I’m a very healthy eater. But I only realize how much I don’t eat when I decide to not be healthy for a moment. Like today I got a to-go lunch. Usually I just get the sandwich or salad with a bottle of water and piece of fruit (if they’re not all gone) and go. There are also chips, soda, and cookies available. I never get them. But today I thought, “Why not, I am kinda hungry.” and got the chips. 230 calories a bag. Jeez. But then I realized that the salad is 130 calories and the dressing is 120. So I would’ve only had 250 calories for lunch otherwise. Maybe up to about 300 if you consider a small piece of fruit. But a meal should be around 500 calories. So that’s pretty low. I also didn’t really eat breakfast, either…
I just think it’s kinda sad that in order to get the adequate amount of calories in a to-go meal you need to eat unhealthy food.
I don’t have an ED nor do I fear calories or dislike my body. It’s just how I naturally am. As of recent, I’ve started to notice how often people eat snacks in class. I don’t really carry around snacks unless I feel like my blood sugar is kinda low. So I guess it all makes sense. In the cafeteria I usually eat way more than I would think I should. (Mostly healthy food.) But regardless, it’s gotta be okay considering my overall intake.
Maybe I should start tracking calories/nutrients again. Just to see where I’m at. Because for at least a month I’ve been able to see my ribs a little around my sternum and below my boobs. I would guess that most of it is due to muscle atrophy in those areas, considering how long it’s been since I’ve worked out consistently. (Sorry guys.) But I’m pretty sure my diet has something to do with it. It has to.
I guess I occupy myself too much to eat enough or something. But I’ll work on that. Because obviously I wanna stay healthy. I don’t want to be underweight. I don’t even know how much I weigh right now. Maybe I should find out…
Edit: Okay, seriously. I don’t have an ED or ED-like tendencies. Naturally and unconsciously being a light eater is not an eating disorder. If you think that’s all that constitutes an ED, you need to do some homework. I have absolutely no problem with eating. I look forward to eating meals, because I enjoy food. I don’t hate my body, I love my body. I’m not even self-conscious when I eat unhealthy food or don’t exercise 2 hours a day. Because it’s not a big deal. I just choose to and try to eat healthy. Because it’s good for my body and because I like it a lot better than unhealthy greasy salty gross food.
Also, when I mention having to eat unhealthy food to get the necessary amount of calories… I am talking about the options available at the to-go place in the cafeteria. If I don’t take the unhealthy options I’m limited to 250-300 calorie meals. That’s what I’m saying.
Damn.
We’ve got to shake the notion that fat free is the way to go… I can’t tell you how many egg white omelets I’ve eaten in my life, depriving myself of tons of nutrients. This reblog is dedicated to dreaamlive who asked me if she should be eating yolks - this is one of the best answers I could find. #crossfitcandy
Egg yolks are good!
Nutrients in a yolk: Egg yolks are jam packed with fat soluble nutrients these include: Vitamins A, D, E, K and carotenoids. These help you boost your immune system, keep your bones, teeth, and skin healthy, reduce the effects of diabetes, and help you reduce the risk of cancer.
Also: Yolks have loads of Zinc, Calcium, Folate and vitamin B12. All of which are super important for you.
But, but, but eggs are full of cholesterol! Cholesterol is needed in the body as it is the building block of hormones, also cholesterol helps repair damaged cells in the body. Cholesterol that comes from processed, super fatty food is bad for you, so don’t go out and eat tons of fried food. When it comes from this incredible egg it is not!
Additionally: Eating only egg whites can cause a biotin deficiency, biotin is the vitamin that gives us strong nails and beautiful hair!
In conclusion: EAT THE WHOLE EGG. It is only 70 calories for one XL egg. It is amazing for you. Tastes great. Now I am not saying go make yourself 20 eggs to make up for your lack of yolky days, but do not be afraid to incorporate into your diet.
I may have reblogged this before, but I’ll happily do it again. I always eat the whole egg unless I’ve already had two or three. If I feel like eating eggs again (especially when everything has gluten in the cafeteria) I get egg whites. That’s the only time I’ll ever get them, though. Whole eggs for the win!
