SparkPeople Healthy Eating Secrets http://www.sparkpeople.com/secrets-category.asp?category=healthy-eating Learn some of the secrets of success for Healthy Eating from SparkPeople members. SparkPeople Healthy Eating Secrets http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/secrets-category.asp?category=healthy-eating Checking nutritional information labels for sodium. http://www.sparkpeople.com/secrets.asp?tip=50559_checking_nutritional_information_labels_for_sodium I was stunned to realize how much sodium was in so many "diet" foods and dinners. This was sabotaging my health and weight loss (I have high blood pressure and type 2 diabetes.) Since I've become an avid label reader, the weight is coming off, and my health is improving. I also keep a small notebook to list the foods I eat and the amount of calories and sodium they contain (you'd be surprised how many foods have more sodium than they have calories!) <br> I was getting really frustrated-... Tue, 28 Feb 2017 21:47:00 EST Eat your veggies and fruit first!!! http://www.sparkpeople.com/secrets.asp?tip=50554_eat_your_veggies_and_fruit_first Have you ever noticed what order you eat your food? It may make a difference, especially if you are a fast eater like me. There is a lag between the time you put food in your mouth and the time you start feeling full. You can use this bit of information to trick yourself into eating less fat and calories per meal.<br>Eating an "appletizer" or a nice cold juicy apple a half an hour before mealtime can curb you appetite and help you eat less. You will not be as hungry at the get-go and will fee... Sun, 26 Feb 2017 17:29:00 EST Everyone is an individual http://www.sparkpeople.com/secrets.asp?tip=50543_everyone_is_an_individual I think the biggest thing I have learned in this journey to health, which includes weight loss, is that everyone is an individual. That means we are all different and there is not one program, one plan, or one diet, that works for everyone. We have to search until we find the one that works for our body, and our metabolism so that this can be a lifestyle change that lasts for the rest of our lives, not just a diet. If it is just a diet then we will go back to what we were doing before and th... Tue, 21 Feb 2017 19:50:00 EST Toddlers are Cool http://www.sparkpeople.com/secrets.asp?tip=50538_toddlers_are_cool My darlings are 7 and 12 but for some reason we still had the toddler sized bowls in with the dishes. They were good for when we needed a bowl of blue cheese dressing with hot wings. They've been microwaved to the point where you had a worn ring around the inside where things would get too hot. Worn but clean. <br>When I decided to have a nice healthy cereal one day I looked at the nutritional info and was surprised to see that a serving of my cereal was 3/4 of a cup. For 140 calories. ... Sun, 19 Feb 2017 12:27:00 EST Why is it easy to stop after right-sized meals and hard to stop after oreveating? http://www.sparkpeople.com/secrets.asp?tip=50531_why_is_it_easy_to_stop_after_rightsized_meals_and_hard_to_stop_after_oreveating Had an interesting insight last night.<br>I ate my planned dinner, my square of dark chocolate, didn't feel really full but I knew it was my portion and there's no more. Went on with my evening without thinking twice, watched a movie with DH, and 20-30 minutes later I noticed I was completely full.<br><br>The insight part is this:<br>in the past few weeks I often weighed in a bit under my goal, increased amount of my planned food a bit AND allowed myself small amounts of unplanned food, like ... Fri, 17 Feb 2017 04:21:00 EST Frozen veggies in oven http://www.sparkpeople.com/secrets.asp?tip=50526_frozen_veggies_in_oven I have been buying frozen veggies the value size at Walmart. With almost every meal I throw a large serving of veggies in oven and season them at 25 mins at 425 they are very filling and keeps me from over eating the sides. I generally stick with a main meat and then a big order of veggies. My bf whom is in great shape has actually been eating these with me as well. <br><br>My favorite type of veggies are below:<br><br>mushrooms<br>onions<br>aspar<BR>agus<br>cauliflower<br>broccoli<br>green... Wed, 15 Feb 2017 21:36:00 EST Eating a plant-based diet. http://www.sparkpeople.com/secrets.asp?tip=50523_eating_a_plantbased_diet ...& ensuring to get protein from legumes, beans, eggs, and lactose-free milk in small doses.<br>My dietician strongly suggested this over and over again, but it was the WAY he suggested it that came across as abrupt and rude...so now, nearly a year later, I'm finally assimilating. He really did have a lot of wisdom to give. I just had to absorb it, and tell it to myself gently...and find out the truth in it. Had he said these things to me gently, instead of in a harsh manner, I would have no... Wed, 15 Feb 2017 11:51:00 EST Peace, E2, Plant Strong! http://www.sparkpeople.com/secrets.asp?tip=50511_peace_e2_plant_strong I have been eating Vegan 95% of the time for over a year now & losing weight has been pretty steady. The key for me has been to up the restrictions on my diet to remove all oils & limit ALL processed foods (this includes tofu & 'fake meats'... part of the reason some are called 'Junk Food Vegans'.) Those items are VERY high in calorie & not the highest in nutritional values. Also, limit nuts & seeds. Sure they are high in protein, but they are higher in FAT. Not good. The only nut worth... Fri, 10 Feb 2017 14:48:00 EST Portion Control to Kick Start Your Weight Loss Journey! http://www.sparkpeople.com/secrets.asp?tip=50489_portion_control_to_kick_start_your_weight_loss_journey Don't use a large dinner plate. Instead use a small dessert plate and once the food on your plate is gone that is it. Have a large glass of water to fill the rest of your stomach. This keeps from over eating. The water fills any empty space that might make you feel like you are still hungry. Make the majority of your plate fruits/veggies then add your protein and grains. Whatever you do, do NOT pile the food on this plate if it doesn't fit its too much. <br><br>Chew your meal thoroughly and t... Sun, 5 Feb 2017 03:42:00 EST It is no secret... http://www.sparkpeople.com/secrets.asp?tip=50487_its_no_secret It's no secret that changing our eating habits contributes to a healthier lifestyle.<br><br>It is important to note that portion control, sticking to eating normal serving sizes, and reducing late night snacking makes a big difference in achieving our weight loss goals.<br><br>It has been quite surprising for me to learn how much I had been eating. By simply measuring/weighing food I am now aware of how much I was eating that was not necessary. Average serving sizes are considerably smaller... Sat, 4 Feb 2017 23:46:00 EST Carbohydrate cycling Every other day http://www.sparkpeople.com/secrets.asp?tip=50482_carb_bohydrate_cycling Carb Cycling: A Daily Meal Plan to Get Started<br><br>Find the Right Formula <br><br>The classic carb cycling schedule alternates between high- and low-carb days, six times a week, saving the seventh day for reward meals. Depending on your health and fitness objectives, however, you might want to alter your setup for the week. For instance, to lose weight, you might aim for five low-carb days interspersed with two high-carb days, suggests Starnes. No matter your plan, be prepared to closely ... Fri, 3 Feb 2017 13:00:00 EST Sunday food prep for the coming week... http://www.sparkpeople.com/secrets.asp?tip=50471_sunday_food_prep_for_the_coming_week Sunday food prep for the coming week requires organization, planning and dedication. I really tried to debunk this method as a necessary habit! I thought for sure I could eat healthy and stay on track by throwing together my daily meals in the early AM before work and then dealing with dinner on the way home from work!!! Well life gets in the way or you misplace your motivation and next thing you know you are at the drive-thru ordering lunch and dashing back to work only to have just enough... Tue, 31 Jan 2017 17:55:00 EST Life Changing Secret http://www.sparkpeople.com/secrets.asp?tip=50468_life_changing_secret I am a "senior" over 60 year old woman. I started with Sparkpeople 10 years ago when in my 50's. I have failed numerous times until now. This is my story.<br>Whole30 has changed my life. It was hard to do. It involved planning before beginning and constant planning while doing the 30 days. The first 15 days were tough and after that it seemed to become a lifestyle rather than a "diet". Equipped with a Fitbit Tracker and Whole30 eating plan, I quickly lost 10 pounds without even trying. I am n... Tue, 31 Jan 2017 10:57:00 EST Plan Your Meals! http://www.sparkpeople.com/secrets.asp?tip=50466_plan_your_meals Always plan a menu to help you eat healthy! It helps you buy the right groceries, stay on a budget and to lose weight! <br>The week before, I plan a menu of my breakfast, lunch, dinner and snacks for the upcoming week. Then, over the weekend, I go to the grocery store and Sundays I cook all day and portion out my foods for the week. I label what each container is and place them by day of the week in my fridge for easy grabbing and less confusion. <br>An example of this is:<br>Monday: <br>brea... Mon, 30 Jan 2017 08:49:00 EST First comes veggies, then comes protein http://www.sparkpeople.com/secrets.asp?tip=50460_first_comes_veggies_then_comes_protein As a recently diagnosed Type 2, I've found that listening to what works for other diabetics is a great way to help yourself. Not that you have to do everything everyone else does, but you can pick and choose from their ideas for what you think will work the best for you. You can get some great ideas that have been tested and have probably been tweeked for the best results.<br><br>One thing that I've been told was when eating a meal, eat your veggies first then your protein and lastly your c... Sat, 28 Jan 2017 20:55:00 EST Growing My Own Food http://www.sparkpeople.com/secrets.asp?tip=50452_growing_my_own_food The garden is my closest friend - it's where I go to exercise my body with a hoe and a pitchfork. Its where I plan and lay-out companion planting strategies. It's were I witness everyday miracles in the rich soil that I grow from organic materials. Its where I harvest my meals and then prepare plates of food from scratch. And the peels are returned back to the soil. A full circle of life for a healthy life!! The garden begins downstairs in the garden room where I start seeds in Januar... Thu, 26 Jan 2017 15:01:00 EST Limit Carbs to 50 g or under! http://www.sparkpeople.com/secrets.asp?tip=50448_limit_carbs_to_50_g_or_under After reading alot about GMO wheat, and all the other things GMO has ruined, and what sugar does to our bodies, I have not eaten (or had very little bites) bread, crackers, potatoes, chips, corn, cake, candy, ice cream etc. since July 18. I have lost over 30# and do not feel deprived. I feel my body's inflammation has decreased and cravings are nearly gone. I always read labels and track everything I put in my mouth. So far, fruit is also banned, but I plan to add them in slowly and though... Wed, 25 Jan 2017 09:23:00 EST Healthy Food is Love http://www.sparkpeople.com/secrets.asp?tip=50445_healthy_food_is_love The evidence that we have seen over and over again is that veggies should be at least 1/2 of our plates, with some protein. A mostly plant-based diet is a wonderful path to improved health. We can try to eat a rainbow along the way. A couple of fruits can be added to help get that rainbow effect and to help satisfy the sweet tooth.<br><br>A couple of years ago I was driving down the road on a very cloudy day. There was a sudden break in the clouds with the sun shining brightly in that sma... Tue, 24 Jan 2017 19:04:00 EST How I keep myself from being hungry http://www.sparkpeople.com/secrets.asp?tip=50436_keeping_from_being_hungry I plan my meals ahead of time. I have lunches at work, 2 days a week of soup and sandwich and 3 days of Lean Cuisine meals with salad. <br><br>1 snack for the am <br>1 snack for the pm snack so I am not starving after the gym. Those have a little more to it. Example is Olive oil and Rosemary triscuits and Cottage cheese. I put that on top of the triscuit and it is SUPER yummy. (Of course it's lactose free cottage cheese as I am lactose intolerant)<br><br>Also I alternated breakfast around. Ev... Mon, 23 Jan 2017 21:00:00 EST Plan and Prep http://www.sparkpeople.com/secrets.asp?tip=50423_plan_and_prep The way I stick to my diet is to plan ahead. I purchase all of my food for the week on the weekend. And then I prep and cook everything I need for the week on Sundays. Then I just grab and go! I follow a Ketogenic diet and SparkPeople helps ensure that I hit all of my macros.<br><br>My breakfast is pretty much the same every day: 2 eggs, 2 cups of spinach, 2 tbsp. of butter, and a 2 tbsp. shot of MCT oil. I cook the eggs and spinach with coconut oil.<br><br>For lunch, I have 4 oz. of be... Sat, 21 Jan 2017 08:29:00 EST Building a Healthy Lifestyle on a Budget: Tricks from Twenty years in Retail. http://www.sparkpeople.com/secrets.asp?tip=50420_building_a_healthy_lifestyle_on_a_budget_tricks_from_twenty_years_in_retail Building a Healthy Lifestyle on a Budget: Tricks from Twenty years in Retail.<br><br>OK, my hubby and I are both retired, and it’s hard to make sweeping changes on a fixed income. Some of you are in single-income families, or large families, or for other reasons have a harsh financial reality. It’s hard enough to make ends meet without being asked to buy a whole bunch of specialty foods.<br><br>Here’s how I did it.<br><br>Exercise equipment, clothes to exercise in, kitchen equipment, exerci... Thu, 19 Jan 2017 18:00:00 EST Lowering Your Blood Pressure http://www.sparkpeople.com/secrets.asp?tip=50416_lowering_your_blood_pressure My husband and I have recently started to have high blood pressure. He would rather not take medication to help it and wanted to see if he could do it on his own. I accepted the prescription my physician gave me, with the intent of getting it lower and not having to take it after that. I got us a blood pressure cuff and a book titled "Blood Pressure Down" in order to start down that path. <br><br>According to the book "Blood Pressure Down" in order to keep your blood sugar in good range y... Thu, 19 Jan 2017 11:40:00 EST Mindfulness - know your foods, be active. http://www.sparkpeople.com/secrets.asp?tip=50406_mindfulness_know_your_foods_be_active Think about everything you put into your body. Food is medicine or poison - either one or the other. I eat for my blood type. For me, it has proven to keep me in top health. My husband and I both follow the blood type diet about 75% of the time. It made a huge difference in our health. So yay...Peter D'Adamo!<br><br>Read labels, know ingredients. Educate yourself on what stuff is called... e.g. what does it mean when they say 'partially hydrogenated oil', and what is MSG and BHA?! How muc... Wed, 18 Jan 2017 00:35:00 EST How you plate your food makes a big difference! http://www.sparkpeople.com/secrets.asp?tip=50403_how_you_plate_your_food_makes_a_big_difference One of my favorite breakfasts is to have no additive, natural peanut butter and an apple. <br><br>I used to section the apple with an apple slicer and then try to put the peanut butter on top. It did not like to stick though and the slices quickly disappeared with me still being hungry.<br><br>Now instead I section the apple and then cut the sections up into smaller cubes. It feels like I have much more that way. I put my 2 tablespoons of the natural, no additive peanut butter on the plate an... Tue, 17 Jan 2017 15:40:00 EST Eating Consciously, Gaining Intuition http://www.sparkpeople.com/secrets.asp?tip=50397_eating_consciously_gaining_intuition Learn how to eat consciously! Meaning, what you put in your body should be to nourish your mind, body and spirit. You must fill your insides with self love through food, so you can shine outside. I've come to understand the phrase "You are what you eat" goes deeper in its meaning. <br><br>Ive battled my own self for years and I finally found self love through food and began wanting what would nourish my cells physically beyond just emotionally. And to this day Im still loving those benefits.... Mon, 16 Jan 2017 18:28:00 EST Control Your Portions http://www.sparkpeople.com/secrets.asp?tip=50389_control_your_portions <img src="http://photosaws.sparkpeople.com/guid/5d470199-9efb-4e8a-91e9-6f5948484fd4.jpg"><br><br>If you have read my first secret of success, Use Healthy Ingredients, than you know now how important it is to put the right things into your body. Unfortunately, that isn't enough. You can't just make a healthy snack and eat 6 servings of it! This will defeat the purpose of the snack being healthy. Whether you are eating low fat, low calorie, low sodium, gluten free etc. or not this tip is an i... Mon, 16 Jan 2017 08:02:00 EST What's New and Beneficial About Kale http://www.sparkpeople.com/secrets.asp?tip=50380_whats_new_and_beneficial_about_kale What's New and Beneficial About Kale<br><br> Among all 100 of our WHFoods, kale tops the list in terms of lutein content. Kale is not only our most lutein-rich food at WHFoods, it is also the top lutein-containing food in the USDA's National Nutrient Database that analyzes 5,350 foods that contain this carotenoid nutrient. Among the carotenoids, lutein is perhaps best known for its supportive role in eye health, and in particular, for its ability to protect different parts of the eye from ... Sun, 15 Jan 2017 19:31:00 EST Quality over Quantity! http://www.sparkpeople.com/secrets.asp?tip=50373_quality_over_quantity My not so secret-secret is quality over quantity. It's that simple.<br><br>A bit of background here if you want to continue reading. I am the type of person that gets overwhelmed by the info available. The amount of advice from articles or people is astounding. I've tried twice before and all I got was "Eat more weight less! Eat less weigh less! Low carb, high carb! High fat, low fat!" When does the craziness end!? Sadly I've done most concepts except juicing and fasting.<br><br>It wasn't unt... Sun, 15 Jan 2017 13:32:00 EST Cucumber Rolls With Creamy Avocado Recipe http://www.sparkpeople.com/secrets.asp?tip=50370_cucumber_rolls_with_creamy_avocado_recipe Cucumber Rolls With Creamy Avocado Recipe<br><br><br>Finding a healthy and delicious snack is not as difficult as most people think. For instance, this Cucumber Rolls With Creamy Avocado Recipe from Ella Leché is a delightfully crunchy treat, and the combination of ingredients will give you plenty of health-boosting nutrients.<br>This treat is suitable for most people with allergies, but even if you’re the type who can eat just about anything, I’m pretty sure you will love it too.<br>Ingredie... Sun, 15 Jan 2017 11:31:00 EST Super Energy Kale Soup Recipe http://www.sparkpeople.com/secrets.asp?tip=50369_super_energy_kale_soup_recipe Super Energy Kale Soup Recipe<br><br>Eating kale and other cruciferous vegetables two to three times a week or, even better, four to five times a week, is an easy way to significantly boost your health. Just one cup of kale will flood your body with disease-fighting vitamins K, A, and C, along with respectable amounts of manganese, copper, B vitamins, fiber, calcium, and potassium.<br>With each serving of kale, you’ll also find more than 45 unique flavonoids, which have both antioxidant and a... Sun, 15 Jan 2017 10:49:00 EST Cups O' Plenty http://www.sparkpeople.com/secrets.asp?tip=50359_cups_o_plenty I have 4 sets of measuring cups that fold flat. You may wonder, "Why would anyone need so many measuring cups?" <br><br>I have found that I have the most success in losing weight when I measure everything I am eating. This posed a problem, because I was constantly short of the needed measuring cups. They were dirty from a previous meal. I was tired of constantly quick washing them before each meal. <br><br>The solution, more cups. The problem with that is that typical measuring cups take too... Sat, 14 Jan 2017 20:42:00 EST Sprout and Tomato Stuffed Avocados Recipe http://www.sparkpeople.com/secrets.asp?tip=50355_sprout_and_tomato_stuffed_avocados_recipe Sprout and Tomato Stuffed Avocados Recipe<br><br>Light and refreshing meals are such a good contrast to warm summer days. It’s tempting to reach for something sugary and sweet when the weather calls for it, but I have an alternative for that.<br>I have always believed in the nutritional benefits of superfoods, that is why for this recipe, I will be using two of my favorites – tomatoes and avocados.<br>Not only are they both bursting with good flavor, but you can be sure that every bite is del... Sat, 14 Jan 2017 11:32:00 EST Simple and Crunchy Kale Chips Recipe http://www.sparkpeople.com/secrets.asp?tip=50334_simple_and_crunchy_kale_chips_recipe Simple and Crunchy Kale Chips Recipe<br><br>Whether you eat them on a casual day at home or serve them at a party, you can guarantee that almost anyone will enjoy munching on chips. Unfortunately, most chips nowadays are made with genetically engineered (GE) ingredients and mixed with trans fats and other artificial components.<br>Fortunately, you can still get your fix of delicious and crunchy chips without the health risks. This Simple and Crunchy Kale Chips Recipe from Naturally Savvy, sho... Fri, 13 Jan 2017 11:53:00 EST Cucumber Avocado Caprese Salad http://www.sparkpeople.com/secrets.asp?tip=50333_cucumber_avocado_caprese_salad Cucumber Avocado Caprese Salad<br><br>A salad is a very versatile dish to make — you can mix and match different fresh fruits and vegetables, add herbs and spices for flavor, and even top it with cheese or any lean protein (like chicken, turkey, or beef) for added flavor.<br>Drizzle it with balsamic vinegar or olive oil, and you’ve got a ready-to-eat meal that will load you up with nutrients and fill you up.<br>This easy Cucumber Avocado Caprese salad recipe adapted from PopSugar Fitness uses... Fri, 13 Jan 2017 11:14:00 EST Healthy Chicken Soup with Lentils Recipe http://www.sparkpeople.com/secrets.asp?tip=50330_healthy_chicken_soup_with_lentils_recipe Healthy Chicken Soup with Lentils Recipe<br><br><br>Chicken Soup with Lentils<br><br>There is perhaps no more comforting food than a warm bowl of chicken soup, but the benefits are not only to your psyche. Chicken soup has been used as a remedy for the common cold since at least the 12th century.1<br>The fluids it provides can help your body fight infection, while the steam might help ease your congestion. But beyond this, chicken soup contains beneficial compounds that might alleviate inflam... Fri, 13 Jan 2017 10:51:00 EST Paleo Works for me http://www.sparkpeople.com/secrets.asp?tip=50327_paleo_works_for_me I've been eating paleo mostly since August. That has been the main reason for my success. I credit Saskatoon in Greenville for getting me started. It is a bit pricey but I am getting something for my money. It's the closest thing to a personal chef that I've ever found. I don't have to think about it. I order my food, pay, and pick it up on Monday evenings. It's that easy. I'm trying to cook on my own more. I've found that if I don't "eat clean" I feel awful for a day. People would say don't ... Fri, 13 Jan 2017 08:08:00 EST No Sugar works for me http://www.sparkpeople.com/secrets.asp?tip=50321_no_sugar_works_for_me Today is my 12th day with no added sugars in my diet. I also gave up diet coke and have had some issues with that ......have had some really weak moments but I have not had not even a sip. <br><br>I was on a mission for find something I could substitute with not a lot of artificial sweetner in it and discovered Lifewater. I love the blood orange and apple/pear. <br><br>Benefits of no sugar for me:<br><br>No longer lethargic and lazy! so much energy.