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 What's new and beneficial about carrots? http://www.sparkpeople.com/secrets.asp?tip=49638_whats_new_and_beneficial_about_carrots <br>What's New and Beneficial about Carrots<br><br> We are fortunate to have the results of a new 10-year study from the Netherlands about carrot intake and risk of cardiovascular disease (CVD)—and those results are fascinating. Intake of fruits and vegetables in the study was categorized by color and focused on four color categories: green, orange/yellow, red/purple, and white. Out of these four categories, orange/yellow (and in particular, foods with deeper shades of orange and yellow) e... Sun, 4 Dec 2016 11:36:00 EST There are health benefits in cinnamon! http://www.sparkpeople.com/secrets.asp?tip=49635_there_are_health_benefits_in_cinnamon Besides smelling like the holidays, cinnamon has many benefits, so open that container, and let's add a little spice to our lives!<br><br>Cinnamon is a spice that is made from the inner bark of trees called Cinnamomum. Cinnamon is made by cutting the stems of the cinnamomum tree. The inner bark is then extracted and the woody parts removed from it.<br><br>When it dries, it forms strips that curl into rolls, called cinnamon sticks. The sticks can be ground to form cinnamon powder.<br><br>The ... Sun, 4 Dec 2016 11:04:00 EST Eat Whole Foods & Lower Carb, Ditch The Processed Crap! http://www.sparkpeople.com/secrets.asp?tip=49625_eat_whole_foods_lower_carb_ditch_the_processed_crap Ditch the processed American cheese, processed meats with fillers, processed grains (white flour, cornstarch, etc), and ditch the sugar. Your body will not only thank you for it by not having any more pain or inflammation but the weight will drop off by itself with NO exercise.<br>We've been told all these years that fats are bad, all carbs are good, etc but it is a lie. They're slowly changing the food pyramid! Not all carbs are created equal (veggies over breads and pastas, whole grains ins... Sat, 3 Dec 2016 15:38:00 EST What Is Zucchini Good For? http://www.sparkpeople.com/secrets.asp?tip=49613_what_is_zucchini_good_for What Is Zucchini Good For?<br><br><br>Zucchini Nutrition Facts<br>For many people, summertime is simply incomplete without serving a delicious array of scrumptious green vegetables. But here’s an idea: why not take a break from the usual leafy green salads, and dig into a plateful of succulent zucchini instead?<br><br>A member of the gourd family (Cucurbitaceae), zucchini is an easy-to-grow summer squash native to Central America and Mexico. It was brought to the United States by Italian immi... Fri, 2 Dec 2016 11:33:00 EST What are some of the health benefits of green beans? http://www.sparkpeople.com/secrets.asp?tip=49606_what_are_some_of_the_health_benefits_of_green_beans What are some of the health benefits of green beans?<br><br>Best studied from a research standpoint is the antioxidant content of green beans. In addition to conventional antioxidant nutrients like vitamin C and beta-carotene, green beans contain important amounts of the antioxidant mineral manganese. But the area of phytonutrients is where green beans really shine through in their antioxidant value. Green beans contain a wide variety of carotenoids (including lutein, beta-carotene, violaxant... Fri, 2 Dec 2016 06:23:00 EST Why is fiber such an important part of a healthy eating lifestyle? http://www.sparkpeople.com/secrets.asp?tip=49570_why_is_fiber_such_an_important_part_of_a_healthy_eating_lifestyle Why is fiber such an important part of a healthy eating lifestyle?<br><br>As you sit reading this article, the food that you've eaten in the past day is slowing inching its way through your digestive tract. Some days, this may seem like a sprint, but in fact, it's more of a marathon. Between the small and large intestine, food and other waste products need to travel more than 25 feet to get to the end of the journey.<br><br>This process is controlled by very carefully choreographed muscle mov... Tue, 29 Nov 2016 22:10:00 EST My mindful eating http://www.sparkpeople.com/secrets.asp?tip=49566_my_mindful_eating I try to watch what I eat all the time. I don't open a bag of treats (when I do have them) and just eat out of the bag. I will allocate an amount that I can log. Before I eat, I will log the amount. Sometimes when I see how many calories something is and how little it contributes to my overall health (ie fiber, vitamins, etc.), I sometimes will rethink the "treat". Even if I still do want it, I try to make sure I still stay within my calorie target. I can't think of anything more to say... Tue, 29 Nov 2016 15:17:00 EST Get a Memory Boost From Food http://www.sparkpeople.com/secrets.asp?tip=49562_get_a_memory_boost_from_food Get a Memory Boost From Food<br><br><br>You exercise your body and your mind with regular workouts and challenges like sudoku and crossword puzzles. You learn memory tips and tricks to improve recall, and teach your brain new things all in an effort to boost mental fitness. But don't forget what your brain really needs to help keep memory strong — memory food.<br><br>Memory Boost: How Food Supports Your Brain<br><br>Your entire body needs the right nutrients to keep it healthy, and your brain... Tue, 29 Nov 2016 12:41:00 EST Slice up Veggies ahead of time http://www.sparkpeople.com/secrets.asp?tip=49561_slice_up_veggies_ahead_of_time People are supposed to get at least five servings of fruits or vegetables every day, and that can be challenging sometimes. So my secret is to make snacking easier. I think it is a great idea to keep sliced up celery and carrots on hand at all times. I like to thinly slice the celery so it is easier to eat. Not just one stalk cut into three chunks, but into about twelve sticks. It also cuts back on the strings that are a bit annoying. For my daughter I chop the celery into little bits like... Tue, 29 Nov 2016 11:02:00 EST Reducing hunger cravings through high nutrition foods and exercise. http://www.sparkpeople.com/secrets.asp?tip=49556_reducing_hunger_cravings_through_high_nutrition_foods_and_exercise Selecting high nutrition foods in every meal and snack with minimal processed sugars and other simple carbohydrates has significantly reduced my hunger cravings as I use Spark People to loose weight. When I add a sugary desert or artificially sweetened drink that fits my calorie goals, the craving for sweets and more food grows strong.<br><br>While this is anecdotal, I have successfully lost over eight pounds in 4 weeks of consistent effort. While the refined carbs of Thanksgiving set me back... Tue, 29 Nov 2016 02:32:00 EST A Few Tips to Avoid Food Temptation http://www.sparkpeople.com/secrets.asp?tip=49549_a_few_tips_to_avoid_food_temptation Let’s be honest: Improving your eating habits is hard, even when you are doing the shopping and cooking. But what do you do when you are constantly being tempted to eat more by the people around you, or the situation you’re in? Relax. While resisting temptation is never easy, we’ve come up with stay-in-control strategies for the most common situations in which temptation might call. If there’s a common theme, it’s this: Be prepared! By having a plan (or merely a script for what to say) you ca... Mon, 28 Nov 2016 18:07:00 EST Which Berries Are Best? http://www.sparkpeople.com/secrets.asp?tip=49542_which_berries_are_best Which Berries Are Best?<br><br><br>What would the world be like without the fresh, delicious flavors, colors and textures that berries provide to your diet?<br><br>More specifically, what would it be like if berries tasted good but didn’t provide all the nutrients they do? Chances are we wouldn’t be as healthy and, surprisingly, many of their health benefits come as a package deal with their flavors and even their vibrant colors.1<br><br>Berries are loaded with vitamins, minerals and micronut... Mon, 28 Nov 2016 12:23:00 EST Picky Eaters Aren't Just Kids http://www.sparkpeople.com/secrets.asp?tip=49530_picky_eaters_arent_just_kids I do like to eat spinach in salads or lightly sauteed but one way to get a great serving is to use it in a smoothie. This is perfect for people who may not like to actually EAT spinach. Not only does it supply healthy nutrients and protein, with the right added ingredients it can taste like a dessert or treat! My favorite recipes are to take two handfuls of washed spinach and blend with Orange Juice and water for a simple vitamin packed wake up. There are times I will add frozen raspberries, ... Sun, 27 Nov 2016 22:33:00 EST Maintaining portion control http://www.sparkpeople.com/secrets.asp?tip=49528_maintaining_portion_control Driven by the fact I hate to cook and tend to graze, I put together my meals the night before. Just like when I was working and prepared the next day's lunch. My freezer is stocked with fruits and vegetables, salmon filets, and meats that have been cooked then divided into 3 oz portions. So, I put a half cup each of broccoli and green beans, a third cup of my grain combo that has been premeasured and frozen plus a meat/meatless portion into a microwavable dish. At dinner time, I warm the ... Sun, 27 Nov 2016 15:29:00 EST What's new and beneficial about Swiss chard? http://www.sparkpeople.com/secrets.asp?tip=49521_whats_new_and_beneficial_about_swiss_chard What's new and beneficial about Swiss chard?<br><br> We've become accustomed to thinking about vegetables as great sources of phytonutrients. Indeed they are! But we don't always appreciate how unique each vegetable can be in terms of its phytonutrient content. Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that's also found in broccoli, kale, strawberries, and other foods. But alongsid... Sun, 27 Nov 2016 08:42:00 EST Stop and think! http://www.sparkpeople.com/secrets.asp?tip=49516_stop_and_think I ask myself - do I really want to record THAT on my food tracker?! Asking that question and waiting for the answer can be enough for me not to choose to eat that food. This way, I hold myself accountable to my SP friends. <br><br>If the answer is "yes", then I eat whatever THAT food is and log it. If the answer is "no", that I would not feel good about logging that food in, then, I take a deep breath, probably have a bit more of an internal conversation about the food choice. <br><br>I th... Sat, 26 Nov 2016 14:27:00 EST What's the Difference Between Brown and White Eggs? http://www.sparkpeople.com/secrets.asp?tip=49510_whats_the_difference_between_brown_and_white_eggs What's the Difference Between Brown and White Eggs?<br><br><br>Egg production in the U.S. is pretty impressive: 50 billion eggs per year, but unfortunately that large number is achieved through the use of industrial agriculture, namely concentrated animal feeding operations (CAFOs).1<br><br>About 70 percent of the eggs produced are sold as is, while the rest have their shells removed for conversion into both liquid and dried egg products, sometimes with just the whites (as the yolks have been... Sat, 26 Nov 2016 09:57:00 EST What is curcumin? http://www.sparkpeople.com/secrets.asp?tip=49508_what_is_curcumin What is curcumin?<br> <br>Curcumin is a polyphenol in with a quite remarkable set of potential health benefits. These potential benefits include better regulation of inflammation, oxidation, cell signaling, blood sugar levels, blood fat levels, and bra... Sat, 26 Nov 2016 06:06:00 EST How to Bounce Back After a Food Binge http://www.sparkpeople.com/secrets.asp?tip=49502_how_to_bounce_back_after_a_food_binge ‘Tis the season to overdo it with stuffing, turkey, buttery rolls, and pie, pie, and more pie. With all the office parties, cookie swaps, and holiday potlucks (just us?) this time of year, it’s especially hard to avoid overeating. But really, stuffing yourself rotten isn’t limited to the holidays. Sometimes that late-night frozen pizza somehow becomes single-serving with gut-busting repercussions.<br><br>Hey, it happens to the best of us. But the real problem is usually what happens after—in ... Fri, 25 Nov 2016 20:58:00 EST Sneaky Success for Sneaky Hunger http://www.sparkpeople.com/secrets.asp?tip=49466_sneaky_success_for_sneaky_hunger Have a plan in the morning for a snack that you can carry with you during the day for the WHAM hunger craves that hit. Portioned nuts, cheese sticks, a carton of yogurt if you can keep it cool, a small apple with 2 Tbsp PB2 (this is one of the greatest foods to come around). <br>PB2 is a powder that you mix with water and is a perfect 2 Tbsp serving with only 45 calories, great protein, very little fat and tastes great. I prefer the PB2 brand (and have no financial or other interest in their... Wed, 23 Nov 2016 13:48:00 EST Have a Healthy Thanksgiving: 5 Tips to Avoid Overindulging http://www.sparkpeople.com/secrets.asp?tip=49454_have_a_healthy_thanksgiving_5_tips_to_avoid_overindulging During Thanksgiving, it's easy to go overboard with the calories and consumption. Temptations of gooey pecan pie and dense sweet potatoes topped with crackly marshmallows make it seem impossible to be disciplined.<br><br>But eating healthfully on Thanksgiving doesn't mean you have to forgo all your favorite foods.<br><br>If you've got your eating under control for the majority of the time, go ahead and have a piece of pie — just don't lose control entirely. Keep your willpower and your wits a... Tue, 22 Nov 2016 20:25:00 EST Bar Codes Tip http://www.sparkpeople.com/secrets.asp?tip=49448_bar_codes_tip If you are not sure what is healthy when you go to the store an easy fix is to just select the food that does not have a bar code. What will end up happening is you will end up with a lot veggies in your cart. If you not a veggie fan then try to prepare then differently. Pick up a vegan cookbook at library for ideas my favorite is thug kitchen. I am not saying you should be vegan you can still have your chicken/meat but more as a side to your yummy healthy veggies. <br><br>Here is an example ... Tue, 22 Nov 2016 12:05:00 EST What are the health benefits of asparagus? http://www.sparkpeople.com/secrets.asp?tip=49442_what_are_the_health_benefits_of_asparagus What are the health benefits of asparagus?<br><br>It is asparagus season so let's inquire into the health benefits of enjoying this popular spring vegetable:<br>Anti-Inflammatory and Anti-Oxidant Benefits<br><br>It's not surprising to see asparagus being heralded as an anti-inflammatory food because it provides a truly unique combination of anti-inflammatory nutrients. Among these anti-inflammatory nutrients are asparagus saponins, including asparanin A, sarsasapogenin, protodioscin, and dios... Tue, 22 Nov 2016 06:52:00 EST Which Berries Are Best? http://www.sparkpeople.com/secrets.asp?tip=49431_which_berries_are_best Which Berries Are Best?<br><br><br>What would the world be like without the fresh, delicious flavors, colors and textures that berries provide to your diet?<br><br>More specifically, what would it be like if berries tasted good but didn’t provide all the nutrients they do? Chances are we wouldn’t be as healthy and, surprisingly, many of their health benefits come as a package deal with their flavors and even their vibrant colors.1<br><br>Berries are loaded with vitamins, minerals and micronut... Mon, 21 Nov 2016 11:00:00 EST What's New and Beneficial about Sweet Potatoes http://www.sparkpeople.com/secrets.asp?tip=49417_whats_new_and_beneficial_about_sweet_potatoes <br><br>What's New and Beneficial about Sweet Potatoes<br><br> Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all... Sun, 20 Nov 2016 15:11:00 EST Exposing the Fraud of Grocery Store Organic Eggs http://www.sparkpeople.com/secrets.asp?tip=49416_exposing_the_fraud_of_grocery_store_organic_eggs Exposing the Fraud of Grocery Store Organic Eggs<br><br><br>When raised the way nature intended, both chickens and their eggs are healthy sources of high-quality nutrients that many are deficient in — especially high-quality protein and healthy fat.<br><br>Eggs contain complete proteins, meaning they provide the eight essential amino acids, essential to the building, maintenance and repair of your skin, internal organs, muscles, and more.<br><br>They also contain carotenoids such as lutein an... Sun, 20 Nov 2016 11:53:00 EST Food Fraud: What Are You Really Eating? http://www.sparkpeople.com/secrets.asp?tip=49415_food_fraud_what_are_you_really_eating Food Fraud: What Are You Really Eating?<br><br>When you order sushi at your favorite restaurant or pick up a pound of coffee from your local supermarket, you assume you're getting the red snapper or Columbian beans as stated on the menu or label.<br><br>But not so fast. A growing number of cases of "food fraud" are occurring in the United States, such that you may not be able to tell what you're really eating just by looking at the label.<br><br>Worse still, most of these cases are not highly... Sun, 20 Nov 2016 11:15:00 EST Keep Up with Healthy Habits During the Holiday Season http://www.sparkpeople.com/secrets.asp?tip=49406_keep_up_with_healthy_habits_during_the_holiday_season <br>Keep Up with Healthy Habits During the Holiday Season<br><br><br>It’s hard to believe that it’s just about holiday time again…but guess what, it is! 2016 is coming to a close, and so here come the holidays and everything else that accompanies them — like holiday parties and treats!<br><br>Holiday season can be an anxious time for many reasons: the commotion of gatherings, presents to be purchased and given, and for many, the prospect of falling of their healthy eating and exercise routine... Sat, 19 Nov 2016 20:06:00 EST Track your food! http://www.sparkpeople.com/secrets.asp?tip=49397_track_your_food Plan what you are going to eat for the week. Don't let yourself be caught off guard and without a plan. This also means special weekly events that you are invited to attend. You need to plan for the holidays and have other choices for side items in the menu. Measure your food so that you are accountable for your calorie intake at home. This will also help when you are away from home that you will be able to use your eye to gauge how much food is on your plate. Stay away from processed food... Sat, 19 Nov 2016 10:13:00 EST What is the best way to select and store honey? http://www.sparkpeople.com/secrets.asp?tip=49382_what_is_the_best_way_to_select_and_store_honey What is the best way to select and store honey?<br> <br>Honey is sold in individual containers or in bulk. It is usually pasteurized, although oftentimes at farmer's markets you can find raw honey. Raw honey that has not been pasteurized, clarified, or filtered—provided it is of the highest nutritional quality and safety—is your best choice. Look for honey that states "100% pure." While regular honey i... Fri, 18 Nov 2016 06:51:00 EST Substituting foods and drinks! http://www.sparkpeople.com/secrets.asp?tip=49366_substituting_foods_and_drinks I usually drink about three to four cups of coffee/day. With each, I would add about a tbsp. of cream---which has about thirty calories/tbsp.---I eliminated these calories by using two% mild --After a few days, I have never noticed the difference! <em>590</em> Of course I never put sugar into my cup of coffee---I use Stevia. That helps a lot to eliminate the calories. Substituting water for so much coffee would help also to cut the calories. Also, drinking clear green tea is a wonderful su... Thu, 17 Nov 2016 07:31:00 EST Avoiding “bad” foods is not enough http://www.sparkpeople.com/secrets.asp?tip=49362_avoiding_bad_foods_is_not_enough To protect against heart attack and stroke, is it enough to avoid sweets, white flour, and fried foods? Or do we need to place more focus on eating more vegetables, fruits, beans, nuts and seeds? A large international study of nearly 16,000 people with coronary heart disease from 39 different countries suggests the latter.<br><br>The study scored participants on how closely their reported diets aligned with either “Mediterranean” or “Western” diet patterns. For the Mediterranean score, par... Wed, 16 Nov 2016 22:03:00 EST How to Eat a Healthy Diet http://www.sparkpeople.com/secrets.asp?tip=49352_how_to_eat_a_healthy_diet How to Eat a Healthy Diet<br><br>In order to keep yourself in the best shape possible, it's essential to eat a healthy diet. Find out exactly what you should be eating on a regular basis.<br><br>If you are what you eat, it follows that you want to stick to a healthy diet that’s well balanced. “You want to eat a variety of foods,” says Stephen Bickston, MD, AGAF, professor of internal medicine and director of the Inflammatory Bowel Disease Center at Virginia Commonwealth University Health Cent... Wed, 16 Nov 2016 11:12:00 EST I love sweets http://www.sparkpeople.com/secrets.asp?tip=49349_i_love_sweets I absolutely love sweets. I could eat them all day everyday. Lately at night ive been eating a pumpkin pie greek yogurt and its delicious and curbs my sweet tooth!!!!!! it has been a struggle my entire life with secretely binging on sweet foods like whole boxes of cookies, bars of chocolates, chocolate covered pretzels, etc. once i tasted it, i craved it all day everyday. Once i did start eating it, i couldnt stop. I would eat and eat and eat until i reached a point of feeling sick or th... Wed, 16 Nov 2016 10:04:00 EST What is nutrient-richness? http://www.sparkpeople.com/secrets.asp?tip=49337_what_is_nutrientrichness What is nutrient-richness?<br>Nutrient-Richness is the Paradigm at the Core of the World's Healthiest Foods Way of Eating<br> <br>Nutrient-richness if the paradigm at the core of the World's Healthiest Foods Way of Eating.It is the measurement of how many nutrients (vitamins, minerals, antioxidants, protein, fiber, carbohydrates, omega-3 fatty acids, and phytonutrients) you will receive from your food for the least num... Tue, 15 Nov 2016 19:56:00 EST My Daily Food Plan and Healthy Tips http://www.sparkpeople.com/secrets.asp?tip=49334_my_daily_food_plan_and_healthy_tips My secret is to eat all three meals daily...never skipping a meal, and drinking a minimum of 8 glasses of water daily. My daily food plan consist of 2 to 3 cups of veggies with my lunch and dinner meals along with no more than 4 ounces of meat per meal. Limit carbs to only one serving per day, and eat no sugary foods.<br> <br>I try to eat a fruit every morning and again in the evening. I don't drink fruit juices because many of them are loaded with sugar...plus, I prefer to chew my calor... Tue, 15 Nov 2016 15:26:00 EST What Are Avocados Good For? http://www.sparkpeople.com/secrets.asp?tip=49333_what_are_avocados_good_for What Are Avocados Good For?<br><br><br>Avocado Nutrition Facts<br><br><br>Spanish conquistadors had their own historian, Oviedo, who reported positively about avocados discovered in Mexico around 1519. But this interesting fruit has graced Central and South America for perhaps 10,000 years, according to the avocado-inspired drawings and artifacts found in early Aztec settlements.