link between chocolate and preeclampsia.

5. It helps prevent heart disease

A recent study shows that people who regularly consume 70% dark chocolate (about 20 g per day) show a marked improvement in blood flow, while no improvement is observed in those who eat “processed” chocolate, which contains very little cocoa paste. It seems that the positive effect of dark chocolate is linked to a property in its polyphenols that releases a chemical messenger, nitric oxide, which increases arterial dilatation, at the same time improving blood flow and reducing platelet aggregation.

However, it is important to note that previous studies have shown that milk prevents the absorption of dark chocolate’s polyphenols, thereby neutralizing its beneficial effects. Milk contains large amounts of casein, a protein that interacts with polyphenols and prevents them from being efficiently absorbed by the intestine. It is therefore always preferable to consume dark chocolate unaccompanied by milk.

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How To Stay Healthy During the Easter Holidays

The Easter holidays are now in full swing in the UK and the shops are filled with all manner of oval-shaped, chocolate temptations to test our willpower and lead us away from our regular healthy eating and fitness routines!  Whether you are staying home or heading away for the holidays, don't let all your resolutions and effort go out the window.  Follow these simple tips from Personal Trainer, Geoff Sa Joe, sharing tips on how to keep the bulge off during the Easter holidays.

With so many holidays upon us, most people tend to take quite a bit of time off to recharge for the remainder of the year. 

Just because you’ve planned for a holiday, does not mean that your regular fitness and eating regime needs to go out the window. In fact, it’s during these times that your commitment to a healthy lifestyle will be tested. 

It’s scary how easy it is to develop bad habits like skipping gym sessions and eating badly. Do it for two weeks and it can easily turn into four weeks, so don’t fall into that trap.

So what can you do if you are away on holiday:

1. Utilise the hotel’s gym - should it have one, at least twice a week.

2. Body weight exercises: Squats, lunges, push-ups, planks, burpees can be done anywhere! It just needs a bit of commitment! A simple 20min bodyweight workout can do wonders as a maintenance plan during the holidays. This will keep you in shape, so that when getting back into your gym routine it will not feel like you’re starting from scratch (which can be very demotivating).

3. Get your workout done first thing in the morning: During the day you’ll have all sorts of fun activities planned after which you will not feel like going for a workout.

4. Any form of exercise is great, so make it fun: You are more likely to do it if it’s fun! Running, yoga or pilates - it does not necessarily have to be resistance training. 

5. Try to stick to your regular eating regime: Three main meals with healthy snacks in-between. Healthy snacks – protein snacks, nuts, yoghurt, fruit. These are great to nibble on whilst out and about, keeping you fueled during the day. 

6. Realistically, you are likely to eat poorly: Try to keep it down to one bad meal a day - minimize the damage!

7. Keep your alcohol in-take down to a minimum: Especially if you are not used to drinking alcohol. Go for drinks like dry white/red wine, vodka, rum, brandy and gin. The problem is what do you mix it with as sweet mixers are very high in calories? Try diet soda or tonic, light cranberry or orange juice, light lemonade, lemon or lime juice. 

Basically, moderate the bad eating & alcohol in-take and maintain some form of exercise routine. By doing this, getting back into your regular fitness and eating routine will not be a problem at all AND your body will love you for it! 

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Are These Vitamins and Minerals Missing From Your Diet?

Busy schedules, travel, and impromptu happy hours make it difficult to eat healthy 24/7. Find out how to keep up with these commonly missed nutrients.

Vitamin D

Vitamin D is essential for building strong bones, preventing osteoporosis, promoting heart health, and regulating blood pressure. The sun is the best and easiest way to get your vitamin D. Anywhere from 6 to 15 minutes of sun at a time (without sunscreen, but no more than 15 minutes) will provide enough to last the week (it's fat soluble, meaning it's stored in our fat cells for a longer period). If you're missing out on the sun (aka it's winter), the best food source of vitamin D is dairy—three servings will give you your entire day's worth. If dairy doesn't sit well with you, vitamin D3 supplements can offer the same benefits.