<br>No brain fog<br>good glucose readings s... Thu, 12 Jan 2017 23:28:00 EST 10 Commandments for Healthy Eating in the Winter Months http://www.sparkpeople.com/secrets.asp?tip=50319_10_commandments_for_healthy_eating_in_the_winter_months Going Inside and Warming Up<br>Compared to every other season of the year, winter is a time for being inside, and especially around the savory smells of a kitchen in full use. Yes, it is colder outside, and we may need extra calories to stay warm. The reason is: warming up! Nothing is more satisfying on a brisk wintry day than a hearty hot bowl of soup. The idea of your oven compartments and stovetop burners being more active in the winter is an idea in keeping with this focus on inner warmth... Thu, 12 Jan 2017 21:56:00 EST Eat Planned Meals http://www.sparkpeople.com/secrets.asp?tip=50313_eat_planned_meals I have noticed that when I eat my regularly planned meals and snacks, I am not as hungry for junk snacks and have less cravings. I have not chosen a Spark meal plan but I try to stick within the dietary guidelines and make those my goals. So, I can eat food I enjoy and still be on the path of healthier eating and weight loss. <br><br>When I used to eat whenever I wanted, either when the opportunity arose, or whenever I felt hunger or cravings, all was an up and down roller coaster. This can f... Thu, 12 Jan 2017 14:30:00 EST Save time in the kitchen getting healthy http://www.sparkpeople.com/secrets.asp?tip=50304_save_time_in_the_kitchen_getting_healthy I know that it’s simpler to eat nutrient-dense plant foods when the preparation fits into your schedule. That's why I’ve pulled together these time-saving tips for creating nutritious meals all week long.<br><br>Prep for success. Shop and then wash, chop and store fresh veggies once or twice a week to minimize cooking time on other days. Check around for local grocery stores that sell organic foods at affordable prices. <br><br>Bean there, done that. Once a week, prepare big batches of beans ... Thu, 12 Jan 2017 08:06:00 EST Planning is the your secret to success! http://www.sparkpeople.com/secrets.asp?tip=50298_planning_is_the_your_secret_to_success To be successful at eating healthier I make sure I plan my meals the week before and make sure I have all the ingredients to prepare them. This helps me not to cheat. It also helps me to plan my workout accordingly. I've noticed when I don't plan my meals the week before I tend to eat unhealthy foods and have a hard time staying on track with other goals. <br>Here are some helpful tips:<br>1. Take some time out every week to look at your Goals regarding nutrition, exercise, spiritual growth,... Wed, 11 Jan 2017 19:32:00 EST How to Get Motivated for 2017 http://www.sparkpeople.com/secrets.asp?tip=50294_how_to_get_motivated_for_2017 How to Get Motivated for 2017<br><br><br>The beginning of 2017 may include a range of New Year’s resolutions that you would like to achieve in the coming year. Exercise, losing weight, saving money, work-life balance, eating healthy are some of the top resolutions for many, but what stops us from achieving these goals? Stress and other commitments often make people fall down on their resolutions. But a lack of motivation is also a big factor, and one that’s often coupled with a list of excuse... Wed, 11 Jan 2017 14:29:00 EST Avocado Super Smoothie Recipe http://www.sparkpeople.com/secrets.asp?tip=50291_avocado_super_smoothie_recipe Avocado Super Smoothie Recipe<br><br>Smoothies are an easy way to add valuable nutrition to your diet when you’re short on time. But even if you have all the time in the world, smoothies are still an excellent choice, as you can throw together a complete balanced meal brimming with antioxidants, vitamins, minerals and, if you try the recipe that follows, even healthy fats.<br>This avocado super smoothie recipe, which is adapted from one posted by the Little Epicurean,1 works great for breakfa... Wed, 11 Jan 2017 10:31:00 EST Tracking for Accountability http://www.sparkpeople.com/secrets.asp?tip=50283_tracking_for_accountability Tracking my food keeps me accountable two ways. One - I can't claim eating amnesia- eat it=track it!<br>Two - I think twice about whether I really want to eat something if I'll need to track it.<br><br>I find that this approach keeps me mindful about my food intake. I find pride in having a day's worth of healthy eating. It makes my tracker look great and I then enjoy seeing how I did on my nutritional goals for the day.<br><br>I track every bite - this helps me with a thoughtful pause. I ... Tue, 10 Jan 2017 20:50:00 EST Drugged Up Fish Supply http://www.sparkpeople.com/secrets.asp?tip=50276_drugged_up_fish_supply Drugged Up Fish Supply<br><br>In the past 30 days, nearly half of Americans have used at least one prescription drug. Nearly 22 percent used three or more during that timeframe and more than 10 percent used five or more.1<br><br>There are individual health repercussions of taking so many drugs, especially when unnecessary or inappropriately prescribed, but another often-overlooked consequence is turning up in the world’s waterways in the form of pharmaceutical pollution.<br><br>When you take ... Tue, 10 Jan 2017 13:31:00 EST How to Detox Daily with 5 Types of Nutrient-Rich Foods http://www.sparkpeople.com/secrets.asp?tip=50264_how_to_detox_daily_with_5_types_of_nutrientrich_foods How to Detox Daily with 5 Types of Nutrient-Rich Foods<br><br><br>As you likely know, supporting your body’s ability to detox is truly necessary in today’s society. Based on scientific and medical literature, everyone is toxic. Period. Think about it – toxins exist in every aspect of our lives, from the air we breathe, to the food we eat, even to the thoughts we think. It has been estimated that there are currently over 80,000 chemicals currently used in the United States, and we are exposed ... Mon, 9 Jan 2017 23:26:00 EST my version of meal planning http://www.sparkpeople.com/secrets.asp?tip=50261_my_version_of_meal_planning I eat 3 meals a day with two mini snacks, one between breakfast and lunch and the other between lunch and dinner, and a third snack about an hour before I go to bed.<br><br>For my 3 meals I aim to have a grain, a protein, some fat a serving of fruit and a serving of vegetable. At breakfast I usually don't get the serving of vegetable but I get everything else. At lunch and dinner I aim to have a serving from each of these five food groups. I usually have a small serving of cereal for my first... Mon, 9 Jan 2017 21:28:00 EST What's New and Beneficial About Broccoli http://www.sparkpeople.com/secrets.asp?tip=50256_whats_new_and_beneficial_about_broccoli What's New and Beneficial About Broccoli<br><br> Since our recommended cooking method for broccoli has always been Quick Steaming, we are excited to report on numerous recent studies that show nutritional benefits from the steaming of broccoli (versus other cooking methods). Included in these benefits are better retention of vitamin C and sulforaphane when broccoli is steamed rather than boiled. Also noted in these studies are better firmness and more vibrant green color from short-term ve... Mon, 9 Jan 2017 20:50:00 EST No Big Deal http://www.sparkpeople.com/secrets.asp?tip=50250_no_big_deal Eat what you can. Secret is to eat very little if you eat too much. Only eat half what you need. Remember the secret is you. Be you in what you can accomplish in your healthy life style. Nobody controls you but you. Good Luck. <br><br>Accomplish your dream that no one can. When eating think of light clear sky's. Moon over the stars. Sun brightness, clear sight of what you see in you healthy life style. Breath in out relax no rush. Yuga is a very good part to put into your life style. Yuga can... Mon, 9 Jan 2017 11:52:00 EST Anti-Inflammatory Diet For Chronic Pain http://www.sparkpeople.com/secrets.asp?tip=50245_antiinflammatory_diet_for_chronic_pain This is some of what I learned in my Chronic Pain class about adopting an Anti-Inflammatory Diet to help reduce pain. <br><br>It is becoming known that chronic inflammation is a root cause of many serious illnesses like cancer and heart disease to name a couple. Inflammation on the skin has redness around the wound, heat, swelling and pain. Inflammation helps bring increased nourishment and immune activity to the site of injury/infection. However when the inflammation continues and no longer ... Mon, 9 Jan 2017 09:56:00 EST How do you become more excited about eating more vegetables? http://www.sparkpeople.com/secrets.asp?tip=50232_how_do_you_become_more_excited_about_eating_more_vegetables How do you become more excited about eating more vegetables?<br><br>It's no wonder that so many people get tired of hearing about vegetables. We're constantly being told to "eat our veggies" by nutritionists, magazine articles, and diet books. In fact, we're often given the green light to eat unlimited amounts of vegetables. Eating health-promoting vegetables has become "old news."<br><br>At WHFoods, we have always been confident that the taste of carefully prepared fresh vegetables can win o... Sun, 8 Jan 2017 17:02:00 EST Manage the Munchies(how to stop eating two bags of Doritos at 1am) http://www.sparkpeople.com/secrets.asp?tip=50231_manage_the_munchieshow_to_stop_eating_two_bags_of_doritos_at_1am You know the kind of munchies I'm talking about, right? They hit you like a ton of bricks and there is no stopping them. <br><br>The reason for this is that the chemicals cause your sense of smell to increase, which increases the taste of whatever your eating. Making those weird things you make at 12AM super delicious, but any other time they would be disgusting. <br><br>So how do you fight the urge to cover oreos in peanut butter and chocolate sauce? Well there are a few different ways to... Sun, 8 Jan 2017 16:32:00 EST Flavored Coffee Hack http://www.sparkpeople.com/secrets.asp?tip=50230_flavored_coffee_hack I will not deny, I love lattes, I love cappacinos and I love iced coffee with all the syrups. What I do not love is the synthetic stuff in the ingredients and the excessive calories. <br><br>I found a way to get to the point where I do not need to add any cream or sugar to my coffee, and I am not a fan of plain coffee. First of all I French Press my coffee, ideally I would grind the beans for every pot. I put my grounds in the Press and add 1/2 tsp of vanilla, nutmeg, cinnamon, allspice ... Sun, 8 Jan 2017 15:42:00 EST Accountability and Tracking All Food http://www.sparkpeople.com/secrets.asp?tip=50222_accountability_and_tracking_all_food ABC= All Bites Count. Be accountable and track your food! All bites! This way if you gain weight, you can readily evaluate what you can improve on. Be easy on yourself but be objective. Once I found I was eating a nut mix because I had talked myself into considering it a "protein" and thus worth it. However, my snacking calories added up to over 500 calories a day. Was it worth the protein? After re-evaluating, I found that this nut mix had tons of fat and not as much protein as I had though... Sun, 8 Jan 2017 10:26:00 EST How does magnesium help maintain strong bones? http://www.sparkpeople.com/secrets.asp?tip=50216_how_does_magnesium_help_maintain_strong_bones How does magnesium help maintain strong bones?<br> <br>About 50 to 60% of a person's magnesium is stored in the bone, and as such, it plays a key role in bone metabolism. Researchers have found that even a mild ongoing magnesium deficiency can lead to a significant amount of bone loss.<br> ... Sat, 7 Jan 2017 20:34:00 EST Need a Soda substitute? http://www.sparkpeople.com/secrets.asp?tip=50215_need_a_soda_substitute I highly suggest flavored sparkling water over soda. It has the same fizzy kick as soda, but according to my food tracker, is zero calories. There are many different flavors, like soda pop.<br>My mom buys them for my brother and me. They can get expensive with some brands, but look for deals and buy at your own discretion.<br>I definitely think it's worth it, though.<br><br>From a little kid's perspective, my brother, who is eight, loves them. We rarely drink that much soda.<br>Clear America ... Sat, 7 Jan 2017 18:57:00 EST Healthy Chicken Soup with Lentils Recipe http://www.sparkpeople.com/secrets.asp?tip=50208_healthy_chicken_soup_with_lentils_recipe Healthy Chicken Soup with Lentils Recipe<br><br><br>Chicken Soup with Lentils<br><br><br>There is perhaps no more comforting food than a warm bowl of chicken soup, but the benefits are not only to your psyche. Chicken soup has been used as a remedy for the common cold since at least the 12th century.1<br>The fluids it provides can help your body fight infection, while the steam might help ease your congestion. But beyond this, chicken soup contains beneficial compounds that might alleviate in... Sat, 7 Jan 2017 11:27:00 EST US Seafood Consumption Is Up, but Many Are Still Making Unhealthy Purchasing Choices http://www.sparkpeople.com/secrets.asp?tip=50207_us_seafood_consumption_is_up_but_many_are_still_making_unhealthy_purchasing_choices US Seafood Consumption Is Up, but Many Are Still Making Unhealthy Purchasing Choices<br><br>According to the latest report1 by the National Oceanic and Atmospheric Administration (NOAA), Americans increased their seafood consumption by nearly 1 pound per person in 2015, to an average of 15.5 pounds per year, or just over 4.75 ounces per week.<br><br>That’s the largest increase in seafood consumption in two decades. While this is good news, we still fall short of dietary recommendations, which... Sat, 7 Jan 2017 11:09:00 EST Can you tell me more about leeks? http://www.sparkpeople.com/secrets.asp?tip=50199_can_you_tell_me_more_about_leeks Can you tell me more about leeks?<br><br>Leeks, known scientifically as Allium porrum, are related to garlic, onions, shallots, and scallions. Leeks look like large scallions, having a very small bulb and a long white cylindrical stalk of superimposed layers that flows into green, tightly wrapped, flat leaves. Cultivated leeks are usually about 12 inches in length and one to two inches in diameter and feature a fragrant flavor that is reminiscent of shallots but sweeter and more subtle. Wild... Fri, 6 Jan 2017 23:37:00 EST Clean eating, A little investment, but worth it http://www.sparkpeople.com/secrets.asp?tip=50195_clean_eating_a_little_investment_but_worth_it As part of my pursuit for cleaner and healthier eating, I have always noticed how the more processed and "worse" items seem so much cheaper than fresh or more natural food items. Over time though, I have discovered how to eat healthier and in the long run, cheaper with just a few up front investments. Mainly a few plastic storage containers, a vacuum sealer and a pressure canner with jars. <br><br>It was a little investment, but was able to purchase a vacuum sealer for $80 and then a 20qt pre... Fri, 6 Jan 2017 17:27:00 EST Eat Whatever You Want ... But First http://www.sparkpeople.com/secrets.asp?tip=50194_eat_whatever_you_want_but_first I have found that I am hungry for many things that might not be the best for me to eat. I am always hungry for Pizza, French Fries, and Spaghetti Carbonara. I know that when I eat these items not only will I probably overeat calories, but I will also have problems with digestion or at least feel overfull.<br><br>How do I solve this dilemma you might ask? One way is just to eat what I want. This can help me get over the craving in the near term. Another way that has been really effective ... Fri, 6 Jan 2017 16:58:00 EST Heart-Healthy Kale Tortilla Recipe http://www.sparkpeople.com/secrets.asp?tip=50191_hearthealthy_kale_tortilla_recipe Heart-Healthy Kale Tortilla Recipe<br><br>Kale Tortilla<br><br>iled or poached, are a popular breakfast food, but if you’re getting tired of them or if you want to add variety and flavor, there’s one way to kick it up a notch: turn them into a tortilla. You can use whatever healthy ingredients you have on hand, turning it into a delicious and nutritious dish. Your imagination is the only limit.<br>This recipe from Pete Evans is all-organic and healthy, starting with the most important ingredi... Fri, 6 Jan 2017 13:31:00 EST Healthy Breakfast: Baked Avocado Recipe http://www.sparkpeople.com/secrets.asp?tip=50189_healthy_breakfast_baked_avocado_recipe Healthy Breakfast: Baked Avocado Recipe<br><br><br>Baked Avocado<br><br>If you’re looking for a healthy breakfast, you’ll want to bypass much of the traditional fare in the US. Cereal, bagels, pancakes, waffles, muffins, and doughnuts all have one thing in common…<br>They’re refined carbohydrates that will quickly break down to sugar, increase your insulin levels, and cause insulin resistance, which is the number one underlying factor of nearly every chronic disease and condition known to man... Fri, 6 Jan 2017 12:51:00 EST How to Make Healthy Deviled Eggs? Add Guacamole and Turmeric http://www.sparkpeople.com/secrets.asp?tip=50188_how_to_make_healthy_deviled_eggs_add_guacamole_and_turmeric How to Make Healthy Deviled Eggs? Add Guacamole and Turmeric<br><br><br>Deviled Eggs<br><br>Contrary to popular belief, deviled eggs are not a relatively new creation. They’ve actually been around since the Ancient Roman period. During that time, the eggs were boiled and seasoned with assorted spices, which were then served to wealthy guests as appetizers. However, they weren’t called “deviled” yet.1<br>The use of “deviled” as a term for cooking first appeared in Great Britain around 1786. It... Fri, 6 Jan 2017 12:20:00 EST The Benefits of Fermented Beets http://www.sparkpeople.com/secrets.asp?tip=50178_the_benefits_of_fermented_beets The Benefits of Fermented Beets<br><br> Raw beet juice has been shown to lower blood pressure thanks to naturally occurring nitrates that are converted into nitric oxide in your body. Nitric oxide helps relax and dilate blood vessels, improving blood flow<br> Beet juice can also boost stamina during exercise by as much as 16 percent, and has been shown to improve muscle capacity in people with heart failure by 13 percent<br> Fermenting your beets gives you all the health-boosting ben... Fri, 6 Jan 2017 00:11:00 EST Winter Squash: health benefits http://www.sparkpeople.com/secrets.asp?tip=50155_winter_squash_health_benefits Winter Squash: health benefits<br><br><br>While we've become accustomed to thinking about leafy vegetables as an outstanding source of antioxidants, we've been slower to recognize the outstanding antioxidant benefits provided by other vegetables like winter squash. But we need to catch up with the times! Recent research has made it clear just how important winter squash is worldwide to antioxidant intake, especially so in the case of carotenoid antioxidants. From South America to Africa to In... Wed, 4 Jan 2017 23:07:00 EST Do not try to eat 'as little as possible'! http://www.sparkpeople.com/secrets.asp?tip=50147_do_not_try_to_eat_as_little_as_possible Do not try to eat 'as little as possible'. Especially if you try to overcome binge eating. <br><br>I know that before I entered BED treatment, and back when I tried to 'diet' I thought to eat little was best. I wanted to lose weight fast, so.... For years I would think that 'less is better'. <br><br>By now I have learned that I need to eat what is in my plan. Period. Make a plan and include healthy foods and some treats. And eat the foods and the portions that are in the plan. Describe in gen... Wed, 4 Jan 2017 17:12:00 EST What works for me http://www.sparkpeople.com/secrets.asp?tip=50146_what_works_for_me At the end of the day I find myself looking for a snack before i go to bed, so far my favorite snack has been chopped celery stalks between 5-6, 7" long with a good splash of salad vinegar and a sprinkle of salt, sometimes ill even a diced cucumber in there it makes for a great filling and healthy snack. <em>4</em> ,,.,,.,.,.,.,,., .,.,,. ,. ,,. . ... Wed, 4 Jan 2017 16:48:00 EST Use this journey as a tool to live healthy http://www.sparkpeople.com/secrets.asp?tip=50141_use_this_journey_as_a_tool_to_live_healthy I learned the first time through this when I lost 120lbs and kept it off for 2 years to not treat it as a diet per se, but a new way to live healthy. Learn a way to eat that will fit your lifestyle and also provide you well a well balanced diet within the calorie goals.<br><br>The main thing is to eat healthy and well balanced. If you can, do more fresh or non-processed foods since they have lower sodium and other additives. Make sure to eat every meal so that you do not have extended lulls i... Wed, 4 Jan 2017 12:47:00 EST What's new and beneficial about shiitake mushrooms? http://www.sparkpeople.com/secrets.asp?tip=50131_whats_new_and_beneficial_about_shiitake_mushrooms What's new and beneficial about shiitake mushrooms?<br><br>Long a symbol of longevity in Asia because of their health-promoting properties, shiitake mushrooms have been used medicinally by the Chinese for more than 6,000 years. More recently, their rich, smoky flavor has endeared them to American taste buds. These exotic hearty mushrooms can now be found in supermarket shelves across the U.S. throughout the year.<br><br>Like other mushrooms, these specialty mushrooms are as mysteriously uniqu... Tue, 3 Jan 2017 23:27:00 EST Food Swaps is Great Way to Cut Calories! http://www.sparkpeople.com/secrets.asp?tip=50127_food_swaps_is_great_way_to_cut_calories I have learned when it comes to Healthy Eating it is important to be a label reader. Compare the nutrition to something else that you may like. <br><br>For instance, before going shopping I did a check on line in the Dairy department on the different types of milk. I looked at the sugar levels, different types from cows milk, to goats milk, soy milk, coconut milk all the way to the different nut milks. <br><br>I found that Almond milk comes in a sugar free form with only 30 calories per 8-oz.... Tue, 3 Jan 2017 19:14:00 EST Could You Eat on $3.37 a Day? http://www.sparkpeople.com/secrets.asp?tip=50118_could_you_eat_on_337_a_day Could You Eat on $3.37 a Day?<br><br>While food assistance varies from state to state, a typical family using the Supplemental Nutrition Assistance Program (SNAP), the official name for food stamps, will have about $3.37 per person, per day, with which to buy food.1<br><br>Many families run out of food stamps after the first two weeks of the month and rely on food banks to fill in the gaps. On a budget this tight, fruits and vegetables are often purchased only if there's money to spare, and o... Tue, 3 Jan 2017 10:56:00 EST Keep it where you can see it! http://www.sparkpeople.com/secrets.asp?tip=50117_keep_it_where_you_can_see_it Out of sight, out of mind.<br><br>There is so much to this saying! I have found I will eat what's in arm's reach, when I go looking for food. That means if the healthy stuff is harder to lay my hands on, or if it requires a ton of preparation, I'm less likely to eat it.<br><br>I work full time, and long hours. By the time I get home and start dinner, I'm hungry and I don't always want to spend my precious time at home cooking and cleaning up.