Foods For Weight Loss

According to Nicole Yorio Jurick from, there are some foods that will help keep us feeling fuller for a successful weight loss.

  1. Baked Potato: Although sometimes baked potatoes are sometimes looked at as a “bad” food during weight loss, they are full of vitamins, fiber and other nutrients. They will fill you up with great energy.
  2. Eggs: this is one of a few foods that is a complete protein. About half of the protein is inside of the yolks, so it’s not always a good idea to throw away the yolks! Add some vegetables to your eggs and add extra fiber for just a few more calories!
  3. Bean soup: Soups have a high water content, which make you full faster. Broth-based bean soups are high in fiber and will have you feeling satisfied after consuming it. If you aren’t a fan of soup, add some beans to a salad!
  4. Greek yogurt: Consuming dairy proteins can increase satiety and keep blood sugar steady. Greek yogurt contains double the amount of protein and less sugar than regular yogurt.
  5. Apples: They contain pectin which naturally slows down digestion and promotes fullness.
  6. Popcorn: You can eat 3 cups of popcorn for the same amount of calories for a quarter cup of potato chips. Just make sure you are choosing a “smart” choice popcorn without the added butter to it.
  7. Oatmeal: Full of fiber and when cooked with skim milk or water, the oats thicken meaning you can last longer without eating.
  8. Smoothies: Watch out for fruit juices and flavored syrups which contain plenty of sugar and calories. Instead, opt for a smoothie with ice, skim milk or low fat yogurt, and fruit! Get creative!


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A Vegetarian Thanksgiving

Are you a vegetarian or vegan and struggle with finding meals, appetizers, and sides for Thanksgiving? Thanks to Christine Byrne (Buzzfeed Staff), here are 37 delicious vegetarian recipes! Click the link for recipes. Here’s a sneak peak for what the site offers recipes for! Sounds delicious to me!


  • Sweet Potato Carrot Latkes
  • Truffled Mushroom Deviled Eggs
  • Pear, Shallot, Delicata Squash Soup
  • Mashed Potato Fritters
  • Caramelized Onion, Mushroom, and Gruyere Tartlets
  • Honey crisp Apple and Parsnip Soup


  • Roasted Carrot and Red Quinoa Salad
  • Delicata Squash Salad with Roasted Potatoes and Pomegranate Seeds
  • Wild Rice, Farro, and Tangerine Salad
  • Roasted Carrot Salad with Arugula, Goat Cheese, and Crispy Garlic Chips
  • Ginger pear and Parsnip Salad


  • Slow Roasted Green Beans with Sage
  • Cauliflower with Brown butter, Pears, Sage, and Hazelnuts
  • Horseradish Chive Mashed Potatoes


  • Vegan Mushroom Gravy
  • Cranberry Sauce with Cinnamon


  • Winter Squash Bowl
  • Butternut Squash Lasagna and Shiitake Mushrooms
  • Pretzel Cashew Crusted Tofu with Sweet Onion Chutney
  • Caramelized Tofu and Shredded Brussels Sprouts

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#1 Increased Cancer Risk..Obesity

The number one increased risk for cancer is obesity.. yes you heard that right!

Having lean muscle and less fat tissue is the goal to decreasing your risk for cancer. Limit how much processed meat and red meat you eat and make most of your meals revolve around vegetables! When it comes to exercising, make sure you regularly work out– at least 3 times a week to reduce your risk.

Obesity is associated with increased risks of esophagus, pancreas, colon, breast, endometrium, kidney, thyroid, gallbladder, as well as other cancers. Obese people most likely have increased levels of insulin in their blood which may promote tumor growth. Fat tissue also produces excess amounts of estrogen. One study estimated that if current trends continue, obesity will lead to approximately 500,000 additional cases of cancer by 2030.

What does this mean to you and your family? What kind messages can dietitians, nutritionists, and those in the health industry do to prevent this?


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Sexy Snacks!

Here are some key foods you can add to your diet to help maintain good health & feel energized!

1. Salmon: Wild caught salmon is a great source of the omega-3 fatty acids EPA and DHA that help maintain the fluidity of our cell membranes. They keep our cardiovascular systems healthy by reducing inflammation, preventing excessive blood clotting, and keeping fats in the blood at healthy levels.

2. Avocado: They’re anti-inflammatory, so they support a healthy cardiovascular system and blood sugar regulation. In addition, they’re high in fiber and rich in antioxidants like vitamin C, the fat-soluble vitamin K, folate, and B vitamins. They’re also a source of high-quality protein.

3. Watermelon: Watermelon is rich in a chemical called citrulline that helps make nitric oxide, which dilates blood vessels. It also contains the phytonutrient lycopene and beta-carotene, which act as antioxidants, protecting our cells.