Calcium

According to the 2015–2020 Dietary Guidelines for Americans, calcium is a major nutrient many people lack. It helps develop strong bones and regulate the circulatory and nervous system. Dairy products, fortified juices, and some plant foods (such as soybeans, bok choy, broccoli, and kale) contain calcium. Calcium supplements are also available. Take note: Plant sources of calcium are not as easy for the body to use, meaning you'd need to consume far more calcium via bok choy to get the same health benefits as a glass of milk.


Potassium

Potassium is critical to muscle function, heart function, and blood pressure. Without proper potassium levels, it's difficult to finish a workout due to changes in blood pressure. And your gains will be threatened, as potassium is linked to muscle growth and the breakdown of carbohydrates for energy. Fortunately, this nutrient is readily available from bananas, potatoes, citrus, dairy products, lean protein, soy products, tomatoes, and squash.


Magnesium

Magnesium is a mineral that regulates many biological processes in our body including protein synthesis, muscle and nerve function, blood glucose control, and energy production. If you're lacking, you might be irritable, have irregular heartbeats, or experience muscle weakness. Magnesium is stored in bones and soft tissues, but a diet high in fat can decrease our body's magnesium absorption. Skip the double cheeseburger and fries and try consuming green leafy vegetables, nuts, beans, and cereals to maximize the benefits that magnesium provides.


Iron

Iron deficiency, or anemia, makes our bodies struggle to carry oxygen through the body via red blood cells. Anemia can cause fatigue, weakness, and an overall decrease in physical performance. Often, menstruation can be a culprit in women. So to keep up your iron levels at that time of the month, or anytime, the most digestible form of iron ("heme iron") is found in red meat. If you're vegetarian, you can obtain iron from foods like cereal, beans, and some vegetables. An iron supplement can help as well, since vegetable forms of iron are harder to digest.


Zinc

For proper growth, muscle repair, immune function, and energy production, zinc is your go-to mineral. Key foods to eat include peanuts, legumes, beef, pork, and shellfish. A lack of zinc can affect your metabolic rate (important for burning calories) and protein use. Be careful not to go overboard: Too much zinc can decrease the absorption of other vitamins and minerals while decreasing the amount of good cholesterol, HDL, in your body.

Folic Acid

B vitamins are important for energy. Folic acid, also known as B9, is no exception. The need for folic acid increases from prolonged diarrhea, fever, stress, alcoholism, or pregnancy—a deficit can lead to birth defects or anemia. For optimal levels, consume meats, green leafy vegetables, potatoes, cereals, and fruit.


Vitamin A

Vitamin A, as we know, is a key nutrient for vision. It comes in two forms: retinoids (found in animal products such as eggs, kidney, and liver) and carotenoids (found in yellow/orange fruits and vegetables like carrots and squash). Even though vitamin A is a fat-soluble vitamin and tends to stay in your body for longer, not getting enough can cause dry eyes, dry skin, or even night blindness.

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Is It Harder to Lose Weight When You’re Older?

Q. Is it more difficult for an older person to lose weight?

A. Yes, unfortunately. Although it is possible to lose weight at any age, several factors make it harder to lose weight with age.

Even those who remain active lose muscle mass every decade beginning in their 30s, research suggests, replacing it with fat. Muscles use up more calories than fat, so less muscle means a slower metabolism and the need for fewer calories, said Dr. Medha Munshi, a geriatrician and endocrinologist at Beth Israel Deaconess Medical Center in Boston.

Declining levels of the sex hormones estrogen and testosterone, which typically start around the early 50s for women, with the onset of menopause, and somewhat later for men, compound the effect, said Dr. Munshi, who also directs the Joslin Diabetes Center’s geriatric diabetes programs.

