The next time you want a quick healthy meal or snack, consider these combos. Each of these grab and go partners can be prepared in a flash.
Now is the time to start helping your entire family eat healthier. The combinations shown here are not only beneficial to your body, but most are easy enough for children to put together.
Some of the items are staple foods you may already have in your pantry. Plan for success, start today, show your family that eating healthy is easy and tasty.
NutriBullet: The Superfood Nutrition Extractor®. Turn ordinary food into superfood and add years to your life! Available at most major retailers.
Simply fill halfway with raw veggies and the other half raw fruits. Easy to use, makes delicious, nutritious smoothies.
In need of a brain-boosting breakfast to power your way through the day? For sustained energy and a nutritional boost, here are some superior choices in the breakfast bunch.
1. Blueberries
These bright blue beauties contain one of the highest antioxidant capacities of all fruits, making blueberries a no-brainer (…or shall I say a yes-brainer?) There is evidence that these superfruits can improve memory, as well as boost the immune system. Blueberries, along with other members of the berry family are lower on the glycemic-index (GI). A low GI along with their high fiber content helps slowly release sugar into the bloodstream for sustained energy.
2. Walnuts
What do you think of when you see an unshelled walnut? Looks like a brain, right? Well, that is no coincidence, my friend! Walnuts are high in omega-3 fatty acids shown to boost brain health and reduce inflammation. The healthy fats found in walnuts will help absorb fat-soluble vitamins and the protein will “stick to the ribs” to keep you satiated until lunch.
3. Spinach
Vitamin C found in the strawberries of our Berry Brain Boost NutriBlast (below) helps absorb the iron contained in spinach. Iron enhances oxygen distribution throughout the body, waking up the immune system, boosting energy, and enhancing brain activity. Spinach is also an abundant source of vitamin K (almost 200% of the daily value in one cup raw), a nutrient required to help build strong bones.
4. Rolled Oats
We’ve all heard oatmeal helps reduce cholesterol, but do you know how? Its high soluble fiber is key. It not only helps keep your heart healthy, it will also slow down the rate at which the sugars from fruits are released into the bloodstream. This prevents any drastic energy highs or lows, the foundation to keeping you awake and alert. Choose gluten-free to prevent any inflammation caused by potential allergies or intolerance.
5. Almond Milk (or other dairy alternative)
With milk intolerance and dairy allergies on the rise, it is best to choose a dairy alternative fortified with calcium to meet the needs of growing bones. Fortunately, there are several options available that contain even more calcium than a glass of cow’s milk. Almond, rice, organic soy, oat, flax, and hemp milks are a few options you can find in your local market. This will also lend a creamier consistency to your NutriBlasts that your whole family will love.
Incorporate these top 5 foods in a delicious, nutritious NutriBlast. It’s the perfect start to the day!
Berry Brain Boost NutriBlast
25% spinach
½ banana
½ cup blueberries
¼ cup strawberries
¼ cup raw walnuts
3 Tbsp gluten-free rolled oats
Unsweetened almond milk to the MAX line
Blast for 45 seconds.
–Krista Haynes, R.D.
NutriBullet Nutrition Advisor
To Your Health!
Lose weight. Exercise more. Stop smoking. Eat better. With each new year comes new resolutions, or perhaps last years – recycled.
Attention Resolution Makers – The good news is that you’re much more likely to make improvements than someone who hasn’t made a formal resolution. Here are some tips to help you stay on track and achieve your goals.
Be Specific – Although lose weight, exercise more & eat better are worthwhile goals to have, their vagueness can make them hard to stick with. Be specific, like: Lose 2 pounds per week; walk on the treadmill for 20 minutes 3 times per week; eat at least one fruit and one vegetable at every meal. These type of goals are calculatable per specific time frame (day/week).
Buddy System or Make it Public – Don’t go it alone, either have an accountability partner that shares the same goal or announce your goals on social media, to your family or in your workplace. That way you will be held accountable by those closest to you.
