A truly healthy diet
date: 2013-04-22 
time: 21:31:40
time: 21:31:40 
- doesn't exclude foods
- is made up of foods, not numbers
- is varied and flexible
- is not restrictive
- allows you to trust your body
- is not obsessive
- doesn't use food as a reward or punishment
- doesn't have to be "perfect"
- allows you to live your life, but it is not your life
- does not exclude any food group
- consists of foods that make you feel energized and healthy
Why skipping meals, fasting or restricting is a really bad idea:
date: 2013-04-03 time: 14:58:00
time: 14:58:00 - It only takes 4 - 6 hours for your body to enter into starvation mode. In this mode your metabolism slows down making you less efficient at burning calories. Your body will protect the fat on your body in order to keep you warm and will instead start burning up your muscles for energy - including your heart.
- Your brain uses glucose it gets from food to work properly. You get fuzzy headed after not eating for a few hours because your brain can’t store the glucose and the glucose from your latest meal has been used up. You may notice you start getting shaky, tired, very hungry, unable to concentrate, a pounding heart, nausea, headaches and a whole host of other unpleasant symptoms. All of which are resolved by eating something.
- Your heart and kidney tissues alone need 200 calories a day for each pound they weigh (your heart weighs approximately half a pound, one kidney weighs around 0.37 pounds). Your brain requires around 109 calories per pound a day to function and your liver needs 91 per pound (your brain weighs around 3.8 lbs, your liver about the same). On top of this, your muscles need 6 calories per pound at rest - that’s without even getting out of bed. This means that your body needs on average 700 - 1000 calories per day JUST to keep you alive.
- Food is nutrition and your body needs a certain amount of nutrition to work properly. So not enough food = not enough nutrition. That means drying hair and skin, weakened nails, osteoporosis, constipation, insomnia, coldness, poor circulation, stopped periods. We make the mistake in today’s society of thinking food is bad. It’s not. We’ve forgotten in the mania to be thin that food is actually the thing which keeps us alive.
- One final point. Weight lost quickly will initially be water weight and the weight of the food in your body. That’s why people lose a lot of weight in the first week of a diet - it’s got nothing to do with losing fat. Weight lost quickly is weight gained back again quickly. Crash diets and fasts don’t work in the long run, it really is that simple.
on my phone so no Swedish translation
Super-Low Carb Or Intermittent Fasting?
date: 2013-02-28 time: 16:24:00
time: 16:24:00 Low-carb diets seem to be king of the hill at the moment, but I've been hearing a lot about intermittent fasting lately. Which is a better fat-loss diet?
This is a great question. The two approaches are more similar on a biochemical level than most people would think. Both are low-insulin diets, meaning they provoke a minimal insulin response from your body. Both also qualify as demanding diets, because they're in dead contrast with the way most people eat and can require a drastic change in eating habits and priorities. Let's break down the difference.
Low-Carb, Not Low-Fuel
When someone talks about a low-carbohydrate diet it could mean a lot of different things. It could simple be a low-starch diet, or it could meet more specific parameters, such as less than 100 grams of carbs per day, or less than 50 grams of carbs per day.
For clarity and comparison, I'm going to talk about very low-carb diets (VLCD), which could also be called a ketogenic diet. This type of low-carb diet contains less than 50 grams of carbohydrates per day.
The macronutrient breakdown of a ketogenic diet generally looks about like this:
- Carbohydrates: 10 percent or less of calories
- Protein: 25 percent of calories
- Fat: 65 percent of calories
In a VLCD like this, fats provide energy, because they don't have the same hormonal impact as carbs. If anything, dietary fat can help accelerate the body switching from using carbs as a primary fuel source to using fat.
As you can see from the macronutrient breakdown, protein is slightly reduced from the traditional 30-40 percent often used by bodybuilders and dieters. This is because protein is insulinogenic and can interfere with the onset of ketosis, a state in which your body is cranking on fat as the primary fuel source.
However, even at this reduced level, the standard VLCD model provides adequate protein to preserve muscle tissue during weight training, while also stimulating protein synthesis throughout the day. This is one advantage that VLCD has over fasting.
When looking at total protein synthesis over the course of the day, you get a greater effect by spacing out your protein intake, as with a VLCD, as compared to eating a majority of your protein in one sitting, as is the norm with many intermittent fasting protocols.
Cleaning House By Fasting
Fasting has one potential over VLCD: It is connected with cellular autophagy. This is when your cells have to scavenge for fuel, and as a result they empty the cellular cupboards, consuming aging or damaged cellular parts and waste products. This "spring cleaning" process converts old cellular trash into amino acids, the building blocks of protein.
Autophagy is an important and necessary biological process which is accelerated by fasting. Even short-term fasts can spark cellular autophagy, though it's not sure how many hours it takes for the process to begin for any given person. That said, the role and impact of fasting-induced autophagy on general health and fat loss has yet to be determined, so I honestly can't point to any acute benefits it could provide.
I recommend using a VLCD rather than fasting. My interpretation of the science is that due to the consistent, repeated stimulation of protein synthesis that you get with VLCD, it is a superior approach when looking at overall improvements in body composition. However, if executed properly, both these systems should result in similar fat loss. The key when choosing a VLCD or fasting is to decide which will enable you to execute most consistently and efficiently in your lifestyle.
The easy meal plan guide
date: 2013-02-27 time: 11:01:00
time: 11:01:00 choose one from each category!