People may also pay in late-middle age for weight they gained and lost in earlier decades, said Dr. Leslie Cho, an interventional cardiologist at the Cleveland Clinic. Weight gain changes metabolism, she said. A 60-year-old who now weighs 200 pounds but once weighed 300, for example, will need far fewer calories per day than someone of the same age and size who was never so overweight. Losing those fat cells, she explained, tricks the body into thinking it is starving and needs to hold on more tightly to calories consumed. “You do have to eat less to maintain that weight if you’ve been heavy,” said Dr. Cho, who also directs the Cleveland Clinic’s Women’s Cardiovascular Center. .

Older people also tend to have more aches and pains and to be more sedentary, engaging in fewer physical activities.

Instead of obsessing about a number on a scale, Dr. Cho suggests that older people focus on general fitness. “It’s not about losing weight,” she said. “It’s about maintaining weight loss, but also about healthy eating and lifestyle.”

Adding muscle through weight training can also help speed up metabolism, or at least compensate somewhat for its decline, Dr. Munshi said. She tells her older patients that “you need it now more than you needed it at 25.” Eating more protein — but not more calories — may also help build or sustain muscle, she said. And she noted that many of her oldest patients end up underweight because they’ve lost their appetite along with their sense of smell, so food doesn’t seem appealing anymore.


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Do You Have to Be Antisocial to Lose Weight?

We all know how tough it is trying to lose weight, or even maintain weight, with the type of hectic social schedules that most people (certainly those with a busy job and friends!) are faced with.  It's impossible! That dream of a healthy lifestyle goes out the window and overeating, too much drinking and weight gain slowly slip back into your life.  Ever tried mindful eating?  Read on for some guidance on how this can help in the battle against the bulge!

When it comes to weight loss, friends and restaurants can lead to overeating. Do you have to choose between keeping the pounds off and hanging out with friends?

Picture your last meal at a restaurant with friends.

Plates loaded with delicious food.

People laughing and telling stories.

Wine glasses filled and refilled over the course of the meal.

A good time, right?

Sure. But researchers say there’s a downside to all that social revelry, especially if you are trying to lose weight, or even just keep off the pounds.

New research has found that the urge to overeat is strongest when you are dining with others in social situations, especially when out at a restaurant.

“The biggest source of temptation is when people are in restaurants and they’re with other people. In particular, being with others who are eating is a huge trigger,” Lora Burke, PhD, MPH, the study’s lead author, and a professor of nursing at the University of Pittsburgh, told Healthline.

But it’s not just your friends who can lead your diet astray.  People can feel food temptation “even if they’re alone but are in sight of people who are eating,” said Burke.

Increasing Temptation

In the year-long study, researchers used a smartphone app to follow 150 people enrolled in a weight loss program.

The app asked people to check in up to five times a day, reporting whether they were tempted to stray from their eating plan, or if they actually did.

At the same time, they reported where they were, who they were with, and their mood.

Throughout the day they also reported whenever they ate — or thought about eating — foods or portion sizes that didn’t fit their plan.

And they weighed themselves every day on a digital scale that sent data to the researchers automatically.

This use of technology in the study allowed researchers to capture information in real time, rather than relying on people to remember details later.
“We assessed them in the moment,” said Burke. “They’re in their natural environment — wherever they are — and they let us know what they’re doing, rather than relying on recall.”
The amount of data provided some hints at how people react to food temptations in different situations.

People were more tempted when they were in the presence of other people eating, compared with eating alone — even if they were sitting near strangers.
They also reported more food temptations when they were at a restaurant or bar, rather than at home or work.  And they were less likely to be tempted when eating in their car or at another person’s house.  Not every meal with friends at a restaurant leads down the path of temptation.

But the study found out that when people were tempted at a restaurant and were around others who were eating, “at least 60 percent of the time they will go on and eat something that they really weren’t planning for,” Burke said.

The chance of giving in to temptation at work or in the car was about 40 percent and 30 percent, respectively.

The study was presented at a recent meeting of the American Heart Association.

Mindful Eating

So is locking yourself in your house with a bowl of salad and ignoring your friends’ text messages your best option?

Not quite.

Even though eating at a restaurant with friends can be a high-risk situation, friends can actually help you stick to your weight loss plan.
Other research found that people who received more social support were better able to keep the weight off. As were people who enrolled in a weight loss program with friends.

