Bad Choices with Healthy Foods

We often think we are making a healthy choice when we go to the store and pick up some healthy food alternative to this chips or cookies. However, when we don’t eat healthy food the right way, consequences can be just the same as if we had gone with a less healthy alternative in the first place. Another classic scenario: going through the lunch line or the fridge and making that huge green salad to “balance” with that hefty Chicken Alfredo. But “balancing,” if you will, does not mean “my salad cancels out the Chicken Alfredo.”

Here are some caution alerts for your next grocery expedition:

1.  Apples. 

• Apples are delicious! Not to mention they’re also full of fiber, which satisfies your hunger better than foods not so fiber rich, and the skin is loaded with vitamins A,C, calcium, potassium, folate, and iron. This is exactly why you should not peel the skin off of an apple! When baking, cooking, or just simply eating, leave the skin on the apple in order to obtain all its nutrients.

2.  Dried Fruit.

• Dried fruit is a wonderful, nutrient-packed alternative to chips or pretzels. At least, when it’s not covered in sugar. Before plucking a bag of dried fruit – or tropical trail mix – off of the self, check the package for any added sugars or any hydrogenated preservatives. Sometimes you can tell by looking at the fruit in the bag, sometimes looking even crystallized with sugar.

3. Broccoli.

• Although the traditional method for cooking broccoli is to boil it, it sucks out almost all nutritional value and it isn’t the healthiest cooking method. Instead, lightly steam them or saute them for only a few minutes until the stems are lightly softened and produce a bring green color.

4.  Peanut Butter.

• While peanut butter is a great pre-workout snack and source of quick protein, peanut butter should only be what it implies: butter made from peanuts. Not butter made from peanuts, hydrogenated oils, added sugar, and salt. Avoid unnecessary fats and calories by opting for an all natural, organic peanut butter or make your own using a food processor!

6.  Beans.

• Beans are jam packed with proteins and fiber, low in fat and inexpensive! It can’t get much better than that. However, most beans come in cans lined with BPA, a chemical recently linked to cancer, heart disease, and early puberty. Canned beans also tend to be high in sodium. Instead of buying canned beans, pick up some of your own beans to soak and boil, or choose a BPA-free can or beans in a box (recommended: Fig Food Company and Eden BPA-free beans).

5.  Sweet Potatoes.

Sweet potatoes are one of my all time favorite foods! They are very high in vitamin A, antioxidants, and anti-inflammatory properties. And although I admit I have an obscene obsession for sweet potato fries myself, they are certainly not the best approach to healthy eating, as fried foods pile on way more fat and calories than the food alone could ever provide. Try teaming diced chunks, or making your own sweet potato chips by roasting them!

Two Great Low-Calorie Tasty Desserts

You might be trying to cut calories, but that doesn’t mean you have to cut desserts! Here are some yummy treats, sweet and low:

Greek Yogurt with Oranges and Mint

• 6 tbs (just under 1/2 cup) Greek Yogurt
• 1 1/2 tsp Honey
• 1 large Orange, peeled, quartered and sliced.
• 4 chopped mint leaves

171 Calories, 11g Protein, 34g Carbs, 5g Fiber, 0g Fat

Black Forest Banana Split

• 2 cups nonfat ricotta cheese
• 2 bananas, split lengthwise
• 16walnut halves (optional)
• 1 tsp unsweetened cocoa powder
• 2 tsp cherry-flavored syrup

377 Calories, 23g Protein, 40g Carbs, 11g Fat (1.5 g saturated), 3.5g Fbier

Plastic-Eating Fungi Found in the Amazon May Solve World’s Waste Problem

Reblogged from The Yoga Hub:

A group of students and professors from Yale University have found a fungi in the Amazon rainforest that can degrade and utilize the common plastic polyurethane (PUR). As part of the university’s Rainforest Expedition and Laboratory educational program, designed to engage undergraduate students in discovery-based research, the group searched for plants and cultured the micro-organisms within their tissue.

Several active organisms were identified, including two distinct isolates of…

Read more… 89 more words

So neat!

Yoga Poses to help Ban Back Bulge

Let’s be honest, very few people take pride in their extra curves and bulges, in their muffin tops and love handles. While the only true way to rid these is through calorie-burning cardio, these yoga poses will tone and tone back muscles. Add yoga with cardio, and as the fat rolls away, you will already have a significantly slimmer, more chiseled back.

Almost all yoga poses will start with the Downward Dog Pose:

Lengthens and releases tension in the spine; releases tension around the shoulder blades; stretches the hamstrings of the rear thigh, gastrocnemius muscle of the calf, and the hands; strengthens the ankles, frontal thighs, shoulders, arms, wrists and the core muscles of the trunk; can improve digestion, relieve back pain and fatigue.

