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 Could you tell me more about collard greens? http://www.sparkpeople.com/secrets.asp?tip=45783_could_you_tell_me_more_about_collard_greens Could you tell me more about collard greens?<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>Collards are leafy green vegetables that belong to the same family that includes cabbage, kale, and broccoli. While... Thu, 5 May 2016 00:55:00 EST Overcoming GERD and losing weight http://www.sparkpeople.com/secrets.asp?tip=45782_overcoming_gerd_and_losing_weight I have been trying to study the various doctor's advice on eating healthy who are featured on PBS and it really seems to be working for me. They say eat healthy fats -- not sugar in any form or any flour products at all. that this causes the weight to fall off. They say the healthy fats control the cravings and it sure seems to do the trick for me. One of the doctors says rye is ok because it is not digested, so I have been trying Wasa Rye crackers when I need them. Bone broth from grass ... Thu, 5 May 2016 00:03:00 EST Ignoring the cravings http://www.sparkpeople.com/secrets.asp?tip=45781_ignoring_the_cravings So one of the hardest things for me is to ignore the cravings I often want to eat chocolate. It is hard to ignore the call of dark chocolate. First I tried to justify it by saying hey it's an antioxidant. Men I actually eat it and I feel angry at myself for eating it. Or, I justify eating it by saying I've had a rough day. It is hard to say how important chocolate and seems to be in my life. I dream about it every night. I think about it Kama probably every hour. And is really annoying how m... Wed, 4 May 2016 23:06:00 EST Benefits of Beets http://www.sparkpeople.com/secrets.asp?tip=45776_benefits_of_beets Benefits of Beets<br><br><br>Beets are an ancient, prehistoric food that grew naturally along coastlines in North Africa, Asia, and Europe. Originally, it was the beet greens that were consumed; the sweet red beet root that most people think of as a "beet" today wasn't cultivated until the era of ancient Rome.1<br><br>By the 19th century, however, the natural sweetness of beets came to be appreciated and beets began to be used as a source of sugar (reportedly, Napoleon was responsible for dec... Wed, 4 May 2016 12:11:00 EST Benefits of Broccoli http://www.sparkpeople.com/secrets.asp?tip=45774_benefits_of_broccoli Benefits of Broccoli<br><br><br>Vegetables have an impressive way of offering widespread benefits to your health, and broccoli is no exception. When you eat broccoli, you're getting dozens, maybe even hundreds, of super-nutrients that support optimal, body-wide health.<br><br>Man-made substances just can't compare, and that's why, if you take just one piece of advice away from your childhood, make it this one: eat your broccoli!<br><br>5 Leading Benefits of Broccoli<br><br>We've compiled an e... Wed, 4 May 2016 11:29:00 EST What's New and Beneficial About Strawberries http://www.sparkpeople.com/secrets.asp?tip=45768_whats_new_and_beneficial_about_strawberries What's New and Beneficial About Strawberries<br><br> Many foods commonly consumed in the U.S. are valuable sources of antioxidants. But researchers have recently ranked the 50 best antioxidant sources among commonly eaten foods and found strawberries to be quite exceptional. When total antioxidant capacity was measured against a uniform amount of food (100 grams, or about 3.5 ounces), strawberries ranked 27th best among U.S. foods. In addition, when only fruits were considered, strawberrie... Wed, 4 May 2016 01:51:00 EST If All Your Friends Are Doing It... http://www.sparkpeople.com/secrets.asp?tip=45763_if_all_your_friends_are_doing_it I grew up in a household where "if all your friends jumped off a bridge, would you jump too?" was a constant mantra. It was supposed to encourage me to be an independent thinker, and evaluate the decisions I made to determine whether or not they were smart.<br><br>My job has set times to take a coffee and lunch break. Due to the industry I'm in, the company policy is that food is not allowed at desks but only in the designated food areas around the building. During the off-work days, I feel t... Tue, 3 May 2016 17:33:00 EST Celery: Health Benefits http://www.sparkpeople.com/secrets.asp?tip=45760_celery_health_benefits <br>Celery: Health Benefits, Facts, Research<br><br>Celery is a vegetable belonging to the Apiaceae family. It is well known for its crunchy stalks, which people often consume as a low calorie snack.<br><br>However, celery is not only a good low calorie food. There are a number of other reasons why you might want to include this vegetable in your diet.<br><br>Celery is thought to be beneficial for the digestive tract and cardiovascular system. In addition, the seeds of the plant are also comm... Tue, 3 May 2016 11:08:00 EST Top 8 Health Benefits of Cauliflower http://www.sparkpeople.com/secrets.asp?tip=45759_top_8_health_benefits_of_cauliflower Top 8 Health Benefits of Cauliflower<br><br><br>Cauliflower is a member of the cruciferous family of vegetables, often overshadowed by its green cousin broccoli. This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.<br><br>Adding to cauliflower's appeal is its extreme versatility. You can eat it raw, add it to salads, or use it in your cooking. Caulifl... Tue, 3 May 2016 10:58:00 EST Keeping snacks ready http://www.sparkpeople.com/secrets.asp?tip=45750_keeping_snacks_ready So, today was all about avoiding the sugar. Normally, I want sugar all day long. I don't know what it is, but having sugar seems like a brain goal for me. I crave chocolate, sodas, and the like. I see milkshake signs ands swoon. Anyway, I found that if I have sweet fruits with me it is easier to curb that desire for something sweet. So, today I brought three oranges and an apple with me. Low and behold, everytime I craved sugar I ate one of those things. It really , really helped. I ... Mon, 2 May 2016 23:18:00 EST Why You Need to Eat More Vegetables http://www.sparkpeople.com/secrets.asp?tip=45747_why_you_need_to_eat_more_vegetables Why You Need to Eat More Vegetables<br> Low in calories, high in fiber, and with almost all the vitamins and minerals your body needs, vegetables are a nutritional cornerstone. While many think vegetables equate to a few leaves of lettuce and some tomatoes, there's a wide variety of veggies available, and you can use them in a number of different ways.<br> <br>In addition to eating them raw in a salad, many can be lightly steamed or cooked, and you can boost your consumption by ju... Mon, 2 May 2016 14:48:00 EST What Is Asparagus Good For? http://www.sparkpeople.com/secrets.asp?tip=45744_what_is_asparagus_good_for What Is Asparagus Good For?<br><br>Asparagus Nutrition Facts<br>Assets of Asparagus<br><br>Wild asparagus, which grows abundantly around irrigation ditches and marshes, has thin, pencil-like shoots. Through selective breeding and growing techniques, a thicker stem was developed to have more edible flesh, but most asparagus aficionados believe the more slender stalks are less reedy and tough. Snap them at a natural breaking point about three-quarters of the way down the stalk.<br><br>Some aspa... Mon, 2 May 2016 12:05:00 EST Health Benefits of Strawberries http://www.sparkpeople.com/secrets.asp?tip=45743_health_benefits_of_strawberries Health Benefits of Strawberries<br><br><br>Strawberries<br>Sw<BR>eet, juicy strawberries, with their vibrant red color, can brighten up the flavor and look of any meal. They are not only delicious, they are low in fat and calories, a good source of fiber and contain antioxidants, which protect the human body from cellular damage caused by free radicals1.<br><br>Strawberry Nutrients<br>One cup of strawberries provides 50 calories and about 3 grams of fiber, most of which is soluble fiber. Stud... Mon, 2 May 2016 11:02:00 EST make healthy snacks for long drives http://www.sparkpeople.com/secrets.asp?tip=45736_make_healthy_snacks_for_long_drives Make healthy snacks for long drives to avoid eating junk or stopping for junk. I find when I have a long drive that is more than one hour, that it is hard to avoid eating or craving food. IF I have nutritious food available such as fresh veggies or fruit, it makes the drive shorter and I am less apt to stop and purchase junk food. For instance, today, I knew I had to drive from Pasadena and would most likely get stuck in some major traffic. Before I left ai crated a snack tray of various ... Mon, 2 May 2016 01:26:00 EST How tofu is made and if all tofu is fermented? http://www.sparkpeople.com/secrets.asp?tip=45730_how_tofu_is_made_and_if_all_tofu_is_fermented How tofu is made and if all tofu is fermented?<br><br>Originating in China well over a thousand years ago, tofu is made by curdling soymilk so that soymilk proteins become coagulated. The resulting soy curds can then be pressed into a sliceable cake. "Nigari" tofu typically refers to soymilk that has been coagulated with the addition of magnesium chloride. Gypsum (calcium sulfate) is another coagulant that is widely used to curdle soymilk. Both calcium sulfate and magnesium chloride are also ... Sun, 1 May 2016 20:15:00 EST Apples are a favorite superfood http://www.sparkpeople.com/secrets.asp?tip=45727_apples_are_a_favorite_superfood Favorite superfoods (and superfruits!) the apple.<br><br>It’s no surprise that apples are good for you — why else would they have earned that “keep the doctor away” reputation? — but there are a number of lesser-known reasons to pick up a juicy one today.<br><br>Some of our favorite health benefits of apples are in the slideshow below. Let us know what else you love about apples in the comments!<br><br>1 Apples Lower Cholesterol<br><br><br>One medium-sized apple contains about four grams of f... Sun, 1 May 2016 11:31:00 EST 10 Proven Benefits of Blueberrie http://www.sparkpeople.com/secrets.asp?tip=45726_10_proven_benefits_of_blueberrie 10 Proven Benefits of Blueberries (No. 3 is Very Impressive)<br><br>Smiling Brunette With a Bowl of BlueberriesBlueberries are sweet, nutritious and wildly popular.<br><br>Often labelled a “superfood,” they are low in calories and incredibly good for you.<br><br>They are so tasty and convenient that many people consider them to be their favorite fruit.<br><br>Here are 10 health benefits of blueberries that are supported by research.<br><br>1. Blueberries are Low in Calories, But High in Nutri... Sun, 1 May 2016 11:12:00 EST What's new and beneficial about walnuts? http://www.sparkpeople.com/secrets.asp?tip=45718_whats_new_and_beneficial_about_walnuts What's new and beneficial about walnuts?<br><br>Researchers are convinced—more than ever before—about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. Some websites will encourage you to remove the walnut skin—that whitish, sometimes waxy, sometimes flaky, outermost part of shelled walnuts. There can be slight bitterness... Sat, 30 Apr 2016 20:35:00 EST Benefits of Coffee http://www.sparkpeople.com/secrets.asp?tip=45716_benefits_of_coffee Woman Smiling With a Tiny Cup of CoffeeCoffee is actually very healthy.<br><br>It is loaded with antioxidants and beneficial nutrients that can improve your health.<br><br>The studies show that coffee drinkers have a much lower risk of several serious diseases.<br><br>Here are the top 13 evidence-based health benefits of coffee, that have been confirmed in actual human studies.<br><br>1. Coffee Can Improve Energy Levels and Make You Smarter<br><br>Coffee can help people feel less tired and in... Sat, 30 Apr 2016 19:36:00 EST What are flavonoids? http://www.sparkpeople.com/secrets.asp?tip=45699_what_are_flavonoids What are flavonoids?<br><br>Flavonoids are one of the largest nutrient families known to scientists, and include over 6,000 already-identified family members. Some of the best-known flavonoids include quercetin, kaempferol, catechins, and anthocyanidins. This nutrient group is most famous for its antioxidant and anti-inflammatory health benefits, as well as its contribution of vibrant color to the foods we eat. As an especially delicate group of nutrients with respect to cooking heats, flavon... Fri, 29 Apr 2016 19:45:00 EST Overcoming food temptation http://www.sparkpeople.com/secrets.asp?tip=45697_overcoming_food_temptation I did it! I'm so PROUD of myself!<br><br>I DID NOT eat a glazed donut from the THREE FRESH BOXES in the teacher's lounge this morning! <br><br>My secret? I'll be more than happy to share! <br><br>Walking down the hall towards my classroom, I told myself that the fat-free vanilla yogurt and apple (that I had cut into small pieces and doused with cinnamon) that I had in my hand for breakfast actually tasted better! <br><br>Suddenly, the donuts weren't so alluring. The smell of the sausage anoth... Fri, 29 Apr 2016 16:16:00 EST Under The Radar http://www.sparkpeople.com/secrets.asp?tip=45693_under_the_radar Q: Why?<br><br>A: If we didn't feel hungry when we saw food, we wouldn't eat and we wouldn't have survived as a species. We don't have to learn to feel hungry. It's built in. If we haven't eaten for some time, our stomachs growl, we may start getting a headache or a little shaky. these built-in mechanisms make sure that we eat so we survive.<br><br>But now we don't rely on those mechanisms because food is everywhere. The smell or the sight of food can make us hungry. All these cues mak... Fri, 29 Apr 2016 14:08:00 EST How do pumpkin seeds provide you with antioxidant support? http://www.sparkpeople.com/secrets.asp?tip=45684_how_do_pumpkin_seeds_provide_you_with_antioxidant_support How do pumpkin seeds provide you with antioxidant support?<br> <br>While antioxidant nutrients are found in most WHFoods, it's the diversity of antioxidants in pumpkin seeds that makes them unique in their antioxidant support. Pumpkin seeds contain conventional antioxidant vitamins like vitamin E. However, not only do they contain vitamin E, but they contain it in a wide variety of forms. Alpha-tocopherol, gamma-tocopherol, delta-tocopherol, a... Thu, 28 Apr 2016 23:09:00 EST Under The Radar http://www.sparkpeople.com/secrets.asp?tip=45683_under_the_radar Q: Many of us remember when food wasn't sold everywhere, 24/7.<br><br>A: Yes. I'm 60, so I remember how things were before the obesity epidemic, which started around 1980. When I was in medical school at the University of Pennsylvania in the late '70s, there were very few places to eat around campus. College students just had a dining hall. If you didn't get there between 5:30 and 7 p.m., you didn't get dinner that night.<br><br>Q: It's not like that anymore?<br><br>A: No. In 2008, I... Thu, 28 Apr 2016 21:40:00 EST What are the cardiovascular benefits of strawberries? http://www.sparkpeople.com/secrets.asp?tip=45668_what_are_the_cardiovascular_benefits_of_strawberries What are the cardiovascular benefits of strawberries?<br><br>No area of strawberry health benefits is better documented than benefits for the cardiovascular system. It's also hard to imagine any other research result, since our heart and blood vessels need everyday protection from oxidative and inflammatory damage, and the antioxidant and anti-inflammatory nutrient content of strawberries is simply outstanding. Among all fruits profiled as the World's Healthiest Foods, strawberries come out a... Thu, 28 Apr 2016 01:22:00 EST Under The Radar http://www.sparkpeople.com/secrets.asp?tip=45665_under_the_radar Q: How do menus push us to buy certain foods?<br><br>A: Companies use eye-tracking equipment to see how people scan a page, so they know that where on the menu a dish appears influences what people choose.<br><br>For example, the upper right-hand corner is known as the "sweet spot." Newspapers put the big news in the upper right-hand corner of the front page because that's where people look first.<br><br>Or, menus might put an expensive item next to another dish that's even pricier, so the... Wed, 27 Apr 2016 21:57:00 EST Diet to Prevent Colon Cancer http://www.sparkpeople.com/secrets.asp?tip=45662_diet_to_prevent_colon_cancer Diet to Prevent Colon Cancer<br><br>Looking to reduce your risk of colon cancer? Experts say to reach for the veggies and skip the bacon bits.<br>.<br><br>New research into diet and colon cancer has exonerated some foods that were once thought to increase the risk of the disease. At the same time, research has confirmed that some food favorites — such as processed meats — do indeed increase the risk.<br><br>Diet and Colon Cancer: Processed Meat Alert<br><br>In the United States, colorectal ca... Wed, 27 Apr 2016 12:52:00 EST Portion Control Hints http://www.sparkpeople.com/secrets.asp?tip=45658_portion_control_hints If I buy a bag of crunchy snacks, the first thing I do is separate them into individual zip lock baggies. Even if I overeat, at least I know how many I ate. Never eat directly from the bag! <br> Weighing and measuring is also a key. Depending on your eyes to give an accurate estimate of what you are eating is not a good way to keep in control. As time goes by we tend to increase those portions so get out those measuring cups and invest in a small scale to be sure of what you are putting... Wed, 27 Apr 2016 09:27:00 EST NEED TO EAT BETTER http://www.sparkpeople.com/secrets.asp?tip=45656_need_to_eat_better I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Wed, 27 Apr 2016 09:04:00 EST What are the health benefits of shiitake mushrooms? http://www.sparkpeople.com/secrets.asp?tip=45652_what_are_the_health_benefits_of_shiitake_mushrooms What are the health benefits of shiitake mushrooms?<br><br>Shiitake, maitake, and reishi mushrooms are widely referred to as "medicinal mushrooms" due to their long history of medical use, particularly in oriental medicine traditions. It's important to distinguish, however, between extracts and medicinal preparations made from these mushrooms and their appearance as whole foods in an everyday diet. Most of the medicinal research on shiitake mushrooms has been conducted on laboratory animals o... Tue, 26 Apr 2016 22:17:00 EST Pre Packing Food http://www.sparkpeople.com/secrets.asp?tip=45649_pre_packing_food We have ALL had issues with over snacking or over eating! Some days are harder than others to control what I'm putting in my mouth. Other days I mindlessly graze over random snacks without being aware of what I'm actually eating. <br><br>But here is my secret to controlling and watching what I eat!<br><br>Making my snacks and lunch before hand makes me more successful at controlling what I eat. <br><br>Here's what I do! I pack my snacks in a small zip lock bag and write the number of calories... Tue, 26 Apr 2016 18:42:00 EST Why Eat Healthy http://www.sparkpeople.com/secrets.asp?tip=45647_why_eat_healthy Stop right there... leave the ice cream .. put the spoon down and back away slowly... We all need to reorganize our pantry and drawer in our fridge.. We need to add a variety of color Vegetables.. You may have to add slowly and make some camouflage with other ones they like but it may be a challenge but it is worth it in the long run... Vegetables and fruit help protect your body against all kinds of diseases. This is because vegetables and fruit provide energy, vitamins, antioxidants, fiber... Tue, 26 Apr 2016 17:01:00 EST Under The Radar http://www.sparkpeople.com/secrets.asp?tip=45644_under_the_radar Eating Out<br><br>Q: What makes us eat more when we eat out?<br><br>A: Bigger servings. Restaurants typically serve us more calories than we can burn, and people are eating out more often. A recent Cochrane review examined 72 studies and concluded that if you serve people larger portions, they eat more. It's automatic.<br><br>We don't pay attention to how much we eat because we don't have to. We can eat while we talk to a dinner companion, watch TV, or drive. We eat the food that's in ... Tue, 26 Apr 2016 14:48:00 EST Under The Radar http://www.sparkpeople.com/secrets.asp?tip=45631_under_the_radar Q: Does our self-control also get worn down?<br><br>A: Yes. In one study, everyone was told to skip a meal before an experiment. Two groups were told to wait in a room with freshly baked chocolate chip cookies, chocolate candies and radishes before being asked to solve a puzzle.<br><br>One of those groups was told to taste the radishes, but not the cookies or candies. The second group was told to taste the cookies and candies. A third group was asked to solve the puzzle without waiting ... Mon, 25 Apr 2016 21:49:00 EST What's New and Beneficial About Black Beans http://www.sparkpeople.com/secrets.asp?tip=45630_whats_new_and_beneficial_about_black_beans What's New and Beneficial About Black Beans<br><br> Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their m... Mon, 25 Apr 2016 19:50:00 EST Under The Radar http://www.sparkpeople.com/secrets.asp?tip=45609_under_the_radar Q: Do we buy more food in some areas of the store?<br><br>A: People pay more attention to food at the end of the aisles. When the industry discovered that, end-of-aisle real estate became more valuable.<br><br>It started in the '80s when supermarkets had an explosion in fees that companies pay to put their products in prime locations. The food at the end of the aisle may or may not be on sale. It's only there because manufacturers know that the location increases sales. But most people ... Sun, 24 Apr 2016 21:14:00 EST My Healthy Diet http://www.sparkpeople.com/secrets.asp?tip=45604_my_healthy_diet The secret to my success is that I do NOT use any kind of fad diet. No. None. I am not on Slim Fast or Weight Watchers or Atkins or Nutrisystem or Paleo or South Beach or Plexus or any other silly fake fad diets. Those do NOT work in the long run and any weight that does get lost comes right back after any of those diets have been stopped. And lets just face it, fad diets do more harm to the body than good. Success stories on these diets are made up and rehearsed ( take Marie Osmond for insta... Sun, 24 Apr 2016 13:35:00 EST Nutrition Guidelines: Getting Started http://www.sparkpeople.com/secrets.asp?tip=45601_nutrition_guidelines_getting_started Nutrition Guidelines: Getting Started<br><br>With so many diets and quick weight-loss promises on the market today, it's hard to remember what a healthy diet really looks like. Start here with the basics of good nutrition.