Bread 2.0 - Better Choices For Every Body

When it comes to dietary staples, one need not look much further than bread. Bread, often referred to as the "staff of life," has formed the main part of the average diet for centuries. Check out my new video on how to make better bread choices:

No Knead to Banish the Bread
So it seems a bit ironic that bread is often listed as one of the first foods to go when one is looking to limit carbohydrates. The reality is that one ounce of plain bread averages just 80 calories and 15 grams of carbohydrate, and is a valuable source of energy for any diet. The problem is that variations in size, density and ingredients can vastly alter the nutrient content of the bread we choose, converting a simple healthy whole grain piece of bread into a budget busting nightmare.

Great Bread Choices For Every Body

Fortunately for all us who love bread, there are more slim and healthy bread choices than ever. From portion-controlled, calorie-conscious hamburger buns, to tortillas packed with healthy fiber and English Muffins that fill you up but not out, here's a primer on some of today's best bread bets.

Hamburger and Hot Dog Buns

* "Light" buns, like Delightful Hamburger Buns by Sara Lee have just 80 calories, 14 grams of carbohydrate and 6 grams of fiber per bun compared with up to 40 grams of more of carbohydrates and 200 calories in a traditional bun. The hot dog buns offer a similar savings.
* "Thin" buns, like Orowheat and Earthgrain Sandwich Thins, make it easier than ever to enjoy calorie-conscious sandwiches and burgers. Both offer just 100 calories per bun and 4 grams of hearty fiber. Selections range from wheat and wholegrain to white.

Tortillas

* Looking for a tasty way to boost the fiber in your diet? Grab a tortilla! Reduced-carbohydrate, high-fiber tortillas are amazing for creating healthier carb- and/or calorie-conscious recipes. Mission Carb Balance and La Tortilla Factory Smart and Delicious Wraps are two brands to look for.

Bagels and English Muffins

* Skip the bagel store with its large, dense bagels (where just one-quarter of a bagel equals one carb choice) and head to the grocery store. The makers of Thomas' English Muffins now offer Bagel Thins. With just 110 calories, 24 grams of carbs and 5 grams of fiber, this 1½ carbohydrate choice selection puts bagels back on the breakfast menu.

Sandwich Breads

* While whole grain breads are a healthy choice, be sure to read labels to find more carb- and calorie-friendly choices. "Light" breads, such as those made by Sara Lee and Wonder Bread have just 40-45 calories and 9 grams of carbs per piece. Add to that a healthy dose of fiber and these are bread selections that every body can love.
* Move over wheat. Rye and pumpernickel are also great "whole grain" selections. Check the label for choices that offer no more than 18 grams of carbs and 100 calories per piece. Lastly, do you love white bread? The lactic acid used to sour "sour dough" also brings down the glycemic index (the rate at which it raises blood sugar). Switch to sour dough for a better-than-white choice.

Discover If Nutrisystem Diet Can Work For You

It is common to find persons looking for good diet plan practically every day and most of them end up spending huge sums on different programs. If you want to find a diet without all the hassle and stress of finding the right food, then the following paragraphs will tell you about Nutrisystem diet.

This diet plan can very convenient for individuals who are not interested in planning menus, shopping for food or even cooking their meals as well as monitoring serving sizes. All you are required to do is select the food of your choice and you will be provided with microwaveable meals to last for a month, which would be delivered to your home.

Can Nutrisystem work for everyone?

When compared with several other types of diet, it will be easy to see how this diet plan will work effectively for everyone. It offers convenience, ways to control hunger, education on weight loss and comes in different variety. There is not much work to do and you are not required to check for calorie intake or even try to figure out what meals to eat daily. In essence, you are eating the meals that are delivered and if you want you could include healthy choices such as fruits and vegetables with every meal.

Presently, you will not find a number of diets which allow you to choose candy bars, cookies, pizza and cereals. But, this corporation is actually focused on establishing comfort foods which are safe and healthy when you're attempting to lose weight. The diet plan includes in excess of 120 meal choices, plus a recent "select" course including frozen gourmet foods.

Whenever you opt for Nutrisystem diet you are provided with education in regards to maintaining a healthier lifestyle and weight loss. Additionally, you are provided with coaching and counseling free of charge. Most people will tell you that when it comes to providing valuable information and assistance required for success, this company will be leading in this regard.