Oh, and to add to the whole cholesterol argument. Cholesterol is a key component of cell membranes because it helps to keep them fluid even at low temperatures. Trust me. You don’t want your membranes to be rigid. So don’t worry about the cholesterol in eggs. You’ll be fine.
If you sleep 8 hours a day and you still feel tired… There must be something else going on. If you’re not sleeping 8 hours a day and feel tired, you may want to start sleeping 8 hours a night before you try some of these solutions. According to Dr. Oz, you should see changes immediately if you use the following tips.
- The Gluten-Iron Connection: Did you know that 25% of the population is sensitive to gluten? The typical symptoms of gluten sensitivity include gas, bloating, and constipation, but the “secret” sign is if you feel tired, rather than energized, after eating. As gluten passes through the intestines of a person sensitive to gluten, the intestinal cells become irritated. The damaged cells prevent the absorption of nutrients through the cilia, including iron which helps to transport oxygen around your body. To combat this, try going gluten-free for 21 days and add vitamin C into your diet (it helps absorb iron). If this solves your fatigue problem, you are gluten sensitive.
- Iodine: It runs the thyroid and revs up your metabolism but 1/3 of the population is deficient in iodine. Ironically, people used to be iodine deficient, so iodine was added to salt. But now that we’re trying to be so healthy we’re losing the iodine that comes with the salt we’re cutting out of our diets! You may have an iodine deficiency if you have trouble losing weight and are losing hair, especially on the outer 3rd of the eyebrows. If you go to your doctor and he/she says that you’re “normal”… then you can still improve to become “optimal”. The fix is obvious. Add more iodine to your diet. Seaweed is high in iodine, so if you like sushi you can iodine that way. Cranberries and dairy products also contain iodine. If you use salt in your cooking, make sure it’s iodized salt. (Don’t increase salt consumption.) Supplements are also available.
- The Liver: It’s a critical fatigue-fighting organ. It is called the powerhouse of the metabolism since it breaks down everything into energy and rids your body of toxins. If you weigh down your liver with toxins (i.e., junk food, alcohol) it becomes sluggish… and so do you. The fix? Cut out the toxins and drink dandelion tea twice a day. You may also be interested in trying Dr. Oz’s 3-Day Detox Cleanse, here.
- Testosterone: Cortisol (the stress hormone) and testosterone have an inverse relationship. As cortisol increases, testosterone decreases. We all know that stress does no good for the body, but what’s the significance of testosterone? Testosterone is most commonly known as a hormone of arousal, but it is actually critical for energy, stable emotions, it fights off “foggy brain” syndrome, and keeps fat off (and muscle on!). The easiest way to fix this… manage your stress. I know, easier said than done. But Dr. Oz has a trick for you that will only take 5 minutes out of your day—pranayama breathing. To do this sit in a comfortable position in a place where you can relax. Being sure to do “belly breathing”, block one nostril with the thumb. Take a nice deep breath. Then block the other nostril with your fingers. Take another deep breath and continue alternating blocking each nostril while doing your breathing… It may sound weird, but it works!
- Check Your Medicine Cabinet: These medicines can drain your energy!
- Statins: These drug lower cholesterol and interfere with the energy cycle at the level of mitochondria, stopping the process of cellular respiration so you can’t convert sugar into energy. This not only traps the fuel in your body but prevents you from using with it. Common symptoms associated with statin use include muscle aches and severe fatigue. If you can’t stop taking them, take 100mg of CoQ10 with your statin. It should help you feel more energized.
- Proton Pump Inhibitors: These include heart burn medications (such as Nexium and Prevacid) and can deplete the body of magnesium. Once again, avoid taking them if you don’t need to, but if you do… Take 400mg of magnesium each night and 2 DGL tablets with every meal if you don’t need PPIs.
