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Tracking the Progress of Your Weight Loss

May 23, 2012 in Health, Healthy Eating, Uncategorized

A lot of people go into a diet and exercise program with the mindset that “whatever happens, happens.” This nonchalant frame of mind usually doesn’t result in a full body transformation, and I think most of that has to do with the fact that people don’t track their weight loss while they are going through the program. Keeping an accurate record of your body’s change will give you a chance to congratulate yourself on success and re-assess areas that need improvement. You may have lost a lot of weight but not a lot of inches, or that could be the other way around. Whatever the case may be, a simple workout diary should be all you need to keep yourself motivated to succeed.

Here are some tips to help you keep track of your weight loss in the future.

Establish a Diet and Exercise Routine

Before you can start keeping an accurate record of your body’s transformation, you need to have a system to help you lose weight. There are hundreds and maybe even thousands of diet and exercise plans in the world, so you need to take some time to find the one that is right for you. I always like programs that respond specifically to your body type, like the one mentioned in this Tracy Anderson Metamorphosis Review. You may have a completely different set of needs than someone with a different body type, so it is important to look for a plan that addresses the issues you have with your body. Make note of everything you are supposed to do through your plan, and then you can see if you follow through with that.

Consider Your Overall Goals

You need to have a list of goals to keep in mind while you go about your diet and exercise routine. This could be a goal to cut out a certain amount of calories from your diet, or it could be a goal to lose a certain amount of weight. Every person has a different goal with a weight loss plan, so you just need to keep an eye on yours. This will motivate you to continue with your progress, and it will also help you feel better about your success. Create a list of short term and long term goals that you can logically meet, and then strive to go beyond them. There is nothing wrong with surpassing your plans and losing even more weight than you may have thought possible.

Take Your “Before” Pictures
You need to make note of your “starting point,” just so you can see how much your body has changed over the course of dieting and exercising. Take some pictures of yourself with as much skin showing as possible, and get a clear view from all angles. A few months down the road, you can look back on those before pictures and think, “Wow, I used to look like that?” It’s hard to notice the changes on a day to day basis, but it is easy to see them when you compare your photos from the beginning to the way your body looks now. That alone is motivation to continue with your program.

In addition to taking the pictures, you need to write down your starting weight and general body measurements. Measure around your arms, waist, hips, butt, legs, chest, and anywhere else that may be a concern to you. Then re-measure yourself halfway through the program to see if you have any changes. The results of your work may not be visibly noticeable at first, but they should be measurable no matter what. That is why you have to keep track of everything along the way.

Track Your Weekly Progress

Try to jot down general information about your body every week of your weight loss program. Weigh yourself around the same time of day, and take measurements of your body in the same locations. You may want to put this information into a chart so you can compare numbers side by side. If everything works the way it should, you will see the numbers get smaller and smaller every week. You could track your progress once a day or once every other day, but that may lead to some unnecessary frustration. A big meal could make you look like you weigh more a second day than you do on the first day, even if you haven’t gained weight. That is why it is important to spread your records out a bit.

Reevaluate Your Goals

Once you start seeing changes in your body, look over your goals again. You may want to adjust the plans you had for your weight because you see yourself losing more in the near future. If a personal matter has caused a slight delay in your plans, you need to redo your goals to fit your new timeframe. Whatever the case may be, you need to adjust your plans so they fit your progress in the weight loss program.

Congratulate Yourself

When you finally complete your weight loss program, give yourself a pat on the back. Look at those before pictures and see how far you have come. You should be proud of any weight you lose, even if it is only a pound or two. As long as you feel better about your body, you can be happy with the way it looks. Keep track of your weight loss throughout the entire process, and you are sure to witness personal success.

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Welcome To Cooking For Yogis!

April 13, 2012 in Health, Healthy Eating, Uncategorized

MangOH!tmeal: A yogi breakfast staple

Hey there yogis!

Thank you for joining me for this brand new blogventure! My name is Corinne and I’m here to share some pictures, talk about some foods, and yak about some yoga. So, before you continue reading, why don’t you go ahead, take a couple of deep breaths, and clear your mind. Wait. Before you do that… What are you thinking?