<br><br><br>Diet pills, fad diets, foods to boycott, foods to eat exclusively. With all the crazy diet advice out there, do you even remember the basics of healthy eating? Get rid of the clutter when it comes to diets, and use basic good nutrition guidelines and the U.S. Dep... Sun, 24 Apr 2016 11:28:00 EST Sprouting Lentils and Other Beans http://www.sparkpeople.com/secrets.asp?tip=45598_sprouting_lentils_and_other_beans I like to sprout lentils and mung beans. I put the lentils and mung beans in separate containers with water and let then soak overnight, then I dump out the water and rinse the beans and put the back in their containers and let them start sprouting, I see them starting to sprout within a day or so, after several days I start to refrigerate them. I have noticed that sprout mung beans seem to spoil faster so I don't sprout to many at a time. <br> <br>What is funny about sprouting is th... Sun, 24 Apr 2016 01:00:00 EST Five Ways to Eat Vegan – On a Budget http://www.sparkpeople.com/secrets.asp?tip=45595_five_ways_to_eat_vegan_on_a_budget Five Ways to Eat Vegan – On a Budget <br><br><br><br>Contributed by Jennifer B. Niles, author of Eating Vegan – On a Budget! One of the persistent myths about adopting a vegan diet is that you need to buy lots of expensive and hard-to-find ingredients. This doesn’t have to be the case at all! Here, we’ll learn 5 ways to make this healthful and earth-friendly lifestyle a frugal one as well.<br><br>1. Substitute Specialty Items With Natural Alternatives<br>As my vegan cookbook, Eating Vegan — O... Sat, 23 Apr 2016 23:58:00 EST Under The Radar http://www.sparkpeople.com/secrets.asp?tip=45594_under_the_radar "The food environment has become a tsunami," says Deborah Cohen, senior researcher at the RAND Corporation.<br><br>"It assaults us at every turn in ways we cannot ignore, stimulating us to feel hungry or at least think about eating."<br><br>Few people want to put on extra pounds or boost their risk of heart disease, diabetes, or cancer. So why can't we just turn away?<br><br>"We have a shockingly limited capacity to make thoughtful, mindful decisions about what we eat," says Cohen. "Instea... Sat, 23 Apr 2016 21:55:00 EST What is tempeh? http://www.sparkpeople.com/secrets.asp?tip=45579_what_is_tempeh What is tempeh?<br><br>Tempeh is fermented soy food that originated on the island of Java in Indonesia and is fermented with the mold Rhizopus oligosporus. Fermentation of tempeh can involve a period of several days or longer, and fermentation is usually carried out at temperatures of 85-90°F/29-32°C. Tempeh is usually purchased in a cake-like form and can be sliced in a way that is similar to tofu. However, tempeh usually has a less watery texture than tofu, and in comparison to non-fermente... Sat, 23 Apr 2016 01:40:00 EST Unscrambling Eggs Health Food...or Bad Yolk? http://www.sparkpeople.com/secrets.asp?tip=45578_unscrambling_eggs_health_foodor_bad_yolk *** Prostate Cancer<br><br>"There's too little data to make recommendations," cautions Van Blarigan. "But if my dad were at high risk for prostate cancer, I'd think it would be prudent for him to limit his intake of whole eggs."<br><br>*** How Many Eggs?<br><br>So, how many eggs (or, more precisely, egg yolks) can you safely eat? For decades, most health authorities recommended a limit of 300 milligrams of cholesterol per day. (One large egg has around 200 mg. A modest 3 oz. serving o... Fri, 22 Apr 2016 22:32:00 EST Eat Real Food http://www.sparkpeople.com/secrets.asp?tip=45573_eat_real_food Eat. Real. Food. The philosophy is quite simple. Ask yourself this question..."Could I find this item in nature exactly (or almost exactly) as it is right now?"<br><br>If the answer is YES, then that item is a great and healthy food option. With the advent of the internet and sites like Pinterest, the ability to quickly and easily look up recipes to cook at home is easier than ever. Take the time to prepare your meals from scratch rather than let Marie Callender/ Pasta Roni/ and Healthy Choic... Fri, 22 Apr 2016 13:40:00 EST Beating Stress With Nutrition http://www.sparkpeople.com/secrets.asp?tip=45571_beating_stress_with_nutrition Beating Stress With Nutrition<br><br><br>.For most of us, stress and food go hand-in-hand. Food can give us the feelings of power, control and satisfaction that we need in stressful situations. It's no surprise that when our stress levels go up our resistance to 'comfort' foods goes down.<br><br>This isn't always a bad thing - our favorite foods actually can reduce our stress levels. But moderation is key.<br><br>Giving your body the nutrition it needs is a positive step you can take every da... Fri, 22 Apr 2016 11:29:00 EST Is Night Eating Really Worse? http://www.sparkpeople.com/secrets.asp?tip=45570_is_night_eating_really_worse Is Night Eating Really Worse?<br><br>The old diet adage "eat breakfast like a king, dinner like a pauper" might hold true, according to a new study.<br><br><br>It's commonly thought that eating at night makes you fat, but is it true? Many people certainly think so, blaming their bulging bellies and thighs on their nighttime snacking. The truth may lie somewhere between an absolute yes and no — weight loss really depends both on what you eat and when you eat it.<br><br><br>The thinking behind ... Fri, 22 Apr 2016 11:06:00 EST Build a Better Body With Broccoli http://www.sparkpeople.com/secrets.asp?tip=45558_build_a_better_body_with_broccoli Build a Better Body With Broccoli<br><br>Broccoli may not be at the top of your favorite-foods list, but it should be. From boosting immunity to strengthening your skeleton and joints to cutting cancer risk, here are 10 ways this cruciferous veggie sends your health soaring.<br><br><br><br>Broccoli might not be the most popular vegetable around, but it’s certainly one of the most nutritious. Considered a superfood for its nutritional value and disease-fighting properties, broccoli is high in ... Thu, 21 Apr 2016 20:28:00 EST 7 Foods That Will Naturally Cleanse Your Liver http://www.sparkpeople.com/secrets.asp?tip=45557_7_foods_that_will_naturally_cleanse_your_liver 7 Foods That Will Naturally Cleanse Your Liver<br>Jonathan Benson (NaturalNews)<br><br>Our livers work extremely hard every day to protect us from adverse effects from toxins and often it is easy for our lives to become overworked compromising our health significantly.<br><br>The primary way in which your body expels toxins is via the liver, which detoxifies and cleanses your body by continuously filtering the blood of poisons that enter it through the digestive tract, the skin, and the respi... Thu, 21 Apr 2016 19:48:00 EST Unscrambling Eggs Health Food...or Bad Yolk? http://www.sparkpeople.com/secrets.asp?tip=45556_unscrambling_eggs_health_foodor_bad_yolk Type 2 diabetes is no small matter. One out of three people with the disease don't know they have it. And experts predict a diabetes tsunami now that one out of three Americans have pre-diabetes.<br><br>*** Djousse and his colleagues tracked roughly 20,700 men in the Physicians' Health Study for 20 years and roughly 36,300 women in the Women's Health Study for 12 years.<br><br>"We found that men who ate five or more eggs a week had about a 50 percent higher risk of diabetes compared to th... Thu, 21 Apr 2016 18:18:00 EST Is vitamin E a single nutrient? http://www.sparkpeople.com/secrets.asp?tip=45543_is_vitamin_e_a_single_nutrient Is vitamin E a single nutrient?<br><br>Vitamin E is a blanket term for eight different naturally occurring nutrients—four different tocopherols and four different tocotrienols. Each of these vitamin E types is considered a fat-soluble antioxidant, and all eight are found in varying degrees in our daily diet. You may sometimes hear all eight molecules being referred to collectively as "tocochromanols."<br><br>The most famous of the vitamin E group is alpha-tocopherol. Both with respect to diet... Thu, 21 Apr 2016 00:46:00 EST Unscrambling Eggs Health Food...or Bad Yolk? http://www.sparkpeople.com/secrets.asp?tip=45534_unscrambling_eggs_health_foodor_bad_yolk "When we looked at 17 of those high-quality studies, we showed that eating one egg a day raises LDL cholesterol by 4 points," says Martijn Katan, an expert on diet and cardiovascular disease and an emeritus professor at VU University Amsterdam in the Netherlands. An earlier meta-analysis got virtually identical results. <br><br>(To put that in perspective, you'd get the same rise in LDL from eating a daily tablespoon of butter ---with 7 grams of saturated fat.)<br><br>But the AHA/ACC decide... Wed, 20 Apr 2016 13:32:00 EST Unscrambling Eggs Health Food...or Bad Yolk? http://www.sparkpeople.com/secrets.asp?tip=45522_unscrambling_eggs_health_foodor_bad_yolk "It's okay to dig in to red meat," explained the newspaper. "Embracing red meat and eggs marks a shift from previous versions of the report, which used to cap cholesterol consumption at 300 milligrams a day---the amount in a stick of butter, a 10-ounce steak or two eggs."<br><br>In fact, the report urged Americans to eat less red meat. And it urged us to limit saturated fat. But the panel did scrap the previous 300-milligram daily cap on cholesterol in food. <br><br>Why? "After reviewing... Wed, 20 Apr 2016 00:01:00 EST Apple's Amazing Polyphenols http://www.sparkpeople.com/secrets.asp?tip=45521_apples_amazing_polyphenols <br>Apple's Amazing Polyphenols<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 phen... Tue, 19 Apr 2016 22:58:00 EST EAT your water! http://www.sparkpeople.com/secrets.asp?tip=45515_eat_your_water <br>We are told of the importance of drinking water, 8 glasses a day they say. My son is Registered Dietician, and thinks it’s funny. The admonition to drink 8 glasses a day didn’t come about until there was a bottled water industry that was trying to make money. We do need sufficient water, but it doesn’t have to be actual water.<br><br>Coffee and tea are water. He hears the fear that they are diuretic, and to a very minor extent that’s true. But if coffee and tea were true diuretics, p... Tue, 19 Apr 2016 10:42:00 EST Eating well with diabetes http://www.sparkpeople.com/secrets.asp?tip=45507_eating_well_with_diabetes 1. Think whole.<br>Use brown rice and whole wheat pasta. Look for 100% whole wheat flour and breads, and other whole grains like oats and barley.<br><br>Make the switch simple. For instance, if you're short on time, pop a packet of pre-cooked frozen brown rice into the microwave.<br><br>2. Fill up!<br>Aim for at least 8 grams of fiber per meal, especially when you eat carbohydrate-rich foods. It will help manage your blood sugar, keep you feeling full, and be good for your heart health. That’... Tue, 19 Apr 2016 06:37:00 EST Nuts and Seeds Enhance Longevity http://www.sparkpeople.com/secrets.asp?tip=45503_nuts_and_seeds_enhance_longevity Nuts and Seeds Enhance Longevity<br><br><br>Nuts and seeds are linked to combating heart disease<br><br>The first research findings suggesting that nut consumption could reduce the risk of heart disease emerged in the early 1990s.1 Eventually, the pooled results from four large prospective studies showed that eating five or more servings of nuts per week was associated with a 35 percent reduction in the risk of coronary heart disease.2<br><br>Scientists set out to find nuts’ protective mechan... Tue, 19 Apr 2016 00:57:00 EST Unscrambling Eggs Health Food...or Bad Yolk? http://www.sparkpeople.com/secrets.asp?tip=45502_unscrambling_eggs_health_foodor_bad_yolk "Love to eat eggs? U.S. panel now says they're not a health risk," reported Reuters in February.<br><br>"Cholesterol in the diet: The long slide from public menace to no 'appreciable' effect," ran the headline in the Washington Post.<br><br>Both articles were referring to a report from a panel of scientists that the government will rely on this year as it revises its Dietary Guidelines for Americans. Did the report get it right? And should you avoid eggs---the food that supplies our bigge... Mon, 18 Apr 2016 23:08:00 EST Low-carb/high-fat way of eating works! http://www.sparkpeople.com/secrets.asp?tip=45496_lowcarbhighfat_way_of_eating_works Forget what you've been told for the last several decades about what is "healthy" to eat. Most of what the so-called experts tell you to eat will set you on the road to diabetes, heart disease, and all sorts of other diseases. Look at the epidemic of obesity and diabetes that we are seeing. This all coincides to when we were told to stop eating fat. At that point, carbohydrates started making up the bulk of our diet.<br><br>Contrary to what we have been told, dietary fat is NOT our enemy. And... Mon, 18 Apr 2016 11:31:00 EST Getting Your Partner On Board http://www.sparkpeople.com/secrets.asp?tip=45487_getting_your_partner_on_board When we first moved in together my partner went shopping and brought home stacks of frozen pizza, tons of macaroni and cheese, and boxes of cereal; I almost cried. Part of me was happy that we have so much in common with food. I could eat a pizza everyday for the rest of my life (probably more than once a day) and be the happiest lady in the world . . . but obviously those days would be numbered. <br><br>I remember how bad and confused he felt when I had a mini break down, thinking about how ... Mon, 18 Apr 2016 01:07:00 EST What's New and Beneficial about Green Peas http://www.sparkpeople.com/secrets.asp?tip=45483_green_peas_are_our_food_of_the_week <br><br><br>What's New and Beneficial about Green Peas<br><br> We don't usually think about green peas as an exotic food in terms of nutrient composition—but we should. Because of their sweet taste and starchy texture, we know that green peas must contain some sugar and starch (and they do). But they also contain a unique assortment of health-protective phytonutrients. One of these phytonutrients—a polyphenol called coumestrol--has recently come to the forefront of research with respect to... Sun, 17 Apr 2016 20:43:00 EST My Food Journal http://www.sparkpeople.com/secrets.asp?tip=45468_my_food_journal Over the years, the activity that has led me to the greatest success for healthy eating and a healthy lifestyle is keeping a detailed and strict food diary. For every single thing I put in my mouth, I write it down and document the calories. I also keep track of how much water I drink, and whether or not I took my daily vitamins. <br><br>I realize that Sparkpeople provides us with an online tracking system, but sometimes it helps to actually write it down. It's the action of writing, because ... Sun, 17 Apr 2016 00:43:00 EST How do black beans help maintain healthy blood sugar balance? http://www.sparkpeople.com/secrets.asp?tip=45464_how_do_black_beans_help_maintain_healthy_blood_sugar_balance How do black beans help maintain healthy blood sugar balance?<br><br>The landmark "protein-plus-fiber" combination in black beans and other legumes is also a key to their outstanding support for blood sugar balance and blood sugar regulation. As described earlier, protein and fiber can move through our digestive tract at a moderate pace. Unlike dietary sugar (which can move too quickly), or fat (which can move too slowly), both protein and fiber can move at a moderate pace. By steadying rate ... Sat, 16 Apr 2016 21:27:00 EST Food Labels: The Ticket to Healthy Eat http://www.sparkpeople.com/secrets.asp?tip=45455_food_labels_the_ticket_to_healthy_eat Food Labels: The Ticket to Healthy Eating<br><br>The Nutrition Facts labels can be very useful in helping you make healthy choices. Here's what to look for and what to avoid.<br><br>The Nutrition Facts food labels, which are required on every packaged food product in the United States, contain a wealth of valuable information for people interested in eating healthfully. But if you don't know how to read the label or don’t fully understand your personal dietary goals, that information won't do... Sat, 16 Apr 2016 09:30:00 EST What's new and beneficial about quinoa? http://www.sparkpeople.com/secrets.asp?tip=45450_whats_new_and_beneficial_about_quinoa What's new and beneficial about quinoa?<br><br> The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as "The International Year of the Quinoa." Proposed by the government of Bolivia and receiving strong support from many Central and South American countries, quinoa has now been singled out by the FAO as a food with "high nutritive value," impressive biodiversity, and an important role to play in the achievement of food ... Fri, 15 Apr 2016 22:56:00 EST Benefits of Fiber http://www.sparkpeople.com/secrets.asp?tip=45443_benefits_of_fiber Public health guidelines from the US Food and Drug Administration (FDA) advise Americans to eat between 20 and 30 grams of fiber a day, but most adults don't even eat half that much.<br><br>This isn't surprising, since fiber refers to the indigestible portion of plant foods, and in the largely refined standard American diet, healthful fibers are often processed right out.<br><br>Unless you regularly eat whole fruits and vegetables, nuts, and seeds, you may be missing out on the healthiest for... Fri, 15 Apr 2016 12:25:00 EST TRYING TO EAT HEALTHY http://www.sparkpeople.com/secrets.asp?tip=45439_trying_to_eat_healthy I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 15 Apr 2016 09:26:00 EST What do I look for find in a healthy soy sauce? http://www.sparkpeople.com/secrets.asp?tip=45432_what_do_i_look_for_find_in_a_healthy_soy_sauce What do I look for find in a healthy soy sauce?<br> <br>We highly recommend that you look for a soy sauce that is traditionally made (more details on what this means in the Description section). Also, it's important to find one that doesn't have artificial colors or flavors, including caramel coloring. Many supermarkets and Asian groceries now offer these additive-free varieties; natural food stores also are a very good s... Thu, 14 Apr 2016 22:43:00 EST Timing of Meals http://www.sparkpeople.com/secrets.asp?tip=45429_timing_of_meals I have often wondered...when it comes to body composition and fat loss, does meal frequency<br>matter? How often should I eat? Does the timing of meals count more than what I eat?<br>Somehow, I feel like food quality and quantity is way more important than when I eat.<br>So for me, when calories, portion sizes, and macronutrients are controlled, I have decided that meal frequency doesn't matter. Better said, if you eat the right types of<br>food (i.e., food choices) in the right amounts (i.e... Thu, 14 Apr 2016 20:57:00 EST Pre-Loading your Tracker http://www.sparkpeople.com/secrets.asp?tip=45428_preloading_your_tracker I work in an office that loves to celebrate with food. <br>Someone is leaving? Let's have a goodbye potluck! <br>It's your birthday? I brought cupcakes! <br>Any holiday ever? Team bonding through snacks!<br>Group Training? Lunch for the office!<br>Friday? Donuts! Every Friday!<br><br>As I type, there are two pies, a humongous cookie cake, and Nothing Bundt bundtinis in the kitchen. The only thing stopping me from eating a piece of each and then some is the calorie tracker. I find this to be a... Thu, 14 Apr 2016 19:14:00 EST Choosing Healthy Fruits and Vegetables http://www.sparkpeople.com/secrets.asp?tip=45427_choosing_healthy_fruits_and_vegetables Choosing Healthy Fruits and Vegetables<br><br>Once you start to add fruits and vegetables to your healthy eating plan, you'll want to keep eating them. Learn what to look for when choosing produce as part of a healthy diet.<br><br><br>It probably doesn’t surprise you that most Americans don’t eat enough fruits and vegetables. The American Dietary Guidelines suggest that each person eat four and a half cups, or nine servings, of fruits or vegetables each day. Many people find this difficult to... Thu, 14 Apr 2016 17:30:00 EST Choosing Healthy Fruits and Vegetables http://www.sparkpeople.com/secrets.asp?tip=45426_choosing_healthy_fruits_and_vegetables Choosing Healthy Fruits and Vegetables<br><br>Once you start to add fruits and vegetables to your healthy eating plan, you'll want to keep eating them. Learn what to look for when choosing produce as part of a healthy diet.<br><br><br>It probably doesn’t surprise you that most Americans don’t eat enough fruits and vegetables. The American Dietary Guidelines suggest that each person eat four and a half cups, or nine servings, of fruits or vegetables each day. Many people find this difficult to... Thu, 14 Apr 2016 17:30:00 EST Why Fruits and Vegetables Are Vital http://www.sparkpeople.com/secrets.asp?tip=45425_why_fruits_and_vegetables_are_vital Why Fruits and Vegetables Are Vital<br><br>Eating a diet rich in fruits and vegetables is important for good health. Find out why experts say Mother Nature's bounty packs better nutrients than supplements.<br><br>If we are what we eat, then many of us must be tripping all over the place due to a lack of balance. That's because the average American eats about three servings of fruits and vegetables per day — a stark contrast to the Department of Health and Human Services (HHS) and the U.S. Dep... Thu, 14 Apr 2016 17:00:00 EST Preparation, preparation, preparation! http://www.sparkpeople.com/secrets.asp?tip=45419_preparation_preparation_preparation The moment I get home from shopping, I prep all my foods, i.e. put my baby carrots in 5 ziplock baggies for the week and stick them in the fridge. I put all my salads in containers so they are all ready to go for the week and I can grab and go. I also cut up my apples the night before so they are ready to go when hunger pangs hit and I have no excuse to grab something unhealthy. Convenience is key! I have found that this method is foolproof and I have not strayed from it but when I am not pre... Thu, 14 Apr 2016 14:06:00 EST Green Smoothies for health and energy and regularity http://www.sparkpeople.com/secrets.asp?tip=45417_green_smoothies_for_health_and_energy_and_regularity One green smoothie a day (Deep Green power blend with 1 cup of frozen fruit to sweeten it up) keeps me motivated and offers a low calorie snack. When drinking it post workout I add nuts for carbs and fat. Delicious! I can get 2 cups of dark greens in one 8 ounce glass of smoothie. It's easy to drink and gives me the dark greens in an easily digestible way.