<br><br>A judge from Santa Barbara took the first Mexican avocado trees to California in 1871. California now grows... Tue, 15 Nov 2016 11:11:00 EST What's New and Beneficial About Cranberries http://www.sparkpeople.com/secrets.asp?tip=49326_whats_new_and_beneficial_about_cranberries What's New and Beneficial About Cranberries<br><br> For many years, researchers believed that the ability of cranberries and cranberry juice to help prevent urinary tract infections (UTIs) was partly related to the strong acidity of the cranberries. Recent research has shown that it's not the acidity of the cranberries, but the unusual nature of their proanthocyanidins (PACs) that is related to prevention of UTIs. The special structure of these PACs (involving A-type linkages between their... Mon, 14 Nov 2016 22:16:00 EST Broccoli May Slow Age-Related Decline and Promote Longevity by Reducing Chronic Health http://www.sparkpeople.com/secrets.asp?tip=49319_broccoli_may_slow_agerelated_decline_and_promote_longevity_by_reducing_chronic_health Broccoli May Slow Age-Related Decline and Promote Longevity by Reducing Chronic Health <br><br>Eating plenty of fresh vegetables (ideally organic to avoid pesticides) is a foundational aspect of a healthy diet, and can help lower your risk for many chronic diseases, including type 2 diabetes,1 heart disease, stroke and certain cancers.<br><br>Besides being rich in vitamins, minerals and fiber, vegetables also contain antioxidants and disease-fighting compounds you won’t find in other foods, e... Mon, 14 Nov 2016 10:12:00 EST The secret of protein. http://www.sparkpeople.com/secrets.asp?tip=49309_the_secret_of_protein Fill up on protein, then healthy carbs, if any room left over, then maybe something empty. I have had bariatric sleeve surgery. so I do not drink a half hour before eating till a half hour afterwards. Then I have to get in at least 64oz of liquid a day. protein powder shakes add tons of protein to my diet, and I am almost always satisfied. <img src="http://photosaws.sparkpeople.com/guid/9199a72c-2d39-42bd-bb8b-465935f0b29a.jpg"><br><br>The trick is to plan ahead and buy so what you have is ... Sun, 13 Nov 2016 18:07:00 EST AVOID PORTION DISTORTION http://www.sparkpeople.com/secrets.asp?tip=49298_what_does_a_serving_size_look_like <br>Avoid Portion Distortion<br><br>How to Downsize Your Dinner -- and Your Waistline...By Kathleen M. Zelman, MPH, RD, LD <br><br> <img src="http://photosaws.sparkpeople.com/guid/a3197e0e-c6b4-4aab-a4be-85ab771ac951.jpg"><br><br>With obesity at epidemic proportions in the United States, it's no surprise that many of us are simply eating too much. And one extra-large reason for this is that the portions of food we're served have grown ever-larger over the last few years.<br><br>A study publi... Sun, 13 Nov 2016 09:28:00 EST Simple Soothing Banana Face Mask http://www.sparkpeople.com/secrets.asp?tip=49297_simple_soothing_banana_face_mask Simple Soothing Banana Face Mask<br><br>banana mask<br> <br><br>Bananas are a super source of usable healthy fuel for our bodies. They also contain gut-healthy properties as well as energizing vitamins like B6. But bananas aren’t just good to eat — they’re also great for our skin, since they contain vitamins A, C and E, which have antioxidant properties. Vitamin C is a precursor for collagen (a key skin compone... Sun, 13 Nov 2016 00:14:00 EST The Cooking Light Diet http://www.sparkpeople.com/secrets.asp?tip=49292_the_cooking_light_diet I love it. I get a breakfast, lunch, dinner, snack suggestion for the day. The recipes are so good that I want to exercise just so I can have an extra bit of something! Recipes are for a family of 4, so I'm cooking for the family, not only for me. They can eat as much as they want. I follow the recommended portion for me. We've all learned to cook because of this plan and now also save money on groceries as we buy what we will cook/eat. Hubby makes us all lunches and snacks each day just... Sat, 12 Nov 2016 21:03:00 EST recommendations for fiber intake? http://www.sparkpeople.com/secrets.asp?tip=49280_recommendations_for_fiber_intake recommendations for fiber intake?<br><br>Food groups richest in fiber include Beans & Legumes, Vegetables, Fruits, Grains, and Nut & Seeds. Because different proportions of insoluble/soluble fiber, viscous/non-viscous fiber, and fermentable fiber can be found within each of these different food groups, we recommend that you rely on all five groups to provide you with optimal fiber intake. You could approach this first fiber goal on a weekly basis, or you could work these five food groups into... Sat, 12 Nov 2016 00:52:00 EST Is vitamin B12 really a problem in a vegetarian diet? http://www.sparkpeople.com/secrets.asp?tip=49262_is_vitamin_b12_really_a_problem_in_a_vegetarian_diet Is vitamin B12 really a problem in a vegetarian diet?<br><br>Yes, intake of vitamin B12 can often be a problem in a vegetarian diet. For example, in the National Health and Nutrition Examination Survey (NHANES) from 2003-2010, only 55% of vegetarians were determined to meet their daily B12 requirements, in comparison to 82% of non-vegetarians.<br><br>The issue of vitamin B12 from plant foods versus animal foods is confusing, since no plants or animals are capable of making vitamin B12. Microo... Thu, 10 Nov 2016 19:11:00 EST Healthy Eating Choices http://www.sparkpeople.com/secrets.asp?tip=49260_healthy_eating_choices My secret to health eating is to make sure I exercise each day. The days I don't exercise, I tend to stray off track of making healthy food choices. Also, it is super helpful to have quick grab items to eat. I keep beef jerky, protein powder, prepackaged popcorn baggies on hand. These I can grab when I am hungry, they aren't going to kill my numbers for the day and I feel like I am getting a really cool treat. <br><br>For years, I struggled with "allowing" myself to have certain items. It alw... Thu, 10 Nov 2016 15:04:00 EST Apples: health benefits http://www.sparkpeople.com/secrets.asp?tip=49251_apples_health_benefits Apples: health benefits<br><br><br>In the past five years, no area of apple research has been more dynamic than the area of apple polyphenols. The balance of these phytonutrients in apples is far more unique than many researchers previously suspected. In terms of flavonols, quercetin is the primary phytonutrient found in apples, and it's far more concentrated in the skin than in the pulp. Kaempferol and myricetin are also important apple flavonols. Chlorogenic acid is apple's primary phenolic... Wed, 9 Nov 2016 17:34:00 EST Changing food is a way of life http://www.sparkpeople.com/secrets.asp?tip=49248_changing_food_is_a_way_of_life I have slowly lost weight and changed my figure over the last few years. What makes this different from any other time I have tried to lose weight? It has stayed off this time. Since I was ten years old I have tried to diet and lose weight. I even worked out, but the weight always crept right back up. <br>About three years ago, I decided things had to change. I was back up to a size 16 after just squeezing into a 12 (a size I hadn't been in 6 years). I had been a yoyo most of my life be... Wed, 9 Nov 2016 13:32:00 EST Weekly Icy Bags of Chicken http://www.sparkpeople.com/secrets.asp?tip=49230_weekly_icy_bags_of_chicken If you're like me, busy with work and kids and friends and life, convenience is a huge factor in all food choices. Another huge factor is finances. With two growing teenagers at home, I shop for food often and the options they like are not always convenient or cheap so I'm always looking for ideas to help us all have more time together and quick healthy food options to grab and go. <br><br>After doing a couple of whole30 months and now trying to move to a Paleo lifestyle, I've realized my big... Tue, 8 Nov 2016 10:02:00 EST Sauces - Flavor Fixes on the Low Cal http://www.sparkpeople.com/secrets.asp?tip=49220_sauces_flavor_fixes_on_the_low_cal I was pretty surprised at how much salt and sugar are in sauces like ketchup. Ketchup fixes anything! It's my go-to for making a kitchen oopsy edible.<br><br>Rather than reaching for honey mustard, commercially prepared salad dressing, barbecue sauce, ketchup, chipotle dip, etc, try worcestershire for your meat. Honey mustard sauces can vary widely depending on how much sweetener and mayo, but Ken's Steak House honey mustard is 65calories per tablespoon.Kraft Ranch dressing is 60 calories per... Mon, 7 Nov 2016 17:49:00 EST Play a game of Survivor http://www.sparkpeople.com/secrets.asp?tip=49218_play_a_game_of_survivor Playing Survivor" is what we call it. It is a game that DH and I have been playing for about three years. <br><br>It all started while we were just going along our Spark journey, changing our eating habits, beginning to exercise and realizing some lasting improvements in our health and well being. It was about the same time we began reading nutrition labels. We were happily eating healthier and making cleaner choices. We had decided to try the caveman diet and then it happened; we became... Mon, 7 Nov 2016 15:16:00 EST One "Celebration Day" Per Week http://www.sparkpeople.com/secrets.asp?tip=49216_one_celebration_day_per_week I have learned the specifics of the Dukan Diet, but after completing all the phases, eating whatever I want to everyday, when I've reached my goal, sounds like what got me over weight in the first place! So instead, I have reversed that stuff. That's right! Instead of eating whatever I want everyday, I will do that just one day a week. I've discovered that the healthiest people, with the healthiest eating habits, enjoy eating "fun foods" that are not necessarily the most nutritious, from time... Mon, 7 Nov 2016 12:00:00 EST Egg-White Eaters — The Yolk Is No Jok http://www.sparkpeople.com/secrets.asp?tip=49214_eggwhite_eaters_the_yolk_is_no_jok Egg-White Eaters — The Yolk Is No Joke<br><br><br>A debatable precaution from the conventional medical community about how to eat eggs was initiated some years ago by scientists who thought they knew nature better than, well, nature.<br><br>Beginning in 1961, you may have heard the word of warning that if you were going to eat eggs, it should be the whites only, because the yolks were considered unhealthily high in cholesterol. Dangerous. Bad for you. Risky.<br><br>The risky part came with wa... Mon, 7 Nov 2016 10:37:00 EST Onions — A Powerful Anti-Cancer Food Staple http://www.sparkpeople.com/secrets.asp?tip=49211_onions_a_powerful_anticancer_food_staple Onions — A Powerful Anti-Cancer Food Staple<br><br><br>If you're interested in using food to lower your risk of cancer, remember to eat lots of onions. Research shows that people with the highest consumption of onions (as well as other allium vegetables) have a lower risk of several types of cancer, including:1,2,3,4<br><br>Liver, colon5 and renal cell (kidney)<br>Esophageal and laryngeal<br>Prostate6 and colorectal<br>Breast7<br>Ovarian and endometrial<br>Onions contain several anti-cancer c... Mon, 7 Nov 2016 10:12:00 EST Can you tell me about how folate affects the brain and nervous system? http://www.sparkpeople.com/secrets.asp?tip=49197_can_you_tell_me_about_how_folate_affects_the_brain_and_nervous_system Can you tell me about how folate affects the brain and nervous system?<br><br>Folate has long been known to help support production of nervous system function, and in particular, production of messaging molecules that are used by nerves to send signals throughout out body. More recently, however, research has broadened our understanding in this area of folate benefits.<br><br>In what has come to be named the BH4 Cycle (where is an abbreviation for tetrahydrobiopterin), researchers have verifi... Sun, 6 Nov 2016 17:05:00 EST Keto for PCOS, Insulin Resistance, or Type 2 Diabetes http://www.sparkpeople.com/secrets.asp?tip=49188_keto_for_pcos_insulin_resistance_or_type_ii_diabetes Living with PCOS, I have heard for years that carbohydrates are the enemy. I could never bring myself to give them up, though, because it seemed like my diet would be empty without them. And then I heard about the keto diet. I'm not going to pretend that I understand absolutely everything about it, but the gist is that your body can use carbohydrates for energy, or it can use fat. When you ingest carbohydrates, since they are more easily turned into energy, your body goes for them first. But ... Sat, 5 Nov 2016 19:38:00 EST Since avocados are a high fat food why are they considered heart healthy? http://www.sparkpeople.com/secrets.asp?tip=49187_since_avocados_are_a_high_fat_food_why_are_they_considered_heart_healthy Since avocados are a high fat food why are they considered heart healthy?<br><br>Recent research on avocado and heart disease risk has revealed some important health benefits that may be unique to this food. Avocado's reputation as a high-fat food is entirely accurate. Our 1-cup website serving provides 22 grams of fat, and those 22 grams account for 82% of avocado's total calories. And they do not necessarily provide a favorable ratio of omega-3 to omega-6 fat; you get less than 1/4 gram of ... Sat, 5 Nov 2016 18:48:00 EST Mediterranean Style Eating instead of a Diet http://www.sparkpeople.com/secrets.asp?tip=49181_mediterranean_style_eating_instead_of_a_diet When I set out to commit to a diet I wanted to select one that would be sustainable and nutritious. <br><br>Like so many other people I have tried low carb, no sweets, etc. When I was in high school I even ate grapefruit before every meal. For a while. And that is the problem. They all worked for a while. Until they didn't. And then they just got boring, or impossible for me to follow for one reason or another. <br><br>I think dieting always comes down to calorie restriction. I think... Sat, 5 Nov 2016 09:17:00 EST 3 Kinds of Carbs & Blood Sugar http://www.sparkpeople.com/secrets.asp?tip=49180_how_to_stay_motivated <img src="http://photosaws.sparkpeople.com/guid/24bac20a-3f83-4e65-b779-da77f6ae53ee.jpg"><br>Carbohydrates are the body's main source of fuel (energy). Starch and sugar in foods are Carbohydrates that convert to glucose (sugar) in the body. Your brain and Your body's cells need the glucose from carbohydrates in order to function. <br><br>The amount and type of Carb's you eat will affect your blood glucose. You can keep your blood glucose at a healthy level by eating moderate amounts of carb... Sat, 5 Nov 2016 09:03:00 EST Find a Salad You Love http://www.sparkpeople.com/secrets.asp?tip=49176_find_a_salad_you_love I've been a veggie hater most of my life. Veggies were the thing I put on my plate and maybe got around to eating. Recently, I've begun to take a different attitude.<br><br>In trying to lose weight by counting calories and doing a freggie challenge (fruits & veggies), I've learned that those veggies - especially the green ones - are my friends. The low calories and the high nutritional value can't be beat.<br><br>First I found a salad dressing that I absolutely love, which happens to be Ken's... Sat, 5 Nov 2016 07:15:00 EST 5 Tips to Prevent the Common Cold http://www.sparkpeople.com/secrets.asp?tip=49173_5_tips_to_prevent_the_common_cold <br><br>5 Tips to Prevent the Common Cold<br><br><br>The weather is getting cooler, and stuffy noses and coughs (as well as flu viruses) are all around us. Keeping your immune system boosted is one of the most important things you can do to help stay healthy. Here are five key strategies — as well as some immune-boosting foods and recipes — to help keep you healthy this cold and flu season.<br><br>1. Keep Moving<br><br>While exercise in excess can dampen the immune system, it is super importa... Fri, 4 Nov 2016 22:38:00 EST Gobble to your Wobble http://www.sparkpeople.com/secrets.asp?tip=49168_gobble_to_your_wobble Well the time is over for Halloween and now we are getting ready for Thanksgiving.. Yes what are you going to do.. Gobble till you Wobble or enjoy a more healthy Dinner.. When all the kids lived here it was a Chore to get up at 5 and put the turkey on and get a few things I had pre-made and ready to go.. Basting and checking and all the things out and a beautiful table until they sat down.. All the hard work we put into making Dinner for all and then on top I always forgot the Cranberry Sauce... Fri, 4 Nov 2016 12:32:00 EST I gave myself permission to say NO !!!! http://www.sparkpeople.com/secrets.asp?tip=49161_i_gave_myself_permission_to_say_no_ In the past, when I would attempt weight loss, I would give in to a temptation or a treat that someone offered me. I didn't want to feel deprived or hurt someone's feelings. I would even give in to the free samples that stores were giving away. This pattern always seemed to be my downfall because at some point I would tell myself I just couldn't do it and give up.<br> This time I decided to make a lifestyle change, not be on a diet. A big part of that change was giving myself permission to... Fri, 4 Nov 2016 04:07:00 EST What is the difference between green, black, and oolong tea? http://www.sparkpeople.com/secrets.asp?tip=49154_what_is_the_difference_between_green_black_and_oolong_tea What is the difference between green, black, and oolong tea?<br><br>Green tea is the least processed and thus provides the most antioxidant polyphenols, notably a catechin called epigallocatechin-3-gallate (EGCG), which is believed to be responsible for most of the health benefits linked to green tea. Green tea is made by briefly steaming the just harvested leaves, rendering them soft and pliable and preventing them from fermenting or changing color. After steaming, the leaves are rolled, the... Thu, 3 Nov 2016 22:02:00 EST What are the health benefits of vitamin B5, pantothenic acid? http://www.sparkpeople.com/secrets.asp?tip=49136_what_are_the_health_benefits_of_vitamin_b5_pantothenic_acid What are the health benefits of vitamin B5, pantothenic acid?<br><br>The most studied role of pantothenic acid in health support is its incorporation into a molecule called Coenzyme A (CoA). This molecule is arguably on the short list of the most important chemicals needed to sustain life. In fact, CoA is so important that one recent research group suggested that the origin of life could be traced back to the evolution of this chemical.<br><br>CoA occupies a central place in energy metabolism... Wed, 2 Nov 2016 15:53:00 EST What Are Blueberries Good For? http://www.sparkpeople.com/secrets.asp?tip=49135_what_are_blueberries_good_for What Are Blueberries Good For?<br><br>Blueberries Nutrition Facts<br>The Buzz on Blueberries<br><br>Blueberries are distinctive in so many ways. Not only are they the only blue food, but there are also more blueberry species native to North America – the main ones being highbush, lowbush, and rabbiteye – than any other continent. They've been abundant on the North American continent since the dawn of time, and were a staple in the Native American diet. When the first colonists arrived, they w... Wed, 2 Nov 2016 10:07:00 EST What Are Raspberries Good For? http://www.sparkpeople.com/secrets.asp?tip=49116_what_are_raspberries_good_for What Are Raspberries Good For?<br><br>Raspberries Nutrition Facts<br><br><br>Five continents confirm the presence of wild raspberries, including Alaska, Asia, Hawaii, Europe, and North America, for possibly thousands of years. Of the 400,000 metric tons of raspberries produced, Russia, the U.S., Serbia, Poland, and Chile are on top. While you'll find more than 200 species, they're divided into red, black, and purple groups. They can be distinguished by remembering that the red is somewhat pin... Tue, 1 Nov 2016 10:26:00 EST the Green beans http://www.sparkpeople.com/secrets.asp?tip=49110_the_green_beans Green beans<br><br>This week we celebrate green beans, one of only a few varieties of beans that can be eaten fresh. Picked when they are still immature and the inner bean is just beginning to form green beans are a great source of folate, fiber and vitamin K.<br>For more on the Food of the Week<br><br>Cutting Green Beans<br> Why is the food of the week among the WHFoods?"<br> Healthy Eating with the Seasons <br><br>What's New and Beneficial about Green Beans<br><br> Because of their... Mon, 31 Oct 2016 23:38:00 EST Changing Your Diet with the Season http://www.sparkpeople.com/secrets.asp?tip=49108_changing_your_diet_with_the_season Q: Should I change my diet as the seasons change?<br><br>A: Actually, yes. Your body undergoes changes as the seasons change. The differences of periods of light and darkness that occur have profound effects on our circadian rhythms. In fact, research shows that we have entire groups of genes that are impacted by circadian rhythms and many of these genes can impact body weight (causing either loss or gain) and hormones such as adiponectin, which increases insulin sensitivity and fat burning. ... Mon, 31 Oct 2016 21:22:00 EST The lowest calorie Halloween candy http://www.sparkpeople.com/secrets.asp?tip=49102_the_lowest_calorie_halloween_candy Happy Halloween!<br><br>best halloween candy<br>Brach’s Candy Corn<br>This quintessential Halloween candy is more than 100 years old; it was first released by the Wunderlee Company in the 1800s. The reference to autumn is obvious: the candies are shaped like a kernel of corn in harvest colors. Each morsel has a mere 7 calories (if you can eat just one).<br><br>Each piece of the pumpkin-shaped mellowcreme version has 28 calories.<br><br>Fun fact: According to the National Confections Associati... Mon, 31 Oct 2016 10:50:00 EST The 6 Worst Halloween Candies on the Market http://www.sparkpeople.com/secrets.asp?tip=49100_the_6_worst_halloween_candies_on_the_market The 6 Worst Halloween Candies on the Market<br><br>Butterfinger Minis<br>Butterfinger Minis<br>4 pieces: 180 calories, 8 grams fat, 18 grams sugar These sweets pack a serious amount of calories. Each Butterfinger Mini has a whopping 45 calories and 2 grams of fat. According to the calories burned calculator at Mayoclinic.com, a 145-pound person would need to briskly walk for 30 minutes to burn off 4 pieces of Butterfinger.<br><br>Starburst Fruit Chews<br>Starburst Fruit Chews<br>8 pieces: 160... Mon, 31 Oct 2016 10:28:00 EST Yes -- eat breakfast http://www.sparkpeople.com/secrets.asp?tip=49091_yes_eat_breakfast <em>381</em> <br><br>I always skipped breakfast. I knew what the issues behind it were family related. But, no matter what I did, I found it easy to skip eating food.<br><br>I dealt with nausea, apathy, wanting to drink a shake or drink a hot drink rather than chewing food especially breakfast.<br><br>And then who wants to eat breakfast after you eat too much late at night? I certainly didn't<br><br>I had to re-educate myself -- mentally, emotionally and physically,<br><br>I had such a up... Sun, 30 Oct 2016 19:09:00 EST Yes -- eat breakfast http://www.sparkpeople.com/secrets.asp?tip=49090_yes_eat_breakfast <em>381</em> <br><br>I always skipped breakfast. I knew what the issues behind it were family related. But, no matter what I did, I found it easy to skip eating food.<br><br>I dealt with nausea, apathy, wanting to drink a shake or drink a hot drink rather than chewing food especially breakfast.<br><br>And then who wants to eat breakfast after you eat too much late at night? I certainly didn't<br><br>I had to re-educate myself -- mentally, emotionally and physically,<br><br>I had such a up... Sun, 30 Oct 2016 19:08:00 EST Track Before You Eat http://www.sparkpeople.com/secrets.asp?tip=49086_track_before_you_eat I portion my food and I weigh it or measure the food in measuring cups first, I then enter the food and amounts of each food in the Sparkpeople Nutrition Tracker. This way I can track the calories, the carbohydrates, and whatever other nutrients I need to track. If it is too much I subtract some of the food and recalculate the results. Not enough I add more and recalculate the results. <br><br>My dietician has instructed me to stay close to 1200 calories a day, so using the Nutrition Tracker ... Sun, 30 Oct 2016 13:44:00 EST health benefits from garlic/turnip greens http://www.sparkpeople.com/secrets.asp?tip=49081_health_benefits_from_garlicturnip_greens How can you increase health benefits from garlic?