Shari Duncan

Tag: Good Carbs

Discovering New Flavors: The Mamey
Shari

by on Sep.25, 2010, under Fruits and Veggies, General Nutrition, Healthy Snacks, Recipes

Wandering through the local farmer’s market, my husband and I sampled some Mamey for the first time.  With a surprising sweet, “meaty” flavor and texture, we took one home, anxious to try it in our daily protein smoothie! —  so glad we did.  One try and we are hooked!

What is mamey?

Also known as Mamey Sapote (or Sapote),   this tropical berry fruit is native to Southern Mexico, Central America, the Caribbean and Southern Florida. The brown skin has a texture somewhere between sandpaper and the fuzz on a peach. The fruit’s flavor is uniquely creamy and sweet.

To tell when a mamey sapote is ripe, peel off a fleck of the skin to see if it is pink underneath. The flesh should appear salmon colored and give slightly, as with a ripe kiwi fruit.  The fruit is eaten raw out of hand or made into milkshakes or smoothies, or added to fruit salads. The fruit’s flavor is described as a combination of pumpkin, sweet potato and maraschino cherries with the texture of an avocado.  Markets often sell them while they’re still hard and underripe, so you need to set them on the counter for a few days until they yield when gently squeezed.  Peel them and remove the seeds before serving.

Health info: Mamey is believed to be an antiseptic, and is also eaten to help calm an upset stomach and treat headaches.  Some consider the fruit to be an aphrodisiac.   It is also high in vitamins A & C, potassium and dietary fiber.

NUTRITION FACTS: Per 1 cup of raw mamey:

Mamey- A tropical berry fruit.  A must try in your next power smoothie

Mamey- A tropical berry fruit. A must try in your next power smoothie

Calories 101

Total Fat  1g

Sat Fat 0.3 g

Cholesterol  0 g

Sodium  30 g

Total Carbs 24.9 g

Dietary Fiber 6 g

Protein 1 g

Calcium 21.9m g

Potassium 93.5 mg

Mamey Milkshake:  INDESCRIBABLY DELICIOUS

THIS IS A MUST TRY IN YOUR NEXT SMOOTHIE!

Slice one mamey in half and scoop out the flesh with a spoon.

Add to blender, along with 2 scoops (Vi-shape or other protein), ½ cup almond milk (or milk of choice), ½ cup of orange juice, 4 ice cubes.

Cinnamon, Nutmeg.

Mix well until shake is uniform and soft.  Yield: one power packed smoothie.

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The Vegetable with Super Food Powers…
Shari

by on Sep.05, 2010, under Fruits and Veggies, General Nutrition, MISC.

The sweet potato is the champion of all veggies when it comes to nutrition.

The numbers for the nutritional sweet potato speak for themselves: almost twice the recommended daily allowance of vitamin A, 42 percent of the recommendation for vitamin C, four times the RDA for beta carotene, and, when eaten with the skin, sweet potatoes have more fiber than oatmeal. In addition, sweet potatoes are a good source of copper, vitamin B6, potassium and iron. All these benefits with only about 130 to 160 calories!

Did you know that…

  • One cup of cooked sweet potatoes provides 1,922 mcg_RAE of beta carotene (Vitamin A).
    It would take 16 cups of broccoli to provide the same amount.
  • Sweet potatoes have four times the US Recommended Daily Allowance (USRDA) for beta-carotene when eaten with the skin on.
  • Sweet potatoes are a great source of vitamin E, and they are virtually fat-free, which makes them a real Vitamin E standout. Most Vitamin E rich foods, such as vegetable oils, nuts and avocados, contain a hefty dose of fat.
  • Just two thirds of a cup of sweet potatoes provides 100% of the USRDA for Vitamin E, without the unwanted fat.
  • Sweet potatoes provide many other essential nutrients including Vitamin B6, potassium and iron.
  • Sweet potatoes are a good source of dietary fiber which helps to promote a healthy digestive tract. Sweet potatoes have more fiber than oatmeal.
  • Sweet potatoes are a complex carbohydrate which means they digest more slowly than white potatoes and therefore will not cause your blood sugar to spike.
  • Sweet potatoes are virtually fat-free, cholesterol-free and very low in sodium. One cup (200 grams) of cooked sweet potatoes has 180 calories.

