All Posts By Dana Angelo White

5 Simple Ways to Cut Calories

by in Healthy Tips, November 30, 2012

olive oil
Calories can be sneaky, finding their way into your diet when you aren’t looking. Too many of them make it hard to maintain a healthy weight. Try these 5 simple things to save calories throughout the day — we promise you won’t miss them.

1. Measure Oil
It’s really easy to misjudge how much oil you use when cooking. When every tablespoon has 120 calories (and 14 grams of fat), you can unknowingly rack up some serious calories by adding an extra splash here and there. Keep a measuring spoon handy  – a teaspoon or two is really all you need.

2. Downsize Bread
Trade large slices of bread and gigantic wraps for English muffins, rolls and flatbreads to save hundreds of calories at each meal. Always choose whole grain versions for more hunger fighting fiber.

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Nuts About Pecans

by in Healthy Recipes, November 29, 2012

pecans
Buttery, crunchy, plus full of flavor and healthy fats — so many reasons to go nuts over pecans!

Pecan Basics
Dating back to the 16th century, pecans are the only tree nut native to North America. The name “pecan” comes from the Native American term used to explain “nuts requiring a stone to crack.”

Wide-scale propagation of this nut began in the late 1880s and today 80 percent of the world’s crop is grown in southern states like Texas, Louisiana and Georgia. The National Pecan Shellers Association list of fun facts includes that it would take 144 million pecans to fill an Olympic-sized swimming pool.

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Monk Fruit Sweeteners

by in Food News, November 26, 2012

monk fruit
Sugary goodness, but no calories in sight. Is the newest no-calorie sweetener made from the ancient Monk fruit too good to be true? Find out.

What is Monk Fruit?
This ancient Chinese fruit is also known as luo han guo. According to my go-to Chinese medicine expert (a close friend), traditionally this fruit is used for building immunity and fighting sugar cravings.

The Monk fruit is similar in size and shape to a lemon; its color is somewhere between Kelly and lime green, with pale green streaks. The inner pulp is used to create a super-sweet product that (in small portions) contains very little calories.

Manufactures of monk fruit sweeteners report that it’s 300 times sweeter than sugar, which allows it to be used in small quantities.

A few years back, the FDA gave some products derived from monk fruit the GRAS (generally recognized as safe) designation, which has allowed food companies to process and incorporate it into powders and extracts. This means you can find it on ingredient lists as well as standalone packets and canisters. This sweetener is relatively new on the scene; if you haven’t seen it in your local grocery store, you will soon.

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Yoga 101

by in Fitness, November 24, 2012

yoga
Diet and exercise go hand in hand for a healthy lifestyle. If getting bendy in yoga poses is your workout of choice, we’ve got tips on the best way to fuel and hydrate.

Defining Yoga
Nowadays, the ancient art of yoga takes many forms. The very foundation of this craft involves joining mind and body to achieve emotional and physical gratification. When done properly, yoga can help benefit joint and muscle health as well as the neurological and cardiovascular systems.

Some of the most popular types of yoga include Hatha, Vinyasa and Bikram. Hatha is a more basic and simple style while Vinyasa is typically more aggressive and athletic. Bikram classes are conducted in a hot and humid environment – resulting in some super-sweaty participants! There also various types of yoga for pregnant women and moms and babies but be sure to check with your doctor before you start something like this.

For a list of more yoga styles, visit the Lululemon website.

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Make Your Own: Grain Salad

by in Healthy Recipes, Thanksgiving, November 20, 2012

farro salad
Aside from the fabulous flavor, the best thing about grain salad is its versatility. Prepare this recipe for your holiday meal or make it the next day using Turkey Day leftovers. Make it with farro, quinoa, wild rice or any other favorite whole grain.

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Health Benefits of Thanksgiving Foods

by in Thanksgiving, November 19, 2012

cranberries
Here’s a little something to make you feel better about all the eating that comes along with the Thanksgiving meal! A whole bunch of those holiday staples have serious health benefits.