Let me guess. You were thinking about what you were going to have for dinner. Right? Was I right? Of course I was. I’m kinda good at reading minds (also, you’re looking at a food blog). Plus, food is one of our most prevailing thoughts. We think about the act of eating about 20 times a day (more than sex) and we make over 200 food decisions between sun up and sun down. It’s enough to make you want to run to your meditation bolster.

No need to fear. You can skip that whole clear your mind thing for a minute. If you’re looking for simple, healthy recipes sprinkled with a little yogi humor and spiritual insight, look no further. That’s what this blog is going to be all about. It also might be about Ayurvedic diet. It also may have quite a bit of vegan stuff (for you Jivamukti folks). It also might have some posts about meal timing, mindful eating, recipes for kids, tea blending and travel trail mix. I’m a huuuge believer in trail mix. Trail mix and the green smoothie really take up most of the space in my heart.

Anywho, that’s what we’ll be focusing on in these next few… well who knows how long we’ll be doing this for. Let’s shoot for infinity and settle with indefinitely.

So, the next post will have our first recipe, and it’s going to be so magical that it will have your chakras spinning and your third eye squinting to see if it’s really real. Okay, so now that I wrote that sentence, I’ll have to live up to it. Wish me luck in the kitchen this week!

What’s your favorite recipe to make for the yogis in your life?

 

 

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Eat Organic by Growing Your Own Produce

February 25, 2012 in Healthy Eating

You know how important it is to eat right to stay healthy. But how do you know if the food you purchase at the store is really good for you? Much of what we buy in the produce department has been treated with pesticides and chemicals at the farm and in processing. One way to be sure your food is safe is to grow your own. This may sound like a daunting task, especially if you live in an apartment or in the city.

http://www.organicgardening.com/sites/default/files/images/veg_tomatoripening_300.jpg

Image by Organic Gardening

Container gardening is a great way to grow just what you need in a small amount of space. You may even be able to have a small container garden in your dorm if you can get your other classmates involved. Check with your Hall Director or RA about organizing a space for all of you to have a small garden or container garden. If you are attending school online, you can put some containers on your porch or make a small plot in your yard. Once you decide to grow some of your own fresh food, you’ll need to know how to get started.

One of the best resources is the Organic Gardening Magazine. I’ve used it for years as a place to find tips and information on organic gardening. We used to have large spring and fall gardens when my kids were younger, and it was fun to get out in the soil and watch the seeds grow and mature. In an article on their website, Seed Starting Made Simple, they give some tips for starting seedlings.

  • Don’t use potting soil. Choose a medium made for starting seedlings. It needs to be loose and contain the right mixture of nutrients to give your seedlings a healthy start.
  • Use sphagnum moss or biodegradable seed containers to germinate your seeds. Then when you’re ready to transfer your seedlings into the ground, or into containers, you can just leave the seedlings in these containers and plant them right into the soil. You can also use old egg cartons, milk cartons, or small plastic containers. You will have to remove the seedlings from these containers before you transplant them, though.
  • Choose your containers and have them ready when you’re ready to plant. Be sure they are clean and don’t have any soil or debris from previous plantings in them. This can cause disease and the leftover soil or debris may be harboring unwanted insects.
  • When you’re ready to plant your seeds, moisten the soil first so they don’t float away. The easiest way to do this is to soak the planting medium in a bucket of water for 8 hours. Then you just put it into your containers and plant your seeds.
  • Place the containers near a bright window or under a growing lamp. If you have a growing lamp, keep it on and don’t turn it off at night. This will help germinate your seedlings quickly.
  • Keep the growing medium moist, but not too damp. Place them into a tray of water so the plants can wick up the water as they need it.
  • You will have to keep your seedlings nourished, so add some plant food (just a bit) once a week. Once the seedlings have their second set of leaves, you can switch to fish emulsion.
  • Toughen up your seedlings by transferring them outside for a few hours a day once they are about 2 to 3 inches high. This will help them make the transition to the outdoors.
  • Prune out the smaller plants so that the most hardy plants can flourish. Once your seedlings take hold you can transplant them into the ground or into containers outdoors.

