by Jason Machowsky in Healthy Tips, July 30, 2012
by Toby Amidor in Healthy Tips, July 27, 2012
Ever wonder how some people can just eat all day and never gain weight? While some are just born with a naturally high metabolism (thank your parents), the vast majority of us frequent eaters must choose foods that give us the nutrients and energy we need to function throughout the day for less calories.
Notice it’s not about less food, but less calories. “Nutrient density” represents a food’s nutrient bang for its calorie buck. Understanding nutrient density and learning how to choose nutrient dense foods is the key to eating better . . . and more.
An example: Let’s say you want a snack. Consider one of these three options:
- A candy bar
- A low-fat yogurt, medium peach and a few almonds
- 15 baby carrots, a whole 10 oz. package of cherry tomatoes, a full bunch of celery and a couple tablespoons of hummus or low-fat dressing
You could eat the first option very easily and possibly still be hungry (or crash) an hour later. You’d probably be satisfied with the second. How about the third option, sound like a bit much? Sound like it’s impossible to eat at one sitting? That’s the point.
by Toby Amidor in Healthy Tips, July 16, 2012
The summer Olympics are here! Ever since I was a little kid, I couldn’t wait to watch gymnastics, — diving, track & field and fencing (my mom used to fence in high school). I was thrilled to have the opportunity to speak with U.S. Fencing Olympian Tim Morehouse about what he eats in order to train for such a big competition.
Q: Congratulations on winning a bronze medal at the Moscow World Cup, which qualified you for the London Olympics! What’s your daily training regimen like when you are training for the big event? How far in advance do you start training?
Thank you; we hope to bring home the gold for the USA! Our daily regimen involves 5 to 6 hours a day of training which includes an hour of footwork, an hour-long lesson on technique and strategy, an hour of weight training, an hour of conditioning and several hours of sparring. For us, the Olympic is a 4-year cycle. Since right after the Beijing Olympics ended, I’ve been training for 2012 London Olympics.
Q: What do you eat before and after you train?
Before training it is important to eat to fuel your muscles and brain. Snacks eaten within an hour of exercise will help maintain blood sugar and keep you from feeling hungry. A pre-exercise snack should be predominantly carbohydrates because it empties quickly from the stomach and becomes readily available for the muscles to use. After training it is important to eat within 45 minutes, carbohydrates with protein to reduce muscle breakdown and replenish glycogen stores. Another top priority after a hard workout is to replace the fluids lost through sweating.
For past few years I’ve been sponsored by BistroMD to eat their entrees while training. BistroMD provides healthy meals for me to eat conveniently while I am training for the Olympics. Since the menu has been custom designed for me by a registered dietitian and arrives fully prepared by a chef, I don’t have to worry about portion control or each ingredients’ nutritional value. It has been a great help to manage my weight while eating delicious food.
by Jason Machowsky in Healthy Tips, June 29, 2012
Having a hectic day? Don’t let your healthy eating habits slip through the cracks. Follow these 5 tips to make sure you stay on track while you’re at work.
#1: Eat Breakfast
I can’t stress the importance of a healthy breakfast to help you settle into a hunger-free morning. Even if you’re the type of person who grabs their cup of Joe and runs out the door, make an effort to take in a piece of fresh fruit, yogurt or slice of whole grain bread with a tablespoon natural peanut butter.
#2: Step Away
According to the Academy of Nutrition and Dietetics, 83 percent of Americans claim to eat meals and snacks at their desks. Instead of mindlessly gobbling down whatever’s in front of you, step away from your desk, computer, electronic devices . . . you get the picture. Have a seat somewhere quiet where you can relax and enjoy each bite.
by Dana Angelo White in Healthy Tips, June 19, 2012
How many times do you hear people say, “I need to eat healthier” or, “I would eat better but . . . (insert excuse or justification here, such as schedule, demands, kids, being tired, etc.)? You can have the best intentions in the world, but in the end, the only way to actually get results and make a difference in health, fitness or weight is by taking action.