Sweet Potato Nutrition Facts (for one medium size sweet potato)

Calories 130    
Fat 0.39 g
Protein 2.15 g
Net Carbs 31.56 g
Dietary Fiber 3.9 g
Calcium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 26081.9 IU
Source: US Department of Agriculture

Among root vegetables, sweet potatoes offer the lowest glycemic index rating. That’s because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied longer. It’s time to move sweet potatoes to the “good” carb list.

Sliced and seasoned ... a crispier alternative to traditional baked potatoes.

Sliced and seasoned ... a crispier alternative to traditional baked potatoes.

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2

Oven fried sweet potatoes offer a nice change from traditional baked potatoes.

( by baking, they have ALOT less fat than fried potatoes…. but still all the flavor)

Wash and scrub 2-3 sweet potatoes or yams.  Slice in ¼- ½ inch rounds.  In medium bowl mix 1 ½  Tbsp olive oil, salt, butter buds and  generous sprinkling of cinnamon.

Toss in sweet potatoes to coat with seasonings and oil.

Arrange in single layer on baking sheet.

Bake in 450 degree oven for approximately 20 minutes, turning once during cooking.  Top with additional cinnamon, if desired.

  • For spicy potato rounds, substitute, cumin,chili powder, and garlic salt for the cinnamon and butter buds.
  • Cut lengthwise into 1/3 inch strips for potato “fries”.
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Chunked Chicken PastaSalad with Olives
Shari

by on Jul.18, 2010, under General Nutrition, Recipes

Leftover grilled or baked chicken? Why not make a quick but hearty cool summer salad ?

Start with chicken and whole grain pasta and add whatever veggies you already have in your fridge.  The dressing  is a healthy combo of non-fat greek yogurt and light italian dressing (olive oil & vinegar).

Here is one variation, but you  be as creative as you wish with your mix-ins as your pantry/ refrigerator will allow!

Mix together the following ingredients in large mixing bowl.

2-3 cups leftover grilled or baked chicken breasts, diced

Leftover Chicken, Pasta... Great beginning for a great cool summer meal.

Leftover Chicken, Pasta... Great beginning for a great cool summer meal.

2 cups whole grain penne (or any other) pasta, cooked.

1/2 large red or green bell pepper, diced

1 large salad tomato, diced

8-10 pitted kalamata  olive, sliced in halves

1 tablespoon sliced green olives with pimento

**Add other veggies such as chopped red onion, celery, broccoli or whatever you may have on hand.

DRESSING:

Combine together:

2 TBSP plain greek yogurt

2TBSP  Light Italian or vinaigrette salad dressing. (I used Good Seasons Garlic/Herb made with Olive oil and Balsamic Vinegar)

Salt & Pepper

Parsley

Garlic Powder.

Add dressing to salad ingredients.  Mix well, cover and refrigerate to blend flavors.

Serve over mixed Salad greens.

Plain nonfat GREEK yogurt is a great mayonnaise substitute!

Great Substitute for higher fat Mayonnaise

Great Substitute for higher fat Mayonnaise

Choosing plain, nonfat Greek yogurt as a substitute for mayonnaise further improves the nutritional value of your recipes in addition to reducing the fat and calories!

  • 1 Tablespoon of mayonnaise = 100 calories, 10 grams fat
  • 6 Ounces (1 small container) of Greek yogurt = ~100 calories, 0 fat grams and adds up to 20 grams of protein!
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FRESH & LIGHT: Penne Pesto with Shrimp
Shari

by on Jul.13, 2010, under Fish and Seafood, General Nutrition, High Protein dishes, Recipes

No time to cook healthy?  Think again.  You can ditch that excuse.

This is incredibly fast and easy to prepare. A main course meal from pan to plate in 15 minutes!   It is light, healthy, fiber and protein rich and bursting with flavor.  Try it.  Your taste buds will be very happy!

  • 2-3 cups cooked whole grain Penne Pasta (about ½ box)

    15 minute dinner that's high in protein, fiber but mostly high in flavor!

    15 minute dinner that's high in protein, fiber but mostly high in flavor!

  • 1 1/4 lb large shrimp, cleaned
  • 2 TBSP Olive Oil; Divided
  • Minced garlic (to taste)
  • 1 large red bell pepper, sliced
  • 1 large or 2 med fresh tomatoes, diced
  • 2-3 TBSP Pesto Sauce
  • ~3/4c white wine (I didn’t measure!)
  • Salt, red crushed pepper flakes, Basil, Italian Seasonings.

Prepare pasta al-dente according to directions. Drain and set aside.

