Posts Tagged ‘food’

postheadericon What Can I Eat? – Should be Rephrased to What Should You Eat!

What Can I Eat?

What Can I Eat? There are lots of healthy choices!

What Can I Eat?

So how many times have you found yourself standing in front of the refrigerator or pantry thinking, “what can I eat”? Maybe there’s not much in there because it’s time for a trip to the store. Or maybe you’re starting to get tired of eating the same ol’ thing and are looking for something new to eat. Or maybe… your body is telling you that it’s time to find a few new foods that are deemed healthy and nutritious to eat. Just maybe your body is speaking to you, telling you that it wants you to choose a few foods that can help you feel energized and feeling good throughout the entire day.


Eating food is necessary to live, we all know this. But eating healthy food is essential if you want to give your body the necessary nutrients it needs to function properly. Unfortunately, we live in a society of fast and convenient foods. A society where food is something that is viewed as more of a product rather than a real, wholesome food that we need to eat to keep ourselves fit and strong. Fortunately, the truth about our current food systemis finally beginning to come out, informing us on all the extreme wrongs that are taking place in every single aspect of how food is brought to our table.

Food Choices

Try to make a conscience decision every single day when it comes to choosing the foods you’re going to eat. When you’re deciding on what your next meal is going to be and find yourself asking the ‘what can I eat?’ question, stop for a minute and think, ‘should I eat this food?’ ‘why am I eating this food?’ ‘is this food good for me?’ So, maybe the original question, ‘what can I eat?’ should be turned into ‘what shouldI eat?’.

Healthy Food Choices

FruitOatmealScrambled Eggs with Tofu • Whole Grain Pancakes or Waffles • Yogurt • Cereal – Grape Nuts


postheadericon Food – Eat a Super Food for Breakfast & Get Lots of Nutrition with Very Few Calories

Food provides us with nutrients

Food = Nutrients!


We all know that we need to eat food to live. What’s important is the types of food that you choose to eat. You’ll need to make sure that (at least most of the time!) you choose to eat a food that is full of the nutrients so that your body gets the nutrients it needs so you can feel good throughout the whole day.

Super Foods

Super foodsare foods that are high in nutrition yet are low in calories. These super foods are foods that can help you stay healthy, lose weight, are easy to use in recipes, and are best of all – delicious! It’s important that you do your best to make healthy food choices, as well as trying to incorporate a variety of these healthy foods into your everyday diet.

List of Super Foods

(for breakfast)


There are lots of easy ways to add blueberries to your breakfast meal! This super food is amcheap michael kors uk perfect addition to both hot and cold cereals. Or pour a handful of blueberries on top of pancakes, waffles, and french toast. Blueberries taste fantastic on top of non-fat yogurt.

Non-Fat Yogurt

Eating non-fat yogurtis a great super food and is a great way to get a high dose of protein, as well as calcium, B-vitamins, potassium, and magnesium. Non-fat yogurt also contains probiotics, which are good bacteria that helps keep your digestive tract healthy as well as helping keep your immune system strong.


Eggs are a consider to be a super food because it contains lots of nutrients all neatly packed in a little oval package. The versatility that eggsoffer are also one of the reason why this super food is so popular!

Sweet Potatoes

Sweet potatoes are a super food that although is not usually associated with a breakfast meal, makes a great addition to a variety of breakfast meals. Simply cut them up and bake them in a 420° oven for about 25 minutes. Drizzle them with olive oil and add a dash of salt while being sure to turn them once about 15 minutes in.


Berries are one of the super foods that are super easy to add to just about any breakfast meal. There are so many various types of berries – blueberries, strawberries, raspberries, boysenberries, blackberries – the list goes on and on.


postheadericon Calories – How to Figure Out How Many Calories You’re Eating in a Day

Calories - About 115 in 1 large apple

Calories – About 115 in 1 large apple


Counting calories is important to managing your weight. Whenever I have tried to lose weight over the years, I would try a variety of techniques – cutting out fat, eating less carbohydrates, not eating after a certain time at night – you get the picture. What I’ve finally come to realize is that it’s all about the almighty calorie! If you eat just the right amount (of recommended daily) calories, you’ll maintain your current weight. If you eat a little less, you’ll lose weight. If you eat a little more, you’ll gain weight. It’s pretty simple if you think about it. Well, the counting part is simple. The adhering to it is not always so simple!

How Many Calories

Whether you want to maintain, lose, or gain weight, you’ll need to first find out what your recommended daily allotment of caloriesis. Once you have this number, you can now start planning for how many calories you’re going to subtract if you want to lose weight. A gradual loss of one to two pounds a week is the best way to lose weight, and keep it off. Say you need 2,200 calories a day to maintain your weight, yet you want to lose 1 pound that week. Since 3,500 calories is equal to one pound, you’ll need to subtract 500 calories from each day, leaving you an average of 1,700 calories that you can eat for that day in order to lose 1 pound for the week.

Calorie Counter

So how many calories are you eating every day? You can figure them out using a few different techniques. Using a calorie counter/calculatoris a really good idea when you’re first starting to count your calories as it allows you to enter a food in order to get the amount of calories in that particular food. At the end of the day you’ll have a total of the calories you ate for that day.

Good to Know

Over time, you’ll start to learn how many calories are in a particular food, making it so that every time you eat you’ll be able to count the calories in your head. Also, since you are limited in the amount of calories you can eat for the day, make every single one count (for nutritional purposes)! 1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories!


postheadericon Fiber is an Important Part of Your Daily Nutritional Requirements

Oats are High in Fiber!