• = low fat
protein
turkey ◊ chicken ◊ hummus ◊ eggwhites ◊ • yogurt ◊ beans ◊ • cheese ◊ oatmeal ◊ lamb ◊ steak ◊ fish ◊ lentils ◊ chickpeas ◊ spinach ◊ tofu ◊ sunflower seeds ◊ sushi ◊ nuts
fats
nuts - almonds - walnuts - brazil nuts - peanuts - cashews - chestnuts ◊ olives ◊ avocado ◊ oils - olive oil - peanut oil - sunflower oil - sesame oil ◊ peanut butter ◊ seeds
carbohydrates
whole wheat - pasta - bread - wrap - rice - cereal - oats - pita ◊ potatoes ◊ lentils ◊ vegetables (all) ◊ fruit (all) ◊ quinoa ◊ couscous
Healthy snack ideas
date: 2013-02-26 time: 21:02:00
time: 21:02:00 Greek Yogurt
Banana
Veggies and hummus
Whole grain toast with almond butter
Almonds
Dates (dried)
Yogurt, berries, and honey
Small sweet potato with salt and pepper
Low-sugar granola bar
Grapefruit
Veggies and guacamole
Banana "chips" (dried banana)
Tuna on whole grain crackers
Small piece of dark chocolate
Cherries
Oatmeal
Apple
Cashews
Mixed berries
Sunflower seeds
Celery and natural peanut butter
Fruit salad
Pumpkin seeds
Apple sauce
Unsweetened raisins
Whole-wheat pretzels
Brown rice cakes
Air-popped popcorn
Pistachios
Walnuts
Hard-boiled egg
Olives
Edamame
Fruit smoothie or smoothie pops
Whole-wheat pumpkin muffin
Whole-wheat banana muffin
Cup of vegetable soup
Homemade hot cocoa
Pita chips and homemade spinach dip
Cottage cheese
Spiced chickpeas
Bean dip and veggies
Toast topped with avocado
Frozen peas
Frozen banana
Frozen grapes
Protein pancake
Protein "Ice Cream"
Natural peanut butter
Skim milk and ½ banana
→ The best snacks are 200 calories or less; filling, yet satisfying. Snacking keeps your metabolism up throughout the day, helping you burn calories and keep your energy levels up.
Abs?
date: 2013-01-30 time: 19:15:34
time: 19:15:34 I get a lot of questions about how to get a 6 pack or how to get the “V-lines” on the lower abs.
The thing that is important to realize, is that the SHAPE of your abs is determined by genetics. You can of course improve them through strength training, but you cannot change their general shape. Until your body fat is low enough to where you can see them, you won’t really know what you’re workin’ with! You can unveil those abs by getting rid of the overlying fat on top… since it’s impossible to spot-reduce fat, you have to lower your OVERALL body fat percentage.
Get rid of stubborn fat by:
Eat clean in a caloric deficit Cut out simple carbs, junk food, sodas, condiments and sugary/processed foods Control blood sugar by eating small meals every few hours Consume lean protein at each meal Incorporate some HIIT (high intensive interval training) a few times a week Drink plenty of water
Jag får många frågor om hur man får ett 6-pack eller hur man får "V-linjer" längst ner på magen.
Det som är viktigt att inse är att formen på din magrutor bestäms helt beroende på dina arvsanlag. Du kan naturligtvis förbättra dem genom styrketräning, men du kan inte ändra deras form. Du vet heller inte vad du har att jobba med innan din kroppsfettsnivå är tillräckligt låg! Du får fram magrutorna genom att bli av med det överflödiga fettet och eftersom det är omöjligt att bestämma varifrån fettet förbränns så måste du sänka det totala procentet kroppsfett du har.
Bli av med det envisa fettet genom att:
Äta rent med ett underskott av kalorier Plocka bort snabba kolhydrater, skräpmat, läsk, såser och livsmedel som innehåller socker/är bearbetade från ditt intag Håll blodsockernivån under kontroll genom att äta små måltider med ett par timmars mellanrum Få i dig magert protein vid varje måltid Träna HIIT (högintensiv intervallträning) några gånger i veckan Drick mängder med vattenA perfect week of eating {pictures from garden-of-vegan}
date: 2013-01-27 time: 19:25:15
time: 19:25:15 We've all said it before - that this Monday is going to be the Monday that we change the way we eat. After all, the start of the week provides a clean slate and a chance to break the spiral of bad habits we've adopted because life just seemed too busy to worry about a balanced diet and the food pyramid. But let's face it, veering off the road to healthy eating is all too easy. So here's a plan to keep you on track, no matter the situation.
Getting started
No amount of stressful projects that usually send you running toward the vending machine can set you off course if you start your week with a good plan. Planning and preparation are the biggest keys to making a healthy lifestyle. My advice? Take a few minutes to sit down and think about your week. Make a grocery list with some clear goals. Consider what proteins you'd like to eat this week. Also, ensure that your list includes whole grains, low-fat dairy products, eggs, fruits and vegetables - which should fill 60 percent of your shopping cart. Making a game plan will ensure that you're ready to go when hunger strikes. That way, there's no way you can make an excuse for Chinese takeout over the healthy meal you had originally planned.
Breakfast
It's all too easy to opt for a bagel and cream cheese or a sugary cereal if that's what you have in your pantry. To ensure your breakfast - often the most hastily eaten meal of the day - is more balanced, fill the kitchen with high-fiber protein bars, yogurt, fruit, eggs and whole-grain cereals or oatmeal. If healthier breakfast options are readily available, that pit stop at the doughnut shop will be easier to avoid. If you're the type who craves sugar with your coffee and can hear the pastries at the bakery next to your office calling your name; try making a smoothie. It's tasty and only takes mere minutes to make. If you have a few minutes to sit down and read the paper but not enough time for anything that involves a frying pan, try whole grain cereal topped with walnuts, fresh fruit and skim milk. It's filling and will keep you going until lunch. You can also whip up a breakfast burrito. Use a whole-grain tortilla and fill it with a scrambled egg, a sprinkling of cheese and any vegetables you have in stock - think tomatoes, peppers or onions.
Lunch
The best way to fight the urge to order out with your co-workers or to cave to that stress-induced craving for a slice of pizza in the middle of the work day, is to make sure you've packed a lunch that's not only healthy - but one you'll enjoy. Don't force yourself to eat things that you don't like. For one lunch option, try a different take on your average deli sandwich. Try layering your turkey on a whole-grain roll with brie, lettuce, tomato and honey mustard. Or change it up by using different spreads. Maybe hummus, pesto or mashed avocado? A rule of thumb, use no more than three pieces of deli meat on your sandwich. And when it comes to produce, add at least two different colors for more antioxidant power.