<br><br>This could be (and used to be) a recipe for... Tue, 3 Jan 2017 10:32:00 EST What's New and Beneficial about Winter Squash http://www.sparkpeople.com/secrets.asp?tip=50106_whats_new_and_beneficial_about_winter_squash What's New and Beneficial about Winter Squash<br><br> Although winter squash has long been recognized as an important food source of carotenoids, only recently have research studies documented just how fantastic winter squash can be when it comes to these key antioxidants. For some groups of study participants, winter squash turns out to be the primary food source of alpha-carotene and beta-carotene in the entire diet! For lutein, zeaxanthin, and beta-cryptoxanthin (three other health-supp... Mon, 2 Jan 2017 16:32:00 EST How are the different colored bell peppers related? http://www.sparkpeople.com/secrets.asp?tip=50086_how_are_the_different_colored_bell_peppers_related How are the different colored bell peppers related?<br> <br>A wonderful ... Sun, 1 Jan 2017 18:07:00 EST Immune-Boosting Roasted Pepper Soup Recipe Recipe http://www.sparkpeople.com/secrets.asp?tip=50076_immuneboosting_roasted_pepper_soup_recipe_recipe Immune-Boosting Roasted Pepper Soup Recipe<br>Recipe<br><br>Nothing beats sipping warm soup when it’s cold outside. Soup has been part of people’s diets since the early ages, and it’s generally considered a staple comfort food when you’re not feeling well.<br>But you don’t need to be “under the weather” to enjoy a good bowl of soup. In fact, this healthy soup recipe may even help you avoid getting sick in the first place.<br>Mercola.com reader Margaret LaValley shares her delicious and hearty... Sun, 1 Jan 2017 11:37:00 EST Calcium & Heart Disease Risk; Oats Improve Several Heart Disease Markers http://www.sparkpeople.com/secrets.asp?tip=50067_calcium_heart_disease_risk_oats_improve_several_heart_disease_markers No Link Found Between Calcium and Heart Disease Risk<br><br>A review of 27 studies and clinical trials found that high intake of calcium, either through diet or supplements, does not raise the risk of cardiovascular disease. The findings, published October 25, 2016 in the Annals of Internal Medicine, are the basis of updated guidelines issued by the National Osteoporosis Foundation and the American Society for Preventive Cardiology. The research does note, however, that the cardiovascular s... Sat, 31 Dec 2016 22:57:00 EST Are there any individual concerns about eating eggplant? http://www.sparkpeople.com/secrets.asp?tip=50064_are_there_any_individual_concerns_about_eating_eggplant Are there any individual concerns about eating eggplant?<br><br><br>Eggplant is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating eggplant. Laboratory studies have shown that... Sat, 31 Dec 2016 18:32:00 EST WEIGHT LOSS THE 47 BEST NEW WEIGHT LOSS TIPS OF THE YEAR http://www.sparkpeople.com/secrets.asp?tip=50062_weight_loss_the_47_best_new_weight_loss_tips_of_the_year WEIGHT LOSS<br>THE 47 BEST NEW WEIGHT LOSS TIPS OF THE YEAR<br><br><br>By The Editors of Eat This, Not That!<br><br>Diet soda is out, plant protein is in, butter is back—and losing weight is not one-size-fits-all. Maximize your rapid weight loss with the best tips and tricks of 2016.<br><br>Here at Eat This, Not That!, we spend every single day researching the latest weight loss trends, analyzing the most effective methods for burning fat—and keeping it off, while eating the delicious foods y... Sat, 31 Dec 2016 15:41:00 EST Motivating kids to eat healthier foods http://www.sparkpeople.com/secrets.asp?tip=50054_motivating_kids_to_eat_healthier_foods To moms struggling with a childs fruit/veggie intake. I've been vegetarian for over 10yrs and my 1st year being vegan. By no means, I am an expert, but, I've been educating myself on the topic of nutrition. I am raising a 7 and 5 year old and both vegetarians. I can't stress enough how important it is to...<br><br>1. always have kids see you eat veggies. Lead by example.<br><br>2. ALWAYS place a piece of veggie on their plate (late their brain associate that meals should always consist of som... Sat, 31 Dec 2016 09:28:00 EST Shiritaki Noodles and Broth http://www.sparkpeople.com/secrets.asp?tip=50046_shiritaki_noodles_and_broth If you are looking for a healthy, very low calorie, natural pasta alternative, I strongly recommend trying shiritaki noodles. Common brands are House Brand and Nasoya. The noodles come in a variety of sizes; but, beware, the wider ones (fettucini, macaroni) are particularly redolent of the faint fishy odor and taste they have before you rinse them thoroughly in warm water. That odor/taste can be almost completely eliminated from the angel hair and spaghetti styles. The noodles have a firm, sl... Fri, 30 Dec 2016 15:06:00 EST What are some good food sources of vitamin E? http://www.sparkpeople.com/secrets.asp?tip=50034_what_are_some_good_food_sources_of_vitamin_e What are some good food sources of vitamin E?<br><br>Of our seven excellent sources of vitamin E, five are green leafy vegetables. Followers of our WHFoods site will probably not be surprised by this—green leafy vegetables score well as sources of many different nutrients. With respect to vitamin E, their combination of nutrient richness and low calories is very compelling to our rating system. Expect each serving of greens to contain about 15 to 25% of your daily requirement.<br><br>Outside ... Thu, 29 Dec 2016 23:08:00 EST Sugar is toxic! http://www.sparkpeople.com/secrets.asp?tip=50023_sugar_is_toxic Sugar is in everything it seems, from processed foods, to baked goods, to catsup. It is used as a replacement in low-fat and fat-free products. When we carefully read labels we find sugar in even "healthy" foods like yogurt and packaged meats. We have got to remove sugar from our diets!<br><br>When we eat foods high in sugar, the reward centers of the brain are activated. At the same time, a large amount of dopamine is released. This is what makes eating sugar feel so good. When we eat high-... Thu, 29 Dec 2016 08:16:00 EST Water water everywhere http://www.sparkpeople.com/secrets.asp?tip=50016_water_water_everywhere Water and other subjects: Do we drink enough water? Good question. As luck would have it I’m thirsty pretty much all the time. I hope that doesn’t mean being pre-diabetic – but hopefully with my new sugar free cookies (see my earlier post) that will be less of a problem. I recently discovered that I have a nice plastic glass in my kitchen and when I measured how much water it holds I discovered it actually holds 16 ounces! So I have been counting myself as having one glass of water but I actu... Wed, 28 Dec 2016 17:55:00 EST Keto\Primal way of life http://www.sparkpeople.com/secrets.asp?tip=50011_ketoprimal_way_of_life changing over to a ketogenic or lowcarb/ moderate protein/ high fat diet has been a Godsend into my life. not only have I lost 65 lbs, in 5 months, but I feel great and I love my healthy new lifestyle. This does not feel like a diet. <img src="http://photosaws.sparkpeople.com/guid/556b54de-06fe-4d3a-8f75-5374d3d07e8d.jpg"> This is truly a new way of life. <br><br>Five months ago I was 270 lbs....I fought for six months just to yo-yo back and forth 10-20 lbs. Then a friend introduced me to lo... Wed, 28 Dec 2016 13:27:00 EST Quinoa: description and history http://www.sparkpeople.com/secrets.asp?tip=50004_quinoa_description_and_history Quinoa: description and history<br><br>Because quinoa is typically consumed in the same way as the cereal grasses (wheat, oats, barley, and rye), we group it together with those foods on our website. However, quinoa is not a cereal grass at all, but rather a member of the same food family that contains spinach, Swiss chard, and beets. Many researchers refer to quinoa as a "pseudocereal." This term is typically used to describe foods that are not grasses but can still be easily ground into flo... Wed, 28 Dec 2016 07:31:00 EST Tonight We Dine in Homecooking...,,,,, http://www.sparkpeople.com/secrets.asp?tip=50000_tonight_we_dine_in_homecooking Very few people these days cook from scratch and the skill of "cooking from scratch" is fast becoming extinct.<br><br>To make the lives of "busy families" easier—manufactures now provide us with cheese that has been grated, cubed, sliced;, pumpkin comes in cans; garlic that is pre-cut; pumpkin and potatoes that are ready to pop in the oven. You can now buy apples and oranges cut into segments to make it easier for busy mums. We no longer require knife skills, especially for mums who own a The... Tue, 27 Dec 2016 23:22:00 EST 5 Healthy-Eating Resolutions You Can Actually Stick To http://www.sparkpeople.com/secrets.asp?tip=49998_5_healthyeating_resolutions_you_can_actually_stick_to Try these healthy eating resolutions for a healthier you in the new year.<br>Why not attack the age-old “lose weight” and “eat healthier” resolutions from a different perspective and cut them into more manageable pieces? It could actually work! Here are 5 do-able New Year’s resolutions for a healthier you this year.<br><br>Next: Resolution 1. Eat More Omega-3s <br><br>Solution: Seek out seafood.<br>Getting more foods rich in omega-3 fatty acids might just help you keep your blood pressure dow... Tue, 27 Dec 2016 22:36:00 EST What To Look For In Lunch Meats http://www.sparkpeople.com/secrets.asp?tip=49995_what_to_look_for_in_lunch_meats Be Aware Of Sodium<br><br>Many cold cuts contain 500 to 700 milligrams (mg) of sodium per 2-ounce serving---between 33 and 45 percent of the 1,500 mg per day recommended for adults over age 50. Even cold cuts labeled "lower sodium" usually contain more that 400 mg of sodium per serving. Some of this sodium is added salt, but many preservatives that contain sodium are often used, too. <br><br>Healthier Cold Cuts<br><br>Your best bets for cold cuts are pre-packaged organic brands that are pro... Tue, 27 Dec 2016 20:08:00 EST Don't drink the juice, eat the fruit! http://www.sparkpeople.com/secrets.asp?tip=49985_dont_drink_the_juice_eat_the_fruit Fruit juices are available everywhere. We drink prune and orange juice for breakfast, give apple juice to our kids, but did you know those juices are loaded with sugar? <br><br>Whole fruit provides you with a whole lot more nutrition than fruit juice. The skin is one of the places where the fruit interacts with sunlight, and forms a variety of colored pigments that absorb different wavelengths of light. These pigments, including carotenoids and flavonoids, are well researched as nutrients t... Tue, 27 Dec 2016 08:25:00 EST What To Look For In Lunch Meats http://www.sparkpeople.com/secrets.asp?tip=49980_what_to_look_for_in_lunch_meats Organic meats with no artificial additives are better choices than more highly processed meats.<br><br>Cold cuts are popular in sandwiches for quick, easy meals, but studies increasingly point to these and other processed meats as culprits in mounting risks for heart disease and diabetes. And, after researchers at the International Agency for Research on Cancer found that consuming an average of 1.75 ounces of processed meat per day is associated with an 18 percent higher risk of colorectal ... Mon, 26 Dec 2016 23:18:00 EST The Benefits of Fermented Beets http://www.sparkpeople.com/secrets.asp?tip=49975_the_benefits_of_fermented_beets The Benefits of Fermented Beets<br><br>Beets and raw beet juice are typically recommended in limited amounts due to high sugar content.<br><br>However, when fermented, beets may be among the healthiest vegetables out there, as most of the sugar is then gobbled up by beneficial bacteria during the fermentation process while leaving other health-boosting ingredients intact.<br><br>Fermented foods are also chock-full of probiotics or good bacteria. A large number of studies have demonstrated how... Mon, 26 Dec 2016 13:45:00 EST The Latest Superfood: Red Cabbage Sprouts http://www.sparkpeople.com/secrets.asp?tip=49973_the_latest_superfood_red_cabbage_sprouts The Latest Superfood: Red Cabbage Sprouts<br><br>New science reveals that red cabbage sprouts contain 40 times more vitamin E and six times more vitamin C, aka ascorbic acid, than the same veggie as a fully mature plant. That’s a lot of colds prevented and inflammation decreased.<br><br>Microgreens represent a fairly new buzzword in the world of healthy nutrition. When you grow your own veggies and notice the tender, young plants emerging from the earth, you may be amazed to learn that not on... Mon, 26 Dec 2016 11:40:00 EST Oats Offer Whole-Grain Benefits http://www.sparkpeople.com/secrets.asp?tip=49966_oats_offer_wholegrain_benefits Lesser-known nutrients in oats are prebiotics, Arday says. You may be more familiar with probiotics, "good" bacteria found in some yogurts and other fermented foods that help with digestive health. "A prebiotic functions as indigestible fiber that feeds the probiotic bacteria," she explains. "It's good to have both pre- and probiotics in your diet."<br><br>Oats in Your Diet<br><br>While oatmeal is the most obvious source of oats, you can also find this versatile grain in whole-grain breads... Sun, 25 Dec 2016 23:00:00 EST What are the health benefits of onions? http://www.sparkpeople.com/secrets.asp?tip=49965_what_are_the_health_benefits_of_onions What are the health benefits of onions?<br><br>Onions, like garlic, are members of the Allium family, and both are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. A wide variety of allyl sulfides are found in onion, including the four major diallyl sulfides: DMS (diallyl monosulfide), DDS (diallyl disulfide), DTS (diallyl trisulfide), and DTTS (diallyl tetrasulfide). Also present are a wide variety of sulfoxides,... Sun, 25 Dec 2016 18:06:00 EST Better Than Wheatgrass: Raw Veggie Juice and Sprouts http://www.sparkpeople.com/secrets.asp?tip=49961_better_than_wheatgrass_raw_veggie_juice_and_sprouts Better Than Wheatgrass: Raw Veggie Juice and Sprouts<br><br><br>If you want to improve your nutrition and are itching to grow your own food, sprouts are an ideal choice.<br><br>Virtually all sprouted seeds and grains fall in the "superfood" category, and they're really easy to grow, even if you don't have a lot of space or an outdoor garden. But what about green grasses like wheatgrass?<br><br>Wheatgrass is grown from wheat seeds, and contains high amounts of chlorophyll. Most people juice it... Sun, 25 Dec 2016 12:28:00 EST Do it for your health http://www.sparkpeople.com/secrets.asp?tip=49952_do_it_for_your_health Eat clean! Ditch processed foods, I ended up letting food get me type 2 diabetes! Unnecessary! There is good food to be had by eating more veggies, protein, higher fat LCHF for me has killed it! I have been following a ketogenic type fire, under doctors care. Thus has helped me obtain my goals! I feel better mentally and physically and have much new energy as well as self esteem! <br><br>I never want to become that overweight person I was before. Sugar is a bad thing for you,Do are soda and f... Sun, 25 Dec 2016 04:50:00 EST Oats Offer Whole-Grain Benefits http://www.sparkpeople.com/secrets.asp?tip=49949_oats_offer_wholegrain_benefits Packed with fiber and other important nutrients, oats can be a part of any meal.<br><br>When you think of oats, you may picture a hot bowl of cinnamon oatmeal with berries that warms you up on a frosty morning. But there's more to these grains than a feel-good breakfast: You can reap the powerful health benefits of oats in lunches, dinners, and snacks.<br><br>Unfortunately, many people dismiss oats as a high-carb food. "Eliminating oats means you're also eliminating great fiber, nutrients,... Sat, 24 Dec 2016 23:06:00 EST Tips for Visiting Friends and Family Who Are Not Plant-Strong http://www.sparkpeople.com/secrets.asp?tip=49948_tips_for_visiting_friends_and_family_who_are_not_plantstrong Tips for Visiting Friends and Family Who Are Not Plant-Strong<br><br>Visiting friends and family who are not plant-strong can be very tricky and requires a delicate balance of grace and diplomacy. You want to do your best to stick to the plant-strong plan, but you don’t want to offend your hosts.<br><br>Here are some tips that will absolutely help you navigate these prickly waters.<br><br>1. Always offer to bring a dish or two to share.<br><br>Start by calling the host and express how excited... Sat, 24 Dec 2016 21:17:00 EST Minimizing Meat for Better Health http://www.sparkpeople.com/secrets.asp?tip=49936_minimizing_meat_for_better_health Tips For Mindful Meat Eating<br><br>Rethink the role of meat. View it as a flavoring for a main dish rather than the focal point. For example, instead of a steak dinner with salad on the side, opt for a big, leafy green salad topped with a few ounces of steak. Or, make a stir-fry that contains some beef or pork but is loaded with vegetables.<br><br>*****Keep it lean. The words "round" and "loin" typically signal leaner cuts of meat, such as pork tenderloin and round steak. Game meat, suc... Fri, 23 Dec 2016 22:41:00 EST What Are Mangosteens Good For? http://www.sparkpeople.com/secrets.asp?tip=49929_what_are_mangosteens_good_for What Are Mangosteens Good For?<br><br>Magnificent Mangosteens<br><br>Mangosteens Nutrition Facts<br>Although mangosteens are somewhat unfamiliar in North America, they’re common in the rainforest areas of Malaysia, the Philippines, Sri Lanka, and Indonesia. Each round, glossy, purple fruit is capped with a light green calyx which holds it in place on the stem. The outer rind of the fruit is thick and rubbery; inside are sweet, delicious, snow white segments similar in design to that of an ora... Fri, 23 Dec 2016 12:27:00 EST Minimizing Meat for Better Health http://www.sparkpeople.com/secrets.asp?tip=49918_minimizing_meat_for_better_health Meat and Your Mind<br><br>Another study, from the July 2016 issue of the Journal of the American College of Nutrition, suggests a link between Alzheimer's disease and a Western diet laden with meat. This study included an analysis of Alzheimer's disease (AD) prevalence in 10 countries and the make-up of the food supply in those countries. It showed that a higher supply of meat and other animal products (except milk) had the strongest association with AD risk.<br><br>Managing Meat Intake <br... Thu, 22 Dec 2016 22:36:00 EST Can the way I store my mushrooms make a difference in the health benefits I derive from them? http://www.sparkpeople.com/secrets.asp?tip=49907_can_the_way_i_store_my_mushrooms_make_a_difference_in_the_health_benefits_i_derive_from_them Can the way I store my mushrooms make a difference in the health benefits I derive from them?<br> ... Wed, 21 Dec 2016 23:16:00 EST Minimizing Meat for Better Health http://www.sparkpeople.com/secrets.asp?tip=49905_minimizing_meat_for_better_health If you view a meal as incomplete if it doesn't include meat, you could be overdoing your intake of this animal protein.<br><br>"Many people are used to meat being the focal point of their plate," says Abigail Arday, RD, CDN, CNSC, a registered dietitian at New York-Presbyterian/Weill Cornell. "However, a lot of research suggests we should limit our meat consumption to lower our risks of heart disease, cancer, type 2 diabetes, Alzheimer's disease, and premature death." However, this doesn't ... Wed, 21 Dec 2016 22:35:00 EST putting temptation out of reach http://www.sparkpeople.com/secrets.asp?tip=49896_putting_temptation_out_of_reach I wish I had more self-control but let's face it - I am a bad midnight snacker and especially am seriously addicted to eating chocolate. Cholocate popsicles (altho you can get low calorie kind) (hmm! I think I'll go get one now!) but better yet Trader Joe's chocolate Chip cookies and heaven forbid if anyone brings brownies here... they will be GONE!! <br>WHY do I still buy this stuff? A weak moment at the store,what can I say... so if I carry the deadly chocolate home I try to put it where... Wed, 21 Dec 2016 03:03:00 EST Can you get too much iron? http://www.sparkpeople.com/secrets.asp?tip=49894_can_you_get_too_much_iron Can you get too much iron?<br><br>For most healthy persons, the checks and balances on iron absorption and excretion appear to keep our body stores in a fairly narrow range. This is a good thing since too much stored iron can help to foster free radical damage to the liver and other organs.<br><br>However, relatively new research studies have pointed to a possible connection between some very common health problems—including obesity, insulin resistance, and metabolic syndrome—and imbalances i... Tue, 20 Dec 2016 23:56:00 EST Can you tell us more about folate and folic acid? http://www.sparkpeople.com/secrets.asp?tip=49877_can_you_tell_us_more_about_folate_and_folic_acid Can you tell us more about folate and folic acid?<br><br>The past decade of folate research has taught us much more about the nature of this vitamin and its critical role in support of our health. However, we would also point out that, in general, folate has been a complicated vitamin for researchers to understand, and research on folate has produced some confusion when scientific findings need to get translated into practical steps that we can take in the grocery store and in the kitchen. Ou... Mon, 19 Dec 2016 23:20:00 EST Eat More Nuts, and Sooner Too http://www.sparkpeople.com/secrets.asp?tip=49871_eat_more_nuts_and_sooner_too Eat More Nuts, and Sooner Too<br><br><br>Raw organic nuts are a great source of healthy fat, vitamins, antioxidants, and fiber. And, contrary to popular belief, eating healthy fat will actually help you lose weight. Far more often than not, if you're struggling with excess weight, it's because you're eating too much sugar and non-vegetable fiber carbs.<br><br>In fact, a high-fat, moderate protein, and low-carb diet is one of the most effective ways to shed stubborn weight, as it helps shift y... Mon, 19 Dec 2016 16:44:00 EST More Proof That Nuts Are Part of a Healthy Diet http://www.sparkpeople.com/secrets.asp?tip=49868_more_proof_that_nuts_are_part_of_a_healthy_diet More Proof That Nuts Are Part of a Healthy Diet<br><br>Nuts and their many varieties are a wonderful commodity from nature, providing delicious versatility and crunchy nutrition to an amazing array of dishes.<br><br>Not much was needed to increase their selling points, but try cracking these statistics: In a review of 29 published studies, scientists recently revealed that, in comparison with people who don’t eat many nuts, those who eat just 20 grams — as little as a handful a day — lower th... Mon, 19 Dec 2016 10:39:00 EST I drink flavored seltzer http://www.sparkpeople.com/secrets.asp?tip=49866_i_drink_flavored_seltzer Helps me stay hydrated without boredom and I'm noticing the pores on my face are smaller.<br><br><br>That's all I have to post. The following is to fulfill the word count requirement which is silly. <br><br><br><br><br><br><br><br><br>When a stray cat wandered onto the tracks of a midtown 7 train last month, the MTA halted the entire subway line until the animal was out of harm's way. At the same time, the U.S. government euthanizes millions of stray cats each year.<br><br>They're a disaster ... Mon, 19 Dec 2016 09:22:00 EST Expand Your Vegetable Variety http://www.sparkpeople.com/secrets.asp?tip=49848_expand_your_vegetable_variety If you're working or traveling, bring carrots, celery, and cucumbers for a mid-day snack; pair with hummus or a Greek yogurt dip for a protein boost. Add carrots, zucchini, asparagus, spinach, and broccoli to pasta and rice dishes. Toss spinach or kale into soups and stews just a few minutes prior to turning off the heat. At the deli, pile cucumbers, avocado, peppers, and sprouts, along with tomatoes and lettuce, on your wrap or sandwich. You can start your day with vegetables, too: Add ... Sat, 17 Dec 2016 22:27:00 EST Is fruit juice as good as eating whole fruit? http://www.sparkpeople.com/secrets.asp?tip=49847_is_fruit_juice_as_good_as_eating_whole_fruit Is fruit juice as good as eating whole fruit?