Tag Archives: #diet

Healthier Holiday Meals: Trim the Fat to Stay on Point this Holiday Season!

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Usually during the holiday seasons we are bombarded with candy, baked goods, holiday parties laden with fattening comfort foods, and combined with cold weather that makes most people less active, we are in a dieter’s nightmare. Come January 1st everyone is looking to get back on their healthy tracks and get back into shape and work off all of those indulgent foods, but what if we never fell into the Holiday food trap? There are ways to make those comfort foods that you love, but just make them healthier and equally as good (if not tastier!). Get the scoop and the fixes here on Amerikanki.com

Yours in Good Health

B

Organic Veg

Can You Live Off of Soup Alone?

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There are so many different soup “diets” talked about, and people make claims of losing tons of weight and maintaining the weight loss by basically only eating soup. I’ve been asked if this is healthy, and if you truly can live off of a diet like this without missing any key nutrients and vitamins.

The Scoop on Soup:

Honestly? My first thought was, no way can you hit all of your nutritional needs by eating solely soup. But then I actually started reading up on a few of these diets, the soups they suggest for all meals, and many of them suggest different soups for fast weight loss, and then maintenance. The theory is that you are getting nutrients and electrolytes from various vegetables, proteins in the form of meats, tofu, etc., along with fiber from the veggies and grains (that you can add once you get to the maintenance phase). And you are taking in fluids, so part of your daily water intake, while you are getting your nutrition from food; their theory is that soup is “one stop shopping” for nutrition in a bowl, which it can be.  But, you need to remember that just like any foods, soups can be healthy because they can be filled with vegetables and lean proteins…but they can also be really high in sodium (salt) content, have heavy fats and creams in them, and be light on vegetables.

The key to a healthy diet is getting varied vitamins and nutrients through your food, and as much as I hate to admit it, humans are creatures of habit, so if we like something (i.e. a certain food) we will tend to eat it more frequently….if you do that with this soup diet, like eating chicken soup morning for every meal, you could be missing some major parts of your diet.

Fresh ramen made from scratch

Fresh ramen made from scratch

You really need to make you own soups; store-bought tend to be high in sodium and fats (from butter or dairy), and if you make your own from scratch, you can control the ingredients and know exactly how healthy and fresh your ingredients are. For example, I don’t eat pre-prepared soups with meat in them, I have no idea where that meat came from, but I can pretty much guarantee that it is not antibiotic and hormone free, so in making your own soup, you will know the source of all your ingredients, which is a great feeling. We made some amazing ramen from scratch incorporating spinach, mushrooms, corn, bamboo, bean sprouts, garlic, fresh noodles, poached eggs, and non-GMO non-MSG Miso (soy paste); we hit most of our major food groups, so it was a pretty well-rounded meal, low on sodium, and literally 1/10th the fat and calories of the ramen in a package! I could eat that every day, but you need to remember to change-up your diet and the soups so that you are getting varied veggies (for different vitamins and nutrients), proteins, grains, and fruits.

It is tough to get key nutrients like calcium and vitamin D through soups, plus many of the other nutrients in the fruits and veggies can cook off when making the soups. I would get bored with eating soup three times a day (seriously, soup for breakfast too? I think putting my morning smoothie in a bowl could count as breakfast soup, right?); wouldn’t you want to just bite into a sandwich or chew on some roughage at some point? But hey, that’s just me!

If you are able to change-up your diet, learn what your nutritional needs are, meet them, and you don’t get bored, I think that it is a valid diet option for someone who might normally not eat a well-balanced, healthy diet. It is labor intensive (making soups all the time), and I would have a tough time sticking to it, but if you really love soup, and are committed to hitting all of your dietary needs by switching up your soup bases (veggies, proteins, and grains), then have at it!

Yours in Good Health

B

Is Quorn Really Healthy?

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Many people ask me about Quorn™ and whether I think it’s healthy or not. The first time I heard about it, I had no idea what the person was talking about and had to do some research. Once I looked into it, and started asking around, I realized it is much more popular than I had imagined, and it kind of made me feel like I was living under a rock. I was a little shocked at all the controversy here in the US over this mycoprotein meat substitute though.

from www.quorn.com

from www.quorn.com

What is Quorn™?