In general, this diet is a healthy choice. The meals are generally lower in sodium, Trans and saturated fats, but include a wide range of food items including whole grains. The option of having meals which are prepared in the correct portions will definitely be a plus when you are looking for a simple way to lose weight.

What You Must Know About Nutrisystem Diet

Are you searching for a diet plan that works? Well, why don't you consider the Nutrisystem diet which is getting increasingly popular these days? Due to the fact that there are a lot of infomercials and commercial advertisements some people are considered about the benefits of this program. For this reason, this article was put together to highlight what you must know about Nutrisystem diet.

To begin with, this diet plan has been in existence for more than thirty-five years and is actually among the first diet programs accessible online. This offers excellent suggestions and counseling on telephone as opposed to group sessions at the traditional weight loss centers. As a result of providing support for weight loss, individuals are able to accomplish this from their conveniences at home.

How it really works

When you opt for this diet program you will get special meals delivered to your doorstep. This includes three meals a day, plus snack. It is possible to get fruits and vegetables if you want this as an inclusion as well. You will discover in excess of 170 meal selection on the menu and you also have the option of customizing the meals to your preference.

This diet program allows you to order food to last for a month at any given time. All the meals will consist of preparation guidelines. The majority of them can be prepared within 5 to 10 minutes, helping to make this kind of diet extremely advantageous considering that there is no prolonged preparation time.

Generally, the meals will be based on low-glycemic food items, which mean that you are getting only good carbohydrate. These food types help to keep blood sugar levels stable and prevent insulin surges, which cause you to get hungry. In addition due to the dietary fiber within the meals, this will make you feel full for longer period instead of getting hungry fast.

In conclusion, once you try Nutrisystem diet you will discover that this is a simple way for you to lose weight. So, take advantage of the opportunity to join hundreds of individuals who are losing weight with this program. The great news is that you can to do this for roughly $11 daily and get effective results for less.

What You Don't Know About Losing Love Handles

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You may not know this, but soda drinks and those sugared juices can be packing the pounds onto your waistline without you even knowing. This makes it quite hard when you are losing love handles. Surprisingly, guzzling down those drinks have a bigger impact on our waistlines than anything that we eat. Some people start their diets, but continued to drink these high sugared drinks and wonder why they don't lose weight. Well, this guide will help you choose what drinks you can drink freely and what drinks you have to stay away from.

Many people would be surprised to hear that tea is great for drinking and losing love handles. The good thing about it, is that regardless of whether you can get hot or cold, it's calorie free and takes great. Also, there have been a few studies that have shown that green tea can enhance your metabolism for up to 24 hours, which actually means that it's helping you burn more calories.However, by putting sugar in your tea you're taking away from these health benefits. So, drink tea without sugar and it'll be a good start to losing weight.

Coffee is actually another drink that you can drink freely when losing love handles. An unsweetened brew is jampacked with healthy compounds, without the calories. Also, try not to put too much milk or creams in your coffee as these are filled with fat. If you really must, try using skimmed milk.

Milk is actually a drink that you should go easy on, as it does contain fat. However, if you go with the skim or low-fat version, then it can actually lead to weight loss. This is because dairy contains calcium and the amino acid leucine. Another good alternative, is drinking soy milk. Soy milk actually gets the same health benefits as skim milk or low-fat milk.

Alcohol is weird. In fact, having a drink once a day does have its perks, which include reducing the risk of heart disease. However, each little glass contains a lot of calories. So if you're trying to lose weight, the worst thing you can do is drink a bunch of beer.

Juice is very tricky. Many people think, if it comes from a fruit it must be healthy. However, this is not always the case. If you had to choose between fruit juice, or eating a whole fruit, you're better off getting the whole fruit. For instance, an orange has a mere 59 calories, and it's chock-full of fiber. Whereas, a typical glass of orange juice as around 110 calories.

So,what is a drink to stay away from? Well, it's diet soda. New research suggests that these artificially sweetened drinks will mess up your brain's ability to measure caloric intake. So instead of drinking milk, alcohol, or diet soda, why not have some soy milk, tea, or coffee.

Good luck losing weight!

Click here for more information on losing love handles. Also, here's an article on losing love handles that I recommend.

