Encouraging Health and Happiness

Posts tagged “diet

4 Oatmeal Nutrition Facts You Need to Know

By Matthew Kayser


In your continuous effort to eat healthy and provide a good diet for your family, you have probably considered making oatmeal an essential part of your daily diet. You should now commit to the food that is often considered one of the healthiest choices available.

The oatmeal nutrition facts reveal even more benefits than previously thought.

The facts are these: if you are looking for a delicious way to eat healthy, and you want to entice your children into eating well by offering them something that is quick and tasty, you need to consider oatmeal. (more…)

Skier’s Diet: Surprising Muscle Building Foods

Super foods that will make you super fit this ski season. Garlic anyone?

By Kellee Katagi

posted: 09/05/2012


As you coax your muscles back into ski shape, fueling them well can add heft to your training. Your instinct is likely to reach for a steak (and rightly so: A 2009 study in the Journal of the American Dietetic Association found that eating four ounces of steak after a workout built muscle 50 percent better than a placebo), but these other strength-building foods may surprise you.

7 Foods that Burn Fat

By Cosmopolitan.com | Healthy LivingThu, Mar 22, 2012 5:46 PM EDT

These foods will help you burn fat.


These foods will help you burn fat.With rising temps come rising hemlines, bare shoulders… and eventually, bikini season. Add these metabolism-boosting foods and drinks to your shopping list, and you’ll score a leaner and sexier bod.

By Carolyn Kylstra

Chicken Breast
Meet the ultimate wonder food. Chicken is packed with protein, which is essential for maintaining muscle mass-and the more muscle mass you have, the more efficient you are at burning calories. Even better, protein takes more time to digest than carbohydrates, so you’ll feel full longer than if you ate the same number of calories in a carb-or fat-heavy meal. An ideal serving: the size of a computer mouse or a deck of cards. (more…)

Why vitamin D may matter

Personal Health: Though there are still no large trials to prove or disprove the full worth of vitamin D, studies have linked low levels of it to risks of heart disease, high blood pressure and other diseases.


The New York Times

At least once a week, someone, usually a woman over 50, asks me about vitamin D. Perhaps a routine checkup has revealed a deficiency, prompting the doctor to recommend an over-the-counter supplement or, in severe cases, large prescription doses to correct the problem.

Often, though, the concern is bone health. Without vitamin D, the body cannot properly absorb calcium, and bones become fragile. At the annual meeting of the American Academy of Orthopaedic Surgeons last month, researchers reported that among 889 adult patients treated for a fracture at a Missouri trauma center, blood levels of vitamin D were “insufficient” in 78 percent and “frankly deficient” in 39 percent. The study group excluded those with known risk factors for vitamin D deficiency. (more…)

5 silly things we do that derail our diets

Columnist Carrie Dennett provides five easy tips for controlling our diets.

If the road to success is paved with good intentions, I’ll wager that a good 75 percent of that pavement is poured from the intent to eat right and get in shape.

While people don’t set out to purposefully sabotage their efforts, an awful lot of derailment goes on, nonetheless. Sometimes it’s because we’re just not thinking; sometimes it’s because we’re overthinking.

I’ve made every one of the following mistakes at some point. What about you?

Failing to plan. Rome wasn’t built in a day, and those sketchy eating habits you’d like to change weren’t either. Changing habits can be hard work, so thinking you can turn yourself into a healthier eater without a game plan is guaranteed to leave you spinning your wheels. If you don’t have a plan, you will slip into “default mode” (aka your old habits) time and time again. (more…)

Anti-Aging Foods Cheat Sheet

By Dr. Oz

Consider these foods your anti-aging staples. As a rule, fruits and vegetables high in flavonoids and carotenoids, two powerful plant-based antioxidants, will remove the free radicals from your skin and body that cause you to age prematurely. A well-balanced diet can help you lose weight, live longer and feel fitter. But it can also help you look younger. Forget the fountain of youth. Load up a plate at the feel-better buffet and turn back the clock on a full (and happy) stomach.

Black garlic helps to repair age-damaged skin. Uniquely colored due to its fermentation process, black garlic contains double the antioxidants as regular garlic and can be eaten raw. It strengthens and restores skin cells damaged by the aging process. Use it in place of regular garlic in most recipes.

Jicama is a crisp root vegetable that can help fight crow’s feet by boosting collagen and fighting wrinkles. It’s also an excellent source of vitamin C. Try it either raw or cooked.