<br><br>You can increase the health benefits you receive from garlic by letting it sit after you've chopped it or crushed it. If you give your chopped/crushed garlic time to sit before changing its temperature (through cooking) or its pH (through the addition of acidic food like lemon juice), it will give the alliinase enzymes in garlic an opportunity to work on behalf of your health. For example, in the absence of chopping or crushing, researc... Sun, 30 Oct 2016 09:12:00 EST 22 Ways Drinking Soda is Bad for Your Health http://www.sparkpeople.com/secrets.asp?tip=49077_22_ways_drinking_soda_is_bad_for_your_health 22 Ways Drinking Soda is Bad for Your Health<br><br><br>Numerous studies have shown the negative health effects of drinking soda on your waistline and your teeth. Drinking soda however, has far more serious health risks than many of us may realize. <br><br>According to Euromonitor, the average person in the United States consumes more than 126 grams of sugar per day. That’s equal to 25.2 teaspoons, or the equivalent of drinking a little over three 12 ounce colas.<br><br>Numerous studies have ... Sun, 30 Oct 2016 00:12:00 EST Why Is Butter Yellow If Milk Is White? http://www.sparkpeople.com/secrets.asp?tip=49071_why_is_butter_yellow_if_milk_is_white Why Is Butter Yellow If Milk Is White?<br><br><br>In your musings about odd things, it may have occurred to you to wonder, if butter is basically made from the skimmings of milk, and milk is white, why is butter yellow?<br><br>When you think about butter making, it's a multi-step process, starting with cows. Cows, in the best and most natural way, eat grass and flowers which contain the yellow pigment beta-carotene, and store the pigments in their fat.<br><br>You get milk, cream, butter and o... Sat, 29 Oct 2016 10:56:00 EST Tips for Staying on Track this Halloween Season! http://www.sparkpeople.com/secrets.asp?tip=49070_tips_for_staying_on_track_this_halloween_season Tips for Staying on Track this Halloween Season!<br><br>Halloween Candy Corn<br>If you are feeling haunted by the sight of Halloween treats, these tips for creating an action plan can help you stay on track with your weight management goals. While it may seem as though this holiday season is the start of one long feast through the end of the year, you can certainly enjoy it without losing focus on what is really important. The tempting treats and empty calories made more available this time o... Sat, 29 Oct 2016 10:35:00 EST How to Store Your Fall Produce fall produce http://www.sparkpeople.com/secrets.asp?tip=49068_how_to_store_your_fall_produce_fall_produce <br>How to Store Your Fall Produce<br>fall produce<br>By: Claire Georgiou, Reboot Naturopath, B.HSc ND<br><br>As the weather cools down in the USA and around the world, you get to enjoy a different variety of fall fruits and vegetables such as pumpkins, apples, pears, sweet potatoes, winter squash, grapes, cauliflower, beets, broccoli and more. Take advantage of this bounty, and stock up! But of course, make sure that you’re following good storage strategies to retain your produce’s nutrients... Sat, 29 Oct 2016 00:52:00 EST The Changing American Diet http://www.sparkpeople.com/secrets.asp?tip=49065_the_changing_american_diet Grains C-<br><br>You've heard the advice to replace refined grains with whole grains. But we'd also be better off with less grain, period.....say, back where we were in 1970, before companies upped their servings of (mostly white-flour) bagels, buns, tortillas, pasta, muffins, cupcakes, doughnuts, cookies, pizza crusts, etc.<br><br>Beverages D+<br><br>Soft drinks are still way too high, but they've dropped 23 percent since their 1998 peak, says data from Beverage Digest. (The USDA has no nu... Fri, 28 Oct 2016 22:08:00 EST Southern Way Not... http://www.sparkpeople.com/secrets.asp?tip=49061_southern_way_not I can remember way back when.. When things were simple and not all the additives.. My Aunt was the best baker in town in fact she showed me how to cook on a old Coal Stove.. Yes.. She protested my brother giving her a Electric Stove and it sat there about a year till she gave it a try... Well being the one horse town only dinner.. Twix and Tween got what ever deserts she had made that day.. She would be up early with the mixer going and baking away.. Pies Cakes Cookies and all the things that... Fri, 28 Oct 2016 16:00:00 EST What Are Garbanzo Beans Good For? http://www.sparkpeople.com/secrets.asp?tip=49057_what_are_garbanzo_beans_good_for What Are Garbanzo Beans Good For?<br><br><br>Garbanzo Beans Nutrition Facts<br><br>Garbanzo Bean Goodness<br><br><br>It's been around 7,000 years since garbanzo beans (a.k.a. chickpeas) appeared in Middle Eastern regions, but they weren't cultivated until about 3,000 BC. By the16th century, Spanish explorers had spread the love of this natural food's nutty, buttery taste and slightly grainy texture beyond Rome and Greece.<br><br>Today, India, Pakistan, Turkey, Ethiopia, and Mexico are the hi... Fri, 28 Oct 2016 11:09:00 EST What Is Ginger Good For? http://www.sparkpeople.com/secrets.asp?tip=49056_what_is_ginger_good_for What Is Ginger Good For?<br><br><br>Ginger Nutrition Facts<br><br><br>Prized for its medicinal and culinary properties in Asian cultures for thousands of years, ginger, also known as ginger root, is an underground rhizome. It's a little strange-looking, like a small, rounded, brown cactus. But the fragrance is pleasantly pungent, and the flavor completely unique, reminiscent of citrus with acidic notes.<br><br>Ginger is a versatile addition to soups, sauces, marinades, and a number of other d... Fri, 28 Oct 2016 10:50:00 EST Can you tell us more about the bromelain in pineapple? http://www.sparkpeople.com/secrets.asp?tip=49051_can_you_tell_us_more_about_the_bromelain_in_pineapple Can you tell us more about the bromelain in pineapple?<br><br>Bromelain is a complex mixture of substances that can be extracted from the stem and core fruit of the pineapple. Among dozens of components known to exist in this crude extract, the best studied components are a group of protein-digesting enzymes (called cysteine proteinases). Originally, researchers believed that these enzymes provided the key health benefits found in bromelain, a popular dietary supplement containing these pinea... Thu, 27 Oct 2016 23:00:00 EST The Changing American Diet http://www.sparkpeople.com/secrets.asp?tip=49050_the_changing_american_diet How is the American diet doing? Let's just say it's not about to crack the honor roll.<br><br>For starters, we eat too much. The average American consumes about 2,500 calories a day, according to U.S. Department of Agriculture estimates of how much food companies produce (adjusted for waste and loss). In the 1970s, before the obesity epidemic took off, we ate 2,000 calories a day.<br><br>(In 2011, the Census Bureau stopped collecting data on fats and oils, so the USDA has no estimates sinc... Thu, 27 Oct 2016 22:18:00 EST Holidays Have Me http://www.sparkpeople.com/secrets.asp?tip=49047_holidays_have_me During your journey and path to healthy living do you find yourself saying, "The Holiday's Have Me?"<br><br> <img src="http://photosaws.sparkpeople.com/guid/77343ec8-a7a7-44a3-9208-7835bedac8f5.JPG"><br><br>What exactly is the pull to Holiday eating? Is it the family tradition? Is it that Mom, Dad's or grandparents food is just so delicious it pulls you in to the food eating abyss?<br><br> <img src="http://photosaws.sparkpeople.com/guid/f10f503b-e18d-4f3f-9448-395c25f98a44.JPG"><br><br>Do y... Thu, 27 Oct 2016 13:48:00 EST Swiss Chard: Health benefits http://www.sparkpeople.com/secrets.asp?tip=49039_swiss_chard_health_benefits Swiss Chard: Health benefits<br><br>Although chard has not been studied as extensively as other chenopod vegetables (like beets and spinach), there's no question about the valuable role that chard can play in support of our health, or about its routine inclusion in healthy diets worldwide. The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and ve... Wed, 26 Oct 2016 22:12:00 EST What Are Figs Good For? http://www.sparkpeople.com/secrets.asp?tip=49032_what_are_figs_good_for What Are Figs Good For?<br><br><br>Fabulous Figs<br><br>Figs Nutrition Facts<br><br><br>Often mentioned in the Bible as a sign of peace and prosperity, the fig tree is so ancient, remnants of the fruit have been discovered in Neolithic excavations sites circa 5,000 B.C. Thought to be native to Western Asia or Egypt, figs were cultivated very early throughout the Middle East and Europe and finally reached England and China by the mid-1500s. Spanish missionaries planted orchards in California i... Wed, 26 Oct 2016 10:32:00 EST Why You Should Indulge in Apples This Fall http://www.sparkpeople.com/secrets.asp?tip=49023_why_you_should_indulge_in_apples_this_fall Why You Should Indulge in Apples This Fall<br><br>By: Claire Georgiou, Reboot Naturopath, B.HSc ND<br><br>Apples are a popular, versatile fruit that are enjoyed all around with world. Consuming fruit regularly has been associated with weight loss, improved well-being and a reduction in the risk of many diseases. Just eating a single apple will give you:<br><br> 5g fiber (20% of your recommended intake)<br> 10mg vitamin C (17% of your recommended intake)<br> 4.9mcg vitamin K<br> ... Tue, 25 Oct 2016 19:12:00 EST Ways to eat Healthy http://www.sparkpeople.com/secrets.asp?tip=49021_ways_to_eat_healthy Eating healthy does not have to cost more you just have to think about it.. Do a little bit of research on the make down days and if your older the Super Markets here will also give you a small discount but every penny counts these days.. lay out your meals ahead of time and make a grocery list... Always use a list.. You will save money by buying only what you need.... Do not shop when you are hungry... Shopping after eating will make it easier to pass on the tempting snack foods... You will... Tue, 25 Oct 2016 14:53:00 EST Drink Drink Drink http://www.sparkpeople.com/secrets.asp?tip=49016_drink_drink_drink Sometimes, life gets in the way of getting enough water in during the day. And believe me, I carry a water bottle everywhere I go.<br><br>The other day, I had to take a break from the gym. So naturally this slowed down my water intake for the first half of the day. By the time my son came home from school, I realized I was WAY behind on my daily water requirement. <br><br>After we finished homework, he asked to play the Memory Game (solitaire for kids). Of course I sai... Tue, 25 Oct 2016 08:06:00 EST Spinach: what's new and beneficial http://www.sparkpeople.com/secrets.asp?tip=49012_spinach_whats_new_and_beneficial Spinach: what's new and beneficial<br><br> Bright, vibrant-looking spinach leaves are not only more appealing to the eye but more nourishing as well. Recent research has shown that spinach leaves that look fully alive and vital have greater concentrations of vitamin C than spinach leaves that are pale in color. The study authors suggest that the greater supply of vitamin C helps protect all of the oxygen-sensitive phytonutrients in the spinach leaves and makes them looking vibrant and aliv... Mon, 24 Oct 2016 20:57:00 EST clean eating secret http://www.sparkpeople.com/secrets.asp?tip=49010_clean_eating_secret clean eating is a big help for me , however I try not to be to strict on myself, being flexible is part of life, I still like going out to eat and going to outings where sometimes clean eating is harder to do , I just chose the best possible choice I can. if I really want something that's looking so good like cake French fries ,I will still allow myself in moderation.. I feel if I'm to strict I'm more likely to give up all together. also if I don't give in to temptation sometimes in moderatio... Mon, 24 Oct 2016 18:24:00 EST Why is there so much controversy about soybeans? http://www.sparkpeople.com/secrets.asp?tip=48995_why_is_there_so_much_controversy_about_soybeans Why is there so much controversy about soybeans?<br><br>Given the fact that soybeans are a food that has been enjoyed by millions of people over thousands of year, it's unexpected to find so much controversy surrounding this legume. And yet in the public press and in scientific research, soybeans have been a topic of ongoing controversy. For example, in 1999, the U.S. Food and Drug Administration (FDA) authorized a health claim for soy protein as a nutrient that could reduce risk of heart dis... Sun, 23 Oct 2016 19:38:00 EST Why is there so much controversy about soybeans? http://www.sparkpeople.com/secrets.asp?tip=48994_why_is_there_so_much_controversy_about_soybeans Why is there so much controversy about soybeans?<br><br>Given the fact that soybeans are a food that has been enjoyed by millions of people over thousands of year, it's unexpected to find so much controversy surrounding this legume. And yet in the public press and in scientific research, soybeans have been a topic of ongoing controversy. For example, in 1999, the U.S. Food and Drug Administration (FDA) authorized a health claim for soy protein as a nutrient that could reduce risk of heart dis... Sun, 23 Oct 2016 19:38:00 EST What Are Oranges Good For? http://www.sparkpeople.com/secrets.asp?tip=48989_what_are_oranges_good_for What Are Oranges Good For?<br><br><br>Oranges Nutrition Facts<br><br><br>What's a better lunchbox treat than a delicious, juicy orange, with its sweet, tangy flavor and its own easily peeled protective casing? Technically a cross between a pomelo (citrus maxima, once much more popular among citrus fruits) and the mandarin, oranges in the scientific sense are considered to be berries, the fruit being arils, divided into sections known as carpels, surrounded by the leathery, pocked peel which, ... Sun, 23 Oct 2016 11:23:00 EST What Are Cranberries Good For? http://www.sparkpeople.com/secrets.asp?tip=48987_what_are_cranberries_good_for What Are Cranberries Good For?<br><br><br>Cranberries Nutrition Facts<br><br>Cranberries are not just for stringing with popcorn to hang on the Christmas tree. Known for their pleasing, pucker-inducing tartness and ability to enhance a wide range of dishes, cranberries are popular in everything. They're great as a trail mix addition or alone as a snack.<br><br>Commercially-grown cranberries in the northern United States and southern Canada are somewhat larger than the wild varieties grown in ... Sun, 23 Oct 2016 11:00:00 EST Will it satisfy http://www.sparkpeople.com/secrets.asp?tip=48985_will_it_satisfy When I see a treat that normally I would eat... I pause and think to myself * Does it look delicious and do I really think it will satisfy my sweet tooth*? If the chocolate does not look rich and moist I say NO thank you!!!! If another treat just really does not look totally appetizing. I say no...This has proven to be a truism in my life. There have been many times when I have eaten something that did not look good and have been sorry that I wasted my calories and glucose intake on that. So ... Sun, 23 Oct 2016 05:52:00 EST Watch that Salt! http://www.sparkpeople.com/secrets.asp?tip=48975_watch_that_salt I'm in weight maintenance right now, and while switching to healthier eating choices, I've found much to my dismay that a lot of "healthy" foods are heavy with SALT!! High Blood Pressure has been a problem for me in the past (not so much since I lost the weight) so watching the salts is critical to maintaining my Heart Health, and for helping guard against weight gain caused by water retention due to high salt. Become a label reader, and check the numbers (calories, fat, sodium, carbs, fibe... Sat, 22 Oct 2016 14:19:00 EST Plan and prep your daily meals/snacks in advance http://www.sparkpeople.com/secrets.asp?tip=48966_plan_and_prep_your_daily_mealssnacks_in_advance (1) Create a daily meal/snack plan each week and write down what you plan to eat for each meal or snack. Use a simple excel spreadsheet. (2) Then, make sure you have the foods you'll be eating on hand. (3) Begin prepping these foods in advance of when you'll need to eat them so that you aren't tempted to cheat because you're tired or short on time. (4) When you cook, prepare more than you'll eat in one meal and set some aside or freeze portions for future meals. Cooking up several pounds of g... Fri, 21 Oct 2016 18:56:00 EST What is the role of vitamin D in bone health? http://www.sparkpeople.com/secrets.asp?tip=48956_what_is_the_role_of_vitamin_d_in_bone_health What is the role of vitamin D in bone health?<br><br>Vitamin D deficiency can lead to softening or malformation of bone. In children, this condition is called rickets. In adults, it is called osteomalacia.<br><br>The relationship between vitamin D and bone metabolism is more complicated than you might guess. As a hormone, vitamin D acts to increase calcium in the blood stream. The first two ways it accomplishes this are by increasing your ability to absorb calcium from foods and by reducing t... Fri, 21 Oct 2016 07:26:00 EST Coconut Sugar Uses http://www.sparkpeople.com/secrets.asp?tip=48944_coconut_sugar_uses I recently discovered coconut sugar as a great way to sweeten my morning smoothie. I have been trying to really reduce sugar intake and am pretty successful with it, but sometimes Greek yogurt and berry smoothies just are too sour. A teaspoon of coconut sugar really helps. It is sugar and has calories but has a very low glycemic index when compared to other sugars.<br>I also added it to a lime juice and oil salad dressing over kale, apple, dates and nuts. The original recipe did not call for ... Thu, 20 Oct 2016 10:00:00 EST 6 Cancer-Fighting Pink Foods http://www.sparkpeople.com/secrets.asp?tip=48936_6_cancerfighting_pink_foods 6 Cancer-Fighting Pink Foods<br><br>October is National Breast Cancer Awareness Month. You’ve probably noticed tons of pink everything commemorating the month: pink ribbons, NFL players wearing pink, signs and banners for walks and charity events and more.<br><br>While there’s a lot of awareness and information about what you can do to help lower your risk for breast cancer (amongst other types of cancers), I often find I’m curious about specific foods that you can eat to help promote overall... Wed, 19 Oct 2016 22:05:00 EST 50 Reasons to Love Butternut Squash http://www.sparkpeople.com/secrets.asp?tip=48935_50_reasons_to_love_butternut_squash 50 Reasons to Love Butternut Squash<br><br>Look beyond butternut squash’s intimidating hard skin, and you’ll find a bright orange flesh, buttery texture, and slightly sweet, slightly nutty flavor — and so many meal possibilities! We’re sharing 50 reasons to make butternut squash your go-to ingredient for fall and winter meals. And fear not! We’ll also teach you how to cut them.<br>What's with the butternut squash obsession?<br><br>Butternut squash is one of the season’s all-star ingredients f... Wed, 19 Oct 2016 20:35:00 EST Eat Better and Better choices.. http://www.sparkpeople.com/secrets.asp?tip=48930_eat_better_and_better_choices Each day we pass Fast Food Chains and need to really cut back the fried foods.. Yes it is quick but take a Vanilla Milkshake .. One Medium Vanilla Milkshake contains 659.. Burger King 580 or Sonic 540 but it is only 14 ounces..but if you take Vanilla Ice Cream and add one cup of Turkey Hill Low calorie 175 and skim milk 1 C 83 calorie and make your own 258... Huge difference.. Think about it.. We choose what we eat each day and if your eating a lot of Fast Food it is through the roof.. and... Wed, 19 Oct 2016 15:59:00 EST Healthy Eating Doesn't Have to Be Hard http://www.sparkpeople.com/secrets.asp?tip=48929_healthy_eating_doesnt_have_to_be_hard <br>Healthy Eating Doesn't Have to Be Hard<br><br>Tips for Planning, Enjoying, and Sticking to a Nutritious Diet<br> <img src="http://photosaws.sparkpeople.com/guid/648c5c72-80ef-4524-b1a1-d3d59e5106e2.jpg"><br>Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutr... Wed, 19 Oct 2016 15:50:00 EST What Are Cashews Good For? http://www.sparkpeople.com/secrets.asp?tip=48928_what_are_cashews_good_for What Are Cashews Good For?<br><br>Cashews Nutrition Facts<br><br><br>Native to Brazil, cashews are crescent-shaped nuts with a sweet flavor and a plethora of uses in the kitchen. Considered third in consumption among all the tree nuts in the world, they're great when mixed with raisins, dried cranberries, shredded coconut, sunflower seeds, and other nuts, such as almonds and walnuts, to make a fantastic homemade trail mix.Cashew butter is a staple in many households around the world, and they... Wed, 19 Oct 2016 12:11:00 EST Getting More Water http://www.sparkpeople.com/secrets.asp?tip=48916_getting_more_water When you need to drink more water it seems hard to do it. There are so many drinks out there that makes you want to drink those instead of the water, like sweet tea, cola, cool-aid, etc. But in order for our bodies to get healthier we need water. I myself find it hard to drink water. I tried the flavored water but it seemed too sweet. I tried to add flavors from the store but it has aspartame and we all know that's not good. I like my tea, I need my caffeine, but the doctor says that it can c... Tue, 18 Oct 2016 22:29:00 EST Making Smart Choices for Yourself http://www.sparkpeople.com/secrets.asp?tip=48911_making_smart_choices_for_yourself Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy<br>and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:<br><br>• Think of snacks as mini-meals that<br>contribute nutrient-rich foods. You can fit<br>snack calories into your personal healthy<br>eating plan without over-spending your<br>day’s calorie budget.<br><br>... Tue, 18 Oct 2016 17:23:00 EST Better Than Wheatgrass: Raw Veggie Juice and Sprouts http://www.sparkpeople.com/secrets.asp?tip=48907_better_than_wheatgrass_raw_veggie_juice_and_sprouts Better Than Wheatgrass: Raw Veggie Juice and Sprouts<br><br><br>If you want to improve your nutrition and are itching to grow your own food, sprouts are an ideal choice.<br><br>Virtually all sprouted seeds and grains fall in the "superfood" category, and they're really easy to grow, even if you don't have a lot of space or an outdoor garden. But what about green grasses like wheatgrass?<br><br>Wheatgrass is grown from wheat seeds, and contains high amounts of chlorophyll. Most people juice it... Tue, 18 Oct 2016 14:58:00 EST 4 Easy Ways to Reduce the Amount of Sugar You Consume http://www.sparkpeople.com/secrets.asp?tip=48899_4_easy_ways_to_reduce_the_amount_of_sugar_you_consume 4 Easy Ways to Reduce the Amount of Sugar You Consume<br><br>Added sugar is ubiquitous in our processed food supply — it’s hard to get away from it! Given sugar’s highly addictive properties, you’ve got a dangerous combination.<br><br>Eating too many carbohydrates (which break down into sugar) causes spikes in blood sugar, which may lead to increased risk of heart disease, diabetes, high blood pressure and many other ailments.