Heat 1 Tbsp olive oil in large skillet or wok. Sauté the garlic, peppers, tomatoes over high heat until tender / crisp. (Approx 3-5 minutes).

Remove veggies from pan into bowl and set aside.

Add remaining olive oil and shrimp to pan and sauté, stirring frequently until shrimp just begins to turn pink.  Add pesto, dry seasonings and wine.  Stir often to mingle flavors. (Add more/less red pepper flakes to taste).

Return vegetables and 2-3 cups of prepared pasta to pan. Mix well.  Reduce heat, cover, and toss to allow flavors to mingle for 5-10 minutes.  Do not overcook shrimp!

Top with fresh romano/parmesan cheese if desired.

ENJOY!

For extra credit!!: Add fresh chopped spinach or asparagus to recipe. This adds nutrients, flavor and color. (I didn’t have any on hand).

Serve with a fresh garden salad.

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Cran-Almond QUINOA Muffins. These you gotta try.
Shari

by on Jun.27, 2010, under General Nutrition, Healthy Snacks, Recipes, Whey Protein Recipes

These smell amazing while baking and have a sweet, nutty flavor.   Wholesome nutrition that taste too good to be good for you!

Curiosity finally got the better of me.  I keep hearing about how  Quinoa… (pronounced Keen-wa) is so good for you.  But I had no idea what I would do with it once I got it home… So,  I bought a box of “flakes” at the local health food store yesterday and this is what I came up with.  I replaced quinoa flakes for the oats that I normally use in my baked goods. The flax seed and almond milk and almond extract give these a  nutty flavor and the craisins and applesauce add just the right amount of sweetness.   I was pleasantly surprised!  These are great!

Mix together all dry ingredients in mixing bowl.

  • 1c Quinoa Flakes

    Almond milk, extract and craisins give these muffins a sweet nutty flavor

    Almond milk, extract and craisins give these muffins a sweet nutty flavor

  • 1 1/2c Low Carb Flour
  • 2TBS Flax Seed
  • 2 Scoops Vanilla Protein Powder
  • 1 ½ TBS Splenda Brown Sugar
  • 1 ½ TBS Cinnamon
  • 1 TBS Baking Powder

In separate bowl, mix together:

  • 2 egg whites and 1 whole egg
  • 3 TBS Unsweetened Applesauce
  • 3/4c Almond Milk
  • 1 TBS Coconut Oil (melted)
  • 1 tsp Almond Extract

Add wet to dry ingredients. Mix well.  Stir in 1/3 cup of Craisins.

Bake at 350 degrees in lightly greased muffin pan for approximately 15 minutes.  Cool.  ENJOY!

Makes 12 muffins.

Quinoa flakes contain all of the nutrition of the whole Quinoa grain or seed, but cook much more quickly and are therefore easily adaptable to recipes. Quinoa is technically a “seed” and not a grain that is native to the Andes Mountain region.  It’s low in fat and sugar, no sodium or cholesterol, is iron rich and a good source of slow-burning complex carbohydrates.

What makes quinoa unique nutritionally is that it’s one of a hand-full of plant-sources that has a complete protein profile. This means that a serving of quinoa contains all 8 of the essential amino acids that your body needs. Most grains only contain some of the essential amino acids — requiring you to “mix” your proteins (for example beans with rice) to create a full protein. This is especially good news to vegetarians.  They are also gluten free.

A serving of quinoa flakes adds significant nutrition to your breakfast.  They are a terrific alternative to oats.  Substitute for flour in breads, muffins, pancakes and cookies for heartier and healthier baked recipes.

Organic Quinoa Flakes.

Nutrition Facts

Serving Size: 1/2 cup (42 g)

Nutrient Amount %DV

Calories 159      Calories from Fat 0      Total Fat 2.5 g 3.8%      Saturated Fat 0.3 g 1.3%

Monounsaturated Fat 0.7 g      Polyunsaturated Fat 1 g      Cholesterol 0 mg 0%

Sodium 9 mg 0.4%      Total Carbohydrate 29.5 g 9.8%      Dietary Fiber 3 g 12.3%

Sugars 1 g      Protein 5.7 g 11.4%      Vitamin A 0%      Vitamin E 6.8%      Vitamin C 0%

Calcium 2.6%      Iron 21.9%      Magnesium 22.4%      Phosphorus 17.5%

Potassium 9%      Zinc 9%

  • Quinoa flakes are best stored in a sealed container in a cool, dry place. They have a shelf-life of 2 years from processing date
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The WHOLE story on WHOLE GRAINS
Shari

by on Mar.06, 2010, under General Nutrition, Recipes, Weight Loss

Add more whole grains to your diet…. They are far superior to refined and processed alternatives.