Plus, the new study found that even though people experienced fewer food temptations when they were at home, they still gave into them about half of the time. Even when they were alone.

So food temptation lies in wait in many places. As do distractions — which some think may be behind our overeating.

“People often overeat when they’re distracted — social situations can be distracting, of course,” Dan Zigmond, author of “Buddha’s Diet: The Ancient Art of Losing Weight Without Losing Your Mind,” told Healthline. “But sitting alone at your desk at work can be hugely distracting, as well. And there’s lots of evidence that people make bad choices in that situation, too.”

You can counteract the effect of these distractions by being more mindful while you eat.

This technique has been applied in successful weight loss programs. But its roots extend even further back.

“Part of the theme of our book is to carry forward the teachings that Buddha presented so many years ago. Those really all boil down to just paying attention,” said Zigmond. “To try to ensure that you’re always paying some attention to what you’re eating, no matter where you’re doing it, when you’re doing it, or with whom.”

Zigmond said that this works even in groups, as seen with Buddhist monks who eat their meals communally, and mindfully.

Mindful eating mind might mean something as simple as pausing for a moment before starting to eat. Or paying attention to each bite of food. Or talking about the food with your friends.
In the end, this can improve the dining experience for everyone, without leaving you feeling guilty afterward for overeating.

“I don’t think meals out with friends have to be bad for our health or our weight,” said Zigmond. “But we have to combine them with a certain amount of attention and mindfulness.”


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Healthy Homemade Breakfast Cereal With Walnuts, Oats and Apricots

My post last week - The Top 10 Healthiest Foods for Breakfast Ever - was a popular one so I thought I'd provide another healthy breakfast related recipe to try.  It is my favourite meal of the day and finding a good one, that fills you up and provides you with good solid nutrition is always a bonus! I hope you enjoy this recipe as much as I enjoyed it, there's a good healthy dose of fibre and the flavours are perfect for getting your day started right.

Ingredients  - makes approx 9 cups

2 cups oats
1 cup spelt flakes
1 cup barley flakes
1 cup wheat berries
1 cup dried apricots chopped
1 cup dried dates chopped
2 cups walnuts roughly chopped





Instructions

Combine oats, spelt flakes, barley flakes, wheat berries and walnuts on a large rimmed baking sheet. Bake in the centre of a 325°F / 160°C oven, stirring often, until grains and walnuts are fragrant and golden, about 5 to 7 minutes. Remove from oven and let cool completely.

Combine cooled grain ingredients with walnuts, apricots and dates. Store in an airtight container for up to one month.

Serving Suggestions

1) Overnight Oats:
Place 1/2 cup (125 ml) of the cereal mixture into a bowl. Cover completely with milk and place in the fridge for 30 minutes or up to one day (make the night before) and it will be perfect in the morning. Serve with fresh berries and plain yogurt.

2) Warm:
Warm through in a microwave if desired. Add shredded apple, fresh berries or sliced banana. Drizzle with a little maple syrup or honey and stir to combine.

Recipe adapted from here

The Top 10 Healthiest Foods for Breakfast Ever

Breakfast really is my favourite meal of the day and I aim to make it as healthy as possible to give me the best start - ready to tackle whatever the day throws at me!   Read on for some healthy breakfast tips and indulge yourself in the morning.... 

The whole "breakfast is the most important meal of the day" saying is cliché for a reason: because it's true. But those breakfast bars are just not going to cut it. Get the most out of your mornings with these 10 healthiest foods for breakfast.

Steel-Cut Oatmeal 

A festival of heart- and waist-friendly fiber, steel-cut oatmeal is a whole grain that everyone (gluten-intolerant or not) can benefit from adding into their daily diet, says Vandana R. Sheth, R.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics. After all, in one 2015 Harvard University study of more than 100,000 people, those who ate at least 33 grams of whole grains daily—the equivalent of a single bowl of oatmeal—cut their risk of early death by 9 percent compared to those who rarely, if ever, ate whole grains.

