Ch-ch-ch-CHIA!

“The chia seed contains antioxidants, protein, fiber and omega-3 fatty acids – making it one of the most super of superfoods.

One tablespoon of whole chia seeds contains 60 calories, 4 grams of fiber, 2 grams of protein and 2.4 grams of omega-3. It also has 64 milligrams of calcium and 40 milligrams of magnesium. In other words, two or three tablespoons of chia equal one large egg in terms of protein, and one tablespoon of chia has the same amount of omega-3 you would get in four ounces of salmon!

The whole seed can be sprinkled on top of a variety of foods! You can use it in baking as a replacement for eggs because it has a great binding capacity. (One tablespoon of chia powder in a quarter-cup of water equals one egg). It is also gluten-free!”

Chia-Seeds-LIT

For more information: http://www.washingtonpost.com/lifestyle/wellness/chia-nutritions-new-pet-project/2012/11/27/f3ce8ad2-245f-11e2-ac85-e669876c6a24_story.html

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Worst Celebrity Diets

This New Years, don’t fall for the quick-fix diets. Think smart and start living a healthy lifestyle! Just a quick look at some of the worst celebrity diets this year..

The 6 Weeks to OMG Diet
The diet calls for skipping breakfast, exercising first thing in the morning after drinking black coffee, then sitting in a cold bath to encourage the burning of stored fat until 10 am. Snacks and fruits are off limits, foods are protein-heavy and carbs can come from cola or broccoli.

Alcorexia or Drunkorexia Diet
Basically, a diet based on alcohol and little else. Followers save their caloric intake from food and instead get their calories from beer, wine, spirits. Not hard to find the madness in this.

The Ketogenic Enteral Nutrition Diet or KEN
For 10 days, followers are banned from eating and are hooked up with a feeding tube through the nose that pumps a liquid formula into the stomach. Dieters must carry the pump and liquid wherever they go, most likely in a bag or backpack, and can only unhook themselves for an hour a day to drink water, tea, coffee or sugar-free herb teas.

Dukan Diet
One of the most popular diets around the world, the Dukan Diet by French physician Pierre Dukan, bears striking similarities to the Atkins diet for being protein-heavy. According to the BDA, the diet is confusing, time consuming, rigid, and hard to sustain. Side effects are unappealing, with everything from lack of energy, constipation and bad breath.


Read more: http://www.nydailynews.com/life-style/health/dumbest-celebrity-diets-2012-article-1.1206926#ixzz2DLtfV1XD

Turkey For You, Turkey For Me!

Americans will devour 675 million pounds of turkey on Thanksgiving Day! Here are some tips to live a healthier day…

  • Go light on the dressings, gravies, sauces etc. They can be loaded with fat, sugars, calories and tons of sodium. The smaller amount, the better!
  • Remove the skin: the skin contains extra calories and fat – and is usually coated in butter. Remove as much as possible!
  • Eat before going to your big dinner: A healthy lunch before a big dinner will help you eat less!
  • Drink water: It helps you feel full through the day and will help boost your metabolism
  • Be happy and talk with your friends and family on this day rather than focusing on the food. If you indulge, don’t feel guilty about it. Tomorrow is a new day and Thanksgiving only comes around one time a year. However, don’t just say you will change tomorrow– you have to actually do it!

 

Look Out, High Sodium Alert!

  • Bread and rolls: One piece of bread can have more than 230 milligrams of sodium, which accounts for 15% of the recommended daily amount.
  • Cold cuts and cured meats:  can hold up to 1,050 milligrams of sodium, and it is added to most cooked meats to keep them from spoiling.
  • Pizza: around 760 milligrams per slice
  • Poultry: The best option is to stick with grilled, lean, skinless chicken
  • Soup: can contain up to 940 milligrams per serving
  • Sandwiches: could have as much as 1,500 milligrams of sodium depending on what you have on it

*Too much sodium can result in puffiness of the face, eye bags, and swelling of the fingers.