- Birth Control Pills: Unfortunately, ladies, the pill could be the cause of your energy depletion, because the hormones being added to your body interfere with the manufacturing of free testosterone (see #4). It also interferes with progesterone, as well, which also drains energy. If you use the pill for contraception, consider using different forms of contraception instead of the pill. Dr. Oz highly recommends the copper IUD. It’s safe for all women and lasts 10 years.
(Source: healthylivingforyou)
75 Healthy Recipe Substitutions
From this article from The Greatist!
In Baking
1. Black beans for flour
Substituting a can of black beans (drained and rinsed) for flour in brownies is a great way to cut gluten while getting in an extra dose of protein— and they taste great.
2. Whole wheat flour for white flour
In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.
3. Unsweetened applesauce for sugar
Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While 1 cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack more than 770. Perfect for oatmeal raisin cookies.
4. Unsweetened applesauce for oil or butter
Don’t knock this one till you’ve tried it. The applesauce gives the right consistency and a hint of sweetness without all the fat of oil or butter. This works well in any sweet bread, like banana or zucchini, or in muffins (like in these low-fat blueberry muffins), including pre-boxed mixes.
5. Almond flour for wheat flour
This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor. Check out these classic butter cookies for a simple example.
6. Avocado puree for butter
They’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. Check out this recipe for an idea of the right proportions to use.
7. Brown rice cereal and flax meal for Rice Crispies
Brown puffed rice has the same texture as conventional white rice, but with half the calories. The flaxadds extra fiber, omega-3 fatty acids, and phytochemicals to the mix without changing the flavor.
8. Marshmallow Fluff for butter and sugar (in frosting)
Replacing the fat and sugar in frosting with marshmallow gets the desired consistency with fewer calories. While 2 tablespoons of Fluff has just 40 calories and 6 grams of sugar (and no fat!), the same amount of conventional frosting can pack up to 100 calories, 5 grams of fat, and 14 grams of sugar.
9. Natural peanut butter for reduced fat peanut butter
While it may appear better than traditional Skippy or Jiff, reduced fat peanut butter can actually have more sugar (and a doubly long list of artificial additives) than the original. Natural peanut butter (preferably unsalted) provides the same sweetness without chemical additives.
10. Vanilla for sugar
Cutting sugar in half and adding 1-2 teaspoons of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for 1 cup of sugar, that’s already almost 400 calories cut by leaving out ½ cup of sugar.
11. Mashed ripe bananas for fats
The creamy, thickening-power of mashed banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6.
12. Nut flours for flour
A word of caution: Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Many gluten-free blogs detail how to streamline nut-based baking. And while these flours are typically higher in calories and fat, they also have more fiber and protein.
13. Coconut flour for flour
High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes. Be careful, though— more than 1/4-1/2 cup, and the flour’s bitterness can take over.
14. Meringue for frosting
Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor.
15. Graham crackers for cookies (in pie crusts)
Who doesn’t love a fresh baked cookie-crust pie? But next time, refrain from the traditional sugar or Oreo cookie crust and grab the graham crackers. Reduced-fat graham cracker pack about half the calories of the more conventional options.
16. Evaporated skim milk for cream
It’s the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch.
17. Stevia for sugar
Natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. But watch the grocery bill, as this fashionable sweetener can also cost up to 5 times as much as granulated sugar.
18. Baby prunes for butter
In brownies and other dark baked goods, minced baby prunes make for a perfect butter substitute while cutting more than half the calories and fat.
19. Cacao Nibs for chocolate chips
Those chips? Yeah, they start out as cacao nibs— the roasted bits of cocoa beans that then get ground down and turned in to chocolate. These unprocessed (or at least less processed) treats cut down on the additives and added sugar in chocolate, while also delving out a healthy dose of antioxidants.
On the Stovetop
When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.
21. Quinoa for couscous
While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients— and they have almost the exact same texture.
22. Zucchini ribbons for pasta
Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling— simply sautee for a few minutes until soft.
23. Olive oil for butter
When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega 3 fatty acids.
24. Turnip mash for mashed potatoes
While 1 cup of mashed potatoes made with whole milk racks up about 180 calories (before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier version of the classic mash.