<br><br>Green smoothies also help keep me "regular" and in a much healthier way than substances such as Metamucil. They are an acquired... Thu, 14 Apr 2016 10:26:00 EST Benefits of Low-Carb http://www.sparkpeople.com/secrets.asp?tip=45415_benefits_of_lowcarb Low-carb diets have been controversial for decades.<br><br>They were originally demonized by fat-phobic health professionals and the media.<br><br>People believed that these diets would raise cholesterol and cause heart disease because of the high fat content.<br><br>However… times are changing.<br><br>Since the year 2002, over 20 human studies have been conducted on low-carb diets.<br><br>In almost every one of those studies, low-carb diets come out ahead of the diets they are compared to.<b... Thu, 14 Apr 2016 10:14:00 EST Can you tell us about the diversity of nutrients found in cantaloupe? http://www.sparkpeople.com/secrets.asp?tip=45407_can_you_tell_us_about_the_diversity_of_nutrients_found_in_cantaloupe Can you tell us about the diversity of nutrients found in cantaloupe?<br><br> <img src="http://photosaws.sparkpeople.com/guid/d66b4e7e-a629-4fcd-b616-bdb4a9c7175a.jpg"><br><br>We seldom think about fruits as providing a broad spectrum of nutrients. In addition, when this food group gets placed in the nutritional spotlight, it's usually berries that get first mention among the nutritional standouts. Yet judging from its nutrient profile, cantaloupe is a fruit that should get us thinking differ... Thu, 14 Apr 2016 01:25:00 EST Everything in Moderation! http://www.sparkpeople.com/secrets.asp?tip=45406_everything_in_moderation Overall I am eating at least 75% healthier than I was a month ago. In the past when I would get on my healthy eating "bandwagon" I would try to give up some of the things I love the most! For example, I know that butter isn't good for you but if I totally gave it up I might set myself up for failure. Now for breakfast I allow myself a poached egg (never cooked in grease), a piece of whole grain toast and I put on about a teaspoon and a half of WHIPPED butter. I learned that whipped butter... Wed, 13 Apr 2016 21:45:00 EST 7 foods we eat at wrong hours which are harming our health http://www.sparkpeople.com/secrets.asp?tip=45403_7_foods_we_eat_at_wrong_hours_which_are_harming_our_health <br><br><br><br>7 Foods We Eat At Wrong Hours That Are Harming Our Health<br>Posted: 12 Apr 2016 09:57 PM PDT<br><br><br>Eating some food items at their specific times is very important to get all their benefits. When eaten at the wrong time, these food items can cause harm to our health in different ways. For eg. eating banana at night can put us at risk of cough and cold, whereas sugar can put us at risk of gaining weight when eaten at night. Below are the 7 foods we eat at wrong hours that... Wed, 13 Apr 2016 17:56:00 EST Eat healthy home cooked meals http://www.sparkpeople.com/secrets.asp?tip=45401_eat_healthy_home_cooked_meals When it comes to cooking there’s a very good chance that a lot of us don’t have the time to prepare exquisite meals on a daily basis. But that doesn’t mean you have to settle for fast food or frozen pizzas throughout the week. With a few changes to your routine and a bit of planning you can be eating healthy, home-cooked meals every day of the week.<br><br>1. Buy a Rotisserie Chicken on Sunday<br>One of the cheapest and simplest protein for any meal is, of course, chicken. And on Sundays a la... Wed, 13 Apr 2016 16:30:00 EST How to Eat a Healthy Diet http://www.sparkpeople.com/secrets.asp?tip=45399_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, 13 Apr 2016 11:12:00 EST Staying Within Calorie Range http://www.sparkpeople.com/secrets.asp?tip=45394_staying_within_calorie_range I used to have a really hard time staying within my calorie range. I focused on logging everything whether it was good for me or not. (which is also very important). However, I ran into issues with always ending up going over my calorie range. Even eating healthier foods, it's not a good idea to go over your calorie range everyday. Therefore, I have recently started logging my planned dinner in the morning when I log my breakfast. This helps me to plan my day much easier. Dinner is usually th... Wed, 13 Apr 2016 08:49:00 EST Healthy Sauté Cooking Method http://www.sparkpeople.com/secrets.asp?tip=45392_healthy_saut_cooking_method Healthy Sauté Cooking Method <br> <br>Healthy Sauté is a cooking method that allows you to have the flavor of sautéed vegetables without using heated oils. Studies have found that exposing oils to high heat can result in the production of oxidized compounds and free radicals detrimental to your health. That's wh... Wed, 13 Apr 2016 00:57:00 EST Fruit Pie Craving http://www.sparkpeople.com/secrets.asp?tip=45388_fruit_pie_craving Today I was watching House of Cards on Netflix, and it reminded me of my time living in one of the Southern states of the United States. <br><br>Oh, the South...it is known for some of the most delicious, most fatty, most sugary regional foods in the country. While living there for a couple of years, I gained about 15 - 20 pounds as I chomped away on buttery shrimp and grits, deep-fried everything (name it, it can be deep-fried in the South. I first tried deep-fried oreos there), barbecued... Tue, 12 Apr 2016 20:23:00 EST Can Diet Prevent Alzheimer's Disease? http://www.sparkpeople.com/secrets.asp?tip=45382_can_diet_prevent_alzheimers_disease Can Diet Prevent Alzheimer's Disease?<br><br>Experts are studying how diet may affect the onset and progression of Alzheimer's disease. Learn the latest research into this memory-robbing disease.<br><br><br>Little in life is as scary as the idea of forgetting our loved ones, our histories, and ourselves. Yet that is exactly what is happening to the more than 5 million people in North America suffering from Alzheimer’s disease.<br><br>Mild forgetfulness in the early years of the disease slowly... Tue, 12 Apr 2016 10:46:00 EST How can bananas help digestion? http://www.sparkpeople.com/secrets.asp?tip=45375_how_can_bananas_help_digestion How can bananas help digestion?<br> <img src="http://photosaws.sparkpeople.com/guid/90810190-7a4e-490b-b058-55931d27bdff.jpg"><br><br>Bananas are a fascinating fruit in terms of their carbohydrate and sugar content. Even though bananas are a fruit that tastes quite sweet when ripe—containing 14-15 grams of total sugar—bananas receive a rating of low in their glycemic index (GI) value. GI measures the impact of a food on our blood sugar. This low GI value for bananas is most likely related to ... Mon, 11 Apr 2016 19:08:00 EST Designing a Healthy Vegetarian Diet http://www.sparkpeople.com/secrets.asp?tip=45328_designing_a_healthy_vegetarian_diet Designing a Healthy Vegetarian Diet<br><br>You've given up meat, but that doesn't necessarily mean that you're eating a healthy vegetarian diet — in fact, you may need to get even more creative with cooking to ensure you're getting the nutrients you need.<br><br>A healthy vegetarian diet is much more than simply meatless. Vegetarians need to make up for key nutrients and possibly some of the calories that protein from meat, poultry, or fish can provide by eating the right foods cooked in the ... Sat, 9 Apr 2016 10:51:00 EST Eat your vegetables http://www.sparkpeople.com/secrets.asp?tip=45325_eat_your_vegetables Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.<br>No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty everyday.<br>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 ... Sat, 9 Apr 2016 02:39:00 EST Real Food … the Easy Way to Health http://www.sparkpeople.com/secrets.asp?tip=45322_real_food_the_easy_way_to_health Real Food … the Easy Way to Health <br> <br>This is one of my favorite bits of real food inspiration … because it has the potential to stop us in our well-worn tracks of thinking of food – particuarly healthy food – as time-consuming and complicated. <br> <br> <img src="http://photosaws.sparkpeople.com/guid/4a566a... Fri, 8 Apr 2016 22:31:00 EST A Practical Look at Plant-Based Diets http://www.sparkpeople.com/secrets.asp?tip=45321_a_practical_look_at_plantbased_diets A Practical Look at Plant-Based Diets<br><br>About 16 million people—roughly 5% of the U.S. population—describe their diet plan as "vegetarian," and this number has been gradually increasing in recent years. In general, this term is shorthand for a diet where most of the calories come from plant food. However, the vast majority of vegetarians consume some animal foods in their meal plan, and for this reason do not refer to themselves as "strict vegetarians" (or "vegans") who carefully avoid a... Fri, 8 Apr 2016 21:04:00 EST Smart, Safe Food Storage http://www.sparkpeople.com/secrets.asp?tip=45312_smart_safe_food_storage Smart, Safe Food Storage<br><br>Avoiding food-borne illness is your first priority when you refrigerate, freeze, or store food, though keeping things fresh and tasty is important, too. The No. 1 rule of food safety: When in doubt, throw it out.<br><br>Whether you browse the supermarket aisles or shop at farmers’ markets for locally grown fruits and vegetables and meats, you want to keep your foods as fresh as possible – for as long as possible – once they make it home. The right food storage ... Fri, 8 Apr 2016 12:14:00 EST Taste the Rainbow http://www.sparkpeople.com/secrets.asp?tip=45310_taste_the_rainbow Today as we take care of family and in my case it is just two of us.. I still need to be able to help our menus along to be healthy..In the Summer time we have all fresh veggies.. We live in the Garden State and so we can keep up with fresh Veggies.. toward the end of the growing Season I put up things for the Winter and then supplement with frozen "Now that it is just the two of us don't use the excuse... it's too much trouble to cook for one if I make a larger batch and I have all the lefto... Fri, 8 Apr 2016 10:55:00 EST Crappy food isn't a reward http://www.sparkpeople.com/secrets.asp?tip=45302_crappy_food_isnt_a_reward Eating crappy food isn't a reward. It's a punishment.<br><br>I started thinking about this yesterday when I saw a post on the mobile Sparkpage from a new Sparker who asked, "Is it good to have cheat days?" I was horrified, actually. I wrote, no, because the only person you are cheating is yourself.<br><br>This is the mindset that I think we are trying to get away from here. We are NOT on a diet, we are on a journey. We are changing our outlook on food. We know this isn't something to "get rea... Thu, 7 Apr 2016 14:03:00 EST Healthy Sandwich Do's and Don'ts http://www.sparkpeople.com/secrets.asp?tip=45299_healthy_sandwich_dos_and_donts Healthy Sandwich Do's and Don'ts<br><br>Sandwiches loaded with fatty toppings and bread can transform a simple lunch staple into a high-fat calorie bomb. To keep your calories in check, follow these 10 healthy — and delicious! — rules for making great sandwiches.<br><br>When it comes to lunch, few choices can beat a sandwich for simplicity. It’s fast, it’s easy, and it’s simple to eat whether you’re in your office, working on a construction site, or on the go. Unfortunately, one simple sandwi... Thu, 7 Apr 2016 11:33:00 EST What makes flaxseeds unique from other nuts and seeds? http://www.sparkpeople.com/secrets.asp?tip=45294_what_makes_flaxseeds_unique_from_other_nuts_and_seeds What makes flaxseeds unique from other nuts and seeds?<br><br>The seeds of most plants are rich in nutrients and can provide us with health benefits. Yet flaxseeds are also nutritionally unique and offer us health benefits not found across the board within the seeds food group. The nutritional uniqueness of flaxseeds features three nutrient aspects, and all three play a key role in the outstanding health benefits of this food.<br>Unique Nutrient Features of Flaxseeds<br><br>The first unique f... Thu, 7 Apr 2016 08:42:00 EST Ice Cream Alternative http://www.sparkpeople.com/secrets.asp?tip=45291_ice_cream_alternative A couple of days ago: <br><br>The sun was shining on a warm, spring day. Baseball season was just starting (Go White Sox!). It felt like summer. Ice cream would complete the feeling of summer vacation and would bring out the kid in me.<br><br>Luckily, I did not readily have ice cream at home, and the craving did not motivate me enough to take a trip to the ice cream shop. Tempting, but that meant actually getting in my car, driving, and spending some time at the shop by myself since I wo... Wed, 6 Apr 2016 20:22:00 EST Healthy Salad Do's and Don'ts http://www.sparkpeople.com/secrets.asp?tip=45286_healthy_salad_dos_and_donts <br>You might think you're making the right choice, but with the wrong toppings your salad can quickly become a diet disaster. Get the right salad recipe with these good-for-you guidelines.<br><br>When you think of a healthy meal choice, a nice green salad probably comes to mind. But if you’re topping your salad with creamy dressing, cheese, croutons, or bacon bits, your seemingly healthy lunch might be more of a diet disaster. Since you can control the toppings you toss in at home, it’s espe... Wed, 6 Apr 2016 11:07:00 EST Easy Ways to Get Protein http://www.sparkpeople.com/secrets.asp?tip=45284_easy_ways_to_get_protein Easy Ways to Get Protein<br><br>Eating vegetarian meals doesn't have to mean missing out on filling, protein-rich foods. By having healthy combinations of grains and legumes, you can get the protein your body needs.<br><br><br>Most people know that meat, poultry, and fish are excellent sources of protein.<br><br>If you’re considering no longer eating meat and possibly dairy products, you might worry that you won’t get enough protein in a typical vegetarian meal.<br><br>But there’s no need to ... Wed, 6 Apr 2016 11:00:00 EST What's New and Beneficial About Onions http://www.sparkpeople.com/secrets.asp?tip=45280_whats_new_and_beneficial_about_onions <br>What's New and Beneficial About 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."<br> The to... Tue, 5 Apr 2016 23:47:00 EST Start eating breakfast http://www.sparkpeople.com/secrets.asp?tip=45277_start_eating_breakfast I know some people can't eat breakfast as soon as they wake up. I know I can't. However this is the most important part of the day. After you body has been fasting for how ever long you've slept. You need something to get your metabolism going. You wouldn't try and drive you car to work with no gas. Why do we allow ourselves to do this to our bodies. It's not good. <br><br>I find my self snacking, or being more hungry threw out the day if I don't have breakfast. A lot of people think skipping... Tue, 5 Apr 2016 18:41:00 EST 17 Fruits and Veggies to Stock Up On http://www.sparkpeople.com/secrets.asp?tip=45273_17_fruits_and_veggies_to_stock_up_on 17 Fruits and Veggies to Stock Up On <br><br>From sweet corn to cherries, here's the most delicious and affordable produce to nosh on this summer.<br><br>Shopping with the seasons not only keeps your menu fresh and exciting, but it also shaves money off your grocery bill. For most areas of the United States, the greatest abundance of seasonal food is available in the summer. Summer tomatoes and cucumbers make divine fresh salads, while peaches and melons can be whipped up into delicious, heal... Tue, 5 Apr 2016 11:42:00 EST Foods That Are Scrumptious in Spring http://www.sparkpeople.com/secrets.asp?tip=45272_foods_that_are_scrumptious_in_spring Foods That Are Scrumptious in Spring<br><br>Spinach, strawberries, and sugar snap peas — these are just a few of spring's finest foods.<br><br>If you love getting the freshest seasonal fruits and seasonal vegetables, spring is a time to celebrate. During the spring, many farmers’ markets start up for the year and supermarkets begin stocking more local foods.<br><br>“I really get excited at this time of year because I’m finally able to eat more than just oranges, grapefruits, and apples,” says... Tue, 5 Apr 2016 11:35:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45270_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br><br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, I... Tue, 5 Apr 2016 09:24:00 EST Onions are Our Food of the Week http://www.sparkpeople.com/secrets.asp?tip=45267_onions_are_our_food_of_the_week Onions are Our Food of the Week<br><br>This week we celebrate onions while they are in the peak of their season. Onions not only add extra flavor to your dish but are also a source of many health-promoting nutrients, including their unique sulfur-containing compounds, which help lower blood sugar and cholesterol levels and reduce blood pressure.<br><br> How to Cut Onions Step-By-Step.<br> Why is the food of the week among the WHFoods?<br> Healthy Eating with the Seasons <br><br>What'... Tue, 5 Apr 2016 00:27:00 EST Decoding Food Labels http://www.sparkpeople.com/secrets.asp?tip=45259_decoding_food_labels Decoding Food Labels<br><br>Is there a difference between "organic" and "100 percent organic"? And what about grass-fed and grass-finished meats? We'll help you brush up on your food-label smarts.<br><br>Walk down the aisle of any supermarket and you’ll see food labels that promise everything from “organic” to “natural” to “hormone-free” — but what do these terms tell you about the food’s actual nutritional value? Front-of-the-package labels are like movie trailers, says Bonnie Taub-Dix, RD, ... Mon, 4 Apr 2016 15:12:00 EST What's New and Beneficial About Pumpkin seeds http://www.sparkpeople.com/secrets.asp?tip=45258_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... Mon, 4 Apr 2016 14:57:00 EST Emotional eater? Journal! http://www.sparkpeople.com/secrets.asp?tip=45245_emotional_eater_journal Are you a mindful eater or emotional eater? I'm definitely an emotional eater and often eat because I get depressed, bored, and lonely -- I hate being alone, every time I want to escape I can't so I eat. I started journaling on Sparkpeople trackers and very surprised what I eat. My license expired, transportation is not always available. Every day I journal my food and exercise and the weight slowly comes off. I didn't gain it overnight and won't lose weight overnight. Sparkpeople is a great... Sun, 3 Apr 2016 21:22:00 EST Healthy Recipes From Around the Globe http://www.sparkpeople.com/secrets.asp?tip=45239_healthy_recipes_from_around_the_globe Healthy Recipes From Around the Globe<br><br>Feel like having French tonight, or are you in the mood for Mexican? Forget about takeout — you can bring foreign flavors into your kitchen by mastering the basics of ethnic cuisine.<br><br>If you’re tired of cooking the same dishes week in and week out, consider exploring the many tastes of ethnic food. Not only will your taste buds thank you for trying something a little different – and delicious – but your health can benefit as well.<br><br>To g... Sun, 3 Apr 2016 13:12:00 EST What's New and Beneficial About Celery http://www.sparkpeople.com/secrets.asp?tip=45236_whats_new_and_beneficial_about_celery <br><br>What's New and Beneficial About Celery<br><br> If you have become accustomed to thinking about celery as a crunchy, low-cal vegetable but not a key part of your health support, it is time to think again. Recent research has greatly bolstered our knowledge about celery's anti-inflammatory health benefits, including its protection against inflammation in the digestive tract itself. Some of the unique non-starch polysaccharides in celery—including apiuman—appear especially important i... Sun, 3 Apr 2016 09:20:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=45235_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Sun, 3 Apr 2016 07:16:00 EST DID DINNER WITH FRIEND FOR HER BIRTHDAY http://www.sparkpeople.com/secrets.asp?tip=45234_did_dinner_with_friend_for_her_birthday I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sun, 3 Apr 2016 02:44:00 EST What's New and Beneficial About Kale http://www.sparkpeople.com/secrets.asp?tip=45230_whats_new_and_beneficial_about_kale What's New and Beneficial About Kale<br><br> Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.<br... Sat, 2 Apr 2016 19:46:00 EST Do Not Assume http://www.sparkpeople.com/secrets.asp?tip=45226_do_not_assume If you've been on SparkPeople for a few years, you've probably built up a good sized list of Favorite Foods. You've diligently entered all of the nutritional values and calories. Or if your new, you might be using someone else's food entries for your own daily log.<br><br>Don't assume any of this is accurate. People make mistakes when they input information. But more often, the food manufacturer has changed the ingredients and now all of your hard work is wrong.<br><br>You need to keep yo... Sat, 2 Apr 2016 14:32:00 EST GETTING IT TOGETHER http://www.sparkpeople.com/secrets.asp?tip=45224_getting_it_together I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sat, 2 Apr 2016 13:10:00 EST The Scoop on Sugar and Sugar Substitute http://www.sparkpeople.com/secrets.asp?tip=45222_the_scoop_on_sugar_and_sugar_substitute The Scoop on Sugar and Sugar Substitutes<br><br>Sugar that comes in fruits and veggies is good for you; the kind that comes in a box is not. But don't fret — you can still satisfy your sweet tooth with sugar substitutes and low-sugar recipes.<br><br><br>Trying to spot sugars on a label’s list of ingredients can be confusing. You may see sugar in the form of fructose, sucrose, corn syrup and high fructose corn syrup, cane syrup, honey, agave, and more.