<br> <br>Fruit juice, though tasty and refreshing, is not as healthy as whole fruit. When a whole fruit is pressed or squeezed to make juice, some of the nutrients, most notably fiber and the water-soluble vi... Sat, 17 Dec 2016 21:34:00 EST Expand Your Vegetable Variety http://www.sparkpeople.com/secrets.asp?tip=49836_expand_your_vegetable_variety Eating a "rainbow" boosts your nutrient intake.<br><br>You know that including vegetables in your diet is important, but if you constantly eat the same vegetables, it's time to expand your culinary horizons.<br><br>"Including vegetables of all colors in your diet is the best way to get the full specturm of vitamins, minerals, and antioxidants your body needs to function at its best," says Abigail Arday, RD, CDN, CNSC, a registered dietitian at New York-Presbyterian/Weill Cornell. "While you ... Fri, 16 Dec 2016 22:43:00 EST Less is more on healthy food http://www.sparkpeople.com/secrets.asp?tip=49835_less_is_more_on_healthy_food So I'm a person that thinks if one is good two would be even better. I really think this is the case for healthy food. Well my secret is that even healthy food can be overdone. So, take an Avocade, or olive oil. Too much adds to the calories so fast. Even beans, oh my goodness, two much can be way stressful on my system. That is why the kitchen scale and the food tracker is my friend. If I stick to the right ratios of carbs, proteins and fat with my recommended calorie limit for a meal my bo... Fri, 16 Dec 2016 20:48:00 EST What are amino acids? http://www.sparkpeople.com/secrets.asp?tip=49824_what_are_amino_acids What are amino acids?<br><br>No group of nutrients is more challenging to describe than amino acids! While some people may take this group for granted and assume that it involves interesting but unnecessary details related to protein, and while others may imagine it as a very specialized area related to body building and physical performance, amino acids are actually spotlight nutrients that all of us would do well to consider when making routine food choices.<br><br>Amino acids are most comm... Thu, 15 Dec 2016 21:09:00 EST Recipe calls for milk/cheese, bread? http://www.sparkpeople.com/secrets.asp?tip=49809_recipe_calls_for_milkcheese_bread I LOVE to make smoothies !! My FAVORITE recipe is:<br><br>1 c of frozen fruit (I prefer triple berry)<br>1 container of Yoplait LIGHT vanilla <br>Here's the saving park<br><br>It WAS 1 c of milk<br><br>Now it's 1/2 c of 2% milk WITH<br>a 1/2 c of water !!<br><br>Now I have a friend who uses water (half of) to whatever the recipe calls for milk. Now she SWEARS by this, I WILL NOT which includes even with brreakfast cereal. <br><br>For cheese I do not like the 2% Types or the low fat ones. To... Wed, 14 Dec 2016 23:32:00 EST Why is vitamin C important to our health? http://www.sparkpeople.com/secrets.asp?tip=49805_why_is_vitamin_c_important_to_our_health Why is vitamin C important to our health?<br><br><br>Vitamin C is probably best known as an antioxidant. This is a word that we use frequently but don't always stop to think about in terms of its meaning. Antioxidants are forms of molecules that help keep chemical reactions in our body in check. In particular, antioxidants help prevent excessive activity on the part of free radical molecules. (Free radicals are forms of molecules that tend to be very reactive, and too many free radicals in th... Wed, 14 Dec 2016 19:37:00 EST Beck Diet Solution http://www.sparkpeople.com/secrets.asp?tip=49803_beck_diet_solution Reading the Beck Diet Solution book (the first one, the pink one), recommended to me by my therapist years ago, was really a game-changer. I didn't read it immediately. :-) Or even entirely when I finally started it. But I eventually read the whole thing, twice, and pretty much followed it to the letter. (Some of the things I was already doing in my own way so I skipped them.) I've referred to it since, whenever I feel like I've slipped.<br><br>I also used the workbook -- a separate com... Wed, 14 Dec 2016 15:48:00 EST What's New and Beneficial About Pumpkin seeds http://www.sparkpeople.com/secrets.asp?tip=49789_whats_new_and_beneficial_about_pumpkin_seeds What's New and Beneficial About Pumpkin seeds<br><br> Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called th... Tue, 13 Dec 2016 22:59:00 EST Improve Heart Health By Cutting Back On Sugar http://www.sparkpeople.com/secrets.asp?tip=49788_improve_heart_health_by_cutting_back_on_sugar Another natural sugar, lactose, is found in milk and milk products. Although fruit and milk contain natural sugars, they also provide a wealth of nutrients not found in cookies, sodas, and most other items with added sugars.<br><br>"It's important to focus on reducing foods with a lot of added sugars, regardless of the type of sugar. Anything very high in added sugars is a processed food, and is likely not as nutritious as foods with naturally occurring sugars," says Arday.<br><br>Also, the... Tue, 13 Dec 2016 22:27:00 EST Don't Feed Your Child Cheerios http://www.sparkpeople.com/secrets.asp?tip=49781_dont_feed_your_child_cheerios Don't Feed Your Child Cheerios<br><br>General Mills' Cheerios are one of the first solid foods many parents feed to their children. They're small, convenient and easy to chew — and there's even a section on the Cheerios website for "new parents who have invited … original Cheerios to introduce their children to finger foods."1<br><br>The site states that toddlers age 9 months and older are typically ready for Cheerios, and even touts "the fact that 4 of 5 pediatricians recommend Cheerios as a... Tue, 13 Dec 2016 10:00:00 EST Improve Heart Health By Cutting Back On Sugar http://www.sparkpeople.com/secrets.asp?tip=49773_improve_heart_health_by_cutting_back_on_sugar Start Cutting Back Today<br><br>Reading labels and making smarter food purchases is a good start to tracking and reducing your sugar consumption. Simply having smaller and less-frequent portions of high-sugar treats can make a big difference.<br><br>"Reducing the portions of desserts, sugar in your coffee, and ice cream can reduce your overall sugar intake as well. Replace desserts with fruit, or eat the same desserts, but less frequently," says Arday. "And, replacing refined carbohydrates... Mon, 12 Dec 2016 22:50:00 EST Cut the Sweets http://www.sparkpeople.com/secrets.asp?tip=49767_cut_the_sweets This is so obvious, but it WAS an enormous struggle for me - cut the sweets!!! Just tracking and actually seeing how many calories I was eating (even though it was a "healthier/organic sweet treat" was eye-opening. I knew it was bad, but didn't realize how bad. I eat really well aside from these treats and I felt the treats were well deserved - dealing with the kids, the stress of 4th grade homework haha! Nope, the BEST thing I have done is to cut out these treats and treat myself better.... Mon, 12 Dec 2016 15:06:00 EST A Little Breathing Room http://www.sparkpeople.com/secrets.asp?tip=49765_a_little_breathing_room One of the biggest challenges of staying on track with my diet is that I actually really like to eat. I like to cook. I like to try new foods. And many of the events in my life take place around eating. One thing I have taken pride in is creating and cooking dishes that are far more healthy than I did before. But, there are some comfort foods, some special dishes that I love that simply will not fit into my daily calorie or nutrition goals. <br><br>I'm against the idea of complete depri... Mon, 12 Dec 2016 12:30:00 EST A Little Breathing Room http://www.sparkpeople.com/secrets.asp?tip=49764_a_little_breathing_room One of the biggest challenges of staying on track with my diet is that I actually really like to eat. I like to cook. I like to try new foods. And many of the events in my life take place around eating. One thing I have taken pride in is creating and cooking dishes that are far more healthy than I did before. But, there are some comfort foods, some special dishes that I love that simply will not fit into my daily calorie or nutrition goals. <br><br>I'm against the idea of complete depri... Mon, 12 Dec 2016 12:30:00 EST Improve Heart Health By Cutting Back On Sugar http://www.sparkpeople.com/secrets.asp?tip=49753_improve_heart_health_by_cutting_back_on_sugar Indulging your sweet tooth too often may be dangerous for your heart.<br><br>"Excess sugar and refined carbohydrates, from desserts and sweetened coffee drinks to white bread and white rice, contribute to poor heart health by increasing LDL cholesterol, inflammation in the body, and weight gain. Extra pounds add more stress on your heart and increase your risk for other diseases (high blood pressure and diabetes) that consequently increase your risk for heart disease," says Abigail Arday, RD... Sun, 11 Dec 2016 23:25:00 EST nutrients in cucumbers http://www.sparkpeople.com/secrets.asp?tip=49751_nutrients_in_cucumbers What are the unique combination of nutrients in cucumbers and what their health benefits?<br><br>Cucumbers have not received as much press as other vegetables in terms of health benefits, but this widely cultivated food provides us with a unique combination of nutrients. At the top of the phytonutrient list for cucumbers are its cucurbitacins, lignans, and flavonoids. These three types of phytonutrients found in cucumbers provide us with valuable antioxidant, anti-inflammatory, and anti-cance... Sun, 11 Dec 2016 20:52:00 EST Pulses: Power-Packed Plant Protein http://www.sparkpeople.com/secrets.asp?tip=49739_pulses_powerpacked_plant_protein Vitamins, Minerals, and Other Nutrients<br><br>Pulses are a rich source of several B vitamins, including folate, which helps protect against neural tube birth defects and strokes, as well as antioxidants that may help reduce risk of heart disease and certain cancers. Pulses also are a good source of several minerals, including zinc and iron, which can be more challenging to obtain if you avoid meat, Arday says. Soaking dried pulses in water for eight hours decreases cooking time and reduces... Sat, 10 Dec 2016 22:59:00 EST Why are cruciferous vegetables such an important part of a healthy eating lifestyle? http://www.sparkpeople.com/secrets.asp?tip=49738_why_are_cruciferous_vegetables_such_an_important_part_of_a_healthy_eating_lifestyle Why are cruciferous vegetables such an important part of a healthy eating lifestyle?<br><br>Many people are familiar with the term "cruciferous vegetables" and can even identify a vegetable like broccoli as belonging to this group. But because research on cruciferous vegetables has skyrocketed over the past three to seven years, many people are not familiar with the latest science on this age-old group of vegetables.<br><br>The name "cruciferous vegetables" is itself undergoing change! This g... Sat, 10 Dec 2016 22:23:00 EST Pulses: Power-Packed Plant Protein http://www.sparkpeople.com/secrets.asp?tip=49728_pulses_powerpacked_plant_protein Pulses are also more affordable and sustainable than animal-based sources of protein. And unlike many animal proteins, pulses are also low in fat, which only makes them an even smarter and healthier option. Given the variety of pulses available to consumers, there's probably a few types that will suit your taste buds.<br><br>Carbohydrates and Fiber<br><br>Pulses average 20 grams of carbohydrate and 120 calories per one-half cup. "Pulses contain slowly digested carbs with a low glycemic ind... Fri, 9 Dec 2016 23:01:00 EST 10 benefits of olives http://www.sparkpeople.com/secrets.asp?tip=49724_10_benefits_of_olives Even though more attention is usually given to their delicious oil than the whole food itself, olives are one of the world’s most widely enjoyed fruits. Yes, they are fruits even though most of us think of them as zesty vegetables. Here are 10 reasons why you should be eating these little delicacies every day.<br><br>1. Cardiovascular Benefits<br>When free radicals oxidize cholesterol, blood vessels are damaged and fat builds up in arteries, possibly leading to a heart attack. The antioxidant... Fri, 9 Dec 2016 15:53:00 EST Pulses: Power-Packed Plant Protein http://www.sparkpeople.com/secrets.asp?tip=49712_pulses_powerpacked_plant_protein The versatile legumes can be used in soups, salsas and salads.<br><br>You're probably familiar with "legumes," which are casually referred to as beans, but you may not be acquainted with "pulses." Pulses are a type of legume that is harvested solely for its seeds rather than eaten fresh as vegetables. Pulses include a variety of dried beans (such as garbanzo, kidney, pinto, and black beans), dried peas, and lentils. However, you don't have to buy pulses dried. Many pulses are sold canned ... Thu, 8 Dec 2016 23:48:00 EST What is the role of iron in your diet? http://www.sparkpeople.com/secrets.asp?tip=49711_what_is_the_role_of_iron_in_your_diet What is the role of iron in your diet?<br><br><br>All of the tissues in our body need a near constant supply of oxygen to maintain life. We maintain this oxygen delivery by the red cells in our blood. These have an iron-containing protein called hemoglobin, which is a perfect transporter for oxygen, in that it both picks up and releases oxygen in an exact and targeted way.<br> ... Thu, 8 Dec 2016 20:11:00 EST Planning Ahead Wherever Possible http://www.sparkpeople.com/secrets.asp?tip=49707_planning_ahead_wherever_possible I have found that planning ahead is the key to eating healthy. This prevents me from grazing in the kitchen, picking fast food choices when I am on the run, or overeating at the office. <br><br>Each Sunday, I sit down and write out my meals for the week and then work out the grocery lists and do my shopping. I use the various tools on SparkPeople to get a general calorie count for each meal to make sure that I am staying within my calorie and nutritional requirements. <br><br>Once my groc... Thu, 8 Dec 2016 14:55:00 EST Healthy eating during the holidays http://www.sparkpeople.com/secrets.asp?tip=49695_healthy_eating_during_the_holidays Ten Tips for Healthy Holiday Eating<br><br>Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.<br><br>Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating. Try 10- or 15-minute brisk walks twice a day.<br><br>Don’t skip meals. Before leaving for a party, eat a light snack like raw vegetables or a piece of fruit to c... Wed, 7 Dec 2016 22:04:00 EST Walnuts: description and history http://www.sparkpeople.com/secrets.asp?tip=49694_walnuts_description_and_history Walnuts: description and history<br><br>Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal. While walnuts are harvested in December, they are available year round and a great source of those all-important omega-3 fatty acids.<br><br>It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in col... Wed, 7 Dec 2016 21:08:00 EST Cereal Killers Pay Off 'Experts' and Addict Kids http://www.sparkpeople.com/secrets.asp?tip=49685_cereal_killers_pay_off_experts_and_addict_kids Cereal Killers Pay Off 'Experts' and Addict Kids<br><br>The myth that dietary fat increases your potential for obesity and causes heart disease has been perpetuated for years and has likely ruined the health of millions of people.<br><br>It is difficult to know just how many people suffer with poor health or have succumbed to disease as a result of following a conventional low-fat, high-carb diet.<br><br>Once metabolized, non-fiber carbohydrates turn into sugars in your body, raising your ins... Wed, 7 Dec 2016 10:16:00 EST Track your food! http://www.sparkpeople.com/secrets.asp?tip=49682_track_your_food Every single day, track every single bite. Weigh and measure your food so you really know what you're eating. There will be times when you have to guess, but MOST of the time, weigh and measure. For me, this has been the #1 important factor in my weight loss success. It can seem like OCD, but it is necessary. <br><br>As an example, I've been a lifelong cereal eater for breakfast. I would fill the bowl with cereal, fill the bowl with milk, eat it, and if there's still milk left in the bowl, I ... Wed, 7 Dec 2016 09:08:00 EST trying something new, substitution http://www.sparkpeople.com/secrets.asp?tip=49681_trying_something_new_substitution I take a slice of cheese and put on parchment paper then put in the microwave for 1 min. 25 seconds on high. It makes a chip consistency. Break into pieces and eat with salsa. I usually make 2 slices at once. Great for a snack<br><br>you can also take a piece of cheese and do the same as above but only do it for about a min and 15 seconds, be careful taking out and bend like a taco shell. Then fill it with your taco meat. I am not supposed to have very many carbs and bread, potatoes et... Wed, 7 Dec 2016 07:58:00 EST Indulge in peanut butter! http://www.sparkpeople.com/secrets.asp?tip=49680_indulge_in_peanut_butter There's nothing quite like a spoonful of extra crunchy peanut butter on toast. A favorite college snack of mine, I indulged, and bulged! But peanut butter is actually GOOD for you, in moderation, of course. <br><br> The high protein and healthy oils help with weight loss, diabetes and even Alzheimer’s disease. Here are a few benefits from eating peanut butter:<br><br>1. Suppresses Hunger For Weight Loss<br><br>Eating peanuts and peanut butter helps control hunger without leading to weigh... Wed, 7 Dec 2016 07:55:00 EST What Exactly is Clean Eating? http://www.sparkpeople.com/secrets.asp?tip=49675_what_exactly_is_clean_eating Clean eating is a lifestyle based on the idea that the best way to eat is to abundantly enjoy whole foods--that is, foods as close to their natural state and you can get them. This means eating fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. Clean eating is also being committed to replacing saturated fats with healthy fats. Many on the plan don't count calories, but instead trust in good quality, healthy food.<br><br>Step 1... Tue, 6 Dec 2016 21:42:00 EST Enjoy some chocolate! http://www.sparkpeople.com/secrets.asp?tip=49674_enjoy_some_chocolate Chocolate affects your brain by causing the release of the “happiness neurotransmitters” – serotonin, dopamine, and endorphins. Like coffee, chocolate is also a potent source of polyphenol antioxidants.<br><br>Chocolate is a useful tool for improving performance in lesser-known ways. In fact, cacao exerts a systemic effect on the body, with benefits ranging from improved healthy blood flow and cognition to beneficial alterations in gut bacteria! Here are some of the most important benefits of... Tue, 6 Dec 2016 17:55:00 EST 9 Health Benefits of Cucumbers http://www.sparkpeople.com/secrets.asp?tip=49668_9_health_benefits_of_cucumbers 9 Health Benefits of Cucumbers<br><br><br>Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated.<br><br>However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread... Tue, 6 Dec 2016 10:44:00 EST The Benefits of Potassium http://www.sparkpeople.com/secrets.asp?tip=49664_the_benefits_of_potassium <br>The Benefits of Potassium<br><br>Potassium is an electrolyte along with magnesium, chloride, sodium and calcium. Electrolytes are regulated very carefully in our blood and tissues to maintain the proper functioning of all of our electrical impulses for heart, muscle and neurological function. Potassium has a vital role in the electrical activity of the heart, regulating acid-base balance, building muscle and synthesizing proteins.<br><br>Potassium is a nutrient that doesn’t get much atten... Tue, 6 Dec 2016 07:30:00 EST Divide and conquer. http://www.sparkpeople.com/secrets.asp?tip=49663_divide_and_conquer Splitting up my calories always escaped me - when understanding how I lost weight and plateaued. I could eat half of my calories in one sitting and snack the rest of the day, but after learning that each meal should be 1/4 to 1/3 of my total consumption for a day, let alone two or three days, the search was on for a better me... Looking up recipes accordingly is my secret. Then nothing else matters except gorging on new favorites, cheaper favorites, and (when making recipes with my own twist)... Tue, 6 Dec 2016 04:19:00 EST Are snacks a good thing or a bad thing for Healthy Eating? http://www.sparkpeople.com/secrets.asp?tip=49659_are_snacks_a_good_thing_or_a_bad_thing_for_healthy_eating Are snacks a good thing or a bad thing for Healthy Eating?<br><br>All of us have snacked at one time, and like many participants in research studies, we may have mixed feelings about snacking. On the one hand, we might feel guilty for "not waiting until mealtime." But we also might feel like a snack is just right—not too much, not too little, quick, tasty, and practical. When health researchers have looked at snacking as an eating practice, they have uncovered some fascinating relationships b... Mon, 5 Dec 2016 23:18:00 EST Mediterranean diet: Heart-Healthy http://www.sparkpeople.com/secrets.asp?tip=49658_mediterranean_diet_hearthealthy Mediterranean diet: heart-healthy <em>26</em> <br>By Mayo Clinic Staff<br>Benefits<br>Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.<br><br>In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was assoc... Mon, 5 Dec 2016 22:36:00 EST Quality Versus Quantity When It Comes to Healthy Carbs http://www.sparkpeople.com/secrets.asp?tip=49650_quality_versus_quantity_when_it_comes_to_healthy_carbs Quality Versus Quantity When It Comes to Healthy Carbs<br><br><br>Counting carbohydrates is something the American Diabetes Association (ADA) has recommended for years as a way to “manage” blood glucose levels. It entails setting a limit for the amount of carbohydrates eaten during a meal.<br><br>The ADA says carbs are another word for sugars, the main source of energy for the body, and that glucose is one of the simplest forms of sugar to be “digested and broken down into a sugar your body’s... Mon, 5 Dec 2016 09:46:00 EST What's new and beneficial about carrots? http://www.sparkpeople.com/secrets.asp?tip=49638_whats_new_and_beneficial_about_carrots <br>What's New and Beneficial about Carrots<br><br> We are fortunate to have the results of a new 10-year study from the Netherlands about carrot intake and risk of cardiovascular disease (CVD)—and those results are fascinating. Intake of fruits and vegetables in the study was categorized by color and focused on four color categories: green, orange/yellow, red/purple, and white. Out of these four categories, orange/yellow (and in particular, foods with deeper shades of orange and yellow) e... Sun, 4 Dec 2016 11:36:00 EST There are health benefits in cinnamon! http://www.sparkpeople.com/secrets.asp?tip=49635_there_are_health_benefits_in_cinnamon Besides smelling like the holidays, cinnamon has many benefits, so open that container, and let's add a little spice to our lives!<br><br>Cinnamon is a spice that is made from the inner bark of trees called Cinnamomum. Cinnamon is made by cutting the stems of the cinnamomum tree. The inner bark is then extracted and the woody parts removed from it.<br><br>When it dries, it forms strips that curl into rolls, called cinnamon sticks. The sticks can be ground to form cinnamon powder.