Grains are an essential part of a healthy diet. They can be broken down into 2 distinct types: WHOLE or REFINED.

Whole grains (brown rice and oatmeal) contain the entire grain kernel while refined grains (white rice and white bread) have been processed,. This means the bran and germ have been removed. ….along with much of the nutrients. The refinement process gives these foods a finer texture and prolongs their shelf life – But important nutrients such as B vitamins, fiber, and iron are lost.

Since whole grains haven’t had their bran and germ removed by milling, they are good sources of fiber — (the part of plant-based foods that your body doesn’t digest).  Because whole grains are high in fiber, they tend to satisfy and make you feel fuller longer. This in turn can prevent overeating and help you lose weight.

Although vitamins and minerals are added back into refined grains after the milling process, they still don’t have as many nutrients as whole grains do, and they don’t provide as much fiber naturally. Fiber unfortunately is not added back during the “enriching” process.

The best diets are those that are rich in whole foods and contain few processed foods.

Grains are a source of complex carbohydrates.Too often though, people shy away from carbohydrates when they diet, fearing that carbohydrates lead to weight gain; or is what is keeping them from losing weight.  The truth is that grains, in their “whole” form are nutritionally among the most powerful super foods and are a necessary part of any weight management plan.

With so many nutrients in one package, whole grains provide multiple health benefits, including protection from heart disease, stroke, diabetes, insulin resistance, obesity, and some cancers. And they are naturally low in fat and cholesterol free.

Examples of whole grains:

§                                 Barley

§                                 Brown rice

§                                 Buckwheat

§                                 Bulgur (cracked wheat)

§                                 Millet

§                                 Oatmeal

§                                 Popcorn

§                                 Quinoa

§                                 Whole-wheat bread, pasta or crackers

§                                 Wild rice

– READ THE INGREDIENT LIST & Read between the lines!-

Look for foods that list a whole grain as the first ingredient.
Just because a product label “sounds” healthy doesn’t mean it is. For example, “multigrain” only means that the product contains more than one grain, not that whole grains were used. And “stone-ground” is a technique for grinding grains. Don’t assume these terms mean that the product was made from a whole grain—it’s still important to read the ingredient list.

Remember that the closer a food is to its natural state, the better for you. So whenever you can, choose whole grains over refined grains.

– – – – – – – – – – – – – – – – – – – – – – – – – – –

Barley Soup

Toss some barley into your homemade soup to add flavor, texture and fiber

HEARTY & HEALTHY Vegetable BARLEY Soup

3/4c pearled barley

1 small onion, diced

1 celery stalk, diced

2-3 red potatoes, diced

Mushrooms, Carrots sliced

1 can stewed or diced tomatoes, any flavor

Beef flavored bouillon / 6 cups water

Salt/Pepper, Thyme, Paprika, Parsley

1-2 TBSP Olive Oil

OPTIONAL:

Beef shank or other soup bone

Beans, (ie: Navy beans)

In large soup pot or dutch oven, season and sear beef (if using) in olive oil. Brown well on each side. Remove from pan and set aside.  Lower heat to med, and sauté onion and celery in olive oil until just tender. Return meat to pan, add water with beef flavored broth. Bring to boil.

Add carrots, potatoes and tomatoes and season generously. Add barley (and beans, if using).

Reduce heat, and finally add the mushrooms last.

Cover and simmer 30 minutes or more, until vegetables and barley are tender and all flavors have a chance to blend.

______________________________________

BARLEY:  Good grain, Great Carb.

Barley’s soluble fiber content, along with its naturally low-fat content and zero cholesterol make this grain a wise choice for heart-smart dining. It is also high in protein and adds texture and a unique flavor to a variety of dishes.

Barley contains both soluble and insoluble fiber. Unlike some other grains, barley contains fiber throughout the entire kernel and not just in the outer bran layer. This grain compares well to other grains in total dietary fiber content. For example, a ½-cup serving of cooked pearl barley contains 3 grams of dietary fiber. In comparison, a ½-cup serving of long-grain brown rice contains 1.75 grams dietary fiber and one-half-cup of white long-grain rice contains less than 1 gram of dietary fiber.