25. Grated steamed cauliflower for rice
Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.
26. Mashed cauliflower for mashed potatoes
Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference.
27. Rolled oats for breadcrumbs
While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.
28. Dry beans for canned beans
Canned beans are convenient, sure. But they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, the dried are even cheaper! It may take a little more work (some simple soaking and boiling), but this switch is still worth it.
29. Prosciutto or pancetta for bacon
Bacon is often the go-to for that smoky flavor in savory dishes (and in some sweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat per 2 slices, prosciutto (where 1 slice equals about 2 slices of bacon, size wise) has just 30 calories and 4 grams of fat per slice.
30. 2 egg whites for 1 whole egg
One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keeps 1-2 yolks for their rich vitamins A, E, D, and K content, but consider swapping the rest out.
31. Whole wheat pasta for regular pasta
Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).
32. Crushed flax or fiber cereal for bread crumbs
Crushing a fiber-rich cereal and mixing it with some herbs makes a lower-sodium substitution for traditional breadcrumbs.
33. White meat skinless poultry for dark meat poultry
The biggest chicken debate to date: white meat vs. dark meat? The white meat has it beat— lower in calories and fat, higher in protein and iron.
34. Olive oil spray for olive oil from the bottle
Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed!
35. Egg Beaters for egg yolks
A solid substitution for many egg dishes (like omelets or frittatas), this switch is especially rewarding in Hollandaise sauce. To get the richness of the yolk without all the added cholesterol, use an equal amount of Egg Beaters instead when blending up this classic sauce.
36. Bison for beef
Higher in B vitamins and lower in fat bison is a great substitute for the ol’ beefy standard (when available, of course).
37. Ground Turkey for ground beef
Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. A reminder: because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem.
38. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)
More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.
39. Coconut milk for cream
Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”— it doesn’t taste like the sweetened shredded kind!
40. Spaghetti squash for pasta
Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta.
In Sandwiches & Meals
41. Greek yogurt for sour cream
Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurtoffers an extra dose of lean protein.
42. Arugula, romaine, spinach, and/or kale for iceberg lettuce
All greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants. Sorry, iceberg’s just not cutting it anymore— go out and get some grown-up greens.
43. Pita for bread
One 4-inch whole-wheat pita runs around 80 calories and only 1 gram of fat (though there is some variation from brand to brand). Compare that to around 138 calories in 2 slices of whole-wheat bread.
44. Greek yogurt for mayo (in tuna/chicken salad)
Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical. Plus, this swap can save 60 calories and 8 grams of fat per ounce.
45. Plain Yogurt with Fresh Fruit for flavored yogurt
Pre-flavored yogurts often come packed with extra sugar. To skip the sugar rush without sacrificing flavor, opt for plain yogurt (or better yet, plain Greek yogurt) and add fresh fruit and/or honey/agave for a hint of sweetness.
46. Nutritional yeast for cheese
The taste and texture are a little bit different, but the creamy gooiness is pretty comparable. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring with less fat.
47. Lettuce leaves for tortilla wraps
It’s not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish.
48. Corn tortilla for flour tortilla
Half the calories and fat. ‘Nuff said.
49. Nuts for croutons (in salads)
Every salad needs that extra crunch. But rather than getting the extra carbs (and often fat and sodium) that come with croutons, try some lightly toasted slivered almonds, pecans, or walnuts.
50. Whole wheat bread for white bread
We’ve heard it all before. Whole grain wheat beats out processed white for a more complete nutrition profile as well as better flavor and texture.
51. Avocado mash for mayo
Half a mashed avocado is a great substitute for mayo on any sandwich. Both give some moisture, but avocado packs a big dose of vitamin E and cholesterol-checking monosaturated fat. And while a typical 2-tablespoon serving of mayonnaise has about 206 calories and 24 grams of fat, half an avocado has only 114 calories and 10.5 grams of fat.
52. Sliced tomatoes for tomato sauce (on pizza)
Cut out the extra sodium, sugar, and preservatives by replacing jarred tomato sauce with fresh sliced tomatoes. The texture is a bit different, but the flavor becomes much more vibrant and fresh!