<br><br>Regardless of its form, the only s... Sat, 2 Apr 2016 12:36:00 EST Tips for Choosing Healthier Cheeses http://www.sparkpeople.com/secrets.asp?tip=45221_tips_for_choosing_healthier_cheeses Tips for Choosing Healthier Cheeses<br><br>Whether you consider yourself a cheese connoisseur or just a lover of all things cheesy, there are a few things you should know about your favorite dairy product.<br><br>It wasn’t that long ago when it seemed that cheese choices in the United States were limited to American, Swiss, and cheddar. Today, you can find more than 400 varieties of cheese, including artisan gourmet cheeses, and soft, hard, aged, and blue cheeses. But be careful — with more c... Sat, 2 Apr 2016 12:29:00 EST track all early http://www.sparkpeople.com/secrets.asp?tip=45217_track_all_early <em>4</em> <br> <em>306</em> <br> <em>252</em> <br> <em>334</em> <br><br>I track all of my meals and snacks first thing in the morning. That way I can see early what I can have throughout the day. If something I want is too high in calories or fat, I simply delete it and try for something else. It makes it easy for my husband and/or daughter to just grab my food and hand to me as a meal.<br><br>I even track my snacks. That way I can see if I have room for lowfat ice cream that day.<br... Sat, 2 Apr 2016 08:07:00 EST The Swiss chard http://www.sparkpeople.com/secrets.asp?tip=45215_the_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 alongside of kaempferol, one of the primary flavonoi... Sat, 2 Apr 2016 00:33:00 EST What's New and Beneficial About Spinach http://www.sparkpeople.com/secrets.asp?tip=45202_whats_new_and_beneficial_about_spinach What's New and Beneficial About Spinach<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... Thu, 31 Mar 2016 23:59:00 EST Eat more fat http://www.sparkpeople.com/secrets.asp?tip=45187_eat_more_fat I eat actually a lot of fat to keep my body oiled (your vehicle needs oil to run smoothly, so does our bodies). So I have coconut milk (from the can), almonds and coconut oil (I don't go easy on it either). This keeps everything passing through my system so much better and my joints thank me for it too. Oh I eat the WHOLE egg, yes the egg whites are great for you but so is the yolk. Do your research, it's not that bad for you honestly! Remember also to drink lots an lots of water as you ... Thu, 31 Mar 2016 08:29:00 EST Getting enough vegetables http://www.sparkpeople.com/secrets.asp?tip=45186_getting_enough_vegetables It can be so difficult to eat the recommended amount of vegetables each day, as you run out of ideas of what to cook.<br><br> My secret is that I have them at lunchtime. I prepare a box of crunchy fresh veggies the night before, and it only takes a couple of minutes. I make sure I buy a wide range of different things when I shop. Red capsicum, cucumber, celery, a hunk of red cabbage, even zucchini sticks. Throw in whatever you have.<br><br> Then I whiz up some chickpea hummus or bean di... Thu, 31 Mar 2016 03:59:00 EST What's New and Beneficial about Green Beans http://www.sparkpeople.com/secrets.asp?tip=45181_whats_new_and_beneficial_about_green_beans What's New and Beneficial about Green Beans<br><br> Because of their rich green color, we don't always think about green beans as providing us with important amounts of colorful pigments like carotenoids. But they do! Recent studies have confirmed the presence of lutein, beta-carotene, violaxanthin, and neoxanthin in green beans. In some cases, the presence of these carotenoids in green beans is comparable to their presence in other carotenoid-rich vegetables like carrots and tomatoes. The... Wed, 30 Mar 2016 22:38:00 EST Meal /snack planning is key http://www.sparkpeople.com/secrets.asp?tip=45175_meal_snack_planning_is_key I slowly learned that those unproductive minutes sitting on the couch could be used to pre-cook lean meats, veggies and cut fruits for the week. Once I began to utilize my idle time to prep I searched for the best produce stands and herbal stores. I leave from the stand with 2 bags and only spend about $12-$15. I cut and freeze fruit for smoothies and I sautee veggies for lunch/dinner ideas. My favorite snack is guacamole which I have to have with chips so I am currently looking for the healt... Wed, 30 Mar 2016 11:38:00 EST How to get 15g of fibre in for breakfast http://www.sparkpeople.com/secrets.asp?tip=45169_how_to_get_15g_of_fibre_in_for_breakfast How to get 15g of fibre in for breakfast<br>-----------------------------<BR>----------------------<br><br>A single serving is 210g or half a 420g tin of Heinz Baked Beans plus 2 Ryvita with Seeds which equals 15g of healthy digestive tract-filling fibre. <br><br>Directions are as follows: <br><br>Tip the canned beans into a bowl and microwave them until they boil, stirring occasionally, for perhaps 1-2 minutes depending on your appliance's energy rating. <br><br>Alternatively, heat your bean... Wed, 30 Mar 2016 05:51:00 EST Water! Hydrate for successful weight loss http://www.sparkpeople.com/secrets.asp?tip=45168_water_hydrate_for_successful_weight_loss Drink 8 to 12 ounces whenever you feel hungry and/or before you eat. GradeA UnderA has a very good youtube video on word limits on his things I remember about school. It makes little sense to go on and on about a subject when really only a sentence or two is needed. Good advice is meant to show you the way not hold your hand for every step of the journey. I've read most people are dehydrated so logic would suggest drinking water before every meal or whenever you think you're hungry. This... Wed, 30 Mar 2016 03:22:00 EST What's New and Beneficial about Asparagus http://www.sparkpeople.com/secrets.asp?tip=45167_whats_new_and_beneficial_about_asparagus The fleshy green spears of asparagus are both succulent and tender and have been considered a delicacy since ancient times. This highly prized vegetable arrives with the coming of spring, when its shoots break through the soil and reach their 6-8 inch harvest length. In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July.<br><br>What's New and Be... Wed, 30 Mar 2016 00:38:00 EST Fruits and Vegetables: How Do I Get My 5 A Day?? http://www.sparkpeople.com/secrets.asp?tip=45161_fruits_and_vegetables_how_do_i_get_my_5_a_day When you first get started on your healthy eating plan, one of the first goals that you'll come across is to try to eat 5 servings of fruits and vegetables every day. You may think, "Wow! How can I possibly do THAT?!" The trick is to educate yourself to the CORRECT portion size of fruits and vegetables. <br><br>Spark People has a LOT of information available to you about proper portion sizes of fruits and vegetables. Here is some basic information for fruits and vegetables:<br><br>Apple... Tue, 29 Mar 2016 16:34:00 EST Planning Meals in Advance http://www.sparkpeople.com/secrets.asp?tip=45160_planning_meals_in_advance My secret is I always plan my meals in advance, on SparkPeople. <br> <br>By planning the day before, I have complete control of nutrients and calories. I have to run the Nutrition Report several times, to make sure my calories stay in range. What I am really looking at is if I am getting all the important vitamins & minerals that are required. There is some fine tuning involved. Adding & subtracting foods that are not the right fit. Increasing or decreasing an amount of food, so that it ... Tue, 29 Mar 2016 15:51:00 EST Eat Fresh All Year: A Guide to Seasonal Cooking http://www.sparkpeople.com/secrets.asp?tip=45158_eat_fresh_all_year_a_guide_to_seasonal_cooking <br>Eat Fresh All Year: A Guide to Seasonal Cooking<br><br>Eating fresh vegetables and fruits when and where they grow naturally provides plenty of benefits. Often, fresh produce is less expensive and more flavorful, and you're helping local farmers flourish and, in turn, grow more fresh food to make available to more people.<br><br>Let the Seasons Determine Your Menu<br>"Seasonal is the way I learned how to cook, it's a natural way of life, not a new concept," says Tim LaBant, chef and propr... Tue, 29 Mar 2016 13:04:00 EST Eat Fresh All Year: A Guide to Seasonal Cooking http://www.sparkpeople.com/secrets.asp?tip=45157_eat_fresh_all_year_a_guide_to_seasonal_cooking <br>Eat Fresh All Year: A Guide to Seasonal Cooking<br><br>Eating fresh vegetables and fruits when and where they grow naturally provides plenty of benefits. Often, fresh produce is less expensive and more flavorful, and you're helping local farmers flourish and, in turn, grow more fresh food to make available to more people.<br><br>Let the Seasons Determine Your Menu<br>"Seasonal is the way I learned how to cook, it's a natural way of life, not a new concept," says Tim LaBant, chef and propr... Tue, 29 Mar 2016 13:04:00 EST What's New and Beneficial About Apples http://www.sparkpeople.com/secrets.asp?tip=45147_whats_new_and_beneficial_about_apples What's New and Beneficial About Apples<br><br> The phytonutrients in apples can help you regulate your blood sugar. Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when... Tue, 29 Mar 2016 00:06:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=45130_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Mon, 28 Mar 2016 05:16:00 EST Benefits of Fiber http://www.sparkpeople.com/secrets.asp?tip=45099_benefits_of_fiber Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health?<br><br>Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.<br><br>Selecting tasty foods that provide fiber isn't difficult.... Fri, 25 Mar 2016 13:36:00 EST Paleo eating can be tough http://www.sparkpeople.com/secrets.asp?tip=45086_paleo_eating_can_be_tough By far, the best resource for paleo eaters new and old is a good paleo blog (from a Paleo website). When I first adopted my paleo lifestyle, I searched high and low for the best paleo blogs. I was looking for recipes that were easy to follow, didn’t have too many ingredients and were, above all else, delicious. I also wanted to follow bloggers that were personable and provided real life stories and information on eating paleo in the modern world.<br>I followed a ton of blogs those first few m... Thu, 24 Mar 2016 17:49:00 EST How I Make My Green Smoothie http://www.sparkpeople.com/secrets.asp?tip=45071_how_i_make_my_green_smoothie How I Make My Green Smoothie <br><br>Fruit Pulp (I use my fruit pulp from my juicing) <br>Bananas <br>Mango <br>Kiwi <br>Pears <br>Peaches <br>Bing cherries <br>Blueberries <br>Blackberries <br>Raspberries <br>Plums<br>Apples <br>Strawberries <br>Kale<br>Collards<br>Green powder<br>Flax seed<br>Chia seed<br>Hemp seeds<br>Cinnamon<br> <br>First I blend all the fruit together with a litt... Thu, 24 Mar 2016 00:16:00 EST Clean Eating Guidelines http://www.sparkpeople.com/secrets.asp?tip=45065_clean_eating_guidelines Looking for a more principled way to eat? Here's your road map to better health and improved fitness.<br>Take a good, long look at that fast-food cheeseburger. Every item on it, from the bun to the sauce, was processed in a factory and created in a laboratory. It's packed with enough artificial colors and preservatives to make it look as pretty as a picture.<br><br>But does it qualify as "eating clean?" Yeah, right. So what is clean eating? It doesn't refer to washing the nectarine you bought... Wed, 23 Mar 2016 13:01:00 EST Salt..don't shake it. http://www.sparkpeople.com/secrets.asp?tip=45060_saltdont_shake_it Oh, no, I love salt....<br><br>Yep, this is about Sodium. Please put away that salt shaker.<br><br>Salt was iodized by the Morton Salt Company in 1924, at the request of the U.S. Government. There were parts of the U.S. at that time where people were not getting enough iodine, because of the lack of it in local soil, and an iodine deficiency caused goiters. Iodine is a critical element for the thyroid gland. These days, we all get plenty of iodine, and there is rarely any kind of iodine defic... Wed, 23 Mar 2016 09:51:00 EST Eating like a Cave Woman? or Man? http://www.sparkpeople.com/secrets.asp?tip=45058_eating_like_a_cave_woman_or_man Paleo is a way of life. The name and concept of the Paleo lifestyle is based on the idea of eating what our human ancestors subsisted on during the Paleolithic era. Our ancestors were hunters and gatherers who ate only what they could<br>harvest, fish, hunt, or scavenge. Paleo followers believe that our bodies were designed to eat as these early people did, and doing so will enable us to remain healthy, muscular, and fit.<br>Paleo nutritionists and many other scientists believe that evolution... Wed, 23 Mar 2016 08:18:00 EST The day in the kitchen..Veggie Soup http://www.sparkpeople.com/secrets.asp?tip=45052_the_day_in_the_kitchenveggie_soup The day in the kitchen...Veggie Soup<br><br>While I was making the smoothies I was also making a soup (remember it was around 4pm)...Veggie Soup <br><br>I had a whole bunch of veggie that was left over from a stir fry that I froze and now I am using them for a soup. <br><br>The veggies were: bok choy, swiss chard, parsley, celery, broccoli, asparagus, white asparagus, zucchini, yellow squash, cauliflower, red, green, yellow pepper, red, white, green onion, shallots, black beans, kale, an... Tue, 22 Mar 2016 18:55:00 EST Eat Healthy and loose Weight.. http://www.sparkpeople.com/secrets.asp?tip=45049_eat_healthy_and_loose_weight Most people think that eating healthy or is more expensive, but you really can do it on a budget. I take a look at all the sales online at local stores.. I can't wait for the fresh things to come in.. but even the frozen Veggies can help during the Winter months... and be as tasty as fresh... I do freeze blueberries and strawberries when they come in season.. so we have them for the winter.. When we are trying to eat healthy you need to load up on Veggies.. You don't need to load up on butte... Tue, 22 Mar 2016 12:30:00 EST Benefits of Tumeric http://www.sparkpeople.com/secrets.asp?tip=45045_benefits_of_tumeric Turmeric may be the most effective nutritional supplement in existence.<br><br>Many high quality studies show that it has major benefits for your body and brain.<br><br>Here are the top 10 evidence-based health benefits of turmeric.<br><br>1. Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties<br><br>Turmeric is the spice that gives curry its yellow color.<br><br>It has been used in India for thousands of years as a spice and medicinal herb.<br><br>Recently, science has s... Tue, 22 Mar 2016 09:23:00 EST The day in the kitchen...Smoothies http://www.sparkpeople.com/secrets.asp?tip=45042_the_day_in_the_kitchensmoothies The day in the kitchen...Smoothies<br> <br>After I finally finished juicing, I started making my smoothie (I think it was around 4pm)...Smoothies <br> <br>I had pulp from apples, pears, navel and Clementine oranges, strawberries, pineapple, carrots, small cucumbers, kale, bok choy, rainbow chard, parsley,... Mon, 21 Mar 2016 23:40:00 EST Prep Snack Foods http://www.sparkpeople.com/secrets.asp?tip=45030_prep_snack_foods One of the most important things that keeps me on track for weight loss is planning and prepping my snacks. I boil 6 eggs each Monday, clean and cut carrots, cucumbers, radishes, peppers, or whatever veggies I buy that week. Cut up some strawberries, wash some grapes, slice some oranges. This way, I have no excuse to grab unhealthy snacks. I have protein, fruits and veggies on hand and ready. For me, it takes away the temptation to grab something I shouldn't. I also plan my meals and snacks b... Mon, 21 Mar 2016 07:54:00 EST The day in the kitchen...Green Juice http://www.sparkpeople.com/secrets.asp?tip=45027_the_day_in_the_kitchengreen_juice The day in the kitchen...Green Juice<br> <br>First I had to clean and cut all the fruits and veggies. That took over an hour...whew (I started around 2 pm)<br> <br>I had apples, pears, navel and clementine oranges, strawberries, pineapple, carrots, small cucumbers, kale, bok choy, rainbow chard, parsley, celery, broccoli stem.<br> ... Sun, 20 Mar 2016 23:50:00 EST Carbohydrate Foods Anyone? http://www.sparkpeople.com/secrets.asp?tip=44994_carbohydrate_foods_anyone Carbohydrates are a necessary part of any diet! You have to eat some carbohydrates in order to burn fat, so never stop eating all carbs. You just need to be aware of what kinds of carbs are available to you and which ones you choose!<br>You can eat any form of carbohydrate that you<br>wish. Some are more calorie dense than others,<br>meaning some can have more calories per ounce. For example the equivalent weight of rice has more calories than cauliflower. The equivalent weight of certain c... Sat, 19 Mar 2016 08:48:00 EST Eating out with friends http://www.sparkpeople.com/secrets.asp?tip=44988_eating_out_with_friends Before I eat out at a restaurant, I go online and find out what the nutritional value of the menu. I monitor my sodium, so I have to be very careful what I eat. Being that I am over 70, I have to keep my sodium at 1200mg a day and that is very difficult. Before I had to keep it at 1500mg of sodium a day and that was extremely difficult. But when I kept it at 1500mg I would lose from 7 to 8 lbs in a week. <br><br> I sometimes will get a hamburger and fries (sans salt) and have the wait pers... Fri, 18 Mar 2016 21:34:00 EST Taking Photos of my Food http://www.sparkpeople.com/secrets.asp?tip=44984_taking_photos_of_my_food One thing that I have found very helpful is taking pictures of all my food. Everything that goes into my mouth. It is helpful in many different ways. <br><br>First, if I can't track the food at that moment, it helps me remember what I ate. Pics also help me in future menu planning as I look back to see when the last time I prepared a meal. I can also look back and see what meals I do not want to repeat. <br><br>Second, presentation is a key component to enjoyment of your food and feeling sati... Fri, 18 Mar 2016 16:11:00 EST Butternt squash every day http://www.sparkpeople.com/secrets.asp?tip=44974_butternt_squash_every_day When I was addicted to sugar I did not even consider eating winter squash. Since I stopped using added sugar and artificial sweeteners I discovered a huge surprises along the way. Perhaps more than any other is my addiction to roasted butternut squash. I find it as a superior substitute to potatoes and sweet potatoes from a calorie standpoint. Days I eat generous portion of roasted butternut squash almost guarantees keeping my calorie content in check and one of the few foods I can co... Fri, 18 Mar 2016 04:35:00 EST Is Fasting Good or Bad for You? http://www.sparkpeople.com/secrets.asp?tip=44971_is_fasting_good_or_bad_for_you The number of meals you eat every day is your choice and some research shows the number of meals you eat each day is irrelevant to weight loss. There is research showing one meal per day worked for weight loss just as well as two meals and three meals, all the way up to<br>nine mini meals per day. It all depends on the number of calories you eat per day. If you only eat 1200 calories, what difference should it make if you only eat it in an 8 hour period of time? It<br>really doesn't matter ... Thu, 17 Mar 2016 18:55:00 EST Prep is the key http://www.sparkpeople.com/secrets.asp?tip=44968_prep_is_the_key If I have to come home after a day at work, and then cook before I eat, that for me is a recipe for the drive through. If I have to go to the store before I can even cook, that FOR SURE is a drive through night! <br><br>I find that if I spend the time on Sunday and again on Wednesday/Thursday to pre cook some lean meat and slice and dice vegetables and even cook up some sweet potatoes I have a much better food week! When I know I have food I can toss together quickly after work, that I l... Thu, 17 Mar 2016 15:49:00 EST Benefits of Wine http://www.sparkpeople.com/secrets.asp?tip=44965_benefits_of_wine Indeed, the year 2000 was a very good year for wine makers -- and not just because it brought a bumper crop of cabernets, zinfandels, and chardonnays. Evidence of the far-reaching health benefits of wine continued to pour in from researchers around the world.<br><br>Here's a review of the good news for wine makers -- and wine lovers:<br><br>A Healthier Heart<br>Several reports in 2000 confirmed the glad tidings that wine -- in moderation, of course -- reduces the risk of cardiovascular diseas... Thu, 17 Mar 2016 12:25:00 EST Healthy Snacks for adults http://www.sparkpeople.com/secrets.asp?tip=44956_healthy_snacks_for_adults Snacks for adults<br><br>For almost anyone trying to watch their weight, choosing healthy snacks can be a challenge.<br><br>Even though snacking has developed a "bad image," snacks can be an important part of your diet.<br><br>They can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal time.<br><br>There are many snacks to choose from, and certainly not all snacks are healthy or help yo... Thu, 17 Mar 2016 03:33:00 EST What's New and Beneficial About Cabbage http://www.sparkpeople.com/secrets.asp?tip=44951_i_made_a_clean_out_the_freezer_stir_fry_2 What's New and Beneficial About Cabbage<br><br> <img src="http://photosaws.sparkpeople.com/guid/92bf7a52-2cab-43d5-9977-81e4acf17697.jpg"><br><br> Cabbage can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in cabbage do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is... Wed, 16 Mar 2016 20:09:00 EST I Was Dying from Junk Food http://www.sparkpeople.com/secrets.asp?tip=44945_i_was_dying_from_junk_food So I am self proclaimed junk food junkie. I used to love really love junk food over healthier choices. I mean, I could wake up eating junk and snack on it almost until I closed my eyes to go to bed! Drink water, WHAT? I did not even like the taste of faucet water well water or even bottled water. Well at least I used to. Seeing the studies and watching how people who exercise and eat better seem to live longer is actually what got me started. I see so many people that are not that much older ... Wed, 16 Mar 2016 13:58:00 EST Benefits of Kale http://www.sparkpeople.com/secrets.asp?tip=44943_benefits_of_kale Of all the super healthy greens, kale is the king.<br><br>It is definitely one of the healthiest and most nutritious plant foods in existence.