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Delicious and Low Fat Summer Dessert

Everybody asks me how to get fit and enjoy the summer and still eat a delicious dessert. It is very simple if you choose and correctly use the ingredients, a recipe without a lot of calories is not synonymous of a tasteless recipe. And I am going to show you with this delicious recipe.

Shall we?

Blueberry Cheesecake

SERVES 8

Ingredients:

300g / 8 oz blueberries
12 digestive biscuits
50g / 1 1/2 oz low fat spread
250g / 7 oz low fat soft cheese (room temperature)
300g / 9 oz low fat Greek yogurt (room temperature)
3 gelatine leaves
400g/1can of peaches (halves)

How to do it:

Divide the blueberries into 2 bowls, one with 50gr and other with 250gr

Crush the biscuits in a freezer bag with an end of a rolling pin or use a food processor to make fine crumbs. Melt the low fat spread in a small pan, then stir the crumbs until coated. Spoon into a 24cm loose-bottomed sandwich tin and level the mixture with the back of a spoon. Set aside.

In a bowl, whisk together the low fat soft cheese and Greek yogurt until smooth. Set aside

Put the gelatine leaves into a bowl and cover with cold water. Set aside for 5 minutes. After 5 minutes, drain the cold water and add a little bit of warm water and stir until dissolved

Mix the dissolved gelatine into a yogurt and cheese mixture and add the 250gr blueberries,mix well.

Spoon the yogurt mixture over the biscuit base in a single layer. Chill for 2-3 hours until just set.

Remove from the tin and transfer to a serving plate. Decorate with the peaches and the reserved blueberries, after draining off any juice, and serve immediately.

What Should You Include in Your Low Fat Dinners?

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If you are looking for ways to lose weight and develop greater stamina, adopting a low fat diet could definitely help you out. This means choosing meals that are healthier alternatives to the traditional calorie-ridden foods. But where should you start? We've put together some ideas that will help you prepare low fat dinners and take control of your life. Let's look at the different food groups.

Grains group

There are several possibilities for you in the grains group. Any good low fat cookbooks will tell you that normal white bread should be replaced with whole-grain bread, rolls or bagels. If you are a huge fan of white bread, I suggest that you try out whole wheat bread for a month. Just try it out. You'll see how easily our body gets accustomed to change.

Whole-grain cereals like bran and oatmeal should be a part of your snacks. Switching from plain noodles and pasta to whole-grain pasta is also an easy change to make. Your spaghetti won't taste that different with whole-grain pasta, but the effect on your health will be felt. Buy also brown rice. If you are reluctant, you can always alternate: white rice one month and brown rice the other. Although your diet won't be perfectly, it will be much better than before. If you want a healthier snack, trade your granola for a low-fat one or cooked oatmeal.

Fruits and vegetables

And when you're thinking about your menu for the week, don't forget about vegetables. Veggies should form a crucial part of your low fat dinners. Don't add too much cream or sauces though. Otherwise, you'll end up with big fat veggies in your plate.

Think about integrating fruits and vegetables, such as apples, peaches, pears, watermelons, peas, chick peas, soy beans, and broccoli into your low fat dinners. Keep in mind that you don't have to add a whole apple tree to your recipe to make a difference. Some low fat cookbooks offer interesting dessert recipes using pureed fruits instead of oil. Frozen fruits with no added sugar also make up a great low fat snack.

Meat and poultry

Your best options will always be lean cuts of meat over regular ones. Chicken and turkey are great. Cooking them without their skin will result in an even lower fat percentage in your meals. If you cannot live without hot dogs, choose chicken or turkey sausages instead of beef. Fish is a healthy source of good fat and omega 3 (especially salmon). In general, North Americans do not eat enough fish. For those who don't like fish, it may be because you have never had the chance to taste a delicious recipe. Preparation is the secret.

Dairy Products

Regarding dairy items, you can sometimes cook only with the egg whites instead of the whole egg. Many recipes based on egg whites are available in low fat cookbooks. And the final result tastes just as great. Moreover, make sure that you include skimmed or reduced-fat milk rather than whole milk in your low fat snack. Lighter versions of butter and margarine should be substituted in place of regular butter. Here again, you can alternate between the lighter and the regular versions of milk or butter that you are used to eat. This will still make your diet much better than it was.