53. Frozen or Fresh Fruits for canned fruit
Cut down on excess sugar and preservatives by choosing fresh or flash-frozen varieties.
For Snacks
54. Veggies for pita (as a dipping tool)
Forget the pita. Fresh veggies work as killer dippers with hummus and contain both fewer carbs and more vitamins.
55. Cauliflower puree for egg yolks (in deviled eggs)
For that devilish Southern favorite— deviled eggs— try replacing half the yolks in the filling with cauliflower puree. The taste remains the same, as does the texture, but without the extra dose of cholesterol.
56. Quinoa for oatmeal
Cooked with milk (cow, almond, hemp— whatever’s on hand) and some cinnamon, quinoa makes a great, protein-packed hot breakfast.
57. Edamame hummus for regular hummus
While hummus might look innocent from the sidelines, it’s on our list of potential dangerfoods, packed with more than 50 calories per 2 tablespoons. That’s why switching to an edamame-based hummus can help reduce the danger (read: fat and calories) while still providing a delicious dip.
58. Kale chips for potato chips
Who would’ve guessed that a leafy green could make such delicious chips? When lightly tossed in olive oil and seasoning (salt and pepper, paprika, or chili powder work well) and baked, these curly greens turn into a delightfully delicate crunchy snack with less fat than the classic fried potato chip.
59. Dark chocolate for M&Ms (in trail mix)
The problem with most trail mixes? They pack in the sugar-filled, candy-coated chocolate and dried fruit. Instead, make your own trail mix with unsalted nuts and dark chocolate bits (lower in sugar), which are high in free-radical-fighting flavonoids— a benefit that completely outweighs that candy-coated sweetness.
60. Popcorn for potato chips
Lower in calories and fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace those oily, super-salty potato chips. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan.
61. Steel-cut oatmeal for instant oatmeal
Chewy and a little crunchy, these guys are nothing like their instant oatmeal cousins. While rolled oats are— literally— rolled into a flat grain, steel cut oats are diced whole grains that maintain more of their fiber-rich shell. Rich in B vitamins, calcium, and protein, steel-cut oats also lack the added sugar that often comes with instant varieties.
62. Banana ice cream for ice cream
No milk, no cream, no sugar… but the same, delicious consistency. It’s simple: freeze bananas, then puree.
63. Sweet potato fries for French fries
Opting for sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamins A, C, and B6. Plus, it cuts out roughly 20 grams of carbohydrates per 1-cup serving. Just don’t overdo it!
64. Frozen Yogurt for Ice Cream
Picking frozen yogurt over ice cream can help cut down fat content!
For Condiments & Seasonings
65. Low-fat cottage cheese for sour cream
They both add a creamy texture to many dishes, but sour cream is packed with fat while low-fat cottage cheese is packed with protein.
66. Pureed fruit for syrup
Both sweeten flapjacks or a nice whole-wheat waffle, but pureed fruit warmed on the stovetop with a bit of honey packs much less sugar than classic maple. Plus it adds a larger dose of antioxidants and vitamins.
67. Herbs or citrus juice for salt
You heard it here first: food doesn’t need to be salted to taste good! Fresh herbs and citrus juice can provide just as much flavor without the added risks of high sodium content.
68. Garlic powder for salt
Just like fresh herbs, garlic powder can provide a flavorful-punch without adding sodium. A word of warning, though: don’t mistake garlic powder for garlic salt.
69. Low-sodium soy sauce for standard soy sauce
The taste is virtually the same, but choosing a low- or reduced-sodium variety can cut out about X grams of sodium per serving!
70. Homemade salad dressing for bottled dressing
By making dressing from scratch at home, it’s easy to cut out the added sugar, sodium, and preservatives typically found in pre-made dressings. Try mixing vinegar or lemonjuice and oil in a 2:1 ratio and flavoring with spices like rosemary, thyme, oregano, and pepper!