Make Necessary Changes – Don’t depend on willpower. Take necessary steps to help you succeed; plan meals in advance, keep junk food out ot the kitchen, schedule workouts with friends, etc.
Keep Track of Progress – Make sure you keep track of your progress and reward small achievements. NOTE: If weight loss is the goal, be certain not to make food your reward, instead, splurge on a new outfit or accessory.
You Haven’t Failed Until You Quit – Don’t Overreact to Lapse – We are all going to lapse from time to time. It is important to deal with failures by getting back on track and continuing along your journey. One reason dieters fail is a phenomenon formally known as “counter regulatory eating” – and informally as the “what the heck effect.” Once they lapse, they figure the day’s diet is blown anyway, so they go on to finish the whole container of ice cream, causing far more damage than the original lapse.
Use it or lose it!
If you participate in a Flexible Spending Account (FSA) through your employers “Cafeteria Plan” benefits program, time may be running out. Some plans require the money you contributed be used byDecember 31, or you risk losing it.
Check with your plan administrator to determine the specific guidelines for your plan.
In lieu of losing your benefits, consider purchasing a pre-paid savings certificate.
Now there is a way to calculate which fruits and veggies are the most nutrient dense. ANDI stands for “Aggregate Nutrient Density Index.” An ANDI score shows the nutrient density of a food on a scale from 1 to 1000 based on nutrient content. A value of 1000 being the most nutritious per calorie, and 1 being the least. ANDI scores are calculated by evaluating an extensive range of micro-nutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.
Start looking for ANDI scores at participating grocers.
Muscle Vs. Fat – The Benefits of Building Lean Muscle
If you have recently started working out, and the scale isn’t budging, or even worse, it keeps going up, but your clothes are fitting better and you are feeling smaller, don’t be discouraged.
The scale is just one tool used to measure your weight loss progress. A greater indicator is the way your body is changing and how your clothes are fitting. Before you toss the scale out the window there is a bit of critical information you must learn about Fat vs. Muscle.
Did you know that even though 5 lbs of muscle and 5 lbs of fat weigh the same, if you put them on the scale together fat takes up so much more mass then the same weight in muscle? This photo shows a clear picture of the difference in their mass. Sometimes your weight may not adjust much but when you replace fat with muscle you will be so much smaller and tighter.
Another benefit of building lean muscle is the amount of resources (calories) it consumes to maintain. Your body really does burn more calories maintaining muscle than it does maintaining fat. Which means that building muscle increases your metabolism.
Back To School – Back to Routine
Whether you’re working, home with the kids, or both… finding the time to exercise can be a challenge. But before you grab that bag of cookies and convince yourself you have no time for exercise… Think AGAIN!!
The big obstacle for most of us is TIME… but by following this guide, you can identify the best time for exercise as well as setting realistic goals for yourself.
DECIDE ON A TYPE OF EXERCISE. You may want a gentle wake-up routine like Yoga, a more intense cardio fix like Zumba, or simply walking around the neighborhood. There is a type of exercise that suits your personal interests and ability.
SCHEDULE TIME TO EXERCISE. Even if you can only spare a half hour two times per week, identify the time slot and get moving. It could mean waking up early, taking 30 minutes on a lunch break, or even after the kids are in bed. There is TIME to exercise if you really make the effort.
SET REASONABLE GOALS. If you haven’t exercised since high school gym class, don’t think you have to start big. Your more likely to stick with a reasonable goal. Start out slow and build up to bigger challenges.
MAKE EXERCISING A PRIORITY. Inspire yourself to exercise. Think about the physical and emotional benefits you’re receiving. It’s sometimes helpful to reward yourself with new gym clothing or a fitness magazine for completing a good work-out, and sticking to it.
DON’T BE TOO HARD ON YOURSELF. We all know Life Happens, and sometimes it’s all right to miss a day of exercise. Just remember to stay dedicated, and get back to your routine as soon as you can.
