Encouraging Health and Happiness

Posts tagged “nutrition

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.

Join The Breakfast Club

Last week I posted an entry on beautiful people (surfer’s) and what they eat.  One big component to a great body is BREAKFAST!

Listen to your mother – Eat your breakfast!  If you would like

1.  Clearer thinking

2.  Weight Loss

3.  Better mood  thourghout the day

4.  More Energy

5.  More Money and Friends

Allright – # 5 is not guaranteed, but if you  are thinking clearer and have more energy and better mood at work – you definitly should be in the running for a raise and people should be flocking to you !

If you’re not eating breakfast  within the first couple hours of your day  I challenge you to

Check yourself before you wreck yourself!

Smart and Gorgeous people eat breakfast!

Read on for easy ways to join the club and get results!


‘Potato people’ newlyweds get health-coach makeover

Having a hard time balancing your work life, home life and your body?  Get  practical info, tips and tools for your life.  Stuff that actually works to get you real results, from Health Coaching!

check out this article in the Seattle Times Sunday March 25th

‘Potato people’ newlyweds get health-coach makeover

A twenty-something couple change their diet and move into a new, healthier way of living with help from a life coach.


Take advantage of your free Nutritional Consult from a   Health Coach, Nutrition Specialist and Personal Trainer at the MAC ..   ME !

Check out the MAC website – under  Wellness  Tab for upcoming Nutrition workshops and Group Series

Breanne Curran

bcurran@macseattle.com     206-931-3605

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…)

Cuckoo for cacao


Cacao (Raw Chocolate) — The seed/nut of a fruit of an Amazonian tree, cacao is the highest antioxidant food on the planet, the #1 source of antioxidants, magnesium, iron, manganese, and chromium and is also extremely high in PEA, theobromine (cardiovascular support), and anandamide (“bliss chemical”). Raw Chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity.


Last Wednesday, at the SUPERFOODS workshop I spoke of the powers of Cacao.. Raw Chocolate.  Later I heard from others that they love that I recommend Dark Chocolate…. NOT COMPLETELY TRUE

I want to clear up the confusion of Chocolate and Cacao.  

Chocolate is altered Cacao and it has MANY less nutrients and minerals.  Americans have taken magnificent Cacao and added sugar and milk – removing most of its powers for the human body.

RAW  Cacao    Is a raw food.  Real Cacao has enzymes that tell it to go to the brain and the bone and it strengthens bone and improves thought processes.

Milk Chocolate = altered cacao (dairy and sugar).  Less nutrients.  It will

1.       Draw draw minerals out of the body, cause blood sugar disorders, dehydration and is highly addictive – making you do more and more harm.

So the antioxidants, magnesium, iron, chromium, manganese, zinc, copper, vitamin c, essential fatty acids, endorphins, tryptophan, serotonin and fiber – are not in your swiss mix or your Hershey Bar.

 Read on for ways to find Raw Cacao..

Did you know that eating more mineral dense and nutrient dense foods decreases Bad Food Cravings?  Join me at our next BOOST support group  Feb 29th @ 6 PM on ways to implement superfoods, clear up any confusion on how to find and use them and what really are antioxidants? (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…)


I hear this a lot .. ” But eggs are bad.. right?  Or – you shouldn’t eat egg yolks – right?  ”  Take note – these comments are always followed with some doubt, because people don’t know the truth.

I’ll make this simple.  Eggs are good for you! The WHOLE THING (don’t eat the shell)

  They are good for your heart, eyes, brain, they fight against cancer (specifically colon cancer) and bad cholesterol (LDL) .  They help you digest fat and proteins .  Eggs also help you build healthy hair, nails and skin.

Want to know how?  And why how they got framed in the past with bad cholesterol? It’s also  important to be getting the right kind of eggs!  Read on for all these answers!   Knowledge is Power

20 reasons why sugar ruins your health

20 reasons why sugar ruins your health

Read on to find out how sugar affects us in so many ways (refined sugar, not natural sugars)  Don’t know what that means?


Nibble Nation. To snack or not to snack?

Snacking throughout the day is good – right?

by: Breanne Curran

Eating small amounts more often is better.  Is it?  Not necessarily.  As a Nutrition Specialist and Health Coach I believe in bio-individuality when I work with clients.  basically – No one diet or eating philosophy is right for everyone.  It depends on your needs, your lifestyle and the way your body responds to certain nutrients.I often use myself as a guinea pig to test out foods, recipes, supplements for clients .  A few months ago I tested out changing eating my eating patterns.  In the past – I would eat small amounts about every 3 hours throughout the day.  For example: A half a nutrition bar, then a banana, then a rice cake with almond butter, then some crackers with turkey.  All good things – but I was always hungry and my feeding myself constantly throughout the day.  After listening to a lecure by Dr. John Douillard D.C. (an Ayurvedic physician, writer, professor and chiropractor specializing in sports medicine.)    I decided to change my habits.Read more @ www.breannetrains.com or  www.MACseattle.com  (both blogs)

Read on to find out how I found increased energy and weight loss, by getting back to 3 meals a day!

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

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…

Healthy diet can mean success on field of play

Athletes, coaches, athletic departments and entire schools are focusing more on high schoolers’ eating habits.

By Patrick Dorsey

MIAMI — At home, John Battle sees it. His son — also named John — eats healthy. And now, just 15 years old, the younger Battle already towers over his dad, who serves as track and field coach at Hallandale High School in Florida.