<br><br>So what steps can you take to help reduce the amount of sug... Tue, 18 Oct 2016 07:17:00 EST Starting the day right http://www.sparkpeople.com/secrets.asp?tip=48896_starting_the_day_right I discovered a few months ago, through trial and error, that eating protein and fat in the morning, for breakfast, gets me through the day. That is, the combination of these foods, in a healthy form, stays with me longer, and sets the pace for better eating throughout the day. It may not be for everyone, but I've learned I can not survive on just fruits and veg. My choices for protein are eggs, poultry, fish, or high protein Greek yogurt with seeds. Any of these, as fresh or left-over, al... Mon, 17 Oct 2016 22:49:00 EST Ten strategies for preventing breast cancer http://www.sparkpeople.com/secrets.asp?tip=48877_ten_strategies_for_preventing_breast_cancer 1. Eat a diet rich in G-BOMBS.<br><br>Following a high-nutrient diet rich in G-BOMBS, as described in my book Super Immunity protects against many chronic diseases, breast cancer included. Green vegetables and mushrooms are the most powerful anti-breast cancer foods. Take note that a vegetarian diet does not show protection against breast cancer as much as a diet rich in green vegetables, beans, mushrooms, onions, berries, nuts and seeds. It is the phytochemical nutrient density and diversity... Sun, 16 Oct 2016 20:23:00 EST Angry Objections and What Makes a Healthy Plant Based/Vegan Diet http://www.sparkpeople.com/secrets.asp?tip=48865_angry_objections_and_what_makes_a_healthy_plant_basedvegan_diet I thought I’d do an article about dealing with controversies you may experience and topics you may still be confused about when learning about a low fat plant based diet. So I’d like to take the opportunity to share with you an overview to give you an understanding of why I promote what I do and why.<br><br>I know I can’t please everyone of course, but I do try to help the majority of people the best I can. Sometimes though I receive nasty comments, emails or Facebook messages though from ups... Sat, 15 Oct 2016 21:13:00 EST Fast Food Does Not Mean Failure! http://www.sparkpeople.com/secrets.asp?tip=48857_fast_food_does_not_mean_failure Not much time today as I'm on call and eating a quick lunch between cases. I have found that it's best to pack my lunch/snacks when I'm newly back in control. It keeps me from acting on those compulsions to binge when I have something close at hand and I remind myself, "Eat this. It's good for you. And in just a few minutes you won't feel hungry and the compulsion will go away." And it does. You are also likely to get less sodium in home made meals. If you are worried that even driving ... Sat, 15 Oct 2016 13:03:00 EST Can you tell us more about the phytonutrients found in onions? http://www.sparkpeople.com/secrets.asp?tip=48838_can_you_tell_us_more_about_the_phytonutrients_found_in_onions Can you tell us more about the phytonutrients found in onions?<br><br>The flavonoids in onion tend to be more concentrated in the outer layers of the flesh. To maximize your health benefits, peel off as little of the fleshy, edible portion as possible when removing the onion's outermost paper layer. Even a small amount of "overpeeling" can result in unwanted loss of flavonoids. For example, a red onion can lose about 20% of its quercetin and almost 75% of its anthocyanins if it is "overpeeled... Fri, 14 Oct 2016 07:39:00 EST Using chia to stabilize food cravings http://www.sparkpeople.com/secrets.asp?tip=48830_using_chia_to_stabilize_food_cravings I had forgotten about this healthy little secret for a bit. I had tried sprinkling chia seeds on cereal but once I gave up cereal, I had forgotten about it for some time using it until I discovered a recipe for chia pudding. Now I eat it almost everyday. I let them soak overnight in some yummy almond milk or raw milk. I usually mix in 1/2 cup organic fruit. Then the other "mix ins". I have used dark chocolate chips, coconut flakes, cardamom, cinnamon, freshly grated nutmeg, organic peanut but... Thu, 13 Oct 2016 15:25:00 EST What are some of the nutritional benefits of summer squash such as zucchini? http://www.sparkpeople.com/secrets.asp?tip=48821_what_are_some_of_the_nutritional_benefits_of_summer_squash_such_as_zucchini What are some of the nutritional benefits of summer squash such as zucchini?<br><br>Although summer squash has long been recognized as an important food source of carotenoids, only recently have research studies documented just how fantastic summer squash can be when it comes to these key antioxidants. For some groups of study participants, summer squash turns out to be the primary food source of alpha-carotene and beta-carotene in the entire diet! For lutein, zeaxanthin, and beta-cryptoxanth... Wed, 12 Oct 2016 23:06:00 EST Broccoli: health benefits http://www.sparkpeople.com/secrets.asp?tip=48817_broccoli_health_benefits Broccoli: health benefits<br><br>It's no coincidence that more than 300 research studies on broccoli have converged in one unique area of health science—the development of cancer—and its relationship to three metabolic problems in the body. Those three problems are (1) chronic inflammation (2) oxidative stress, and (3) inadequate detoxification. While these types of problems have yet to become part of the public health spotlight, they are essential to understanding broccoli's unique health be... Wed, 12 Oct 2016 20:40:00 EST 6 Fall Fruits and Vegetables to Eat Today http://www.sparkpeople.com/secrets.asp?tip=48789_6_fall_fruits_and_vegetables_to_eat_today <br>6 Fall Fruits and Vegetables to Eat Today<br><br>By: Isabel Smith, MS, RD, CDN<br><br>Each season brings wonderful new produce to be enjoyed for so many wonderful healthy benefits. Fall is a bountiful season for many healthy fruits and veggies that are also tasty and fun to add to recipes – both raw and cooked.<br><br>It’s important to buy seasonal produce because it’s fresher, richer in nutrients and often less expensive than produce that has been shipped from other parts of the country ... Mon, 10 Oct 2016 23:45:00 EST Can you tell me more about chlorophyll? http://www.sparkpeople.com/secrets.asp?tip=48788_can_you_tell_me_more_about_chlorophyll Can you tell me more about chlorophyll?<br><br>This article is the first part of our four-article series about chlorophyll, including its role in health, its concentration in different foods, and its . This undervalued nutrient can make an important contribution to your health and is worth preserving in the way that you cook and prepare your foods. This first article will give you a basic understanding of chlorophyll itself.<br><br>Although it's not very well known in the world of nutrition, ... Mon, 10 Oct 2016 22:19:00 EST Carb Overload No More http://www.sparkpeople.com/secrets.asp?tip=48784_carb_overload_no_more I have been overweight & now morbidly obese for 26 years. My mother never pushed junk food on us. And it was rare that we went out to eat. Only "special" occasions..i.e. Easter, or someone's birthday. But once I reached adulthood and had my own money; I went bat crazy with buying food! Loved to eat all types of candy. Could/can eat a whole pizza (small or medium) by myself. And my all time favorite was/is ice cream! Twelve months of the year I would eat ice cream. Sometimes I would eat a gall... Mon, 10 Oct 2016 17:45:00 EST Is eggplant a good source of antioxidants? http://www.sparkpeople.com/secrets.asp?tip=48764_is_eggplant_a_good_source_of_antioxidants Is eggplant a good source of antioxidants?<br><br>Researchers at the US Agricultural Service in Beltsville, Maryland, have found that eggplants are rich sources of phenolic compounds that function as antioxidants. Plants form such compounds to protect themselves against oxidative stress from exposure to the elements, as well as from infection by bacteria and fungi.<br><br>The good news concerning eggplant is that the predominant phenolic compound found in all varieties tested is chlorogenic a... Sun, 9 Oct 2016 16:40:00 EST Snap Peas Make Great Snacks http://www.sparkpeople.com/secrets.asp?tip=48748_snap_peas_make_great_snacks The other day I went and bought some snap peas and saw the package said I could eat them raw as a snack. Sure enough, they were nice and crunchy! <br> <br>This reminded me of eating chips except without all the sodium and carbs. This was especially important for me because I'm on a low-carbohydrate, high-fat diet. As a fairly low-carbohydrate vegetable, it's a nice way of getting nutrients while also getting the exper... Sat, 8 Oct 2016 15:00:00 EST Wheat Germ Benefits http://www.sparkpeople.com/secrets.asp?tip=48743_wheat_germ_benefits By adding wheat germ to your diet, you can positively boost your immune system to fight against a number of diseases and conditions like heart disease and cancer. Wheat germ protein hydrolysates have been shown to positively increase the antioxidant activity in organic systems. Antioxidants seek out and destroy free radicals and other disease-causing microorganisms in the body, reducing or eliminating the chances of serious illness. It has been shown to naturally contain high levels of these ... Sat, 8 Oct 2016 11:46:00 EST Some Information About Carbs http://www.sparkpeople.com/secrets.asp?tip=48741_some_information_about_carbs SIMPLE CARBS: those carbs that are metabolized as sugar and released into our system quickly. Examples – white sugar, white flour, white potato, white rice, processed foods. These cause a sharp rise then rapid decline in the blood sugar level, which can leave us zapped as the sugar rush crashes. <br><br>COMPLEX CARBS: those carbs that are metabolized as sugar are released into our systems slowly. Examples: brown rice, sweet potato, beans/legumes, in general – whole foods. These cause ... Sat, 8 Oct 2016 08:45:00 EST About the Eggplant http://www.sparkpeople.com/secrets.asp?tip=48737_about_the_eggplant <br>About Eggplant<br><br>Long prized for its deeply purple, glossy beauty as well as its unique taste and texture, eggplants are now available in markets throughout the year, but they are at their very best from August through October when they are in season.<br><br>Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, bell peppers and potatoes. They grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. Whil... Fri, 7 Oct 2016 23:18:00 EST Cookies Pies and Cakes Oh My http://www.sparkpeople.com/secrets.asp?tip=48736_cookies_pies_and_cakes_oh_my Well Looked at the Calendar and we are really close to the Seasonal Dinners and Holidays... Cookies .. Pies Cakes Oh My.. What are you going to do..? We have all this time that we have spent over the past few months and are you ready..?? Don't give me that look.. You know what I mean.. Halloween is right here and then already I am seeing the baking ales flowing out to the center stage and Christmas is here.. Really ... Did we skip the Turkey Day and mindless eating cause of the Football Games... Fri, 7 Oct 2016 19:46:00 EST What are some of the health benefits of having appropriate amounts of copper in a healthy eating lifestyle? http://www.sparkpeople.com/secrets.asp?tip=48734_what_are_some_of_the_health_benefits_of_having_appropriate_amounts_of_copper_in_a_healthy_eating_lifestyle What are some of the health benefits of having appropriate amounts of copper in a healthy eating lifestyle?<br>Antioxidant Protection<br><br>Copper is one of the co-factors for one form of an enzyme called superoxide dismutase (SOD). SOD is one of the major antioxidant enzymes in the body. As a measure of how important SOD is, amyotrophic lateral sclerosis—also known as Lou Gehrig's disease—is thought to be the result of an underfunctioning (SOD) enzyme.<br><br>From recent studies where young... Fri, 7 Oct 2016 14:35:00 EST How to Avoid the Minefield When Groery Shopping http://www.sparkpeople.com/secrets.asp?tip=48728_how_to_avoid_the_minefield_when_groery_shopping Grocery shopping is fraught w/diet pitfalls! The name of the game is trying to get us to buy more food, and not necessarily healthy food! Here’s some tips to help make our shopping expeditions healthier . . . and most cost-effective:<br><br>PLAN AHEAD- MAKE A LIST Have your meals planned for the week, and make your grocery list at the same time. That way you won’t be making unnecessary (and tempting!) trips to the grocery store or be tempted to get convenience food because you’re starving... Fri, 7 Oct 2016 08:50:00 EST Eating More Fruits & Vegetables & Their Benefits http://www.sparkpeople.com/secrets.asp?tip=48720_eating_more_fruits_vegetables_their_benefits Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.<br><br>No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty everyday. A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.<br><br>Eat a variety of... Thu, 6 Oct 2016 16:49:00 EST Planning your meals http://www.sparkpeople.com/secrets.asp?tip=48719_planning_your_meals I really try to stay on track with my eating habits and it hard for me to eat healthy when people in my life are enjoying foods that just look so good. So what I decided to do is plan my snacks and my meals before hand so that I don't fall into temptation. I went shopping and bought all the foods and I would need for the week. I bought chicken breast, fish, all kinds of fruit and fresh vegetables. I then began to wash and cut all my fruit and vegetable and put then into snack size bags ... Thu, 6 Oct 2016 14:30:00 EST Moderation in All Things http://www.sparkpeople.com/secrets.asp?tip=48717_moderation_in_all_things Moderation in All Things<br>How to Avoid the Diet Blues<br><br> By Dean Anderson, Behavioral Psychology Expert<br> <img src="http://photosaws.sparkpeople.com/guid/d95befda-39af-492e-ab72-459bc0ffc096.jpg"><br>What comes to mind for you when you hear the word diet? If you’re like most people, you probably imagine eating carrot sticks, going to bed hungry, and giving up your favorite foods—and that's why so many diets fail. Most people just can’t tolerate those kinds of restrictions for very l... Thu, 6 Oct 2016 12:20:00 EST Foods that actually make you hungrier! http://www.sparkpeople.com/secrets.asp?tip=48712_foods_that_actually_make_you_hungrier Lots of us chew gum to keep the fresh feeling in our mouths but does chewing gum keep us from feeling hungry or does it make us get hungry faster?<br><br>Chewing gum stimulates the gastric juices, producing saliva. According to Faddiets.com the saliva that is produced while chewing goes down to the stomach and fools the stomach into thinking there is food to be digested, making you hungrier.<br><br>Diet soda keeps us hydrated, or does it? It's free of calories but studies prove that diet so... Thu, 6 Oct 2016 08:54:00 EST Do mustard greens provide antioxidant and anti-inflammatory health benefits? http://www.sparkpeople.com/secrets.asp?tip=48709_do_mustard_greens_provide_antioxidant_and_antiinflammatory_health_benefits Do mustard greens provide antioxidant and anti-inflammatory health benefits?<br><br>As an excellent source of vitamin C, vitamin E, vitamin A (in the form of carotenoids), and manganese, mustard greens give us high level support for four conventional antioxidant nutrients. But the antioxidant support provided by mustard greens extends far beyond these conventional nutrients and into the realm of phytonutrients. Hydroxycinnamic acid, quercetin, isorhamnetin, and kaempferol are among the key an... Thu, 6 Oct 2016 07:28:00 EST Lemon Juice and S&P to Avoid Restaurant Salad Dressings and Still Get Great Flavor http://www.sparkpeople.com/secrets.asp?tip=48703_lemon_juice_and_sp_to_avoid_restaurant_salad_dressings_and_still_get_great_flavor I used to drown my salads in creamy dressing. Now I make my own with yogurt, spices and seasonings.<br><br>But if I am eating out I cannot do that. However, even fast food restaurants carry lemon slices or lemon juice packets for people to use in tea.<br><br>I am often at McDonalds and they allow customers to substitute a 20-calorie side salad for french fries in a combo meal--really. If the cashier tells you she can't substitute it that means she doesn't know how to enter it on the registe... Wed, 5 Oct 2016 18:15:00 EST Preventing Alzheimer’s? Yes! http://www.sparkpeople.com/secrets.asp?tip=48701_preventing_alzheimers_yes This is a topic near and dear to my heart as my Mother has Alzheimer’s and I am caring for her. IT IS DEVASTATING, not only for her (to be sure!) but every family member, to see the decline. I don’t like to think about it but, this means I am at high risk for developing Alzheimer’s, too. So, I want to take the best care of me that I can. <br><br>I have done lots of my own research in an effort to figure out what is the best way to take care of myself. Dr. David Perlmutter (also with a... Wed, 5 Oct 2016 15:18:00 EST Brussels Sprouts: description and history http://www.sparkpeople.com/secrets.asp?tip=48679_brussels_sprouts_description_and_history Brussels Sprouts: description and history<br><br>All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see:<br><br> Eating Healthy with Cruciferous Vegetables<br> Feeling Great with Cruciferous Vegetables <br><br>Brussels sprouts are members of the Brassica family and therefore kin to broccoli and cabbage. They resemble miniature... Tue, 4 Oct 2016 16:17:00 EST Plan, Plan, Plan http://www.sparkpeople.com/secrets.asp?tip=48676_plan_plan_plan I plan my meals on Saturday for the next week. On Sunday's I do as much preparation as I possibly can do to make eating healthier at home so much more easier. This can be a time consuming task, but it really pays off in the end when I am trying to get ready for work in the morning after sleeping through the alarm clock or for when I get home from work and want to get dinner done quickly so that I have time to go for a walk and chill with my husband. I use a calendar to write the menu on ... Tue, 4 Oct 2016 12:37:00 EST My Morning Smoothie http://www.sparkpeople.com/secrets.asp?tip=48675_my_morning_smoothie I have Crohn's Disease, an autoimmune/inflammatory condition of the GI system. One thing I've found very helpful is to start my day with a smoothie full of anti-inflammatory goodness: I blend unsweetened coconut milk beverage and water with frozen berries (any kind), lots of spinach or kale, fresh ginger, chia seeds, flax seeds and pumpkin seed protein powder. I put a little bit of stevia in for sweetness. I have a VitaMix blender, so it gets it nice and smooth. Gotta admit, this is not ... Tue, 4 Oct 2016 11:39:00 EST 9 Health Benefits of Cucumbers http://www.sparkpeople.com/secrets.asp?tip=48674_9_health_benefits_of_cucumbers 9 Health Benefits of Cucumbers<br><br><br>Cucumbers belong to the same plant family as squash, pumpkin, and watermelon (the Cucurbitaceae family). Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated.<br><br>However, there's reason to eat cucumbers all year long. With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widespread... Tue, 4 Oct 2016 10:43:00 EST The Significance of Selenium http://www.sparkpeople.com/secrets.asp?tip=48661_the_significance_of_selenium The Significance of Selenium<br><br><br>Selenium is a trace element a Swedish chemist, Baron Jöns Jacob Berzelius, discovered almost 200 years ago. Today, modern scientists recognize it as "an essential mineral of pivotal importance for human health," with anti-inflammatory, antiviral and anti-cancer potential.1<br><br>This mineral is also a powerful antioxidant, which plays itself out in many ways in regard to your health. You need only a little, though, to help keep your immune system and o... Mon, 3 Oct 2016 10:44:00 EST How Plant Protein Wins Over Animal Protein http://www.sparkpeople.com/secrets.asp?tip=48656_how_plant_protein_wins_over_animal_protein How Plant Protein Wins Over Animal Protein<br><br>We are all taught that protein is a super nutrient that will make us lean, strong, and healthy. We do need protein, but more is not necessarily better, and high-protein foods are not always healthful.<br>Why do we need protein?<br><br>In every cell in the human body, the DNA contains a code that tells the cell which proteins to make. Proteins have a lot of different roles in the body, some provide structure like collagen, some facilitate conta... Mon, 3 Oct 2016 07:00:00 EST The horrors of movie theater popcorn! http://www.sparkpeople.com/secrets.asp?tip=48640_the_horrors_of_movie_theater_popcorn There's nothing quite like the scent of movie theater popcorn! You smell it when you stand in line to buy your tickets, the aroma overwhelms you when you walk in the door and your mounth starts watering. What was once a healthy treat in childhood has morphed into a "food" that should be avoided like high fructose corn syrup!<br><br>Would you ever think about ingesting “three McDonald’s Quarter Pounders with 12 pats of butter while watching a movie” (Center of Science in the Public Interest)... Sun, 2 Oct 2016 06:04:00 EST Detox From Problem Foods http://www.sparkpeople.com/secrets.asp?tip=48638_detox_from_problem_foods I have learned that if you get the problem foods: sugar, flour, starches, refined carbs, etc.. out of your system- you won't crave them anymore. Give yourself 20-30 days without the foods you want to give up and you won't want them anymore! Just remember that once you get them out of your system- if you allow it back in just for the holidays or a special occasion- it will be even harder to get them out of your system again.<br><br>I read the book "Anatomy of a Food Addiction" and it really ... Sat, 1 Oct 2016 23:23:00 EST What is manganese and how does it help regulate blood sugar levels? http://www.sparkpeople.com/secrets.asp?tip=48635_what_is_manganese_and_how_does_it_help_regulate_blood_sugar_levels What is manganese and how does it help regulate blood sugar levels?<br><br>When you think of dietary minerals, you probably think first of calcium or iron. If you spend a lot of time thinking about nutrition, you may also think about zinc or magnesium. But there are a whole group of trace minerals, which are not generally as well known, that we derive from our diets in very small amounts that are just as critical to healthy lifestyles.<br><br>One of these is manganese. In the 1930s, researche... Sat, 1 Oct 2016 21:20:00 EST The dangers of high fructose corn syrup! http://www.sparkpeople.com/secrets.asp?tip=48630_the_dangers_of_high_fructose_corn_syrup The average American increased their consumption of HFCS (mostly from sugar sweetened drinks and processed food) from zero to over 60 pounds per person per year. <br><br>Sugar in any form causes obesity and disease when consumed in pharmacologic doses.Cane sugar and high fructose corn syrup are indeed both harmful when consumed in pharmacologic doses of 140 pounds per person per year.When one 20 ounce HFCS sweetened soda, sports drink, or tea has 17 teaspoons of sugar (and the average teenage... Sat, 1 Oct 2016 15:00:00 EST Logging all your meals! http://www.sparkpeople.com/secrets.asp?tip=48623_logging_all_your_meals I have found that logging all of my meals and snacks keeps me on track! <em>4</em> . I count carbs and calories and this has helped me go from 193 pounds to 176 in just 30 days!. If i find that I am hungry or craving sweets, I eat a couple pieces of watermelon of two or three pieces of Atkins Endulge candies. If you can open a package and eat just a couple of pieces, you will feel satisfied and still be able to maintain your goals. <br><br><br>My goal is to get back down into the 140's. I f... Sat, 1 Oct 2016 08:34:00 EST 6 Reasons to Shop Your Local Farmers Market http://www.sparkpeople.com/secrets.asp?tip=48619_6_reasons_to_shop_your_local_farmers_market 6 Reasons to Shop Your Local Farmers Market<br><br><br>Farmers markets have exciting food options, colorful produce, free samples, budget-friendly prices and of course, an amazing atmosphere. I love to go to them and see and observe all the people there — farmers markets are a community-spirited event, enabling little businesses and farmers the ability to deliver quality sustainable produce directly.