Desserts

We know that dessert is not a new food group. But we thought that it was important to touch on it since so many of us love finishing their meal with one. For instance, you can have low fat versions of muffins and scones. You can also bake Angel food cakes or gingerbread cakes instead of pound cakes/chocolate cakes. Using skimmed milk will equally improve your puddings and custards. Your ice cream treat can easily be replaced by sorbet and frozen yogurt.

A low fat diet does not mean you have to refrain from eating dessert. However, you may have to rely on good low fat cookbooks to get the tips and techniques necessary to prepare delicious and healthy desserts. In the meantime, we hope that above-mentioned tips will help you to get started on the road to a slimmer and better you.

Find out more about how low fat cookbooks can help you develop healthier eating habits. Put everything on your side to ensure that you achieve your objectives and avoid preparing tasteless low fat dinners.

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Honey Mustard Chicken and Broccoli

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Really tasty and easy to make. I usually somehow end up making this for at least three dinners per week. It takes barely any time at all, and it tastes great.

Try this recipe out any time if you are trying to lose weight, or add on muscle. It is high protein and low car.

Ingredients

1 Boneless Skinless Chicken Breast
1 Cup Broccoli
3 Tbsp Honey Mustard
3 Tbsp Low Sodium Soy Sauce
3 Tbsp White cooking wine
2 Tbsp Extra Virgin Olive Oil
Garlic Powder

Heat the oil on medium Heat in a small pan. Add about 1 tbsp garlic powder and let it melt. Add the chicken breast to the oil and sprinkle with more garlic powder. Turn the chicken to brown on each side and cook through. While the chicken is cooking, heat 1 cup broccoli with 2 tsp water in a small pot with medium heat. Mix the mustard, soy, and wine in a separate bowl. When the chicken and broccoli are each finished cooking, combine in the pan and cook in the mustard sauce. cook on low-medium for about 5 minutes or until the sauce starts boiling.

If you don't mind adding some carbs to the mix, either Mix with brown rice or serve the rice on the side.

Approximate nutritional info (based off my iPhone app)

Calories - 281
Fat - 2g...0 trans, 0 saturated
Cholesterol - 80 mg
Sodium - 1500 mg
Carbs - 21g
Net Carbs - 16g
Fiber - 5g
Sugar - 6g
LOW CARB, LOW FAT, LOW SUGAR, HIGH PROTEIN!

Bad sodium level though.

Mike -
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What Are Leaf Vegetables?

Leaf vegetables are also known as leafy greens, potherbs or just greens. They are the leaves of vegetable plants, and can be eaten in salads, stir-fries, and smoothies. There are over 1000 species of leaf vegetables, but some of the common ones are lettuce, kale, spinach, collards, swiss chard, mustard greens and beet greens.

Nutrition Information

Leaf vegetables do not contain any unhealthy fats or cholesterol, and are low in calories. But they are high in vital nutrients such as vitamins A, B vitamins, C, E and K, folate, calcium, iron, potassium and magnesium. They also contain lots of fiber, amino acids, antioxidants and chlorophyll.

How to Buy

When buying your leaf vegetables make sure that they are crisp and not wilted, as they will last longer in your fridge. Also buy organic whenever possible as they will contain more nutrients and less chemicals.

If you have a garden you can grow your own in the summer time. Or, if you have a window that receives a fair amount of sunshine you can even grow them in pots. The vegetables require very little maintenance and will last a while if you only pick the outside leaves so that the inner leaves can continue to grow.

How to Eat

Salads. Leaf vegetables are great for in green or garden salads. Simply wash the leaves and chop them up into bite-sized pieces and enjoy with your favorite dressing.

Smoothies. Smoothies are a great way for you to eat more of these, as you can mix them up with your favorite fruits and other root vegetables for a flavorful and nutrient rich smoothie.

Stir-fries. If you enjoy stir-fries, then leaf vegetables will make a great addition. You can use any leaf vegetable, just remember that they will require less time to cook as your peppers and other vegetables.

Juices. These vegetables also contain a good amount of juice which you can obtain by sending them through a juicer. If you have never juiced green vegetables, then you will want to juice them along with your favorite fruits to help take the bitterness out.