<br><br>The ... Sun, 4 Dec 2016 11:04:00 EST Eat Whole Foods & Lower Carb, Ditch The Processed Crap! http://www.sparkpeople.com/secrets.asp?tip=49625_eat_whole_foods_lower_carb_ditch_the_processed_crap Ditch the processed American cheese, processed meats with fillers, processed grains (white flour, cornstarch, etc), and ditch the sugar. Your body will not only thank you for it by not having any more pain or inflammation but the weight will drop off by itself with NO exercise.<br>We've been told all these years that fats are bad, all carbs are good, etc but it is a lie. They're slowly changing the food pyramid! Not all carbs are created equal (veggies over breads and pastas, whole grains ins... Sat, 3 Dec 2016 15:38:00 EST What Is Zucchini Good For? http://www.sparkpeople.com/secrets.asp?tip=49613_what_is_zucchini_good_for What Is Zucchini Good For?<br><br><br>Zucchini Nutrition Facts<br>For many people, summertime is simply incomplete without serving a delicious array of scrumptious green vegetables. But here’s an idea: why not take a break from the usual leafy green salads, and dig into a plateful of succulent zucchini instead?<br><br>A member of the gourd family (Cucurbitaceae), zucchini is an easy-to-grow summer squash native to Central America and Mexico. It was brought to the United States by Italian immi... Fri, 2 Dec 2016 11:33:00 EST What are some of the health benefits of green beans? http://www.sparkpeople.com/secrets.asp?tip=49606_what_are_some_of_the_health_benefits_of_green_beans What are some of the health benefits of green beans?<br><br>Best studied from a research standpoint is the antioxidant content of green beans. In addition to conventional antioxidant nutrients like vitamin C and beta-carotene, green beans contain important amounts of the antioxidant mineral manganese. But the area of phytonutrients is where green beans really shine through in their antioxidant value. Green beans contain a wide variety of carotenoids (including lutein, beta-carotene, violaxant... Fri, 2 Dec 2016 06:23:00 EST Why is fiber such an important part of a healthy eating lifestyle? http://www.sparkpeople.com/secrets.asp?tip=49570_why_is_fiber_such_an_important_part_of_a_healthy_eating_lifestyle Why is fiber such an important part of a healthy eating lifestyle?<br><br>As you sit reading this article, the food that you've eaten in the past day is slowing inching its way through your digestive tract. Some days, this may seem like a sprint, but in fact, it's more of a marathon. Between the small and large intestine, food and other waste products need to travel more than 25 feet to get to the end of the journey.<br><br>This process is controlled by very carefully choreographed muscle mov... Tue, 29 Nov 2016 22:10:00 EST My mindful eating http://www.sparkpeople.com/secrets.asp?tip=49566_my_mindful_eating I try to watch what I eat all the time. I don't open a bag of treats (when I do have them) and just eat out of the bag. I will allocate an amount that I can log. Before I eat, I will log the amount. Sometimes when I see how many calories something is and how little it contributes to my overall health (ie fiber, vitamins, etc.), I sometimes will rethink the "treat". Even if I still do want it, I try to make sure I still stay within my calorie target. I can't think of anything more to say... Tue, 29 Nov 2016 15:17:00 EST Get a Memory Boost From Food http://www.sparkpeople.com/secrets.asp?tip=49562_get_a_memory_boost_from_food Get a Memory Boost From Food<br><br><br>You exercise your body and your mind with regular workouts and challenges like sudoku and crossword puzzles. You learn memory tips and tricks to improve recall, and teach your brain new things all in an effort to boost mental fitness. But don't forget what your brain really needs to help keep memory strong — memory food.<br><br>Memory Boost: How Food Supports Your Brain<br><br>Your entire body needs the right nutrients to keep it healthy, and your brain... Tue, 29 Nov 2016 12:41:00 EST Slice up Veggies ahead of time http://www.sparkpeople.com/secrets.asp?tip=49561_slice_up_veggies_ahead_of_time People are supposed to get at least five servings of fruits or vegetables every day, and that can be challenging sometimes. So my secret is to make snacking easier. I think it is a great idea to keep sliced up celery and carrots on hand at all times. I like to thinly slice the celery so it is easier to eat. Not just one stalk cut into three chunks, but into about twelve sticks. It also cuts back on the strings that are a bit annoying. For my daughter I chop the celery into little bits like... Tue, 29 Nov 2016 11:02:00 EST Reducing hunger cravings through high nutrition foods and exercise. http://www.sparkpeople.com/secrets.asp?tip=49556_reducing_hunger_cravings_through_high_nutrition_foods_and_exercise Selecting high nutrition foods in every meal and snack with minimal processed sugars and other simple carbohydrates has significantly reduced my hunger cravings as I use Spark People to loose weight. When I add a sugary desert or artificially sweetened drink that fits my calorie goals, the craving for sweets and more food grows strong.<br><br>While this is anecdotal, I have successfully lost over eight pounds in 4 weeks of consistent effort. While the refined carbs of Thanksgiving set me back... Tue, 29 Nov 2016 02:32:00 EST A Few Tips to Avoid Food Temptation http://www.sparkpeople.com/secrets.asp?tip=49549_a_few_tips_to_avoid_food_temptation Let’s be honest: Improving your eating habits is hard, even when you are doing the shopping and cooking. But what do you do when you are constantly being tempted to eat more by the people around you, or the situation you’re in? Relax. While resisting temptation is never easy, we’ve come up with stay-in-control strategies for the most common situations in which temptation might call. If there’s a common theme, it’s this: Be prepared! By having a plan (or merely a script for what to say) you ca... Mon, 28 Nov 2016 18:07:00 EST Which Berries Are Best? http://www.sparkpeople.com/secrets.asp?tip=49542_which_berries_are_best Which Berries Are Best?<br><br><br>What would the world be like without the fresh, delicious flavors, colors and textures that berries provide to your diet?<br><br>More specifically, what would it be like if berries tasted good but didn’t provide all the nutrients they do? Chances are we wouldn’t be as healthy and, surprisingly, many of their health benefits come as a package deal with their flavors and even their vibrant colors.1<br><br>Berries are loaded with vitamins, minerals and micronut... Mon, 28 Nov 2016 12:23:00 EST Picky Eaters Aren't Just Kids http://www.sparkpeople.com/secrets.asp?tip=49530_picky_eaters_arent_just_kids I do like to eat spinach in salads or lightly sauteed but one way to get a great serving is to use it in a smoothie. This is perfect for people who may not like to actually EAT spinach. Not only does it supply healthy nutrients and protein, with the right added ingredients it can taste like a dessert or treat! My favorite recipes are to take two handfuls of washed spinach and blend with Orange Juice and water for a simple vitamin packed wake up. There are times I will add frozen raspberries, ... Sun, 27 Nov 2016 22:33:00 EST Maintaining portion control http://www.sparkpeople.com/secrets.asp?tip=49528_maintaining_portion_control Driven by the fact I hate to cook and tend to graze, I put together my meals the night before. Just like when I was working and prepared the next day's lunch. My freezer is stocked with fruits and vegetables, salmon filets, and meats that have been cooked then divided into 3 oz portions. So, I put a half cup each of broccoli and green beans, a third cup of my grain combo that has been premeasured and frozen plus a meat/meatless portion into a microwavable dish. At dinner time, I warm the ... Sun, 27 Nov 2016 15:29:00 EST What's new and beneficial about Swiss chard? http://www.sparkpeople.com/secrets.asp?tip=49521_whats_new_and_beneficial_about_swiss_chard What's new and beneficial about Swiss chard?<br><br> We've become accustomed to thinking about vegetables as great sources of phytonutrients. Indeed they are! But we don't always appreciate how unique each vegetable can be in terms of its phytonutrient content. Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that's also found in broccoli, kale, strawberries, and other foods. But alongsid... Sun, 27 Nov 2016 08:42:00 EST Stop and think! http://www.sparkpeople.com/secrets.asp?tip=49516_stop_and_think I ask myself - do I really want to record THAT on my food tracker?! Asking that question and waiting for the answer can be enough for me not to choose to eat that food. This way, I hold myself accountable to my SP friends. <br><br>If the answer is "yes", then I eat whatever THAT food is and log it. If the answer is "no", that I would not feel good about logging that food in, then, I take a deep breath, probably have a bit more of an internal conversation about the food choice. <br><br>I th... Sat, 26 Nov 2016 14:27:00 EST What's the Difference Between Brown and White Eggs? http://www.sparkpeople.com/secrets.asp?tip=49510_whats_the_difference_between_brown_and_white_eggs What's the Difference Between Brown and White Eggs?<br><br><br>Egg production in the U.S. is pretty impressive: 50 billion eggs per year, but unfortunately that large number is achieved through the use of industrial agriculture, namely concentrated animal feeding operations (CAFOs).1<br><br>About 70 percent of the eggs produced are sold as is, while the rest have their shells removed for conversion into both liquid and dried egg products, sometimes with just the whites (as the yolks have been... Sat, 26 Nov 2016 09:57:00 EST What is curcumin? http://www.sparkpeople.com/secrets.asp?tip=49508_what_is_curcumin What is curcumin?<br> <br>Curcumin is a polyphenol in with a quite remarkable set of potential health benefits. These potential benefits include better regulation of inflammation, oxidation, cell signaling, blood sugar levels, blood fat levels, and bra... Sat, 26 Nov 2016 06:06:00 EST How to Bounce Back After a Food Binge http://www.sparkpeople.com/secrets.asp?tip=49502_how_to_bounce_back_after_a_food_binge ‘Tis the season to overdo it with stuffing, turkey, buttery rolls, and pie, pie, and more pie. With all the office parties, cookie swaps, and holiday potlucks (just us?) this time of year, it’s especially hard to avoid overeating. But really, stuffing yourself rotten isn’t limited to the holidays. Sometimes that late-night frozen pizza somehow becomes single-serving with gut-busting repercussions.<br><br>Hey, it happens to the best of us. But the real problem is usually what happens after—in ... Fri, 25 Nov 2016 20:58:00 EST Sneaky Success for Sneaky Hunger http://www.sparkpeople.com/secrets.asp?tip=49466_sneaky_success_for_sneaky_hunger Have a plan in the morning for a snack that you can carry with you during the day for the WHAM hunger craves that hit. Portioned nuts, cheese sticks, a carton of yogurt if you can keep it cool, a small apple with 2 Tbsp PB2 (this is one of the greatest foods to come around). <br>PB2 is a powder that you mix with water and is a perfect 2 Tbsp serving with only 45 calories, great protein, very little fat and tastes great. I prefer the PB2 brand (and have no financial or other interest in their... Wed, 23 Nov 2016 13:48:00 EST Have a Healthy Thanksgiving: 5 Tips to Avoid Overindulging http://www.sparkpeople.com/secrets.asp?tip=49454_have_a_healthy_thanksgiving_5_tips_to_avoid_overindulging During Thanksgiving, it's easy to go overboard with the calories and consumption. Temptations of gooey pecan pie and dense sweet potatoes topped with crackly marshmallows make it seem impossible to be disciplined.<br><br>But eating healthfully on Thanksgiving doesn't mean you have to forgo all your favorite foods.<br><br>If you've got your eating under control for the majority of the time, go ahead and have a piece of pie — just don't lose control entirely. Keep your willpower and your wits a... Tue, 22 Nov 2016 20:25:00 EST Bar Codes Tip http://www.sparkpeople.com/secrets.asp?tip=49448_bar_codes_tip If you are not sure what is healthy when you go to the store an easy fix is to just select the food that does not have a bar code. What will end up happening is you will end up with a lot veggies in your cart. If you not a veggie fan then try to prepare then differently. Pick up a vegan cookbook at library for ideas my favorite is thug kitchen. I am not saying you should be vegan you can still have your chicken/meat but more as a side to your yummy healthy veggies. <br><br>Here is an example ... Tue, 22 Nov 2016 12:05:00 EST What are the health benefits of asparagus? http://www.sparkpeople.com/secrets.asp?tip=49442_what_are_the_health_benefits_of_asparagus What are the health benefits of asparagus?<br><br>It is asparagus season so let's inquire into the health benefits of enjoying this popular spring vegetable:<br>Anti-Inflammatory and Anti-Oxidant Benefits<br><br>It's not surprising to see asparagus being heralded as an anti-inflammatory food because it provides a truly unique combination of anti-inflammatory nutrients. Among these anti-inflammatory nutrients are asparagus saponins, including asparanin A, sarsasapogenin, protodioscin, and dios... Tue, 22 Nov 2016 06:52:00 EST Which Berries Are Best? http://www.sparkpeople.com/secrets.asp?tip=49431_which_berries_are_best Which Berries Are Best?<br><br><br>What would the world be like without the fresh, delicious flavors, colors and textures that berries provide to your diet?<br><br>More specifically, what would it be like if berries tasted good but didn’t provide all the nutrients they do? Chances are we wouldn’t be as healthy and, surprisingly, many of their health benefits come as a package deal with their flavors and even their vibrant colors.1<br><br>Berries are loaded with vitamins, minerals and micronut... Mon, 21 Nov 2016 11:00:00 EST What's New and Beneficial about Sweet Potatoes http://www.sparkpeople.com/secrets.asp?tip=49417_whats_new_and_beneficial_about_sweet_potatoes <br><br>What's New and Beneficial about Sweet Potatoes<br><br> Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all... Sun, 20 Nov 2016 15:11:00 EST Exposing the Fraud of Grocery Store Organic Eggs http://www.sparkpeople.com/secrets.asp?tip=49416_exposing_the_fraud_of_grocery_store_organic_eggs Exposing the Fraud of Grocery Store Organic Eggs<br><br><br>When raised the way nature intended, both chickens and their eggs are healthy sources of high-quality nutrients that many are deficient in — especially high-quality protein and healthy fat.<br><br>Eggs contain complete proteins, meaning they provide the eight essential amino acids, essential to the building, maintenance and repair of your skin, internal organs, muscles, and more.<br><br>They also contain carotenoids such as lutein an... Sun, 20 Nov 2016 11:53:00 EST Food Fraud: What Are You Really Eating? http://www.sparkpeople.com/secrets.asp?tip=49415_food_fraud_what_are_you_really_eating Food Fraud: What Are You Really Eating?<br><br>When you order sushi at your favorite restaurant or pick up a pound of coffee from your local supermarket, you assume you're getting the red snapper or Columbian beans as stated on the menu or label.<br><br>But not so fast. A growing number of cases of "food fraud" are occurring in the United States, such that you may not be able to tell what you're really eating just by looking at the label.<br><br>Worse still, most of these cases are not highly... Sun, 20 Nov 2016 11:15:00 EST Keep Up with Healthy Habits During the Holiday Season http://www.sparkpeople.com/secrets.asp?tip=49406_keep_up_with_healthy_habits_during_the_holiday_season <br>Keep Up with Healthy Habits During the Holiday Season<br><br><br>It’s hard to believe that it’s just about holiday time again…but guess what, it is! 2016 is coming to a close, and so here come the holidays and everything else that accompanies them — like holiday parties and treats!<br><br>Holiday season can be an anxious time for many reasons: the commotion of gatherings, presents to be purchased and given, and for many, the prospect of falling of their healthy eating and exercise routine... Sat, 19 Nov 2016 20:06:00 EST Track your food! http://www.sparkpeople.com/secrets.asp?tip=49397_track_your_food Plan what you are going to eat for the week. Don't let yourself be caught off guard and without a plan. This also means special weekly events that you are invited to attend. You need to plan for the holidays and have other choices for side items in the menu. Measure your food so that you are accountable for your calorie intake at home. This will also help when you are away from home that you will be able to use your eye to gauge how much food is on your plate. Stay away from processed food... Sat, 19 Nov 2016 10:13:00 EST What is the best way to select and store honey? http://www.sparkpeople.com/secrets.asp?tip=49382_what_is_the_best_way_to_select_and_store_honey What is the best way to select and store honey?<br> <br>Honey is sold in individual containers or in bulk. It is usually pasteurized, although oftentimes at farmer's markets you can find raw honey. Raw honey that has not been pasteurized, clarified, or filtered—provided it is of the highest nutritional quality and safety—is your best choice. Look for honey that states "100% pure." While regular honey i... Fri, 18 Nov 2016 06:51:00 EST Substituting foods and drinks! http://www.sparkpeople.com/secrets.asp?tip=49366_substituting_foods_and_drinks I usually drink about three to four cups of coffee/day. With each, I would add about a tbsp. of cream---which has about thirty calories/tbsp.---I eliminated these calories by using two% mild --After a few days, I have never noticed the difference! <em>590</em> Of course I never put sugar into my cup of coffee---I use Stevia. That helps a lot to eliminate the calories. Substituting water for so much coffee would help also to cut the calories. Also, drinking clear green tea is a wonderful su... Thu, 17 Nov 2016 07:31:00 EST Avoiding “bad” foods is not enough http://www.sparkpeople.com/secrets.asp?tip=49362_avoiding_bad_foods_is_not_enough To protect against heart attack and stroke, is it enough to avoid sweets, white flour, and fried foods? Or do we need to place more focus on eating more vegetables, fruits, beans, nuts and seeds? A large international study of nearly 16,000 people with coronary heart disease from 39 different countries suggests the latter.<br><br>The study scored participants on how closely their reported diets aligned with either “Mediterranean” or “Western” diet patterns. For the Mediterranean score, par... Wed, 16 Nov 2016 22:03:00 EST How to Eat a Healthy Diet http://www.sparkpeople.com/secrets.asp?tip=49352_how_to_eat_a_healthy_diet How to Eat a Healthy Diet<br><br>In order to keep yourself in the best shape possible, it's essential to eat a healthy diet. Find out exactly what you should be eating on a regular basis.<br><br>If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced. “You want to eat a variety of foods,” says Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel Disease Center at Virginia Commonwealth University Health Cent... Wed, 16 Nov 2016 11:12:00 EST I love sweets http://www.sparkpeople.com/secrets.asp?tip=49349_i_love_sweets I absolutely love sweets. I could eat them all day everyday. Lately at night ive been eating a pumpkin pie greek yogurt and its delicious and curbs my sweet tooth!!!!!! it has been a struggle my entire life with secretely binging on sweet foods like whole boxes of cookies, bars of chocolates, chocolate covered pretzels, etc. once i tasted it, i craved it all day everyday. Once i did start eating it, i couldnt stop. I would eat and eat and eat until i reached a point of feeling sick or th... Wed, 16 Nov 2016 10:04:00 EST What is nutrient-richness? http://www.sparkpeople.com/secrets.asp?tip=49337_what_is_nutrientrichness What is nutrient-richness?<br>Nutrient-Richness is the Paradigm at the Core of the World's Healthiest Foods Way of Eating<br> <br>Nutrient-richness if the paradigm at the core of the World's Healthiest Foods Way of Eating.It is the measurement of how many nutrients (vitamins, minerals, antioxidants, protein, fiber, carbohydrates, omega-3 fatty acids, and phytonutrients) you will receive from your food for the least num... Tue, 15 Nov 2016 19:56:00 EST My Daily Food Plan and Healthy Tips http://www.sparkpeople.com/secrets.asp?tip=49334_my_daily_food_plan_and_healthy_tips My secret is to eat all three meals daily...never skipping a meal, and drinking a minimum of 8 glasses of water daily. My daily food plan consist of 2 to 3 cups of veggies with my lunch and dinner meals along with no more than 4 ounces of meat per meal. Limit carbs to only one serving per day, and eat no sugary foods.<br> <br>I try to eat a fruit every morning and again in the evening. I don't drink fruit juices because many of them are loaded with sugar...plus, I prefer to chew my calor... Tue, 15 Nov 2016 15:26:00 EST What Are Avocados Good For? http://www.sparkpeople.com/secrets.asp?tip=49333_what_are_avocados_good_for What Are Avocados Good For?<br><br><br>Avocado Nutrition Facts<br><br><br>Spanish conquistadors had their own historian, Oviedo, who reported positively about avocados discovered in Mexico around 1519. But this interesting fruit has graced Central and South America for perhaps 10,000 years, according to the avocado-inspired drawings and artifacts found in early Aztec settlements.<br><br>A judge from Santa Barbara took the first Mexican avocado trees to California in 1871. California now grows... Tue, 15 Nov 2016 11:11:00 EST What's New and Beneficial About Cranberries http://www.sparkpeople.com/secrets.asp?tip=49326_whats_new_and_beneficial_about_cranberries What's New and Beneficial About Cranberries<br><br> For many years, researchers believed that the ability of cranberries and cranberry juice to help prevent urinary tract infections (UTIs) was partly related to the strong acidity of the cranberries. Recent research has shown that it's not the acidity of the cranberries, but the unusual nature of their proanthocyanidins (PACs) that is related to prevention of UTIs. The special structure of these PACs (involving A-type linkages between their... Mon, 14 Nov 2016 22:16:00 EST Broccoli May Slow Age-Related Decline and Promote Longevity by Reducing Chronic Health http://www.sparkpeople.com/secrets.asp?tip=49319_broccoli_may_slow_agerelated_decline_and_promote_longevity_by_reducing_chronic_health Broccoli May Slow Age-Related Decline and Promote Longevity by Reducing Chronic Health <br><br>Eating plenty of fresh vegetables (ideally organic to avoid pesticides) is a foundational aspect of a healthy diet, and can help lower your risk for many chronic diseases, including type 2 diabetes,1 heart disease, stroke and certain cancers.<br><br>Besides being rich in vitamins, minerals and fiber, vegetables also contain antioxidants and disease-fighting compounds you won’t find in other foods, e... Mon, 14 Nov 2016 10:12:00 EST The secret of protein. http://www.sparkpeople.com/secrets.asp?tip=49309_the_secret_of_protein Fill up on protein, then healthy carbs, if any room left over, then maybe something empty. I have had bariatric sleeve surgery. so I do not drink a half hour before eating till a half hour afterwards. Then I have to get in at least 64oz of liquid a day. protein powder shakes add tons of protein to my diet, and I am almost always satisfied. <img src="http://photosaws.sparkpeople.com/guid/9199a72c-2d39-42bd-bb8b-465935f0b29a.jpg"><br><br>The trick is to plan ahead and buy so what you have is ... Sun, 13 Nov 2016 18:07:00 EST AVOID PORTION DISTORTION http://www.sparkpeople.com/secrets.asp?tip=49298_what_does_a_serving_size_look_like <br>Avoid Portion Distortion<br><br>How to Downsize Your Dinner -- and Your Waistline...By Kathleen M. Zelman, MPH, RD, LD <br><br> <img src="http://photosaws.sparkpeople.com/guid/a3197e0e-c6b4-4aab-a4be-85ab771ac951.jpg"><br><br>With obesity at epidemic proportions in the United States, it's no surprise that many of us are simply eating too much. And one extra-large reason for this is that the portions of food we're served have grown ever-larger over the last few years.