<br><br>To be honest, I avoid shopping in large supermarkets as much as I can and try to buy q... Sat, 1 Oct 2016 00:22:00 EST Track Dinner First http://www.sparkpeople.com/secrets.asp?tip=48611_track_dinner_first Because dinner is a family meal there are more limitations on my options for food. I have learned that by tracking my dinner in the morning I can confidently make choices throughout the day that help me to stay on track. I am able to eat a better balance of macro nutrients and also end up at the end of the night without a deficit of calories to eat or, the horror, an excess of calories eaten.<br><br>An example of how this works: in the morning I know we're going to have pizza meatloaf, mashe... Fri, 30 Sep 2016 15:24:00 EST Drink a Glass of Water Prior to Any Meal or Snack http://www.sparkpeople.com/secrets.asp?tip=48609_drink_a_glass_of_water_prior_to_any_meal_or_snack If you are struggling with portion distortion or simply want to cut back the caloric intake of meas and/or snacks, drink a full 8 ounce glass of water (cold, tepid, or iced) prior to eating. This will help to fill you up faster, without adding any unwanted calories and will help prevent you from overeating - no matter the quantity of food on your plate. <br><br>You should also choose to drink water during and after your meal, because water will help fill you up as well. A normal serving is ty... Fri, 30 Sep 2016 14:20:00 EST Best Foods for Boosting Brain Power http://www.sparkpeople.com/secrets.asp?tip=48606_best_foods_for_boosting_brain_power Best Foods for Boosting Brain Power<br><br><br>According to the Alzheimer’s Association, more than 5 million Americans suffer with Alzheimer’s disease and 1 of every 3 seniors dies with some form of dementia.1 Families may spend over $5,000 each year caring for a loved one, and it costs the U.S. $216 billion a year for Alzheimer’s and other types of dementia.<br><br>However, feeding your brain the right food isn’t just about preventing a disease in the future. Giving your brain the fuel it ne... Fri, 30 Sep 2016 10:53:00 EST Night-Time Overeating – How to Handle It http://www.sparkpeople.com/secrets.asp?tip=48602_nighttime_overeating_how_to_handle_it A calorie is a calorie no matter when it’s consumed. So, theoretically, eating @ night is not going to make the difference in your weight loss efforts. The culprit is the amount of food consumed.<br><br>Let’s back up a little. What are some of the things that could lead to that ravenous night-time eating?<br><br>Skipping meals – you become ravenous and that can lead to a binge. Solution? Consuming enough calories throughout the day – not skipping meals. It helps keep the blood sugar sta... Fri, 30 Sep 2016 07:50:00 EST Beets: what's new and beneficial http://www.sparkpeople.com/secrets.asp?tip=48599_beets_whats_new_and_beneficial Beets: what's new and beneficial<br>What's New and Beneficial About Beets<br><br> Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The detox support provided by betalains includes support of some especially important Phase 2 detox steps involving glutathione. Although you can see these betalain pigments in other... Fri, 30 Sep 2016 01:21:00 EST Trying to Eat Clean UGH! http://www.sparkpeople.com/secrets.asp?tip=48595_trying_to_eat_clean_ugh The soul of eating clean is consuming food the way nature delivered it, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time. <br><br>At least this what most food experts and clean eaters say. For me, it's much much more than that. I have tried to eat cleaner but I am just no good at it. So I looked up a few things to help me get on my way to eating 45% cleaner than I was before.<br><br>Three m... Thu, 29 Sep 2016 18:41:00 EST Mindful eating - pay attention to what you are eating! http://www.sparkpeople.com/secrets.asp?tip=48584_mindful_eating_pay_attention_to_what_you_are_eating When you eat, truly taste your food. Feel the texture.... taste the flavor.... feel yourself swallow it... keep your mind on your eating. When it wanders, just say "not now..." and go back to focusing on your eating. You will probably find that you eat more slowly and you eat less because you are now aware of how your body feels when it eats. We get so distracted... reading, watching TV, worrying about things... that we forget how to experience EATING.<br><br>There are many things we can do m... Thu, 29 Sep 2016 01:40:00 EST Replace instead of Remove http://www.sparkpeople.com/secrets.asp?tip=48580_replace_instead_of_remove For any diet changes: REPLACE whatever is taken away with something healthier and more wholesome. Having huge gaps in my diet from foods that are forbidden makes me feel like i'm losing something. What works for me is to fill that gap, even if it means i'm eating more.<br>For example: Replace bread with rice crackers or replace lollies with fresh or dried fruit or yogurt. <br>This takes away the feeling of deprivation when food is removed and allows a slow and steady transition into healthier... Wed, 28 Sep 2016 20:28:00 EST How to Reduce Starch in Potatoes http://www.sparkpeople.com/secrets.asp?tip=48579_how_to_reduce_starch_in_potatoes How to Reduce Starch in Potatoes<br> Removing the starch reduces the carbohydrate content, which is helpful when you're following a low-carb diet.<br><br>Cold Water Soak<br>A quick rinse under cold water can wash away much of the surface starch. More starch is removed from a cut potato than a whole peeled potato, because a greater surface area is exposed on cut potatoes. Soak them in cold water for as long as a few hours to remove more starch than by rinsing alone. You'll notice cloudiness an... Wed, 28 Sep 2016 20:11:00 EST Hold on... Eating well while on the road.. http://www.sparkpeople.com/secrets.asp?tip=48574_hold_on_eating_well_while_on_the_road Well road trip... I just got back and here goes a few things I thought was helpful while I was on the road.. If you have a good drive you are facing I got a few ideas to bypass at the stops for gas and bathroom breaks.Those.blue highway signs trick you into thinking that fast food is your only option while on the road... There are plenty of healthy snacks and even meals that you can pack for a road trip long or short... For shorter trips it is easy to bring along nonperishable snacks like a h... Wed, 28 Sep 2016 16:18:00 EST How does the mineral phosphorus help maintain pH balance? http://www.sparkpeople.com/secrets.asp?tip=48573_how_does_the_mineral_phosphorus_help_maintain_ph_balance How does the mineral phosphorus help maintain pH balance?<br><br>In order for us to stay healthy, different parts of our body need to maintain very specific levels of acidity. In science terms, acidity level is referred to as pH. A conventional pH scale runs from 0 - 14, where "0" is defined as the most acidic level, "14" is defined as the least acidic (or most alkaline or basic) level, and "7" is defined as neutral. Since the pH of pure water is close to 7, and since our bodies are approxima... Wed, 28 Sep 2016 15:45:00 EST 3 Ways Sugar Affects Our Health http://www.sparkpeople.com/secrets.asp?tip=48557_3_ways_sugar_affects_our_health Sugar is pervasive in our food supply. It’s one of the ingredients added to foods to not only make it taste delicious, but also make you want to come back for more. While we do need some carbohydrates (sugar) to survive, eating too much may wreak havoc on our health.<br><br>Refined carbohydrates, or foods that are highly processed and stripped of fiber and most nutrients, include white bread, candy, cookies, pastries, many crackers, juices/fruit-flavored drinks, soda, sweeteners and sugary ce... Tue, 27 Sep 2016 16:57:00 EST Dr. Mercola's Nutrition Plan http://www.sparkpeople.com/secrets.asp?tip=48552_dr_mercolas_nutrition_plan Dr. Mercola's Nutrition Plan<br><br>If you’re looking for the best strategy to dramatically improve your health, then you’ve come to the right place.<br><br>Many people today struggle with weight issues, diseases, and other health problems that impair their ability to enjoy life. Many resort to pharmaceutical drugs and other conventional methods to relieve their symptoms, but these are actually just Band-Aid solutions that typically result in more harm than good.<br><br>What they don’t realiz... Tue, 27 Sep 2016 11:05:00 EST Learn to Love Berakfast http://www.sparkpeople.com/secrets.asp?tip=48551_learn_to_love_berakfast Learn to Love Breakfast<br>Reasons to Make A.M. Eating a Habit<br><br> By Leanne Beattie, Health & Fitness Writer<br> <img src="http://photosaws.sparkpeople.com/guid/4cf75421-a758-4709-8bd2-2814beed1a96.jpg"><br>As a working mom with three kids at home, mornings are always hectic. Getting everyone up, fed, dressed and out the door takes precision timing and a level of organization that most businesses couldn’t match. And while I insist my children have a good breakfast every day, making sure... Tue, 27 Sep 2016 09:04:00 EST What's New and Beneficial About Beets http://www.sparkpeople.com/secrets.asp?tip=48546_whats_new_and_beneficial_about_beets What's New and Beneficial About Beets<br><br> Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support. The detox support provided by betalains includes support of some especially important Phase 2 detox steps involving glutathione. Although you can see these betalain pigments in other foods (like the stems of chard or r... Tue, 27 Sep 2016 00:34:00 EST PBaJ every day, the healthy way http://www.sparkpeople.com/secrets.asp?tip=48543_pbaj_every_day_the_healthy_way As a grad student/teacher assistant, my life is very busy and I am often at school from 9 am to 9 pm. It's expensive to eat Subway every day and hard to prep meals ahead of time. I have access to a fridge, but it's shared with about 20 other people, so I can't stock up on lunch meat and stuff, since there is not enough room! Therefore, peanut butter and jelly, that non-perishable staple... is my staple. But, it is important to choose your ingredients carefully! I turned to the website Eat... Mon, 26 Sep 2016 21:43:00 EST PBJ every day, the healthy way http://www.sparkpeople.com/secrets.asp?tip=48542_pbaj_every_day_the_healthy_way As a grad student/teacher assistant, my life is very busy and I am often at school from 9 am to 9 pm. It's expensive to eat Subway every day and hard to prep meals ahead of time. I have access to a fridge, but it's shared with about 20 other people, so I can't stock up on lunch meat and stuff, since there is not enough room! Therefore, peanut butter and jelly, that non-perishable staple... is my staple. But, it is important to choose your ingredients carefully! I turned to the website Eat... Mon, 26 Sep 2016 21:43:00 EST Conditions Shown to Benefit From a Ketogenic Diet http://www.sparkpeople.com/secrets.asp?tip=48533_conditions_shown_to_benefit_from_a_ketogenic_diet Conditions Shown to Benefit From a Ketogenic Diet<br><br><br>Obesity and top killers such as diabetes, heart disease, Alzheimer’s and cancer have something significant in common — they’re all rooted in insulin and leptin resistance.<br><br>In other words, the underlying problem is metabolic dysfunction that develops as a result of consuming too many net carbohydrates (total carbs minus fiber) and/or protein. Sugars found in processed foods and grains are the primary culprits, and the standard... Mon, 26 Sep 2016 10:55:00 EST Kale: nutritional profile http://www.sparkpeople.com/secrets.asp?tip=48527_kale_nutritional_profile Kale: nutritional profile<br><br>Kale is a nutritional standout in three basic areas: (1) antioxidant and anti-inflammatory nutrients, (2) much-needed micronutrients (in which the average U.S. adult is currently deficient), and (3) cancer-preventive nutrients called glucosinolates.<br>Antioxidant and Anti-inflammatory Nutrients<br><br>Kale's antioxidants are both traditional as well as recently discovered.<br><br>In addition to conventional antioxidants like vitamin C, beta-carotene, and mang... Mon, 26 Sep 2016 02:19:00 EST Well Eating Wont Kill You ... Yet! http://www.sparkpeople.com/secrets.asp?tip=48520_well_eating_wont_kill_you_yet s change their mindsets about food. When they We here on Sparkfirst start talking with me, many of m describe fof s as “good” or “bad” – often offhand, like they don’t even realize they are doing it because it has become so engrained in how they think.<br><br>Many people tend o think that if they aren’t eating perfectly, it’s a failure. Food has become completely black and white for them, and they feel guilty if they eat something that they deem less than perfect, or that fits into that “bad”... Sun, 25 Sep 2016 22:02:00 EST Measuring out Food into Prepackaged Containers http://www.sparkpeople.com/secrets.asp?tip=48518_measuring_out_food_into_prepackaged_containers I have found that measuring out my food into prepackaged containers is helping me with my weight loss. On Sunday, I make usually a pot of soup and then put them into containers where it is all measured and easy to log each day. I do the same with making coleslaw, salads, just about all things actually. Homemade soups are better than doing the store bought canned ones because you can control what is put into them. Same goes for salads. Salads bought out at a restaurant have many more calories... Sun, 25 Sep 2016 20:05:00 EST The Case Against Veganism — Carefully Researched Book Spills the Beans http://www.sparkpeople.com/secrets.asp?tip=48513_the_case_against_veganism_carefully_researched_book_spills_the_beans The Case Against Veganism — Carefully Researched Book Spills the Beans<br><br><br>An estimated 6 million Americans are vegans, which is typically considered to be a healthy choice. However, there are drawbacks to strict veganism that need careful consideration.<br><br>Mara Kahn, author of "Vegan Betrayal: Love, Lies, and Hunger in a Plants-Only World," delves deep into the history and science of veganism, revealing many oft-ignored facts about this strictly plant-based diet.<br><br>She’s put ... Sun, 25 Sep 2016 11:37:00 EST Cucumber Rolls With Creamy Avocado Recipe http://www.sparkpeople.com/secrets.asp?tip=48512_cucumber_rolls_with_creamy_avocado_recipe Cucumber Rolls With Creamy Avocado Recipe<br><br>Finding a healthy and delicious snack is not as difficult as most people think. For instance, this Cucumber Rolls With Creamy Avocado Recipe from Ella Leché is a delightfully crunchy treat, and the combination of ingredients will give you plenty of health-boosting nutrients.<br>This treat is suitable for most people with allergies, but even if you’re the type who can eat just about anything, I’m pretty sure you will love it too.<br>Ingredients:... Sun, 25 Sep 2016 10:13:00 EST Keeping Track of Water http://www.sparkpeople.com/secrets.asp?tip=48508_keeping_track_of_water I try to drink 3 to 4 bottles of water a day. My water bottle is 32 oz. Somethings, though, I forget how many bottles I've drank. So I put pony tail holders on the bottom of my bottle. Whenever I finish a bottle I move one pony tail hold up towards the top of the bottle. When they're all up there...I know I'm done! This is a simple and easy way to keep track of your water. I'm not always near a computer or my phone to track water everytime I drink a cup and we all know how important it is t... Sun, 25 Sep 2016 06:52:00 EST How does the mineral phosphorus help maintain pH balance? http://www.sparkpeople.com/secrets.asp?tip=48507_how_does_the_mineral_phosphorus_help_maintain_ph_balance How does the mineral phosphorus help maintain pH balance?<br><br>In order for us to stay healthy, different parts of our body need to maintain very specific levels of acidity. In science terms, acidity level is referred to as pH. A conventional pH scale runs from 0 - 14, where "0" is defined as the most acidic level, "14" is defined as the least acidic (or most alkaline or basic) level, and "7" is defined as neutral. Since the pH of pure water is close to 7, and since our bodies are approxima... Sun, 25 Sep 2016 01:46:00 EST Mini Peppers as a Snack http://www.sparkpeople.com/secrets.asp?tip=48506_mini_peppers_as_a_snack When I am stressed, eating crunchy vegetables help me. Carrots and celery sticks may become boring. So, I buy a bag of mini peppers. They taste great, fresh, sweet (red, yellow and orange, no green), have the crunch I need, and break monotony! I'm also a care giver for my Mom. I moved her in with me. I don't have the prep time I used to. Now I buy pre-cut carrots and celery sticks. I go to the salad bar at my grocery and buy what I like that's already prepared. When I get home, I mak... Sun, 25 Sep 2016 00:43:00 EST life is my secret http://www.sparkpeople.com/secrets.asp?tip=48502_life_is_my_secret I'm going to live forever . . . so far so good.<br><br>I enjoy the heck out of life, and stuff as much as I'm able into it. <br><br>This may not be the only life I get, but it's the only one I have right now. I love to be challenged, pampered, loved, solo, entertained, helpful to others, full of fascinating memories and self sufficient.<br><br>I don't like to be told what to do (like needing 1700 words for this statement). No one is the boss of me!!! I want to expand the privilege's of ol... Sat, 24 Sep 2016 18:41:00 EST How Do You Slow Down and Eat Mindfully in this Hurry-Up World http://www.sparkpeople.com/secrets.asp?tip=48494_how_do_you_slow_down_and_eat_mindfully_in_this_hurryup_world Life lived in the fast lane . . . not always good for us! When it’s time to eat our meals, it is important not to rush! How can you slow it down? Mindful eating starts with building an awareness of hunger. Mindfulness is awareness without criticism or judgment – deliberate awareness.<br><br>First of all, take the time to be aware of your food . . . the aroma, how it’s plated. Savor the looks and aroma of the food. Chew your food slowly. Aim to chew your food 10-20 times per bit. Yes, ... Sat, 24 Sep 2016 07:44:00 EST Kale: how to select, store, prepare, and cook http://www.sparkpeople.com/secrets.asp?tip=48492_kale_how_to_select_store_prepare_and_cook Kale: how to select, store, prepare, and cook<br><br>Look for kale with firm, deeply colored leaves and moist hardy stems. Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing, and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a more mild flavor than those with larger leaves. Kale i... Sat, 24 Sep 2016 01:23:00 EST What is nutrient-rich cooking? http://www.sparkpeople.com/secrets.asp?tip=48471_what_is_nutrientrich_cooking What is nutrient-rich cooking?<br><br>nutrient-rich cooking<br><br>How you prepare and cook your food can be as important as the food you select to eat. Even the most nutritious foods will not provide its potential of nourishment if improperly cooked. It has been found that foods cooked the traditional way could lose from 50-80% of their nutrients because they were overcooked. This is the reason I created a new way of cooking to preserve nutrients, which I call Nutrient-Rich Cooking—an optima... Thu, 22 Sep 2016 23:20:00 EST 25 Cheap Foods That Are Good For You! http://www.sparkpeople.com/secrets.asp?tip=48466_25_cheap_foods_that_are_good_for_you 25 Cheap Foods That Are Good for You!<br>Get BIG Nutrition for Less Dough<br><br> By Stepfanie Romine, Staff Writer<br> <img src="http://photosaws.sparkpeople.com/guid/8fe3dd0c-7b23-41a8-b733-f32010e290db.png"><br>Watching your wallet and your waistline can be tricky. Eating right is easy when money is no object, but a trip to the supermarket often yields frustration for healthy eaters on a budget (which is most of us!). Fruits, vegetables, whole grains and lean protein are on your list, but... Thu, 22 Sep 2016 11:10:00 EST Bring Dinner Back: 7 Reasons http://www.sparkpeople.com/secrets.asp?tip=48449_bring_dinner_back_7_reasons Bring Dinner Back: 7 Reasons to Reinstate the Family Meal<br><br> By Melissa Rudy, Health & Fitness Journalist<br> <img src="http://photosaws.sparkpeople.com/guid/61d3ab4c-08ee-4a5d-8e24-8e266e1ab0b0.png"><br>Once upon a time, the family dinner was an institution. In the mid-twentieth century, it was the norm for everyone to gather around the table every night to share a home-cooked meal. But over the decades, that Norman Rockwell-esque scene has become the exception rather than the rule. To... Wed, 21 Sep 2016 10:30:00 EST Kale: description and history http://www.sparkpeople.com/secrets.asp?tip=48440_kale_description_and_history Kale: description and history<br><br>The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. Although it can be found in markets throughout the year, it is in season from the middle of winter through the beginning of spring when it has a sweeter taste and is more widely available.<br><br>Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards,... Wed, 21 Sep 2016 00:34:00 EST Invest in a food scale http://www.sparkpeople.com/secrets.asp?tip=48436_invest_in_a_food_scale Have you noticed that food packages usually list a serving size by measurement and by weight? I was recently reviewing a kitchen scale for my blog post about portion control. Do you know what I discovered? <br><br>I found that the serving size weight doesn't match the portion size the manufacturer says it does. On camera, I measured out 1/4 cup of my favorite organic coconut bites snack. To my shock, it weighed almost half a serving more than it should have! <br><br>So, I emptied out th... Tue, 20 Sep 2016 17:25:00 EST What are food intolerances? http://www.sparkpeople.com/secrets.asp?tip=48417_what_are_food_intolerances What are food intolerances?<br><br>Food intolerances are less clear-cut than food allergies. But one thing is certain: food intolerance are not the same as food allergies, and they are not dependent on interactions between food antigens and our immune system. In fact, a food intolerance is not dependent on any single interaction, and for this reason, it tends to be less predictable than food allergy and also less consistent.<br><br>Perhaps the best known example of food intolerance is lactose... Mon, 19 Sep 2016 21:42:00 EST Cupcake vs IHOP's New Omelet Concoction http://www.sparkpeople.com/secrets.asp?tip=48408_cupcake_vs_ihops_new_omelet_concoction You can't make assumptions about food anymore. What seems healthy may not be. One thing that used to not be so healthy for you is not deemed healthy and you should have it more often than you think!<br><br>For the past few days I have not been feeling 100% and I have to say, me being a kid at heart have taken advantage of the said "illness" too. I have been loading up on carbs and fats like there is absolutely no tomorrow! But when I was sick as a kid, my mom made me all my favorites in hopes... Mon, 19 Sep 2016 14:12:00 EST Why Curry Will Surprise You http://www.sparkpeople.com/secrets.asp?tip=48405_why_curry_will_surprise_you Why Curry Will Surprise You<br><br><br>As a meat-and-potatoes nation for the better part of three centuries, to go so far as to choose authentic Indian, Middle Eastern or Thai cuisine is a milestone for many. Throughout the U.S., more and more people have begun embracing the idea of using an exotic curry to spice up their food.