Health Benefits

Weight Loss. Due to the low amounts of calories and high amount of nutrition, they are the perfect food to add to your diet if you want to lose weight. Not only will they help to fill you up, but they will also help you to avoid other food cravings.

Prevent Diseases. Due to the high amount of antioxidants the vegetables can help to protect you against many age related diseases such as cancer, arthritis, eye diseases, heart disease and diabetes. They do not contain any unnatural sugars, and therefore they will not spike your blood sugar levels.

The Colourful World Of Oats

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Oats are one of nature's super foods. A cereal with a thousand and one uses, oats can be consumed raw, cooked or mixed with other foods for a nutritious meal. First farmed in the bronze age in mainland Europe, oats have quickly become part of the staple diet of many nations but are easily overlooked for their health benefits that include lowering cholesterol, providing a natural source of fibre and serving up an alternative to wheat for those with coeliac disease.

So what kind of foods allow us to enjoy the goodness of oats on a regular basis? When asked this question, many people might say porridge oats. A staple part of the Scottish diet as well as plenty of other countries around the world, porridge oats can be enjoyed as a filling and wholesome breakfast when cooked with hot milk then topped with lashings of honey, fruit and chopped nuts. Porridge oats are also popular in cold cereals such as muesli or granola which can be enjoyed with a dollop of low-fat yogurt as a healthy snack at any time of day.

Believe it or not, oats are also popular in liquid form. For those suffering from lactose intolerance or even people following a vegan diet, oats can be used to create a tasty and healthy alternative to regular cows' or goats' milk. Often containing a delicate blend of protein, fat and carbohydrates, oat milks are perfect for a balanced diet or those keen to reduce cholesterol. For drinkers looking for something a little harder, oats can even be used to make beers. Malt in particular is one of the four main ingredients involved in the production of beers and ales; many of which date back to the 12th century.

Whether eaten as part of a natural and healthy breakfast or even consumed in a pint glass down the pub, the wide ranging use of oats doesn't stop there. Increasingly enjoyed in healthy cookies and fibre-rich muffins, oats can be enjoyed by those with sweet or savory tastes alike. Oat biscuits in particular are seen as a wholesome alternative to high-fat, sugary baked goods that can contribute towards obesity and other life threatening illnesses. Instead, oat based biscuits offer a sweet pick-me-up without the synthetic added extras commonly found in processed foods.

Like the sound of oats? Now's the time to add this super food into your diet and start enjoying the health benefits of one of Mother Nature's most versatile crops.

Harvey McEwan writes to make insurance (especially car insurance!) a happier place.

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Gourmet Cooking - How To Become A Gourmet Chef

Gourmet cooking is a way of preparing food that only uses the finest and freshest possible ingredients. Meaning that to eat astonishing gourmet food you must cook your cuisine straight after buying the fresh ingredients to put in your foods. Not just do you wish to purchase the freshest ingredients when cooking gourmet meals but you also want to insure that you are selecting ingredients of excellent quality.

Those who excel at gourmet cooking and food preparation have many options accessible to them. When you come from a big family it's exciting to be able to invite everybody for a first class banquet at your house.

Just don't think that any and everyone can turn into a gourmet connoisseur only by going out and picking up the absolute best ingredients and putting them into an oven. You require a lot of passion for gourmet cooking and a large quantity of skill which is essential to accomplish this level of gourmet excellence.

Unfortunately fresh ingredients are not always on hand therefore compromises ought to be made when preparing gourmet foods. Contact your favorite shop so you know what is in season and plan your dishes accordingly whenever possible. When cooking gourmet food the layering of flavors is very essential. You should be able to taste the meat or seafood as well as the veggies, herbs, and spices to make you a true gourmet chef.

When making your gourmet dish you will require more then just great tasting skills. As I talked about above gourmet cooking desires a large ability but there is some degree of art involved as well. For this reason, presentation is a key part for success. Add a few freshly chopped herbs on the plate before placing the cooking or top the food with appealing and aromatic herbs that will compliment the flavor of the meal you have prepared. Present the fruits and vegetable sides in a visually appealing fashion rather than simply tossing them onto a plate.

With good presentation even foods that were simple to cook can take on the taste of a gourmet banquet. This is something you should take into account. The thing about gourmet cooking is that it is to some extent more art than science. This means that there is always room to develop your competencies and become a good cook.