1. Begin standing, and reaching down toward your toes. Relax your body, breathing deep.
2. Lean forward and walk your hands out from your feet until you form a straight line from your wrists to your booty.
3. Press your heels as far to the floor as you can, and remember not to lock your legs at the knees.

Warrior 3 Yoga Pose:

Back and Shoulders

1. From the Downward Dog Pose, bring your right foot to the mat right below the center of your chest.
2. Raise the left leg into the air, parallel to the floor. You can flex or point your foot, but a flexed foot provides a nice stretch for your hamstrings.
3. Slowly stretch the right leg into a standing position and bring your arms above your head along your ears. Hold for Five breaths before alternating.

The Half Moon Pose:

Back and Sides of Torso

1. Begin in the Downward Dog Pose . Bring the right foot up underneath the center of your chest again, and lift your torso, raising your arms over your head, into the Warrior 1 Pose.                                                                                    
2. Bring arms to your shoulders, reaching out to the sides away from your body.turn your torso, arms and hips to the left, turning out the left foot. This is the Warrior 2 Pose.                                                                                            
3. Shift weight over the right leg. Plant the right hand on the ground in front of the right foot, perpendicular to the ground.
4. Stand on the right leg, raise the left leg parallel to the ground, and raise the left arm above your head. You do not have to look up, and I recommend you to never if you have a neck injury or a recurring one. Hold for five breaths before alternating.

The Side Plank Pose:

Back, Abs, Sides of Torso and Arms

1. Begin in the Downward Dog Pose. Bring feet together, touching. Place the right hand on the mat below the center of your chest.
2. Roll your weight onto the right arm and leg. The right foot should be flexed – that is, the entire outside of your foot should be in contact with the ground.
3. Raise the left arm over your head or perpendicular to the ground. Hold for five breaths before alternating.

The Dolphin Plank Pose:

Abs, Back, Arms and Shoulders

1. From the Downward Dog Pose , lower onto your forearms and walk your feet out behind you until you form a straight line form the heels to the shoulders. The shoulders should be directly over the elbows.
2. Push your weight into your heels, keeping your legs straight. Hold for five breaths.

The Bow Pose:

Back

1. Lie flat on your tummy, hands at your sides.
2. Bend both legs at the knees, reaching behind you to hold the front of your ankles. Reach one hand back at a time, using the other for balance.
3. Lift the feet and thighs as high as you can. Your weight should rest on your naval, not your pelvis or thighs. Keep knees together as much as possible. Hold for five breaths.

The Wheel Pose:

Back and Upper Body

1. Lie on your back with legs bent at the knees. Bring the heels of your feet as close as you can to your booty and plant them firmly on the ground.
2. Bend your elbows and place your palms on the ground by your shoulders, fingers pointing toward your feet.
3. While inhaling and pressing into your palms, raise your head, booty, and shoulders off the ground. Hold for five breaths.

 

Barbecue Breakdown

It’s that time of year again! Everyone’s pulling out the grills, spices and tongs. But before you grill up any summer foods, know that you’re making the healthiest choice.

Hamburgers, Cheeseburger, and Veggie Burgers:

	Calories	Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Hamburger Patty with Bun, No Fixings	345	16.5	76	289	20	1	25
Cheeseburger with Bun, No Fixings	409	9	90	628	23	1	28
Cheeseburger with Bun, Lettuce, Tomato, and Ketchup	436	9	5	770.3	29.4	1.5	28.9
Veggie Burger with Bun, No Fixings	220	1	10	630	41	6	9

More Veggie Burgers, Hot Dogs, Tofu Dogs, Sausage, and Chicken*:

	Calories	Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Veggie Burger with Bun and Cheese	300	5	30	970	41	6	13
Veggie Burger with Bun, Cheese, Lettuce, Tomato and Ketchup	327	5	30	1,112.3	47.4	6.5	13.9
Hot Dog with Bun, no Fixings	250	3	30	540	22	6	14
Hot Dog with Bun, Ketchup, and Mustard	236	3	31	1,102.7	33	6	15.2
Tofu Pup with Bun, no Fixings	180	.5	0	530	252	2	12
Tofu Pup with Bun, Ketchup and Mustard	236	.5	1	1,017	36	3	13.2
1 Piece Barbecue Chicken	176	2	68	240	7	1	24
I Grilled Sweet Italian Sausage	290	9	65	800	1	0	14
4 oz. Grilled Checken	318	3.4	56	1,104	13.2	.1	20.3

And watch out for condiments!