After this keep an eye on your plants for any signs of pest infestation and keep them well watered. Don’t fuss over them too much and they will reward you with fresh produce in time.

Be sure you know which growing area you live in. The United States is divided up into 11 growing areas, so check to see where you live before you decide what plants to grow. Do a bit of research to see which varieties of produce grow best in your area, and if you live in cool climates wait until you’re sure the last frost has gone by before you plant your seedlings outdoors. The final step is to enjoy the fruits (and vegetables) of your labor with fresh organic produce.

Image by Garden.org

 

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Boost Your Mood with These Super Foods

February 1, 2012 in Healthy Eating

Did you know the foods you eat can have a profound effect on your mood? Science has shown that certain foods can produce a positive effect on a person’s mood. In a recent issue of Organic Gardening they list 11 foods that boost your mood. Now these aren’t some weird foods you’d never eat. These are delicious foods you might already include in your diet, or you can start to incorporate them when you need a lift. So many of us depend on sugary treats when we’re feeling down, but sugar actually makes us feel worse. Why not give these foods a try and see for yourself if they do indeed lift your mood.

Mussels contain vitamin B-12 and trace elements such as iodine, selenium, and zinc. Vitamin B-12 helps support the myelin sheath in your brain which insulates your brain cells, and the trace minerals help to support your thyroid. The thyroid gland regulates many of your body’s functions including mood.

Swiss chard is a tasty dark green leafy vegetable loaded with magnesium. Magnesium supports the biochemical reactions in your brain. It also boosts energy levels and studies are being conducted about its link with relieving depression.

Blue potatoes may look strange, but they taste just like regular potatoes and are high in anthocyanins. Anthocyanins protect brain cells and help to reduce inflammation in your body. Try to find organic blue potatoes so you can eat the skins where most of the nutrients reside.

Grass fed lamb has a good fat, conjugated linoleic acid, which protect the brain from stress hormones and helps to reduce inflammation. It also has a high concentration of heme iron (the kind your body absorbs the best) which is a mood boosting mineral.

Dark chocolate is my favorite type of chocolate and is the best for boosting your mood. It improves blood flow to your brain and the Journal of Psychopharmacology recently published a study stating it only takes a few ounces of dark chocolate to boost your mood.

Organic Greek yogurt has more calcium than regular yogurt or milk. Calcium helps your body release the neurotransmitters that lift your mood. Dr. Ramsey, author of The Happiness Diet, explains if your body is low on calcium you can experience anxiety, irritability, slow thinking, impaired memory and depression.

The remaining five foods recommended by Organic Gardening include the following:

  • Asparagus – high in tryptophan a precursor to serotonin, the feel good hormone.
  • Honey – reduces inflammation, boosts immunity and is loaded with antioxidants.
  • Cherry tomatoes – higher in lycopene than their larger counterparts since you eat the skin. Lycopene protects the brain and helps to prevent inflammation in the body.
  • Pasture eggs – from free range chickens contain a higher concentration of nutrients including zinc, B vitamins, iodide, and omega-3 fatty acids. All of these are mood boosters.
  • Lemon macaroons – made with three simple ingredients and no sugar are a sweet treat loaded with antioxidants and mood boosting coconut.

If you notice, most of these foods help to reduce or prevent inflammation in the body. Inflammation is thought to contribute to depression. So next time you’re feeling down, try one or more of these foods. They’re all delicious and good for you.

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Living Gluten Free

January 30, 2012 in Health, Healthy Eating

Gluten free cupcakes

Last week we covered celiac disease. People who suffer from this disease can’t tolerate gluten in certain foods. The most common foods include wheat, rye, oats, and barley. Damage is done to the small intestines and the body is not able to absorb the nutrients it needs. More women than men are affected, and it is estimated 1 in 133 people in theUnited Statessuffers from this disease. Celiac disease is hard to diagnose, but once it is found you can make adjustments to your diet and protect your body and find relief.