<br><br>In the above-listed cuisines, curry is practically fundamental. In India, for instance, while there are more than a billion people who speak around 122 differen... Mon, 19 Sep 2016 10:44:00 EST What are some of the wide-ranging health benefits of turmeric? http://www.sparkpeople.com/secrets.asp?tip=48394_what_are_some_of_the_wideranging_health_benefits_of_turmeric What are some of the wide-ranging health benefits of turmeric? <br><br>Despite its use in cooking for several thousand years, turmeric continues to surprise researc... Sun, 18 Sep 2016 23:48:00 EST Reset your taste buds and cravings with Whole 30 http://www.sparkpeople.com/secrets.asp?tip=48391_reset_your_taste_buds_and_cravings_with_whole_30 My son and his wife and I started the Whole 30 meal plan almost two weeks ago. My daughter did it two years ago and at the time I thought I could never in a million years give up bread, dairy, sugar and a few other things. I am happy to say not only can I but I am feeling so much better. The book is so full of information and suggestion that I am actually enjoying this process. <br><br>I could not do this by myself but my son and his wife recently moved in with me to help me with my large... Sun, 18 Sep 2016 17:24:00 EST Juicing May Be the Answer to Many of Your Chronic Health Problem http://www.sparkpeople.com/secrets.asp?tip=48386_juicing_may_be_the_answer_to_many_of_your_chronic_health_problem Story at-a-glance<br>Preventable chronic diseases are now the world’s biggest killers, and children are now developing diseases previously relegated to seniors, such as type 2 diabetes, fatty liver, heart disease and even cancer<br>Toxicity and nutrient deficiencies are two primary factors driving this burgeoning wave of chronic disease<br>Vegetable juicing is a powerful tool for enhancing your health, whether done daily or as part of a regular detoxification plan<br> View All Health Topics<b... Sun, 18 Sep 2016 10:13:00 EST Healthy Brain Smoothie http://www.sparkpeople.com/secrets.asp?tip=48378_healthy_brain_smoothie <br>Healthy Brain Smoothie<br><br>By: Isabel Smith, MS, RD, CDN <br> <br>Brain-healthy foods are good for your mind and also your body. This smoothie is made up of some of my favorite brain-healthy (but tasty) ingredients, such as cacao nibs, a source of flavanols that help keep blo... Sat, 17 Sep 2016 21:10:00 EST chart your nutrition on fatsecret or SPARK http://www.sparkpeople.com/secrets.asp?tip=48375_chart_your_nutrition_on_fatsecret_or_spark <em>465</em> <br><br>Chart. chart. and chart. I have found that tracking food and exercise and weight have been helpful with success. I like the SPARKpeople ticker which helps for myself and all to see progress (whichever kind you choose). On the ticker I have chosen to use pounds lost. I have a lovely magical fairy on my ticker. <br><br>I lost a lot of weight on Atkins counting carbs and it worked quite well until I got tired of the food choices. SPARKpeople is much more flexible.<br><br>I... Sat, 17 Sep 2016 18:15:00 EST Reasons to Start Your Day With Lemon Water http://www.sparkpeople.com/secrets.asp?tip=48372_reasons_to_start_your_day_with_lemon_water AIDS DIGESTION: We all know that there are acids in the stomach to digest our food. The acid helps break down our food and lemon juice is especially helpful in supplementing stomach acid for digestion. Did you know that as we age, the amount of acid in our stomach declines? That can be one cause of indigestion and other digestive problems.<br><br>The flavor of lemon relieves some of the blahs of plain ol’ water!<br><br>HELPS HYDRATION: It’s a good habit to start the day off w/a glass o... Sat, 17 Sep 2016 11:41:00 EST How to Identify Trigger Foods http://www.sparkpeople.com/secrets.asp?tip=48369_how_to_identify_trigger_foods How to Identify Trigger Foods<br><br>Trigger foods are foods that trigger reactions in a person. For example, a trigger food could cause you to eat excessively or have gastrointestinal distress or headaches.<br><br> Identifying trigger foods can be helpful in relieving certain ailments or eliminating excess weight. Once trigger foods are identified, they can be avoided more easily or, at the very least, help you begin to explain your behavior.<br><br> In order to identify trigger foods, you n... Sat, 17 Sep 2016 09:06:00 EST Can you tell me more about the fiber in apples? http://www.sparkpeople.com/secrets.asp?tip=48360_can_you_tell_me_more_about_the_fiber_in_apples Can you tell me more about the fiber in apples?<br><br>Even though apple is not an excellent source of dietary fiber (it ranks as a "good" source in our WHFoods Rating System), the fiber found in apple may combine with other apple nutrients to provide you with the kind of health benefits you would ordinarily only associate with much higher amounts of dietary fiber. These health benefits are particularly important in prevention of heart disease through healthy regulation of blood fat levels. R... Fri, 16 Sep 2016 21:17:00 EST PRE-PLAN and HEALTHY EATING / DRINKING http://www.sparkpeople.com/secrets.asp?tip=48358_preplan_and_healthy_eating_drinking Pre-plan or workout in the morning your 3 meals a day. Stick to eating only Breakfast, lunch and Dinner. <br><br>Track those meals into the nutrition tracker 1st thing in the morning. This way then you can see how many calories for the day you are consuming or planning to consume. <br><br>If you find you've gone over your daily calorie allowance you can adjust it to keep within your daily calorie allowance right there and then without worrying that you've eaten more than your allowance. <br><... Fri, 16 Sep 2016 20:04:00 EST 21 Kid-Friendly Ideas and Recipes to Help Them Love Vegan Foods http://www.sparkpeople.com/secrets.asp?tip=48332_21_kidfriendly_ideas_and_recipes_to_help_them_love_vegan_foods 21 Kid-Friendly Ideas and Recipes to Help Them Love Vegan Foods<br><br>Written by Pamela Fergusson, RD, PhD<br><br><br><br>Temper tantrums. Food shoved across the table (or even on the floor). A child that won’t touch the meal you just spent an hour preparing.<br><br>For even the best parents, mealtime with children can easily become one of the most frustrating and disheartening times of the day.<br>Maybe you’re raising a little one who runs away from anything green. Or perhaps your child hat... Thu, 15 Sep 2016 17:16:00 EST 6 Seemingly Innocent Habits That Are Hurting Your Health http://www.sparkpeople.com/secrets.asp?tip=48324_6_seemingly_innocent_habits_that_are_hurting_your_health 6 Seemingly Innocent Habits That Are Hurting Your Health<br><br> By Elizabeth Lowry<br> <img src="http://photosaws.sparkpeople.com/guid/dcabec97-5821-41ab-a3c0-896540f40606.png"><br>When it comes to unhealthy habits, there are many that are universally acknowledged: smoking, eating too much junk food, tanning beds, skimping on your sleep. But what about cooking with the wrong oil? Sitting all day? While they might not be as well-documented, many seemingly harmless daily habits can actually w... Thu, 15 Sep 2016 09:58:00 EST Pre Planning your food for the day http://www.sparkpeople.com/secrets.asp?tip=48317_pre_planning_your_food_for_the_day <em>371</em> <em>491</em> <em>284</em> <em>22</em> First off I would like to say I work an evening shift 4:00pm to 2:30am and find that this works well for me having the mornings to prepare for the day ahead of me. The one thing I have learned and do everyday is to pre plan my food for the day. I wake at around 10:30 am and do my 30 min exercise then hit the kitchen to plan my food for the day and track it all at the same time. I will weigh and count everything. I suggest laying it... Thu, 15 Sep 2016 01:28:00 EST Health Benefits of Cucumbers Story at-a-glance http://www.sparkpeople.com/secrets.asp?tip=48306_health_benefits_of_cucumbers_story_ataglance Health Benefits of Cucumbers<br>Story at-a-glance<br><br>Cucumbers are made up of 95 percent water, making them an ideal hydrating and cooling food<br>Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in your brain health<br>Cucumbers also contain polyphenols called lignans, which may help to lower your risk of breast, uterine, ovarian, and prostate cancers<br>Cucumber extract helps reduce unwanted inflammation, in part by inhibiting the act... Wed, 14 Sep 2016 09:53:00 EST Can high heat cooking damage the phytonutrients in bell peppers? http://www.sparkpeople.com/secrets.asp?tip=48303_can_high_heat_cooking_damage_the_phytonutrients_in_bell_peppers Can high heat cooking damage the phytonutrients in bell peppers? <br><br>Higher heat cooking can damage some of the delicate phytonutrients in bell peppers. In one recent study from Turkey, the effects of grilling on sweet green bell peppers were studied with respect to one particular phyt... Wed, 14 Sep 2016 08:23:00 EST Tomatoes - description and history http://www.sparkpeople.com/secrets.asp?tip=48300_tomatoes_description_and_history Tomatoes - description and history<br><br>The tomato is the fruit of the plant Lycopersicon esculentum. (Botanically speaking, tomato is not only a fruit, but also a berry since it is formed from a single ovary.) Originally, tomato was named after the food family to which it belongs - the Solanaceae (sometimes called "solanoid" or "nightshade") family. The botanical name Solanum lycopersicum for tomatoes has now largely been replaced by the name Lycopersicon esculentum. (The genus/species nam... Wed, 14 Sep 2016 01:11:00 EST What to eat in your 60s http://www.sparkpeople.com/secrets.asp?tip=48298_what_to_eat_in_your_60s Ages 60 plus<br>Surveys show that the eating habits of elderly people differ from younger adults. A national survey in Britain in 1996 found that people aged over 65 ate less fish, fruit and vegetables, meat and cheese but more cakes and biscuits and sugary goods than younger adults.<br>People aged over 60 require fewer calories than younger adults because their lifestyles become more sedentary. But their requirements for vitamins and minerals remain the same which can lead to older people be... Wed, 14 Sep 2016 00:21:00 EST Beyond Meat and Poultry http://www.sparkpeople.com/secrets.asp?tip=48296_beyond_meat_and_poultry How much do you need?<br><br>The amount of protein you need depends on your weight, age, activity level, and past medical history. The Recommended Dietary Allowance (RDA) for protein is 46 grams a day for a healthy, average-weight woman over age 50; however, you can calculate your needs more exactly by multiplying 0.36 grams by the number of pounds you weigh.<br><br>"The best way to ensure you're meeting your protein needs is to consume some protein at every meal and snack. This will also h... Tue, 13 Sep 2016 21:38:00 EST Tablespoon Sauce Cups http://www.sparkpeople.com/secrets.asp?tip=48292_tablespoon_sauce_cups I began using 2 or 4 tablespoon plastic sauce cup with lid for my work lunches. I also now always set the table and include cute washable sauce cups that I found. It is a great way to keep aware just how much is being added when using dressings, sauces, condiments, coleslaw or potato salad, even candies. I found it really helps me to get a taste with out over-serving myself, and or, I am aware if I want more- I know much I am using. Anyway my husband and I have actually found this little ... Tue, 13 Sep 2016 13:40:00 EST What to Eat When You Have GI Distress http://www.sparkpeople.com/secrets.asp?tip=48290_what_to_eat_when_you_have_gi_distress Nausea, bloating, gas, diarrhea . . . we’ve all had it at one time or another. I read a fantastic article that had suggestions from a gastroenterologist (Dr. Lisa Ganjhu, DO) suggesting foods that will help w/these symptoms in a natural way. Food is medicine! First and foremost, follow the instructions of your healthcare provider if you have medical issues causing these symptoms. Always see your healthcare provider for any symptoms that persist. <br><br>One idea is to avoid foods w/lots... Tue, 13 Sep 2016 11:49:00 EST Kashi Cereal Stirs Anger - Exposed by Small Rhode Island Groce http://www.sparkpeople.com/secrets.asp?tip=48286_kashi_cereal_stirs_anger_exposed_by_small_rhode_island_groce Kashi Cereal Stirs Anger - Exposed by Small Rhode Island Grocer<br><br><br>A simple sign on a grocery store shelf has gone viral, causing a storm of outrage among consumers who feel they've been misled by cereal maker Kellogg's claims about its Kashi cereals. A Rhode Island grocer posted a note on the shelf where Kashi was supposed to be, saying he'd learned it wasn't 100 percent natural after all, and therefore wasn't carrying it anymore.<br><br>It turns out the soy in Kashi cereals comes fr... Tue, 13 Sep 2016 10:03:00 EST 22 Ways Drinking Soda is Bad for Your Health http://www.sparkpeople.com/secrets.asp?tip=48280_22_ways_drinking_soda_is_bad_for_your_health 22 Ways Drinking Soda is Bad for Your Health<br><br> <br><br>Numerous studies have shown the negative health effects of drinking soda on your waistline and your teeth. Drinking soda however, has far more serious health risks than many of us may realize. <br><br>According to Euromonitor, the average person in the United States consumes more than 126 grams of sugar per day. That’s equal to 25.2 teaspoons, or the equivalent of drinking a little over three 12 ounce colas.<br><br>Numerous studie... Tue, 13 Sep 2016 01:27:00 EST Beyond Meat and Poultry http://www.sparkpeople.com/secrets.asp?tip=48278_beyond_meat_and_poultry Advantages of plant proteins:<br><br>The "Western" dietary pattern that many Americans have followed for decades is much higher in animal proteins than in plant proteins. However, research has demonstrated that eating more plant foods and fewer animal foods, especially red and processed meats, has beneficial effects, including decreased risks of heart disease, hypertension, type 2 diabetes, and obesity, and many health experts suggest adopting a plant-based diet, which emphasizes plant foods... Mon, 12 Sep 2016 21:45:00 EST Going Out to Eat http://www.sparkpeople.com/secrets.asp?tip=48275_going_out_to_eat Most of the time prepare healthy meals at home because it is much easier to control the contents and balance. I recommend starting with what veggie you will eat then moving to the protein then carb. It is really easy to add fresh low cal items to add bulk like a cut up tomato with a little salt for about 30 calories. But if you do go out, try to go to a place that has a 600 and under calorie menu. Great places include Applebee's, IHOP, TGI Fridays, Subway and more. I recommend Applebees speci... Mon, 12 Sep 2016 19:18:00 EST How to Eat Your Way to a Healthier Heart http://www.sparkpeople.com/secrets.asp?tip=48269_how_to_eat_your_way_to_a_healthier_heart How to Eat Your Way to a Healthier Heart<br><br><br>Your cardiac muscles are rather specialized. While similar to your skeletal muscles in that they’re striated, their functionality more closely resembles your smooth muscles, as the continuous contraction of your heart is involuntary.<br><br>Every minute, your heart pumps about 5 liters (1.3 gallons) of blood throughout your body, and for optimal health, it’s imperative your heart continues its duty without interruption for the duration of yo... Mon, 12 Sep 2016 09:52:00 EST How to Break Free from Your Sugar Addiction http://www.sparkpeople.com/secrets.asp?tip=48262_how_to_break_free_from_your_sugar_addiction Have you read about sugar addiction? There’s a reason it’s so frequently in news — studies reveal that sugar’s impact on the brain closely mimics the effect of taking illegal drugs. We spoke with Rachel Gargano, a nutritionist on the Reboot with Joe team, about sugar’s impact on your health and how to break free from this addiction. Coach Rachel will be leading our special Guided Reboot for Sugar Addiction, which kicks off on September 29.<br><br>Q: WhaRachelt are 3 things people should know ... Sun, 11 Sep 2016 22:27:00 EST Beyond Meat and Poultry http://www.sparkpeople.com/secrets.asp?tip=48260_beyond_meat_and_poultry Beyond Meat and Poultry: Meet Your Protein Needs with More Plant Foods. <br><br>Protein is essential for good health; get it from beans, nuts, and seeds, as well as lean meat, poultry, and fish.<br><br>Protein is an essential nutrient for optimum functioning, and while most people think of meat, poultry, and fish as the main sources of dietary protein, many plant-sourced foods also can contribute significantly to your protein needs while providing important health benefits.<br><br>Food Sour... Sun, 11 Sep 2016 21:49:00 EST Seasonal Produce - Fall and Winter http://www.sparkpeople.com/secrets.asp?tip=48259_seasonal_produce_fall_and_winter The cookouts, corn on the cob and fresh fruits of summertime may be history for another year, but fresh-food fans need not fret.<br><br>The fall harvest season brings a whole new assortment of delicious and heart-healthy fresh fruit and vegetables. Apples, pears, broccoli and Brussels sprouts are fresh in the market – or in your garden.<br><br>Autumn is a time to shift from the seed fruit that we eat in the summer to all the nutrition-rich goodies, like the grapes and persimmons we get in the... Sun, 11 Sep 2016 20:31:00 EST Use Herbs and Spices Every Day http://www.sparkpeople.com/secrets.asp?tip=48256_use_herbs_and_spices_every_day Herbs and spices are such an easy way to increase nutrition in a meal. They're known to improve immune function, help the digestive system, increase mental clarity, and balance hormones, along with many other benefits. The best part is you don't have to learn a new cooking technique or completely give up your favorite foods in order to do this one simple trick. You just have to give a few shakes of a spice container.<br><br>My favorite herbs and spices are the carminatives. These improve dige... Sun, 11 Sep 2016 17:53:00 EST Why Sugar Is So Very Addictive http://www.sparkpeople.com/secrets.asp?tip=48242_why_sugar_is_so_very_addictive <br>Sugar and Your Brain: Why Sugar Is So Very Addictive<br>White sugar<br><br>By: Rachel Gargano MS, RD, LDN, CSSD<br><br>A typical grocery store has upwards of 20,000 different packaged foods, and nearly 75 percent of these foods have added sugars. That’s right: Three-fourths of our food supply is pumped with the sweet stuff. It’s no wonder sugar addiction runs so rampant in our society.<br><br>Carbohydrates are broken down into sugar, which is essential for life. Every cell in our body use... Sun, 11 Sep 2016 01:07:00 EST Healthy Diet.. Keeping On Track http://www.sparkpeople.com/secrets.asp?tip=48227_healthy_diet_keeping_on_track Well I was one of those who liked to eat and enjoy a lot of things that I know I should not eat... and it never fails you get the hint of a little baggage surrounding your waist.. these rolls that just seem not to be able to fit anywhere and you can't hide it.. Yes Saddlebags and middle age spread... Now what are you going to do... Well I tried a lot of things and pills and different diet but one thing then never say beside eat a sensible diet and the weight will come off.. Stop right there..... Sat, 10 Sep 2016 10:37:00 EST 10 Anti-Aging Foods to Eat Daily http://www.sparkpeople.com/secrets.asp?tip=48219_10_antiaging_foods_to_eat_daily <br>10 Anti-Aging Foods to Eat Daily<br><br>By: Isabel Smith, MS, RD, CDN<br><br>Clients always ask me about ways to slow the aging process. Growing older is part of the process of living — but like most processes our bodies undergo, there are ways to slow it down.<br><br>Just like preventing sun damage, promoting exercise endurance and others, the food we eat can play a role in promoting healthy aging. Certain nutrients have been found to be beneficial when it comes to promoting healthy skin... Fri, 9 Sep 2016 23:28:00 EST Eggs for breakfast or lunch or dinner http://www.sparkpeople.com/secrets.asp?tip=48217_eggs_for_breakfast_or_lunch_or_dinner I never ate breakfast. Not a good one if I did. The last month I have had two eggs for breakfast every day. Sometimes, it is French toast. Just eggs and bread. I use butter to fry it in.<br><br>Another day it will be scrambled eggs with onions, leftover cooked vegetables from the dinner with spinach on top. Sometimes salsa on the side and a piece of toast.<br><br>Omelettes are good, easy and filling. I put onion, spinach, tomatoes, celery and leftover vegetables. Again, salsa is good with thi... Fri, 9 Sep 2016 22:57:00 EST The Worst Possible Place to Eat if You Want to Stay Healthy http://www.sparkpeople.com/secrets.asp?tip=48205_the_worst_possible_place_to_eat_if_you_want_to_stay_healthy The Worst Possible Place to Eat if You Want to Stay Healthy<br><br><br><br>If you value your health, you would be wise to avoid fast food restaurants at all costs.<br><br>Not only does the fast food diet promote high cholesterol, hypertension, heart attacks, obesity and diabetes; such foods are also laden with added chemicals, and virtually all animal based food comes from factory farms.<br><br>The latter issue is highlighted in a recent announcement that McDonald's and Target will no longer ... Fri, 9 Sep 2016 09:49:00 EST Weigh Your Food http://www.sparkpeople.com/secrets.asp?tip=48203_weigh_your_food A huge part of my wife's and my success is that we weigh almost everything in grams, and use those numbers for an accurate calorie count. Measuring by volume or counting items is so sporadic, and allows a person to cheat the numbers. <br><br>Take tortilla chips for example. I could count out 13 tortilla chips, making sure I only take large, unbroken chips, and get a completely different weight than a mix of chips that aren't perfect. Both are 13 chips, (one serving according to the package), ... Fri, 9 Sep 2016 09:26:00 EST Does the cooking method affect the nutritional value of sweet potatoes? http://www.sparkpeople.com/secrets.asp?tip=48198_does_the_cooking_method_affect_the_nutritional_value_of_sweet_potatoes Does the cooking method affect the nutritional value of sweet potatoes? <br><br>Some nutritional benefits from sweet potatoes simply may be easier to achieve if you use steaming or boiling as your cooking method. Recent studies sh... Thu, 8 Sep 2016 23:09:00 EST Reducing your sodium intake http://www.sparkpeople.com/secrets.asp?tip=48185_reducing_your_sodium_intake We need sodium in our bodies to keep it functioning properly but it needs to be within the recommended daily allowance. When it comes to dietary sodium, less is certainly best, yet Americans today consume 50% more than the recommended daily quantities of sodium. Diets high in sodium increase blood pressure levels. High blood pressure damages the kidneys over time, and is a leading cause of kidney failure. To help Americans reduce salt intake to the ideal one teaspoon per day, the National Ki... Thu, 8 Sep 2016 08:05:00 EST Watermelon: health benefits Anti-Inflammatory and Antioxidant Support http://www.sparkpeople.com/secrets.asp?tip=48167_watermelon_health_benefits_antiinflammatory_and_antioxidant_support Watermelon: health benefits<br>Anti-Inflammatory and Antioxidant Support<br><br>Phenolic compounds in watermelon—including flavonoids, carotenoids, and triterpenoids—make this fruit a choice for anti-inflammatory and antioxidant health benefits. If you had to pick a single nutrient from this anti-inflammatory and antioxidant category that has put watermelon on the map, that nutrient would be lycopene. Alongside of pink grapefruit and guava, watermelon is an unusually concentrated source of th... Wed, 7 Sep 2016 16:32:00 EST A good eating plan http://www.sparkpeople.com/secrets.asp?tip=48164_a_good_eating_plan I follow the 17 Day Diet and am very happy with the program. The initial 17 days is designed to curb your cravings for sugars and carbs. Drinking lots of water, green tea and starting the day with a hot cup of water with lemon juice is critical to your success. The recipes they provide are easy to make and very tasty. It is an easy program to follow and be with successful. I always feel so much better when I am eating the healthy, suggested meals and your success is evident from the star... Wed, 7 Sep 2016 10:55:00 EST Is there more than one form of vitamin K? http://www.sparkpeople.com/secrets.asp?tip=48149_is_there_more_than_one_form_of_vitamin_k Is there more than one form of vitamin K?