Dinner
With dinner, portion size is often the place where people go astray. Half the plate should be filled with vegetables, a quarter should be lean protein and the other quarter should be high-fiber complex carbohydrates such as a small baked potato, brown rice or whole-wheat couscous or pasta. If you have a family to feed but don't have the time or the budget to cater to everyone's different tastes, try chicken with steamed vegetables. Buying frozen vegetables is not only convenient, it's healthy, too. Frozen vegetables are picked at the peak of ripeness. It's cheaper and will go farther. Sometimes, you need something that you can prepare ahead of time and have ready in minutes. Cook a whole-wheat pasta with low-fat sauce, turkey meatballs (the meat is much leaner than ground beef) and a side salad. The meatballs can be made ahead of time, and leftover salad can double as lunch the next day. If you're tired and the last thing you need is a mess in the kitchen, cook fish in a foil packet and avoid the cleanup all together. Take a fillet of salmon, or whatever fish suits you, and squirt it with lemon juice and a pinch of salt and pepper. Lay it over a sheet of foil. Chop up whatever vegetables you have on hand - onions, zucchini, asparagus or string beans - and pack them into the foil as well. Heat the oven to 200C [400F] and cook for about 25 minutes, until the fish is flaky and - voila! - your meal is served and there are no pans to scrub.
Vi har alla sagt det förr - "detta är måndagen då jag ändrar min kost". När allt kommer omkring så erbjuder ju början av veckan ett oskrivet blad och en chans att bryta spiralen av dåliga vanor. Men vi måste inse att det är väldigt enkelt att råka svänga av på vägen mot sunda matvanor, eller hur? Så här har ni en simpel plan som förhoppningsvis hjälper till att hålla dig på rätt spår, oavsett situationen du befinner dig i.
Kom igång
Om du börjar din vecka med en bra plan så spelar det ingen roll hur många stressobjekt som slängs din väg och som vanligtvis hade fått dig att välja skräpmaten. Planering samt förberedelse är de viktigaste punkterna när det gäller att skapa en hälsosam livsstil. Mitt tips? Ta några minuter åt att sitta ner och tänka ut din vecka. Skriv en inköpslista med tydliga mål. Tänk ut vad för proteiner du vill äta under veckan. Se också till att listan innehåller fullkorn, magra mejeriprodukter, ägg, frukt och grönsaker - vilka bör fylla 60% av din varukorg. Skapa en plan som ser till att du är redo när hungern slår till. På så sätt finns ingen anledning till att skapa ursäkter som får dig att välja skräpmat istället för den hälsosamma måltid som du ursprungligen planerat att äta.
Frukost
Det är lätt att välja en bagel med mjukost eller sötade flingor om det är vad du har i ditt skafferi. För att vara säker på att din frukost (som ofta är den snabbast ätna måltiden på dagen) är balanserad, fyll ditt kök till bredden med fiberberikade proteinbars, yoghurt, frukt, ägg och fullkornsprodukter samt havregryn. Om hälsosammare frukostalternativ är lätt-tillgängliga, kommer det vara enklare att undvika att stanna till och köpa en donut på väg till jobbet. Om du är typen som längtar efter socker till kaffet och praktiskt taget kan höra hur bakverken på bageriet bredvid kontoret skriker ditt namn - prova att göra en smoothie. Det är gott och tar bara några minuter att fixa till. Om du har ett par minuter till att sitta ner och läsa tidningen, men inte tillräckligt med tid för något som innefattar en stekpanna, prova fullkornsflingor toppat med valnötter, färsk frukt och fettsnål mjölk. Det håller dig mätt och kommer hålla dig alert fram till lunch. Du kan också göra en frukost-burrito. Använd ett tortillabröd på fullkorn och fyll den med äggröra, lite ost och grönsaker du har hemma - kanske tomater, paprika och lök?
Lunch
Det bästa sättet att slå bort lusten till att äta ute med medarbetarna eller att beställa en pizza i mitten av arbetsdagen, är att se till att du har packat en lunch som inte bara är nyttig - utan en du också kan njuta av. Tvinga inte dig själv att äta saker du inte gillar. Ett lunchalternativ kan vara att prova ett nytänkande sätt när du skapar din smörgås. Prova att varva kalkon på en fullkornsrulle med brie, sallad, tomat och senap/hummus/pesto/mosad avokado. En tumregel - använd inte mer än tre stycken skivor kött på din smörgås. Och när det kommer till grönsakerna - använd minst två olika färger för att få i dig mer antioxidanter.
Middag
När det gäller middagen så är storleken ofta den del där det går snett. Halva tallriken bör fyllas med grönsaker, en fjärdedel bör vara magert protein, och det andra kvartalet bör bestå av fiberrika och komplexa kolhydrater såsom en liten bakad potatis, råris eller fullkorns-couscous/pasta. Om du har en familj att försörja, men varken har tid eller budget för att tillgodose allas smaker kan du prova kyckling med ångkokta grönsaker. Köpa frysta grönsaker - det är inte bara bekvämt, det är bra för dig också. Frysta grönsaker plockas precis när de mognat. Det är billigare och kommer att hålla längre. Ibland behöver du något som du kan förbereda i förväg och ha klart på några minuter. Koka fullkornspasta med fettsnål sås, "kalkonbullar" (kalkon är mycket magrare än köttfärs) och en sallad. Kalkonbullarna kan göras i förväg, och överbliven sallad kan fungera som lunch nästa dag. Om du är trött och det sista du behöver är en enda röra i köket kan du prova att tillaga fisk i ett foliepaket och på så vis undvika städningen. Välj en laxfilé, eller annan fisk som passar dig, och pressa citronsaft och strö över en nypa salt och peppar. Lägg fisken i folien. Hacka upp grönsaker du har tillgängliga - lök, zucchini, sparris eller bönor - och packa in dem i folien också. Värm upp ugnen till 200C [400F] och ugnsbaka i ca 25 minuter och - voila! - din måltid är serverad och du har inga kastruller att skrubba rent.
Why You Overeat
date: 2013-01-11 time: 20:18:15
time: 20:18:15 There's a scientific reason you can't eat just one potato chip. Find out which fatty foods suppress your 'full' feeling.