It can be a challenge to go gluten free, but there are still several food choices you can make. The Gluten Free Living Magazine lists some of the foods which are gluten free. These include these grains:

  • Corn
  • Rice
  • Amaranth
  • Kasha
  • Millet
  • Quinoa
  • Sorghum
  • Soy

It is important to read labels. Look for ingredients such as the following which are considered gluten free:

  • Lecithin
  • All spices
  • Vinegar (but not malted vinegar)
  • Citric Acid
  • Lactic Acid
  • Sucrose
  • Dextrose
  • Arrowroot
  • Guar Gum
  • Xanthan Gum
  • Tapioca Starch
  • Potato Starch
  • Vanilla

All fresh fruits and vegetables are gluten free, as well as spices. Alcoholic beverages are gluten free unless ingredients are added after distillation which contain gluten. Meat, fish, poultry, and seafood are all gluten free if they are not breaded.

Gluten free cereals

In an effort to meet the needs of gluten free living, General Mills has included 250 products to their choices which are gluten free. You can find these products at the Betty Crocker website. Cake mixes, biscuit mixes, cereals, and snacks are included on the list. The Whole Foods Market has a wonderful resource you can use to shop if you need to live a gluten free life.

If you have a child with celiac disease, talk to your pediatric nurse practitioner about foods to avoid and include in their diet. It will be easier if your entire family follows a gluten free diet. You may find you have less digestive issues yourself by living a gluten free lifestyle. It may seem like an impossible quest to find delicious foods for your family on a gluten free diet, but with all of the products available today it is actually not as difficult as it first appears.

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To Soy or Not to Soy – Real Answers

January 13, 2012 in Healthy Eating

Soy has become a very popular way to reduce the amount of animal protein in many people’s diets. It is one of the main protein sources for vegetarians and vegans. Soy milk, soy yogurt, soy cheese and frozen soy ice cream are way for people who can’t tolerate cow’s milk to enjoy dairy products. While soy definitely has health benefits, there have been some studies which show soy consumed in large amounts may pose health risks. Overall soy is a healthy food source and researchers agree more study is needed on the health risks associated with it. The question to include soy products in your diet is one you will need to weigh carefully according to your health history and taste preferences. Here are the facts I found on soy.

Benefits

Organic Soybeans

Soy protein is a plant based protein and has no cholesterol or fat. In 1999 the American Heart Association gave approval for manufacturers to label their soy products as heart healthy. The Food and Drug Administration also approved the heart healthy label. This was after studying 27 studies presented in a petition by Protein Technologies International, Inc. The studies stated that soy products can help lower total cholesterol and lower the LDL (bad) cholesterol.

According to the Mayo Clinic, other health benefits of soy include reduction of menopausal symptoms, reduction of inflammation in diseases such as arthritis, decrease the risk of breast cancer, decrease the risk of prostrate cancer, and as a safe alternative for cow’s milk based formulas for infants.

Risks

There have been many studies about the risk of consuming soy. Some of these risks include an increase in the phytoestrogens in the blood that mimic estrogen and putting some women at a higher risk for breast cancer. This claim is under more investigation since no conclusive evidence has been found to link soy and breast cancer. Other studies have shown a connection between consuming large amounts of soy to a reduction in absorption of calcium, vitamin D, magnesium, zinc and iron. A study at Belfast’s RoyalMaternityHospitallinks soy isoflavones to a decrease in the ability for a man’s sperm to fertilize an egg.

Is it Safe or Not?

Traditional method for making soy milk

One thing I can recommend is to always use organic soy products. These are grown, harvested, and processed without the use of inorganic chemicals. Some processed soy manufacturers use a petroleum based solution to break down the soy protein. That just sounds nasty. The traditional way to create soy milk is to place soy beans in a press and collect the “milk”. It can then be drank or made into tofu. So check the labels of all of the soy products you buy to make sure they are really organic.

