Fiber Sources

A high-fiber diet may help reduce the risk of heart disease and diabetes. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Looking for some high fiber foods? Here are some good sources..

  1. Nuts– 1/4 cup almonds has 4 grams of fiber
  2. Frozen peas
  3. Chia seeds– Full of soluble and insoluble fiber, 1 tbsp. has about 6 grams of fiber!
  4. Onions– Full of Inulin to help lower cholesterol
  5. Bulgur– 8 grams of fiber per cup
  6. Kiwis– 2 grams of fiber
  7. Apples– About 4 grams of fiber

For more information:

Eating healthier on Memorial day weekend

Memorial Day weekend is coming up quickly! This means it’s important to think healthfully for your friends and family. Many popular choices during this time are hamburgers, hotdogs, pasta salads, pork, chicken etc., but don’t forget your fruits and vegetables! It’s easy to grill fruits and vegetables along side your all American meals and is very appetizing too!

  • Try to stay away from fried foods. Aim for bean salads, guacamole, fruits and vegetables. Be aware of high calorie sweet desserts like ice cream, cake and pies. Aim for fruit, or at least try to make fruit part of your dessert (watermelon is delicious!)
  • Try eating a healthy snack or meal before you attend an event. You will most likely be less to overindulge!
  • Try eating a hamburger without the bun, be creative — wrap it in lettuce. A normal burger contains about 500 calories, think about ways you can cut these calories down.
  • Limit your alcohol consumption as well as heavily sugared drinks like soda, lemonade, and fruit juices
  • Pick your favorite indulgence and watch your portion sizes (that’s key!) Eat slowly and enjoy it!



Foods for energy

Looking for a little more energy during the day? Well, the foods you’re eating may have an influence on how you are feeling! Try these foods for more energy:

  • Melons–such as cantaloupe, honeydew, and watermelon
  • Icelandic yogurt–also known as skyr
  • Polenta–Made from cornmeal; lots of complex carbs!
  • Farmers cheese–protein-rich foods can help you stay awake and alert
  • Walnuts– contain melatonin
  • Coffee– studies show that coffee can help reduce your risk of depression
  • Green tea–It’s rich in L-theanine, an amino acid that makes you feel alert
  • Crab– It’s packed with vitamin B12, which balances mood and fights fatigue
  • Brown rice– top source of magnesium and great source of complex carbs!
  • Edamame– fiber and healthy fat
  • Whole grain cereal and low fat milk
  • Lentils

For more information:

Eating together as a family, makes a healthier family

1. Your kids will be more likely to eat their fruit and veggies

2. You could help prevent your kids from developing an eating disorder.

3. Your kids will be more likely to maintain a healthy body weight.

4. Communication and Well-Being

5. Model Manners

6. Expand Their World…One Food at a Time

7. Prevent Destructive Behaviors

8. Save Money

The bottom line: In a world where being hyper-scheduled is now the norm, it is not surprising the family meal has fallen by the wayside. But our children may be suffering, to one extent or another, socially, behaviorally and nutritionally for it. Try it out, aim for small goals and work your way to eating as a family a couple days a week.

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Can We Trust Where Our Food Comes From?

When companies claim they are organic or all natural, it doesn’t always necessarily mean that we are eating healthier. After reading an article written on the brand Kashi, who is proud to call its products healthy, it surprises me how much companies get away with and makes you wonder who can we trust with the foods we are putting into our bodies.

“Kashi, the cereal brand that prides itself in natural health and healthy eating, is in hot water after it was revealed that the soy used in its cereal is Genetically Modified and tested positive for pesticides.”

Many people are very upset about the fact that the Kashi company has lied to us, which resulted in its products being pulled from the shelves. Kashi has plenty of work to do to make their customers happy again.

What do you think about all of this? Are you a Kashi fan who is now disappointed?


Diet Myths

Myth: Salt in your diet causes high blood pressure– You don’t have to avoid salt entirely.

Myth: Carbohydrates are bad for you— Carbohydrate-rich foods are an ideal source of energy. They can also provide a lot of fiber and nutrients.