It’s happened to all of us: You promise yourself that eating just one small serving of fatty food will be enough to satisfy your cravings, whether it’s potato chips, ice cream or a second helping of cake. But new research from UT Southwestern Medical Center in Dallas, Texas, suggests that fatty foods send messages to your brain to keep eating – so beware. One of the fats studied was palmitic acid, found in foods high in saturated fats such as butter, cheese, milk and beef. When palmitic acid makes its way to your brain, it alters the way in which your brain signals that you’re full – instead your body ignores the signals that suppress your appetite and you overeat. Moreover, the effects of one night of splurging on food can last up to three days, meaning your efforts at weight management may be derailed for up to 72 hours – during which time you’re likely to eat more than usual. But before you add this information to your worry bowl, researchers suggest that there are ways you can get around palmitic acid’s negative messaging.
What you can do:
1. When you snack, stick to clean snacks such as a handful of nuts or fresh fruit with a dollop of natural peanut butter.
2. Reduce your intake of saturated fats. Opt for low-fat dairy products and lean cuts of beef. The less palmitic acid you consume, the less chance it has of preventing fat-fighting hormones from doing their job.
3. When a recipe calls for any oil or fat, opt for extra virgin olive oil, which contains oleic acid, one of the other fats studied by researchers from UT Southwestern Medical Center. Oleic acid allows your brain to signal you to stop eating.
4. Keep track. Logging what you eat is a useful step when leading a healthy clean-eating lifestyle. You could be ingesting more palmitic acid than you realize. Knowing what you’re eating will keep you mindful and allow you to make better choices down the line.
24 Meat-Free Recipe Substitutions
date: 2013-01-03 time: 22:13:00
time: 22:13:00 Fondness for Fido, an interest in the environment, or bad memories of chicken wings can send anyone in search of a meatless meal. Luckily, a bowl of Cheerios for dinner isn’t the only solution. I’ve rounded up a list of 24 nutritious meat alternatives that leave the stomach just as satisfied.
TOFUThe edible kind’s tasty, the musical version’s killer. Made from soybean curds, tofu’s a great low-cal protein source. The spongy beige stuff works raw, baked, grilled, or fried and easily absorbs the taste of whatever it’s cooked in - yum! Plus, it works in pretty much any traditional meat dish (and even on a stick).
SEITANSei-what? Swap meat for wheat and use this vegan alternative made from wheat gluten. The texture is pretty similar to meat’s, and like tofu, it absorbs the flavor of any sauce. Bake it, grill it, fry it (it’s not so appetizing raw) - seitan can sub for meat in fajitas or fancy up vegetable dishes.
TEMPEHStar of the “TLT sandwich,” tempeh’s the crunchy cousin of tofu and seitan. It’s made from soybeans, and a single serving packs as much protein as some meats. Tempeh works well in basic rice and veggie dishes, or in more exotic ones like spicy sushi, so try grilling and frying it with different flavors.
OKARAMade from soy pulp, okara’s high in nutrients like protein and fiber. It can replace meat and eggs in soups, stews, and omelets, and even transforms crab cakes into a vegan delicacy.
QUINOARice is nice, but quinoa’s awesome. This grain is protein-rich (actually, it’s a complete source of protein) and offers other nutrients like magnesium and folic acid. Quinoa’s a staple in meat-free salads and pilafs. Plus, baked quinoa patties are a posh alternative to beef burgers.
GARBANZO BEANS (ALSO KNOWN AS CHICKPEAS)Don’t be fooled by their nickname - chickpeas are an awesome meat alternative for guys, too. Most have made the beans’ acquaintance in hummus spreads, but chickpeas add protein and fiber to pretty much any meal. Hide the ham and try whipping these babies into a homemade veggie burger, or make it Mediterranean and go for the falafel.
BLACK BEANSEveryone knows they’ll make you toot, but these Mexican legumes also boast some big health benefits. Like chickpeas, black beans are a huge protein source for vegetarians. Try a black bean burger that makes the meat variety look like chopped liver, or (metaphorically) beef up a breakfast burrito.
BLACK-EYED PEASThis Fergalicious protein source is the veggie alternative to typical Taco Bell fare. Healthy black-eyed pea tacos are as easy to prepare as any meat dish, and maybe even tastier.
SOYBEANSOtherwise known as edamame, soybeans are a nutritious vegetarian snack. Cook like an Egyptian and whip up a meatless stew with these beans that come in almost every color of the rainbow.
SPLIT PEASPeas: It’s what’s for dinner. Other than the classic soup, these legumes also feature in vegan burgers and golden potstickers, an appetizer that’s okay to bring to a PETA party.
LENTILSThe BFF of every low-budget, protein-hungry vegetarian, lentils are pretty easy to prepare, too. Try a meat-free stew or a vegan chili - meals that look (almost) as good as they taste.
PEANUTSMake like Mr. Peanut and go nuts! A handful of peanuts adds a powerful protein punch to any meatless meal. In place of chicken and rice, take a trip to the Middle East and eat couscous with roasted peanuts. And instead of beef noodles, slather on the pb - a little bit of peanut butter makes a sesame noodle feast. “Nut burgers” are another way to use chopped peanuts (or pretty much any kind of nut).
WALNUTSKick the Cobb to the curb and choose nuts for a serious salad. Though walnuts are among the more fattening nut varieties, a handful packs a ton of protein.
ALMONDSSliced, slivered, and sprinkled, a serving of almonds is a sneaky way to add meatless protein. The nuts replace chicken in stir-fry recipes and make vegetable dishes a savory main course.
CASHEWSCashews are popular as a healthy snack - their antioxidants promote heart and bone health. But they also make a surprising appearance in meals that normally include meat and cheese, like vegan pasta Alfredo and meatless lasagna.
PUMPKINNo Halloween mask’s necessary to reap the benefits of this veggie celebrity. The Greatist superfood is also an unexpected meat alternative. Skip the meat sauce and pump(kin) up the protein value of pasta with pumpkin!
MUSHROOMSMeaty in texture, a Portobello mushroom cap fits neatly inside a hamburger bun - the perfect substitution! 'Shrooms can also replace meatballs in pasta sauce. One caveat: Mushrooms don’t provide as much protein as most meats, so make sure to add cheese or tofu to get the same nutritive value.
EGGPLANTEggplant’s another vegetable with a deceptively meat-like consistency. Say, “that’s amore” again and use it like mushrooms in pasta sauce. Or veg out - don’t pig out - and fry up some eggplanT. Of course, it’s best to add some cheese or nuts, since vegetables don’t have the same protein value as most meats.