When consumed in moderation soy would seem to be a safe way to add plant proteins into your diet. If you are concerned about your risk factors, talk to your doctor. Whatever the reason you may have for wanting to include soy into your diet, whether you are studying to become a project manager, pharmacy tech, or earning your MBA and want to make healthy choices or try out a vegetarian lifestyle, soy is a way to reduce the animal protein and fat in your diet. Almost all information I used for research states there is more study needed to determine the safety of consuming soy products.

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Reduce the Sugar in Your Diet for Your Health

December 13, 2011 in Health, Health Tips, Healthy Eating

Natural sugar crystals

Americans and people in other developed countries eat an enormous amount of sugar. You may think you don’t eat much if you don’t add sugar to your coffee or put it on your bowl of cereal, but many foods have hidden sugars in them. According to Reader’s Digest the consumption of sugar has gone up a full 30% since 1983. The USDA guidelines for sugar consumption limit the amount to 10 teaspoons per day, but the average person consumes over 30. Processed foods, some condiments and most bread products can all contain a high amount of sugar. High sugar consumption has been linked to serious health conditions such as osteoporosis, heart disease, and cancer. Even if you read the ingredients listed for your favorite foods you may not recognize the hidden sugar. One key to knowing how much sugar a food product contains is to look for ingredients that end in “tol” and “ose”.

  • Dextrin
  • Glucose
  • Mannitol
  • Sucrose
  • Xyitol

These are all examples of some form of sugar. Of course corn syrup, molasses, brown sugar and turbine sugar are more obvious ingredients. Remember the higher on the list of ingredients, the more a product contains.

Tips to Reduce the Sugar in Your Diet 

So if there’s so much hidden sugar how can you possibly reduce the sugar in your diet? It’s not as hard as you think it may be. Here are some tips anyone can use to reduce their sugar consumption.

Find a sugar substitute you like. Nutrasweet, Sweet n Low, Stevia and Splenda all taste great and don’t add any sugar or calories. Personally I like Splenda or Sweet n Low. Both taste good in cold or hot foods and beverages, but try different ones to see which one you like the best. Although some studies show sugar substitutes can increase sugar cravings, they are a way to cut down on the sugar you consume.

Drink water instead of soda. Some sodas contain over 20 grams of sugar for one serving. Instead use a bit of lime or lemon in your water. If you want something sweet use your favorite sugar substitute. If it’s the fizz you want, try a carbonated water with sweetener and fruit flavoring. This will not only cut down on sugar, but it will also save you calories.

Know how much sugar your cereal contains. Look for cereals that have less than 8 grams of sugar per serving. Unsweetened is even better. Steel cut or rolled oats make a great way to start your day. The carbs keep you full and the fiber helps to keep your digestive system working.

Use an all fruit spread instead of syrup. These are just as sweet as their sugar laden cousins and more nutritious. Use them over pancakes, waffles and on ice cream. You’ll get the sweet taste you crave and none of the processed sugars.

Start slowly. Don’t cut out all of the sugar in your diet at once. This will just increase your sugar cravings. Instead cut down gradually and subtract sugar from your diet a bit at a time. This gives your taste buds a chance to adjust so they get used to less sugar.

Use these simple and easy tips to reduce the sugar in your diet. This may help you avoid the “Freshman 15” that can even creep up on students attending online colleges. By limiting your sugar intake, you can not only watch your weight but help to avoid some serious health issues later in life.

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Are Arsenic Levels in Apple Juice Cause for Concern?

December 3, 2011 in Health, Health Tips, Healthy Eating

New findings by Consumer Reports found levels of arsenic in popularUS brands of apple juice that have some people worried. Dr. Oz did a segment on his show last year about the dangers of inorganic arsenic found in apple juice. Besides the health concerns, the amount of apple juice consumed by young children is also causing concern by some health officials and parents. But is there really a danger? This is a good question to address to ensure the health of our children and anyone who likes apple juice.

Many small children consume large amounts of apple juice.