Turkey
Packed with hunger-fighting and muscle-building protein — even the dark meat is good for you!. Turkey a great centerpiece for a healthy Thanksgiving table, as long as you pass on the fatty skin.

Sweet Potatoes
Low in calories, yet bursting with natural sweetness and powerful antioxidants like lycopene. And there are so many ways to eat sweet potatoes: baked, stuffed, mashed, roasted or whipped into sweet potato pie.

Cranberries
Fresh or dried, cranberries are packed with fiber, cell-protecting anthocyanins and vitamin C. Add some to stuffing, grain salads, desserts or good old cranberry sauce.

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Thanksgiving By the Numbers

by in Healthy Holidays, Thanksgiving, November 18, 2012

Thanksgiving dinner
Thanksgiving is famous for belly-busting dinners and pant-splitting desserts. We’ll give you some tips so you can eat to your heart’s content and still save some calories.

Crunching the Numbers
We built two Thanksgiving plates, loaded with all the usual suspects. A few small tweaks can save more than 1,000 calories!

Meal #1: Belly Buster
6 ounces roasted turkey (white meat and dark meat with skin) = 360 calories
1 cup sausage stuffing = 380 calories
½ cup gravy = 70 calories
¼ cup cranberry sauce = 100 calories
1 cup green bean casserole = 175 calories
1 cup mashed potatoes = 250 calories
1 slice apple pie a la mode = 500 calories

Total Calories = 1,835

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9 Healthy Thanksgiving Appetizers

by in Thanksgiving, November 16, 2012

sausage appetizer
Light bites are your best bet before a big holiday meal. Use fresh, seasonal ingredients to make something small but fabulous for your guests to enjoy before turkey time.

Sausage Skewers
Turkey or chicken sausage makes tasty finger food – add some pantry staples and viola! An elegant app for only 35 calories per piece.
Recipe: Antipasto Sausage Skewers (pictured above)

Gooey Cheese
So easy and delicious – who doesn’t like warm cheese? Each ounce portion has 90 calories, 6 grams of protein and 5 percent of your daily calcium needs. Serve with apples, whole-grain pretzels and lots of veggies for dipping.
Recipe: Baked Brie

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10 Healthy Thanksgiving Desserts

by in Thanksgiving, November 9, 2012

pumpkin cheesecake
Planning your turkey day menu? We’ve got something for every kind of sweet tooth, all filled with fall flavors.

Cheesecake
A lower-fat cheesecake that’s not low on flavor. If you’ve never tried this combination before, now’s the time.
Recipe: Pumpkin Cheesecake

Turnovers
Cut the calories on apple pie with this lightened pastry.
Recipe: Apple Cranberry Phyllo Turnovers

Caramels
A bite-sized treat, filled with pumpkin goodness.
Recipe: Pumpkin Caramels

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Surviving Football Sunday: Bars and Restaurants

by in Dining Out, November 4, 2012

 football
If you’re like me, Sunday football is a must-do activity during the fall and early winter. While rooting for your favorite team won’t cost you any calories, some football festivities have major penalties, especially when the game heads out to restaurants and bars.

Piling Up
Spending the afternoon at a local bar and grill can get you into more trouble than you might think. Let’s crunch the numbers…

Let’s say you meet up with friends to watch a couple of games. You arrive around 1pm and plan on leaving by 6pm, in time to make it home for the night game.

Let’s assume you consume 2 beers an hour, plus munch on chicken wings (5 pieces), some nachos (1/4 order), plus a cheeseburger (no fries, you’re being “good”).

Hold on to your helmet! That comes out to 3150 calories in 5 hours. That’s over 150% of the calories most folks need in an entire day. Eat like this for 16 regular season weeks and you’ll tackle over 50,000 calories (14.5 pounds), and that’s not counting the Super Bowl party!

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