<br><br>A study publi... Sun, 13 Nov 2016 09:28:00 EST Simple Soothing Banana Face Mask http://www.sparkpeople.com/secrets.asp?tip=49297_simple_soothing_banana_face_mask Simple Soothing Banana Face Mask<br><br>banana mask<br> <br><br>Bananas are a super source of usable healthy fuel for our bodies. They also contain gut-healthy properties as well as energizing vitamins like B6. But bananas aren’t just good to eat — they’re also great for our skin, since they contain vitamins A, C and E, which have antioxidant properties. Vitamin C is a precursor for collagen (a key skin compone... Sun, 13 Nov 2016 00:14:00 EST The Cooking Light Diet http://www.sparkpeople.com/secrets.asp?tip=49292_the_cooking_light_diet I love it. I get a breakfast, lunch, dinner, snack suggestion for the day. The recipes are so good that I want to exercise just so I can have an extra bit of something! Recipes are for a family of 4, so I'm cooking for the family, not only for me. They can eat as much as they want. I follow the recommended portion for me. We've all learned to cook because of this plan and now also save money on groceries as we buy what we will cook/eat. Hubby makes us all lunches and snacks each day just... Sat, 12 Nov 2016 21:03:00 EST recommendations for fiber intake? http://www.sparkpeople.com/secrets.asp?tip=49280_recommendations_for_fiber_intake recommendations for fiber intake?<br><br>Food groups richest in fiber include Beans & Legumes, Vegetables, Fruits, Grains, and Nut & Seeds. Because different proportions of insoluble/soluble fiber, viscous/non-viscous fiber, and fermentable fiber can be found within each of these different food groups, we recommend that you rely on all five groups to provide you with optimal fiber intake. You could approach this first fiber goal on a weekly basis, or you could work these five food groups into... Sat, 12 Nov 2016 00:52:00 EST Is vitamin B12 really a problem in a vegetarian diet? http://www.sparkpeople.com/secrets.asp?tip=49262_is_vitamin_b12_really_a_problem_in_a_vegetarian_diet Is vitamin B12 really a problem in a vegetarian diet?<br><br>Yes, intake of vitamin B12 can often be a problem in a vegetarian diet. For example, in the National Health and Nutrition Examination Survey (NHANES) from 2003-2010, only 55% of vegetarians were determined to meet their daily B12 requirements, in comparison to 82% of non-vegetarians.<br><br>The issue of vitamin B12 from plant foods versus animal foods is confusing, since no plants or animals are capable of making vitamin B12. Microo... Thu, 10 Nov 2016 19:11:00 EST Healthy Eating Choices http://www.sparkpeople.com/secrets.asp?tip=49260_healthy_eating_choices My secret to health eating is to make sure I exercise each day. The days I don't exercise, I tend to stray off track of making healthy food choices. Also, it is super helpful to have quick grab items to eat. I keep beef jerky, protein powder, prepackaged popcorn baggies on hand. These I can grab when I am hungry, they aren't going to kill my numbers for the day and I feel like I am getting a really cool treat. <br><br>For years, I struggled with "allowing" myself to have certain items. It alw... Thu, 10 Nov 2016 15:04:00 EST Apples: health benefits http://www.sparkpeople.com/secrets.asp?tip=49251_apples_health_benefits Apples: health benefits<br><br><br>In the past five years, no area of apple research has been more dynamic than the area of apple polyphenols. The balance of these phytonutrients in apples is far more unique than many researchers previously suspected. In terms of flavonols, quercetin is the primary phytonutrient found in apples, and it's far more concentrated in the skin than in the pulp. Kaempferol and myricetin are also important apple flavonols. Chlorogenic acid is apple's primary phenolic... Wed, 9 Nov 2016 17:34:00 EST Changing food is a way of life http://www.sparkpeople.com/secrets.asp?tip=49248_changing_food_is_a_way_of_life I have slowly lost weight and changed my figure over the last few years. What makes this different from any other time I have tried to lose weight? It has stayed off this time. Since I was ten years old I have tried to diet and lose weight. I even worked out, but the weight always crept right back up. <br>About three years ago, I decided things had to change. I was back up to a size 16 after just squeezing into a 12 (a size I hadn't been in 6 years). I had been a yoyo most of my life be... Wed, 9 Nov 2016 13:32:00 EST Weekly Icy Bags of Chicken http://www.sparkpeople.com/secrets.asp?tip=49230_weekly_icy_bags_of_chicken If you're like me, busy with work and kids and friends and life, convenience is a huge factor in all food choices. Another huge factor is finances. With two growing teenagers at home, I shop for food often and the options they like are not always convenient or cheap so I'm always looking for ideas to help us all have more time together and quick healthy food options to grab and go. <br><br>After doing a couple of whole30 months and now trying to move to a Paleo lifestyle, I've realized my big... Tue, 8 Nov 2016 10:02:00 EST Sauces - Flavor Fixes on the Low Cal http://www.sparkpeople.com/secrets.asp?tip=49220_sauces_flavor_fixes_on_the_low_cal I was pretty surprised at how much salt and sugar are in sauces like ketchup. Ketchup fixes anything! It's my go-to for making a kitchen oopsy edible.<br><br>Rather than reaching for honey mustard, commercially prepared salad dressing, barbecue sauce, ketchup, chipotle dip, etc, try worcestershire for your meat. Honey mustard sauces can vary widely depending on how much sweetener and mayo, but Ken's Steak House honey mustard is 65calories per tablespoon.Kraft Ranch dressing is 60 calories per... Mon, 7 Nov 2016 17:49:00 EST Play a game of Survivor http://www.sparkpeople.com/secrets.asp?tip=49218_play_a_game_of_survivor Playing Survivor" is what we call it. It is a game that DH and I have been playing for about three years. <br><br>It all started while we were just going along our Spark journey, changing our eating habits, beginning to exercise and realizing some lasting improvements in our health and well being. It was about the same time we began reading nutrition labels. We were happily eating healthier and making cleaner choices. We had decided to try the caveman diet and then it happened; we became... Mon, 7 Nov 2016 15:16:00 EST One "Celebration Day" Per Week http://www.sparkpeople.com/secrets.asp?tip=49216_one_celebration_day_per_week I have learned the specifics of the Dukan Diet, but after completing all the phases, eating whatever I want to everyday, when I've reached my goal, sounds like what got me over weight in the first place! So instead, I have reversed that stuff. That's right! Instead of eating whatever I want everyday, I will do that just one day a week. I've discovered that the healthiest people, with the healthiest eating habits, enjoy eating "fun foods" that are not necessarily the most nutritious, from time... Mon, 7 Nov 2016 12:00:00 EST Egg-White Eaters — The Yolk Is No Jok http://www.sparkpeople.com/secrets.asp?tip=49214_eggwhite_eaters_the_yolk_is_no_jok Egg-White Eaters — The Yolk Is No Joke<br><br><br>A debatable precaution from the conventional medical community about how to eat eggs was initiated some years ago by scientists who thought they knew nature better than, well, nature.<br><br>Beginning in 1961, you may have heard the word of warning that if you were going to eat eggs, it should be the whites only, because the yolks were considered unhealthily high in cholesterol. Dangerous. Bad for you. Risky.<br><br>The risky part came with wa... Mon, 7 Nov 2016 10:37:00 EST Onions — A Powerful Anti-Cancer Food Staple http://www.sparkpeople.com/secrets.asp?tip=49211_onions_a_powerful_anticancer_food_staple Onions — A Powerful Anti-Cancer Food Staple<br><br><br>If you're interested in using food to lower your risk of cancer, remember to eat lots of onions. Research shows that people with the highest consumption of onions (as well as other allium vegetables) have a lower risk of several types of cancer, including:1,2,3,4<br><br>Liver, colon5 and renal cell (kidney)<br>Esophageal and laryngeal<br>Prostate6 and colorectal<br>Breast7<br>Ovarian and endometrial<br>Onions contain several anti-cancer c... Mon, 7 Nov 2016 10:12:00 EST Can you tell me about how folate affects the brain and nervous system? http://www.sparkpeople.com/secrets.asp?tip=49197_can_you_tell_me_about_how_folate_affects_the_brain_and_nervous_system Can you tell me about how folate affects the brain and nervous system?<br><br>Folate has long been known to help support production of nervous system function, and in particular, production of messaging molecules that are used by nerves to send signals throughout out body. More recently, however, research has broadened our understanding in this area of folate benefits.<br><br>In what has come to be named the BH4 Cycle (where is an abbreviation for tetrahydrobiopterin), researchers have verifi... Sun, 6 Nov 2016 17:05:00 EST Keto for PCOS, Insulin Resistance, or Type 2 Diabetes http://www.sparkpeople.com/secrets.asp?tip=49188_keto_for_pcos_insulin_resistance_or_type_ii_diabetes Living with PCOS, I have heard for years that carbohydrates are the enemy. I could never bring myself to give them up, though, because it seemed like my diet would be empty without them. And then I heard about the keto diet. I'm not going to pretend that I understand absolutely everything about it, but the gist is that your body can use carbohydrates for energy, or it can use fat. When you ingest carbohydrates, since they are more easily turned into energy, your body goes for them first. But ... Sat, 5 Nov 2016 19:38:00 EST Since avocados are a high fat food why are they considered heart healthy? http://www.sparkpeople.com/secrets.asp?tip=49187_since_avocados_are_a_high_fat_food_why_are_they_considered_heart_healthy Since avocados are a high fat food why are they considered heart healthy?<br><br>Recent research on avocado and heart disease risk has revealed some important health benefits that may be unique to this food. Avocado's reputation as a high-fat food is entirely accurate. Our 1-cup website serving provides 22 grams of fat, and those 22 grams account for 82% of avocado's total calories. And they do not necessarily provide a favorable ratio of omega-3 to omega-6 fat; you get less than 1/4 gram of ... Sat, 5 Nov 2016 18:48:00 EST Mediterranean Style Eating instead of a Diet http://www.sparkpeople.com/secrets.asp?tip=49181_mediterranean_style_eating_instead_of_a_diet When I set out to commit to a diet I wanted to select one that would be sustainable and nutritious. <br><br>Like so many other people I have tried low carb, no sweets, etc. When I was in high school I even ate grapefruit before every meal. For a while. And that is the problem. They all worked for a while. Until they didn't. And then they just got boring, or impossible for me to follow for one reason or another. <br><br>I think dieting always comes down to calorie restriction. I think... Sat, 5 Nov 2016 09:17:00 EST 3 Kinds of Carbs & Blood Sugar http://www.sparkpeople.com/secrets.asp?tip=49180_how_to_stay_motivated <img src="http://photosaws.sparkpeople.com/guid/24bac20a-3f83-4e65-b779-da77f6ae53ee.jpg"><br>Carbohydrates are the body's main source of fuel (energy). Starch and sugar in foods are Carbohydrates that convert to glucose (sugar) in the body. Your brain and Your body's cells need the glucose from carbohydrates in order to function. <br><br>The amount and type of Carb's you eat will affect your blood glucose. You can keep your blood glucose at a healthy level by eating moderate amounts of carb... Sat, 5 Nov 2016 09:03:00 EST Find a Salad You Love http://www.sparkpeople.com/secrets.asp?tip=49176_find_a_salad_you_love I've been a veggie hater most of my life. Veggies were the thing I put on my plate and maybe got around to eating. Recently, I've begun to take a different attitude.<br><br>In trying to lose weight by counting calories and doing a freggie challenge (fruits & veggies), I've learned that those veggies - especially the green ones - are my friends. The low calories and the high nutritional value can't be beat.<br><br>First I found a salad dressing that I absolutely love, which happens to be Ken's... Sat, 5 Nov 2016 07:15:00 EST 5 Tips to Prevent the Common Cold http://www.sparkpeople.com/secrets.asp?tip=49173_5_tips_to_prevent_the_common_cold <br><br>5 Tips to Prevent the Common Cold<br><br><br>The weather is getting cooler, and stuffy noses and coughs (as well as flu viruses) are all around us. Keeping your immune system boosted is one of the most important things you can do to help stay healthy. Here are five key strategies — as well as some immune-boosting foods and recipes — to help keep you healthy this cold and flu season.<br><br>1. Keep Moving<br><br>While exercise in excess can dampen the immune system, it is super importa... Fri, 4 Nov 2016 22:38:00 EST Gobble to your Wobble http://www.sparkpeople.com/secrets.asp?tip=49168_gobble_to_your_wobble Well the time is over for Halloween and now we are getting ready for Thanksgiving.. Yes what are you going to do.. Gobble till you Wobble or enjoy a more healthy Dinner.. When all the kids lived here it was a Chore to get up at 5 and put the turkey on and get a few things I had pre-made and ready to go.. Basting and checking and all the things out and a beautiful table until they sat down.. All the hard work we put into making Dinner for all and then on top I always forgot the Cranberry Sauce... Fri, 4 Nov 2016 12:32:00 EST I gave myself permission to say NO !!!! http://www.sparkpeople.com/secrets.asp?tip=49161_i_gave_myself_permission_to_say_no_ In the past, when I would attempt weight loss, I would give in to a temptation or a treat that someone offered me. I didn't want to feel deprived or hurt someone's feelings. I would even give in to the free samples that stores were giving away. This pattern always seemed to be my downfall because at some point I would tell myself I just couldn't do it and give up.<br> This time I decided to make a lifestyle change, not be on a diet. A big part of that change was giving myself permission to... Fri, 4 Nov 2016 04:07:00 EST What is the difference between green, black, and oolong tea? http://www.sparkpeople.com/secrets.asp?tip=49154_what_is_the_difference_between_green_black_and_oolong_tea What is the difference between green, black, and oolong tea?<br><br>Green tea is the least processed and thus provides the most antioxidant polyphenols, notably a catechin called epigallocatechin-3-gallate (EGCG), which is believed to be responsible for most of the health benefits linked to green tea. Green tea is made by briefly steaming the just harvested leaves, rendering them soft and pliable and preventing them from fermenting or changing color. After steaming, the leaves are rolled, the... Thu, 3 Nov 2016 22:02:00 EST What are the health benefits of vitamin B5, pantothenic acid? http://www.sparkpeople.com/secrets.asp?tip=49136_what_are_the_health_benefits_of_vitamin_b5_pantothenic_acid What are the health benefits of vitamin B5, pantothenic acid?<br><br>The most studied role of pantothenic acid in health support is its incorporation into a molecule called Coenzyme A (CoA). This molecule is arguably on the short list of the most important chemicals needed to sustain life. In fact, CoA is so important that one recent research group suggested that the origin of life could be traced back to the evolution of this chemical.<br><br>CoA occupies a central place in energy metabolism... Wed, 2 Nov 2016 15:53:00 EST What Are Blueberries Good For? http://www.sparkpeople.com/secrets.asp?tip=49135_what_are_blueberries_good_for What Are Blueberries Good For?<br><br>Blueberries Nutrition Facts<br>The Buzz on Blueberries<br><br>Blueberries are distinctive in so many ways. Not only are they the only blue food, but there are also more blueberry species native to North America – the main ones being highbush, lowbush, and rabbiteye – than any other continent. They've been abundant on the North American continent since the dawn of time, and were a staple in the Native American diet. When the first colonists arrived, they w... Wed, 2 Nov 2016 10:07:00 EST What Are Raspberries Good For? http://www.sparkpeople.com/secrets.asp?tip=49116_what_are_raspberries_good_for What Are Raspberries Good For?<br><br>Raspberries Nutrition Facts<br><br><br>Five continents confirm the presence of wild raspberries, including Alaska, Asia, Hawaii, Europe, and North America, for possibly thousands of years. Of the 400,000 metric tons of raspberries produced, Russia, the U.S., Serbia, Poland, and Chile are on top. While you'll find more than 200 species, they're divided into red, black, and purple groups. They can be distinguished by remembering that the red is somewhat pin... Tue, 1 Nov 2016 10:26:00 EST the Green beans http://www.sparkpeople.com/secrets.asp?tip=49110_the_green_beans Green beans<br><br>This week we celebrate green beans, one of only a few varieties of beans that can be eaten fresh. Picked when they are still immature and the inner bean is just beginning to form green beans are a great source of folate, fiber and vitamin K.<br>For more on the Food of the Week<br><br>Cutting Green Beans<br> Why is the food of the week among the WHFoods?"<br> Healthy Eating with the Seasons <br><br>What's New and Beneficial about Green Beans<br><br> Because of their... Mon, 31 Oct 2016 23:38:00 EST Changing Your Diet with the Season http://www.sparkpeople.com/secrets.asp?tip=49108_changing_your_diet_with_the_season Q: Should I change my diet as the seasons change?<br><br>A: Actually, yes. Your body undergoes changes as the seasons change. The differences of periods of light and darkness that occur have profound effects on our circadian rhythms. In fact, research shows that we have entire groups of genes that are impacted by circadian rhythms and many of these genes can impact body weight (causing either loss or gain) and hormones such as adiponectin, which increases insulin sensitivity and fat burning. ... Mon, 31 Oct 2016 21:22:00 EST The lowest calorie Halloween candy http://www.sparkpeople.com/secrets.asp?tip=49102_the_lowest_calorie_halloween_candy Happy Halloween!<br><br>best halloween candy<br>Brach’s Candy Corn<br>This quintessential Halloween candy is more than 100 years old; it was first released by the Wunderlee Company in the 1800s. The reference to autumn is obvious: the candies are shaped like a kernel of corn in harvest colors. Each morsel has a mere 7 calories (if you can eat just one).<br><br>Each piece of the pumpkin-shaped mellowcreme version has 28 calories.<br><br>Fun fact: According to the National Confections Associati... Mon, 31 Oct 2016 10:50:00 EST The 6 Worst Halloween Candies on the Market http://www.sparkpeople.com/secrets.asp?tip=49100_the_6_worst_halloween_candies_on_the_market The 6 Worst Halloween Candies on the Market<br><br>Butterfinger Minis<br>Butterfinger Minis<br>4 pieces: 180 calories, 8 grams fat, 18 grams sugar These sweets pack a serious amount of calories. Each Butterfinger Mini has a whopping 45 calories and 2 grams of fat. According to the calories burned calculator at Mayoclinic.com, a 145-pound person would need to briskly walk for 30 minutes to burn off 4 pieces of Butterfinger.<br><br>Starburst Fruit Chews<br>Starburst Fruit Chews<br>8 pieces: 160... Mon, 31 Oct 2016 10:28:00 EST Yes -- eat breakfast http://www.sparkpeople.com/secrets.asp?tip=49091_yes_eat_breakfast <em>381</em> <br><br>I always skipped breakfast. I knew what the issues behind it were family related. But, no matter what I did, I found it easy to skip eating food.<br><br>I dealt with nausea, apathy, wanting to drink a shake or drink a hot drink rather than chewing food especially breakfast.<br><br>And then who wants to eat breakfast after you eat too much late at night? I certainly didn't<br><br>I had to re-educate myself -- mentally, emotionally and physically,<br><br>I had such a up... Sun, 30 Oct 2016 19:09:00 EST Yes -- eat breakfast http://www.sparkpeople.com/secrets.asp?tip=49090_yes_eat_breakfast <em>381</em> <br><br>I always skipped breakfast. I knew what the issues behind it were family related. But, no matter what I did, I found it easy to skip eating food.<br><br>I dealt with nausea, apathy, wanting to drink a shake or drink a hot drink rather than chewing food especially breakfast.<br><br>And then who wants to eat breakfast after you eat too much late at night? I certainly didn't<br><br>I had to re-educate myself -- mentally, emotionally and physically,<br><br>I had such a up... Sun, 30 Oct 2016 19:08:00 EST Track Before You Eat http://www.sparkpeople.com/secrets.asp?tip=49086_track_before_you_eat I portion my food and I weigh it or measure the food in measuring cups first, I then enter the food and amounts of each food in the Sparkpeople Nutrition Tracker. This way I can track the calories, the carbohydrates, and whatever other nutrients I need to track. If it is too much I subtract some of the food and recalculate the results. Not enough I add more and recalculate the results. <br><br>My dietician has instructed me to stay close to 1200 calories a day, so using the Nutrition Tracker ... Sun, 30 Oct 2016 13:44:00 EST health benefits from garlic/turnip greens http://www.sparkpeople.com/secrets.asp?tip=49081_health_benefits_from_garlicturnip_greens How can you increase health benefits from garlic?<br><br>You can increase the health benefits you receive from garlic by letting it sit after you've chopped it or crushed it. If you give your chopped/crushed garlic time to sit before changing its temperature (through cooking) or its pH (through the addition of acidic food like lemon juice), it will give the alliinase enzymes in garlic an opportunity to work on behalf of your health. For example, in the absence of chopping or crushing, researc... Sun, 30 Oct 2016 09:12:00 EST 22 Ways Drinking Soda is Bad for Your Health http://www.sparkpeople.com/secrets.asp?tip=49077_22_ways_drinking_soda_is_bad_for_your_health 22 Ways Drinking Soda is Bad for Your Health<br><br><br>Numerous studies have shown the negative health effects of drinking soda on your waistline and your teeth. Drinking soda however, has far more serious health risks than many of us may realize. <br><br>According to Euromonitor, the average person in the United States consumes more than 126 grams of sugar per day. That’s equal to 25.2 teaspoons, or the equivalent of drinking a little over three 12 ounce colas.<br><br>Numerous studies have ... Sun, 30 Oct 2016 00:12:00 EST Why Is Butter Yellow If Milk Is White? http://www.sparkpeople.com/secrets.asp?tip=49071_why_is_butter_yellow_if_milk_is_white Why Is Butter Yellow If Milk Is White?<br><br><br>In your musings about odd things, it may have occurred to you to wonder, if butter is basically made from the skimmings of milk, and milk is white, why is butter yellow?