Taking action can be challenging; it usually means leaving your comfort zone and making a change to your current habits. So before taking action on any new change: a new role at work, going back to school, working out more or eating better, there are three important questions you should ask yourself to know if you are headed down the right path:
1. Why do I want to take action and make these changes? Eating healthier, whether it be eating more fruits and vegetables or eating less fried food or soda, is a commitment you make to yourself. And the changes you make must be sustained in order to get results and have a real impact on your life. But after a long, stressful day of work, what’s going to be the inspiration that makes you choose a yogurt and a piece of fruit instead of a brownie or bag of chips? What’s going to keep you from having that extra drink when you’re out with friends? Whatever answers those questions is your motivation to change. Consider why you want to make these changes, and what you are changing for. Is it to have more self-confidence in the way you look? Is it to serve as a role model for your kids? These are big motivators that keep you focused when times are tough. Figure out your true motivations for change and taking action will become inevitable!
by Dana Angelo White in Healthy Tips, June 9, 2012
- Once you open it, ketchup goes in the fridge.
We straightened out some misconceptions about foods that don’t go in the fridge. Now here are 7 foods that will benefit from the chill of the icebox.
Restaurants go through a bottle in no time, but most home kitchens don’t. Keep ketchup fresh in the refrigerator for up to 3 months.
All those oils can and will turn rancid at room temperature (ick!). Store all your buttery goodness in the fridge or the freezer. Defrost frozen sticks in the refrigerator overnight.
by Dana Angelo White in Healthy Tips, June 1, 2012
- Save 350 calories by choosing a regular-sized hot dog instead of a foot-long.
Is your calendar full of picnics and barbecues? Keep your body beach-ready by making these healthy swaps at your next outdoor party.
Instead of: A foot-long hot dog
Choose: A regular-sized wiener
The Payoff: 350 calories saved!
See our tips for the healthiest dogs
Instead of: Over-sized burgers
Choose: Perfectly portioned turkey burgers (made with breast meat)
The Payoff: Less fat and more protein
by Toby Amidor in Healthy Tips, May 31, 2012
- Food that are high in calcium, like cheese, can help you sleep.
Craving more zzzz’s? Some of the things you eat and drink can help you get more rest, others can work against you.
What You Eat
- Going to bed hungry is a big no-no for relaxation; have a light snack to help you unwind.
- Both calcium and carbohydrate-rich foods promote the effects of tryptophan, a sleep-promoting amino acid. Top picks for sleep are apples with peanut butter, cheese and crackers or cereal and milk.
- Magnesium is another mineral that aids with sleep – get some from nuts, seeds, bananas, beans, whole grains and avocado.
by Jason Machowsky in Healthy Tips, May 29, 2012
- Are sprouts safe?
The FDA categorizes sprouts as a potentially hazardous food, which means they can carry illness-causing food bugs. Does this mean you should steer clear of them? Not necessarily.
Raw sprouts like alfalfa, clover, radish, onion and mung bean add color, texture and flavor to dishes. They can be enjoyed cold in sandwiches and salads or warm in stir-fries.
Sprouts are also a nutrient-dense food. One cup of alfalfa sprouts has a mere 8 calories and is a good source of vitamin K. It also provides a slew of other nutrients like vitamin C, fiber, folate, copper and manganese.
by Dana Angelo White in Healthy Tips, May 22, 2012
- Craving cookies? Find out why.
You had a fantastic breakfast of oatmeal with low-fat milk and berries, a mid-morning apple and almonds, and a salad for lunch. Then 3 pm rolls around and it hits you: those cookies your co-worker brought into the office seem just too irresistible to pass up. You start thinking about them more than your work . . . more than your significant other . . . more than anything that exists on earth. Ever have a craving?
Summer is prime time for produce. While you may know how to cook and eat these seasonal goodies, are you storing them correctly? Here are 8 farmers’ markets finds that should stay out of the fridge.
The chill of the icebox makes tomatoes dull and mealy. Store on the counter (under-ripe ones can go on the windowsill). If they begin to get too ripe, it’s time to make tomato jam or roasted tomato sauce.
Keep whole melons like watermelon, cantaloupe and honeydew on the counter for best flavor. USDA research found that storage at room temp may even help keep the antioxidants better intact. Once cut, store in the refrigerator for 3 to 4 days.