Myth: Dairy products are fattening and unhealthy– As well as being good sources of protein, zinc and some B vitamins, dairy products are packed with calcium, a mineral that helps to build strong, healthy bones – and the stronger the bones are, the less likely you’ll be to suffer from osteoporosis in later life.

Myth: Red meat is bad for you— Red meat is a valuable source of minerals and vitamins, particularly iron, and we know that large numbers of women have such low intakes of this nutrient that they’re at risk of anemia.

Myth: Fresh is always better than frozen– Frozen or canned fruits and vegetables can also be as nutritious as fresh ones, if not more so

Myth: Brown bread is better for you than white– A darker loaf of bread does not necessarily mean it’s made with whole grains – it could simply contain caramel coloring or such a small amount of whole wheat that its nutritional benefits are no different to white bread.

Myth: Everyone needs a lot of protein— Protein is essential for growth and development, but experts agree that most people eat far too much of it.

Read more: Written by Kate Hilpern

Healthy Tips For Children

DO teach your kids to be intuitive eaters. Help them develop the skills to eat when hungry and stop when full. And don’t give them external reasons to eat — because Mom and Dad said so, or because of what time it is or isn’t.

DO focus on the entire family at mealtimes; e.g., don’t single out your overweight child.

DON’T allow distracted eating. That means a tech-free zone at the dinner table.
DO promote activity for the whole family.
DON’T use food as a reward.
DON’Tcategorize foods as “good,” “bad” or “forbidden.”

Brides to be Using Feeding Tubes to Lose Weight

When I found out about this new approach of losing 20 pounds in 10 days.. I felt sick.

Brides to be are paying a doctor $1,500 to insert a feeding tube through their noses in order to lose weight. This new diet is called the KE diet and doctors are promising a loss of 20 pounds in just 10 days, unreal! KE Dieters are given 800 calories a day and doctors say the mixture prompts their body to enter a state of ketosis, burning its own fat supply for energy.

“Dieters insert a feeding tube into their nose, which runs to the stomach. They’re fed a constant slow drip of protein and fat mixed with water, zero carbs…”

“Lack of energy, bad breath and constipation are just some of the side effects reported to occur and psychologists worry that dropping weight so rapidly can be mentally traumatic.”

“The tubes are removable for one hour a day, and patients can drink water, tea or coffee throughout the day.”

I don’t know about you, but this all sounds disturbing to me. Living a healthy lifestyle and knowing your portion sizes is what is important. Quick weight loss never leads to anything worthwhile and certainly cutting out carbohydrates is not the answer. What are your thoughts/opinions on this?

Watch the video here:

Healthy Habits That Help You Live Until 100 Years Old

Here are some great healthy tips to help you live a longer, healthier life!

  1. Don’t Retire: Evidence shows that people who stop working abruptly, the incidence of chronic diseases and obesity rise. If you do retire, stay active!
  2. Floss Everyday: A 2008 New York University study showed that daily flossing reduced the amount of gum-disease-causing bacteria in the mouth. These bacteria are thought to enter the bloodstream and trigger inflammation in the arteries, a major risk factor for heart disease.
  3. Get Moving! : Studies show exercise improves your mood, mental acuity, balance, muscle mass, and bones.
  4. Eat Fiber Rich Breakfasts: Getting a serving of whole grains, especially in the morning, appears to help older folks maintain stable blood sugar levels throughout the day.
  5. Get at least 6 hours of sleep a night: Sleep is one of the most important functions that our body uses to regulate and heal cells.
  6. Consume whole foods, not supplements: Research suggests that people who have high blood levels of certain nutrients—selenium, beta-carotene, vitamins C and E—age much better and have a slower rate of cognitive decline.
  7. Find ways to manage your stress: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good.
  8. Be a creature of habit: live by strict routines, eating the same kind of diet and doing the same kinds of activities their whole lives. Going to bed and waking up at the same time each day is another good habit to keep your body in the steady equilibrium that can be easily disrupted as you get on in years.
  9. Stay connected: Having regular social contacts with friends and loved ones is key to avoiding depression. BY: Deborah Kotz