<br><br>Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties.<br><br>Here are 10 health benefits of kale, that are supported by science.<br><br>1. Kale is Among The Most Nutrient Dense Foods on The Planet<br><br>Before we get to all the benefits, let me briefly explain what kale is…<br><br>Kale is a pop... Wed, 16 Mar 2016 13:19:00 EST Encourage a Friend http://www.sparkpeople.com/secrets.asp?tip=44928_encourage_a_friend My neighbor noticed my weight loss and my comings and goings and I gave her my low carb bible and encouraged her to go with me to my Zumba, Belly Dance, Ball Room Hustle and Cardio Kick box Classes, she took the book and said she would just do her treadmill in her living room. I got my little sister to join spark people.com but the points are not registering (her code is linjen61). I have a wedding in September to go to and I am going to Europe in July and I want to be healthy and really cu... Tue, 15 Mar 2016 20:24:00 EST Give Veggies and Fruits a Try http://www.sparkpeople.com/secrets.asp?tip=44877_give_veggies_and_fruits_a_try If you eat about one cup of fruit and more of vegetables a day, you’re actually eating better than about half of all Americans. If you eat 1.5 cups of fruit they say and recommended serving size for an adult you’re doing better than more than three-fourths of Americans. And if you eat two cups of vegetables a day that’s better than almost 90 percent of your neighbors. to point out that eating more fruits and vegetables is linked to lower rates of heart disease, stroke and a few kinds of can... Sat, 12 Mar 2016 15:28:00 EST Eating fruits and veggies http://www.sparkpeople.com/secrets.asp?tip=44864_eating_fruits_and_veggies I am inspired by my doctor to eat a diet eating lots of fruits and veggies. I am plateauing in my weight lose and need a jump in the right direction. The doctor says this will help me lose weight and that is what inspired me to start this new good habit towards a firmer belly and toner legs and arms. Some exercise is absolutely required also! I am going to start today with enjoying a variety of fruits and vegetables and make this the season of my take off weight success and I am very enthuse... Sat, 12 Mar 2016 06:17:00 EST Lighter Salad Dressing http://www.sparkpeople.com/secrets.asp?tip=44862_lighter_salad_dressing Slim down your salad<br>Many salad dressings are land mines for your diet: Trans fat, sugar, preservatives, and artificial flavors pop up on nutritional labels, wreaking havoc on otherwise healthy green dishes. Choosing fat-free varieties isn't a great idea, either, because certain nutrients in vegetables can't be absorbed without fat. Instead, get the most out of your salad by whipping up these easy, figure-friendly dressings that use natural ingredients and heart-healthy olive oil. They'll ... Sat, 12 Mar 2016 01:25:00 EST Healthy Choices Eat Better http://www.sparkpeople.com/secrets.asp?tip=44855_healthy_choices_eat_better With all the hype of everything from prepackaged dinners to ordering a box that has everything ready to prepared and the commercial makes it look fun and appealing but when you get away from these types of eating your number on the scale moves up and you wonder why..?The rules are difficult to follow for a long term, so most people give up. The weight they worked so hard to lose comes back, and they find a new diet, lose the weight once more, and end up on a weight loss roller coaster... ride... Fri, 11 Mar 2016 12:53:00 EST Benefits of Gluten Free http://www.sparkpeople.com/secrets.asp?tip=44830_benefits_of_gluten_free What is Gluten?<br><br>Wheat, barley and rye contain a protein known as gluten. Although gluten can be well-tolerated as a healthy part of a typical diet, some people have sensitivities to this protein. People who have physical reactions to the ingestion of foods containing gluten may experience relief from symptoms by eliminating gluten from the diet. Many food products cater to people following a gluten-free diet due to the increasing prevalence of gluten intolerance and celiac disease. You... Thu, 10 Mar 2016 10:43:00 EST Craving Sweets? Constant Comment! http://www.sparkpeople.com/secrets.asp?tip=44821_craving_sweets_constant_comment Constant Comment tea with a few drops of NuNaturals Clear NuStevia and a bit of cream will definitely take the edge off of a sweet tooth. Drinking liquid fills your stomach, and for a cold or rainy day, this is the perfect solution. Constant Comment tea has the flavor of orange rinds, and that extra sweetness and spiciness takes the edge off for me, not to mention the fact that Constant Comment tea reminds me of my grandmother, which is a positive thing!<br><br>When I'm craving something swee... Wed, 9 Mar 2016 20:42:00 EST Whole Grain Foods: Better Nutrition, Better Diet http://www.sparkpeople.com/secrets.asp?tip=44813_whole_grain_foods_better_nutrition_better_diet Whole Grain Foods: Better Nutrition, Better Diet<br><br>You might not yet know the difference between whole-grain foods and refined grain foods, but chances are you’re probably already including some whole-grain foods in your diet. If you have a bowl of oatmeal for breakfast or some popcorn at the movies, you are eating whole-grain foods. The first thing you should know about whole grains is that they have more nutrition than refined grains, are better for your heart, and can help you lose we... Wed, 9 Mar 2016 11:22:00 EST A commitment to tracking. http://www.sparkpeople.com/secrets.asp?tip=44812_a_commitment_to_tracking I think this is hilarious, but I hope it isn't true. Brushing your teeth is one trick to keep you from evening eating that I have heard over the course of my long life of dieting.<br><br>I am here to tell you that evening eating is no different than eating any other time of the day. You do not gain more weight by eating later, it is a fallacy. What makes you gain weight is if you have used up your calories for the day, and you still have to have something to eat.<br><br>This is where a cleane... Wed, 9 Mar 2016 11:09:00 EST Power is within us... http://www.sparkpeople.com/secrets.asp?tip=44811_power_is_within_us We all have the power to eating healthy and we have to choose to do this or that but you still have a choice.. You choose each day without thinking but being on Sparks is a good way yo help turn all the choices we make into a way of healthy eating and making good choice.. It will become a second nature to us only if we learn by mistakes and other blogs of some that have been through this and have a way of showing you through blogs and comments.. Keep reading and make changes..Healthy food cho... Wed, 9 Mar 2016 10:22:00 EST Spinach and protein powder!! http://www.sparkpeople.com/secrets.asp?tip=44806_spinach_and_protein_powder Hello, Spark Friends!!<br><br>Instead of the old fast-food breakfast, or even the less costly convenience version from my freezer, I have resumed an old practice of mine: The "green" smoothie!<br><br>Now let it not fool you! My smoothie doesn't (usually) look green- but it is full of green goodness!! And I add a fair bit of protein to keep my body full and fueled for the day.<br><br>If you're interested, read on for what goes in my smoothie. Just remember to make it work for you! Nothing is w... Tue, 8 Mar 2016 23:37:00 EST Benefits of Water http://www.sparkpeople.com/secrets.asp?tip=44803_benefits_of_water From the stuff we drink and swim in, to the steam that eases congestion and the ice that reduces swelling, water is all around us (and even in us). Heck, it kind of is us. “Water makes up about two thirds of who we are, and influences 100 percent of the processes in our body,” says CamelBak hydration expert Doug Casa, PhD. That probably explains why we feel better when we’re drinking enough of it. To learn exactly how water is helping us, as well as some creative ways to use it, check out the... Tue, 8 Mar 2016 18:52:00 EST Are You Getting Too Many Artificial Sweeteners? http://www.sparkpeople.com/secrets.asp?tip=44800_are_you_getting_too_many_artificial_sweeteners Are You Getting Too Many Artificial Sweeteners?<br><br>To be human is to enjoy sweet foods: Even newborns have been shown to exhibit a preference for sweet tastes. As a result, people have long sought sweet additions to their diet.<br><br>Thousands of years ago, we discovered honey. Later, we learned how to get sugar from sugar cane and sugar beets. In 1879, the first of the artificial sweeteners — saccharin — was developed. It became popular in the early 1900s during wartime because it was c... Tue, 8 Mar 2016 14:42:00 EST losing weight again http://www.sparkpeople.com/secrets.asp?tip=44793_losing_weight_again It helps me getting up early so I can have enough time to get my food's prepared for the week ahead of time .keeping Apple around helps me out that way I can have something sweet to eat. Keep me from getting in the Cookie jar.I make up a pitcher of drinks for a week Apple cinder,lemon juice,,green tea, Ginger,white vinger,cinnamon. That's my favorite drink. Cold over ice.you can ADD a little bit of sweet and low .to make it sweet.burns fat,adds energy that my energy drink.take a vitamin B -12... Tue, 8 Mar 2016 09:14:00 EST Benefits of Fruit http://www.sparkpeople.com/secrets.asp?tip=44785_benefits_of_fruit <br>In all its scrumptious, colorful variety, Wyman’s frozen fruit is packed with a wide range of nutrients that are vital for your health. In fact, research shows that people who eat more fruits and vegetables as part of an overall healthy diet may have a lower risk of some chronic diseases.<br>Eating a healthy diet rich in fruits and vegetables may reduce your risk for heart disease, including heart attack and stroke and may also protect against certain types of cancer.<br>Fruit Nutrition<b... Mon, 7 Mar 2016 19:29:00 EST Swapping Sparkling Water for Soda http://www.sparkpeople.com/secrets.asp?tip=44761_swapping_sparkling_water_for_soda I used to love soda! I craved and drank one almost every single day. However, as I started packing on pounds, I knew I needed to make some life changes. An average 12 oz soda has an average of 150 calories! If you drink just two a day- which I used to do sometimes- you can add a whooping 300 calories to your diet!! That is almost as many calories as a small meal! Or even worse, you can get a 32 oz soda at a fast food restaurant with free refills. Talk about reeking havoc on a diet! No wonder ... Sun, 6 Mar 2016 14:19:00 EST Good Fats, Bad Fats http://www.sparkpeople.com/secrets.asp?tip=44759_good_fats_bad_fats Good Fats, Bad Fats<br><br>The general wisdom for many years was that all fat should be avoided.<br><br>Trans fat, saturated fat, unsaturated fat — just stay away from them all. But now scientists realize that fat — and how our bodies process it — is much more complex.<br><br>Our bodies need some fat for optimal functioning. But we need the right kinds of fat, and we need to practice moderation. Some fats are actually good for you, and others should be avoided at all costs. How do you know wh... Sun, 6 Mar 2016 12:42:00 EST Coconut Oil Rocks http://www.sparkpeople.com/secrets.asp?tip=44751_coconut_oil_rocks Coconut oil is one of the few foods that can be classified as a “superfood.”<br><br>Its unique combination of fatty acids can have profound positive effects on health.<br><br>This includes fat loss, better brain function and various other amazing benefits.<br><br>Here are the top 10 health benefits of coconut oil that have been experimentally confirmed in human studies.<br><br>If you want to try coconut oil for free, then get this organic virgin and fair-trade coconut oil from Thrive Market.<... Sat, 5 Mar 2016 19:58:00 EST Benefits of Protein http://www.sparkpeople.com/secrets.asp?tip=44732_benefits_of_protein What Makes Some Protein Foods Better Than Others?<br><br>The body can make some amino acids on its own, but the rest it must obtain from protein foods. Of the 20 total amino acids there are, certain ones are considered “essential” because these are the specific kinds we aren’t capable of making ourselves. Others are “nonessential” because the body can create them by synthesizing other amino acids.<br><br>The 20 different amino acids are all unique and have certain functions in the body, so it... Fri, 4 Mar 2016 13:22:00 EST Fat...what is good, and not good for you. http://www.sparkpeople.com/secrets.asp?tip=44710_fatwhat_is_good_and_not_good_for_you You need to eat fat...REALLY.<br><br>First, I want to mention cholesterol. There are two kinds. HDL (high density lipoprotein), which is GOOD to have and a high HDL number is means you are doing a lot of things right. A good HDL number is above 60. Below 40, means you need to work harder on your diet. The other kind is LDL (low density lipoprotein), and the higher this number is, the worse it is for you and your body. A good LDL number is between 100 and 129. Under 100 is optimal. Trig... Thu, 3 Mar 2016 10:47:00 EST Reduce Your Carbs http://www.sparkpeople.com/secrets.asp?tip=44696_reduce_your_carbs Even a modest reduction in consumption of carbohydrate-rich foods may promote loss of deep belly fat. This could help reduce the risk of developing Type 2 diabetes, stroke and coronary artery disease.<br><br>Excess visceral fat (intra-abdominal fat) raises the risk of these diseases.<br><br>Many people are still seriously confused about what types of food to eat to lose weight, and it's not really their fault. The conventional nutritional dogma of the last decade has been pushing a low-fat or... Wed, 2 Mar 2016 15:59:00 EST Sugar...ah, honey honey http://www.sparkpeople.com/secrets.asp?tip=44694_sugarah_honey_honey Sugar, ah honey, honey, you are my candy, girl, and you got me wanting you<br>I just can't believe the loveliness of loving you, I just can't believe it's true,<br>like the summer sunshine, pour your sweetness over me,<br>pour your sweetness over me.....<br>The Archies, Sugar, Sugar<br><br>OK, next in the series of let's get rid of something else not good for you....SUGAR. So far, we are hopefully not eating trans-fats, and cutting way back on saturated fats in favor of monounsaturated and po... Wed, 2 Mar 2016 13:35:00 EST Benefits of Probiotics http://www.sparkpeople.com/secrets.asp?tip=44691_benefits_of_probiotics For most people, the mention of probiotics conjures up images of yogurt. But don’t dismiss the microbes as a marketing gimmick or food fad. The latest probiotic research suggests that live-active cultures of these friendly bacteria can help to prevent and treat a wide variety of ailments.<br><br>"There is an increasing interest in probiotic interventions," wrote the authors of one of the most recent studies, a meta-analysis of previous research in a recent issue of the Journal of the American... Wed, 2 Mar 2016 12:38:00 EST Sugar can lead to obesity http://www.sparkpeople.com/secrets.asp?tip=44683_sugar_can_lead_to_obesity Researchers find strongest link yet between high sugar consumption and obesity <br>Previous research, linking low sugar with obesity, ‘compromised' by self-reporting<br>Shows ‘huge gap' between perception and reality of diet among obese people<br>Cancer charity: 22,000 cancer cases a year avoidable if we were all healthy weight<br>People who eat more sugar are much more likely to be obese than those who eat less, according to a landmark finding by University of Reading scientists.<br><br>The ... Wed, 2 Mar 2016 00:06:00 EST Benefits of a Paleo Diet http://www.sparkpeople.com/secrets.asp?tip=44671_benefits_of_a_paleo_diet You eat unprocessed, real food<br><br>Paleo and primal diets consist of real, whole foods – except for some natural but bottled or packaged sauces, condiments and ingredients – so you automatically eliminate a whole range of preservatives, hidden sugars, sodium, additives, colouring, artificial flavouring and who knows what else. As a result you eliminate unnecessary toxins and consume more nutrients, plus the food tastes so much better.<br><br>Paleo diet is rich in nutrients <br><br>One of ... Tue, 1 Mar 2016 10:18:00 EST Canned Tuna – How To Buy It http://www.sparkpeople.com/secrets.asp?tip=44657_canned_tuna_how_to_buy_it One of my many jobs in the food industry was as a sales representative for an International Food Broker. My company represented manufacturers in Europe and the Far East of tuna, olives, artichokes, pineapple, mushrooms, tropical fruit, baby corn, canned tomatoes, to name some of the products. We sold ocean container loads of food to importers here in the states. In that position I got first-hand knowledge about these foods and tested, tasted and looked at a lot of product. <br><br>Back to tun... Mon, 29 Feb 2016 15:09:00 EST How to Eat a Healthy Diet http://www.sparkpeople.com/secrets.asp?tip=44653_how_to_eat_a_healthy_diet How to Eat a Healthy Diet<br><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 Center in Richmond. “You don’t want to be overly restrictive of any one food group or eat too much of another.”<br><br>Healthy Diet: The Building Blocks <br>The b... Mon, 29 Feb 2016 09:50:00 EST TRYING NEW ITEMS THIS WEEK http://www.sparkpeople.com/secrets.asp?tip=44650_trying_new_items_this_week I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Mon, 29 Feb 2016 08:41:00 EST Benefits of Green Tea http://www.sparkpeople.com/secrets.asp?tip=44643_benefits_of_green_tea Here’s a list of some of its amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you want to use green tea for medicinal purposes.<br><br>Weight Loss. Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.<br>Diabetes. Green tea apparently helps regulate glucose levels slowing the rise... Sun, 28 Feb 2016 16:40:00 EST Eat smaller portions to lose weight http://www.sparkpeople.com/secrets.asp?tip=44641_eat_smaller_portions_to_lose_weight This just one of the methods that I have used to keep my weight under control. <br>Instead of eating a whole steak of 10 oz cut in half<br>to five for instance depending on your Protein calorie needs taking into consideration<br>height,body build, active level.<br> <br>I base my protein calorie needs on my approximately 2000 calorie a day adjusted for fat content for a heart condition. <br><br>After two weeks of adjusting my diet to this method of selecting portions and watching calories for... Sun, 28 Feb 2016 13:42:00 EST Have lots of measuring cups and spoons on hand, as well as a food scale http://www.sparkpeople.com/secrets.asp?tip=44635_have_lots_of_measuring_cups_and_spoons_on_hand_as_well_as_a_food_scale Make sure to have lots of measuring cups and spoons on hand to portion out your food throughout the day. Go to the dollar/discount store and get the little plastic measuring cups and spoons sets so you have several on hand. That way, if one set is in the dishwasher, there is no excuse for not measuring. :) It also helps when cooking a recipe so you can pre-measure your ingredients and have them available instead of sharing one measuring cup.<br><br>Also, for frequently used dry goods, you mig... Sun, 28 Feb 2016 11:21:00 EST How to Steam Veggies http://www.sparkpeople.com/secrets.asp?tip=44627_how_to_steam_veggies How to Steam Veggies <br><br>The easiest way to eat veggies is to steam them but how do you do them with out making them turn out yucky. <br><br>Well I have been using an electric steamer for many years. I like the electric sooo much that I had two one for at home and one at my business. Before I had the electric steamer I would cook on the stove top and they would end up mushy and looking like canned veggies...eww <br><br>And cooking in the microwave ended up with hard veggies (some... Sun, 28 Feb 2016 01:23:00 EST Patty Pan Squash http://www.sparkpeople.com/secrets.asp?tip=44625_patty_pan_squash Patty Pan Squash <br> <br> <img src="http://photosaws.sparkpeople.com/guid/ed16fc8f-37bb-42bb-9404-7f1c2cdb51fb.JPG"> <br>I'm not sure if they are all patty pan but the store had them all together. (I had other but already ate them) <br> <br> <img src="http://photosaw... Sun, 28 Feb 2016 00:17:00 EST 18 Ways to Make This Your Healthiest Summer Ever http://www.sparkpeople.com/secrets.asp?tip=44618_18_ways_to_make_this_your_healthiest_summer_ever 18 Ways to Make This Your Healthiest Summer Ever<br><br>With summer’s unofficial Memorial Day kickoff behind us, it’s the perfect time to set some health goals and embrace new opportunities to eat smart and get fit. Here are 18 ideas to motivate and inspire you throughout the sunny months ahead:<br><br>Head to the farmers’ market. Loading up on summer’s best and freshest produce, including leafy greens, tomatoes, corn, zucchini, green beans, berries, and stone fruits will make it easier to go... Sat, 27 Feb 2016 10:50:00 EST How to make cooking healthy fun and easy. http://www.sparkpeople.com/secrets.asp?tip=44613_how_to_make_cooking_healthy_fun_and_easy How to make cooking healthy fun and easy.<br> <br> <br><br> <img src="http://photosaws.sparkpeople.com/guid/84498ef5-cb96-440d-be92-ddec5fcdae86.JPG"> <br>Here is how to make it easy by steaming them. I just chop and put in a steamer. <br> ... Sat, 27 Feb 2016 00:07:00 EST Five Babies Salad http://www.sparkpeople.com/secrets.asp?tip=44608_five_babies_salad I'm a busy person, and I like to save money, so I pack my lunch. The most important part of my lunch is my vegetable salad. I call it "Five Babies" because there are five different veggies on a bed of lettuce. It is simple, but adding veggies is always a good idea in any healthy diet, especially good for the digestion!<br> I start with a bed of lettuce and add five different vegetables, three raw, one pickled, one cooked. Why pickled and cooked? For the difference in flavor and texture. ... Fri, 26 Feb 2016 16:42:00 EST Corn tortilla snack idea http://www.sparkpeople.com/secrets.asp?tip=44607_corn_tortilla_snack_idea One of my favorite snacking ideas is I like making personal size pizzas using corn tortillas in place of traditional bread crust.