<br><br>Vitamin K is named after the German word for blood clotting (koagulation). In fact, this is probably the most common connection that people make with vitamin K—they associate this vitamin with the process of blood clotting. However, it's important to know that vitamin K makes a variety of unique contributions to our health, and our knowledge about these contributions has been expanding in new and unexpected ways.<br><br>There are three basic ty... Wed, 7 Sep 2016 01:32:00 EST Best Vegan Protein http://www.sparkpeople.com/secrets.asp?tip=48141_best_vegan_protein Did you know that PEA PROTEIN has been shown to promote fullness and increase muscle growth as effectively as animal-based protein sources!<br> <img src="http://photosaws.sparkpeople.com/guid/802b4b69-7228-4569-a5c0-376ebf425eb4.jpg"> <br> <br>Good luck!<br><br>Laura,<br><br> http://www.2knowsuccess.myfore<br>ver.biz/<BR>/ <br> ... Tue, 6 Sep 2016 17:05:00 EST None For Me Thanks http://www.sparkpeople.com/secrets.asp?tip=48128_none_for_me_thanks when i was ten yrs old, i made the decision -consciously....no meat for me!<br><br>i had always been fed well by my family! but they prepared meat dishes, admittedly i thought those meals were delicious...most of the time.<br><br>still, the thoughts running through my mind were decidedly against meat-eating.<br><br>today, i'm total vegetarian. last fifty years! i know i've benefited especially in my conscience. i always knew animals weren't put on earth to be a meal one day...<br><br>i'm ... Tue, 6 Sep 2016 10:19:00 EST What Is Watermelon Good For? http://www.sparkpeople.com/secrets.asp?tip=48126_what_is_watermelon_good_for What Is Watermelon Good For?<br><br>Watermelon Nutrition Facts<br><br><br>Watermelons have reputed roots in Africa, with the first recorded harvest in Egypt somewhere around 5,000 years ago. From there, they were sprouted throughout Asia and Europe. Colonists brought seeds with them to the New World, where around four billion pounds of watermelons are now produced every year. It's easily the best-loved fruit in America.<br><br>A member of the Cucurbitaceae family with – you guessed it – cucum... Tue, 6 Sep 2016 10:01:00 EST Is it okay to cook with extra virgin olive oil? http://www.sparkpeople.com/secrets.asp?tip=48113_is_it_okay_to_cook_with_extra_virgin_olive_oil Is it okay to cook with extra virgin olive oil?<br><br>Even though we strongly recommend the inclusion of extra-virgin olive oil (EVOO) in most meal plans, we do not cook with this plant oil and we do not believe that cooking with EVOO is the best way to incorporate it into your diet. However, we also recognize that some of the science research in this area supports the idea of cooking with EVOO, and so we have created this article to let you weigh the pros and cons for yourself based on the ... Mon, 5 Sep 2016 12:27:00 EST 18 Foods That Promote Muscle Growth and Definition http://www.sparkpeople.com/secrets.asp?tip=48112_18_foods_that_promote_muscle_growth_and_definition 18 Foods That Promote Muscle Growth and Definition<br><br><br>If you're looking for muscle growth and definition, there's no getting around exercise. However, you cannot exercise your way out of a poor diet, and when it comes to muscle definition, one of the keys is to lose body fat, or else you will not be able to see the muscles in the first place.<br><br>The common belief is that if you want to build muscle, you need to eat lots of protein and carbohydrates because carbs fuel your muscles ... Mon, 5 Sep 2016 10:50:00 EST Successful Eating 9/2016 http://www.sparkpeople.com/secrets.asp?tip=48108_successful_eating_92016 I think the 300-word minimum is a bit much for this. I can see maybe a150-word minimum for a "secret." Since I haven't made any "major" strides, I only have a little bit of a secret. That is, namely, I had to study nutrition and find out how to get healthy foods into my diet. Right now I'm making a Herbed Lentil and Quinoa salad to take to the end-of-summer picnic. It has, of course, lentils and quinoa, mixed in with red onion, green pepper, celery, herbs, lemon juice and olive oil. It ... Mon, 5 Sep 2016 08:33:00 EST What are the antioxidant and anti-inflammatory benefits of bok choy? http://www.sparkpeople.com/secrets.asp?tip=48101_what_are_the_antioxidant_and_antiinflammatory_benefits_of_bok_choy What are the antioxidant and anti-inflammatory benefits of bok choy?<br><br>As an excellent source of vitamin C, vitamin A (in the form of carotenoids), and manganese, and a good source of zinc, bok choy provides us with a concentration of these core conventional antioxidants. Yet, its antioxidant support extends beyond these conventional antioxidants to a wide range of other phytonutrient antioxidants. These phytonutrients include flavonoids like quercetin, kaempferol, and isorhamnetin, as w... Sun, 4 Sep 2016 22:13:00 EST Develop a taste for whole foods http://www.sparkpeople.com/secrets.asp?tip=48098_develop_a_taste_for_whole_foods Stay away from foods that are processed. Simple foods prepared in healthy ways taste so much better. You will notice your energy levels increase as you take the time and energy to prepare good food. A level of stability and comfort will follow. When you stop having meals at regular intervals with people you love life seems empty and sad.I miss the simple life of my childhood, the garden, the local recipes, the fellowship. Children need the stability of good food served at regular times.I unde... Sun, 4 Sep 2016 20:21:00 EST Put the Candy Bar Down and back up... http://www.sparkpeople.com/secrets.asp?tip=48093_put_the_candy_bar_down_and_back_up So your ready to cook.. Now I am from the South so a Sunday Meal.. Fired Chicken and Okra and Cornbread... or Smothered Cube Steak and Mashed Potatoes.. not counting the Pecan Pie... Corn fritters and apple fritters... Wait a minute and hold on.. I wondered how in the world how I survived.. They fry everything.. From the Chicken to Twinkies and even butter.. I went to a Fair the last time and yes.. They couldn't get by without batter and deep fried... but I knew when I had started to loose w... Sun, 4 Sep 2016 15:36:00 EST Increase Fruits and Vegetables http://www.sparkpeople.com/secrets.asp?tip=48089_increase_fruits_and_vegetables Increase Fruits and Vegetables<br> <br>Eat your fruits and vegetables. It’s cliché but it’s necessary for you and your family to get the nutrients needed to live a healthy lifestyle. These steps below will help you identify the healthy eating challenges your family faces, and give you specific steps to overcome them and increase fruits and vegetables in your home.<br><br><br>Find Your Fresh Produce Source<br><br>Many families struggle with not having easy access to fresh produce. Is this keep... Sun, 4 Sep 2016 10:49:00 EST You can't out exercise your fork! http://www.sparkpeople.com/secrets.asp?tip=48070_you_cant_out_exercise_your_fork What you put into your body, is just as, if not more important, than how much you move your body.<br><br>If you're eating processed foods, sodas (even diet), and lots of grains and sugars...you'll never make much headway with your new lifestyle.<br><br>It took me starting out by doing a 21-day sugar detox to realize just how eating that kind of food really made me feel. And it wasn't good. Yes, it tastes good for awhile, but the bloating, heaviness, intestinal upset etc, really wasn't appea... Sat, 3 Sep 2016 00:44:00 EST The benefit of beans http://www.sparkpeople.com/secrets.asp?tip=48063_the_benefit_of_beans Beans can are the least expensive source of protein, especially when compared to meat. Aside from protein, complex carbohydrates, and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.<br><br>Dried beans are inexpensive, will store on the shelf for years, and are very easy to prepare. They should be a staple in every kitchen as they provide the basis for a hea... Fri, 2 Sep 2016 13:37:00 EST Voluntary 'Smart Label' Preempts State and Consumer Rights http://www.sparkpeople.com/secrets.asp?tip=48062_voluntary_smart_label_preempts_state_and_consumer_rights Voluntary 'Smart Label' Preempts State and Consumer Rights<br><br><br>According to the Grocery Manufacturers Association (GMA), 80 percent of the foods on your grocery store's shelves contain genetically modified organisms (GMOs).1 These foods are also most likely to be contaminated with toxic pesticide residues.<br><br>Just last month, the Organic Consumers Association (OCA) sued Post Holdings, Inc., for falsely marketing Shredded Wheat cereal as "100 percent natural" and "made with nothing ... Fri, 2 Sep 2016 11:10:00 EST 5 Reasons to Bring You Lunch to Work http://www.sparkpeople.com/secrets.asp?tip=48055_5_reasons_to_bring_you_lunch_to_work Considering bringing your lunch to work? You should: Not only does brown bagging it save you money, it can also help with your weight loss efforts. Plus, bringing your lunch to work is a great way to ensure that you get lots of healthy nutrients from your meals and leave lunch hour feeling energized for the afternoon. Here are five great reasons to brown bag your lunch:<br>1. Boost Your Weight Loss Efforts<br><br>The first — and maybe most interesting — benefit to bringing your lunch to work:... Thu, 1 Sep 2016 23:33:00 EST Can organic foods really improve my health? http://www.sparkpeople.com/secrets.asp?tip=48029_can_organic_foods_really_improve_my_health Can organic foods really improve my health?<br><br>Yes. Consumption of organically grown food is a great way to reduce your exposure to contaminants commonly found in foods that have been grown using conventional agricultural practices. These contaminants may include not only pesticides - many of which have been classified as potential cancer-causing agents - but also heavy metals such as lead and mercury, and solvents like benzene and toluene. Minimizing exposure to these potential toxins is... Wed, 31 Aug 2016 23:20:00 EST Watch those carbs ! http://www.sparkpeople.com/secrets.asp?tip=48026_watch_those_carbs_ The best way to eat healthy and lose weight, for me has been to restrict refined white flour and refined sugar use, with very limited use of packaged foods, flours or concentrated sugars. <br><br>I find that following this as my overall plan means I must eat more vegetables and fresh fruit with my protein and I do not fill in with high calorie carbohydrates like, pasta potatoes, prepackaged foods, flour, or sweets. I limit my refined sugar and flour use to very occasional. <br><br>... Wed, 31 Aug 2016 19:05:00 EST Hunger is not an emergency! http://www.sparkpeople.com/secrets.asp?tip=48016_hunger_is_not_an_emergency A lot of people sabotage themselves and justify over eating with hunger. Its ok to be hungry. I've recently read this and it changed my whole way of 'dieting'. Its ok to be hungry. Nothing bad is going to happen because we're hungry. <br>A lot of people sabotage themselves and justify over eating with hunger. Its ok to be hungry. I've recently read this and it changed my whole way of 'dieting'. Its ok to be hungry. Nothing bad is going to happen because we're hungry. <br>A lot of people sabot... Wed, 31 Aug 2016 09:08:00 EST What nutrients are most likely to be deficient in a vegetarian diet? http://www.sparkpeople.com/secrets.asp?tip=48014_what_nutrients_are_most_likely_to_be_deficient_in_a_vegetarian_diet What nutrients are most likely to be deficient in a vegetarian diet?<br><br>If you look at all types of vegetarian diets as a group, and all research studies of these diets, vitamin B12 is the nutrient most likely to be deficient in this type of eating plan. Adequate B12 intake can be and is a genuine concern if a relatively strict vegetarian diet is sub-optimal in quality. In the National Health and Nutrition Examination Survey (NHANES) data from 2003-2010, 55% of participants who described ... Wed, 31 Aug 2016 02:07:00 EST Cook several veggies ahead of time http://www.sparkpeople.com/secrets.asp?tip=47999_cook_several_veggies_ahead_of_time I do better on weeks when I buy a bunch of veggies, prepare them ahead of time, and store them in containers in the fridge. Then, regardless of what I feel like eating for lunch and dinner, I load half of the plate with a selection of veggies. It enhances my satisfaction with the meal, leads me to eat fewer calories, and improves my daily nutrition.<br> Examples of my go-to veggies are okra (its funny, so many people don't like it, but it's my favorite), carrots (I especially like buying bags... Tue, 30 Aug 2016 12:34:00 EST What's New and Beneficial About Pears http://www.sparkpeople.com/secrets.asp?tip=47989_whats_new_and_beneficial_about_pears What's New and Beneficial About Pears<br><br> For nutritional reasons, we're often advised to consume the skins of fruits. However, it's less often that research provides strong evidence in support of this advice. Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh. These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of... Tue, 30 Aug 2016 01:15:00 EST Track Your Food http://www.sparkpeople.com/secrets.asp?tip=47985_track_your_food In nine months I dropped 35 pounds and reached my goal weight of 135. Several people have asked me to share my secret. In the past few weeks, I have noticed the number on the scales creeping up, and even now I need to be reminded of the weight loss tools I need to rediscover. My first secret is simple: while trying to lose weight, I need to keep track of everything I eat. The two main benefits to tracking my food are that I am more aware of what I am eating, and I am accountable to something ... Mon, 29 Aug 2016 20:30:00 EST What's New and Beneficial About Broccoli http://www.sparkpeople.com/secrets.asp?tip=47970_whats_new_and_beneficial_about_broccoli What's New and Beneficial About Broccoli<br><br> Broccoli can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in broccoli 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 broccoli still has cholesterol-lowering ability—just... Mon, 29 Aug 2016 00:31:00 EST Just eat real food! http://www.sparkpeople.com/secrets.asp?tip=47962_just_eat_real_food If it comes in a package, can, bottle or box read the ingredients. It is probably processed. Look for single item ingredients like a piece of fruit, a head of greens, green beans. Meat comes in packages but generally you can see what's inside and it is just one type of meat. The exception is sausage and bacon. Then read the ingredients. Are there a lot of fillers and you don't recognize their names? Does it have sugar in it? If so put it back on the shelf. There are sausages and baco... Sun, 28 Aug 2016 14:37:00 EST Sweet Potatoes: A Tasty Treat for Your Health http://www.sparkpeople.com/secrets.asp?tip=47957_sweet_potatoes_a_tasty_treat_for_your_health Sweet Potatoes: A Tasty Treat for Your Health<br><br><br>Whenever I find information that will help promote optimal health, I am always eager to share it with all of my readers. This is especially true when it comes to diet, as proper nutrition is one of the pillars of good health and wellness.<br><br>Now, I am excited to share with you the potential health benefits of sweet potatoes.<br><br>Sweet Potatoes: More Than Just Food for the Holidays<br><br> When consumed in moderation, sweet potato... Sun, 28 Aug 2016 09:46:00 EST The benefits of berries http://www.sparkpeople.com/secrets.asp?tip=47944_the_benefits_of_berries Strawberries, blueberries, blackberries and raspberries are powerful superfoods. There are numerous health benefits from eating these wonderful fruits and they should be incorporated into every balanced diet. <br><br> Berries can play a role, packed with nutrients that naturally lower blood pressure, reduce inflammation and increase "good" cholesterol. Flavonoids are the dizzying variety of more than 6,000 compounds found in plants that give fruits and vegetables their vibrant blue, red and ... Sat, 27 Aug 2016 14:53:00 EST "No." - How to Win the Cravings Battle http://www.sparkpeople.com/secrets.asp?tip=47942_no_how_to_win_the_cravings_battle Considering how hooked that I have been more recently to sweets and salty-fatty treats, it amazes me how casually that I can now say "no" to overindulging in poor food choices. I never feel deprived, either. It's like I live in a completely different reality now from the most indulgent and unhealthiest point in my life.<br><br>This is how I unhooked myself from my prior cravings in one week by saying "no.":<br><br>1. NO to empty calorie drinks: I drink at least 10 glasses of water each day. I... Sat, 27 Aug 2016 12:47:00 EST Why are bananas rated "low" on the Glycemic Index? http://www.sparkpeople.com/secrets.asp?tip=47935_why_are_bananas_rated_low_on_the_glycemic_index Why are bananas rated "low" on the Glycemic Index?<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 two of their carbohydrate-related qualities.<br><br>First, as mentioned prev... Sat, 27 Aug 2016 08:03:00 EST Olives: how to select, store, and prepare http://www.sparkpeople.com/secrets.asp?tip=47933_olives_how_to_select_store_and_prepare Olives: how to select, store, and prepare <br><br>While olives have been traditionally sold in jars and cans, many stores are now offering them in bulk in large barrels or bins (often called an "olive bar"). Buying bulk olives will allow you to experiment with many different types with which you may be unfamiliar and to purchase only as many as you need at one time.<br><br>While whole olives are very common, you may also find ones that have been pitted, as well as olives that have been stuffe... Sat, 27 Aug 2016 02:08:00 EST Eating Within My Means http://www.sparkpeople.com/secrets.asp?tip=47930_eating_within_my_means It's no secret that if we take in more calories than our set nutrition goals, we will be disappointed in the results. Therefore, I have learned to diligently stay within my set 2000 calories per day. In order to maximize my efforts, I have learned to plan for bulky lo-cal salads with shredded cumber, tomatoes, onion, carrot, and bell peppers. My favorite trick is to make a meal, then half it in order to use the second half for another day. <br><br>It's taken some time to be a believer, but hi... Sat, 27 Aug 2016 00:54:00 EST Drinks Count Too! http://www.sparkpeople.com/secrets.asp?tip=47904_drinks_count_too I was in the habit of not tracking my coffee. If I were drinking the coffee black, this wouldn't have been a problem but I like my coffee with 4 cream and 1 sugar! That's a whole lot of calories left unaccounted for. The worst part is I would do it two or three times a day for a grand total of 285 calories I didn't count on a bad day. No wonder I wasn't losing any weight! <br><br>I thought I was doing well. Watching those calories I ate and keeping myself moving. No less than 10,000 steps a d... Thu, 25 Aug 2016 16:31:00 EST What type of pumpkin seeds provides the greatest amount of zinc? http://www.sparkpeople.com/secrets.asp?tip=47885_what_type_of_pumpkin_seeds_provides_the_greatest_amount_of_zinc What type of pumpkin seeds provides the greatest amount of zinc?<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, ... Wed, 24 Aug 2016 10:33:00 EST Why Starch Should Be at the Center of Your Plate http://www.sparkpeople.com/secrets.asp?tip=47874_why_starch_should_be_at_the_center_of_your_plate Why Starch Should Be at the Center of Your Plate<br><br><br>People are so afraid of starch and carbs these days, but we want you to unlearn everything you think you know about them. Despite the constant headlines, it is not carbohydrates that makes people fat and sick.<br><br>On a whole-food, plant-based diet, 75-80 percent of your calories should come from carbohydrates (mostly starch-based foods and fruit). And you don’t have to keep track; this will happen naturally if your diet is based o... Wed, 24 Aug 2016 00:08:00 EST Write it before you bite it http://www.sparkpeople.com/secrets.asp?tip=47868_write_it_before_you_bite_it Put it in the tracker before you actually eat it. See what it does for calories and various nutrients. <br><br>Right there in front of you have your plate and your computer. Put those nutrition numbers right there above the plate, above the things on it.<br><br>Read and think. Prioritize.<br><br>Will this run me way over on fat? Will this run me way over on sodium? How many calories does it actually have?<br><br>By writing it in the tracker first, you can make a more informed choice about wha... Tue, 23 Aug 2016 17:45:00 EST Pre Planning Meals http://www.sparkpeople.com/secrets.asp?tip=47862_pre_planning_meals Every Saturday is meal plan day. I use the tools from SP to pre-log my week so that I can ensure that each day's plan is within my ranges. I make a grocery list from the planned meals; and I don't deviate from the list when I go to the store.<br><br>The pre-planning keeps the guess work out. I plan for meals out and all. I eat alot of the same foods, so the structure and routine helps save time and money. I have my kids certain nights of the week so planning bigger for those nights than ... Tue, 23 Aug 2016 13:45:00 EST Grapes: How to select, store, prepare, and enjoy http://www.sparkpeople.com/secrets.asp?tip=47848_grapes_how_to_select_store_prepare_and_enjoy Grapes: How to select, store, prepare, and enjoy<br><br>For the best tasting grapes with high concentrations of antioxidants select those that are fully ripe. Fully ripened grapes are plump and free from wrinkles. They should be intact, firmly attached to a healthy looking stem, and not leaking juice. The area around the attachment should have the same color as the rest of the grape.<br><br>One way to help predict the sweetness of grapes is by their color: green grapes are medium sweet, red g... Mon, 22 Aug 2016 20:47:00 EST simply eat soup http://www.sparkpeople.com/secrets.asp?tip=47847_simply_eat_soup soup is mainly water you get your hydration and nutrition in one and it's filling and low calorie. If you make it yourself you control the sodium content and vegetables and meat as well. If you make a large amount of soup you can freeze it in single portions for when you are short on time and need a meal in a hurry or take to work for lunch. I personally like my soup chunky but if you throw it in the blender you can make it a smooth and creamy texture. Of course you can add condiments like cr... Mon, 22 Aug 2016 19:37:00 EST Strategy for busy site meeting days http://www.sparkpeople.com/secrets.asp?tip=47843_strategy_for_busy_site_meeting_days I work as Project Manager in a Company that does Security Installations. A lot of our projects are in Construction Sites. The weekly Site Meetings and Subcontractor Coordination Meetings are long and tiring. Often you end up sacrificing your lunch break. Many sites offer snacks during the meetings. Mostly these are unhealthy junk food things. If it is a big Construction Site and the meeting takes hours, you will be tempted. So you need to go prepared.