One of the problems with deciding if there is an actual risk is that there are no guidelines in place by the FDA for juice. The FDA does have guidelines for drinking water, and it is against these guidelines the brands of apple juice were tested. Samples from Motts, Welch’s and Great Value brands were used for the investigation. Of the three dozen samples tested, 10 of them were found with arsenic levels about 10 parts per billion. This is above the FDA’s guidelines for drinking water. The FDA maintains the inorganic arsenic found in the apple juice is harmless. Consumer Reports disagrees sighting inorganic arsenic as the most harmful type of arsenic found in food.

Is the threat real?

You don’t have to have medical assistant training to know arsenic is a poison. It is found naturally in groundwater and from run off in irrigation, agricultural and industrial use. According to Consumer Reports the amount of arsenic entering our food supply has steadily increased since 1910. The federal Agency for Toxic Substances and Disease Registry states arsenic exposure is three times higher from human activities than from natural sources. The form of arsenic from human activities is inorganic arsenic. Exposure from this type of the poison has been linked to an increase in the occurrence of diabetes, skin, bladder and lung cancer as well as immunity problems.

So should you pour your child a glass of apple juice? My advice is to do some more research to make an informed choice on that matter. On one hand the levels are very low and not all of the samples showed a high amount. On the other hand how much does it take to build up in a human body to cause problems? More research needs to be done and the FDA needs to create guidelines for juices so the public will know their food supply is safe. What is your opinion on this subject? Do you think there is a real threat or is this just a scare created by a television personality for ratings?

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Is Chocolate Really Good for You?

November 27, 2011 in Health, Health Tips, Healthy Eating

Chocolate…that sweet melt in your mouth indulgence we all love. There’s just something about chocolate that is like no other food. It doesn’t matter if it is milk chocolate, bittersweet, dark or white – I love it. Eating chocolate doesn’t come without a bit of guilt. How can something so delicious be good for you? But recent studies have shown a moderate amount of chocolate actually is good for you. Of course you can’t overindulge, like everything moderation is the key. If you can control your portion size, chocolate has a lot going for it nutritionally. That’s just one more reason to love it in my book.

Where It Comes From 

Chocolate comes from the cacao bean which grows on trees in tropical climates. The beans form in a pod, are removed, dried and ground up to make the base for the chocolate we all love. You may be surprised to learnAfricaproduces over 70% of the chocolate in the world. The number one producer isCote d’Ivoireand number two isGhana. Some of the other countries we get cocoa beans from includeIndonesia,Mexico,Brazil, andEcuador. Much like wine, chocolate tastes different in different parts of the world. The soil, weather and type of tree it comes from all play a part in the taste. 

Nutritional Breakdown 

You may think chocolate is just candy, but new studies have proven that it is much more than that. It is loaded with anti-oxidants, minerals and boosts your brain power. This makes it the perfect treat when you’re doing your online college classes and need a break. Dark chocolate has been shown to be the healthiest. But all forms of chocolate contain health benefits. One ounce of dark chocolate contains more anti-oxidants than one cup of blueberries, four cups of green tea and one and a half cups of red wine. The two main anti-oxidants are epicatechin and catechin. These anti-oxidants protect the cells in your body from free radicals damage organs and lead to a host of health issues.

Chocolate also contains vital minerals essential for your health.

  • Copper
  • Iron
  • Magnesium
  • Potassium
  • Calcium

Courtesy of All Chocolate.com

Although chocolate does have saturated fat, it is plant based fat and the body breaks it down into unsaturated fat. Stearic acid in your body does this to 57% of the fat in chocolate. Some studies even link chocolate consumption in moderation to a reduction of the risk for heart disease because of the concentration of flavonoids found in it. So go ahead and enjoy some chocolate. You’ll do your mood and your body a world of good.

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How Much Fiber Do You Need to be Healthy?

November 20, 2011 in Healthy Eating

Fiber is an important component in your diet. Adequate fiber in your diet has been linked to a reduction in the risk for heart disease, colon cancer and many other health conditions. What fiber does is keep things moving in your digestive track. It also grabs a hold of excess cholesterol and fat and moves it out of your circulatory system. This may be one of the reasons the right amount of fiber helps prevent cardiovascular disease and lowers blood cholesterol. When you think of fiber you may think of sawdust, but many delicious foods contain fiber that you can add to your daily diet.