ZUCCHINIZucchini’s an easy way not to miss meat in classic carnivore dishes. Try it in vegetarian lasagna for a low-fat, high-fiber twist on the meat variety.
SQUASHChunks of squash have the added benefit of making meals bright orange. And while this vegetable usually turns up as a side dish, vegetarian entrees like baked risotto put it back in the spotlight. It’s best to serve the squash with an ingredient like quinoa to up protein intake.
POTATOESDon’t be fooled by the Greatist “dangerfood” label: Potatoes are okay in moderation. Potatoes keep vegetarian dishes filling - try a meat-free Mexican omelet or a squash and goat cheese gratin. Potatoes can also serve as a hearty veggie burger base.
TEXTURED VEGETABLE PROTEINTVP isn’t as popular as, say, chicken nuggets, but it’s a great source of protein and other important nutrients, and doesn’t take much preparation. Dehydrated powder rarely sounds appealing, but TVP is actually a great way to make vegan versions of dishes like meatloaf and chili. There are lots of different varieties, like powder, chunks, and slices. Find it in most health food stores and buy it in bulk - it lasts up to a year in a sealed container.
EGGSScrambled, sunny-side up, or unfertilized, there’s no wrong way to prepare this awesome protein source. Eggs can easily replace any kind of meat in a main dish. Egg and cheddar quesadillas spice up the classic chicken variety. Try eggs, tomatoes and couscous for a veggie spin on meat ’n potatoes.
CHEESEAs versatile as Katy Perry’s beau, cheese comes hot and cold. It’s a perfect protein source for vegetarians, with the added bone-healthy benefit of calcium. Use ricotta cheese on pasta instead of meat sauce, grab some goat cheese for a meat-free sandwich, or replace chicken with feta for a fancy salad.
7 Good Foods to Improve Moods
date: 2012-12-31 time: 12:15:42
time: 12:15:42 While that tub of ice cream in the back of the freezer may be what you crave when you’re feeling blue, there is a long list of other (healthier!) foods that can cure a grouchy morning or a stressed-out afternoon.
STRESSED: EAT CHOCOLATE (PARTICULARLY DARK CHOCOLATE)
The Journal of Proteome Research, found that eating just a smidge of dark chocolate (about 1.4 ounces) has the power to lower the stress hormones cortisol and catecholamines in the body, reducing your anxiety and giving you a better chance to get the job done.
SLUGGISH: HAVE A SPINACH SALAD
Eat folate-rich foods like spinach and other leafy green vegetables as well as potatoes, fortified breads and cereals, beans, peas and mushrooms.
CRANKY: EAT AN APPLE WITH PEANUT BUTTER
Crankiness can be a sign that your body needs fuel. Just be sure to refuel the right way: with foods that don’t leave you with a blood sugar crash an hour later, setting the crankiness cycle in motion all over again. Carbohydrates are a great source of energy that quickly burns out. Adding some fat or protein will slow the digestion process, causing your sugar and energy levels to remain stable for a longer amount of time.
ANXIOUS: EAT A SALMON BURGER
Salmon is one of the richest sources of omega-3 fatty acids, a nutrient that may help tame your anxiety. Dr. Ilardi says it’s best to stick with fish: “The specific form of omega-3 that most strongly boosts mood is found most abundantly in coldwater fish such as salmon, herring, sardines and mackerel.”
ANGRY: SIP GREEN TEA
Green tea contains theanine, which calms you and helps you maintain clear concentration and focus.
SAD: EAT WHOLE GRAIN CEREAL WITH LOW FAT MILK
Vitamin D helps in the production of serotonin. Serotonin is a neurotransmitter known as the “feel-good hormone”. If you’re low on vitamin D, you may be affecting your body’s ability to stabilize your mood and reduce feelings of depression. To boost your intake of vitamin D, turn to lowfat fortified milk, fortified cereals or mushrooms.
PMS: EAT AN EGG-SALAD SANDWICH
If your go-to PMS meal usually comes in the form of comfort food (mac ’n’ cheese, potato chips, ice cream) consider making an egg-salad sandwich instead. In the days before your period, it’s normal for women to begin craving carbohydrates. Carbs help your body boost its serotonin levels, in turn helping you improve your mood. Opt for whole grains, such as whole-wheat bread, and for extra PMS-zapping strength, pair them with tryptophan-rich protein such as eggs, sunflower seeds or turkey, which may enhance the release of serotonin. Tip: Cut the mayo and mix your diced hard-cooked eggs with a teaspoon of fat-free or lowfat plain Greek yogurt and half a teaspoon of whole-grain Dijon mustard.
50 easy 3-ingredient breakfasts
date: 2012-12-26 time: 14:30:00
time: 14:30:00 A healthy breakfast doesn’t have to be a big production. In fact, you can throw one together using just three ingredients from your cupboard. Here are 50 of those, for your breakfast inspiration. Essentials like oil, salt, pepper and coffee isn't listed as ingredients here though.
1. Steel-cut oatmeal, low-fat plain yogurt, ground flaxseed
2. Eggs, diced tomatoes and mushrooms
3. Broiled grapefruit with honey and cinnamon
4. Grilled salmon and asparagus with a poached egg on top
5. Whole-grain waffles with berries and a drizzle of maple syrup
6. Yogurt (your choice of flavor and type), fruit (mix and match with the yogurt flavor) and granola or cereal (again, any of your favorites will do)
7. Avocado, mango and Greek yogurt, pureed in a blender
8. A whole-wheat English muffin, one egg and a MorningStar maple-flavored vegetarian sausage patty
9. Steel-cut oatmeal, shredded zucchini and crumbled goat cheese
10. Plain Greek yogurt, fresh blueberries and a drizzle of real maple syrup
11. Cooked oatmeal, 1 tbsp of peanut butter, 1 sliced banana
12. Whole-wheat English muffin with egg and tomato
13. Sautéed spinach and onions sprinkled with cheese
14. Cottage cheese, cucumber and rice cakes
15. Carb Balance flour tortilla, scrambled egg and smoked salmon
16. Half a cup of black beans, half a cup of a sweet onion and 2/3 cup frozen corn sautéed together into a hash
17. Eggs scambled with 1 roma tomato & fresh spinach
18. Wheat toast, peanut butter and sliced bananas
19. Trader Joe's organic High Fiber O's, fresh blueberries and skim milk
20. Whole-wheat sourdough toast topped with smoked salmon and Greek yogurt
21. 1 cup homemade yogurt, 1 organic banana and 1/2 cup fresh organic blueberries blended into a smoothie
22. Freezer pancakes (pancakes you made over the weekend, frozen, then reheated in the microwave - that counts as one ingredient, right?) topped with frozen berries warmed in the microwave and a little butter
23. Chopped fresh baby spinach and diced red peppers sauteed in olive oil and scrambled with eggs
24. Corn tortilla scrambled together with one egg and fresh salsa
25. Quinoa with pears and vanilla
26. Honey-roasted peanut butter spread on a banana and rolled in coconut
27. Sauté chopped chard until almost wilted, make a hole in the center, crack an egg into the hole and cook. Serve with a slice of whole-wheat toast.