“Everyone says, ‘My God, what are you feeding him?”‘ the father said of the state-qualifying hurdler.

Battle saw it three years ago, too, when standout high jumper and University of Florida football recruit Frankie Hammond Jr. was “a tall, slender individual,” in Battle’s words, and was put on a meal plan by the Gators. Hammond quickly built “some lean and mean wide receiver muscle,” Battle said, and now he is a UF redshirt junior.

But perhaps the biggest indicator came five years back. After a “pretty good” 2005, Battle decided to stress proper nutrition to his team.

The Chargers won the 2006 Class 3A state boys’ title. Runner Tabarie Henry went on to be an Olympian. And although Battle knows it’s not the only reason behind the success, he isn’t denying the importance of eating right in high school sports.

“We (tell our athletes): ‘Hey, if you want to get to this level — and we always go back to 2006 — this is what you need to do,”‘ Battle said. “And part of that is eating correctly.”

Hallandale is far from alone. Although the movement is hardly universal — many say it’s still not remotely widespread enough — athletes, coaches, athletic departments and entire schools throughout the area are focusing more on high schoolers’ eating habits.

Dig Deeper…

Jicama Salad Recipe

Last Weekend I gave this one a try and it was a success. I doubled it and added some spinach to carry me through the work week as lunch , I added turkey breast and crackers for a complete lunch. But my friends last weekend loved this as well.

Jicama-Watercress-Avocado Salad with Spicy Citrus Vinaigrette, Serves 6-8.

Jicama, is also known as the mexican Turnip.  I think it tastes like a hybrid of an apple and a potato.  Sweet, refreshing, crunchy and a little starchy. It is a good source of Potassium, Fiber and Vitamin C. This salad is a sort of Thai fusion using ingredients that are not hard to find.  Dressing has a small spicy kick from the Hot Chile oil, but not too intense.  Avocado and Peanuts make it a meal of it’s own, filling enough for a summer lunch or dinner.

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

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.

Dig Deeper

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

Dig Deeper

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…

Why Foods High in Potassium Are Good For You

A healthy diet is one which contains foods rich in vitamins and minerals. While you may spend a lot of time counting calories and looking at how much saturated fat is in your foods, how often do you look at the potassium levels?

Potassium is actually essential for the body. It has many health benefits yet not many of us actually bother about it. If you want to improve your health then eating foods rich in potassium is definitely a good idea.

The Health Benefits of Potassium

The main health benefit of potassium is that it lowers the blood pressure. It is also particularly good for athletes. Many athletes have a potassium rich diet as it helps to prevent cramps and cardiovascular irregularities. A lot of potassium is lost during exercise which is why athletes need to have more potassium in their bodies than the average person.

Learn More…

Parents stand between kids and junk food

There’s the relentless voice that tells parents their kids are overweight, and the one that wants to protect them from the truth; the voice that makes them feel guilty when they let their kids have a treat and guilty when they say no; the one berating them to do more, and the one nagging at them — as they see a world of hurt in their children’s eyes — that nothing they could say seems right.

By Maureen O’Hagan

When Nanette Magno looks at her youngest son, she sees a sweet 8-year-old who plays soccer and baseball and likes to help out in the kitchen.

Other people, she realized a few years ago, see something different. There was that day in church, for instance, when they ran into one of his classmates.

“That fat boy is in my school!” the kid yelled out, excited to see a familiar face.

Magno doesn’t generally talk about this with other moms. It’s too painful. But one day, looking for help, she will begin to share. First she’ll show you his soccer team photo.

“He does stand out,” she says. And indeed, he does.

She will go on to tell you that three of her four kids are significantly overweight and that she’s overweight herself. She will confide that as much as she keeps it inside, the problem consumes her. She is confused. Frustrated. And ashamed.

“I feel sometimes we’re being judged,” she says quietly.

She’s right, of course.

Read More

5 Reasons You’re Not Losing Weight

By Shira Scott, GalTime.com

Getting on the scale to see the same number over and over again is frustrating and leads many of us to want to throw in the towel.  But don’t give up yet!  We asked GalTime Registered Dietitian Elisa Zied for the top 5 reasons we all get stuck at one time or another when we’re trying to lose weight.

1. You’re too sedentary. You may be going to the gym, but you may also be sitting around much of the rest of the day. Don’t think you can take it easy just because you hit the treadmill for an hour. You need to move throughout the day in order to burn calories.  Too much sedentary time can also mean more frequent eating.


What to eat for breakfast? Find out what Michelle Obama and 5 health experts eat

By Brierley Wright, M.S., R.D., Nutrition Editor, EatingWell Magazine

Last week, when I went to the USDA in Washington, D.C,. to attend the unveiling of the new food icon—MyPlate—to accompany the 2010 Dietary Guidelines, I also met Michelle Obama (!). Full disclosure: I was lucky to be in the right place at the right time and it was brief, but long enough for me to ask the First Lady what she ate for breakfast that morning.

So, what did she have for her a.m. meal? Scrambled eggs, turkey sausage and fresh grapefruit. Delicious, healthy and nearly in line with MyPlate. She was missing her grains and dairy. She fell short on vegetables, too, though if she doubled up on her fruit servings that would have counted as a sufficient substitution for a vegetable serving.

Don’t Miss: 6 Expert Food Rules to Follow

This made me—and some other editors in the EatingWell office—curious… What do other nutrition and health experts eat—and how do their breakfasts compare to MyPlate?