by Dana Angelo White in Healthy Tips, November 3, 2013
by Toby Amidor in Healthy Tips, November 2, 2013
Sodium is a necessary nutrient, but most people overdo it on salt. The daily recommendation is to limit sodium intake to 2,300 milligrams per day (less if you suffer from high blood pressure). Given our love of the kitchen staple, it’s not surprising that more and more salt choices are appearing on store shelves. Besides standbys like table salt and kosher salt, you may have come across fancier options like pink Hawaiian or fleur de sel. But no matter which salt you choose, it’s best to keep the portions in check. Here’s how several salts differ in sodium content, flavor and culinary uses.
by Toby Amidor in Healthy Recipes, Healthy Tips, October 16, 2013
With loads of calories and artery-clogging saturated fat, can cream ever really be part of a healthy diet?
by Jason Machowsky in Healthy Tips, October 13, 2013
Surprising but true: Cooking with beer can actually be a healthy way to flavor food—here’s why.
by Dana Angelo White in Healthy Tips, October 10, 2013
Ever wonder why a doughnut leaves you hungry within moments of finishing, while a bowl of oatmeal keeps you full for hours? An innovative study conducted in the 1990s looked at how “full” someone stayed after consuming 240 calories of a variety of foods. The top five scorers were all whole foods and, surprisingly, the No. 1 food to keep you full is often vilified for its high carbohydrate content. (Note: Most vegetables were not included in the study, likely due to the fact that consuming 240 calories of kale would require a lot of chewing! But based on the factors associated with satiety, I assume they would score very well.) Here are six foods that made the list.
by Toby Amidor in Healthy Recipes, Healthy Tips, October 8, 2013
From simple sides to upscale mains dishes, here’s how to get more of this tasty and budget-friendly protein into your diet.
What to look for
The health benefits of beans are extensive. Canned varieties make for quick recipes, plus you can’t beat the price. Canned foods do get a bad rap for being super salty, but rinsing and draining canned beans can remove up to 40 percent of the sodium. Low-sodium and no-salt added varieties are also available.
10 Healthy Recipes
Chunky chili, smooth hummus and warm and satisfying baked beans are just a few of the healthy creations you can whip up.
1. Pinto beans: Mexican Eggs with Chorizo and Beans (above, from Food Network Magazine)
2. Pinto beans: Cowboy Beans
by Dana Angelo White in Healthy Tips, October 7, 2013
As the cold weather sets in, bone-warming soups really hit the spot. But there’s no need to pack on the heavy-cream pounds when indulging in a delicious bowl of goodness.
by Toby Amidor in Healthy Tips, October 5, 2013
Snacking throughout the day is good for your metabolism and helps to prevent dramatic spikes in hunger, but it’s still possible to go overboard. So check your snacking habits: Are you an over-snacker?
by Dana Angelo White in Healthy Tips, September 30, 2013
With the availability of fresh fruit dwindling as the cold weather sets in, canned varieties can be a healthy alternative. But not all canned varieties are created equal.
by Toby Amidor in Healthy Tips, September 29, 2013
Have the desire to eat more vegetables but find yourself always turning to the same familiar picks? Figure out which other veggies might be in your comfort zone with these comparisons.
If you like kale, try Swiss chard
This popular leafy green has an underappreciated relative! Pick up a bunch of Swiss chard and enjoy the succulent green leaves and delicate, crunchy stems.
Recipe: Chard, Squash and Tomatoes (above, from Food Network Magazine)
If you like apples, try jicama
Fresh, crunchy and slightly sweet–this lesser known root veggie is low in calories (45 per cup) and high in fiber.
These days, you can’t miss the yogurt aisle. Markets now have two, three or more cases designated to this creamy delight. But with so many choices, it’s easy to become overwhelmed and confused on which is healthiest.
Added vs. Natural Sugar
Before eyeballing any label, understand that you’ll find sugar in each any yogurt you pick up. Yogurt has natural sugar (called lactose) and unless it’s a plain variety it will also have sugar added for sweetness. The nutrition facts combine both the natural and added sugar under “sugars.” The only way to know if any sugar was added is to look at the ingredients list.
To keep in line with the recommendations from The American Heart Association, women should limit their sugar to no more than 6 teaspoons per day (or 100 calories’ worth) while men should eat a max of 9 teaspoons of sugar per day (or 150 calories). This means capping sugar to no more than 20 grams per serving, which would be about 2 teaspoons of added sugar.
Some brands use sugar substitutes instead of added sugar. This will help lower the total sugar amount–remember, you will still be getting natural sugar from the yogurt. I tend to shy away from those varieties and rather purchase a plain yogurt and flavor it myself with a touch of natural sweeteners like honey or maple syrup.
These good bacteria are found in most yogurts help keep your digestive tract in working order. You can find the actual bacteria names under the ingredient list—look for words like L. acidophilus, L. casei, B. bifidum and B. Longum.