<br><br>When you think about butter making, it's a multi-step process, starting with cows. Cows, in the best and most natural way, eat grass and flowers which contain the yellow pigment beta-carotene, and store the pigments in their fat.<br><br>You get milk, cream, butter and o... Sat, 29 Oct 2016 10:56:00 EST Tips for Staying on Track this Halloween Season! http://www.sparkpeople.com/secrets.asp?tip=49070_tips_for_staying_on_track_this_halloween_season Tips for Staying on Track this Halloween Season!<br><br>Halloween Candy Corn<br>If you are feeling haunted by the sight of Halloween treats, these tips for creating an action plan can help you stay on track with your weight management goals. While it may seem as though this holiday season is the start of one long feast through the end of the year, you can certainly enjoy it without losing focus on what is really important. The tempting treats and empty calories made more available this time o... Sat, 29 Oct 2016 10:35:00 EST How to Store Your Fall Produce fall produce http://www.sparkpeople.com/secrets.asp?tip=49068_how_to_store_your_fall_produce_fall_produce <br>How to Store Your Fall Produce<br>fall produce<br>By: Claire Georgiou, Reboot Naturopath, B.HSc ND<br><br>As the weather cools down in the USA and around the world, you get to enjoy a different variety of fall fruits and vegetables such as pumpkins, apples, pears, sweet potatoes, winter squash, grapes, cauliflower, beets, broccoli and more. Take advantage of this bounty, and stock up! But of course, make sure that you’re following good storage strategies to retain your produce’s nutrients... Sat, 29 Oct 2016 00:52:00 EST The Changing American Diet http://www.sparkpeople.com/secrets.asp?tip=49065_the_changing_american_diet Grains C-<br><br>You've heard the advice to replace refined grains with whole grains. But we'd also be better off with less grain, period.....say, back where we were in 1970, before companies upped their servings of (mostly white-flour) bagels, buns, tortillas, pasta, muffins, cupcakes, doughnuts, cookies, pizza crusts, etc.<br><br>Beverages D+<br><br>Soft drinks are still way too high, but they've dropped 23 percent since their 1998 peak, says data from Beverage Digest. (The USDA has no nu... Fri, 28 Oct 2016 22:08:00 EST Southern Way Not... http://www.sparkpeople.com/secrets.asp?tip=49061_southern_way_not I can remember way back when.. When things were simple and not all the additives.. My Aunt was the best baker in town in fact she showed me how to cook on a old Coal Stove.. Yes.. She protested my brother giving her a Electric Stove and it sat there about a year till she gave it a try... Well being the one horse town only dinner.. Twix and Tween got what ever deserts she had made that day.. She would be up early with the mixer going and baking away.. Pies Cakes Cookies and all the things that... Fri, 28 Oct 2016 16:00:00 EST What Are Garbanzo Beans Good For? http://www.sparkpeople.com/secrets.asp?tip=49057_what_are_garbanzo_beans_good_for What Are Garbanzo Beans Good For?<br><br><br>Garbanzo Beans Nutrition Facts<br><br>Garbanzo Bean Goodness<br><br><br>It's been around 7,000 years since garbanzo beans (a.k.a. chickpeas) appeared in Middle Eastern regions, but they weren't cultivated until about 3,000 BC. By the16th century, Spanish explorers had spread the love of this natural food's nutty, buttery taste and slightly grainy texture beyond Rome and Greece.<br><br>Today, India, Pakistan, Turkey, Ethiopia, and Mexico are the hi... Fri, 28 Oct 2016 11:09:00 EST What Is Ginger Good For? http://www.sparkpeople.com/secrets.asp?tip=49056_what_is_ginger_good_for What Is Ginger Good For?<br><br><br>Ginger Nutrition Facts<br><br><br>Prized for its medicinal and culinary properties in Asian cultures for thousands of years, ginger, also known as ginger root, is an underground rhizome. It's a little strange-looking, like a small, rounded, brown cactus. But the fragrance is pleasantly pungent, and the flavor completely unique, reminiscent of citrus with acidic notes.<br><br>Ginger is a versatile addition to soups, sauces, marinades, and a number of other d... Fri, 28 Oct 2016 10:50:00 EST Can you tell us more about the bromelain in pineapple? http://www.sparkpeople.com/secrets.asp?tip=49051_can_you_tell_us_more_about_the_bromelain_in_pineapple Can you tell us more about the bromelain in pineapple?<br><br>Bromelain is a complex mixture of substances that can be extracted from the stem and core fruit of the pineapple. Among dozens of components known to exist in this crude extract, the best studied components are a group of protein-digesting enzymes (called cysteine proteinases). Originally, researchers believed that these enzymes provided the key health benefits found in bromelain, a popular dietary supplement containing these pinea... Thu, 27 Oct 2016 23:00:00 EST The Changing American Diet http://www.sparkpeople.com/secrets.asp?tip=49050_the_changing_american_diet How is the American diet doing? Let's just say it's not about to crack the honor roll.<br><br>For starters, we eat too much. The average American consumes about 2,500 calories a day, according to U.S. Department of Agriculture estimates of how much food companies produce (adjusted for waste and loss). In the 1970s, before the obesity epidemic took off, we ate 2,000 calories a day.<br><br>(In 2011, the Census Bureau stopped collecting data on fats and oils, so the USDA has no estimates sinc... Thu, 27 Oct 2016 22:18:00 EST Holidays Have Me http://www.sparkpeople.com/secrets.asp?tip=49047_holidays_have_me During your journey and path to healthy living do you find yourself saying, "The Holiday's Have Me?"<br><br> <img src="http://photosaws.sparkpeople.com/guid/77343ec8-a7a7-44a3-9208-7835bedac8f5.JPG"><br><br>What exactly is the pull to Holiday eating? Is it the family tradition? Is it that Mom, Dad's or grandparents food is just so delicious it pulls you in to the food eating abyss?<br><br> <img src="http://photosaws.sparkpeople.com/guid/f10f503b-e18d-4f3f-9448-395c25f98a44.JPG"><br><br>Do y... Thu, 27 Oct 2016 13:48:00 EST Swiss Chard: Health benefits http://www.sparkpeople.com/secrets.asp?tip=49039_swiss_chard_health_benefits Swiss Chard: Health benefits<br><br>Although chard has not been studied as extensively as other chenopod vegetables (like beets and spinach), there's no question about the valuable role that chard can play in support of our health, or about its routine inclusion in healthy diets worldwide. The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and ve... Wed, 26 Oct 2016 22:12:00 EST What Are Figs Good For? http://www.sparkpeople.com/secrets.asp?tip=49032_what_are_figs_good_for What Are Figs Good For?<br><br><br>Fabulous Figs<br><br>Figs Nutrition Facts<br><br><br>Often mentioned in the Bible as a sign of peace and prosperity, the fig tree is so ancient, remnants of the fruit have been discovered in Neolithic excavations sites circa 5,000 B.C. Thought to be native to Western Asia or Egypt, figs were cultivated very early throughout the Middle East and Europe and finally reached England and China by the mid-1500s. Spanish missionaries planted orchards in California i... Wed, 26 Oct 2016 10:32:00 EST Why You Should Indulge in Apples This Fall http://www.sparkpeople.com/secrets.asp?tip=49023_why_you_should_indulge_in_apples_this_fall Why You Should Indulge in Apples This Fall<br><br>By: Claire Georgiou, Reboot Naturopath, B.HSc ND<br><br>Apples are a popular, versatile fruit that are enjoyed all around with world. Consuming fruit regularly has been associated with weight loss, improved well-being and a reduction in the risk of many diseases. Just eating a single apple will give you:<br><br> 5g fiber (20% of your recommended intake)<br> 10mg vitamin C (17% of your recommended intake)<br> 4.9mcg vitamin K<br> ... Tue, 25 Oct 2016 19:12:00 EST Ways to eat Healthy http://www.sparkpeople.com/secrets.asp?tip=49021_ways_to_eat_healthy Eating healthy does not have to cost more you just have to think about it.. Do a little bit of research on the make down days and if your older the Super Markets here will also give you a small discount but every penny counts these days.. lay out your meals ahead of time and make a grocery list... Always use a list.. You will save money by buying only what you need.... Do not shop when you are hungry... Shopping after eating will make it easier to pass on the tempting snack foods... You will... Tue, 25 Oct 2016 14:53:00 EST Drink Drink Drink http://www.sparkpeople.com/secrets.asp?tip=49016_drink_drink_drink Sometimes, life gets in the way of getting enough water in during the day. And believe me, I carry a water bottle everywhere I go.<br><br>The other day, I had to take a break from the gym. So naturally this slowed down my water intake for the first half of the day. By the time my son came home from school, I realized I was WAY behind on my daily water requirement. <br><br>After we finished homework, he asked to play the Memory Game (solitaire for kids). Of course I sai... Tue, 25 Oct 2016 08:06:00 EST Spinach: what's new and beneficial http://www.sparkpeople.com/secrets.asp?tip=49012_spinach_whats_new_and_beneficial Spinach: what's new and beneficial<br><br> Bright, vibrant-looking spinach leaves are not only more appealing to the eye but more nourishing as well. Recent research has shown that spinach leaves that look fully alive and vital have greater concentrations of vitamin C than spinach leaves that are pale in color. The study authors suggest that the greater supply of vitamin C helps protect all of the oxygen-sensitive phytonutrients in the spinach leaves and makes them looking vibrant and aliv... Mon, 24 Oct 2016 20:57:00 EST clean eating secret http://www.sparkpeople.com/secrets.asp?tip=49010_clean_eating_secret clean eating is a big help for me , however I try not to be to strict on myself, being flexible is part of life, I still like going out to eat and going to outings where sometimes clean eating is harder to do , I just chose the best possible choice I can. if I really want something that's looking so good like cake French fries ,I will still allow myself in moderation.. I feel if I'm to strict I'm more likely to give up all together. also if I don't give in to temptation sometimes in moderatio... Mon, 24 Oct 2016 18:24:00 EST Why is there so much controversy about soybeans? http://www.sparkpeople.com/secrets.asp?tip=48995_why_is_there_so_much_controversy_about_soybeans Why is there so much controversy about soybeans?<br><br>Given the fact that soybeans are a food that has been enjoyed by millions of people over thousands of year, it's unexpected to find so much controversy surrounding this legume. And yet in the public press and in scientific research, soybeans have been a topic of ongoing controversy. For example, in 1999, the U.S. Food and Drug Administration (FDA) authorized a health claim for soy protein as a nutrient that could reduce risk of heart dis... Sun, 23 Oct 2016 19:38:00 EST Why is there so much controversy about soybeans? http://www.sparkpeople.com/secrets.asp?tip=48994_why_is_there_so_much_controversy_about_soybeans Why is there so much controversy about soybeans?<br><br>Given the fact that soybeans are a food that has been enjoyed by millions of people over thousands of year, it's unexpected to find so much controversy surrounding this legume. And yet in the public press and in scientific research, soybeans have been a topic of ongoing controversy. For example, in 1999, the U.S. Food and Drug Administration (FDA) authorized a health claim for soy protein as a nutrient that could reduce risk of heart dis... Sun, 23 Oct 2016 19:38:00 EST What Are Oranges Good For? http://www.sparkpeople.com/secrets.asp?tip=48989_what_are_oranges_good_for What Are Oranges Good For?<br><br><br>Oranges Nutrition Facts<br><br><br>What's a better lunchbox treat than a delicious, juicy orange, with its sweet, tangy flavor and its own easily peeled protective casing? Technically a cross between a pomelo (citrus maxima, once much more popular among citrus fruits) and the mandarin, oranges in the scientific sense are considered to be berries, the fruit being arils, divided into sections known as carpels, surrounded by the leathery, pocked peel which, ... Sun, 23 Oct 2016 11:23:00 EST What Are Cranberries Good For? http://www.sparkpeople.com/secrets.asp?tip=48987_what_are_cranberries_good_for What Are Cranberries Good For?<br><br><br>Cranberries Nutrition Facts<br><br>Cranberries are not just for stringing with popcorn to hang on the Christmas tree. Known for their pleasing, pucker-inducing tartness and ability to enhance a wide range of dishes, cranberries are popular in everything. They're great as a trail mix addition or alone as a snack.<br><br>Commercially-grown cranberries in the northern United States and southern Canada are somewhat larger than the wild varieties grown in ... Sun, 23 Oct 2016 11:00:00 EST Will it satisfy http://www.sparkpeople.com/secrets.asp?tip=48985_will_it_satisfy When I see a treat that normally I would eat... I pause and think to myself * Does it look delicious and do I really think it will satisfy my sweet tooth*? If the chocolate does not look rich and moist I say NO thank you!!!! If another treat just really does not look totally appetizing. I say no...This has proven to be a truism in my life. There have been many times when I have eaten something that did not look good and have been sorry that I wasted my calories and glucose intake on that. So ... Sun, 23 Oct 2016 05:52:00 EST Watch that Salt! http://www.sparkpeople.com/secrets.asp?tip=48975_watch_that_salt I'm in weight maintenance right now, and while switching to healthier eating choices, I've found much to my dismay that a lot of "healthy" foods are heavy with SALT!! High Blood Pressure has been a problem for me in the past (not so much since I lost the weight) so watching the salts is critical to maintaining my Heart Health, and for helping guard against weight gain caused by water retention due to high salt. Become a label reader, and check the numbers (calories, fat, sodium, carbs, fibe... Sat, 22 Oct 2016 14:19:00 EST Plan and prep your daily meals/snacks in advance http://www.sparkpeople.com/secrets.asp?tip=48966_plan_and_prep_your_daily_mealssnacks_in_advance (1) Create a daily meal/snack plan each week and write down what you plan to eat for each meal or snack. Use a simple excel spreadsheet. (2) Then, make sure you have the foods you'll be eating on hand. (3) Begin prepping these foods in advance of when you'll need to eat them so that you aren't tempted to cheat because you're tired or short on time. (4) When you cook, prepare more than you'll eat in one meal and set some aside or freeze portions for future meals. Cooking up several pounds of g... Fri, 21 Oct 2016 18:56:00 EST What is the role of vitamin D in bone health? http://www.sparkpeople.com/secrets.asp?tip=48956_what_is_the_role_of_vitamin_d_in_bone_health What is the role of vitamin D in bone health?<br><br>Vitamin D deficiency can lead to softening or malformation of bone. In children, this condition is called rickets. In adults, it is called osteomalacia.<br><br>The relationship between vitamin D and bone metabolism is more complicated than you might guess. As a hormone, vitamin D acts to increase calcium in the blood stream. The first two ways it accomplishes this are by increasing your ability to absorb calcium from foods and by reducing t... Fri, 21 Oct 2016 07:26:00 EST Coconut Sugar Uses http://www.sparkpeople.com/secrets.asp?tip=48944_coconut_sugar_uses I recently discovered coconut sugar as a great way to sweeten my morning smoothie. I have been trying to really reduce sugar intake and am pretty successful with it, but sometimes Greek yogurt and berry smoothies just are too sour. A teaspoon of coconut sugar really helps. It is sugar and has calories but has a very low glycemic index when compared to other sugars.<br>I also added it to a lime juice and oil salad dressing over kale, apple, dates and nuts. The original recipe did not call for ... Thu, 20 Oct 2016 10:00:00 EST 6 Cancer-Fighting Pink Foods http://www.sparkpeople.com/secrets.asp?tip=48936_6_cancerfighting_pink_foods 6 Cancer-Fighting Pink Foods<br><br>October is National Breast Cancer Awareness Month. You’ve probably noticed tons of pink everything commemorating the month: pink ribbons, NFL players wearing pink, signs and banners for walks and charity events and more.<br><br>While there’s a lot of awareness and information about what you can do to help lower your risk for breast cancer (amongst other types of cancers), I often find I’m curious about specific foods that you can eat to help promote overall... Wed, 19 Oct 2016 22:05:00 EST 50 Reasons to Love Butternut Squash http://www.sparkpeople.com/secrets.asp?tip=48935_50_reasons_to_love_butternut_squash 50 Reasons to Love Butternut Squash<br><br>Look beyond butternut squash’s intimidating hard skin, and you’ll find a bright orange flesh, buttery texture, and slightly sweet, slightly nutty flavor — and so many meal possibilities! We’re sharing 50 reasons to make butternut squash your go-to ingredient for fall and winter meals. And fear not! We’ll also teach you how to cut them.<br>What's with the butternut squash obsession?<br><br>Butternut squash is one of the season’s all-star ingredients f... Wed, 19 Oct 2016 20:35:00 EST Eat Better and Better choices.. http://www.sparkpeople.com/secrets.asp?tip=48930_eat_better_and_better_choices Each day we pass Fast Food Chains and need to really cut back the fried foods.. Yes it is quick but take a Vanilla Milkshake .. One Medium Vanilla Milkshake contains 659.. Burger King 580 or Sonic 540 but it is only 14 ounces..but if you take Vanilla Ice Cream and add one cup of Turkey Hill Low calorie 175 and skim milk 1 C 83 calorie and make your own 258... Huge difference.. Think about it.. We choose what we eat each day and if your eating a lot of Fast Food it is through the roof.. and... Wed, 19 Oct 2016 15:59:00 EST Healthy Eating Doesn't Have to Be Hard http://www.sparkpeople.com/secrets.asp?tip=48929_healthy_eating_doesnt_have_to_be_hard <br>Healthy Eating Doesn't Have to Be Hard<br><br>Tips for Planning, Enjoying, and Sticking to a Nutritious Diet<br> <img src="http://photosaws.sparkpeople.com/guid/648c5c72-80ef-4524-b1a1-d3d59e5106e2.jpg"><br>Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutr... Wed, 19 Oct 2016 15:50:00 EST What Are Cashews Good For? http://www.sparkpeople.com/secrets.asp?tip=48928_what_are_cashews_good_for What Are Cashews Good For?<br><br>Cashews Nutrition Facts<br><br><br>Native to Brazil, cashews are crescent-shaped nuts with a sweet flavor and a plethora of uses in the kitchen. Considered third in consumption among all the tree nuts in the world, they're great when mixed with raisins, dried cranberries, shredded coconut, sunflower seeds, and other nuts, such as almonds and walnuts, to make a fantastic homemade trail mix.Cashew butter is a staple in many households around the world, and they... Wed, 19 Oct 2016 12:11:00 EST Getting More Water http://www.sparkpeople.com/secrets.asp?tip=48916_getting_more_water When you need to drink more water it seems hard to do it. There are so many drinks out there that makes you want to drink those instead of the water, like sweet tea, cola, cool-aid, etc. But in order for our bodies to get healthier we need water. I myself find it hard to drink water. I tried the flavored water but it seemed too sweet. I tried to add flavors from the store but it has aspartame and we all know that's not good. I like my tea, I need my caffeine, but the doctor says that it can c... Tue, 18 Oct 2016 22:29:00 EST Making Smart Choices for Yourself http://www.sparkpeople.com/secrets.asp?tip=48911_making_smart_choices_for_yourself Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy<br>and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:<br><br>• Think of snacks as mini-meals that<br>contribute nutrient-rich foods. You can fit<br>snack calories into your personal healthy<br>eating plan without over-spending your<br>day’s calorie budget.<br><br>... Tue, 18 Oct 2016 17:23:00 EST Better Than Wheatgrass: Raw Veggie Juice and Sprouts http://www.sparkpeople.com/secrets.asp?tip=48907_better_than_wheatgrass_raw_veggie_juice_and_sprouts Better Than Wheatgrass: Raw Veggie Juice and Sprouts<br><br><br>If you want to improve your nutrition and are itching to grow your own food, sprouts are an ideal choice.<br><br>Virtually all sprouted seeds and grains fall in the "superfood" category, and they're really easy to grow, even if you don't have a lot of space or an outdoor garden. But what about green grasses like wheatgrass?<br><br>Wheatgrass is grown from wheat seeds, and contains high amounts of chlorophyll. Most people juice it... Tue, 18 Oct 2016 14:58:00 EST 4 Easy Ways to Reduce the Amount of Sugar You Consume http://www.sparkpeople.com/secrets.asp?tip=48899_4_easy_ways_to_reduce_the_amount_of_sugar_you_consume 4 Easy Ways to Reduce the Amount of Sugar You Consume<br><br>Added sugar is ubiquitous in our processed food supply — it’s hard to get away from it! Given sugar’s highly addictive properties, you’ve got a dangerous combination.<br><br>Eating too many carbohydrates (which break down into sugar) causes spikes in blood sugar, which may lead to increased risk of heart disease, diabetes, high blood pressure and many other ailments.<br><br>So what steps can you take to help reduce the amount of sug... Tue, 18 Oct 2016 07:17:00 EST Starting the day right http://www.sparkpeople.com/secrets.asp?tip=48896_starting_the_day_right I discovered a few months ago, through trial and error, that eating protein and fat in the morning, for breakfast, gets me through the day. That is, the combination of these foods, in a healthy form, stays with me longer, and sets the pace for better eating throughout the day. It may not be for everyone, but I've learned I can not survive on just fruits and veg. My choices for protein are eggs, poultry, fish, or high protein Greek yogurt with seeds. Any of these, as fresh or left-over, al... Mon, 17 Oct 2016 22:49:00 EST Ten strategies for preventing breast cancer http://www.sparkpeople.com/secrets.asp?tip=48877_ten_strategies_for_preventing_breast_cancer 1. Eat a diet rich in G-BOMBS.<br><br>Following a high-nutrient diet rich in G-BOMBS, as described in my book Super Immunity protects against many chronic diseases, breast cancer included. Green vegetables and mushrooms are the most powerful anti-breast cancer foods. Take note that a vegetarian diet does not show protection against breast cancer as much as a diet rich in green vegetables, beans, mushrooms, onions, berries, nuts and seeds. It is the phytochemical nutrient density and diversity... Sun, 16 Oct 2016 20:23:00 EST Angry Objections and What Makes a Healthy Plant Based/Vegan Diet http://www.sparkpeople.com/secrets.asp?tip=48865_angry_objections_and_what_makes_a_healthy_plant_basedvegan_diet I thought I’d do an article about dealing with controversies you may experience and topics you may still be confused about when learning about a low fat plant based diet. So I’d like to take the opportunity to share with you an overview to give you an understanding of why I promote what I do and why.