"A single cup of steel-cut oats contains about 12 grams of protein as well as beta-glucan, a viscous fiber that helps promote a feeling of fullness," adds Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. "It's also very rich in antioxidants to help protect heart health and reduce blood pressure." As if all that weren't enough of a selling point, oatmeal is the perfect canvas for healthy breakfast mix-ins like milk, seeds, nuts, berries, and antioxidant-packed cinnamon.

Eggs

How do you like your eggs? Scrambled? Poached? Sunny-side up? It doesn't matter. They're all great. Every egg provides about 6 grams of muscle-building, fat-quashing protein. (Did you know that eggs are the number-one bioavailable source of protein, meaning that your body can absorb and use protein from eggs more easily than it can protein from any other food? Boom!)

Meanwhile, egg yolks are one of nature's best sources of choline, a nutrient that is vital to brain and liver health and is typically contained in prenatal vitamins because it is so important to neurological development, says White. In case you're still leery of yolks, don't be. Research published last year in the American Heart Journal shows that eating as many as three eggs per day doesn't have any effect on heart health, even in people with existing coronary artery disease.

Berries

Berries (of all kinds—blueberries, blackberries, raspberries, strawberries) are the perfect morning fruit, thanks to their low glycemic loads—meaning they won't spike your blood sugar and insulin levels like that glass of OJ will. "A cup of berries contains only about 50 to 85 calories, but tons of anthocyanins, antioxidants that been shown to reduce inflammation and protect the heart, says White. For instance, in one Circulation study of 93,600 women, those who ate at least three servings of anthocyanin-rich blueberries and strawberries had a significantly lower risk of heart attack compared to those who ate less.

Berries not in season? Go for frozen. Research from the University of Chester in the U.K. shows that frozen berries actually tend to have higher antioxidant levels than fresh varieties because they are picked, packed, and sealed at their peak ripeness.

Cottage Cheese 
A muscle-building powerhouse, cottage cheese contains 25 grams of protein per cup. In a 2015 University of Missouri study, dieters who ate a high-protein breakfast (35 grams of protein) ended up being less hungry and eating fewer calories throughout the rest of the day compared to those who ate low-protein breakfasts. Opt for full-fat, grass-fed varieties to get the most conjugated linoleic acid per spoonful. White explains that the fatty acid has been linked to weight loss, muscle development, and even a decreased risk of colorectal cancer in women.

Greek Yogurt
Greek yogurt is another protein-rich option that pairs perfectly with several other foods on this list: berries, nut butter, even eggs (your scrambled eggs just got so much creamier). It's an obvious breakfast choice for its bone-protecting calcium and immunity-bolstering probiotics, explains Kimberly Gomer, M.S., R.D., L.D.N., nutrition director at the Pritikin Longevity Center + Spa in Florida. But it has a slew of other health benefits such as keeping your digestive system running smoothly, helping you feel full longer, and giving you a low-fat choice that doesn't sacrifice other nutrients.

Nut Butter

"This is a quick and easy option for when you don't have a lot of time," says Sheth. Spread it on some toast (more on the best pick for bread later) or mix it into your Greek yogurt or oatmeal. A spoonful provides a perfect blend of protein, antioxidants, and heart-healthy fats. In fact, people who eat nuts every day are 29 percent less likely to die of heart disease and 11 percent less likely to die of cancer, according to a 30-year-long New England Journal of Medicine study. (Did you know you can make your own nut butter at home?)


Avocado

All hail, avocado toast! These green goddesses have it all—omega-3s, protein, fiber (half an avocado contains a quarter of your recommended value for the day), vitamin E, and more potassium than you'll find in a banana, says White. Those nutrients come with a big payoff: New research published in the Journal of Clinical Lipidology found that eating one to one and a half avocados per day (in place of other foods high in saturated fat) significantly reduced levels of total cholesterol, LDL cholesterol, and triglycerides.