Fiber Basics 

Raspberries are an excellent source of fiber.

Dietary fiber includes non digestible plant carbohydrates such as cellulose, pectin, oat and wheat bran. Insoluble fiber passes through your digestive system without being digested. To put it delicately it is one of the things that help you “go”. Soluble fiber dissolves in water to form a gel like substance in your intestines. Natural sources of fiber are vegetables, grains, fruit, beans, whole grain breads and cereals, and legumes. Much of a plant’s fiber is contained in the skin. This is why nutritionists recommend eating many fruits and vegetables without peeling them.

How Much Fiber is Enough? 

Most people in North Americadon’t get enough fiber. Processed and fast foods are notoriously poor sources of fiber. In countries where the population eats a more natural fiber filled diet, the incidence of heart attacks, stroke, diabetes and obesity are much less prominent than in our culture. According to the National Academy of Sciences, Instituteof Medicine menneed from between 30 to 38 g/d per day. Women need from 21 to 25 g/d per day. These numbers are just the minimum adequate amount you need. If you’re not getting this much fiber in your diet, be sure to add it gradually. You need to give your system a chance to adjust to more fiber or you may get gas and digestive discomfort. (You don’t want to “go” too much!)

Importance of Fiber in Your Diet

Fiber is important for all ages.

It doesn’t matter if you’re a stay at home mom, high school student or an elementary school teacher, you need enough fiber in your diet. Fiber helps to move waste through your bloodstream and digestive system. A build up of waste can cause not only discomfort, but it studies have shown that having adequate fiber in your diet can help to prevent many diseases. These include heart disease, diabetes, cancer, and lower your cholesterol. Include delicious fiber rich foods in every meal every day to boost your health and make you feel great.

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Consider Adding More Vegetarian Dishes to Your Diet for Your Health

October 26, 2011 in Healthy Eating

If you want to be healthier you may want to consider adding more vegetarian dishes to your diet. Adding more vegetables and vegetable protein to your family’s menu will help cut down on fat and cholesterol. This can dramatically reduce your risk for heart disease, diabetes, stroke, obesity and other health complications directly related to consuming too much animal protein and fat. You don’t have to go completely vegetarian or vegan, just add a few more meatless meals to your menu. You may even find out you like meatless dishes better and make the decision to go vegetarian or vegan. Think about it this way, you’ve enrolled in online college courses, or you’re taking classes on campus, and you need your health to be at its peak so you can keep up with everything.

Ethiopian Food

What’s the Difference between Vegetarian and Vegan?

This is a common question, and many people think one is the same as the other. Vegans eat absolutely no animal products at all. No milk, no meat, no fish, no eggs, no cheese, no yogurt; nothing made from animal products. Vegetarians on the other hand might eat eggs, milk and cheese but no meat or fish. Some vegetarians will eat fish and seafood, but no red meat or pork. It is up to you how much of a commitment you want to make. Like I said, just cutting out a few portions of meat each week will reap health benefits.

Meat Substitutes

 

Veggie Sliders

Eating vegetarian or vegan doesn’t mean you have to go without protein. You can substitute soy, beans, grains and wheat gluten for meat in recipes. Experiment with different foods to see which ones you and your family like the best.

Veggie burgers are a delicious alternative to hamburgers, I actually like them more. They are moister, have more flavor and cook in much less time than hamburger. Plus you don’t get all of the grease you get from beef. Simply put a few teaspoons of olive oil in a skillet, get it hot and brown the veggie burger on both sides, and cook until it is heated all the way through. You can also microwave them, but they’re not brown when you use the microwave, and I find I like them cooked in the skillet better.

If you like seafood, look into wheat gluten scallops. They look and taste just like the real thing, but are made with the protein from wheat. My late husband worked at a Seventh Day Adventist hospital for a while, and this was one of his favorite things they served in the cafeteria, and he was a meat and potatoes man. (Seventh Day Adventists promote a vegetarian diet and don’t serve meat to the staff in the cafeteria.)