1. Mushrooms
Research reports that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef—though they’d taken in a fraction of the calories and fat.
2. Eggs
In one study, dieters who ate eggs for breakfast felt full for longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast. Think beyond breakfast, too: eggs boost a salad’s staying power and make for a satisfying snack.
3. Apples
For a mere 95 calories, a medium apple contains 4 grams of fiber. And recent research, published in the Journal of Nutrition, suggests that boosting your fiber intake may help you to prevent weight gain—or even encourage weight loss.
4. Low Calorie Desserts
OK, so this isn’t exactly a “health food,” but we welcome the news that it may be easier to stick to your diet if it includes a little sweet treat. According to a new study in Proceedings of the National Academy of Sciences, banning sugary foods could lead to overeating. One reason may be that removing access to sweet foods stimulates the release of a molecule in your brain called corticotropin-releasing factor (CRF), produced when you’re afraid, anxious or stressed, says Pietro Cottone, Ph.D., lead study author. And increased stress levels may lower your motivation to eat more nutritious foods, making it more likely that you’ll binge on junk food.
5. Soup
Research published in the journal Appetite has shown that people who start a meal with vegetable soup eat 20 percent fewer calories over the course of their meal.
6. Oatmeal
Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, three hours before you exercise may help you burn more fat, suggests a recent study in the Journal of Nutrition. Here’s why: in the study, eating “slow-release” carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat. Want options beyond oatmeal?
7. Hot Chile Peppers
In one study, consuming a little hot pepper (in tomato juice or in capsules) 30 minutes before a meal helped study participants feel less hungry and eat about 10 percent less.
8. Almonds
Chew more to curb hunger. That’s what researchers concluded in a recent study in the American Journal of Clinical Nutrition in which they asked participants to chew a 2-ounce serving of almonds 10, 25 or 40 times. Participants got maximum satisfaction—they felt fuller longer—from the nuts when they chewed 40 times. Chewing more may cause a greater release of fat from the almonds, which triggers hormones that curb hunger, speculates Rick Mattes, Ph.D., R.D., professor of foods and nutrition at Purdue University, study author and an EatingWell advisor.
Apples, almonds, broccoli. If you eat the same things every week, you may be missing out on an easy way to boost your health. “Many of us pass up foods that are nutritional powerhouses, because we don’t know how to prepare them,” says Angela Ginn, RD, a nutritionist in Baltimore. Bust out of your culinary rut with these five disease fighters.
Bamboo Shoots
Why? A great low-calorie, high-fiber veggie packed with antioxidants that help ward off cancer-causing free radicals.
How to Enjoy: Find bamboo shoots in the canned-food section of your supermarket. Add to salads, stir-fries, and soups.
Pumpkin Seeds
Why? Rich in protein and phytosterols, these little treats have been shown to reduce levels of harmful LDL cholesterol.
How to Enjoy: Eat them plain for an afternoon snack or sprinkle some on top of your salad for added crunch.
Swiss Chard
Why? This leafy green is loaded with potassium, which helps to balance electrolytes and prevent muscle cramps.
How to Enjoy: Simply saute Swiss chard and garlic in olive oil for a delicious side dish.
Kiwis
Why? Kiwis have more immune-system-strengthening vitamin C than grapefruits, oranges, or strawberries.
How to Enjoy: Switch out your usual berries with kiwis to put on Greek yogurt, or toss them in your favorite salad.
Beets
Why? Beets are rich in folic acid, which has been show to lower levels of homocysteine, an amino acid in blood linked to heart disease.
How to Enjoy: Roast beets to bring out their sweetness. Drizzle them with olive oil and place in a 375-degree oven for 30 minutes to an hour.
~By Danielle Paquette
Eat It:
Lettuce~
The standard salad-bar option of iceberg lettuce is very low in calories, only 8 per cup, but contains very few nutrients. Instead, opt for spinach, spring mix or romaine lettuce. They, too, are low in calories, but also contain folate, vitamin C and eye-healthy lutein and zeaxanthanin.