Jerusalem artichoke can help to fade the appearance of under-eye circles. Their beauty secret is iron – they contain five times more iron as potatoes. Eating them can help to correct an iron deficiency, a common cause of paleness that makes your under-eye bags more apparent. (more…)

20 Ways to Speed Up Your Metabolism

By Heather Bauer, RD,CDN, REDBOOK

Whether you’re trying to shed some lbs or just stay fit, these tricks to increase your metabolism from nutritionist Heather Bauer, RD,CDN, will help you reach the finish line even faster.

1. Keep Hydrated I’m sure the general population thinks dieticians sound like a broken record when it comes to the whole water thing, but it really is important. Drinking the recommended eight cups of water a day will help your body function at peak performance levels. (more…)

Brain Food- A fix for Alzheimer’s ?

2 weeks ago I held a workshop on Superfoods.  These are the top 10 most naturally powerful (health boosting) foods on the Planet – We covered Coconut and it’s properties.. But I wanted to give you some research that will not only benefit you – but your elders as well. Need ways to implement coconut into your daily diet?  Contact Me – Breanne Curran AADP CHHC   bcurran@macseattle.com

Coconut Oil and Alzheimer’s Disease

From Well Being Journal (Nov/Dec 2011 )                    By Bruce Fife, N.D.
sitting on your cupboard shelf.


Recently a medical doctor
neurodegeneration while researching a new drug.
From time to time I receive testimonials from people
who attest that coconut oil helped them or a family member
overcome neurological problems. These problems
include Parkinson’s disease, multiple sclerosis, autism,
dementia, epilepsy, and various emotional disorders. Of
these conditions, the effects of coconut oil or the fatty
acids in coconut oil on epilepsy are the most thoroughly
studied and documented. However, new research on Alzheimer’s
disease has shown that coconut oil may be the
best alternative treatment for this otherwise untreatable


The Best Foods for Thought, Literally


We’ve long known that the Mediterranean diet is good for the heart. Now, it may be good for the brain as well. (more…)

Fuel your moving body

Eat right, all the time. There’s no better way to maximize the benefits of physical activity.

By Stacy Chandler


There’s no shortage of information out there about what to eat to maximize the benefits of your workout.

Open a fitness magazine or ask your buddies at the gym, and you’re sure to get enough tips and tricks to make your head spin. Your brother swears by his protein shakes, while your co-worker loads up on coffee before a workout. Your best friend eats a solid breakfast before her spin class, but the guy on the StairMaster next to you claims it’s a sin to eat a single bite before you sweat.

But ask an expert, someone who really understands the relationship between what we put in our bodies and what we get out of a workout, and the answer is simple: Eat right, all the time. There’s no better way to maximize the benefits of physical activity, period. (more…)

Lose Weight Fast: Post-Holiday Diet Plan

By Julie Upton, RD, Prevention
Mon, Nov 21, 2011

An extra serving of sweet potatoes, a sliver of pecan pie, a Campari cocktail or two. By itself, each of these festive splurges seems so innocent. But like holiday presents, dietary indulgences come at a cost. Most of us never lose the 1 to 2 pounds we gain between Thanksgiving and New Year’s Eve–and over the years, they add up. The damage is even worse when December’s hearty eating patterns take hold and last well into spring, as they often do.

That is why we developed this 3-day quick weight loss plan–to get you out of party excess mode and put you on a healthy eating track for the new year. It’s simple, fast, and effective. Stick with it and you will have those extra pounds gone before you take down a single decoration.

Goal #1: Break the Sugar Cycle

The Splurge: Those dreams of sugarplums dancing in your head may be more like a nightmare brought on by too many sweet treats. While experts used to dismiss the notion of sugar addiction, a growing body of research suggests that the sweet stuff can hijack the same brain circuitry that’s affected by drugs and alcohol, leading to a vicious cycle of cravings and binges. And holiday desserts with high levels of both sugar and fat provide a double whammy. The sugar hooks you, while the fat piles on the pounds.

The Solution: Eliminate desserts that are rich in sugar and fat for at least 3 days–7 to 10 would be even better. This will help quell cravings while you start to reestablish a taste for naturally sweet foods, such as fruit and starchy vegetables.


Working your butt off, but still seeing it?

Do you wonder why you don’t see results from all your hard work in the gym? As a trainer who incorporates health coaching, I work to get people results.. that is my product pure and simple. I get people to achieve their health goals by challenging them to increase their daily movements, what they do with their feet and their fork. Now if they are not paying attention to the quality of workouts, foods and rest..are they going to get the results they want? I don’t believe so.