Dairy Substitutes

Soy milk has been a Godsend to me since I have become lactose intolerant. I love chocolate soy milk, and vanilla soy milk over cereal beats out dairy milk every time. I use plain soy milk in all of my recipes when I cook and can’t tell the difference. Soy milk contains more protein than dairy milk and no cholesterol or fat. It has as much calcium as dairy milk, and is full of healthy Omega 3’s. You can also find almond milk and rice milk at most grocery stores now, although I do like soy better. Almond milk is a bit sweet for my taste, and honestly I haven’t tried rice milk yet. Try them all to see which ones you like best.

Egg Substitutes

Scrambled Eggs with Mushrooms, Red Peppers and Red Onions

You can try tofu, applesauce, a banana, and potato starch in recipes instead of eggs. On the PETA website they list several alternatives to eggs worth checking out. Honestly I love eggs and use them as an alternative meal choice instead of meat several times a week. Since eggs are not really baby chickens (they’re not fertilized and will never develop) I don’t feel guilty about eating them. I’m blessed to have a mother-in-law that raises chickens, so I get farm fresh organic eggs all of the time. If you have to buy them, look for free range organic eggs. This means the chickens have a good life pecking around and roam free, and aren’t stuck in cages all of their lives being egg factories.

Places to Find Vegetarian and Vegan Recipes and Ideas

If you made the decision to add more vegetarian or vegan dishes into your family’s menu, you’ll find these sites very helpful.

Adding vegetarian or vegan dishes to your repoitre can help to reduce the risk of heart disease, stroke and other health issues. You’ll be adding healthy protein and plant nutrients to your diet to boost your energy and immune system. Not only that, but you’ll discover new tastes and textures you and your family are sure to enjoy.

What are your favorite meatless dishes? Do you have a go to meatless meal you’ve added to your diet?

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What Does Certified Organic Mean?

October 20, 2011 in Health, Healthy Eating

Organic food is advertised as being the healthiest choice. As a college student on campus or enrolled in online college, you need to be healthy and give your body the fuel it needs with the healthiest choices you can make. You see organic stickers all over the grocery store, but how do you know what is really organic and what isn’t? One way to know is to look for certified organic labels on your food. Just because produce and other food products say they are organic, it may not mean these foods are actually grown, harvested and processed with no chemicals or synthetic additives. The term organic is pretty wide and manufacturers may use it just to try to sell more products.

Getting Certified

The United States Department of Agriculture (USDA) has strict guidelines growers must follow to become certified. Growers must keep a record for three years of the materials used on their land, submit their operations to annual inspections, and they must file an Organic System Plan (OSP) to the USDA for review and approval. After the three years if the growers meet the guidelines, they can become certified.

According to the USDA, “Certified organic” means that agricultural products have been grown and processed according to USDA’s national organic standards and certified by USDA-accredited State and private certification organizations.” These guidelines include the prohibition of synthetic pesticides on crops, and the availability of outside grazing areas for livestock.

Health Benefits of Certified Organic Foods

Certified organic foods are better for you because they have no artificial additives, non-organic pesticides, chemicals or added hormones. Much of the livestock in the US and Canada are given artificial growth hormones to make the animals bigger or produce more milk. Some studies have found these hormones can remain in the milk and meat of animals and show up in humans. Although no conclusive evidence has been found, a paper published by Cornell University does state there may be a small amount of growth hormone present in the milk and meat of animals who receive it during their life. It is thought these growth hormones may lead to premature menstruation in young girls, breast cancer in adult men and women, and accelerated growth in children.

Certified organic foods contain no growth hormones and pose no added risk of cancer or abnormal growth in children. More nutrients are retained in organic produce since the soil is much richer through the use of compost and other added organic materials. No synthetic pesticides are used in certified organic produce so there’s no danger or any of it remaining on the foodstuffs. Be safe and get the most nutrition you can by buying certified organic foods.

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