<br><br>First I lightly brush the tortilla with olive oil and warm in the oven at 350 for 5-7minutes until crisp, then i load with my favorite veggies, a light sprinkle of fat free cheese and under the broiler for 2 minutes until the cheese is melted. Its a very yummy alternative and sometimes will eat two. My favorite is to use corn tortillas.... I've tried this r... Fri, 26 Feb 2016 15:37:00 EST Benefits of Chia Seeds http://www.sparkpeople.com/secrets.asp?tip=44587_benefits_of_chia_seeds Chia seeds are among the healthiest foods on the planet.<br><br>They are loaded with nutrients that can have important benefits for your body and brain.<br><br>Here are 11 health benefits of chia seeds that are supported by human studies.<br><br>1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories<br><br>Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint.<br><br>This plant grows natively in South America.<br><br>Chia seeds were ... Thu, 25 Feb 2016 13:51:00 EST 18 Ways to Make This Your Healthiest Summer Ever http://www.sparkpeople.com/secrets.asp?tip=44583_18_ways_to_make_this_your_healthiest_summer_ever 18 Ways to Make This Your Healthiest Summer Ever<br><br><br>Fresh produce is abundant, beautiful, and more affordable. The weather (at least in most parts of the country) is perfect for outdoor walking, biking, hiking, and swimming, and the days are longer so you have more time to fit in physical activity. Vacations allow you time to relax, de-stress, and get active with friends and family, and your schedule may be more flexible, allowing you more time to focus on healthy habits.<br><br>With ... Thu, 25 Feb 2016 11:53:00 EST More About Spring Greens http://www.sparkpeople.com/secrets.asp?tip=44579_more_about_spring_greens I ate nettles for the first time in my life, today. Every since joining SparkPeople and readjusting my psychic ear to listening to my inner voice, I've had no choice but to eat healthfully.<br><br>I don't want, BH, junk. I crave seasonal food and more often, as my commitment to the SparkPeople program grows, I crave food in the "correct amounts."<br><br>Yesterday, I lusted for the nettles growing among my snap peas. I've taken nettle tincture for various ailments and I've been aware that nett... Thu, 25 Feb 2016 07:49:00 EST Write It Down http://www.sparkpeople.com/secrets.asp?tip=44554_write_it_down I have found that if I don't write it down then in my mind I am not accountable for it. If I track everything I eat each day all day then I know exactly what it is that I have eaten. At times it can be irritating but at the end of each day I hold myself accountable. I have recently gone back to the weight watchers program and because I have the habit already of writing down what I eat it made the transition that much easier. Its bee four weeks and I have not gone off trace once yet. By n... Tue, 23 Feb 2016 17:35:00 EST Benefits of Fish Oil http://www.sparkpeople.com/secrets.asp?tip=44549_benefits_of_fish_oil There are few supplements on the market that offer as many benefits as fish oil does. Regardless of who you are, it's almost certain you will benefit from it. Learn more.<br>Whether you're looking to maximize muscle building and fat loss, or you're simply looking to take the best pathway to optimal health, fish oil is a supplement you must be adding to your daily diet. There are few supplements on the market that offer as many benefits as fish oil does. Regardless of who you are, it's almost ... Tue, 23 Feb 2016 11:00:00 EST Supping on Wild Spring Greens http://www.sparkpeople.com/secrets.asp?tip=44543_supping_on_wild_spring_greens These days, i'm sucking down nettles, dandelion leaves, and lambs quarters. I was eating well with thistle, too, but got annoyed with the amount of preparation that forb required.<br><br>I get this green goodness from my pesticide-free rooftop container garden. Although I planted geraniums and lavender, birds had dropped seeds of these great vegetables into my pots.<br><br>As a gal who's looking to improve her health without crimping her cuisine, I won from those wild seeds. Such greens are p... Tue, 23 Feb 2016 07:23:00 EST Healthy Eating suggestions http://www.sparkpeople.com/secrets.asp?tip=44539_healthy_eating_suggestions Planning meals<br><br>Coming up with shopping lists that include foods from all the food groups can seem like an endless process. To keep meal planning interesting and easy while providing balanced meals the whole family will enjoy, try asking yourself these questions:<br><br>What season is it? In summer your family might tend to do more grilling and in winter more stews and casseroles.<br><br>What do we have in the pantry? Try to keep the cupboards, refrigerator and freezer full of nutrient-... Mon, 22 Feb 2016 21:19:00 EST Make your own tier of healthy foods - don't force yourself to eat stuff you don't like http://www.sparkpeople.com/secrets.asp?tip=44506_make_your_own_tier_of_healthy_foods_dont_force_yourself_to_eat_stuff_you_dont_like It sounds weird, but let me explain: <br><br>I like veggies... but I really like a few specific veggies: mushrooms, pea pods/string beans, potatoes and squashes of any kind, etc. But health advice says you must eat a variety of veggies to be healthy - and while yes, a variety will give you more nutrients and vitamins you need... forcing yourself to eat stuff you don't like isn't going to help you stick with healthy eating. <br><br>I have a tier I made myself. At the top: my favorites veggies,... Sat, 20 Feb 2016 14:05:00 EST Eating the correct amount of protein http://www.sparkpeople.com/secrets.asp?tip=44505_eating_the_correct_amount_of_protein Joined the 24/7 Gym the Utlra Fit trainer told me protein, protein, <em>53</em> protein, fruits and vegetables are great however, eat the fruits before you do something to burn off the sugars.<br><br>Also the chicken breast last longer in your system than the protein shakes. <em>496</em> <br><br>Said carbs are not ALL bad did not sell me any nutritional supplements........<br><br><br><br><br><br<BR>><br><br><br><br><br><br><br><br><br><<BR>br><br><br><br><br><br><br><br><br><br<BR>><br>... Sat, 20 Feb 2016 13:39:00 EST Some healthy changes we can make to our diet http://www.sparkpeople.com/secrets.asp?tip=44492_some_healthy_changes_we_can_make_to_our_diet The first food to remove from your diet is SUGAR, along with artificial sweeteners. This is the fastest way to eliminate the energy lows that occur throughout the day. These ingredients put our bodies on a blood sugar roller coaster and leads to increased fat storage, and a drop in our energy levels. Organic honey and organic, raw stevia may be used in moderation. <br>Then eliminate all DAIRY! Dairy products do not build healthy bones as we were led to believe but in some studies it has be... Fri, 19 Feb 2016 16:23:00 EST Eating like your grandma use too http://www.sparkpeople.com/secrets.asp?tip=44476_eating_like_your_grandma_use_too I never thought I would be one eating healthy. After all, food is how I found spark people because well I over indulged to much. I lived to eat instead of eating to live. I am 48 years old turning 49 in a few short months so I kept saying to myself why do you keep doing this to yourself? Fast foods are just that fast and they are so tempting because hey they are fatty foods, quick, and make that brain happy well for a short time. I was tired of being bankrupt from bad nutrition as well as my ... Thu, 18 Feb 2016 22:41:00 EST Benefits of Grapefruit http://www.sparkpeople.com/secrets.asp?tip=44469_benefits_of_grapefruit The grapefruit was bred in the 18th century as a cross between a pomelo and an orange. They were given the name grapefruit because of the way they grew in clusters similar to grapes.<br><br>Grapefruits vary in hue from white or yellow to pink and red and can range in taste from very acidic and even bitter to sweet and sugary. Grapefruits are available throughout the year, but the popular Florida and Texas varieties are in season between the months of November and June. Florida is said to be t... Thu, 18 Feb 2016 12:41:00 EST Sugar is an Issue http://www.sparkpeople.com/secrets.asp?tip=44454_sugar_is_an_issue I have been a proud, gold-card carrying member of Starbucks since 2009. I have participated in most of their events, where you go once a day, every day for two weeks, purchasing something and then at the end you get two free drinks. Somehow, in my mind I'm winning at the game. I'm not sure now, looking back, what game I was winning at, just thinking I was getting something free made it all worth it.<br><br>In 2009 I weighed 184. I weigh 204 now. Not that I'm attributing all those 20 poun... Wed, 17 Feb 2016 14:37:00 EST getting those fruits and veggies http://www.sparkpeople.com/secrets.asp?tip=44445_getting_those_fruits_and_veggies i like to start the day with a delicious fruit and veggie smoothie, blending it makes the nutrition in it 'pop' and makes them more accessible to the body ..it is blended and 'broken down' so that the nutrients are absorbed more completely and quickly, jump starting my day with so many good things it needs..also, it jumps starts my day with a breakfast that i would normally probably not eat .. i use a banana, triple berry blend from Meijer, different greens (spinach and kale are my two favori... Wed, 17 Feb 2016 09:07:00 EST My Secret to Enjoying Veggies http://www.sparkpeople.com/secrets.asp?tip=44436_my_secret_to_enjoying_veggies Everyone kept telling me I had to cut out the dips and dressings etc. They said they were too fatty, too many calories and I should eat the veggies without. <br><br>But I found raw veggies boring/bland without my ranch salad dressing to cover them. (Smother them more likely, I will admit I ate too much of it!), so if I wasn't allowed to eat my dip, I'd grab something easy/unhealthy instead. (Potato chips for example.)<br><br>And no, I didn't like the lower calorie dips, like Italian, or vin... Tue, 16 Feb 2016 16:23:00 EST Ginger what a feeling!! http://www.sparkpeople.com/secrets.asp?tip=44435_ginger_what_a_feeling I have Celiac Issues and ever since I have been eating fresh ginger it has help me tremendously it takes away the nausea, stomach pain, and calms my Intestinal track system. Its a healthy way to go instead of taking medicines that can only make things worse.<br><br>I peel a fresh ginger root and slice in pieces<br>then on every meal eat a piece.<br><br>I feel great it also has helped me with the arthritis<br>and the pain I have from tarsal tunnel syndrome<br>on my left ankle and nerve damage... Tue, 16 Feb 2016 13:02:00 EST Ginger what a feeling!! http://www.sparkpeople.com/secrets.asp?tip=44434_ginger_what_a_feeling I have Celiac Issues and ever since I have been eating fresh ginger it has help me tremendously it takes away the nausea, stomach pain, and calms my Intestinal track system. Its a healthy way to go instead of taking medicines that can only make things worse.<br><br>I peel a fresh ginger root and slice in pieces<br>then on every meal eat a piece.<br><br>I feel great it also has helped me with the arthritis<br>and the pain I have from tarsal tunnel syndrome<br>on my left ankle and nerve damage... Tue, 16 Feb 2016 13:01:00 EST Ginger what a feeling!! http://www.sparkpeople.com/secrets.asp?tip=44433_ginger_what_a_feeling I have Celiac Issues and ever since I have been eating fresh ginger it has help me tremendously it takes away the nausea, stomach pain, and calms my Intestinal track system. Its a healthy way to go instead of taking medicines that can only make things worse.<br><br>I peel a fresh ginger root and slice in pieces<br>then on every meal eat a piece.<br><br>I feel great it also has helped me with the arthritis<br>and the pain I have from tarsal tunnel syndrome<br>on my left ankle and nerve damage... Tue, 16 Feb 2016 13:01:00 EST Ginger what a feeling!! http://www.sparkpeople.com/secrets.asp?tip=44432_ginger_what_a_feeling I have Celiac Issues and ever since I have been eating fresh ginger it has help me tremendously it takes away the nausea, stomach pain, and calms my Intestinal track system. Its a healthy way to go instead of taking medicines that can only make things worse.<br><br>I peel a fresh ginger root and slice in pieces<br>then on every meal eat a piece.<br><br>I feel great it also has helped me with the arthritis<br>and the pain I have from tarsal tunnel syndrome<br>on my left ankle and nerve damage... Tue, 16 Feb 2016 13:01:00 EST Ginger what a feeling!! http://www.sparkpeople.com/secrets.asp?tip=44431_ginger_what_a_feeling I have Celiac Issues and ever since I have been eating fresh ginger it has help me tremendously it takes away the nausea, stomach pain, and calms my Intestinal track system. Its a healthy way to go instead of taking medicines that can only make things worse.<br><br>I peel a fresh ginger root and slice in pieces<br>then on every meal eat a piece.<br><br>I feel great it also has helped me with the arthritis<br>and the pain I have from tarsal tunnel syndrome<br>on my left ankle and nerve damage... Tue, 16 Feb 2016 13:01:00 EST Ginger what a feeling!! http://www.sparkpeople.com/secrets.asp?tip=44430_ginger_what_a_feeling I have Celiac Issues and ever since I have been eating fresh ginger it has help me tremendously it takes away the nausea, stomach pain, and calms my Intestinal track system. Its a healthy way to go instead of taking medicines that can only make things worse.<br><br>I peel a fresh ginger root and slice in pieces<br>then on every meal eat a piece.<br><br>I feel great it also has helped me with the arthritis<br>and the pain I have from tarsal tunnel syndrome<br>on my left ankle and nerve damage... Tue, 16 Feb 2016 13:01:00 EST Anti Inflammatory Juice http://www.sparkpeople.com/secrets.asp?tip=44423_anti_inflammatory_juice Veggie Juice is so nutritious for your body!! I like to to make a juice often to help with inflammation in my body. It is also good for energy and vitality. Juicing is giving your body nutrients in a pure, easy to digest and absorb form. I have been making juices for about six years now. I can really tell when I have had my juice and when I have not. I have a better feeling of wellness and energy when I have had one. Generally, I like to make a juice in the morning and then wait a few minutes... Tue, 16 Feb 2016 08:34:00 EST Benefits of Chia Seeds http://www.sparkpeople.com/secrets.asp?tip=44414_benefits_of_chia_seeds Chia seeds are among the healthiest foods on the planet.<br><br>They are loaded with nutrients that can have important benefits for your body and brain.<br><br>Here are 11 health benefits of chia seeds that are supported by human studies.<br><br>1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories<br><br>Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint.<br><br>This plant grows natively in South America.<br><br>Chia seeds were ... Mon, 15 Feb 2016 12:15:00 EST Follow the Sparks Menu http://www.sparkpeople.com/secrets.asp?tip=44408_follow_the_sparks_menu I was praying for help from somewhere...but did not know where to turn. As I looked through a note book from 2011, reading notes I kept when on the SPARKS...and lost a lot of weight....looked good and was happy. A light went on and I had the answer to my prayer. I had been doing a wt. loss exercise on my Golds Gym recalsctrant bike. 30 min 5 or 6 times a week..since Nov. 27, 2015. I was not loosing weight and still felt lousy.I want to loose 52 pounds and the SPARKS program has worked fo... Mon, 15 Feb 2016 08:59:00 EST With a Friend http://www.sparkpeople.com/secrets.asp?tip=44405_with_a_friend Soldier came home from the army. He's my son, a generation younger. He wanted to get back into shape.<br><br>"Eating right, sleeping right and exercising regularly, right Mom," he asked.<br><br>"In general," I replied.<br><br>"You're trying. I can do, it, too. But I'm younger, and, if you excuse my saying, not as out of shape."<br><br>"Spot on. You build back muscle faster, are metabolizing calories faster than me, and don't have the movement limiting knee and back injuries that your mom has.... Mon, 15 Feb 2016 07:58:00 EST Fruit instead of Sweets http://www.sparkpeople.com/secrets.asp?tip=44392_fruit_instead_of_sweets I have found that by eating fruit instead of sweets I no longer crave sweets. I am surprised that I can turn down pie, cake, ice cream, candy. etc. very easily. When others around me have their sweets I have a fruit salad. It is not only sweet, but refreshing. <br>Because my family and friends are very supportive of my diet they will have fruit available as an alternative to other sweets so I can enjoy dessert with everyone else. In fact, some of my family and friends are now eating frui... Sun, 14 Feb 2016 14:39:00 EST I NEED TO DO BETTER http://www.sparkpeople.com/secrets.asp?tip=44382_i_need_to_do_better I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sun, 14 Feb 2016 02:19:00 EST Really Cold Outside http://www.sparkpeople.com/secrets.asp?tip=44372_really_cold_outside It is really cold outside. A brutal negative 25 degree windchill to be exact. I'm making homemade split pea soup. I minimized the amount of salt and fat I put into the mixture to be kind to my waistline. It smells so yummy--can't wait to start slurping!<br><br>A good thirty minute walk is all you need to get the heart pumping and improve your cardio to be on your way to a healthier You! Your goal should be walking 30 minutes a day, every day, or 10000 steps per day.<br><br>****************... Sat, 13 Feb 2016 10:47:00 EST Cold Brewed Coffee http://www.sparkpeople.com/secrets.asp?tip=44371_cold_brewed_coffee Coffee is more than just a morning ritual. It’s a delicious medicine that humans have been enjoying since the thirteenth century. As one of the best sources of antioxidants, coffee helps eliminate excess free radicals, which cause inflammation and cell damage.<br>However, the wrong coffee prepared with too much heat can detract from both the tasty pleasure and robust health benefits of your cup of Joe. For example: heat causes aromatic oils to cook away or become rancid & inflammatory, acidic... Sat, 13 Feb 2016 10:22:00 EST Substitute Healthy Ingredients when Baking for Less Calories and Greater Nutritional Value http://www.sparkpeople.com/secrets.asp?tip=44369_substitute_healthy_ingredients_when_baking_for_less_calories_and_greater_nutritional_value <br>I enjoy baking, and am always on the lookout for new dessert recipes – cakes, cookies, squares, you name it. But when it comes to home-made desserts, I frequently overeat and wind up packing on the pounds with all those extra calories. Recently I’ve begun reading about making healthy ingredient substitutions, wherever possible, when preparing certain dishes. It is really fascinating how you can take a particular ingredient in a recipe and substitute in its place a healthier ingredient,... Sat, 13 Feb 2016 08:54:00 EST Benefits of Fruit Water http://www.sparkpeople.com/secrets.asp?tip=44357_benefits_of_fruit_water Do you turn to soda, diet soda, sugary “juice” cocktails, vitamin enhanced waters, chemical-laden drops or other drinks with artificial colors, flavors and sweeteners to quench your thirst? Better options exist and the health benefits of fruit infused waters are numerous and delicious!<br><br>Fruit infused water is a great way to boost your metabolism. Containing zero calories, it’s water is the perfect way to cut your daily caloric intake without missing out delicious beverages.<br>Waters i... Fri, 12 Feb 2016 11:14:00 EST Benefits of Fruit http://www.sparkpeople.com/secrets.asp?tip=44343_benefits_of_fruit Why is it important to eat fruit?<br> <br><br>Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.<br> <br>Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.<br>Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, v... Thu, 11 Feb 2016 12:49:00 EST Wash those calories away http://www.sparkpeople.com/secrets.asp?tip=44340_wash_those_calories_away We're always looking for ways to eat healthy. I don't know about you, but I could spend hours researching eating plans and as much as I like to do this, I sometimes come away feeling a bit confused. <br><br>Recently, I was overjoyed to hear of a friend's success. Losing over fifty pounds has not only made her a healthier person, but she contends that she enjoys food for the first time in her life. I asked if she had any suggestions and she told me about the best tip she knew. <br><br>I figure... Thu, 11 Feb 2016 12:33:00 EST Make Convenience Work http://www.sparkpeople.com/secrets.asp?tip=44336_make_convenience_work I know we're told that to be healthy we should avoid "Convenience Foods" but I am a single, working \woman and I have a slightly different idea - make convenience work for you - I buy Bagged Salads, and lots of frozen :lite" options - I make sure that if I'm going to splurge it's early in the day - Let's face it id you are like me and still working - you have got to find foods that work for you - Bagged Salad is one of my favorites - as is anything Progresso that is low in calories and/ or Ve... Thu, 11 Feb 2016 10:26:00 EST Green Tea Benefits http://www.sparkpeople.com/secrets.asp?tip=44327_green_tea_benefits The green miracle drink from China made its way long ago into the mugs of Americans all across the nation for its touted health benefits. From a weight loss aid to targeting pancreatic cancer, green tea has evolved into a medicinal drink that caters to a myriad of illnesses. The reality is there are surprising benefits to reap from this magical drink in just one cup.<br><br>The hot beverage accounts for 15 percent of the tea consumed in the U.S., according to the Tea Association’s latest stat... Wed, 10 Feb 2016 12:41:00 EST Food Groupings to save time http://www.sparkpeople.com/secrets.asp?tip=44322_food_groupings_to_save_time I have some "go to" food groupings that I always keep in the house, so that if I don't have a food plan for a meal, I can always fall back on them. This keeps me out of the fast food drive-thru line!