For Drinks
71. Seltzer water with citrus slice instead of soda
Instead of sugary sodas, opt for a glass of sparkling water with a few slices of citrus— grapefruit, lime, orange, and lemon all work well— for a little extra flavor.
72. Skim milk for whole or 2% milk
Fewer calories and fat with the same amount of protein makes this switch well worth it.
73. Cinnamon for cream and sugar (in coffee)
Cutting out the cream and sugar in favor of a sprinkle of cinnamon can cut up to 70 calories per cup. Plus, cinnamon can boost metabolism.
74. Unsweetened iced tea for juice or bottled teas
While delicious and convenient, bottled teas, juices, and sports drinks are packed with sugar and calories. When in the mood for something icy with a little flavor, opt for a homebrewed, unsweetened iced tea.
75. Americano for latte
Just by cutting the milk out of that daily latte in favor of hot water, the calorie count drops by more than 150. It’s a smart switch, especially by the 4th or 5th cup.
There’s even more at The Greatist!
Both are omega-3 supplements. Both recommend two soft gels a day. Are you serious bro? Look how huge the one on the right is! Damn!
Sultan, broccoli, and yellow bell pepper stir-fry. Doesn’t look like much, but I’m satisfied after eating it. Not full. Full means it was too much. At any rate, I’ll probably eat something else after my night class. #food #fit #healthy #nutrition #college #cafeteria #sultan #protein #broccoli #green #yellow #veggies #pepper #asian #satisfied
If you have any issues with overeating, consuming more veggies should help you!
(Source: vdanutrition.com)
- Coriander: This spice is great for relieving stuffy noses and scratchy coughs. Just brown 4 T of coriander seeds in a pan, then boil in four cups of water with four generous chunks of raw ginger. Reduce to 2 cups of liquid, strain, and drink.
- Oil: If you’re running a fever massage a drop of lemon or tea-tree oil onto your chest and temples, or pour some into your bath.
- Garlic: Fresh garlic is great for cold symptoms such as sore throat. You can either bite into a clove or thinly slice three into a pan with 2 cups of milk, simmer on low heat for 20 minutes, cool, and drink up. (With your nose plugged, perhaps!) If that doesn’t work for you, you might also consider eating something garlicy such as sauteed kale with garlic.
- Vitamins: Make sure you’re eating foods that are high in vitamin C, bioflavonoids, and zinc, such as citrus fruits, broccoli, oysters, and apricots. These nutrients serve as antioxidants that will keep your immune system strong.
You can find more tips like this from neurosurgeon and founder of the American Holistic Medicine Association Dr. C. Norman Shealy’s book, “The Healing Remedies Sourcebook”.
(Source: healthylivingforyou)
- If you don’t think they’ll be supportive, sit them down while you’re all in neutral moods. If you have siblings, have them in on it and on your side if possible. Don’t ambush them, or attack their cooking or anything like that. Explain the health reasons above the “looks” reasons you want to eat better (ie, having more energy, less chance to get a disease that runs in the family, etc). Mention the nastiness that comes in a certain food you want to avoid.
- The more people in the family interested in eating healthier, the more healthy food will be bought. Get everyone involved!
- Ask to help make the grocery list or come to the grocery store.
- Offer to cook once or twice a week as long as you can pick what the food is. This is a great way to get more healthy food in the house (leftover ingredients and leftover meals) and it gets your family trying new kinds of foods. They’ll learn that healthy food can be delicious too!
- Research and explain why you want one food instead of another. Your parents may not know why brown rice is better than white - or why whole wheat is better than white bread.
- Start small. Don’t demand 100 bucks in health food right off the bat. They don’t know that you’re gonna eat it all! Start off with healthier alternatives (ie, light string cheese instead of full fat, organic apples instead of regular, quinoa instead of rice, whole wheat bread instead of white) and go from there. You’re more likely to stick with the healthy lifestyle this way anyway.
- If money is an issue, try to find coupons online or in the mail for the things you want. Often if you write to the company that makes the product you like, they’ll send coupons or free samples back.