I’ve never heard someone say say: ” I wanna look like that woman on the end treadmill, I love how she comes in and spends 45 mins every day. See how she jiggles and her body never changes? That’s glorious, I want to look like her! ” The truth is our bodies adapt quickly. That may be why you are not seeing the changes you’d like. Now does this mean – go out and take a bunch of random classes and workout till you drop? No- there is another factor to get to your results. Quality of Movement.


USDA 10 Tips for Building Healthy Meals

A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don’t forget dairy – make it the beverage with your meal or add fat-free or low-fat dairy products to your plate.

1. Make half your plate veggies and fruits – Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and darkgreen vegetables such as tomatoes, sweet potatoes, and broccoli.

2. Add lean protein – Choose protein foods, such as lean beef and pork, or chicken,
turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.

3. Include whole grains – Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.

Dig Deeper

Hopefulness Is Better Than Happiness for Diet Success

By Maia Szalavitz Wednesday, August 17, 2011 |

Linda Mooney / Getty Images

Don’t stop thinking about tomorrow — if you want to stick to your diet. That’s the conclusion of a new study, which found that upbeat, forward-looking feelings like hopefulness led to better dietary choices, while positive emotions like happiness weren’t necessarily conducive to self-control.

“Past research is a bit conflicting in terms of how positive emotion affects food consumption,” says lead author Kelly Haws, assistant professor of marketing at Texas A&M University. “We found that the more future-focused positive emotions were leading people to consume less.”

Research on unhealthy eating behavior has typically focused on negative emotions like fear, anxiety and hopelessness because people tend to use sweet or salty foods to alleviate distress. However, as anyone who has ever been to a party knows, celebrations of good times and positive feelings are also occasions for indulgence.

Haws and her colleagues wanted to study what types of positive emotions lead to unhealthy behaviors — like letting yourself slip and have “just one” as a reward for being good — and which foster greater restraint.

In the first experiment, 59 college students, most of whom were at a healthy weight, wrote essays aimed at making them feel either happy or hopeful. One group was asked to write about three happy experiences and to revisit the feelings they evoked. The other group wrote about and recalled the feelings associated with three experiences that made them most hopeful about the future.

While they wrote the essays, the students were given M&Ms and raisins to snack on. Both groups ate about the same amount of raisins, but those who were primed to feel happy ate 44% more M&Ms than those who were focused on their hope for the future.

“That’s huge,” says Haws. “You would not expect the effect to be that large.”

Another experiment involving 191 undergrads found that students who generally tended to be more focused on the past were less influenced by the experience of hopefulness when it came to choosing between healthy and unhealthy snacks.

“Most people sort of implicitly understand that negative emotions can lead them to engage in unhealthy behavior,” says Haws. “With positive emotions, there’s not as much awareness about how they can have a negative effect on consumption as well.”

Recognizing this influence may help to counteract it. “A shift in the focus [toward] positive emotions [related to the] future is more conducive to achieving your goals and having more healthy behavior,” Haws says.

The study was published in the Journal of Consumer Research.

20 Habits That Make You Fat

Decades ago, around the time of Steven Tyler’s last haircut, a completely wrong-headed idea started being passed around America’s dinner tables: Eating fat makes you fat.

Wrong. Eating fat won’t make you fat, any more than eating money will make you rich. Calories make you fat, and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar and chemicals. And there’s no debate on this one: Since we made “cut down on fat” our favorite food craze roughly 30 years ago, the U.S. obesity rate has doubled. Among children, it has tripled. That’s a failed food policy if ever there was one.

But it’s just one of many “get fat” habits that can be turned into a“slim-down” habit, starting today. All you need is a pinch of resolve and a few new routines. Here are the 20 habits you can replace right now, compliments of the Eat This, Not That! No-Diet Diet.

FAT HABIT #1: Eating “low-fat”

It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

FAT HABIT #2: Not seeking nutrition advice

Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge.

FAT HABIT #3: Sleeping too little or too much

According to Wake Forest researchers, dieters who sleep five hours or less put on 2½ times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

FAT HABIT #4: Eating free restaurant foods

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal. Eat three over the course of dinner and that’s 450 calories. That’s also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What’s worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.
Dig Deeper…

9 Scariest Food Facts

By David Zinczenko with Matt Goulding
Jul 27, 2011

There’s a scene in the 1973 movie Soylent Green where food shortages cause people to riot in the street, and the throng becomes so unruly that front-loading construction machines roll in and begin shoveling people up into big metal buckets. These people are hungry—no, ravenous—for a food called soylent green. But here’s the twist: They know that they love soylent green, but they have no clue what it’s made from.