2 Tbsp	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Fibers (g)	Sugars (g)	Protein (g)
Heinz Ketchup	30	0	380	8	0	8	0
Heinz Organic Ketchup	40	0	380	10	0	8	0
Simply Heinz Ketchup	40	0	380	10	0	8	0
Heinz One Carb Ketchup	10	0	380	2	0	2	0
French’s Classic Yellow Mustard     (2 tsp)	0	0	110	2	0	1	0
Grey Poupon Dijon Mustard and Country Mustard     (2 tsp)	10	0	240	0	0	0	0
French’s Honey Mustard     (2 tsp)	20	0	60	1	0	0	0
Kraft Mayonnaise	180	20	140	0	0	0	0
Bread and Butter Pickles      (1 slice)	6	0	54	1.5	.1	.7	.1
Sweet Pickle Relish	39	.1	243	10.5	.3	4.8	.1
Frank’s Red Hot Sauce (1 tsp)	0	0	200	0	0	0	0
Chili Sauce	20	2	70	10.5	0	0	.1
Barbecue Sauce	21	.5	231	3.6	.3	1.1	.5

*Numbers marked in red either exceed or meet half of their recommended daily values.

Top 10 Tastiest Low Calorie Snacks! (150 Cal and Under)

1. Greek Yogurt with Fruit.

Have an overwhelming knack for ice cream? Keep some low-fat Greek yogurt in the freezer instead for a healthy “fro-yo” alternative when you’re craving that sugar and calorie loaded ice cream. Remove and let thaw for just a few minutes before digging, and add some fruit or a couple pieces of dark chocolate.

2. Crackers with Raisin Peanut Butter and Bananas.

Peanut butter is great, but it’s also full of those darn calories. Raisin peanut butter is a terrific alternative. Spread onto some TLC crackers or Triscuits, and add a slice of banana to make for a more filling snack.

3. 3 Medium Carrots with 2 tbs of Hummus.

4. 1 Medium Pear with Ten Pretzels.

Sweet and Salty, and way healthier than peanut M&M’s!

5. Turkey Tomato Rice Cake.

Top a rice cake with 1 tomato slice and 1 slice of turkey breast.

6. Grapes and Peanuts (approx. 15 each).

7. Applesauce and Kashi Cheerios (my personal Favorite).

8. Hummus and Cucumbers.

9. 1 Kiwi served with 1/2 Cup Oatmeal Squares.

10. 8 Honey Whole Wheat Pretzels and 1/8 Cup Dried Cherries.

11 Low-Carb Snack Ideas!

1. Berries with Cottage Cheese.

Berries of all kinds are a great source of vitamins, antioxidants, and lutein, and are low in calories. Lutein in found primarily in blueberries and raspberries and is essential for maintaining strong eyes and sharp vision.

2. Cucumbers with Greek Yogurt Dip.

Greek Yogurt is a super healthy alternative for mayonnaise or sour cream. Chop up chives, parsley, and garlic all to taste to mix with some low-fat Greek yogurt for a yummy dip for cucumbers!

3. Caprese Salad.

If you’re worried about calories, find part skim mozzarella to accompany cherry tomatoes, olive oil and basil rather than your 2% mozzarella. Caprese salad is a an easy way to load up on calcium, vitamins A and C, and offers some protein.

4. Avocado with Sunflower Seeds.

Avocado’s by themselves offer a healthy serving of natural fats while remaining low-carb, but sunflower seeds sprinkled inside a halved avocado pack an extra punch: fiber, Potassium, vitamins E and L and some protein.

5. Lox with Cream Cheese on Crackers.

Low-carb doesn’t mean no-carb! Swap out the crackers and opt for some cucumber slices if you wish.

6. Prosciutto with Melon.

It sounds a little peculiar, but prosciutto wrapped around honeydew is the ultimate sweet-meets-savory combination! Although melon’s are sweet, they have a high water content, which means you can eat more in a single serving and be led to feel full faster because your eye sees you eating so much melon. Awesome mix of vitamin C and protein.

7. Kale Chips.

Yep, that’s right! You can indeed make chips out of a plant. Be sure to make them in abundance, too, because they are sure to disappear fast. Kale is packed with Iron, Potassium, and vitamins A and C.

8. Celery with Peanut Butter and Raisins.

Otherwise known as “Ants on a Log.” If there is a peanut allergy in the family, some harder to find but great alternatives are apple butter and raisin butter. Offers protein and fiber.

9. Dill pickles with Cheddar Cheese.

…Just trust me on this one.

10. Cooked Pumpkin and/or Squash Seeds.

11. Bean/Spinach Dip wrapped in a Lunch Meat or Lettuce.