- Be prepared to get less than you wanted. Remember that they’re still your parents, and its still their house and their money. It may not make sense to buy unhealthy food when there healthy options available, but in the end its up to them. If the answer is no, or way less than you wanted, try to ask for a small part of a cabinet or pantry. When you have some extra cash (or when you get a job) stash your food there. Keep it easily accessible and away from everyone else food so it doesn’t get lost behind the junk.
Protein! Why it’s important:
- Helps with weight loss - Protein helps you stay fuller for longer.
- Amino acid source - Your body can’t produce some essential amino acids, so you need to get them through your diet (via protein!)
Sources
Vegan Options:
- Tofu - Low in calories and fat. High in protein.
- Beans - Quinoa (“keen-wah”) and edamame higher in protein than say, kidney beans (more on beans and their protein content here). Beans are a great alternative to meat, especially because they’re so much lower in fat.
- Tempeh - If you don’t know what tempeh is, it’s basically soy in a cake-like form. It has a different flavor and texture from tofu. It’s high in calcium and protein.
- Almonds - almonds alone aren’t enough protein for your diet, but they’re great for snacks.
Other Options:
- Beef - Grass-fed beef has more fatty acids and nutrients. It’s also healthier to eat than factory-raised beef. Stick with a lean beef.
- Pork Tenderloin - Much lower in fat than beef.
- Chicken - Organic chicken is extremely lean and has more essential fatty acids than factory raised chicken.
- Wild salmon - Eat only wild salmon. Farm-raised salmon can be diseased, contain high levels of toxins and mercury, and are not as rich in omega-3 fatty acids.
- Tuna fish
- Eggs - Although egg whites are leaner, whole eggs are great for you too! Eating whole eggs are as natural as eggs come and are high in nutrients.
- Non-fat Greek Yogurt - Stay away from the flavored ones/regular yogurt. They’re extremely high in sugar. Greek yogurt is really high protein and good fats. It also has much less sugar/carbohydrates. Eat them with pureed/mashed fruit instead of the fruit mix-ins that might come with it.
- Milk - Skim, soy, and almond milk are high in protein and low in fat. Milk can also be a great source of calcium.
All this information came from Mark’s Daily Apple. It’s a great site for info on fitness and eating clean.
Check out Eatmoreof for more tips on how to get healthy foods into your diet!
As a fitblr I often see people talking about egg whites and how great they are and how bad egg yolks are. NO. It breaks my heart to think of all the nutrients of the egg yolk being discarded into eggy heaven.
Egg yolks are good!
Nutrients in a yolk: Egg yolks are jam packed with fat soluble nutrients these include: Vitamins A, D, E, K and carotenoids. These help you boost your immune system, keep your bones, teeth, and skin healthy, reduce the effects of diabetes, and help you reduce the risk of cancer.
Also: Yolks have loads of Zinc, Calcium, Folate and vitamin B12. All of which are super important for you.
But, but, but eggs are full of cholesterol! Yes, but you need this cholesterol! Cholesterol is needed in the body as it is the building block of hormones, also cholesterol helps repair damaged cells in the body. Cholesterol that comes from processed, super fatty food is bad for you, so don’t go out and eat tons of fried food. When it comes from this incredible egg it is not!
Additionally: Eating only egg whites can cause a biotin deficiency, biotin is the vitamin that gives us strong nails and beautiful hair!
In conclusion: EAT THE WHOLE EGG. It is only 70 calories for one XL egg. It is amazing for you. Tastes great. Now I am not saying go make yourself 20 eggs to make up for your lack of yolky days, but do not be afraid to incorporate into your diet.
Peanut Facts:
- The peanut is not a nut, but a legume related to beans and lentils.
- Peanuts have more protein, niacin, folate and phytosterols than any nut.
- Peanuts have a higher antioxidant capacity over grapes, Concord grape juice, green tea, tomatoes, spinach, broccoli, carrots and many more.
- Peanuts and peanut butter contain over 30 essential nutrients and phytonutrients.Peanuts are naturally cholesterol-free.