Quorn™ is a meat substitute that is a mycoprotein (which merely means it’s a protein from a fungus: think mushrooms). These mycoproteins were first cultivated in the 1950’s-60’s for animal and human feeding, in case there was a shortage of protein availability (I have no idea why this was a huge concern, but apparently it was in some circles.) Thus, the process was created, and proteins were derived from fungus, but it is a created biomass, so it isn’t actually grown in nature, it is created in a lab. The fungus that Quorn™ is made form is not actually a mushroom per say, but it is of the same genus, and it is fermented through a patented technique, and Quorn™ is made. Quorn™ is a high protein, low-fat, low-calorie, and high fiber alternative to meat, that supposedly has the same texture, and similar taste to meat (I haven’t eaten it, but all meats taste differently, so I’m not too sure about that claim.) The Quorn™ product was first sold in the UK in the early 1990’s, the rest of the EU in the late 1990’s, and came to the US in the early 2000’s. Currently you can buy Quorn™ in specialty made food items, or just frozen as itself in which you can add it to your own meals in place of meat.

What is the controversy?

There were three main issues that came to pass when Quorn™ hit the market: it was claiming to be “a mushroom based product”, it was also claiming to be vegetarian but used non-free range eggs (AKA battery eggs) in processing, and there were fears it would cause allergic reactions. The mushroom base allegations, were legitimate in that the proteins are created from a fungus that is not a mushroom, technically, but who wants to read “this is a fungus based product” on their food? I wouldn’t reach for that first, I will be honest with you. But, Quorn™ changed it’s labeling to remove that statement altogether, and it is not described anywhere on the Quorn™ website what it is actually created from (which is in no way a negative, just an interesting side note.) The Quorn™ company worked with the Vegetarian Society to start using free-range eggs, and obtain their seal of vegetarian approval, so while it is not vegan (some products also contain milk), it is considered a vegetarian product. The final claim about allergies, was truly unfounded; there was one asthma attack related to the product, but there are many other products on the market with a much higher allergic reaction rate, such as soy, wheat, etc. Besides the Vegetarian Society, the other claims were made by a competitor in the market, so while they may have had some merit, it was more to give negative press to the product.

Final Verdict?

I have never eaten Quorn™, but I do know many people who do, as an alternative to meat and to decrease their fat and calories in meals. Personally, I stick to lean meats and vegetarian meals, I don’t usually even add tofu to meals because I get protein in other ways, but I think that it is a viable alternative for vegetarians looking to add more protein and for those looking to cut calories. I try to eat a clean diet that is minimally processed, and Quorn™ is clearly a lab created processed food, however, this is something that can be very effective to help with calorie reduction in dieting or for adding lean proteins on the go (if you don’t have time to prepare meals, the high protein pre-packaged ones seem pretty easy.) While I don’t consider it an option or me, I think it is a “healthier” alternative for  those who eat a high fat, high cholesterol diet and are looking to decrease fat and calorie intake. If you eat Quorn™ as a staple, give some  feedback for the rest of the readers!

Yours in Good Health

B

Go Nuts Today…and Every Other Day Too!

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For ages the adage has always been “an apple a day keeps the doctor away” but a couple of recent studies from Harvard may make us all rethink that saying! Of course, if you have a nut allergy, you can disregard all of this information…because eats nuts will certainly send you right TO the doctor and ostensibly shorten your life span altogether!

How can Nuts Improve your Overall Health?

The studies showed that nut eaters (and for these studies peanuts were considered nuts, even though they are actually legumes, and part of the bean family) who had at least a serving of nuts every day, were much less likely to die of cancer (in general), respiratory disease, and cardiac (heart) disease. And they found that over the 30+ years that the studies were being done, daily nut eaters had a 20% reduced risk of dying than those who did not eat nuts every day. This data came from, as stated earlier, an over 30 year research study assessing the nutritional and health status of over 120,000 Nurses and Physicians starting in 1980. A different study found that eating nuts actually helps to decrease the amount of Low Density Lipoproteins (LDLs) which are also known as the “bad” cholesterol, along with lowering your blood pressure and your blood pressure in response to stressful situations. Eating nuts actually helps to protect your heart by decreasing the circulating bad cholesterol, and decreasing your inflammatory response, which can cause plaques to build up and lead to heart attacks or long-term cardiac disease.

NutsNuts are High in Fat and Fat is Bad?

The studies actually found that people who tend to eat more nuts, had lower incidences of gaining weight during the study periods, because nuts are a perfect blend of protein and fiber which helps to delay absorption and makes you feel full longer. So, as long as you stick to a serving of nuts a day, and try to stick to the unsalted version, you shouldn’t see any weight gain, and the health benefits are astounding! The studies found that all nuts are beneficial, so no nut is considered better than another. So feel good about adding nuts to salads, eating them plain as a snack, putting nut butter on an English muffin/bagel for breakfast (ditch the cream cheese or butter), and try making nut crusted proteins (i.e. chicken or fish) as your main dish for dinner to super protein boost your meals!

Yours in Good Health

B

Why Baking from “Scratch” is Key this Holiday Season

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I know that it seems like our weekends are filled with holiday parties with friends, family, or at work.  On top of that there is shopping to do, possible holiday travel to plan, and the list goes on and on.  But, inevitably, there will be some cooking or baking that you need to do either as a guest or a host, and I know with limited time it seems like purchasing pre-made or ready to be made (i.e. pre-made mixes) are the winners choice, but are they really?

Just some food for thought (pun totally intended):

Let’s use a box of yellow cake mix as an example, if you were to purchase a $3.45 box of cake mix (that makes one serving and you still need to purchase eggs and oil to make the cake mix into a cake) you get ingredients of: wheat starch, salt, dextrose, Polyglycerols Esters of Fatty Acids, partially hydrogenated soybean oils, maltodextrin, cellulose, artificial flavors, xanthan gum…..and the list goes on.

Standard cake mix

Standard cake mix

If we were to purchase our own flour ($2.46), baking powder ($1.89), and sugar ($2.35) our dry goods would cost a total of:  $6.70.  The ingredients you get for flour: enriched unbleached flour, baking soda: sodium bicarbonate and corn starch, sugar: pure sugar cane.

The winner for price?  It seems worth it to buy everything separately….a little more up front, but you can make more cakes (or whatever you choose to do with those extra dry goods). If we used all our dry product, we have at least 4 cakes worth of dry goods, so its about $1.68/cake. But the real winning point for me? The ingredients! When you bake at home, you know what you are putting into your cake, it may not be the fluffiest or most delicious cake anyone has ever had (on the other hand, it totally might be!) but you know that you made it yourself, which people tend to really appreciate, and you know that the ingredients you used were clean and with as few fillers as possible.

cake from scratch

cake from scratch- all organic!

The winner for time?  Per the directions on a yellow cake mix box, it will take 3 minutes of prep time and 28 minutes (approx) of baking time. For a classic yellow cake from scratch, it will take you 15 minutes of prep time and 25 minutes to bake. It’s basically a wash!

Think about it: we all are trying to be healthier, economically savvy, and all in the limited amount of time we have to spare, so why not make something from scratch that you can feel good about eating yourself, feeding your children, and others because you know what went into it. Plus, it takes no more time than baking from a box. I will tell you, I would rather feast on an ugly looking cake made with clean products rather than one filled with preservatives and other man-made things ANY day!

Yours in Good Health

B

Eat Pure, Feel Pure: Purely Elizabeth

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I’ve had a rough week, and when I have a rough week, I tend to look at myself and my life, do my best to fix the source of the problem, or remove it from my life altogether.  I tend to do my best thinking when I am running, hiking, or walking the dogs, times when I can be alone with my thoughts and in nature without anything else to enter my brain. And while some people eat “comfort” foods, go shopping, do something crazy with their appearance,  once I get out of my brain, I re-focus on being healthy.  So, I go to my favorite health food store, stock up on organic foods, and try a new product to introduce into my life. This recent bout of stress brought a new product and a new company into my life that I wanted to share with you all: Purely Elizabeth.

What is Purely Elizabeth?

It is a company that was started by a holistic nutrition counselor, who has always been a healthy eater, but wanted to learn how to make the same baked good that she enjoyed as a child made out of pure, organic, and nutritional ingredients. The products are filled with alternative grains and super foods, and they are free of dairy, sugar, wheat, and gluten, plus they are minimally processed.

I picked up the Pumpkin Fig granola, which is made with organic quinoa (added protein), amaranth (high in b vitamins and amino acids), chia seeds (omega-3 fatty acids, fiber, and antioxidants), and coconut oil (with medium chain fatty acids for fast energy along with antiviral and antimicrobial properties). The oats used are organic, the granola and all of the products are processed the least amount possible, and it is delicious!

Purely Elizabeth is Purely delicious and nutritious!

Purely Elizabeth is Purely delicious and nutritious!

The company bases all products off of the premise that there is a direct connection between what you eat and how you feel. Your body responds positively to the healthy food you put in it to fuel it, which is totally true. You feel better when you eat healthier, drink plenty of fresh water, and exercise.  For one, I’m pretty excited that my recent reinvigoration and refocus on my stress-free life and health has brought me to Purely Elizabeth! Plus, I loved the Pumpkin Fig so much I have picked up some of the other granola flavors (Blueberry Hemp, which I can’t wait to try) and I have also ordered some of their oatmeal flavors!

Check out the website to see what local stores sell their products, and learn more about this amazing company that gives back to the community to teach about nutrition and healthy lifestyles, and supports non-profits that support the education of nutrition! So by purchasing Purely Elizabeth, you’re doing something good for your body AND for society.

Yours in Good Health

B

Get your Sprout on!

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Bean sprouts have all sorts of benefits as a source of food, and a food you can really feel good about eating! There are all sorts of sprouts too: mung, sunflower, lentil, alfalfa, etc. which are all equally healthy for you, and really should be a mainstay of your diet. I try to get them into my diet as much as possible, and eat full sprout salads a few times a week because of their amino acids, proteins, vitamins and minerals.

My favorite mix of Bean Sprouts

My favorite mix of Bean Sprouts

Why are Sprouts so good for you?

They are low in calories, around 31 calories in 1 whole cup of raw sprouted beans (one serving size), and very low in fat, almost 0.2g.  With 3.2g of protein, which is 11% of your recommended daily amount (RDA), available and around 2g of fiber (8% RDA),they have a decent potassium content (4% RDA) , while being low in sodium, and contain 22% of your RDA of Vitamin C. These sprouts are truly a dieters dream; they fill you up with their fiber content, and you stay full longer because they have protein in them to keep you satiated.

Putting a few different types of bean sprouts together in a salad is awesome because you can get such a great mix of flavors, and power packed with nutrition. They can have more crunch, if you want to eat them raw, or softer if you want to steam or cook them, and you can also mix raw and cooked together, along with adding some other veggies to mix up flavors and add even more nutrition.  My favorites? A mix of alfalfa, sunflower, garbanzos, red lentils, green lentils, radish, peas, and azuki. I love the mixture of flavors, and I eat them sprouted raw!

They are versatile, filled with flavor, and packed with nutrition, all while low on fat and calories, and I see no downside to adding more to your diet….and I bet you will see some benefits and feel better!

Yours in Good Health

B

 

A few reasons Pumpkin is a True Super Food!

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I love summer, and I always get really bummed when the weather starts to cool off, and I know that Fall will be here…and then the dreaded winter. I digress. The fall can be such a great time and some of my most favorite foods are available: Macintosh apples, apple cider, pumpkins, and tons of different squashes pop up at my local farms. I love pumpkin baked goods, but I don’t like fake pumpkin, so I get really excited when sugar pumpkins are available so I can roast them and use fresh pumpkin in my recipes and get all of the nutritional benefits! Pumpkins aren’t only pretty and yummy, they really are good for you.

What makes Pumpkin a Super Food?

For one thing, it is low in calories: 49 calories in a cup of pumpkin, which also contains 3 grams of fiber, 2 grams of protein, and lots of vitamins and nutrients!  One serving of pumpkin contains almost double the recommended daily dose of beta-carotene, also known as Vitamin A, which can help to prevent free radicals (presumable prevent certain types of cancer), improve eye sight/vision, tighten skin (or prevent wrinkles), and also protect against heart disease. They are also rich in Zinc, Magnesium, Calcium, Folate, Vitamin C, and Potassium (way more than bananas which can help to replace electrolytes lost during workouts.)

That whopping dose of fiber can help to make you feel fuller faster, and with lower calories in the pumpkin, it can also help with weight loss.  That much fiber can also help keep your bowels more regular (if you are in need of that!)

One of the amino acids present in pumpkins, and pumpkin seeds, can boost your serotonin. Serotonin is the neurotransmitter that improves your mood and makes you feel happier. Maybe there is some reason I feel like I am a pumpkin addict: it makes me happy! I do feel like people who like pumpkin go pumpkin crazy as soon as it’s available, and maybe there is some science to that.

How to Roast Your Own?

pumpkin collageIt couldn’t be easier:

1.  Get a sugar pumpkin and wash the outside to remove all dirt.

2. Cut your pumpkin in half.

3. Scoop out the seeds and inside strings with a spoon. You can save the seeds, dry them and roast them separately or just toss them.

4. Flip the pumpkins so the skin side is up, and poke a few fork holes in the skin to allow steam to escape when roasting and roast in your oven, in a roasting pan, for around 45-50 minutes on 375F.

When they are done roasting, let them cool, and the pumpkin flesh should be really soft and scoop right out. You can add this to any dish that calls for canned pumpkin in the same amount, and just add your own spices.  It is SO easy, and so much better tasting, plus there are no preservatives…I see no negatives!

So feel good about it, go get your pumpkin on, and feel good about indulging in Fall’s favorite Super Food!

Yours in Good Health

B

Some foods you THINK are good for you, but they aren’t!

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I think we all know to lay off the Crisco, use less added fats to meals, and steer clear of processed foods as much as we can, but there are some foods that are touted (and erroneously labeled) as “healthy” that really aren’t all that good for you!  Have you fallen victim to any of these?

1. Juice:

Fruit juice, even if made from real fruit and not from concentrate, is full of sugar, and you are losing many of the vitamins and almost all of the fiber from the fruit which is one of the best parts for you.  If you make your own juice, you are all set, but almost all store-bought juices are not good for you.

2. Fish:

So, please do not get me wrong, I LOVE fish and the omega 3’s, 6’s, and 9’s that you get from fish are so great for you, the problem, just like when buying meat, is the source of the fish. When fish are farmed, there are heavy loads of antibiotics added to the water that they live in because so many fish are corralled in the farms, so to keep them healthy in less than optimal settings, they pump in antibiotics to keep them healthy, but we end up ingesting them when we eat the meat of the fish! Make sure to get wild fish and fish that are low in mercury.

3. Gluten-free:

If you have a gluten allergy, gluten-free snacks, breads, etc are the best thing that has ever happened to you, because you can finally purchase gluten-free staples for your diet which is awesome! For those of us who can tolerate gluten, make sure to read those labels; the gluten-free snacks may be highly processed and have lots of extra sugars to make it up for the lack of gluten in the products.

4. Granola/Granola Bars:

Not all granola is bad for you, but many of the commercial granolas have extra sugar and fats added, along with chocolate and other candies to make them taste yummier, whereas that all offsets the whole grain goodness and oats that is the basis of all granola. Make sure to read the labels and see what is added besides the whole grains, and see if any dried fruits have sugar-coating.  The best bet? Make your own!

veggie chips

5. Veggie Chips:

People tend to eat veggie chips thinking that they are eating a much better snack than regular potato chips, but unfortunately most of the brands of veggie chips that were tested were found to have a primarily potato base with small amounts of vegetable powder added as a supplement. I guess they are better for you than potato chips but they are not much better for you and they will certainly not help to loosen your belt loops at all!

6. Muffins

I have always said that muffins are just breakfast cake treats.  Even if you get a high fiber, all wheat/whole grain muffin, it is fiber/grains added to cake batter.  They may taste yummy and seem to good to be healthy, because they are! They are not low in fat or calories and you are better off grabbing some fruit, a smoothie, or oatmeal to start your day  rather than munching on a muffin.

7. Yogurt covered dried fruits:

Yogurt covered raisins are so yummy because the “yogurt” is actually dried milk with added fats and sugars to make them tasty. So, while you may be getting some nutrition from the dried fruit itself, that thick coat of yogurt more than offsets all of the goodness of this snack.  You are better suited just having some dried (or fresh) fruits, and adding them to your favorite yogurt, it won’t taste the same, but your body will appreciate the nutrition!

8. Vitamin/nutrient beverages: 

They are filled with sugars! Yes they do have essential vitamins and nutrients added, but the sugars added are pretty significant and that adds loads of calories to your day.  If you do really want one of these beverages, cut it with water to a 50/50 mixture and you will still be getting some sweet and some of the vitamins/nutrients but with way fewer calories and with more water!