Sound familiar? It should. That’s basically how we eat today. Pick up a random package in the supermarket and look at the ingredient list. Chances are you won’t know half the ingredients. Take a look at the downright frightening facts Eat This, Not That! has uncovered. You may never look at food the same way.

1. Nutritious food costs 10 times more than junk food.
University of Washington researchers calculated the cost discrepancy between healthy food and junk foods and found that 2,000 calories of junk food rings up at a measly $3.52 a day. Yet for 2,000 calories of nutritious grub, the researchers plunked down $36. To add insult to fiscal injury, out of every dollar you spend on food, only 19 cents goes toward the stuff you eat. The other 81 cents goes toward marketing, manufacturing, and packaging. Think about that the next time your grocery bill jumps into the triple digits.

DID YOU KNOW? You don’t need to make big changes to your diet to lose 10, 20, or even 30 pounds. You just need to make the right small tweaks. Change how you look and feel—fast and forever—with this must-see report on the 25 Best Nutrition Secrets Ever!

Dig Deeper…

Eight ways to lose weight and gain money

A better body and more cash can come hand in hand

By Erin Hicks

Want to lose weight and save money? Is that a dumb question?

The key to feeling lean in the waist and heavy in the wallet is to budget both your calorie intake and spending habits with the same philosophy, says Vivien Schapera, author of “How to Lose Weight and Gain Money: A Program for Putting Your Life in Order.”

“Some people are good with money and they budget their calories the same way. But some people will budget tightly with money and they’ll do the opposite with food, and vice versa,” says Schapera. “It’s not about being thin and rich. It’s about having a healthy mind and healthy body. If you take care of your weight, you will see other benefits to your whole life.”

Here are eight tips on how you can cut back the calories and subsequently see a little more green in your wallet.

Reserve half the food you cook for later

You save: Lunch money

Everyone knows to box up half their meal at the restaurant to save for the next day, but what about boxing up half of the meal you make at home?

“Every night you cook, half of the food you make should go into a container to be taken to work the next day for lunch, says Schapera. The key is to make sure you cook a little extra to account for lunch the next day.”

If you figure the average lunch you’d buy costs $8 to $12, and the average lunch you bring from home costs around $2 (either by packing leftovers or bringing a sandwich) you can save a minimum of $30 per week. That’s $120 a month!

Walk more

Dig Deeper…

Food swaps that fight belly fat: Don’t eat less eat smarter

Try these ridiculously easy food trade-offs to banish your gut for good.

By Emily G.W. Chau

You can beat belly fat on a full stomach — as long as you choose the right foods. Making simple substitutions, such as the greens you use in your salads and the snacks you munch come midafternoon, can help blast away excess chub. Here are some simple swaps for a flat belly and strategies for cutting calories while keeping hunger at bay. Dropping weight has never been this satisfying.

Rolled Oats or Bran Cereal for Breadcrumbs

You traded Wonder Bread for wheat and nixed white rice in favor of brown, but there are plenty of other, less obvious, swaps you can make to increase your intake of whole grains. Try substituting rolled oats or crushed bran cereal for breadcrumbs in meatballs, or slip barley into your chicken noodle soup. A 2008 study in the American Journal of Clinical Nutrition found that people who loaded their diets with whole grains were more likely to lose fat from their guts than those who noshed on the enriched kind. Whole grains are higher in fiber than refined starches, so you’ll feel fuller eating less.

Avocado for Butter

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Mental Toughness for Weight Loss

Mental Toughness for Weight LossMental Toughness for Weight Loss


Mental toughness, according to military fitness trainer and former Navy SEAL Stew Smith, may be inherent in the personalities of some people. For the rest of us, it is a skill that can be developed. Mental toughness is the result of belief in your ability to reach your goal, your determination to persist despite difficulty and your willingness to endure discomfort along the way. Building mental toughness can help you reach your weight loss goals and will translate to other endeavors in life, too.


Why do you want to lose weight? It has to be your own desire, not because someone else wants you to do it. JoAnn Dahlkoetter, Ph.D., a sports psychologist and author of the book “Your Performing Edge,” explains motivation must be intrinsic. “The goals must be ones that you have chosen because that’s exactly what you want to be doing,” she says.


Any endeavor begins with a vision that sparks your desire and enthusiasm. “The more clearly you can see that picture in your mind,” Dahlkoetter says, “the more likely it is to become reality. Staying mentally tough during weight loss requires using your desire to propel you through the rough spots and keep you working toward your goal.


Mental toughness is largely the ability to make a decision and make it a priority. Once the commitment is made, you have to stand strong against anything that distracts you from the goal. “To notice significant growth, you must live this commitment and regularly stretch what you perceive to be your current limits,” Dahlkoetter says.