Even if you are the most experienced chef, know that knowledge can grow over time with determination and desire to learn.

Nevertheless when you want to be absolutely certain about the excellence of your gourmet dinner, when for instance inviting your closest friends or new mother in law, you might think about having a more experienced chef make your dinner for you. You can then have it delivered to your kitchen before your guests arrive. It's up to you whether you will take the honor for serving a gourmet dinner.

Low-Carb - Best Solution in Senior Diet for Lowering Cholesterol

Melissa Rubin
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Grain - The Best Diet Food to Lose Your Weight

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Rice, wheat, oat, corn, and barley are just a few name of grain. This seed of plant consists of several nutrients and moisture content that bring many advantages for our body. High of fiber, it is one of superiorities of this seed that can be your alternative in the effort to lose your weight since it consists of a few calories only.

Limiting portion of our daily food is one of efforts in changing our daily habit in eating. Besides, avoiding food that consists of high calories such as cakes, cookies, fats, oil, chicken and others also help you in losing your weight. Before we discuss about it as the best option to lose our weight, let us observe about it closely. Grain consists of three main parts that are bran, germ and endosperm. Bran functions as a cover that protects it from disease, pest, water, and sunbathe. Germ functions as main potential in the growing of grain into the new seed. And the last, endosperm functions as the supplier of food for the new seed.

Then, what is the effect of consuming more grains. It is riches of Vitamin E and B also important fats saved in the germ. Proteins find in endosperm, meanwhile iron, fiber, copper, zinc saved in the bran. The whole of these nutrients are needed for us as the complement to suffice the necessity of our body everyday. What is the relation between these nutrients with our daily diet, just look about it in the following paragraph.

Many researches stated that if you keep away from food that consists of high carbohydrate, it can be ensured that your weight will lose more quickly. It is because carbohydrate is one of causes that make our weight increases. In this case, grain only consists of little carbohydrate, so you can start to practice this habit in your daily diet food.

Moisture inside grain has an essential thing in determining the nutrients contents of it measured by using moisture meter. For further information about it, read also grain moisture meter and soil moisture meter in other articles of the author as the addition of your knowledge.

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Alternatives to Unhealthy Foods

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Everyone has their own version of the "standard grocery list" that they adhere to from week to week. Most of the items that are on our lists don't always offer a proper amount of healthy dietary support. If you're one of the concerned millions that's tired of their bad eating habits, or maybe a little worried about their future health; you probably have asked yourself "are there any other alternatives to the items I normally buy?" Of course! There are some wonderful alternatives to standard grocery list items most of which are not only better for you, but more flavorful.

The bread aisle

Instead of going to the white bread every single time, try some whole grain wheat bread. Where white bread has an even sponge-like texture, wheat bread has a more natural and hearty texture and flavor. Wheat bread is much better for your circulatory and digestive system than regular old white bread. Look for breads with "whole grain" printed on the packaging.

Chips and Dips

Who doesn't like nachos? People who are concerned with their health, that's who. Instead of binging on sluggish cheese dip, go for salsa. Not only is it much more flavorful, but you're also contributing to your vegetable intake as well.

Meats

Cutting back on pork and beef intake can be a daunting task for some, but there are great alternatives to these high fat laden foods. Whether you're looking for a burger, bacon or a slice of lunch meat; turkey is the way to go. Turkey is so much healthier than other meats, and with the proper seasonings it is very comparable in taste as well. If you are brave enough to forgo meat altogether, try tofu or a veggie burger on for size. Tofu is an especially versatile meat substitute; if you're into Asian cooking, substitute some extra firm tofu for pork or beef dishes, it's wonderful.

Soda and drinks

The negative effects of constant soda use are well documented, instead of soda try some juices (100%, not concentrated) on for size. Grape juice is a wonderful and much more heart healthy alternative to soda drinks.

Sauces, salts and sodium

Cutting back on your sodium intake is always a good idea; the problem is that it is in everything. Most sauces have 5-10 times the amount suggested per serving. Instead of table salt or expensive sauces, make a little visit to the herbs and spices section. There are so many options here that it boggles the mind. Read some labels to make sure they don't include too much sodium. Dark soy sauce has been discovered to offer health benefits, although it has high sodium content; use it sparingly.

