Sunday, August 30, 2015

Healthy Snack Ideas

1. Hard-Boiled Eggs
Hard-boiled eggs are healthy and easy to prepare. Eggs are also filling and contain only 80 calories each. (More or less depends on size of egg)
2. Low Fat Cottage Cheese
Cottage cheese is full of protein and calcium. A half cup of low fat cottage cheese totals 100 calories. The protein in cottage cheese is valuable for muscle enhancement.
3. Apples
Apples are a good source of fiber and anti-oxidants that help the immune system. One medium size apple has 4 g of fiber and 95 calories.
4. Hummus Dip
Hummus is low in fat and carbohydrates but packs in protein. Try our Zucchini Hummus or Sweet Potato Hummus recipes!
5. Organic Popcorn
Air-popped organic popcorn contains polyphenols, a chemical that rids the body of toxins that damage blood cells. One serving is usually 2-3 cups.
6. Almonds
Almonds are protein-rich. Almonds are a good source of magnesium and vitamin E, an important anti-oxidant. Keep a serving size to 1 ounce.
7. Yogurt
Yogurt is low in fat and high in calcium. Yogurt helps remove bad bacteria from the digestive tract.
8. Natural Peanut Butter On Celery
Natural peanut butter loaded with protein. Spread it on celery for a healthy snack.
9. Grapes
Grapes are very low in calories. Thirty grapes totals only 100 calories. The nutrients in grapes help cleanse the liver and prevent cell damage.
10. Avocado
The avocado has a variety of nutrients for energy, mood enhancement and appetite surpression. According to the USDA’s nutritional database, one medium avocado has 240 calories.
11. Pears
One pear contains 6 g of fiber and an array of vitamins and minerals. Snacking on pears helps prevent colon cancer and sickness.
12. Cherry Tomatoes
Cherry tomatoes are chock-full of vitamins. Eating tomatoes lowers your risk for cancer and cardiovascular disease.
13. Baked Sweet Potato
Sweet potatoes are high in fiber and vitamin B6, a vitamn that helps prevent hardening of the arteries and blood vessels. The beta-carotene in sweet potatoes also promotes healthy skin.
14. Celery
Celery is high in vitamin C. The potassium, pthalides and magnesium in celery helps regulate and lower blood pressure.
15. Cantaloupe
Slice a cantaloupe in advance and refrigerate it for a healthy snack at work. Cantaloupe is another high vitamin C food.
16. Baby Carrots
Carrots are low in calories and include a large amount of vitamin A, which can improve eyesight in the dark.
17. Tuna in Water
Tuna is low in calories and one can of tuna in water has 10 g of protein. Add tuna to your salad, or eat it on whole grain bread.
18. Oatmeal
The beta-gluten in oatmeal benefits the immune system and eating oatmeal daily lowers cholesterol. The anti-oxidants in oatmeal protect the heart.
19. Strawberries
One cup of strawberries makes a nice little snack and it’s only 43 calories. Strawberries are also high in fiber and vitamin C.
20. Dried Fruit: Dried fruits are some of the healthiest alternatives to refined sugar, and they are an excellent way to satisfy a sweet craving. While many manufacturers use the natural sugar found in fruit, called fructose, to sweeten their products, eating fruit itself in moderation is a great way to get needed nutrients and vitamins.The dried fruits on the healthy list can be found in bulk at most health food stores, and pre-packaged at most regular grocery stores. Remember to always check the ingredient list for extra sugar or additives. 100 calories or less. just don't get the ones with extra sugar!

~battle on~

Wednesday, August 26, 2015

Be a Goal Digger

Getting Healthy with Louise!