Sprouted-Grain Bread
This is the perfect bread to feed your avocado-toast habit, says Gomer. Baked goods made from sprouted grains—meaning they have been allowed to germinate—actually have a lower impact on blood sugar levels compared to other whole-grain bread with the same amount of carbs, according to research published in the Journal of Nutrition and Metabolism. Plus, researchers found they triggered a greater post-toast increase in GLP-1, a powerful satiety hormone that's linked to maintaining a healthy weight.

Flaxseed

"These little seeds reduce blood sugar levels, improve insulin sensitivity, and have been found to protect against breast cancer," says White. Research published in the International Journal of Cancer suggests that the compounds contained in flaxseed may be behind the seeds' protective effect. Use these little guys as a staple breakfast ingredient, like in this Strawberry Banana and Flax Smoothie.

Coffee
Coffee really does get your brain going, says White, noting that a blend of caffeine and antioxidants may be to thank. So strong are the anti-inflammatory compounds in coffee that research published in the Journal of Alzheimer's Disease found that when patients with memory problems drink three cups of coffee per day, they delay the onset of Alzheimer's disease by an average of two to four years. Basically, with that and all the other health benefits of coffee, you can feel better about your daily java habit.


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Mindful Eating

The day is flying by. You’re running from meeting to meeting and need to refuel. Perhaps you choose your meal poorly -- and regret it later. But have you ever scarfed down a perfectly delicious meal without appreciating it? Mindful eating -- chewing slowly and savoring the smell, taste and sensation of food -- helps us achieve wellbeing and "brings to the surface the rich abundance of life available to us in every moment," writes Lilian Cheung, director of health promotion and communication at the Harvard School of Public Health and coauthor (with Thich Nhat Hanh) of Savor: Mindful Eating, Mindful Life.

Everyone has reasons for not eating mindfully, though. Reasons like:

But... I only have 15 minutes to eat. "When we eat mindfully and with awareness, we choose foods that we not only like, but those that are also good for our health and wellbeing," says Cheung. In other words, savoring your food is well worth the few extra minutes -- and you can do it no matter how much time you have.

But... I’m starving! Hunger pangs can be relentless. For that reason, Cheung advises that people center themselves with a few deep breaths before eating. "Eat slowly," she says, "so that you really enjoy it and get the food connection." (Eating slowly will help you eat less, too: It takes 20 minutes for your brain to realize you're full.)

But... when I'm craving something, I can't control myself. Ah, the mindless potato-chip binge... "We're beginning to learn more from neuroscience that eating the 'wrong' foods -- i.e., foods that are high in sugars and fats -- may overpower the pleasure centers in the brain, causing us to eat more and more despite the fact that we're full," says Cheung. Mindful eating helps us consider the impact of our food choices before we make them.

But... I can't unplug when I eat, because of work. "Mindful eating encourages us to eat with other people, instead of eating alone with the TV and our smartphones," says Cheung. Doing that allows us to be fully present with one another and gives us a better sense of one another’s state of being. When it comes to colleagues, a shared meal may take us further than a fast email reply.

But... mealtimes are chaotic in my house. "By being fully immersed in the present moment, eating slowly, and engaging all our senses, we get more pleasure from the sight, form, texture, sound, and aroma, as well as the taste of the food that we're eating," notes Cheung. Be the oasis of calm at your table. Model mindful eating for your children. Just because everyone else is scarfing their food down doesn’t mean you have to.

But... I like to eat dinner in front of the TV. It’s impossible to fully immerse oneself in a dining experience when you're watching TV. Sitting at the table, however, can set the stage for a mindful meal -- so make your dining space a supportive one, says Cheung. Attractive placemats and a single flower on the table can subtly transform the environment. "Every human society is known to value eating together as socially and emotionally important," says Rachel Marie Stone, author of Eat with Joy: Redeeming God’s Gift of Food. "When we eat together with others, we acknowledge our bodily needs and also establish some sort of community -- communion! -- with them."
Adds Cheung, "Eating mindfully not only nourishes both our bodies and our minds, it also helps us to feel grateful and compassionate."