Focus on Results

Slow progress, temptation and temporary setbacks can be discouraging, but mental toughness means focusing on the results, not the obstacles, according to certified fitness coach Garrett J. Braunreiter. “Winners dwell on the rewards of success,” he says. “Do what’s necessary now.”


There will be days when you’d rather sleep in than run your 2 miles in the rain, when double chocolate cake seems to be calling your name, when you forget how much your goals mean to you and you want to chuck the whole idea. These emotional dips are temporary; your mind and your will are the tools that get you past the hump.

Positive Attitude

Mental toughness is built on confidence and self-esteem, according to Smith, who said he became even more resilient during the course of his challenging Navy SEAL training. The willingness to endure discomfort in pursuit of your goal, the knowledge that you have what it takes, and the satisfaction that comes from accomplishing each small step create a positive mindset.

Read more: http://www.livestrong.com/article/135294-mental-toughness-weight-loss/#ixzz1ReAXWKEP

Salt diet dangers may be influenced by potassium

ATLANTA (AP) — The debate about the dangers of eating too much salt has gained a new wrinkle: A federal study suggests that the people most at risk are those who also get too little potassium.

Potassium-rich foods, including fruits and vegetables, have long been recommended as a dietary defense against heart disease and other chronic illnesses. The new research is one of the first and largest U.S. studies to look at the relationship of salt, potassium and heart disease deaths.

“If you have too much sodium and too little potassium, it’s worse than either one on its own,” said Dr. Thomas Farley, New York City’s health commissioner, who has led efforts to get the public to eat less salt. He co-wrote a commentary published with the study in Monday’s Archives of Internal Medicine.

Potassium may neutralize the heart-damaging effects of salt, said Dr. Elena Kuklina, one of the study’s authors at the Centers for Disease Control and Prevention. Sodium increases the risk of high blood pressure, a major cause of heart disease and stroke. Salt — or sodium chloride — is the main source of sodium for most people.

The research found people who eat a lot of salt and very little potassium were more than twice as likely to die from a heart attack as those who ate about equal amounts of both nutrients. Such a dietary imbalance posed a greater risk than simply eating too much salt, according to the study.

…Dig Deeper…

Scientifically Proven: The Worst Lifestyle Habits For Your Waistline

Last week the New England Journal of Medicine published a study following over 100,000 people over 20 years to quantify just how bad certain foods are. The short answer? Just what you think — fried foods, refined grains, and potatoes are the bad guys in your diet. An extra serving of french fries, for example, was associated with over three pounds of weight gain for each four-year study period.

Of course, what we eat isn’t the only culprit in what’s making us fat. Read on for the top lifestyle practices that researchers found were bad for you.

Dig Deeper

10 Reasons to Love Pineapple

I find it interesting to know a bit of the story behind a food. Somehow it seems to make a healthful food taste that much more delightful. That applies to a fruit that I spoke about in a recent video appearance: pineapple. Lately, I feel like a head cheerleader for this unique fruit! Here are 10 reasons why:

1. Pineapple is a symbol of hospitality.

2. Each fruit usually weighs a few pounds, but can weigh as much as a hefty 20 pounds.

3. Pineapple won’t continue to ripen once it’s picked, no matter what you try to do to it. So to determine if it’s ripe, smell the bottom for sweetness; it should have a faint pineapple scent, but it shouldn’t smell too perfumey.

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GET REAL for Kids. Super Foods = Super Powers!


What makes Super Hero’s Super? I will teach kids how they can be healthier, stronger and smarter by the foods they put into their bodies and the activities they choose. Establish healthy building blocks for their lives. Make your kids healthy the fun way!

Warning! Side Effects may include:

Interest in nutritious foods, increased happiness, less picky eating, increased activity level, less colds and flus, decreased crabbiness, urges to cook and prepare foods at home. Better nourishment into their teen and adult years.

Kids : Thursdays 4:30 PM

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Healthy Eats This Summer

Don’t undo your hard work in the gym.


Barbeques are such an easy summer get-together.  We usually find ourselves snacking throughout the evening and eating more than we are happy with.  Skip the snacking and go straight for the dinner as soon as food is off the grill.  Save yourself and step away from the spread, which is usually loaded with sodium and sugar.  Sip unsweetened ice tea and club soda to keep your calorie count down.  Curious about what all those condiments add up to?  Allan Borushek, author of Calorie King Counter and Fat and Carbohydrate counter itemizes them up for us:

Dig Deeper…