28. Almond butter, whole-wheat toast and raisins
29. A packet of oatmeal, one container of light yogurt and one piece of whatever fruit strikes my fancy for the day!
30. A small serving of last night's leftovers, a piece of in-season fruit and a small glass of milk
31. Black rye bread with slices of a salted avocado
32. Take one whole egg (and one egg white) and scramble with a fork in a cereal bowl. Chop one wedge of light Laughing Cow cheese and scatter it over the egg. Top with 1/4 cup fresh salsa, and then microwave until desired consistency is reached.
33. Traditional oats (uncooked), almond milk and chia seeds.
34. Chopped cantaloupe or melon, mint and plain yogurt
35. Whole-wheat waffle, natural peanut butter, sliced bananas
36. Greek yogurt, cubed Granny Smith apple, freshly toasted sliced almonds
37. Grits with soy cheese and a poached egg
38. Protein pancakes with almond butter and banana
39. Chia pudding (vanilla almond milk & chia seeds) with fresh blueberries
40. Kashi cereal, Silk soymilk and fresh fruit
41. Toasted sprouted-grain English muffin, scrambled Egg Beaters and low-fat cheese
42. Plain yogurt, granola, agave nectar.
43. Fresh fruit, whole-wheat toast and two eggs
44. Eggs, oatmeal and fruit
45. 1/2 of a Fiber One English muffin, 1/2 cup low-fat cottage cheese and a peach
46. Greek yogurt, fresh berries & Stevia smoothie
47. Whole-wheat flax waffle, Greek yogurt, fresh-picked raspberries
48. 9-grain toasted baguette topped, tomato slice and egg
49. 1/2 cup scrambled Egg Beaters, a slice of soy cheese and almond milk
50. Summer vegetable hash with poached eggs and toasted nori
Or, wait…is it 30% exercise and 70% diet?
date: 2012-12-15 time: 14:25:44
time: 14:25:44 We hear it all the time - 20% exercise, 80% diet. Or, wait…is it 30% exercise and 70% diet? Aren’t abs made in the kitchen, but you won’t get definition without some heavy liftin’? It’s not that these sayings are untrue so much as they’re misleading. No worries, I’m here to clear this up for you.
There is no mathematical way to break down whether exercise or diet is more important for your goals. If you want to run a marathon, changing your diet isn’t going to help you with endurance. Exercise, specifically running, will. This goes the same for any goal - gaining muscle isn’t achieved by just increasing protein consumption, it’s gained by exercise. Sure, the two go hand in hand, but is it really as simple as an 80/20 or 70/30 ratio?
So what are these numbers trying to tell us? If you’re falling short on your goals - fitness or weight loss - you need to look at your diet. If you don’t appropriately fuel your body you’re not going to get anything out of it. Additionally, if you’re trying to lose weight, falling into the “exercise your pizza away” trap will lead to a vicious cycle. Exercise should never be a compensatory tool for any meal you just ate.
The truth of the matter is that diet is very important, and much easier to tailor than exercise for weight loss. If you want to lose weight, you must create a caloric deficit (you can read about this here). Creating a calorific deficit by switching out high calorie foods with low nutrient density for low calorie foods with high nutrient density (see: trading pizza for chicken breast) is much easier and takes all of 1 minute. If you wanted to burn those calories off, you’re committing yourself to miles of running or hours at the gym. It’s easier to rein in your diet and make small changes here and there than to spend surplus time at the gym to “make up” for a bad diet.
Additionally, people tend to underestimate what they eat and overestimate what they burn. The science behind burning calories is not exact. The science behind the caloric content of your food an estimate. Watching your portions is easier, and more effective, then plugging away on the treadmill for 4 hours every morning.
Diet is important because your body requires fuel to function. It also takes less time to swap out high calorie for low calorie than exercising “off” excess calories.
Exercise is important because without challenging your body, you’ll never see results. Lifting weights, running, swimming, etc. is how you increase muscle mass, strength, endurance or cardiovascular healthy. Diet alone cannot do that.
It’s not x% vs. x% - it’s a good balance between fueling your body and making it work hard.
Guide To: Paleo Foods
date: 2012-12-11 time: 20:21:16
time: 20:21:16 Eat whole foods. Avoid foods that are modern, processed, and refined. Eat as closely to natural as possible and avoid foods that cause stress for the body (blood sugar, digestion, psychological). Eat nutrient-dense food to maintain energy levels and activity. Enjoy your food and hold positive thoughts while you consume it.