4. Nuts: Nuts such as walnuts, almonds, hazelnuts, and pecans are a good source of L-arginine which gets converted into nitric oxide. Walnuts also contain a plant-based omega 3 fat that’s necessary for a healthy cardiovascular system.

5.  Leafy Greens: Fresh spinach, kale, collards, arugula, mustard greens, as well as herbs like parsley and oregano contain high amounts of chlorophyll, which is purifying to the blood and helps to increase blood flow. Some, like kale, also contain essential fatty acids like omega 3 and 6. They’re a rich source of vitamins, including the fat-soluble A and K, and C, as well as minerals that keep the body rich in alkaline and improve energy levels.

6. Seeds: Seeds such as pumpkin and sesame are rich in zinc, as well as additional essential nutrients.


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If It’s March, It’s National Nutrition Month!

Happy National Nutrition Month! National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.

This years theme, “Eat Right, Your Way, Every Day,” encourages personalized healthy eating styles and recognizes that food preferences, lifestyle, cultural and ethnic traditions and health concerns all impact individual food choices. Registered dietitians play a critical role in helping people eat right, their way, every day.

It’s important to realize that eating your way can be possible when you pay attention to portion control, smart eating, and including all food groups into your diet when possible. Anything can be incorporated into your diet– the important thing to recognize is that moderation is key. You can still indulge in your favorite foods, but pay attention to the serving sizes you eat and how often you eat a particular food item. Also, pay close attention to the beverages you consume! One 20 oz. bottle of soda is equal to one hour of walking to burn it off! Stick to water as much as possible (it’s all we need to survive!) Don’t look into diets, look into LIFESTYLE changes! Feed your body what it deserves: a balance of nutrients that make you glow and feel healthy because nothing looks as good as healthy feels!! And never forget that moving your body with some sort of physical activity is needed in order to live a healthy lifestyle as well!

Promote and support nutrition awareness starting today, for the rest of the month, and for the rest of your life! Today is the day to make a change and stick to it for a lifetime. You deserve to be happy and full of energy through nutrition and fitness!


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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.

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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.

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Is Gluten-Free Right For You?

From weight gain, to gastrointestinal pain, many different books, media sources, and celebrities are pointing the finger at wheat as being the cause of all their problems. One of the most talked-about health books right now is Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health, a New York Times bestseller by U.S. cardiologist Dr. William Davis.

Celiac disease occurs when the small intestine is unable to properly digest gluten, a protein that appears in wheat as well as other grains such as barley, rye and spelt. For Celiacs, a gluten-free diet is highly recommended to get rid of the pain and to stop further damage from happening in the body. Others might also have a wheat allergy, where a gluten-free diet is also recommended, but a wheat allergy doesn’t do damage to your intestine like Celiac disease does.

It’s important to realize that when you cut out all of one food group, you are going to lack certain nutrients that come from that group, so it’s important to plan accordingly.

Kim Kardashian made headlines when she announced that she had cut wheat from her diet and lost weight from it. It’s amazing how much celebrities and media sources have on the public and guide people into believing something that might not be true.

Sure, eating a gluten-free diet will definitely make you feel better if you are having a problem digesting gluten, but don’t trust resources where they are telling you to cut out gluten products just to lose weight. Look for reliable resources and studies before believing everything that you hear.
What are your thoughts/comments?

Read more: by Andre Mayer

Craving a certain food?

Are you craving something? Well maybe you’re just lacking something! Check this out:

If you crave sweets, what you really need is : chromium, carbon, phosphorus, sulfur, or tryptophan!

  • Chromium is found in: Broccoli, grapes, cheese, dried beans, and chicken
  • Carbon is found in: Fresh fruit
  • Phosphorus is found in: chicken, beef, liver, poultry, fish, eggs, dairy, nuts, and legumes
  • Sulfur is found in: cranberries, horseradish, kale and cabbage
  • Tryptophan is found in: cheese, liver, turkey, sweet potato, and spinach

If you crave bread, what you really need is: Nitrogen

  • Nitrogen is found in: high protein foods such as fish, meats, nuts and beans

If you crave fatty snacks, such as chips, what you really need is: Calcium

  • Calcium is found in: mustard and turnip greens, broccoli, kale, legumes, cheese, and dairy

If you crave coffee, what you really need is: Phosphorus, sulfur, salt, or iron

  • Phosphorus is found in: chicken, beef, liver, poultry, fish, eggs, dairy, nuts, and legumes
  • Sulfur is found in: Egg yolks, red peppers, garlic, onion, wheat germ, kale and asparagus
  • Iron is found in: Meat, fish, poultry, greens, sunflower seeds

I found this on another blog I came across!