<br><br>I know I can’t please everyone of course, but I do try to help the majority of people the best I can. Sometimes though I receive nasty comments, emails or Facebook messages though from ups... Sat, 15 Oct 2016 21:13:00 EST Fast Food Does Not Mean Failure! http://www.sparkpeople.com/secrets.asp?tip=48857_fast_food_does_not_mean_failure Not much time today as I'm on call and eating a quick lunch between cases. I have found that it's best to pack my lunch/snacks when I'm newly back in control. It keeps me from acting on those compulsions to binge when I have something close at hand and I remind myself, "Eat this. It's good for you. And in just a few minutes you won't feel hungry and the compulsion will go away." And it does. You are also likely to get less sodium in home made meals. If you are worried that even driving ... Sat, 15 Oct 2016 13:03:00 EST Can you tell us more about the phytonutrients found in onions? http://www.sparkpeople.com/secrets.asp?tip=48838_can_you_tell_us_more_about_the_phytonutrients_found_in_onions Can you tell us more about the phytonutrients found in onions?<br><br>The flavonoids in onion tend to be more concentrated in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer. Even a small amount of "overpeeling" can result in unwanted loss of flavonoids. For example, a red onion can lose about 20% of its quercetin and almost 75% of its anthocyanins if it is "overpeeled... Fri, 14 Oct 2016 07:39:00 EST Using chia to stabilize food cravings http://www.sparkpeople.com/secrets.asp?tip=48830_using_chia_to_stabilize_food_cravings I had forgotten about this healthy little secret for a bit. I had tried sprinkling chia seeds on cereal but once I gave up cereal, I had forgotten about it for some time using it until I discovered a recipe for chia pudding. Now I eat it almost everyday. I let them soak overnight in some yummy almond milk or raw milk. I usually mix in 1/2 cup organic fruit. Then the other "mix ins". I have used dark chocolate chips, coconut flakes, cardamom, cinnamon, freshly grated nutmeg, organic peanut but... Thu, 13 Oct 2016 15:25:00 EST What are some of the nutritional benefits of summer squash such as zucchini? http://www.sparkpeople.com/secrets.asp?tip=48821_what_are_some_of_the_nutritional_benefits_of_summer_squash_such_as_zucchini What are some of the nutritional benefits of summer squash such as zucchini?<br><br>Although summer squash has long been recognized as an important food source of carotenoids, only recently have research studies documented just how fantastic summer squash can be when it comes to these key antioxidants. For some groups of study participants, summer squash turns out to be the primary food source of alpha-carotene and beta-carotene in the entire diet! For lutein, zeaxanthin, and beta-cryptoxanth... Wed, 12 Oct 2016 23:06:00 EST Broccoli: health benefits http://www.sparkpeople.com/secrets.asp?tip=48817_broccoli_health_benefits Broccoli: health benefits<br><br>It's no coincidence that more than 300 research studies on broccoli have converged in one unique area of health science—the development of cancer—and its relationship to three metabolic problems in the body. Those three problems are (1) chronic inflammation (2) oxidative stress, and (3) inadequate detoxification. While these types of problems have yet to become part of the public health spotlight, they are essential to understanding broccoli's unique health be... Wed, 12 Oct 2016 20:40:00 EST 6 Fall Fruits and Vegetables to Eat Today http://www.sparkpeople.com/secrets.asp?tip=48789_6_fall_fruits_and_vegetables_to_eat_today <br>6 Fall Fruits and Vegetables to Eat Today<br><br>By: Isabel Smith, MS, RD, CDN<br><br>Each season brings wonderful new produce to be enjoyed for so many wonderful healthy benefits. Fall is a bountiful season for many healthy fruits and veggies that are also tasty and fun to add to recipes – both raw and cooked.<br><br>It’s important to buy seasonal produce because it’s fresher, richer in nutrients and often less expensive than produce that has been shipped from other parts of the country ... Mon, 10 Oct 2016 23:45:00 EST Can you tell me more about chlorophyll? http://www.sparkpeople.com/secrets.asp?tip=48788_can_you_tell_me_more_about_chlorophyll Can you tell me more about chlorophyll?<br><br>This article is the first part of our four-article series about chlorophyll, including its role in health, its concentration in different foods, and its . This undervalued nutrient can make an important contribution to your health and is worth preserving in the way that you cook and prepare your foods. This first article will give you a basic understanding of chlorophyll itself.<br><br>Although it's not very well known in the world of nutrition, ... Mon, 10 Oct 2016 22:19:00 EST Carb Overload No More http://www.sparkpeople.com/secrets.asp?tip=48784_carb_overload_no_more I have been overweight & now morbidly obese for 26 years. My mother never pushed junk food on us. And it was rare that we went out to eat. Only "special" occasions..i.e. Easter, or someone's birthday. But once I reached adulthood and had my own money; I went bat crazy with buying food! Loved to eat all types of candy. Could/can eat a whole pizza (small or medium) by myself. And my all time favorite was/is ice cream! Twelve months of the year I would eat ice cream. Sometimes I would eat a gall... Mon, 10 Oct 2016 17:45:00 EST Is eggplant a good source of antioxidants? http://www.sparkpeople.com/secrets.asp?tip=48764_is_eggplant_a_good_source_of_antioxidants Is eggplant a good source of antioxidants?<br><br>Researchers at the US Agricultural Service in Beltsville, Maryland, have found that eggplants are rich sources of phenolic compounds that function as antioxidants. Plants form such compounds to protect themselves against oxidative stress from exposure to the elements, as well as from infection by bacteria and fungi.<br><br>The good news concerning eggplant is that the predominant phenolic compound found in all varieties tested is chlorogenic a... Sun, 9 Oct 2016 16:40:00 EST Snap Peas Make Great Snacks http://www.sparkpeople.com/secrets.asp?tip=48748_snap_peas_make_great_snacks The other day I went and bought some snap peas and saw the package said I could eat them raw as a snack. Sure enough, they were nice and crunchy! <br> <br>This reminded me of eating chips except without all the sodium and carbs. This was especially important for me because I'm on a low-carbohydrate, high-fat diet. As a fairly low-carbohydrate vegetable, it's a nice way of getting nutrients while also getting the exper... Sat, 8 Oct 2016 15:00:00 EST Wheat Germ Benefits http://www.sparkpeople.com/secrets.asp?tip=48743_wheat_germ_benefits By adding wheat germ to your diet, you can positively boost your immune system to fight against a number of diseases and conditions like heart disease and cancer. Wheat germ protein hydrolysates have been shown to positively increase the antioxidant activity in organic systems. Antioxidants seek out and destroy free radicals and other disease-causing microorganisms in the body, reducing or eliminating the chances of serious illness. It has been shown to naturally contain high levels of these ... Sat, 8 Oct 2016 11:46:00 EST Some Information About Carbs http://www.sparkpeople.com/secrets.asp?tip=48741_some_information_about_carbs SIMPLE CARBS: those carbs that are metabolized as sugar and released into our system quickly. Examples – white sugar, white flour, white potato, white rice, processed foods. These cause a sharp rise then rapid decline in the blood sugar level, which can leave us zapped as the sugar rush crashes. <br><br>COMPLEX CARBS: those carbs that are metabolized as sugar are released into our systems slowly. Examples: brown rice, sweet potato, beans/legumes, in general – whole foods. These cause ... Sat, 8 Oct 2016 08:45:00 EST About the Eggplant http://www.sparkpeople.com/secrets.asp?tip=48737_about_the_eggplant <br>About Eggplant<br><br>Long prized for its deeply purple, glossy beauty as well as its unique taste and texture, eggplants are now available in markets throughout the year, but they are at their very best from August through October when they are in season.<br><br>Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, bell peppers and potatoes. They grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. Whil... Fri, 7 Oct 2016 23:18:00 EST Cookies Pies and Cakes Oh My http://www.sparkpeople.com/secrets.asp?tip=48736_cookies_pies_and_cakes_oh_my Well Looked at the Calendar and we are really close to the Seasonal Dinners and Holidays... Cookies .. Pies Cakes Oh My.. What are you going to do..? We have all this time that we have spent over the past few months and are you ready..?? Don't give me that look.. You know what I mean.. Halloween is right here and then already I am seeing the baking ales flowing out to the center stage and Christmas is here.. Really ... Did we skip the Turkey Day and mindless eating cause of the Football Games... Fri, 7 Oct 2016 19:46:00 EST What are some of the health benefits of having appropriate amounts of copper in a healthy eating lifestyle? http://www.sparkpeople.com/secrets.asp?tip=48734_what_are_some_of_the_health_benefits_of_having_appropriate_amounts_of_copper_in_a_healthy_eating_lifestyle What are some of the health benefits of having appropriate amounts of copper in a healthy eating lifestyle?<br>Antioxidant Protection<br><br>Copper is one of the co-factors for one form of an enzyme called superoxide dismutase (SOD). SOD is one of the major antioxidant enzymes in the body. As a measure of how important SOD is, amyotrophic lateral sclerosis—also known as Lou Gehrig's disease—is thought to be the result of an underfunctioning (SOD) enzyme.<br><br>From recent studies where young... Fri, 7 Oct 2016 14:35:00 EST How to Avoid the Minefield When Groery Shopping http://www.sparkpeople.com/secrets.asp?tip=48728_how_to_avoid_the_minefield_when_groery_shopping Grocery shopping is fraught w/diet pitfalls! The name of the game is trying to get us to buy more food, and not necessarily healthy food! Here’s some tips to help make our shopping expeditions healthier . . . and most cost-effective:<br><br>PLAN AHEAD- MAKE A LIST Have your meals planned for the week, and make your grocery list at the same time. That way you won’t be making unnecessary (and tempting!) trips to the grocery store or be tempted to get convenience food because you’re starving... Fri, 7 Oct 2016 08:50:00 EST Eating More Fruits & Vegetables & Their Benefits http://www.sparkpeople.com/secrets.asp?tip=48720_eating_more_fruits_vegetables_their_benefits Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.<br><br>No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty everyday. A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.<br><br>Eat a variety of... Thu, 6 Oct 2016 16:49:00 EST Planning your meals http://www.sparkpeople.com/secrets.asp?tip=48719_planning_your_meals I really try to stay on track with my eating habits and it hard for me to eat healthy when people in my life are enjoying foods that just look so good. So what I decided to do is plan my snacks and my meals before hand so that I don't fall into temptation. I went shopping and bought all the foods and I would need for the week. I bought chicken breast, fish, all kinds of fruit and fresh vegetables. I then began to wash and cut all my fruit and vegetable and put then into snack size bags ... Thu, 6 Oct 2016 14:30:00 EST Moderation in All Things http://www.sparkpeople.com/secrets.asp?tip=48717_moderation_in_all_things Moderation in All Things<br>How to Avoid the Diet Blues<br><br> By Dean Anderson, Behavioral Psychology Expert<br> <img src="http://photosaws.sparkpeople.com/guid/d95befda-39af-492e-ab72-459bc0ffc096.jpg"><br>What comes to mind for you when you hear the word diet? If you’re like most people, you probably imagine eating carrot sticks, going to bed hungry, and giving up your favorite foods—and that's why so many diets fail. Most people just can’t tolerate those kinds of restrictions for very l... Thu, 6 Oct 2016 12:20:00 EST Foods that actually make you hungrier! http://www.sparkpeople.com/secrets.asp?tip=48712_foods_that_actually_make_you_hungrier Lots of us chew gum to keep the fresh feeling in our mouths but does chewing gum keep us from feeling hungry or does it make us get hungry faster?<br><br>Chewing gum stimulates the gastric juices, producing saliva. According to Faddiets.com the saliva that is produced while chewing goes down to the stomach and fools the stomach into thinking there is food to be digested, making you hungrier.<br><br>Diet soda keeps us hydrated, or does it? It's free of calories but studies prove that diet so... Thu, 6 Oct 2016 08:54:00 EST Do mustard greens provide antioxidant and anti-inflammatory health benefits? http://www.sparkpeople.com/secrets.asp?tip=48709_do_mustard_greens_provide_antioxidant_and_antiinflammatory_health_benefits Do mustard greens provide antioxidant and anti-inflammatory health benefits?<br><br>As an excellent source of vitamin C, vitamin E, vitamin A (in the form of carotenoids), and manganese, mustard greens give us high level support for four conventional antioxidant nutrients. But the antioxidant support provided by mustard greens extends far beyond these conventional nutrients and into the realm of phytonutrients. Hydroxycinnamic acid, quercetin, isorhamnetin, and kaempferol are among the key an... Thu, 6 Oct 2016 07:28:00 EST Lemon Juice and S&P to Avoid Restaurant Salad Dressings and Still Get Great Flavor http://www.sparkpeople.com/secrets.asp?tip=48703_lemon_juice_and_sp_to_avoid_restaurant_salad_dressings_and_still_get_great_flavor I used to drown my salads in creamy dressing. Now I make my own with yogurt, spices and seasonings.<br><br>But if I am eating out I cannot do that. However, even fast food restaurants carry lemon slices or lemon juice packets for people to use in tea.<br><br>I am often at McDonalds and they allow customers to substitute a 20-calorie side salad for french fries in a combo meal--really. If the cashier tells you she can't substitute it that means she doesn't know how to enter it on the registe... Wed, 5 Oct 2016 18:15:00 EST Preventing Alzheimer’s? Yes! http://www.sparkpeople.com/secrets.asp?tip=48701_preventing_alzheimers_yes This is a topic near and dear to my heart as my Mother has Alzheimer’s and I am caring for her. IT IS DEVASTATING, not only for her (to be sure!) but every family member, to see the decline. I don’t like to think about it but, this means I am at high risk for developing Alzheimer’s, too. So, I want to take the best care of me that I can. <br><br>I have done lots of my own research in an effort to figure out what is the best way to take care of myself. Dr. David Perlmutter (also with a... Wed, 5 Oct 2016 15:18:00 EST Brussels Sprouts: description and history http://www.sparkpeople.com/secrets.asp?tip=48679_brussels_sprouts_description_and_history Brussels Sprouts: description and history<br><br>All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see:<br><br> Eating Healthy with Cruciferous Vegetables<br> Feeling Great with Cruciferous Vegetables <br><br>Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage. They resemble miniature... Tue, 4 Oct 2016 16:17:00 EST Plan, Plan, Plan http://www.sparkpeople.com/secrets.asp?tip=48676_plan_plan_plan I plan my meals on Saturday for the next week. On Sunday's I do as much preparation as I possibly can do to make eating healthier at home so much more easier. This can be a time consuming task, but it really pays off in the end when I am trying to get ready for work in the morning after sleeping through the alarm clock or for when I get home from work and want to get dinner done quickly so that I have time to go for a walk and chill with my husband. I use a calendar to write the menu on ... Tue, 4 Oct 2016 12:37:00 EST My Morning Smoothie http://www.sparkpeople.com/secrets.asp?tip=48675_my_morning_smoothie I have Crohn's Disease, an autoimmune/inflammatory condition of the GI system. One thing I've found very helpful is to start my day with a smoothie full of anti-inflammatory goodness: I blend unsweetened coconut milk beverage and water with frozen berries (any kind), lots of spinach or kale, fresh ginger, chia seeds, flax seeds and pumpkin seed protein powder. I put a little bit of stevia in for sweetness. I have a VitaMix blender, so it gets it nice and smooth. Gotta admit, this is not ... Tue, 4 Oct 2016 11:39:00 EST 9 Health Benefits of Cucumbers http://www.sparkpeople.com/secrets.asp?tip=48674_9_health_benefits_of_cucumbers 9 Health Benefits of Cucumbers<br><br><br>Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated.<br><br>However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread... Tue, 4 Oct 2016 10:43:00 EST The Significance of Selenium http://www.sparkpeople.com/secrets.asp?tip=48661_the_significance_of_selenium The Significance of Selenium<br><br><br>Selenium is a trace element a Swedish chemist, Baron Jöns Jacob Berzelius, discovered almost 200 years ago. Today, modern scientists recognize it as "an essential mineral of pivotal importance for human health," with anti-inflammatory, antiviral and anti-cancer potential.1<br><br>This mineral is also a powerful antioxidant, which plays itself out in many ways in regard to your health. You need only a little, though, to help keep your immune system and o... Mon, 3 Oct 2016 10:44:00 EST How Plant Protein Wins Over Animal Protein http://www.sparkpeople.com/secrets.asp?tip=48656_how_plant_protein_wins_over_animal_protein How Plant Protein Wins Over Animal Protein<br><br>We are all taught that protein is a super nutrient that will make us lean, strong, and healthy. We do need protein, but more is not necessarily better, and high-protein foods are not always healthful.<br>Why do we need protein?<br><br>In every cell in the human body, the DNA contains a code that tells the cell which proteins to make. Proteins have a lot of different roles in the body, some provide structure like collagen, some facilitate conta... Mon, 3 Oct 2016 07:00:00 EST The horrors of movie theater popcorn! http://www.sparkpeople.com/secrets.asp?tip=48640_the_horrors_of_movie_theater_popcorn There's nothing quite like the scent of movie theater popcorn! You smell it when you stand in line to buy your tickets, the aroma overwhelms you when you walk in the door and your mounth starts watering. What was once a healthy treat in childhood has morphed into a "food" that should be avoided like high fructose corn syrup!<br><br>Would you ever think about ingesting “three McDonald’s Quarter Pounders with 12 pats of butter while watching a movie” (Center of Science in the Public Interest)... Sun, 2 Oct 2016 06:04:00 EST Detox From Problem Foods http://www.sparkpeople.com/secrets.asp?tip=48638_detox_from_problem_foods I have learned that if you get the problem foods: sugar, flour, starches, refined carbs, etc.. out of your system- you won't crave them anymore. Give yourself 20-30 days without the foods you want to give up and you won't want them anymore! Just remember that once you get them out of your system- if you allow it back in just for the holidays or a special occasion- it will be even harder to get them out of your system again.<br><br>I read the book "Anatomy of a Food Addiction" and it really ... Sat, 1 Oct 2016 23:23:00 EST What is manganese and how does it help regulate blood sugar levels? http://www.sparkpeople.com/secrets.asp?tip=48635_what_is_manganese_and_how_does_it_help_regulate_blood_sugar_levels What is manganese and how does it help regulate blood sugar levels?<br><br>When you think of dietary minerals, you probably think first of calcium or iron. If you spend a lot of time thinking about nutrition, you may also think about zinc or magnesium. But there are a whole group of trace minerals, which are not generally as well known, that we derive from our diets in very small amounts that are just as critical to healthy lifestyles.<br><br>One of these is manganese. In the 1930s, researche... Sat, 1 Oct 2016 21:20:00 EST The dangers of high fructose corn syrup! http://www.sparkpeople.com/secrets.asp?tip=48630_the_dangers_of_high_fructose_corn_syrup The average American increased their consumption of HFCS (mostly from sugar sweetened drinks and processed food) from zero to over 60 pounds per person per year. <br><br>Sugar in any form causes obesity and disease when consumed in pharmacologic doses.Cane sugar and high fructose corn syrup are indeed both harmful when consumed in pharmacologic doses of 140 pounds per person per year.When one 20 ounce HFCS sweetened soda, sports drink, or tea has 17 teaspoons of sugar (and the average teenage... Sat, 1 Oct 2016 15:00:00 EST Logging all your meals! http://www.sparkpeople.com/secrets.asp?tip=48623_logging_all_your_meals I have found that logging all of my meals and snacks keeps me on track! <em>4</em> . I count carbs and calories and this has helped me go from 193 pounds to 176 in just 30 days!. If i find that I am hungry or craving sweets, I eat a couple pieces of watermelon of two or three pieces of Atkins Endulge candies. If you can open a package and eat just a couple of pieces, you will feel satisfied and still be able to maintain your goals. <br><br><br>My goal is to get back down into the 140's. I f... Sat, 1 Oct 2016 08:34:00 EST 6 Reasons to Shop Your Local Farmers Market http://www.sparkpeople.com/secrets.asp?tip=48619_6_reasons_to_shop_your_local_farmers_market 6 Reasons to Shop Your Local Farmers Market<br><br><br>Farmers markets have exciting food options, colorful produce, free samples, budget-friendly prices and of course, an amazing atmosphere. I love to go to them and see and observe all the people there — farmers markets are a community-spirited event, enabling little businesses and farmers the ability to deliver quality sustainable produce directly.<br><br>To be honest, I avoid shopping in large supermarkets as much as I can and try to buy q... Sat, 1 Oct 2016 00:22:00 EST Track Dinner First http://www.sparkpeople.com/secrets.asp?tip=48611_track_dinner_first Because dinner is a family meal there are more limitations on my options for food. I have learned that by tracking my dinner in the morning I can confidently make choices throughout the day that help me to stay on track. I am able to eat a better balance of macro nutrients and also end up at the end of the night without a deficit of calories to eat or, the horror, an excess of calories eaten.<br><br>An example of how this works: in the morning I know we're going to have pizza meatloaf, mashe... Fri, 30 Sep 2016 15:24:00 EST Drink a Glass of Water Prior to Any Meal or Snack http://www.sparkpeople.com/secrets.asp?tip=48609_drink_a_glass_of_water_prior_to_any_meal_or_snack If you are struggling with portion distortion or simply want to cut back the caloric intake of meas and/or snacks, drink a full 8 ounce glass of water (cold, tepid, or iced) prior to eating. This will help to fill you up faster, without adding any unwanted calories and will help prevent you from overeating - no matter the quantity of food on your plate. <br><br>You should also choose to drink water during and after your meal, because water will help fill you up as well. A normal serving is ty... Fri, 30 Sep 2016 14:20:00 EST Best Foods for Boosting Brain Power http://www.sparkpeople.com/secrets.asp?tip=48606_best_foods_for_boosting_brain_power Best Foods for Boosting Brain Power<br><br><br>According to the Alzheimer’s Association, more than 5 million Americans suffer with Alzheimer’s disease and 1 of every 3 seniors dies with some form of dementia.1 Families may spend over $5,000 each year caring for a loved one, and it costs the U.S. $216 billion a year for Alzheimer’s and other types of dementia.<br><br>However, feeding your brain the right food isn’t just about preventing a disease in the future. Giving your brain the fuel it ne... Fri, 30 Sep 2016 10:53:00 EST