Hopefully now you have some better ideas for your next trip to the grocery store. Making little changes like these can have such a significant impact on your future health; and by taking care of yourself you're saving money on future medical costs as well. For more information and healthy alternatives go to: http://eatingunhealthy.net

An article by Soren Jorgensen, http://eatingunhealthy.net

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Three Quick, Delicious and Nutritious Dishes

Zhiyong Zhao
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Healthy Snacking During Pigskin Season

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3 Simple Smoothie Diet Recipes

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Smoothies have been all the rage for quite some time, but are they really beneficial to dieters? Yes!

Smoothies help dieters maintain hydration, provide more fiber and vitamins than most foods, and provide plenty of natural fructose, vitamins, minerals, and antioxidants.

All of this comes in an easily-digestible form that delivers the nutrients quickly and efficiently.

Here are three delicious smoothie recipes that will help you start your morning with a burst of energy and keep feeling good all day long:

The Ultimate Green Smoothie

Green smoothies are packed with rejuvenating chlorophyll and antioxidants that kick the immune system into high gear.

This one delivers several servings of dark green veggies along with sweet-tasting fruits to please the palate.

It also contains just enough healthy fat to help your body absorb and use the smoothie's many vitamins.

What You'll Need:
4 leaves of kale, de-stemmed4 leaves of chard, de-stemmed1/2 bunch of parsley1 large aloe vera leaf1/2 bunch of dandelion greens3 pears1 ripe banana, peeled1 avocado, peeled3 cups of waterDirections:

Remove stems from kale and chard leaves. Peel banana and avocado. Remove seed from avocado.

Place ingredients in blender. Add 2 1/2 cups water. Blend for approximately two minutes, or until completely smooth. Drink and enjoy!

The Vitamin C Monster Smoothie

This yummy recipe is a favorite during cold and flu season. It's packed with vitamin C to help your body fight off illnesses.

The antioxidants also help rid your body of free radicals that can lead to disease.

What You'll Need:
1 package fresh strawberries, leaves removed2 ripe bananas, peeled and sliced1 orange, peeled1 cup fresh blueberries1 kiwi, peeled and sliced1 cup cantaloupe, cubed2 ice cubes, crushedDirections:

Peel all fruits and slice as directed. Crush the ice cubes.

Place all ingredients in blender and blend on high power for two minutes, or until completely smooth and frothy.

Add a little honey for more sweetness, if desired. Serve or drink immediately.

The Quick Morning Hunger-Buster Smoothie

This is an easy recipe that can be made in minutes, but it will satisfy you for hours to come. It serves up a whopping 6 grams of protein and 7 grams of fiber per cup!

Silken tofu adds a smooth texture and plenty of hunger-fighting protein, while the fiber from the apples and berries will keep your digestive system in top form.

The yogurt adds more protein, plus calcium

What You'll Need:
1 cup frozen mixed berries1/2 banana2 sweet apples, cored and sliced1/2 cup silken tofu1 cup low-fat vanilla yogurtDirections:

Combine berries, banana, apples, yogurt and tofu in blender.

Blend on high speed for two minutes or until smooth. This smoothie can be placed in a covered container and stored in the fridge for 3-4 days.

Bonus: Build Your Own Smoothie

You can create a custom smoothie recipe that perfectly suits your taste. Here's how:

Custom green smoothies can be made by taking your favorite dark leafy green vegetables (such as spinach, kale, or arugula) and combining them with your favorite sweet-tasting fruits (such as bananas, pears, or apples).

Add a fruit or vegetable with high water content (such as cucumber or melon) for added hydration. Blend on high speed until smooth.

Hunger-busting smoothies can be created by mixing a few of your favorite fruits with a protein source (such as yogurt or silken tofu). Experiment until you find the mix that works best for you!

Remember: You can add powdered supplements to any smoothie recipe for an extra dose of protein or fiber.

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3 Healthy and Delicious Diet Recipes

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One unfortunate truth about diets is that when we're on them, we have a tendency to focus on all the foods we can't have. A better approach would be to look at a diet as an opportunity to try exciting, delicious, and healthier foods. Here are three heart-healthy, low-calorie meals that don't skimp on flavor:

Orange-Tamari Salmon

This recipe features an exotic blend of citrus and tamari, with all the nutritional benefits of omega-3s!