Barley contains several vitamins and minerals including niacin (Vitamin B3), thiamine  Vitamin B1), selenium, iron,barley magnesium, zinc, phosphorus and copper.

Barley also contains antioxidants and phytochemicals (natural plant based chemicals) which studies show may decrease the risk for certain diseases such as heart disease, diabetes and cancer

Per 1 cup cooked pearl barley

Calories – 193
Protein – 3.5g
Fat – 0.7g
Cholesterol – 0
Carbohydrate – 44g
Total dietary fiber – 6g
Calcium – 17mg
Iron – 2mg
Magnesium – 35 mg
Phosphorus – 85 mg
Potassium -146 mg
Sodium – 5 mg
Zinc – 1.2 mg
Copper – 0.16 mg
Manganese – 0.4 mg
Selenium – 13.5 mcg
Vitamin C – 0
Thiamin – 0.13 mg
Riboflavin – 0.09 mg
Niacin – 3.23 mg
Pantothenic acid – 0.21 mg
Vitamin B6 – 0.18 mg
Folate – 25 mg
Vitamin B12 – 0
Vitamin A – 11 IU
Vitamin E – 0.01 mg
Vitamin K – 1.25mcg


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Really… What makes a carb good or bad?
Shari

by on Jan.31, 2010, under General HEALTH, General Nutrition, Weight Loss

THE ANSWER TO THIS QUESTION LIES IN KNOWING A LITTLE BIT ABOUT THE GLYCEMIC INDEX.

The glycemic index ranks foods on how they affect our blood glucose  (blood sugar) levels.   Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

So the glycemic index is about the quality of the carbohydrates in food, not the quantity.  Foods high in protein or fats generally do not cause blood sugar levels to rise.  What is important to know is that not all carbohydrates act the same.     

Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.with a score of 70 or higher are defined as having a high glycemic index; those with a score of 55 or below have a low glycemic index.

What is the significance of the Glycemic Index?

  • Low GI means slower rise in blood sugar and can help control established diabetes
  • Low GI carbs  help reduce hunger and will make you feel fuller longer
  • Low GI diets can help people lose weight and lower blood lipids
  • Low GI diets can help improve a persons sensitivity to insulin
  • Low GI carbs reduce risk of heart disease and improve blood cholesterol levels
  • High GI foods can help restore carbohydrate stores after exercise

The goal then should be to build an eating plan that includes the low Glycemic Index foods. This way, hunger is minimized, and there is less tendency to “cheat” or overeat. Consequently, you can continue to lose body fat or maintain your weight – once the excess pounds have been lost.

Even for those whose objective may not be fat loss, foods that are low on the glycemic index will help alleviate mood swings and regulate energy levels.

There are times however,when a rapid increase in blood sugar (and the corresponding increase in insulin) may be desirable. For example, after a strenuous workout, insulin helps move glucose into muscle cells, where it aids tissue repair. Because of this, many athletes consume high-GI foods (such as sports drinks) immediately after exercise to speed recovery.

Why the Glycemic Index is Important:

The body performs best when blood sugar levels are kept relatively constant. When sugar levels drop too low, you may begin to feel lethargic or experience hunger. If levels go too high, the brain signals the pancreas to secrete more insulin. Insulin brings the blood sugar back down by primarily converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.

Therefore, when you choose  foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger!

THE BOTTOM LINE:  Choose GOOD Carbs – NOT NO Carbs

Remember that carbohydrates provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. It’s just that certain carbohydrates are far better than others.  Foods with a low glycemic index, like whole oats, are digested more slowly, causing a lower and gentler change in blood sugar levels.

Low glycemic food plans are not based on starvation or deprivation.  Eating is essential to living and we should

Sweet Potatoes - Excellent Low GI food choice

Sweet Potatoes - Excellent Low GI food choice

not..and DO NOT need to sacrifice tasty foods in order to stay healthy.  Low glycemic food plans focus on reducing  ingestion of foods that will spike insulin and stimulate fat-storage. We can’t totally eliminate high glycemic foods from our diet, but we can be aware of the glycemic reaction that foods have so we make better choices.

Diabetics, especially must pay close attention to managing blood glucose levels through diet and steer clear of food choices with an index level greater than 70. (Examples include white bread, bagels, frozen waffles, pretzels,  graham crackers, french fries (white potatoes), &  watermelon.