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By Christine A. Scheller

Feed Your Head: Cravings Quenchers

Fruit smoothies, nachos, frozen yogurt, and other snacks make great healthy - and tasty - treats.

Junk food has given snacking a bad name.

"Snacking in itself isn't a bad thing," says Elaine Magee, PhD, RD, author of numerous nutrition books, including 'Someone's in the Kitchen With Mommy' and 'The Good News Eating Plan for Type II Diabetes'.

Magee firmly believes in eating several small meals during the day -- "and that includes quality, healthy snacks," she tells WebMD.

Her philosophy: Eat when you're hungry, stop when you're comfortable. "There's a difference between stuffed and comfortable," she says. "If you truly follow that concept, you should be hungry every two or three hours."

Here's Magee's list of favorite healthy snacks -- plus the "bad guys" -- taken from another of her books, 'Fight Fat and Win: Light Meals and Snacks':



Popcorn. The fat in those microwave brands is the only negative here. Look for the healthier versions -- 98% fat-free. If you opt for plain popcorn, it's OK to drizzle a little margarine (one with no trans-fats) or butter. "It's better than full-fat brands, where you can't control the fat they add," says Magee.  

Fruit and fruit smoothies. "Awesome, awesome healthy snack choice," she says. "For a complete, sustainable snack, make a fruit smoothie -- the dairy will sustain you."

Ice cream. Get real. You know ice cream isn't an everyday snack. "But there are good choices in ice-creamland," says Magee. Breyer's Light Vanilla is one of the best-tasting vanillas. Also, Smart Ones fudge bars are "really delicious -- they hit your chocolate and ice cream craving, plus they have four grams soluble fiber, 80 calories, hardly any fat, and very good flavor."


Cookies. Hmmm..."that's a toughie, because there's no way to get around it -- if they're fat-free, the cookies aren't so great, and you end up eating more," she tells WebMD. "Cookies are something you should enjoy, but not as a regular snack."

Cheese and crackers. Only if you pick a reduced-fat cheese that tastes good, like Kraft 2% and Jarlsberg Light, she advises. Lower fat means more protein, she adds. Crackers should be whole grain, low-fat, for this to be a healthy snack. The more fat in the cracker, the more trans-fat it will contain.


Cereals. Choose high-fiber, low-sugar cereals like oatmeal.  


Yogurt/frozen yogurt. "We don't drink milk at my house, so yogurt is one of our calcium sources," she says. Yogurt doesn't need sugar to taste good. Buy plain yogurt and add something to it, like low-fat granola and fruit, for a truly healthy snack.

Candy bars. If you opt for mini-sized -- not supersized -- candy is OK. "Almost every day, I have a little bit of chocolate," says Magee. "If you deprive yourself, you'll end up compulsively overeating."

Popsicles/frozen fruit bars. Fine snack. "There are some excellent, 100% fruit-juice choices out there."


Vegetables. "Awesome, awesome, awesome snack," says Magee. "I have lot of success with my kids eating vegetables. I usually have a dip, like light ranch dip, and assorted vegetables on a platter."

Cake. Duh. Much as we love it, cake is not a great everyday snack. "When I'm talking about snack, I mean a nourishing snack, a healthy snack, a mini-meal," says Magee.

Peanut Butter. It's OK, but only if you just eat a tablespoon, and just with wholegrain crackers or toast.

Granola bars. The chewier they are, the more sugar and fat they have, Magee tells WebMD. "The healthy ones are crunchy, and not coated in chocolate. You can make your own; there are good recipes out there, then you can choose the oil, fruits, grains that go into them."

Chips/nachos. Low-fat chips, canola oil chips are OK -- "but you're better off eating a real potato," says Magee.
Better yet, make a family-sized nacho platter with reduced-fat tortilla chips, refried beans, chopped tomatoes, peppers, sour cream, shredded chicken, low-fat shredded cheese. "You can make it a meal if you add something nourishing to the chips," she says. Now that's a healthy snack.

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Here's What 2000 Calories Looks Like

Gulp my friends....Here's What 2000 Calories Looks Like...