Setting realistic goals and tracking your progress are key to your success. In fact, research has shown that those who keep track of their behaviors are more likely to take off weight and keep it off. A reasonable rate of weight loss is 1 to 2 pounds per week.
Weight Loss goal this week. Don’t attach a number goal to it. Don’t go in thinking it’s is going to lead to X number of pounds lost. Just pick one of these healthy habits to focus on…
Goal: Move Consciously Every Day
You don’t have to join a gym, take up running, (walking) 
start weight training or sign up for a group fitness class, unless you want to, of course. This goal is about making the decision to simply move your body more. That’s it! Take the stairs, go for a walk, play with the kids at the park, it really doesn’t matter. The more you use your body the more it will want to be used. Make a conscious decision daily to do something active and you may be surprised where it leads.
Goal: Cook More and Eating Out Less
Setting a goal to cook more can seem overwhelming at first. There’s definitely a learning curve if you are used to eating out on a regular basis, but if you start small it is possible to slowly tip the scales toward eating in.
It starts with meal planning. Find a way that works for you. Some people like to plan their meals on the weekends or even cook and have meals prepared, others (like me) thrive off a stocked pantry and plan day-to-day. Whatever style works best for your current situation (because it will change) plan to eat out 1 less day a week than you normally do as a start.
Goal: Eat Breakfast
No "I have no time" excuse. You grab a banana on your way out the door or get up 10 minutes early to cook up some eggs. And if you can’t then hard boil some the night before and have them ready to go (see meal planning above.) Eating breakfast is too important. It’s an easy way to set the tone for the rest of the day.
Goal: Drink More Water
Water drinking is a pet peeve of mine. I’m going to try to stay off my soapbox but seriously, it’s WATER. It’s what we as human beings are SUPPOSE to drink. There’s no doubt about. There’s no arguments or discussions that need to be made. Water should be your drink of choice. If it’s not than there’s one simple thing you can do to change that. Drink more of it. I’m not saying give up your diet soda completely, but the more water you drink the less soda you’ll probably consume and, like moving your body, the more you drink the more your body will crave it.
Goal: Have a Vegetable and/or Fruit with Every Meal
The not getting on my soapbox thing isn’t working for me so I’m just going to blurt this out… EAT MORE VEGETABLES. Like drinking more water the more you eat of them the less "other stuff" you will consume. Set a goal to have at least 1 vegetable (and no, lettuce on a burger does not count) and 1 fruit with every meal. It’s a great start! Over the years I’ve upped this goal and now we have about 2 meals a week with 2 vegetables and no starch. My family doesn’t even notice the lack of noodles or potato any more and we’ve grown to love things like roasted Brussles sprouts, cauliflower and yes, even beets. Key Phrase there: GROWN to love. It’s a process, a journey, much like any goal you are attempting to accomplish.
Goal: Go to Bed Earlier
This is my latest goal to tackle. I’m trying to go to bed earlier at least 3 days a week. There’s no arguing, sleep is important and I don’t think most of us get enough. Setting a sleep related goal may seem like a small step but sometime it is those little things, like a good nights sleep, that make all the difference.
Goal: No Mindless Eating
Another one of my consistent goals.
I realize not everyone does it but for those of us that do, setting a goal to cut out mindless snack is HUGE. My best tool in reaching this goal is the food journal. Whether I write it down, type it out, or photograph it, the pause helps me decide if this is something I really want eat or an unconscious nibble I won’t even enjoy.
Goal: Train for an Event
Whatever it is... 5 k... or just o alk a mile.... do it
Goal: Leave Three Bites
This is a simple goal !!
How many calories can you save by leaving 3 bites???
Goal: Be Thankful for The Little Things
Being thankful for the little things is so important...
Look for non scale victories!!!

Friday, August 21, 2015

Cashews..Not just a nut!

10 Benefits of Cashews
Benefits of cashews

I love it when foods that I love are super healthy too! Consider the cashew nut, for example. Cashews are full of anti-oxidants, vitamins and minerals which are required for the normal functioning of the body. Here are 10 reasons why you should include cashews in you diet:
1. May help prevent cancer:
Cashews are rich in proanthocyanidins which help fight against cancerous cells by stopping them from divide further.
2. Lowers high blood pressure:
Due to their magnesium content, cashew nuts can help to lower blood pressure.
3. Healthy bones:
Like calcium, magnesium is also important for bone health which is the main content in cashew nuts.
4. Healthy nerves:
Magnesium is stored on the bones surface which prevents calcium from entering the nerve cells and thus keeps the blood vessels and muscles relaxed. Insufficient amount of magnesium can lead calcium to enter the blood vessels leading them to contract.
5. Prevents gallstones:
Daily intake of cashew nuts can reduce the risk of developing gallstones up to 25%.
6. May help with weight loss:
Even though cashew nuts are considered fats, they contain good cholesterol. So contrary to popular belief, those who eat cashews at least twice a week gain less weight when compared to those who eat less.
7. May reduce symptoms of depression:
Just one big handful of cashews provides one to two thousand milligrams of the amino acid tryptophan. In the body tryptophan is broken down into anxiety-reducing, snooze-inducing niacin. Tryptophan is also made into serotonin, one of your body’s most important neurotransmitters. Serotonin contributes to a feeling of well-being and mellowness.
8. Helps digestion:
Cashew nuts help with growth and development, nucleic acid synthesis and digestion.
9. Healthy gums and teeth:
As mentioned before, the magnesium content present in cashew nuts is very good for bones. This magnesium also makes for healthy teeth and strong gums as well.
10. Helps reduce free radical damage:
Cashew nuts help the body to utilize iron properly and eliminate free radicals which can lead to health problems.