MEAT AND SEAFOOD
including but not limited to:
beef bison boar buffalo chicken duck eggs game meats goat goose lamb mutton ostrich pork quail rabbit squab turkey veal venison catfish carp clams grouper halibut herring lobster mackerel mahi mahi mussels oysters salmon sardines scallops shrimp prawns snails snapper swordfish trout tuna VEGETABLES
including but not limited to:
artichokes asparagus arugula bamboo shoots beets bok choy broccoli brussels sprouts cabbage carrots cassava cauliflower celery chard collard greens cucumbers daikon dandelion greens eggplant endive fennel garlic green beans green onions jicama kale kohlrabi leeks lettuce lotus roots mushrooms mustard greens okra onions parsley parsnips peppers purslane radicchio radishes rapini rutabagas seaweed shallots snap peas spinach squash sugar snaps sunchokes sweet potatoes taro tomatillos tomato turnip greens turnips watercress yams yuccas FRUITS
including but not limited to:
apples apricots avocados bananas blackberries blueberries cherries cranberries figs grapefruit grapes guavas kiwis lemons limes lychees mangoes melons nectarines oranges papayas passionfruit peaches pears persimmons pineapples plantains plums pomegranates raspberries rhubarb star fruit strawberries tangerines watermelon HERBS AND SPICES
including but not limited to:
anise annatto basil bay leaf caraway cardamom carob cayenne pepper celery seed chervil chicory chili pepper chipotle powder chives cilantro cinnamon clove coriander cumin curry dill fennel fenugreek galangal garlic ginger horseradish juniper berry kaffir lime leaves lavender lemongrass lemon verbena licorice mace marjoram mint mustard oregano paprika parsley pepper, black peppermint rosemary saffron spearmint star anise tarragon thyme turmeric vanilla wasabi za'atar FATS AND OILS
avocado oil bacon fat/lard butter coconut milk coconut oil duck fat ghee macadamia oil olive oil palm oil schmaltz sesame oil suet tallow walnut oil NUTS AND SEEDS
almonds brazil nuts chestnuts hazelnuts macadamia pecans pine nuts pistachios pumpkin seeds sesame seeds sunflower seeds walnuts LIQUIDS
almond milk, fresh coconut milk coconut water herbal tea mineral water water How to stop sugar cravings
date: 2012-12-09 time: 00:12:00
time: 00:12:00 Pull your sweet tooth with these tips
There isn't a single cure-all to this problem, but in general, the less sweets you eat, the less you'll crave them. So how do you get to that point? Here are a few tips that just might help you pull your own sweet tooth once and for all.
Try to find a substitute. Generally, people tend to crave sweets after a meal or as a pick-me-up in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you. If you must have something "sweet", go with something that's naturally sweet, such as dried fruit or even 100% fruit juice. Wait out the craving. Most nutrition experts say that the cravings you experience will only last a couple of minutes. So if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving. Call a friend, take a short walk or do something to distract yourself. Set daily goals and reward yourself for meeting them. To a sugar addict, nothing is tougher than getting through the day without a sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for. I did this about a year ago and gave myself a dollar for every day that I did not indulge in sweets, and at the end of the month, I would go get a manicure or buy myself something nice. Recruit someone to do it with you. If you are married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of unhealthy foods and tempting treats. Make it a team effort. Hold each other accountable and support one another through the tough times. Put yourself in good situations. If you are the one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, then try to do things in a new way to prevent yourself from falling into old habits. Clean out all of the change and single dollar bills in your wallet so you aren't able to feed the vending machine. Make sure you fill up on gas when someone is with you. Go grocery shopping after a meal, so you don’t load up on unhealthy foods.As hard as it might be to believe, you CAN quit the sugar habit. Not only will you probably lose some weight, but you will feel better and more energetic. Good luck!
What to eat after a workout
date: 2012-12-04 time: 23:44:51
time: 23:44:51 After cardio - you need to replenish fluids and more carbs than proteins.
Try:
- Oatmeal with skim milk and a banana
- Toast with cottage cheese and jam
After weights - you need mainly protein.
Try:
- Chicken breast with broccoli
- Egg white omelet with salsa
After weights and cardio - you need a carb to protein ratio of 3:1.
Try:
- Protein shake with fruit
- Sweet popatoe with greek yogurt
You're now stocked on veggies and fruits but... how long will they last?
date: 2012-12-02 time: 12:53:20
time: 12:53:20 In addition to storing your fruits and veggies properly, it's good to know approximately how long the fresh stuff will last. Plan your trip to the grocery or farmer's market accordingly so that your foods are at the peak of freshness when you plan to prepare them, and you're not throwing away food that's gone bad before you get a chance to use it!
1-2 days:
- Artichokes
- Asparagus
- Bananas
- Basil
- Broccoli
- Cherries
- Corn
- Dill
- Green beans
- Mushrooms
- Strawberries
2-4 days:
- Aragula
- Avocados
- Cucumbers
- Eggplant
- Grapes
- Lettuce
- Limes
- Pineapple
- Zucchini
4-6 days:
- Apricots
- Blueberries
- Brussels sprouts
- Cauliflower
- Grapefruit
- Leeks
- Lemons
- Oranges
- Oregano
- Parsley
- Peaches
- Pears
- Peppers
- Plums
- Spinach
- Tomatoes
- Watermelon
7+days:
- Apples
- Beets
- Cabbage
- Carrots
- Celery
- Garlic
- Hard squash
- Onions
- Potatoes
What is "clean eating"?
date: 2012-12-02 time: 00:11:29
time: 00:11:29 Clean eating is simply eating foods as close to their natural state as possible. Foods that are highly processed or contain highly processed ingredients are not considered "clean" foods. There are certain aspects of "clean eating" that vary from person to person, however that is the basic explanation of it!
The following foods are typically not considered "clean": cookies, chips, crackers, candy, white breads and pastas, sugary cereal, fast food, frozen dinners and most packaged goods.
For those interested in switching to a healthy, clean-eating lifestyle, here are a few tips:
- Start making your own meals from wholesome lean proteins, veggies, fruit and healthy fats. Basically, eat as close to natural as possible!
- Remember healthy food does not have to be expensive.
- Toss (or donate if you're so inclined) and avoid buying the following: soda, diet soda, fruit juice, sports drinks, cookies, chips, crackers, candy, ice cream, pudding, jell-o, flavored yogurt, condiments like mayo, ketchup, ranch and other fattening/sugary dressings and marinades, deli meats, processed meats, white breads and pastas, sugary cereals, packaged processed crap, granola bars. Most are full of sugar and processed, chemical junk! Sugar spikes insulin and promotes fat storage and has been linked to numerous, serious health conditions such as obesity, heart disease and some types of cancer.
- Recipe possibilites are virtually endless and there is no need for healthy food to be boring. Use popular search engines like Google to look for "clean eating" recipes.
- Start slow. Try swapping out one meal a day that is typically unhealthy. So for example if you usually grab a doughnut or pastry for breakfast, try making a healthier breakfast with eggs and old-fashioned oatmeal with cinnamon and stevia! It only takes 5 minutes to make and will give you tons of healthy nutrients and energy to tide you over for several hours! Each day, aim to make your choices healthier. In time it will become a habit!
Nutrition Scares
date: 2012-11-22 time: 20:56:25
time: 20:56:25 FAT WILL MAKE ME FAT. Well, yeah…fat will make you fat if you choose to eat fried foods or foods that measure high in saturated fats or even worse - trans fats. Be wary of food labels which exclaim that their food product is “trans fat free!”. There may still be a miniscule amount, and this claim does not necessarily make the food healthy. It's important to make fat a part of your everyday diet, but choose good fats that come from foods like nuts, salmon, and olive oil for example.
CARBOHYDRATES WILL MAKE ME FAT. Sure, cutting back on carbohydrate intake will aid in short-term weight loss. Why? Well, you will lose water weight from a decrease in carbohydrate stores. However, carbohydrates are essential in providing the body with energy, so in the long run, you may feel lethargic (tired). The key is to choose good-for-you complex carbs like whole grains, legumes, and fruits - be wary of imposter whole grain/wheat products. Your best bet is to choose foods that also contain fiber to help keep you full longer. What you should not do is choose bad-for-you simple carbs like donuts, cake, and candy.
SNACKING WILL MAKE ME FAT. Snacking in between meals helps to regulate blood sugar levels throughout the day and can actually aid in weight loss. Snacking will curb cravings and keep hunger at bay before it's time for your next full meal, where you will also be less likely to overeat. The key is to only eat when you are truly hungry and not just because it is available, you find yourself stressed, or you simple have nothing better to do. Also, if you are going to snack, do it right by choosing low calorie (100-250 calories), nutrient dense foods like Greek yogurt with fruit for example. A snack is basically a mini-meal.
COFFEE WILL RUIN MY HEALTH. This is true if you choose to order dessert with a little bit of coffee. What I mean is, do not order a sugary, high fat, coffee drink piled high with whipped cream and drizzled indulgences like chocolate and caramel. Regular coffee is beneficial in that it provides antioxidants, gives your metabolism a little boost, and helps reduce the risk of certain diseases, disorders, and illnesses - stroke, type 2 diabetes, and Parkinson’s disease are just some examples. So, go ahead and brew a fresh cup of Joe. However, be careful not to drink too much. Caffeine is a mild diuretic, which may increase the likelihood of dehydration from frequent urination. That is nothing good old H2O is not able to fix!
THINKING ABOUT FOOD WILL MAKE ME OBSESSED. If you think about food, you are going to want to eat all of the time, right? Wrong. Thinking about food allows you to conjure up a list of HEALTHY options for your next snack or meal. This will give you optimal time to prepare meals, shop right, and eat healthy. Otherwise, you are likely to grab ‘n go. “Pull around to the next window please.” Mindless eating is a huge contributor towards weight gain and obesity. Always, always, always be mindful of what you are putting into your body. Think of your body like a car. A car needs gas to drive like your body needs food for energy. Tainted gas will ruin your car’s engine, and the same idea goes for your body.
DESSERT WILL DERAIL EVERYTHING. This is true if you choose to eat dessert after every meal. And no, I am not referring to a little piece of dark chocolate or a small cup of fat free sorbet. I'm talking about the desserts that makes our sweet tooth quiver. Completely eliminating foods that you love will only make you want them more, and you will be more likely to binge eat. If it's not dessert you are craving, maybe it's something else that you have eliminated from your diet. Regardless, treat yourself occasionally, once per week at the very least. The key of this concept is to not overdo it at one given splurge meal. You can opt for lower calorie options, or this is a perfect time to remember that sharing is caring. Enjoy every morsel and toss guilt aside.
RED MEAT IS BAD FOR MY HEART. Bacon and hot dogs are 2 prime examples of meat choices that are not good for you. But, there is no reason to eliminate red meat from your diet if that is something you enjoy eating. Just stop eating processed red meat and choose lean cuts of red meat. Red meat is a complete protein, rich in iron, thiamin and riboflavin, and provides the body with essential amino acids - building blocks of protein and muscle tissue. Like I have already said, the key is to choose very lean cuts of red meat or trim excess fat for maximum benefits. For example, you can eat 85 g (3 oz) of red meat with a heaping side of vegetables and a slice of whole grain bread for dinner.
EGGS WILL RAISE MY CHOLESTEROL LEVELS. This is probably one of the biggest assumptions that's floating around the world of nutrition. The cholesterol contained within an egg has very little effect on the cholesterol levels of your blood. They are chalk full of vitamins, minerals, and protein. And, they are cheap! So crack an egg open, let it sizzle on a hot pan, and enjoy an amazing super food for breakfast - a great way to rev up your metabolism. You can also boil eggs, store them in the fridge, and use them as salad toppers, a grab ‘n go snack, etc.
EATING AT NIGHT WILL MAKE ME FAT. I'm not sure what universe compiled the notion that calories consumed at night are believed to be more caloric. A calorie is a calorie no matter what time of day they are consumed. What does matter is how many calories you consume throughout any given day as a whole. Mindless eating (snacking) is a big occurrence during prime time hours, so that may be the prime reasoning behind this nutritional myth. If you want a snack, eat a snack. However, be careful. Portioning out the snack before you sit down to watch television will aid in the prevention of overeating.
My tips for "getting abs"
date: 2012-10-30 time: 16:43:35
time: 16:43:35 - Eat clean (NO JUNK FOOD, choose wholesome, natural sources)
- Do cardio (HIIT is great for fat loss)
- Lift weights (Revs metabolism, and increases calorie burn over an extended period of time)
- Drink water (Your body needs water to perform basic functions like mobilize fat stores and build muscle)
- Get enough sleep (If you don't sleep enough, cortisol levels are raised, which promotes fat storage around the abdomen)
- Avoid stress (Same cortisol problem)
- Eat healthy fats (Fats like avocado, olive oil, natural peanut butter and almonds help you LOSE fat)
- Eat lean proteins (It helps keep you satiated longer and has the highest thermogenic effect of any other macronutrient)
