Boost Your Metabolism

By eating these foods you can boost your metabolism naturally:

  • Egg whites
  • Lean meat
  • Water
  • Chili peppers
  • Coffee
  • Tea
  • Milk
  • Whole grains
  • Lentils
  • Nuts and seeds
  • Herbs and spices
  • Non-starchy vegetables


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Have Good Food, Eat Good Food!

good food fridge

Good foods to have on hand:

1. Whole Wheat Tortillas: Most of the carbs in whole-wheat tortillas are complex carbs, so you don’t have to worry about a spike in blood sugar levels.

2. Eggs: You can eat eggs in all different ways with all different foods! Get creative 🙂

3. Milk: Whether it’s non-fat, soy, almond, rice etc.

4. Almonds: Put your almonds in the fridge to prevent natural oils from oxidation.

5. Peanut butter: Peanut butter is packed with healthy monounsaturated fats and Folate.

6. Cottage cheese: This food is packed with casein which helps keep you feel full longer.

7. Mushrooms: They are packed with antioxidants

For more tips on eating healthy foods:

Calorie Swaps

With all the choices we have to make on what we eat, there’s no wonder why we can’t see what’s healthier for us right in front of our eyes… 100 calorie food swaps!

1. Instead of a bagel, reach for an English muffin — Swap the 3½-inch bagel with 1 tablespoon each cream cheese and fruity jam for a whole-wheat English muffin topped with a tablespoon of peanut butter and fresh strawberry slices.

2. Instead of low-fat milk, go for Greek yogurt — Flip-flop your breakfast bowl—Instead of pouring 1/2 cup low-fat milk over your bowl of granola (about 2/3 cup), sprinkle ¼ cup granola over 6 ounces of nonfat Greek yogurt. Low-fat granola has about 1.5g fat in 1⁄4 cup—that’s 75% less than regular granola.

3. Instead of Orange Juice, go for the orange! — Skip the 12-ounce glass of orange juice. Eat a fresh orange instead—one cup of OJ has 24 grams of sugar, double the amount in an orange. Plus you’ll tack on an extra 3 grams of fiber, too, by eating whole fruit.

4. Instead of bread, go for a wrap! — Pile your sandwich fixings on one (8-inch) 100-calorie whole-wheat wrap, rather than 2 slices of hearty multigrain bread.

5. Skip the crackers, go for apple slices instead — Enjoy that savory sharp cheddar with crisp apple slices instead of wheat crackers – and up your daily fruit count too! You’ll also save on sodium. Five wheat crackers: 200mg sodium. One medium fresh apple: Zero.

6. Go for the corn tortillas instead of the flour ones —  Stuff the tasty fixings into 2 (6-inch) corn tortillas, rather than one (10-inch) flour tortilla. You’ll also save 450mg of sodium.

7. Trail mix over mixed nuts — Two handfuls of nuts are heart-healthy but calorie-heavy. Downsize the 2 handfuls of nuts to 1 (about 3⁄4 oz.), and add a handful of air-popped popcorn and whole-grain cereal, such as Chex. There are 400 calories in a half cup of nuts—so portion carefully.

For more information:


Why Should I Incorporate Dairy Products In My Diet?

As many as half of all American women and 25 percent of men older than 50 will break a bone because of osteoporosis, don’t let this be you!

Even if you consume milk and other milk products, you’re most likely still not meeting the recommended amount that you’re supposed to be getting. especially if you’re female. Adults should aim for three servings of dairy products per day.  Research suggests that dairy foods and the nutrients they provide can shield you against weak bones, high blood pressure, possibly lead to weight loss, and prevent certain cancers. Both children and adults consume too little calcium, vitamin D, potassium and dietary fiber. Dairy products can help provide you with all of these nutrients except for fiber.

Milk and other dairy products provide calcium, protein, vitamin D, phosphorus, magnesium, and potassium that work together to help build and protect bones. Population studies suggest that consuming dairy foods lowers the risk of developing high blood pressure. Dairy products also seem to help reduce the risk of colorectal cancer!

For more information:–tms–premhnstr–k-h20121017-20121017,0,736385.story Written by Jill Weisenberger, M.S., R.D.

Got Milk?

There are a lot of different varieties of milk out there. It’s been shown that women drink 19 gallons of milk each year, mostly in their cereal. It is a great source of Calcium: one glass packs a quarter of the daily 1,000-milligram requirement (you should get 1,200 if you’re 51 or older).

Organic milk comes from cows raised organically, meaning they eat feed grown without chemical fertilizers and pesticides. Some experts advocate for organic milk because they believe that the synthetic growth hormone given to many conventionally raised cattle may cause health problems. However, studies have shown that there not enough evidence that shows organic is safer.

Ultra-pasteurized milk is designed to keep dairy products fresh for longer. It is heated to a higher temperature than regular, pasteurized milk (280 degrees Fahrenheit versus the usual 161). Milk that’s ultra-pasteurized isn’t any safer or more nutritious, but it could be a good pick if you’re slow to start a carton or like to buy in bulk.

Fortified milk packs extra nutrients such as Vitamin A, D, C, omega-3s and fiber! Fortified skim milk is a smart pick if you don’t like low-fat milk but want to avoid the fat and calories in whole.
Lactose-free milk is good for the 6% of Americans who can’t digest the sugar, lactose, found in dairy. If you’re lactose-intolerant, this milk can help you get the calcium and vitamin D you need without gastric distress.

Rice, soy, and other nondairy milk is more common than ever, giving vegans, the lactose intolerant, and those with no special dietary needs an alternate pour for their cereal. If you’re swapping one in for regular milk, make sure it’s fortified with calcium and vitamin D (unless it’s soy milk, which has the same amount of both nutrients as cow’s milk). If you’re a vegan look for added B12 as well.