What You'll Need:

1 1/2 lb salmon fillets (4 equal portions)1/3 cup dry white wine2 tbsp low-sodium tamari1/3 cup freshly squeezed orange juice3 tbsp ginger (peeled and grated)1/4 cup chopped scallions1/2 tsp olive oil (extra virgin)1 tsp raw honey

Cooking Instructions:

Rinse fillets and pat them dry.

Combine white wine, tamari, orange juice, green onions, honey, and ginger in a bowl and whisk them until they form a well-blended marinade.

Place fillets in a baking pan with the pink flesh facing up. Pour the marinade evenly over all fillets. Cover pan with foil or plastic wrap, and refrigerate for 4-6 hours.

When you're ready to cook, remove fillets from refrigerator while you preheat your broiler.

Remove excess scallions and ginger from the fillets, and brush the scaled side of each fillet with extra virgin olive oil.

Place fillets, skin down, on broiling pan.

Broil fillets on high heat for 10 minutes, or until cooked through. The flesh should be slightly brown on top, and firm, flaky, and light pink throughout.

Spinach-Ricotta Portobellos

This vegetarian treat goes great with whole wheat pasta and a side salad. As an added bonus, each stuffed mushroom cap serves up a healthy dose of calcium and protein!

What You'll Need:

4 large Portobello mushrooms (caps)1/4 tsp sea salt1/4 tsp black pepper, divided1 cup reduced fat ricotta cheese1 cup fresh spinach leaves, chopped1/2 cup shredded Parmesan cheese, divided2 tbsp kalamata olives,diced1/2 tsp Italian herb seasoning3/4 cup marinara sauce

Cooking Instructions:

Coat a baking sheet with no-calorie cooking spray and preheat oven to 450 degrees.

Place Portobello caps on baking sheet, gills facing up.

Sprinkle with sea salt and 1/8 tsp black pepper. Cook until tender (about 20 minutes).

While caps are cooking, mix ricotta cheese, spinach leaves, 1/4 cup Parmesan cheese, diced olives, Italian seasoning, and remaining pepper in a bowl.

Pour marinara sauce into a separate bowl and cook or microwave until hot.

Remove caps from oven and drain them. Place them back on the baking sheet and spread 1 tbsp marinara sauce on each.

Heap each cap with 1/3 cup ricotta spinach filling. Sprinkle all caps with remaining Parmesan cheese.

Bake for 10 minutes, and serve with remaining warm marinara sauce.

Sweet & Tangy "Fried" Chicken

This recipe puts a healthy spin on a Southern favorite. It's also packed with selenium, a vitamin that boosts the production of disease-fighting antioxidants.

What You'll Need:

3 tbsp Dijon mustard2 tbsp grade B maple syrup2 tbsp peanut oil, divided1 tbsp fresh thyme, chopped3/4 tsp black pepper1/2 tsp salt, optional4 lb bone-in chicken pieces, skinless and fat-trimmed1 1/2 cups whole grain breadcrumbs

Cooking Instructions:

In a large bowl, mix Dijon mustard, maple syrup, 1 tbsp peanut oil, thyme, salt and pepper. Whisk until well-blended.

Dip chicken pieces in mixture until evenly coated on all sides.

Cover chicken and place in refrigerator for at least 30 minutes (up to 6 hours).

Preheat oven to 400 degrees. Place a wire rack over a large baking sheet to cook chicken.

Mix breadcrumbs and remaining peanut oil on the surface of a large plate. Dredge the meatier side of each chicken piece through the breadcrumb mixture.

Arrange pieces on wire rack, dredged side up. Bake for 35-40 minutes or until golden brown. Serve hot and enjoy!

More Tips

Here are some more tips for putting together exciting and healthy recipes:

Try new meats. Veal, lamb, and bison are ultra-lean and full of flavor.Add color to your recipes. A balanced diet should contain plenty of colorful fruits and vegetables. Take this opportunity to try new varieties of produce.Use whole-grain rice and pasta. Whole grain products provide plenty of fiber and keep blood sugar spikes to a minimum. Many dieters also find them to be heartier and more satisfying than regular white flour products

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