For more information: http://www.medicalnewstoday.com/articles/252566.php

 

Be Healthy, Be Happy

If you don’t take care of your health today, you will be forced to take care of your illness tomorrow.” Deepak Chopra

Take these simple steps to help you make time for your health:

  1. Plan ahead! “If you fail to plan, you plan to fail.” Become organized and make food shopping fun. Instead of watching television for 10 minutes, make a grocery list and find new recipes to make for yourself or loved ones.
  2. Incorporate physical activity into your everyday lives: Mark it in your calendar and stick to it! You don’t always have to go to the gym to workout. Buy some comfy shoes and go for a nice walk. Ask friends to join you or put on those headphones to get you going!
  3. Eat regularly: No matter how busy our lives get, it’s important to not skip any meals to get the nutrients our bodies need. We almost always end up overeating when we skip meals anyway. Not a morning person? Pack your lunch the night before to have it ready for the following day. Also, plan your breakfast to give yourself enough time– whatever you do, DO NOT skip breakfast.
  4. Sleep: Your body needs rest. Put away distractions like your television, computer, and your phone. If you have a hard time falling asleep, listen to music, meditate, read a book etc. Find a way that works for you and aim for 7-8 hours of sleep each day.
  5. Be someone who your kids and others can look up to. Your habits will most likely be your children’s habits as well. Become a good role model and others will follow in your footsteps. Feeling good about yourself will give you the energy and happiness you need for those who look up to you. Be healthy, Be happy!

For more information: http://www.huffingtonpost.com/2012/11/01/6-tips-for-healthy-living_n_2058525.html#slide=1710894 Keri Gans, MS, RD, CDN

 

Say NO To The Candy!

“An estimated 600 million pounds of Halloween candy is purchased in the U.S. each year – that’s an average of about two pounds of candy per person.”

Try these strategies to stop your sugar cravings:

  • Completely cut it out of your diet: Sugary sweets and other processed carbohydrates are absorbed into the bloodstream almost immediately, causing a rapid rise then crash of blood sugar, insulin, and energy. The result: We continue to look for more sugar! This might not be an easy thing for most of us, but be patient because it can take up to days or several weeks for cravings to disappear.
  • Read labels: Even if you think something is healthy or appears to be healthy, it can still be loaded with sugars. Whole grain breakfast cereals, cartons of low-fat flavored yogurt, granola bars, 100% fruit juice etc, are all loaded with sugars that can be hidden.
  • Try cutting back on alternative sweeteners it may train your taste buds and brains to become acclimated to intensely super-sweet foods and drinks.
  • Protein, protein, protein: Incorporating enough protein – particularly at breakfast – can help to curb cravings, burn more calories, and consume fewer calories throughout the day.
  • Keep a glass of water by your side at all times: One of the first signs of being even slightly dehydrated is fatigue, and when that sleepiness hits, we most likely turn to sugar for a quick pick-me-up.
  • SLEEP, DREAM, NAP: Studies have consistently shown that lack of sleep can negatively impact hormones that regulate our appetite and blood sugar levels.

So, when you go to pick up that piece of candy or sugary food.. think twice! The sugar will make it hard to just eat one.. it will have you wanting to come back for more! You have control, you can control your diet and how you feel!

For more information: http://www.nola.com/health/index.ssf/2012/11/cant_stop_eating_halloween_can.html  Molly Kimball is a registered dietitian in New Orleans

Sugar, Oh Honey, Honey!

I thought this would be an appropriate topic right after Halloween! Re-think your actions before you over-indulge in the bowl of candy..

Our bodies need sugar, but Americans are consuming WAY too much. Stick to non-processed foods as much as possible to avoid excessive sugars, even though this might be challenging! We are surrounded by processed foods through the media, in grocery stores, and in most of our own homes. We need to start nourishing our bodies and treating them right– not like garbage cans.

Sugar is hidden in unlikely foods, from salad dressing to crackers. The American Heart Association (AHA) recommends most women get no more than 24 grams of added sugar per day. That’s about six teaspoons, or 100 calories. However, the average American woman eats about 18 daily teaspoons.

In the past four years, cereal brands have cut back on sugar, the milk industry recently lowered amounts in the chocolate milk served in schools, and Walmart is aiming for 10% less added sugar in select foods by 2015.

Sugar takes a devastating toll on your health. In fact, excessive sugar consumption may be the largest factor underlying obesity and chronic disease in America

For more information: http://www.cnn.com/2012/10/30/health/sugar-bad/index.html?hpt=he_c2  By Aviva Patz, Health.com

http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx