Calcium Boosting Tips

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What is calcium? 
Calcium is the most essential nutrient when it comes to bone health. Calcium is important for overall health. Almost every cell in our body uses calcium in some way. Some areas where our bodies use calcium is in our nervous system, muscles, heart and bone. Our bones store calcium in addition to providing support for our bodies. As we age, we absorb less and less calcium from our diet, causing our bodies to take more and more calcium from our bones. Over time this aging process can cause or contribute to osteopenia or osteoporosis.

Here are a few tips to boost your calcium:

  • Drink an 8-ounce glass of milk with your meal. Fat-free and low-fat milk have the same amount of calcium as whole milk.
  • Add low-fat or fat-free milk to coffee or tea.
  • Make oatmeal with milk instead of water.
  • Eat 1 cup of low-fat or fat-free yogurt with fruit for breakfast or a snack.
  • Melt low-fat or fat-free cheese on a whole-grain bagel, tortilla or English muffin.

 
High Calcium Foods
1 cup or milk, yogurt, pudding, or 1 ½ ounce cheese
Non-fat or low-fat milk or buttermilk
Low-fat chocolate milk
Non-fat or low-fat yogurt
Low-fat cheese

Medium Calcium Foods
1/2 cup of each of the following:
Non-fat or low-fat cottage cheese
Cream soups (high in fat)
Ice cream (high in fat)
Ice milk or frozen yogurt
Non-Dairy Calcium Sources
Dried bean or peas (1 cup)
Refried beans (1 cup, eat those without lard)
Canned fish (2 oz.)
Tofu processed with calcium (1/2 cup)
Almonds (1/4 cup)
Broccoli (1 cup)
Kale (1 cup)
 
 
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Source: http://www.eatright.org/Public/content.aspx?id=6794

Healthy Resolutions For 2014!

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Thinking of new resolutions for 2014? Try starting off the New Year with a few healthy choices.

Here are a few examples:

 

  • Choose low sugar treats: We consume 355 calories, or 22 teaspoons, of added sugars a day. The American Heart Association advises that we eat much, much less than that. Try to eat more natural sugars such as ones contained in fruits.
  • Eating more foods rich in omega-3 fatty acids might just help you keep your blood pressure down. Researchers found that among 4,680 healthy adults, those who consumed the highest amounts of omega-3 fatty acids in their diets had the lowest rates of hypertension. Research also has found that omega-3s can help improve your mood. Try to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. If you don’t like fish try walnuts and flax, which are good nonfish sources of omega-3s.

 

  • Pile on the veggies: The majority of Americans don’t eat the daily recommended 3 or more servings of vegetables. Vegetables contain many healthy nutrients and fibers important for your body. If you don’t think any vegetables taste good, try roasting. Roasting vegetable caramelizes their natural sugars so they taste amazing.

 

Make eating healthy one of your New Year resolutions for 2014!
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Source: http://www.eatingwell.com/healthy_cooking

Orange Cranberry Sauce

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This is another recipe I took to my family’s Thanksgiving dinner at my brother’s farm in Kansas. This recipe would be a great  ‘healthy’ addition to your Christmas menu too.

Orange Cranberry Sauce

 
Makes: 4 1/2 cups
Active Time:
Total Time:
Ingredients
4 medium navel oranges, divided
Water, as needed
2 12-ounce bags fresh cranberries (6 cups)
1 1/4 cups packed light brown sugar
1/4 teaspoon ground cloves
Pinch of salt
Preparation
  1. Use a sharp knife to slice the ends off 3 oranges and remove the peels and white pith; discard. Working over a bowl, cut the orange segments from their surrounding membranes. Squeeze the juice into the bowl before discarding the membranes. Leaving the segments in the bowl, pour the juice from the oranges into a measuring cup. Juice the remaining orange and add the juice to the measuring cup. If necessary, add water to make 2/3 cup liquid total. 

 

  1. Combine carrots, water and salt in a large skillet. Bring to a boil over medium high heat. Cover and cook until carrots are just tender, 6-8 minutes. Melt butter, combine with honey and cinnamon, pour over carrots. Remove from heat, you can keep the carrots warm in oven set on low temp 200-250 deg.
  2. Let cool for 10 minutes. Stir in the reserved orange segments. Serve warm, room temperature or cold.
Make Ahead Tip: Cover and refrigerate for up to 1 week.
Tip:Be sure to use a nonreactive pan baking dish or bowl—stainless-steel, enamel-coated or glass—when cooking with acidic food (citrus, cranberries, tomatoes) to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart off colors and/or flavors. 

Nutrition 

Per ¼  cup: 89 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 15 g added sugars; 0 g protein; 2 g fiber; 13 mg sodium; 101 mg potassium.Nutrition Bonus: Vitamin C (38% daily value)

 

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Healthy Cooking Oils

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There are bad fats that contribute to heart disease, cancer, and other maladies, there are good fats that fight those things by lowering LDL (bad cholesterol) and raising HDL (good cholesterol), reducing inflammation, and providing cancer-preventive antioxidants. Most pantries and cupboards contain some of each, primarily in bottles of cooking oil. Here are some healthy cooking oils and their benefits. 
Extra-Virgin Olive
HEALTH BENEFITS: Extra-virgin olive oil has the highest monounsaturated fat content of all the oils—second only to hazelnut, which is much costlier and has a strong flavor, making it less suitable for most cooking. Monounsaturated fats are the healthiest because they offer protection against heart disease. Not only do they help lower total and LDL (“bad”) blood cholesterol levels, they also help raise HDL (“good”) blood cholesterol levels, thereby helping to lower the risk of heart attack or stroke. In addition, more recent research has shown them to be helpful in losing weight and fat, especially around the belly.
HOW TO COOK WITH IT: Fairly versatile, olive oil can be used in a variety of ways. It’s great for uncooked marinades and dressings, ideal for sautéing, and can even be used in baking; however, for more mild-flavored baked goods, stick to light olive oil, which has a milder flavor. Light, in this case, does not refer to calories or fat but rather to color and flavor. Because of its smoke point, the temperature at which the oil begins to smoke when heated, olive oil is not good for frying.
Canola
HEALTH BENEFITS: Another good source of monounsaturated fatty acids (MUFAs), canola oil contains a good amount of polyunsaturated fatty acids as well. Just like monounsaturated fats, they lower blood levels of bad and total cholesterol, but don’t raise good cholesterol levels.
HOW TO COOK WITH IT: Canola oil can do everything olive oil can and more. It has a higher smoke point, so it can be used for higher temperature sautéing as well as some frying. (But for good health, eat fried foods only occasionally.) Canola oil also has a milder flavor so it can be used in any kind of baking and cooking without imparting any of its own flavors into the dish.
Flaxseed
HEALTH BENEFITS: Another oil made up primarily of monounsaturated fats but with its own unique properties, flaxseed oil is a great source of omega-3 fatty acids and lignan, which improve cholesterol and may help prevent cancer, especially, it appears, breast cancer.
HOW TO COOK WITH IT: Flaxseed oil is not heat stable, so while it can’t be used for cooking, it can be used in salad dressings, marinades, and other sauces that don’t require cooking.
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Source: http://www.todaysdietitian.com/healthandnutrition/

Pomegranate Molasses-Glazed Carrots with Pistachios

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I love to try new recipes for the holidays. I offered to bring a vegetable dish and a fruit dish for my families Thanksgiving dinner at my brother’s farm in Kansas. Check out this great recipe for a new twist with carrots which was a big hit.  I will be sharing the cranberry sauce recipe later this week which I loved. Both of these recipes would be great ‘healthy’ additions to your Christmas menu.

Makes: 8 servings, 1/2 cup each
Active Time:
Total Time:

Ingredients:
2 pounds carrots, peeled and diagonally sliced (1/4-inch)
1/2 cup water
2 tablespoons pomegranate molasses (see Tip)
2 tablespoons honey
2 tablespoons butter
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/3 cup chopped salted pistachios
2 tablespoons snipped fresh chives
Preparation
Combine carrots, water, pomegranate molasses, honey, butter, cinnamon and salt in a large skillet. Bring to a boil over medium-high heat. Cover and cook until the carrots are just tender, 6 to 8 minutes. Uncover and cook, stirring frequently, until the liquid is a syrupy glaze, 6 to 8 minutes more. Remove from heat and stir in pistachios and chives. Serve warm.  

Make Ahead Tip: Keep warm in a 225°F oven for up to 30 minutes.

Tip: Pomegranate molasses has a bright, tangy flavor. (Don’t confuse it with grenadine syrup, which contains little or no pomegranate juice.) Find it in Middle Eastern markets and some large supermarkets near the vinegar or molasses. To make your own: Simmer 4 cups pomegranate juice, uncovered, in a medium nonreactive saucepan over medium heat until thick enough to coat the back of a spoon, 45 to 50 minutes. (Do not let the syrup reduce too much or it will darken and become very sticky.) Makes about 1/2 cup. Refrigerate in an airtight container for up to 3 months.

Nutrition
Per serving: 119 calories; 5 g fat ( 2 g sat , 2 g mono ); 8 mg cholesterol; 17 g carbohydrates; 5 g added sugars; 2 g protein; 3 g fiber; 241 mg sodium; 381 mg potassium.
  
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Scoop It Out!

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Do you love bagels but hate how many calories and carbs it has? Consider “scooping out” your bagel! I recently went to Bagel Café in Oklahoma City and asked for a “scooped out” bagel. I wanted to compare a regular bagel and a “scooped out” bagel and these are the results I got….
A regular bagel weighed approximately 5.0 oz. and 145 g, which equals 373 calories and 80 g of carbs.
A “scooped out” bagel weighed approximately 4.0 oz. and 113 g, which equals 293 calories and 63 g of carbs.
A difference of approximately 80 calories and 17 g of carbs just by “scooping out” your bagel!!!
WATCH OUT FOR THE CREAM CHEESE!
Bagel Café generously puts cream cheese on your bagel, so I asked for cream cheese on my “scooped out” bagel, and found that I am consuming more calories than a regular bagel. I took out ¼ of the cream cheese they applied and weighed it….
It weighed approximately 1.2 oz. and 34 g, which equals 119 calories and 1 g of carbs. That was only 1/4 , after doing some calculations, I found out they put approximately ¾ cup of cream cheese into each scooped out bagel, which is 607 calories and 5 g of carbs. Whoa!!!
If you decide to start “scooping out” your bagel, ask for cream cheese on the side. This is a great idea for all the bagel lovers watching their calorie and carb intake!
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Does Eating Less Meat Equal Less Energy?

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Eating less meat means consuming less saturated fat, which may reduce our risk of heart disease and cancer. For some, easting a yogurt instead of pizza for lunch may make some feel like they are running on an empty tank during their zumba class in the evening. Inadequate protein can lead to decreased performance, increased workout fatigue, and more muscle soreness following exercise.You can meet your protein needs with healthy foods such as poultry, fish, eggs, legumes, nuts, nut 
 butters, and seeds as well as low-fat dairy products, including cottage cheese, milk, and yogurt. 
Eliminating meat completely can be a challenge. Plant-based proteins can provide the essential amino acids your body needs to repair and build muscle. Some examples are, tofu, tempe, seitan, soy crumbles, soy burgers, soybeans (frozen edamame, canned soy beans, and dried soy nuts), legumes, soy yogurt, soy cheese, nuts, and nut butters. Snacks to eat after a workout may include protein rich pick-me-ups like whey protein shakes spiked with fruit juice, trail mix, hummus and crackers with raw veggies, soy yogurt with fresh fruit, smoothies made with soy milk, and silken tofu with diced fruit. 
If you are unsure about how many grams of protein you should be consuming a day, your dietitian can help you determine the right goal for you.
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Source:  http://www.todaysdietitian.com/healthandnutrition/nutrition/

Train Your Brain!

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Have a hard time choosing healthy foods? If we can train our brains to achiever academic and physical goals, who says we can’t train our brain achieve behavioral and habitual goals. We all have time, a budget, and resources. Most often, we fail because we prioritize preference and convenience over making the right choice.
Here are a few tips to train your brain to make better choices:

 

Try new things with an open mind: Convince yourself you like healthy food beforehand and it will go much better. This applies when trying a new food, if you think you aren’t going to like it, chances are you won’t. So think with an open mind.
Develop positive associations with healthy practices and negative associations with unhealthy ones: For example, Mcdonald’s associates themselves with happiness, joy, “good food”, and a great place to save money. We all know Mcdonald’s isn’t a good place for our health. Instead, attach it to pictures of diabetes feet or becoming ill in your brain. Picture how well your jeans will fit when you think about exercising or eating vegetables.
Keep your eyes on the prize: Strategically place post-it notes, pictures or inspirational quotes around your home, refrigerator or in your car to remind you why your health is so important. Whether you want to achieve a former weight, improve blood glucose control, or being able to keep up with your grandchildren, remember that nothing tastes as good as achieving those goals will feel.
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Source: http://www.foodandnutrition.org/Stone-Soup/October-2013/

Grab-and-Go Healthy Snacks!

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 We may be used to hearing “don’t drink and drive”, but studies have shown that eating while driving can affect your ability to drive correctly. A study done by the National Highway Traffic Safety Administration (NHTSA), has proved that some foods that can distract you while driving and why. Here are just a few foods that you may not want to eat while driving.
          
 Tacos: When you hit that pothole and your taco turns into a fiesta bowl on your lap, it’s sure to cause some dangerous vehicle movements.
Any Barbecued Food: If it can drip, it will find a way to do that while you’re driving. Getting barbecue sauce all over your clothes will lead to distracted driving.
Drinks with caps: Searching the floorboard of your car to find that water bottle cap rolling around takes your eyes off the road in a worse way than texting and driving.
Hot Soups: Eating soup while trying to manipulate a gearshift is not a smart idea. It’s the basically the same as circus juggling act.
We should take more precaution about the foods we decide to eat while driving. There are plenty of on the go snack bars that we can choose for a busy lifestyle that may not only be safer to eat while driving, but beneficial for our health.
Such as:   

Barbara’s Crunchy Organic Granola Bars — 190 to 200 calories per pack of two bars
Nature Valley Crunchy Granola Bars — 190 calories per pack of two bar 
Nature Valley Chewy Trail Mix Bars— around 140 calories each
Kashi Bars TLC Chewy Granola Bars— around 110 to 140 calories each 
 Larabar Fruit & Nut Bars — look for those between 180 to 200 calories      
Larabar Jocolat — any flavor, between 180 to 190 calories each
Posted by: SSG 

Stevia: Natural Sweetener

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The stevia plant is native to South America, especially Paraguay, but also the northeast region of my country, Argentina. Stevia has the same benefits other non-nutritive sweeteners have, which are that it contains no calories and has no effect on blood sugar, making it ideal for people losing weight or with diabetes. It’s also used as an herbal supplement ,supported by low-quality studies that suggest health benefits such as management of hypertension and high blood sugar. After years of research, there is no conclusive evidence about the potential dangers of stevia for human health. In animal trials, however, stevia was associated with an increase in infertility.
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Source:  http://www.foodandnutrition.org/Stone-Soup/November-2013/Taking-a-Closer-Look-at-Stevia/