<br><br>For example, one of my food groupings includes a smoothie. The recipe for it is as follows:<br> - 40 grams of shakeology chocolate powder<br> - 14 grams of unflavoured fibre powder<br> - 1 tablespoon of smooth, natural peanut butter<br> - 250 millilitres of fat free milk<br> - 250 millil... Wed, 10 Feb 2016 10:43:00 EST Benefits of Green Tea http://www.sparkpeople.com/secrets.asp?tip=44303_benefits_of_green_tea Green tea is the healthiest beverage on the planet.<br><br>It is loaded with antioxidants and nutrients that have powerful effects on the body.<br><br>This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits.<br><br>Here are 10 health benefits of green tea that have been confirmed in human research studies.<br><br>1. Green Tea Contains Various Bioactive Compounds That Can Improve Health<br><br>Green tea is more than just green liquid.<br><br>M... Tue, 9 Feb 2016 12:56:00 EST Get The Water IN! http://www.sparkpeople.com/secrets.asp?tip=44300_get_the_water_in <img src="http://photosaws.sparkpeople.com/guid/d80611b5-f713-4e79-918d-875c03387a16.jpg">8 glasses of water a day? Really? I hate water period. If it didn't "fizz" I didn't drink it! It was an issue with me and a struggle to drink 8 glasses a day.<br><br>I started making my own "flavored" water and that did the trick for me. I have 4 Mason quart jars filled with water in my fridge. I put sliced fruit in each jar. Orange slices, lemon slices, lime slices! I have used watermelon, halv... Tue, 9 Feb 2016 09:51:00 EST No Middle Aisles http://www.sparkpeople.com/secrets.asp?tip=44297_no_middle_aisles It's true that the periphery of grocery stores contain the healthiest foods. Produce, dairy, fresh bread, and animal mets all usually sit around the edges of a food store.<br><br>It's to health-conscious persons' advantages that after the first display of seasonal goods the next thing they encounter is produces. brightly colored fruit and vegetables are a healthy eater's best friends. Filling half of one's plate with these goodnesses, especially with all manner of leafy greens, helps battle t... Tue, 9 Feb 2016 07:38:00 EST homemade tv dinners http://www.sparkpeople.com/secrets.asp?tip=44291_homemade_tv_dinners We set aside time on the weekend to cook and package up meals for the week. This makes eating health easy for the week, less chance of stopping and grabbing something at the fastfood places.<br>We ordered two and three divided container with tops so can throw them in the fridge. Also makes them easy to toss in the personal cooler with an ice pack. This works with salads, sandwiches, pasta, etc. <br><br>1: The House of Representatives shall be composed of Members chosen every second Year by ... Mon, 8 Feb 2016 20:52:00 EST Whole Grain Benefits http://www.sparkpeople.com/secrets.asp?tip=44282_whole_grain_benefits Why is it important to eat grains, especially whole grains?<br><br>Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.<br> <br><br>NutrientsSliced whole wheat bread image<br><br>Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, ... Mon, 8 Feb 2016 10:46:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44275_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Mon, 8 Feb 2016 05:38:00 EST Herbs and Spices to Curb Cravings http://www.sparkpeople.com/secrets.asp?tip=44234_herbs_and_spices_to_curb_cravings If I am craving some starchy foods that really are not good for my goals for the day, I have discovered that what I actually crave about those comfort foods are actually not the starches at all! So, if I want to eat a whole pan of lasagna, or about ten pieces of pizza, I think about what flavors I really am looking for. For those two, it is usually the combination of tomatoes with oregano and maybe basil and thyme. When I know what the flavors I want are, I can usually prepare a salad with th... Fri, 5 Feb 2016 19:44:00 EST Pros of Paleo Diet http://www.sparkpeople.com/secrets.asp?tip=44209_pros_of_paleo_diet You need to read this list. You need to read it because once you do you’ll realize the Paleo Diet is unquestionably the best diet for you. There are no special pills and you don’t have to starve yourself for 40 days and 40 nights.<br><br>All you have to do is eat in a similar fashion as your paleolithic ancestors. These are foods that you’ve adapted the ability effectively convert into energy. <br><br>The problem with your current diet is that you think just because your body is the best mach... Thu, 4 Feb 2016 12:16:00 EST HYPNOSIS Helped me STOP CHOCOLATE!!!! http://www.sparkpeople.com/secrets.asp?tip=44203_hypnosis_helped_me_stop_chocolate <em>524</em> Hello Sparkpeople!!! <em>252</em> <br><br>It's the beginning of February 2016 & I'm back to SP, after 6 months away, during which time, unfortunately, I regained the 25lbs I'd lost, <br>doing SP from April to July of 2015. <br> <em>15</em> <em>9</em> <em>15</em> <em>39</em> <br><br>Although I've actually been back since the beginning of January, it's taken me some time to getting around to writing my 1st Blog.... Not only is this a Blog... <br>It contains a "SE... Thu, 4 Feb 2016 06:07:00 EST Drinking your 8 glasses of water http://www.sparkpeople.com/secrets.asp?tip=44196_drinking_your_8_glasses_of_water People don't realize the importance of water in a healthy lifestyle. Water is essential to one's health and wellbeing. Water carries nutrients to the body's cells and aids in the removal of waste materials and toxins from the body. When a person does not drink enough water, the body becomes dehydrated. The cells are unable to be rid of the toxins and wastes, which then build up in the system. This causes a general feeling of illness, and cause headaches, muscle aches, fatigue, and dizziness. ... Wed, 3 Feb 2016 13:30:00 EST TRACKING MY FOOD DAILY http://www.sparkpeople.com/secrets.asp?tip=44187_tracking_my_food_daily I have been working out a minimum of 120 minutes a day. I only do 30 minutes at a time, so I do not get frustrated or burnt out. It has been good so far.<br><br>I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to rem... Wed, 3 Feb 2016 08:37:00 EST 6 minis a day http://www.sparkpeople.com/secrets.asp?tip=44155_6_minis_a_day I have found that as I have hit the over 40 mark, I need to actually eat MORE and more often. 6 small meals a day at 200-250 each is best to help me lose weight and feel better. I increased my water intake and that also helped tremendously. I consider my carefully and plan out my snacks (mini-meals). I Have extra supplies at work too, in case I forget anything. I also have increased my lean protein intake and that has also made a huge difference. By having Sparkpeople and the trackers, I have... Mon, 1 Feb 2016 15:22:00 EST TIME TO MEAL PREP http://www.sparkpeople.com/secrets.asp?tip=44153_time_to_meal_prep I am a big supporter of meal prep. You don’t have to be a body builder to partake, and it saves heaps of time in the week when you normally have little to spare. I know it seems like an arduous task, but it’s importance in achieving your goals really can’t be underestimated. Knowing what to eat, how much to eat, when to eat and then preparing your meals is one of important aspects of achieving a healthy, balanced diet.<br><br>The key to getting ahead with meal prep is to have a few staple foo... Mon, 1 Feb 2016 14:12:00 EST Benefits of Juicing http://www.sparkpeople.com/secrets.asp?tip=44151_benefits_of_juicing Whole fruit or juice<br>Did you know that 95% of the vitamins and enzymes our bodies need are found in the juice of raw fruits and vegetables? We would need to eat 2 lbs of carrots, 10-12 apples, or 8 lbs of spinach to get the same amount of nutrients you receive in one 16 oz juice. When you drink juice, highly concentrated vitamins, minerals and enzymes rapidly enter the bloodstream absorbing all of the nutritional benefits of the fruits and vegetables and giving your digestive organs a much... Mon, 1 Feb 2016 11:53:00 EST Gradual food changes http://www.sparkpeople.com/secrets.asp?tip=44150_gradual_food_changes One of the best ways of making changes in the way you eat is to make gradual changes in food choices. Pick one item that you eat, making sure it is NOT your favorite food item. Switch out that item for a healthier option. Begin by doing this one meal a week. Then move on to two meals, and so on until you have switched out a food item in one meal each day of the week. Once this habit has taken hold, begin switching out items at two meals per day, working up to seven days or 14 meals per week. ... Mon, 1 Feb 2016 11:40:00 EST meal prep for the upcoming week http://www.sparkpeople.com/secrets.asp?tip=44148_meal_prep_for_the_upcoming_week Meal prep on the weekend for the <br>upcoming week. <br>1. roast and steam veggies for the week. <br> <br>2. sautee onions and peppers for omelets. <br><br>3. hard boil eggs for a quick and easy snack <br><br>4. Casseroles are quick and easy to prepare and freeze. So this way you wont get bored.<br><br>I feel that i have more success when i meal prep than when i don't. I will make every excuse during the week to not cook. When i do this i end up binging because i... Mon, 1 Feb 2016 10:45:00 EST Eat more fiber http://www.sparkpeople.com/secrets.asp?tip=44133_eat_more_fiber I have been eating more fiber and I am amazed at the difference it has made. I feel satisfied when I eat fiber. Snacking is not a problem for me any more..<br>Starting the day with about 10 grams of fiber is the best way to start the day. ( it also helps to keep you regular).<br>I have found several snack bars that contain a lot of fiber and are delicious. I also add lots of fresh spinach throughout my day.<br>Beans are a great source of fiber. I like adding them to soups and salads, as well ... Sun, 31 Jan 2016 14:00:00 EST Veggie and fruit Smoothie- Daily! http://www.sparkpeople.com/secrets.asp?tip=44108_veggie_and_fruit_smoothie_daily Every day I have a veggie smoothie. This way I know I am getting in my veggies!<br><br>3 big handfuls of a mixture of spinach, kale and chards<br>1 fuji apple<br>1 banana<br>About 4 cups of water<br><br>Optional- instead of water, add OJ. This will sweeten up the smoothie. When I started making these, this is how I started.<br>Another option is to add more fruit and cut back on the veggie mix. This will also sweeten up the smoothie.<br><br>Place all in high powered blender (I use a Vitami... Sat, 30 Jan 2016 08:28:00 EST Veggie and fruit Smoothie- Daily! http://www.sparkpeople.com/secrets.asp?tip=44107_veggie_and_fruit_smoothie_daily Every day I have a veggie smoothie. This way I know I am getting in my veggies!<br><br>3 big handfuls of a mixture of spinach, kale and chards<br>1 fuji apple<br>1 banana<br>About 4 cups of water<br><br>Optional- instead of water, add OJ. This will sweeten up the smoothie. When I started making these, this is how I started.<br>Another option is to add more fruit and cut back on the veggie mix. This will also sweeten up the smoothie.<br><br>Place all in high powered blender (I use a Vitami... Sat, 30 Jan 2016 08:28:00 EST Veggie and fruit Smoothie- Daily! http://www.sparkpeople.com/secrets.asp?tip=44106_veggie_and_fruit_smoothie_daily Every day I have a veggie smoothie. This way I know I am getting in my veggies!<br><br>3 big handfuls of a mixture of spinach, kale and chards<br>1 fuji apple<br>1 banana<br>About 4 cups of water<br><br>Optional- instead of water, add OJ. This will sweeten up the smoothie. When I started making these, this is how I started.<br>Another option is to add more fruit and cut back on the veggie mix. This will also sweeten up the smoothie.<br><br>Place all in high powered blender (I use a Vitami... Sat, 30 Jan 2016 08:28:00 EST Veggie and fruit Smoothie- Daily! http://www.sparkpeople.com/secrets.asp?tip=44105_veggie_and_fruit_smoothie_daily Every day I have a veggie smoothie. This way I know I am getting in my veggies!<br><br>3 big handfuls of a mixture of spinach, kale and chards<br>1 fuji apple<br>1 banana<br>About 4 cups of water<br><br>Optional- instead of water, add OJ. This will sweeten up the smoothie. When I started making these, this is how I started.<br>Another option is to add more fruit and cut back on the veggie mix. This will also sweeten up the smoothie.<br><br>Place all in high powered blender (I use a Vitami... Sat, 30 Jan 2016 08:28:00 EST Coconut Oil Benefits http://www.sparkpeople.com/secrets.asp?tip=44097_coconut_oil_benefits Coconut oil is one of the few foods that can be classified as a “superfood.”<br><br>Its unique combination of fatty acids can have profound positive effects on health.<br><br>This includes fat loss, better brain function and various other amazing benefits.<br><br>Here are the top 10 health benefits of coconut oil that have been experimentally confirmed in human studies.<br><br>If you want to try coconut oil for free, then get this organic virgin and fair-trade coconut oil from Thrive Market.<... Fri, 29 Jan 2016 17:02:00 EST Best Thing I Bought This Year: Nutribullet http://www.sparkpeople.com/secrets.asp?tip=44093_best_thing_i_bought_this_year_nutribullet I have many different types of juicers, blenders and smoothie makers. After about a week of excitement they all now reside in my forgotten items cupboard in my kitchen above the stove. You know that one- the hard to get to shelves so when something goes there it is literally forgotten. That shelf.<br><br>But last year (2015) I bought a nutribullet and I cannot explain to you how it has changed my life. I love this thing and i think it loves me back. I use it for so many different things... Fri, 29 Jan 2016 14:05:00 EST Portion Control and Other Healthy Eating Tips http://www.sparkpeople.com/secrets.asp?tip=44092_portion_control_and_other_healthy_eating_tips Ever have a problem with portion control? Use a ½ cup measuring cup instead of a serving spoon to put your veggies on your plate. If you are supposed to get a cup of something (like salad) just use it twice, or use the 1 cup measuring cup. This takes the guesswork out of portions. For meats, use a food scale. Put your entire plate on the scale and reset the scale to zero, and then add the meat. You can add more or cut off some if the amount is off. You can also do this for lunch meat. I b... Fri, 29 Jan 2016 12:21:00 EST Track ahead of time http://www.sparkpeople.com/secrets.asp?tip=44090_track_ahead_of_time I know what I'm supposed to eat, and I have great intentions. I usually start out great in the morning, with a walk and a healthy breakfast. Unfortunately, I often succumb to temptation later in the day. It's especially easy to make unhealthy choices if I wait until I'm hungry to decide what to eat. If I do that, I often pick the easy, quick choice instead of the healthier choice which might require a little work.<br> So -- I've decided that when I'm having a hard time staying on track ... Fri, 29 Jan 2016 11:24:00 EST Sugar Is Not Your Friend http://www.sparkpeople.com/secrets.asp?tip=44086_sugar_is_not_your_friend News flash: We're all dipped in honey and rolled in sprinkles. The average person shovels in 300 calories from added sugar every day, according to a recent report from the University of North Carolina. Roughly 20% of Americans exceed 700 calories of added sugar on a daily basis. That's an entire cup of sugar. Whoa. (See how easy that is to do with these 10 surprising foods that list sugar as the first ingredient.)<br>"Not only are we getting added sugar from obvious places like cakes, candy, ... Fri, 29 Jan 2016 09:21:00 EST Win With Food! http://www.sparkpeople.com/secrets.asp?tip=44082_win_with_food Many people have succeeded with their health goals and will continue to do so. The reality is that everyone has the freedom to choose HOW they will tackle their journey to health.<br><br>I have personally been on my journey for the last month and lost eleven pounds and a wee bit. I had read expert information prior to embarking on my journey that 80% of weight gain, loss, or maintenance is what we consume and 20% of it is about how much we move.<br><br>Being we're having a colder and rainy ... Thu, 28 Jan 2016 22:59:00 EST Green Super Foods http://www.sparkpeople.com/secrets.asp?tip=44072_green_super_foods Superfoods are a special category of foods found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients - nutrients we need but cannot make ourselves. <br><br>We all may be adding more salads and vegetables to our diets, but concern over the quality of foods grown on mineral depleted soils makes Superfoods an intelligent choice. <br>Greens ... Thu, 28 Jan 2016 12:12:00 EST Good Breakfast FTW http://www.sparkpeople.com/secrets.asp?tip=44055_good_breakfast_ftw I don't care how the rest of my day goes, as long as I get a good fibre & protein heavy breakfast, I know I've started it off right. <br><br>My favourite is a tasty yogurt with Chia Seeds & Hulled Hemp Hearts topped with a crunch granola or cereal for texture. I've found that I can get away with non-Greek yogurts because the Chia thickens it even better.<br><br>With that I know I'm going to get a good start on my fibre for the day, which is usually my biggest challenge. I can also keep my sod... Wed, 27 Jan 2016 15:41:00 EST READY TO GET HEALTHY http://www.sparkpeople.com/secrets.asp?tip=44049_ready_to_get_healthy Want to feel your absolute best? It all starts with food. It’s proven that what you eat directly affects your health, your immune system, and can even prevent disease. The best way to take care of your body is to feed it! By consuming real, whole foods daily, you’ll notice an incredible difference in your energy levels, your overall well-being, and you just might drop a couple pounds in the process.<br>So what does eating real food look like? With Larabar, it means following the philosophy th... Wed, 27 Jan 2016 09:34:00 EST Drink 8 Glasses of Water a Day to Feel Full and Eat Less http://www.sparkpeople.com/secrets.asp?tip=44043_drink_8_glasses_of_water_a_day_to_feel_full_and_eat_less To help with my weight loss efforts I have been working to drink more water each day, and also to cut soda from my diet and replace it with water as my drink of choice. <br> <br>Drinking 8 glasses of water each day helps me stay hydrated and avoid overeating. I have read articles about how people confuse thirst (dehydration) for hunger, so they’ll tend to eat rather than drink water, which adds calories to the day’s food intake. I have learned that if I’m craving a mid-afternoon snack, I’ll... Wed, 27 Jan 2016 00:54:00 EST Frozen Berries Get You Over Late Night Cravings http://www.sparkpeople.com/secrets.asp?tip=44038_frozen_berries_get_you_over_late_night_cravings If you're like me, especially in the cold winter months, you're binge watching a great TV show. And that means You Want to Eat At Night. <br><br>I've read all the articles. I know night cravings are not at all the same as actual hunger. And I know watching television makes it worse - all those junk food commercials! Burgers! Fries! FOURTH MEAL. Even if I hadn't been thinking of food, my easily-influenced brain wants something. Now.<br><br>That's why I turn to frozen berries. <br><br>As you pr... Tue, 26 Jan 2016 16:19:00 EST Start your day with lemon water http://www.sparkpeople.com/secrets.asp?tip=44031_start_your_day_with_lemon_water Lemon helps detox the body of impurities. I begin every day with a mug of warm water and 2 tbsp. lemon juice to get my internal systems working properly right from the start. <br><br>5 Health Benefits of Drinking Lemon Water<br><br>1. Helps Digestion<br><br>The biggest benefit may be from the temperature of the water and not even the added lemon. Drinking any water, or especially warm water, first thing in the morning can help flush the digestive system and rehydrate the body.<br><br>Think ab... Tue, 26 Jan 2016 11:17:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=44020_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 26 Jan 2016 06:51:00 EST calculate before a meal http://www.sparkpeople.com/secrets.asp?tip=44015_calculate_before_a_meal I have been using Spark People for just 2 1/2 weeks and have lost 5 pounds. I wanted to get a baseline for where I was before I decided to make major changes. I entered my data and started tracking away. Just by tracking my meals I have a better handle on my nutrition (or lack thereof) and have already seen weight loss and a more positive attitude about health habits. Boy was I surprised to find out that my daily stop at a major coffee shop-which included not only my sugary coffee drink, b... Mon, 25 Jan 2016 18:50:00 EST Groceries and Planning http://www.sparkpeople.com/secrets.asp?tip=44014_groceries_and_planning Something that has worked for me --I have found that if I wash,slice, dice, etc my veggies, fruits( and whatever else I buy) and put them in the proper portions into baggies as I'm putting away the groceries, this really helps. Then, when I want something, it is ready for me to grab and go! Instead of going for unhealthy, fattening chips and cookies which are in an easy- to- grab bag, you now have a healthy snack to easily grab instead. For me, the few extra minutes that this takes on shoppi... Mon, 25 Jan 2016 18:00:00 EST Kale 101 101 http://www.sparkpeople.com/secrets.asp?tip=44013_kale_101_101 Kale 101<br>kale-basketAccording to this comprehensive profile by the USDA, the American diet has drastically changed over the last 30 years. Here are the sad and shocking facts from the National Center for Health Statistics. They say an astounding 62 percent of adult Americans were overweight in 2000, up from 46 percent in 1980, and that figure is on the rise every year.<br><br>In 1999, consumption of sugar reached an all time high. Americans increased their annual intake by 43 pounds (or 39... Mon, 25 Jan 2016 17:13:00 EST Margarine versus Butter http://www.sparkpeople.com/secrets.asp?tip=44008_margarine_versus_butter For years I was a margarine girl. My mother, the anorexic, raised me on margarine, because it was "lower calories". Remember this is in the 60s and 70s when we had no clue what healthy eating was and skinny was the rage. <br><br>I took this into my first and second marriages, forcing my poor farm-raised husband to change from butter to margarine even though we ate beef and pork from the farm and made our weekend pancakes and waffles with (horror) margarine heaped on them.