Vegetables~
Pile on the colorful veggies! Tomatoes, carrots, broccoli, bell peppers, zucchini and cabbage are all great toppings that deliver good-for-you antioxidants (thanks to their richly colored pigments) for very few calories. One vegetable to maybe put a cap on is corn: 1/2 cup has 88 calories (the same amount of broccoli has only 16). Don’t keep it off your salad plate altogether, though—this summertime favorite still has a substantial amount of fiber, folate and vitamin C.
Fruit~
Like vegetables, fruit tossed onto your salad will give you an added boost of vitamin C, fiber and antioxidants. Some tasty and super-healthy options include berries, peaches, melon, apples or grapefruit. The key to adding fruit to your salad is going fresh: you’ll avoid added sugars and save calories by skipping dried and canned fruit. For example, 2 tablespoons of raisins and 1 cup of grapes both have the same number of calories.
Protein (Chicken, Eggs, Ham, Beans & Tofu)~
Studies show that eating protein helps you feel full longer so you don’t get hungry. Add lean chicken or a hard-boiled egg to your salad. A bonus for eggs is that they contain lutein and zeaxanthin, two antioxidants that help keep eyes healthy. Skip ham, which often contains a lot of sodium (three 1-ounce slices have more than 25 percent of the recommended daily limit).
Good vegetarian protein sources include tofu and beans. A 1/2 cup of black beans contains nearly 8 grams of fiber and 8 grams of protein. Chickpeas are a common salad-bar topping and while they can be a filling, fiber-rich option, they’re a bit more calorically dense (1/2 cup packs 145 calories).
Choose Carefully:
Salad Dressings~
Replacing creamy dressings, such as ranch (73 calories, nearly 8 grams of fat per tablespoon) and blue cheese (76 calories, about the same amount of fat), with a noncreamy Italian (43 calories and 4.2 grams of fat) or balsamic vinaigrette (45 calories per tablespoon and 4.5 grams of fat) practically cuts your calories and fat in half.
The best option, if available, is to drizzle on a little heart-healthy olive oil (1 teaspoon has only 40 calories and 5 grams of fat) and your favorite vinegar (cider vinegar, for example, has just 3 calories per tablespoon).
Cheese~
Cheese is another source of protein, which helps add staying power to salads. If possible, keep the calorie count down by topping your salad with low- or fat-free options.
If only full-fat cheeses are available, pick ones with strong flavors, such as feta, blue, Parmesan or aged Cheddar—and count on just a little bit going a long way to keep the calories and saturated fat in check. Of those more pungent cheeses, feta offers the fewest calories at 74 per ounce. Blue, Parmesan and Cheddar have 99, 116 and 113 calories per ounce, respectively.
Choose Carefully or Avoid:
Toppings~
Be choosy when it comes to salad toppers.
• Nuts and Seeds: Nuts offer healthy fats and some protein, but they’re high in calories, so pay close attention to how many you add. A small handful of almonds (22 to be exact) contains 169 calories and 14 walnut halves boasts 185 calories. You can be a bit more generous with the pistachios: one serving is 49 nuts, for 162 calories. For added crunch, try a sprinkle of sunflower seeds; while these also are relatively high in calories (47 per tablespoon), they contain healthy fats and are full of antioxidants too.
• Olives: Olives are a low-calorie choice at about 7 calories each. They do, however, deliver a fair amount of sodium: depending on the type of olive, 1/4 cup could deliver as much as 717 mg of sodium. Go for green—they’re the lowest in calories and have the least amount of sodium.
• Bacon bits: Two words: Skip these. Bacon bits—and similar add-ons, such as crunchy onions—look appetizing when you’re standing at a salad bar, but they can be high in sodium and “empty” calories.
• Croutons: Pass on these too. A 1/2 cup may contain almost 100 calories and 247 mg of sodium. If you must have croutons, choose ones that are whole-wheat or whole-grain.