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a “this for that” approach – ie, swapping high GI carbs for low GI carbs. You don’t need to count numbers or do any sort of advanced math to make sure you are eating a healthy, low GI diet.

  • Use breakfast cereals based on oats, barley and bran
  • Use breads with wholegrains, stone-ground flour, sour dough
  • Reduce the amount of  (white) potatoes you eat
  • Enjoy all other types of fruit and vegetables
  • Use Basmati or brown rice
  • Enjoy pasta, noodles, quinoa
  • Eat plenty of salad vegetables with a vinaigrette dressing

The following link (South Beach) gives an overview of common foods and where they fall on the Glycemic Index:  (notice the difference in a sweet potato versus plain white baked potato or plain white versus whole grain breads – for example).


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INCREASED METABOLISM = DECREASED BODY FAT
Shari

by on Nov.30, 2009, under General Nutrition, Weight Loss

GREAT WAYS TO BOOST YOUR METABOLISM AND BURN MORE FAT!

EVERYBODY, no matter how old, how overweight or  how out of shape has the ability to increase their metabolism… It is not all in your genes. Here is some general information to get you going:

Metabolism simply defined is the process of breaking down proteins, carbohydrates and fats that give your body the energy it requires to maintain itself.


1. Understand the differences between complex and simple carbohydrates

Complex carbohydrates are high-fiber foods, which improve your digestion. They help stabilize the blood sugar, keep your energy at an even level, and help you feel satisfied longer after your meal.

In contrast, sugar and other simple carbohydrates can alter your mood, lead to cravings and compulsive eating, cause wide swings in your blood-sugar levels, and cause weight gain in most people. In addition, a high consumption of sugar can lead to uncomfortable withdrawal symptoms when you finally decide to improve your diet and forgo the sweets.

Examples: simple and complex carbohydrates

The healthiest foods are high in fiber, and contain complex carbohydrates along with many other vitamins, minerals and phytochemicals. They will also contain other nutrients, such as protein and fats, in moderation. These foods will not be highly refined.

Some examples of healthy foods containing, complex carbohydrates are:

Spinach Whole Barley Grapefruit
Turnip Greens Buckwheat Apples
Lettuce Buckwheat bread Prunes
Water Cress Oat bran bread Apricots, Dried
Zucchini Oatmeal Pears
Asparagus Oat bran cereal Plums
Artichokes Museli Strawberries
Okra Wild rice Oranges
Cabbage Brown rice Yams
Celery Multi-grain bread Carrots
Cucumbers Whole meal spelt bread Potatoes
Dill Pickles Pinto beans Soybeans
Radishes Yogurt, low fat Lentils
Broccoli Skim milk Garbanzo beans
Brussels Sprouts Kidney beans
Eggplant Lentils
Onions Split peas
Tomatoes Soy milk
Cauliflower Navy beans

Simple carbohydrates are more refined, are usually found in foods with fewer nutrients, and tend to be less satisfying and more fattening.

Some examples of foods containing simple carbohydrates are:

Table sugar
Corn syrup
Fruit juice
Candy
Cake
Bread made with white flour
Pasta made with white flour
Soda, such as Coke®, Pepsi®, Mountain Dew®, etc.
Most packaged cereals
All baked goods made with white flour

If you are trying to eliminate simple sugars and carbohydrates from your diet, but you don’t want to refer to a list all the time, here are some suggestions:

Read the labels. If the label lists sugar, sucrose, fructose, corn syrup, white or “wheat” flour, they contain simple carbohydrates. If these ingredients are at the top of the list, they may contain mostly simple carbohydrates, and little else. They should be avoided.

Look for foods that have not been highly processed or refined. Choose a piece of fruit instead of fruit juice, which is very high in naturally occurring simple sugars. Choose whole grain breads instead of white bread. Choose whole grain oatmeal instead of packaged cold cereals.

The closer you get to nature, the closer you get to health.

2. Increase your muscle mass

The more lean muscle you have, the more calories your body will burn even at rest. Muscle is extremely active metabolically. Do some resistance training, add some muscle, and crank up that metabolism.

Daily exercise is needed to keep the cells active. Weight training helps the body develop muscles, which burns more calories than fat. Some of the best results come when weight lifting takes place for at least 30 minutes per day for four to five days per week.

3. Never let yourself get too hungry, or too stuffed.

The way to accomplish this is to eat small, frequent meals. Train yourself to eat 5 or 6 small meals each day. This will keep your metabolism primed so that you’re burning fat at optimal capacity. When you go too long between meals, your body senses starvation and slows down in order to conserve its fuel supplies. This is one of the very best ways to boost metabolism and achieve maximum weight loss.