Really the key is to read labels, not the packaging, and don’t be fooled by new trends! And follow that golden rule that if something seems too good to be true, it probably is; so stick to foods on labels you can pronounce and actually know what they are, it usually means the foods are less processed and better for you!

Yours in Good Health

B

 

Eat for Exercise: Nutrition is the key to success

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It is kind of true “you are what you eat” especially when it comes to pushing yourself with exercise. I have many people that have joined me on the exercise challenges in the past few months, and I made comments about certain workout days being rougher due to poor diet the day before and that always brought on a slew of questions wanting me to clarify further, so I thought I would! Plus, it is crucial to eat correctly when pushing yourself physically, so that your body can work optimally, otherwise you put yourself at risk for overtraining and getting hurt or sick.

What should I focus on?

There are a few different schools of thought, and it does truly depend on your goals of working out.  For example, if you are looking to build large amounts of muscle, you will need to significantly increase your protein intake (lean proteins).  But, if you are someone who is doing a workout challenge, and the goal is to tone up and perhaps slim down, you want to focus more on endurance, so that your body is able to keep up the intensity with exercise, and you aren’t starving all of the time, but you are eating clean and healthy to maybe lose a few extra pounds.

You should start your day out right, whether you eat breakfast or drink it (in smoothie form) you really should include oatmeal: it is a complex carbohydrate that is full of fiber, so it is slow for your body to digest, and it helps keep your blood sugar at a steady level, so you don’t get a sugar crash, and it will help keep up your stamina for the day. So either eat oatmeal in the morning with some fruit OR add it to your smoothie. Smoothies are great because you can get your calcium from dairy, carbs from oatmeal, and your daily fruits all in one meal!

Oats, Flax, and Chia (all parts of my morning smoothie)

Oats, Flax, and Chia (all parts of my morning smoothie)

For a snack, eat either nuts or peanut butter, almond butter, etc to boost protein and despite a high fat content, it is good for you because it gives you the energy you need, satiates your hunger, and also gives you that boost of protein power. I like to eat peanut butter on celery or carrots to get my vitamins and nutrients from the vegetables and also get that extra bit of protein. You can also make a trail mix with dried fruits and nuts to boost your energy and get in some endurance boosting proteins.

Your lunch and dinners should consist of vegetables and lean proteins. Honestly, for people on the go, the Bolthouse Farms Protein shakes are a great alternative (the salted caramel latte is my FAVORITE), and what I normally drink for lunch; at work I rarely have time for a sit down meal so they help me to get my protein and a bunch of nutrients on the go!

The vegetables that help to boost your stamina are: red beets (I really don’t like them, but they have been shown to increase your muscle stamina), spinach (filled with fiber, vitamin A, vitamin C, and  calcium), green cabbage (filled with phytonutrients that fight off free radicals and help heal damage), watercress (full of Vitamin A, B, C, Iron, magnesium, and calcium), and pumpkin (has anti-inflammatory effects to soothe those hard worked muscles and fiber filled). But truly, as long as you get your favorite veggies in, and they aren’t laden with butter (use extra virgin olive oil instead), your body will be happy.

Lean proteins should also be included in your diet: fish (shellfish and regular swimming fish), chicken, quinoa, chia seeds, and beans. If you are looking to boost muscle mass, you can always eat your proteins atop a protein, like eating some black beans, and maybe using the alternative of a bed of quinoa instead of rice.

You should be getting carbohydrates from your veggies, remembering that the more colorful your plate, the more vitamins and nutrients you are getting, which is good for you! And, of course you can eat breads, but make sure that they are whole grains and eat veggies with your carbs (think toast with some avocado atop it for breakfast!)

The cleaner your diet, with more protein the night before your hard workouts, along with your 2 liters of water throughout the day, your body will feel strong, you will feel good about yourself, and you will have the stamina and endurance to get through your hard workouts. Eating things that are high in fats will not make you feel good, and your workouts will reflect that….that being said, everyone has a cheat day on their diet, just make sure to use those cheats sparingly and your body will thank you!!

P.S. Don’t forget to join the June Exercise Challenge on Facebook!

Yours in Good Health

B