<br><br>Here are some strategies that work... Mon, 22 Aug 2016 15:33:00 EST Snack attacks at work http://www.sparkpeople.com/secrets.asp?tip=47842_snack_attacks_at_work I have dedicated 1 drawer in my office desk for snacks etc. There I keep a selection of non-perishable snacks in small portions and beverages (teas, coffee, non-sweetened cocoa) for those days I end up working through lunch or late. This includes sugar free gum. Other snacks are things like unsalted nuts in mini packs (1oz or less), crisp bread, rice cakes. I avoid granola bars since mist have too much sugar in them. <br>Trail food - again low sugar. Best homemade - and dried fruits are grea... Mon, 22 Aug 2016 15:15:00 EST Internet for accountability http://www.sparkpeople.com/secrets.asp?tip=47838_internet_for_accountability For me personally, the internet is huge in my being able to hold myself accountable. Last week the internet was so spotty I had days that I couldn't get on to log food. Back in my growing up years the internet didn't exist and computers were for companies like IBM, where they had dedicated rooms and massive machines to accomplish less than a tablet can now do. <br><br>So while pen and paper still work to write down foods to visualize the big picture of what I am eating, I don't have a hand... Mon, 22 Aug 2016 13:03:00 EST Eating The Right http://www.sparkpeople.com/secrets.asp?tip=47828_eating_the_right I went to town and bought a beautiful 9 inch plate to eat on daily. I was hell bent on doing this. I felt if I didn't do it now I would never do it. This was to help me start getting control of my portions. I ate entirely to much and I craved sugar and salt. I had to make a change, so 3/4 of my plate is filled with fruit and vegetables. The other 1/4 is meat or beans. I do carb shuffling, 1-2 days a week is higher carb meals 5-6 meals are low carb meals. I measure out my portions. I eat snack... Sun, 21 Aug 2016 23:11:00 EST Unexpected Reasons Why Coffee May Be A Health Food http://www.sparkpeople.com/secrets.asp?tip=47827_unexpected_reasons_why_coffee_may_be_a_health_food Unexpected Reasons Why Coffee May Be A Health Food<br><br><br>Food and Health August 19, 2016<br>Health benefits of coffee<br><br> <br><br>Until recently, you wouldn’t have expected to see coffee listed as a health food. For decades, we’ve been advised to drink less of it.<br><br>But now, it turns out, that advice may have been wrong.<br><br>In fact, coffee brings a stunning array of anti-aging health benefits.<br>Health benefits of coffee<br><br>The Cardiovascular Risk Factors, Aging and ... Sun, 21 Aug 2016 22:40:00 EST Fresh Is Best http://www.sparkpeople.com/secrets.asp?tip=47820_fresh_is_best It's so helpful to add fruit and or veggies to every meal. Fresh is best but frozen is good too. It's filling, especially when a salad is eaten before the meal, and good for us! Want to feel all smug and self-righteous? Eat what is closest to nature and avoid processed food as much as possible. Clean eating is called clean for a reason - there are no chemicals, preservatives or man-made substances. Clean is what God gave us and intended us to eat. It keeps our hormones working properly... Sun, 21 Aug 2016 13:12:00 EST Don't Let the Grocers Get YOU! http://www.sparkpeople.com/secrets.asp?tip=47817_dont_let_the_grocers_get_you Conniving. Manipulative. Scheming. I’m not talking about your ex or enemy either. I’m talking about our local grocers. Whether it's on the corner or our big box stores buyer beware on your next trip, be prepared to fight back against the tactics most supermarket chains use to get "us" spend more money on "extras" that we don't really need—tactics that affect our welfare and finances.<br><br>i know I'm going past either Walmart Target or Meijers I make sure I've got my list in hand, and ... Sun, 21 Aug 2016 11:39:00 EST Why is romaine lettuce a great choice for a nutrient-rich salad? http://www.sparkpeople.com/secrets.asp?tip=47808_why_is_romaine_lettuce_a_great_choice_for_a_nutrientrich_salad Why is romaine lettuce a great choice for a nutrient-rich salad? <br><br>Not all lettuce is created equal, but if you start your meal with a salad made of romaine lettuce you will be sure to add not only a variety of textures and flavors to your meal but an enormous amount of nutritional value. The vitamins, minerals, phytonutrient... Sat, 20 Aug 2016 22:21:00 EST The benefit of blueberries http://www.sparkpeople.com/secrets.asp?tip=47796_the_benefit_of_blueberries Did you know that blueberries are one of the worlds healthiest foods? Blueberries are sweet, nutritious and wildly popular. Often labelled a “superfood,” they are low in calories and incredibly good for you.<br> <br>Blueberries contain a type of flavonoid known as anthocyanins, which are responsible for giving foods like blueberries, cranberries, red cabbage and eggplants their iconic deep red, purple and blue hues. Anthocyanins are responsible for more than just the blueberry's pretty blue c... Sat, 20 Aug 2016 14:24:00 EST Making Dietary changes! http://www.sparkpeople.com/secrets.asp?tip=47791_making_dietary_changes Change is not easy, especially if you want it to last! Here is my game plan for change.<br>1. Prepare for the change.<br>Yesterday I got my test results back, and they were not good. I was especially disappointed over my A1C of 7.1. It is time for me to make some major changes if I want to stay off of Diabetes medication. For the past 3 years, I have been able to control the Type II Diabetes with food and exercise. Now I have to make a major change. <br>2. Take note of where your current l... Sat, 20 Aug 2016 05:55:00 EST Here’s Why It’s Important to Drink the Rainbow http://www.sparkpeople.com/secrets.asp?tip=47786_heres_why_its_important_to_drink_the_rainbow People frequently ask on our Ask the Nutritionist page if they can drink the famous Mean Green for the entire day while completing a juice fast. This juice is a delicious and powerful tool, but drinking it exclusively during your juice fast is NOT recommended!<br><br>Juice is an easy and fantastic way to increase and include many different nutrients, anti-oxidants and phytocompounds in your diet to enhance your energy, skin complexion, metabolism, immunity and everything else health-wise and ... Fri, 19 Aug 2016 22:54:00 EST Meal Planning for Success http://www.sparkpeople.com/secrets.asp?tip=47783_meal_planning_for_success I am most successful with my diet when I weekly plan ahead my meals of what I am going to eat and drink and then stick with my plans. I plan ahead for six days and one restaurant day with my elderly mom. If I don't create weekly menus beforehand, I find myself eating unhealthy food in larger quantities throughout the week and will normally regain pounds because of the poor choices I can make. <br><br>My planning begins before I hit the grocery store. I typically eat healthy recipes of fruits,... Fri, 19 Aug 2016 22:03:00 EST What's New and Beneficial About Grapes http://www.sparkpeople.com/secrets.asp?tip=47746_whats_new_and_beneficial_about_grapes <br>What's New and Beneficial About Grapes<br><br> Several grape phytonutrients are now believed to play a role in longevity. At the top of the list in this area of research is resveratrol (a stilbene phytonutrient present mostly in grape skins, but also in grape seeds and grape flesh). Resveratrol has recently been shown to increase expression of three genes all related to longevity. (These three genes are SirT1s, Fox0s, and PBEFs.) Interestingly, some researchers have shown a parallel be... Thu, 18 Aug 2016 22:06:00 EST Chia seeds are more than for chia pets! http://www.sparkpeople.com/secrets.asp?tip=47730_chia_seeds_are_more_than_for_chia_pets Remember the chia pets? Yes, when you moisten chia seeds they sprout and are amazing in salads. Did you know that chia seeds are among the healthiest foods on the planet? They are loaded with nutrients that can have important benefits for your body and brain. Chia seeds have become one of the most popular superfoods in the health community. They are easy to digest when prepared properly, and are a very versatile ingredient that adds easily to recipes.<br><br>The chia seed is nutrient dense ... Thu, 18 Aug 2016 07:47:00 EST Does cauliflower have anti-inflammatory benefits? http://www.sparkpeople.com/secrets.asp?tip=47729_does_cauliflower_have_antiinflammatory_benefits Does cauliflower have anti-inflammatory benefits? <br><br>As an excellent source of vitamin K, cauliflower provides us with one of the hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflam... Thu, 18 Aug 2016 01:41:00 EST 8 Signs You Have a Rocky Relationship with Food http://www.sparkpeople.com/secrets.asp?tip=47715_8_signs_you_have_a_rocky_relationship_with_food 8 Signs You Have a Rocky Relationship with Food<br>Are You Eating for Business or for Pleasure?<br><br> By Melissa Rudy<br> <img src="http://photosaws.sparkpeople.com/guid/4c14eb78-664e-4ff9-8433-c133db73d4cd.png"><br>In an ideal world, we would all eat foods that provided just the right amounts of all the right nutrients, savoring the flavors but having the willpower to stop at the point of physical fullness. We would eat for equal parts fuel and enjoyment, viewing food as both pleasure and... Wed, 17 Aug 2016 11:21:00 EST Don't Get Fooled by McDonald's Latest Food Changes http://www.sparkpeople.com/secrets.asp?tip=47711_dont_get_fooled_by_mcdonalds_latest_food_changes Don't Get Fooled by McDonald's Latest Food Changes<br><br><br>McDonald’s food chain has been in the news after recently revealing 17 menu changes in response to customer complaints and declining sales. On the surface these changes appear to improve the quality of their menu items, but is it too little, too late?<br><br>McDonald’s highest selling burger,1 Big Mac, with a side order of fries and a coke, together deliver a whopping 940 calories packed with 123 grams of carbohydrates.2 Unfortunat... Wed, 17 Aug 2016 10:06:00 EST Detox Diets: Helpful or Full of Hype? http://www.sparkpeople.com/secrets.asp?tip=47700_detox_diets_helpful_or_full_of_hype Detox Diets: Helpful or Full of Hype?<br>Get the Truth about Detox Diets and Colon Cleansing<br><br> By Becky Hand, Licensed & Registered Dietitian<br> <img src="http://photosaws.sparkpeople.com/guid/45d6176b-5a73-4660-9572-5da7bf5c8716.jpg"><br>There it was, posted on the SparkPeople message board: "Need encouragement for 21-day detox".<br><br>A member was feeling tired and run down. She had decided to cleanse and detox her body as well as jumpstart her weight loss program by using a specia... Tue, 16 Aug 2016 18:25:00 EST Michael Greger's website http://www.sparkpeople.com/secrets.asp?tip=47691_michael_gregers_website nutritionfacts.org<br><br>Learn the real facts about eating. Because the food industry has no concern over your health. educate yourself, like I did, and loosing weight and being healthy just HAPPENS.<br> ... Tue, 16 Aug 2016 11:23:00 EST Can organic foods really improve my health? http://www.sparkpeople.com/secrets.asp?tip=47681_can_organic_foods_really_improve_my_health Can organic foods really improve my health?<br><br>Yes. Consumption of organically grown food is a great way to reduce your exposure to contaminants commonly found in foods that have been grown using conventional agricultural practices. These contaminants may include not only pesticides—many of which have been classified as potential cancer-causing agents—but also heavy metals such as lead and mercury, and solvents like benzene and toluene. Minimizing exposure to these potential toxins is an ... Mon, 15 Aug 2016 22:21:00 EST Master the Munchies: http://www.sparkpeople.com/secrets.asp?tip=47664_master_the_munchies Master the Munchies: What 8 Common Cravings Say About You<br><br> By Melissa Rudy<br> <img src="http://photosaws.sparkpeople.com/guid/0d1c9e57-e51f-464f-8e1d-0e22bb95c0be.png"><br>After a long day that started with an 8 a.m. meeting and ended with a fickle client, you'd seriously consider forking over your life savings for a bowl of rocky road. Other days, sudden, but intense, hankerings for potato chips plague your best-laid diet plans. What's behind this cravings roller coaster? Why do som... Mon, 15 Aug 2016 10:48:00 EST Is it best to throw out the water in which beans have been soaking? http://www.sparkpeople.com/secrets.asp?tip=47657_is_it_best_to_throw_out_the_water_in_which_beans_have_been_soaking Is it best to throw out the water in which beans have been soaking?<br><br>The soaking of black beans in water has always found fairly widespread support in food science research as a way of improving overall black bean benefits. Yet, the discarding of the bean soaking water has been a topic of considerable controversy. A recent study that may help put this controversy to rest looked at many different advantages and disadvantages of tossing out the water used to soak beans. It found that the ... Mon, 15 Aug 2016 01:48:00 EST Plan ahead for success! http://www.sparkpeople.com/secrets.asp?tip=47651_plan_ahead_for_success I think most of us can say we have heard the saying, "Fail to plan, plan to fail". I do not know how many of us have ever applied it to our weight loss journey.<br><br>I had experience with this concept this weekend and it taught me a valuable lesson; if I do not plan, I will fail.<br><br>Let me back up.....<br><br>Last week I was contacted by an old military friend I haven't seen in about six or seven years. He was flying into Joint Base Lewis McChord to do a briefing and wanted to get tog... Sun, 14 Aug 2016 21:28:00 EST Protein Shake and Plateau http://www.sparkpeople.com/secrets.asp?tip=47639_protein_shake_and_plateau Well I ran into a plateau and needed to do something. I was losing drips and drabs and my weight was going up and down and then finally stuck at a certain weight. A nutritionist suggested I make one of my three meals a protein shake. Only to do this for about a month period. Let me state this was something she suggested because she knew of my daily eating habits. The shake consists of: one scoop of Whey Protein, one banana, a cup of ice, one cup of low fat or two percent milk and one tabl... Sun, 14 Aug 2016 10:15:00 EST How to start juicing http://www.sparkpeople.com/secrets.asp?tip=47635_how_to_start_juicing Juicing is a great way to get nutrients but without the added benefit of fiber, which our bodies badly need. Juicing seems to be all the rage now, with juice diets popping up. blogs being written, and healthy lifestyles written about in magazines, but how do you get started juicing?<br><br>It’s really hard for some people to get the amount of vegetables required by most experts (6-8 servings) in a typical day. Broccoli is not the first item we think of eating in the morning so drinking our ... Sun, 14 Aug 2016 06:05:00 EST 7 Diet Myths That Are Actually True http://www.sparkpeople.com/secrets.asp?tip=47632_7_diet_myths_that_are_actually_true <br>Getting enough sleep could help with weight management.<br><br>It can be hard to prioritize a good night of sleep, but if you're trying to drop pounds, you could be doing yourself a disservice by burning the candle at both ends. This study of more than 2,000 people linked sleeping less than 7 hours per night with a higher body mass index. Makes sense to us. Who doesn't feel extra cranky and prone to make poor food choices when they haven't gotten enough sleep? Train yourself to get to bed... Sat, 13 Aug 2016 21:47:00 EST Healthier,super easy and cheap cake http://www.sparkpeople.com/secrets.asp?tip=47628_healthiersuper_easy_and_cheap_cake I had quite a few zucchinis from the garden I was trying to use in receips.<br><br>I bought a white Pillsbury moist $1.00 box cake mix and grated a very large Zucchini ( over 2 or 3 cups worth).<br><br>Pre heat oven to 350 degrees.<br>(like on the box directions)<br><br>Spray the pan with cooking spray.<br><br>I added 3 eggs instead of 4 egg whites then <br>I added the cake mix to it and stirred until it was moistened.<br><br>Don't add the water or the oil.<br>Trust me you won't need it. The ... Sat, 13 Aug 2016 10:56:00 EST You Don't Have a Weight Problem, You Have an Eating Problem http://www.sparkpeople.com/secrets.asp?tip=47622_you_dont_have_a_weight_problem_you_have_an_eating_problem I first realized I was an emotional compulsive eater about 5 years ago. I read a book called Overcoming Overeating by Jane Hirschmann and Carol Munter. It totally changed my perspective on what dieting had done to me. I will never diet again after reading that book. I lost 80 pounds over the course of a year and a half without denying myself any specific foods or amounts of foods. I exercised regularly and rigorously by power walking outside, which was something I really enjoyed. I also worke... Sat, 13 Aug 2016 06:07:00 EST Is tempeh a good source of calcium? http://www.sparkpeople.com/secrets.asp?tip=47621_is_tempeh_a_good_source_of_calcium Is tempeh a good source of calcium? <br><br>A recent study from Kuala Lumpur, Malaysia has provided us with some fascinating results about the bioavailability of calcium from tempeh. In this study involving postmenopausal women, ca... Sat, 13 Aug 2016 00:41:00 EST Boost Your Performance! 3 Vegan Foods that Really Work http://www.sparkpeople.com/secrets.asp?tip=47605_boost_your_performance_3_vegan_foods_that_really_work ou’ve probably heard certain foods and drinks can boost athletic performance.<br><br>Coffee, for example, makes you run faster, and tart cherries reduce inflammation.<br><br>Researchers are finding that what you eat can actually boost cardiovascular efficiency, hasten recovery time, and increase immunity against common exercise-induced illnesses.<br><br>And the best part? Many of the best foods are vegan, cheap, and easily found at your local grocery store.<br><br>As a cardiovascular nurse, h... Fri, 12 Aug 2016 00:58:00 EST How does asparagus help support digestive health? http://www.sparkpeople.com/secrets.asp?tip=47581_how_does_asparagus_help_support_digestive_health How does asparagus help support digestive health? <br><br>You may have heard about two foods — chicory root and Jerusalem artichoke — that are widely recognized as providing health benefits for our digestive tract. These health benefits involve a special area of digestive support called "prebiotics" offered by a compound known ... Thu, 11 Aug 2016 00:25:00 EST Waste not and look around you. http://www.sparkpeople.com/secrets.asp?tip=47579_waste_not_and_look_around_you I love to eat chicken,especially the skin. Yes, I realize the unhealthy high caloric content that the skin has to offer. I don't like to waste anything, so I thought of my commitment to do small steps to keep me focus and on my healthy journey. <br><br>So I decided that I would not eat the chicken skin, but I was so determined not to waste the skin. Soon the answer came out of the blue. My frail old feline, begged for some chicken. I looked at her and said " Do you want some chicken? She ... Wed, 10 Aug 2016 22:56:00 EST Healthier snack choices http://www.sparkpeople.com/secrets.asp?tip=47572_healthier_snack_choices I'm a "grazer" dividing my 3 meals into six or more a day; so, it may seem to some like I'm snacking all the time! Living single, it suits my lifestyle just fine. The challenge is to make sure it all adds up to a healthy meal plan by the end of the day. Avoiding the temptation of junk food starts in the grocery store; not the kitchen. I eat vegetarian, which helps, and avoid processed foods for the most part. Basically I keep it simple. <br><br>I have my evening snacks; but plan them as ... Wed, 10 Aug 2016 13:05:00 EST Foods For Healthy Skin http://www.sparkpeople.com/secrets.asp?tip=47565_foods_for_healthy_skin You already know that filling your diet with power foods—like dark leafy greens, dark chocolate, citrus—can help beat chronic conditions like heart disease and diabetes. But did you know that certain foods can also work wonders on your skin?<br><br>“There’s a growing body of research showing that diet really does affect your complexion,” says Jessica Wu, MD, a dermatologist in Los Angeles and author of Feed Your Face. “What you eat can affect your hormone balance, cause acne, and create or le... Wed, 10 Aug 2016 06:35:00 EST Why diet is so important for heart disease prevention and treatment http://www.sparkpeople.com/secrets.asp?tip=47564_why_diet_is_so_important_for_heart_disease_prevention_and_treatment Why diet is so important for heart disease prevention and treatment<br><br>Dr. Greger points out that populations whose diets are based on whole plant foods rarely get heart disease (and they tend to steer clear of many other health problems, too – including diabetes).<br><br>This corroborates the findings of another Food Revolution Summit speaker, Caldwell Esselstyn, MD. Dr. Esselstyn’s work is featured in the highly acclaimed documentary Forks Over Knives. He is also the author of the accla... Wed, 10 Aug 2016 01:46:00 EST What Happens to Your Body When You Eat a McDonald’s Hamburger? http://www.sparkpeople.com/secrets.asp?tip=47550_what_happens_to_your_body_when_you_eat_a_mcdonalds_hamburger What Happens to Your Body When You Eat a McDonald’s Hamburger?<br><br>When talking about fast food giants, nothing can be bigger – and more infamous – than McDonald's. Those two "golden arches" sign are so abundant and so well-known all over the world, that some toddlers can even recognize it even before they are able to speak full sentences. <br><br>Over 36,258 McDonald's restaurants operate worldwide,1 serving over 69 million people every day. From its humble beginnings in the 1940s, the br... Tue, 9 Aug 2016 09:47:00 EST What's New and Beneficial About Cucumbers http://www.sparkpeople.com/secrets.asp?tip=47535_whats_new_and_beneficial_about_cucumbers What's New and Beneficial About Cucumbers<br><br> Researchers have long been familiar with the presence of unique polyphenols in plants called lignans, and these health-benefiting substances have been studied extensively in cruciferous vegetables (like broccoli or cabbage) and allium vegetables (like onion or garlic). Recent studies, however, have begun to pay more attention to the lignan content of other vegetables, including cucumbers. Cucumbers are now known to contain lariciresinol, pi... Mon, 8 Aug 2016 17:56:00 EST Better Than Wheatgrass: Raw Veggie Juice and Sprouts http://www.sparkpeople.com/secrets.asp?tip=47516_better_than_wheatgrass_raw_veggie_juice_and_sprouts Better Than Wheatgrass: Raw Veggie Juice and Sprouts<br><br><br>If you want to improve your nutrition and are itching to grow your own food, sprouts are an ideal choice.<br><br>Virtually all sprouted seeds and grains fall in the "superfood" category, and they're really easy to grow, even if you don't have a lot of space or an outdoor garden. But what about green grasses like wheatgrass?<br><br>Wheatgrass is grown from wheat seeds, and contains high amounts of chlorophyll. Most people juice it... Sun, 7 Aug 2016 12:03:00 EST 8 Summer Beverages to Avoid http://www.sparkpeople.com/secrets.asp?tip=47515_8_summer_beverages_to_avoid 8 Summer Beverages to Avoid<br><br><br>A tall, cool beverage goes hand-in-hand with a hot summer day, but many of the most popular "summer" drinks come with a hefty downside, like exorbitant amounts of sugar.<br><br>It's alarmingly easy to sip and slurp your way through hundreds of grams of excess sugar just by enjoying a cool drink once or twice a day – and that's only the start.<br><br>There are plenty of options to quench your thirst and even satisfy your sweet tooth that will actually sup... Sun, 7 Aug 2016 10:58:00 EST