Time your meals so that you eat before you are starving . . . doing this one simple thing will cause you to almost always eat less. When you do eat, stop when you’re satisfied, not when you are so stuffed you cannot even get down another bite.

4. Eat more high fiber foods.

Most of us do not get enough fiber in our daily diets. Fiber not only promotes overall general health, but also can significantly aid in your fat-burning efforts. Fiber moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes. Recommended fiber intake for women is 21 to 25 grams a day and for men is 30 to 38 grams a day. Leafy greens and salads are ideal sources of fiber. So are apples and avocados, beans and broccoli, & oats and bran.

5. Drink 6-8 eight ounce glasses of water everyday.  Can’t drink that much water? Substitute unsweetened green tea for some of your water servings. Green tea has been shown to have an independent metabolism raising effect.

Some More Nutrition Basics

  • Don’t Skip Meals
    Missing meals on a regular basis is a bad idea no matter what your reason. No time? Make time. Trying to lose weight? This won’t work. Skipping meals leads to overeating later in the day. In addition, the body becomes very efficient to prevent starvation. Translation: your metabolism slows down and stores more fat. Finally, without the continuous energy food supplies, you become run down and more susceptible to sickness. The solution: During the day try to eat every 3 to 4 hours. That means breakfast, a snack, lunch, a snack, and dinner.
  • Eat Breakfast . Eat Breakfast . Eat Breakfast. (need I say more?)
    Every meal is important, but the first meal after a long night’s rest is crucial in many ways. If you’ve just slept for eight hours, your body has been deprived of food for a long period of time. Your body will respond by going into “starvation” mode unless given proper fuel. Breakfast provides that first shot of energy to rev you up and get your day started. A good breakfast will kick start your metabolism (fat burning) for the day.
  • Eat Protein With Your Carbs
    Do not avoid carbs, just don’t over do it. Pairing protein-rich foods with your carbs makes this task easier. Carbohydrates provide much-needed energy to your body; however simple carbs (as described earlier) are digested quickly leaving you feeling hungry soon after eating. Bagels and muffins for breakfast, candy bar snacks and large portions of pasta and rice at lunch and dinner become an unending cycle resulting in hunger pangs and the need for a pick-me-up. Proteins digest more slowly therefore you feel satisfied longer. The solution: Enjoy complex carbs in moderate amounts and along with low-fat protein. Instead of a bagel and cream cheese, try an English muffin with peanut butter. Instead of a candy bar, how about dried cranberries and almonds. Instead of a big bowl of pasta, dish out three-quarters a cup of pasta along with a grilled chicken breast
  • Break Down Your Dish
  • Chances are your dinner (or lunch) plate looks a bit like this: a pile of meat, chicken, or fish and a pile of rice, potatoes, or pasta and on a good day maybe a smidgen of veggies or a salad on the side. Well its time to put your math skills to work. Divide your plate into three parts. One quarter is for the protein of the meal–meat, chicken, beans, etc.–three ounces or about the size of the palm of your hand. One quarter is for the starchy foods–rice, potato, corn, etc.–about a half cup. And the remaining half should be loaded up with fruits and veggies. With the exception of the starchy vegetables like corn, peas, and potatoes, veggies can be eaten as often as and as much as you want. They help fill you up but contribute few calories.
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Morning Oats ‘n Protein
Shari

by on Nov.27, 2009, under Recipes, Whey Protein Recipes

This is one healthy breakfast. High in protein, complex carbohydrates and no added sugar.  Additions include berries and/or pumpkin (antioxidants and fiber)

1/2 c Old Fashioned Oats

1/2 scoop vanilla protein powder

1 Truvia or sweetener of choice

Cinnamon –

oats2

Whole foods provide energy to start your day

1 tablespoon unsweetened applesauce

3/4- 1 cup water (or milk)

1/3 cup fresh or frozen berries

Combine first 6 ingredients in microwave safe bowl.  Microwave for 1 1/2 minutes. Stir in berries (add more liquid if needed).  Heat additional 30 seconds or until desired consistency.

* Substitute canned pumpkin and pumpkin pie spice or other fruits  for berries

* Add Flaxseed, Coconut oil or crushed nuts for healthy fats and flavor

* Experiment with different flavor protein powders for variety

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