<br><br>I think my... Mon, 25 Jan 2016 11:14:00 EST Eating Protein at Breakfast Every Day To Lose Weight http://www.sparkpeople.com/secrets.asp?tip=43987_eating_protein_at_breakfast_every_day_to_lose_weight For years I did not eat breakfast. As a child I sometimes did, sometimes didn't. I remember eating hot cereal, like cream of wheat or oatmeal. Less frequently I remember eating eggs, usually with toast and sausage or bacon. But at some point between there and my late twenties-early thirties, I became a non-eater of breakfast. At the time, it wasn't a problem because I didn't have a weight problem. <br>After having some health issues in the 1990's, I gained weight. It crept up on me. I hadn't ... Sun, 24 Jan 2016 14:15:00 EST Bananas help more than you think http://www.sparkpeople.com/secrets.asp?tip=43975_bananas_help_more_than_you_think <br>1. Bananas Contain Many Important Nutrients<br><br>Bananas are among the most popular fruits on earth.<br><br>Native to Southeast Asia, they are now grown in many warmer parts of the world.<br><br>There are many types of bananas available, which vary in color, size and shape. The most common type is the yellow banana, which is green when unripe.<br><br>This is what ripe bananas typically look like:<br><br>Whole and Sliced Bananas on Board<br><br>Bananas contain a fair amount of fiber, as ... Sun, 24 Jan 2016 08:48:00 EST More about Balancing Meals http://www.sparkpeople.com/secrets.asp?tip=43967_more_about_balancing_meals I posted the other day about balancing meals. I wanted to share my breakfast today as an example because I think that is the hardest meal for me to balance. After all, it's easy to add a veggie to lunch and supper, but who eats green beans or broccoli at breakfast!<br><br>The easiest way is to drink a serving of low sodium V8 juice, but I try to eat my veggies instead of drink them! So how else can you get your morning veggies in?<br><br>Here is my breakfast for today:<br>1/4 cup of onion a... Sat, 23 Jan 2016 13:37:00 EST Take This Detour! http://www.sparkpeople.com/secrets.asp?tip=43952_take_this_detour I work for the City of Grand Rapids Minnesota and am an Administrative Assistant. I am part of our wellness team and am in charge of writing a quarterly newsletter. <br><br>I recently came across an article that I think really speaks volumes and wanted to share it with you. This is nothing new but we sometimes need to be reminded how fast we can make pour decisions with our eating. Even though I am over weight and have struggled with these issues since I was a kid I still try and eat heal... Fri, 22 Jan 2016 16:54:00 EST Perfect/healthy portions for on the go eating http://www.sparkpeople.com/secrets.asp?tip=43951_perfecthealthy_portions_for_on_the_go_eating I have a hard time choosing healthy foods when I'm busy. I'm a mother of 6 and we are always on the go, with doctor appointments or some type of event. In the past "Fat Food" joints have been my go to for quick eats. We all know a small fry and double cheeseburger is not healthy. It left me feeling sick and guilty & a huge expanding waistline.<br><br>A few weeks ago, I was shopping when I came across some portion containers. I was skeptical, but I purchased some.<br> <br>I purchased 2cup serv... Fri, 22 Jan 2016 15:52:00 EST Am I Hungry? http://www.sparkpeople.com/secrets.asp?tip=43943_am_i_hungry A friend of mien sent me a rather long essay on hunger, why it happens and how it happens. Here is the link if you are interested:<br><br>https://aeon.co/essays/<BR>hunger-is-psychological-and-dieting-on<BR>ly-makes-it-worse<br><br>The article makes a convincing argument that hunger is controlled not only in the stomach but also in the brain and that the brain is taking a lot of things into consideration before making the decision to release the information that you are hungry or you are ful... Fri, 22 Jan 2016 11:20:00 EST Balancing a meal http://www.sparkpeople.com/secrets.asp?tip=43932_balancing_a_meal At first I was just trying to stay withing my caloric range, but thanks to the Full Nutrition Report that I ran at the end of each day, I discovered a few things about my eating habits. My calories were fine, but my nutritional values were all over the place. Too much protein one day, too much cholesterol another day, etc. For example, if I have 2 eggs and 1 piece of whole grain toast, my cholesterol is too high at the end of the day. If I have 1 egg and 2 pieces of toast, I'm just as full,... Thu, 21 Jan 2016 20:05:00 EST Diet Drinks Harmful http://www.sparkpeople.com/secrets.asp?tip=43927_diet_drinks_harmful When taken at face value, diet soda seems like a health-conscious choice. It saves you the 140-plus calories you'd find in a sugary soft drink while still satisfying your urge for something sweet with artificial sweeteners like aspartame, saccharin, and sucralose. But there's more to this chemical cocktail than meets the eye.<br><br>It confuses your body<br>Artificial sweeteners have more intense flavor than real sugar, so over time products like diet soda dull our senses to naturally sweet f... Thu, 21 Jan 2016 12:43:00 EST Darn those "Night Cravings" http://www.sparkpeople.com/secrets.asp?tip=43913_darn_those_night_cravings What Causes Late-Night Cravings<br>Most people are familiar with the midnight sugar attack. While some people do crave junk food in the morning, and other people just keep craving it all day, the most common pattern is for the cookies to start looking better and better as the day goes on.<br><br>In fact, in extreme cases this, there’s actually a diagnosable eating disorder. Night Eating Syndrome (NES) includes symptoms like:<br>Eating large amounts (25% or more) of your total daily food intak... Thu, 21 Jan 2016 00:37:00 EST Cook for your Health... http://www.sparkpeople.com/secrets.asp?tip=43910_cook_for_your_health I am from the South and things get fried if it stays still long enough... I saw them fry Twinkies and I thought that was crazy but the matter is I had to stop the insane way I was cooking... I have done a lot with foods that never thought I would sneak in ... My kids didn't know half the things they were eating and if I had said this they would have not tried it.. I grew up and we had to eat what ever was on your plate so if I wasn't sure if I liked it I would hold back to see what it was .. ... Wed, 20 Jan 2016 18:12:00 EST Always Plan Ahead http://www.sparkpeople.com/secrets.asp?tip=43904_always_plan_ahead You should always be prepared for meals. Being caught off guard is where I found myself either struggling to find a meal or struggling to make the "best" of bad choices!! <br><br>Meetings that provide meals or snacks tend to be provided based on budget and not on the fact that you are trying to eat a balanced meal. I prepare my meals from the weekend. I cook enough proteins to carry me through several meals. I do a mix of chicken or fish. Or ground turkey and lean beef are also great choices.... Wed, 20 Jan 2016 16:07:00 EST Importance of Breakfast http://www.sparkpeople.com/secrets.asp?tip=43900_importance_of_breakfast Some people skip breakfast in an effort to lose weight, but that's not a good idea. It can backfire.<br><br>Skipping meals, especially breakfast, can actually make weight control more difficult. Breakfast skippers tend to eat more food than usual at the next meal, or nibble on high-calorie snacks to stave off hunger.<br><br>Some studies suggest that people tend to add more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals... Wed, 20 Jan 2016 13:31:00 EST It's Not That Complicated http://www.sparkpeople.com/secrets.asp?tip=43869_its_not_that_complicated <br>1<br>It's not that complicated.... eating less and moving more is the best, most popular strategy among those who successfully lose weight.<br><br>In contrast, the cavemen, the Atkins-ish and Ornish-ish, the liquid diets, the fasts, and all the specially designed diet foods—all those “reduced-calorie delivery systems” with appealing pitch people—just don’t work. Liquid diets, nonprescription diet pills, and popular diets had no association with successful weight loss.<br><br><br><br><br><... Tue, 19 Jan 2016 08:57:00 EST Track the Foods (and Drinks) you Consume Every Single Day (Even those Small Snacks at the Office!) http://www.sparkpeople.com/secrets.asp?tip=43867_track_the_foods_and_drinks_you_consume_every_single_day_even_those_small_snacks_at_the_office I was most successful in my weight loss efforts when I took the time to track the foods I ate every single day. When I took the time to track the calories in that slice of cake I had at the office or the pizza slice one of my co-workers sent in my direction, it was a real eye-opener how the calories consumed would add up.<br> <br>I think the most important lesson I learned from tracking my food consumption, was in learning more about calories in foods I eat on a regular basis. For example, ... Tue, 19 Jan 2016 07:07:00 EST Doing What's Best http://www.sparkpeople.com/secrets.asp?tip=43863_doing_whats_best When I began my journey here on Spark People, I didn't know a thing about anything health and fitness related. It was like the big bad wolf and the little red riding hood scenario in my mind because I really believe that it's all mental. It's all about our mindset, once that becomes controlled you become unstoppable in a way and I don't intend on veering off subject but I had to relate those thoughts into words. But back to what my point is, after all the hype , info on all these different f... Tue, 19 Jan 2016 01:56:00 EST Morning Coffee Pit Fall Avoidance http://www.sparkpeople.com/secrets.asp?tip=43841_morning_coffee_pit_fall_avoidance Coffee is in! It's been in for a long while. I love coffee and I'm not alone in this. However how I drink my coffee is key. I have a flavourful dark roast no cream or milk with a packet of Stevia. I can drink it without the stevia as well but I don't drink a lot of coffee so a packet of Stevia is okay. One special coffee a week on Fridays is my limit. I stop at the local starbucks for a Caramel Macchiato. I get mine with lactose free milk to avoid the stomach upset I get from regular milk. Th... Mon, 18 Jan 2016 08:20:00 EST More on Salt http://www.sparkpeople.com/secrets.asp?tip=43824_more_on_salt Yesterday I showed a significant weight gain over night, two whole pounds. I knew this was water weight resulting from a high sodium Friday and yesterday I embarked on a program to rid myself of the water. Step one, low sodium Saturday. Step two, hydrate, hydrate, hydrate.<br><br>I was careful what I ate all day long, using the tools on my smart phone and choosing the foods with the lower sodium content. In only one instance was the food sort of tasteless and in need of salt but I resiste... Sun, 17 Jan 2016 12:09:00 EST Consider what you eat wisely http://www.sparkpeople.com/secrets.asp?tip=43823_consider_what_you_eat_wisely Honestly, as long as you count the calories, you can eat whatever. Just make sure it wont be empty calories so when you eat it you wont feel hungry and dissapointed. Like, you can eat and eat bread and will never feel full, and you will pack on the calories. You can also eat a bunch of junk like snack cakes and potato chips, but you will feel greasy and you will have not gained satisfaction. If i eat 2 bananas, thats more than 200 calories! I will still be hungry, and I will have gained more... Sun, 17 Jan 2016 11:45:00 EST GOTTA KEEP MOVING FORWARD http://www.sparkpeople.com/secrets.asp?tip=43815_gotta_keep_moving_forward I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Sun, 17 Jan 2016 00:33:00 EST my morning tea http://www.sparkpeople.com/secrets.asp?tip=43800_my_morning_tea Each morning I have a tea made with 16 ounces of hot water, a tbls. of honey, a tbls of lemon juice, 1/4 tsp of tumeric, 1/2 tsp of cinnamon and a tbls of organic apple cider vinegar. It helps with my morning blood sugar levels and curbs my appetite for the day. Seperately these ingredients are so very good for you anyway that putting them into one drink in the morning just simply cant go wrong. The tumeric itself is known to help and aid in fat loss and the honey and lemon juice are helpf... Sat, 16 Jan 2016 12:25:00 EST Delay Tactic for Workplace Sugar/Fat Traps http://www.sparkpeople.com/secrets.asp?tip=43786_delay_tactic_for_workplace_sugarfat_traps I know I'm not alone. I've seen many Spark posts related to the constant barrage of workplace treats. My favorite term for this is "toxic food environment," though I was actually told to "shut up" by a co-worker a few years back when I chose to be vocal with it. <br><br>I work on a floor that houses a department of 50+. More than one of them are excellent bakers. Unfortunately for me, they like to bring treats to share with co-workers. One even brings both a sheet cake (for the floor) and a p... Fri, 15 Jan 2016 13:01:00 EST Healthy Drink Choices http://www.sparkpeople.com/secrets.asp?tip=43784_healthy_drink_choices Healthy Drinks<br> <br>in<br> <br>Stumbleupon<br> <br>RELATED<br><br>This recipe for a fruit cooler will keep you healthy and hydrated<br>Water is the best choice for quenching your thirst. Coffee and tea, without added sweeteners, are healthy choices, too.<br>Some beverages should be limited or consumed in moderation, including diet drinks, fruit juice and milk. Alcohol in moderation can be healthy for some people, but not everyone.<br>Avoid sugary drinks like soda, sports beverages, and ... Fri, 15 Jan 2016 11:57:00 EST A LIFETIME OF STRUGGLES http://www.sparkpeople.com/secrets.asp?tip=43782_a_lifetime_of_struggles I have been dealing with weight issues since I was about five or six years old. I have done lots of diets, exercise, and even a medical fast. I have had many levels of success and failure over the years. However, now I believe that I have a grasp on what I need to do to be successful. I have a compulsive eating disorder. I have to remain very structured in what I do every day. I am not somebody who can just come into work when there are doughnuts, have one and be fine about it. I have to be v... Fri, 15 Jan 2016 10:20:00 EST Soda, Chili Peppers, and Dehydration http://www.sparkpeople.com/secrets.asp?tip=43775_soda_chili_peppers_and_dehydration Drinking soda is linked to higher stroke risk. The more soda (regular and/or diet) you drink, the higher your risk of stroke, according to a study published in the American Journal of Clinical Nutrition. Researchers analyzed soda consumption and incidence of stroke among 43,371 men and 84,085 women between 1980 and 2008. Men and women who drank more than one serving of sugar-sweetened soda per day were more likely to have high blood pressure and high cholesterol, while those who consumed d... Thu, 14 Jan 2016 20:29:00 EST Eliminate Soft Drinks http://www.sparkpeople.com/secrets.asp?tip=43767_eliminate_soft_drinks One of the major causes of obesity is soda. If you want to lose weight, giving up your soda consumption is probably one of the best beginning moves. Within weeks you will see a difference.<br><br>The Great Addiction<br><br>Soda consumption accounts for more than a quarter of all drinks consumed within the United States. Starting at toddler age, children are drinking soda and adding more sugar to their bodies than cookies, candy and ice cream combined. Along with the high sugar content, caffei... Thu, 14 Jan 2016 11:21:00 EST Secret to feeling full... http://www.sparkpeople.com/secrets.asp?tip=43762_secret_to_feeling_full My secret to feeling full is to add filling foods to my diet. I eat high fiber foods like leafy greens and I add one apple to my Chobani 0% yogurt and some walnuts to make myself a filling snack or meal. I can eat this for a meal and feel full until my next meal. And its really delicious and healthy too! Try it...its great! I used to limit myself to low calorie simple ideas but have found that those choices have left me wanted something else. Other choices that I make that really are fil... Thu, 14 Jan 2016 10:13:00 EST One day fasting http://www.sparkpeople.com/secrets.asp?tip=43759_one_day_fasting I have been doing my best, all things considered, eating healthy, working out, reducing alcohol, drinking more water. This has been the longest I have ever done this. Frankly speaking, I am really on the verge of saying I have begun a behavioral change. I am not sure when you can actually say you have changed behavior because like addictions, the tendency is always there in the back of your mind to fall back to previous bad behaviors. Getting older, getting wiser, maybe. Sparkpeople definitel... Thu, 14 Jan 2016 08:07:00 EST Mediterranean-Style Diet, Berries, Vitamin D-3 http://www.sparkpeople.com/secrets.asp?tip=43752_mediterraneanstyle_diet_berries_vitamin_d3 A Mediterranean-style diet protects brain blood vessels. Following a Mediterranean-style dietary pattern may protect the tiny blood vessels in your brain from damage, according to study findings in the Archives of Neurology. A Mediterranean-style diet is rich in fruits, vegetables, whole grains, and plant proteins and contains minimal amounts of red meat, saturated fat, processed foods, and sweets. In the study, participants whose diets most closely resembled a Mediterranean-style eating p... Wed, 13 Jan 2016 18:27:00 EST Pre-Track Your Meals to stay in line with nutrition goals http://www.sparkpeople.com/secrets.asp?tip=43749_pretrack_your_meals_to_stay_in_line_with_nutrition_goals When I first decided I was getting a little heavier, and I wanted to do something to control my weight and my health, I was lost. There are so many competing articles out there that insist on what is right and what is wrong. I sought the help of a nutritionist, which ended up being covered by my health insurance. After learning the basics of limitations and other aspects rather than calories, I was on my way right? Wrong. It is so hard to do the mental math in your head! This is when I develo... Wed, 13 Jan 2016 15:50:00 EST Reasons to Eliminate Soda from Your Diet http://www.sparkpeople.com/secrets.asp?tip=43743_reasons_to_eliminate_soda_from_your_diet So you love a glass of soda as much as the rest of the world loves their first cup of coffee in the morning. What most people don’t realize is that soda is terrible for your body and overall health. Soda is bad for your stomach and bones and has a number of significant side effects that will make you wish you’d never become addicted (and many of you are)!<br><br>With that in mind, here are 7 reasons why you should eliminate all forms of soda from your diet.<br><br>Soda is addictive. Don’t bel... Wed, 13 Jan 2016 12:49:00 EST Eating Clean and the Dirty Dozen http://www.sparkpeople.com/secrets.asp?tip=43741_eating_clean_and_the_dirty_dozen Watching the labels and the fruits/vegetable information in your store might help you fight off serious infection later. A lot of the food in our stores now comes from corporate farming, and its laden with products that, if we ingest too much, can be harmful to us now and in the future. <br><br>1. I grew up in the 60s and 70s in suburban Chicago. I think most of what we ate back then was still farm-fed, non-antibiotic , fresh off the farm vegetables and fruit. Yes, a lot of our stuff cam... Wed, 13 Jan 2016 11:04:00 EST Silence the Demanding Child http://www.sparkpeople.com/secrets.asp?tip=43735_silence_the_demanding_child From the book "Skinny School" by Julie N. Gordon, I've learned that the Demanding Child in me is not going to help me reach my healthy eating goals. To the contrary, she will sabotage my goals. She wants what she wants and she wants it now. She has no discipline. She will justify her wants and behavior and make excuses to get her own way.<br><br>When I hear her, the Sane Adult in me recognizes her behavior, a tantrum of sorts, and silences her. I would never follow the dictates of an unre... Wed, 13 Jan 2016 08:07:00 EST Healthy is as Healthy Does http://www.sparkpeople.com/secrets.asp?tip=43731_healthy_is_as_healthy_does I loved the movie Forrest Gump, especially when Forrest would rattle off all his mother's words of wisdom. One in particular was when he said that his mama said, "stupid is as stupid does." Along those lines, I believe that "healthy is as healthy does." <br><br>I say this because I've seen plenty of woo around weight loss; to lose weight you must eat clean, you must give up all sugar, you must eat low carb/high fat, you must...you must....you must! <br><br>In my book, the only "must" is to... Tue, 12 Jan 2016 23:43:00 EST Starchy Vegetables: In A Class All Their Own (cont.) http://www.sparkpeople.com/secrets.asp?tip=43730_starchy_vegetables_in_a_class_all_their_own_cont How many carbs are too many? In recent years, people have become much more aware of the amount of carbohydrates that they eat. Part of this is due to the popularity of low-carb or no-carb diets like the Atkins diet. But most Americans have realized that completely cutting out carbs is not only difficult, it also can rob the body of important nutrients. Instead of treating carbohydrates like the enemy, you may find it easier to limit the amount of carbohydrates that you eat daily.<br><br>A... Tue, 12 Jan 2016 22:54:00 EST Coffee is Good - and Good For You http://www.sparkpeople.com/secrets.asp?tip=43720_coffee_is_good_and_good_for_you Coffee isn’t just warm and energizing, it may also be extremely good for you.<br><br>In recent years and decades, scientists have studied the effects of coffee on various aspects of health and their results have been nothing short of amazing.<br><br>Here are 7 reasons why coffee may actually be one of the healthiest beverages on the planet.<br><br>1. Coffee Can Make You Smarter<br><br>Coffee doesn’t just keep you awake, it may literally make you smarter as well.<br><br>The active ingredient i... Tue, 12 Jan 2016 12:19:00 EST