We usually hear about fiber when we read about food and health, or when we see this word on food labels. Fiber isn’t always on the top of everyone’s list when it comes to finding nutritious foods to eat, which probably means that many of us don’t know exactly what it is or how important it is to our health. There are many great sources of fiber that we can incorporate in our diet, we just need to do a little research in order to find which of our favorite foods have a lot of fiber content so we can eat these particular foods more often. And who knows, maybe in the process you’ll find a few more healthy food ideas to give yourself a little more variety! A few foods that are high in fiber include – fruits, vegetables, nuts, whole wheat, whole grains, beans, and seeds.


Oatsare a great way to get your fiber intake during breakfast! Oats can be used for a variety of healthy breakfast meals, and are easily incorporated into a variety of healthy breakfast recipes.

Two main types of fiber: soluble and insoluble


is commonly found in legumes, oat bran, and psyllium. As the name implies, this type of fiber dissolves in water.


on the other hand is something that our bodies cannot digest. This includes the plant walls which cannot be dissolved by our bodies which are common in cereals and vegetables.

Fiber Benefits

A diet rich in fiber is known to contribute many health benefits. The most common result of a high fiber diet is good bowel movement (it absorbs water as it goes along the colon thereby easing defecation). Fiber also lowers cholesterol and blood pressure, reduces risks of heart disease and Type II Diabetes, while helping prevent certain forms of cancer.

How Much Fiber?

Fiber contributes to healthy weight management because with the right amount of daily intake (25 to 35 grams), fat absorption is reduced. Because food rich in fiber are low in the glycemic index, they take longer for the body to convert into sugar. This means that those who eat fiber regularly don’t feel hungry very often.


postheadericon Healthy Breakfast for When You’re On the Go – A Super Delicious Breakfast Burrito

Breakfast Burritos are a Great Choice when you’re On the Go!

Healthy Breakfast

Coming up with healthy breakfast ideas is not always easy to do. If you’re like most people, you wake up and then everything from then on is pretty much a blur as you rush around the house doing everything that needs to be done before heading out the door. Since eating a healthy diet is super important to your feeling energized throughout the day, start the day right and make your first healthy food choice for the day a healthy breakfast! To eat healthy will not only help you feel better, you’ll be doing your part in helping retailers know that people are making healthier food choices, telling them that they should steer away from selling cheap, unhealthy food and instead start/keep selling healthier food options. In order to make a healthy breakfast, you must put in the effort. Making a list of healthy food(s) that you like is essential until making healthy food choices becomes an everyday habit.

Breakfast Burrito

Breakfast burritos are a great idea when you need to eat while on the go. All the food is neatly wrapped up into a tortilla so you can hold it with one hand while you’re out and about doing your business. Great for eating in the car on your way to work (is this legal?) or for students who are running late on their way to school!

The Basics

Whole Wheat/Grain Tortilla (carbohydrates) Scrambled Eggs(protein) Ham or Sausage or Bacon (Just a little! for added flavor) Cheese – Sharp Cheddar (my favorite) or Swiss or Your Favorite

A few Add-In Ideas

Avocado Onions Green and/or Red Peppers


-Prepare all the ingredients the night before for a super quick and easy breakfast! -You can make two small breakfast burritos instead of one big one, which is easier to eat. Two tortillas will also keep you feeling full a little longer due to the extra carbohydrates. -Bring a napkin for messiness. And a container in case you don’t eat the whole breakfast burrito.

postheadericon Vegetables – When are Your Favorite Vegetables in Season?


Vegetables are good for you!


Eating vegetables are really important to staying healthy and strong. They contain a number of nutrients that are very beneficial to your health, making vegetables an important part of your everyday diet. Although buying your food local is a really great idea, it is simply not always possible. Not every city or town has access to a Farmers Market, even though they are becoming more and more popular making buying local (which equals fresh!) much easier to do. When you visit the supermarket to buy your fresh vegetables, there’s simply no telling how long ago they were picked, where they came from, and what kind of pesticides were used. When you visit your local Farmers Market, you know everything is super fresh (probably picked that very morning!), and can talk directly to the farmer who can answer each and every question you have about a particular food. Additionally, ask for a recipe or two, they will be glad to share!

Vegetables in Season

Vegetables are grown in a variety of places all over the country/world. Be sure to know when your favorite vegetables are in season so you can buy them when they are at their very best!

Vegetables in Season

January cabbages, leeks, broccoli, cauliflower February broccoli, cauliflower March broccoli, lettuce April zucchini, rhubarb, artichokes, asparagus, spring peas, broccoli, lettuce May okra, zucchini, rhubarb, artichokes, asparagus, spring peas, broccoli, lettuce June corn, lettuce July cucumbers, tomatoes, summer squash, corn, green beans, lettuce August cucumbers, corn, eggplant, tomatoes, summer squash, green beans, lettuce September eggplants, pumpkins, tomatoes, spinach, lettuce October sweet potatoes, pumpkins, winter squash, broccoli, spinach, lettuce November broccoli, pumpkins, winter squash, mushrooms, spinach, sweet potatoes December broccoli, cauliflower, mushrooms, sweet potatoes Good to Know If you want to buy and eat a particular vegetable that is not is season, check to see if it is available in the frozen section. When foods are frozen, all their nutritional qualities are locked in, making this a great second choice when it comes to buying your favorite vegetables. Enjoy!

postheadericon Chocolate Milk – Chocolate Milk Choices & How to Make Your Own Chocolate Milk

Chocolate Milk - Delicious!

Chocolate Milk – Delicious!

Chocolate Milk

I love drinking chocolate milk! When growing up we bought Nestlé’s Quik, and I remember putting at least 3 heaping spoonfuls into a big tall super cold glass of milk. Yum! Nowadays, I’m a bit more health conscience, so since I don’t believe in cutting out any foods and/or drinks and instead believe in moderation, I still drink chocolate milk, I just choose healthier ways to drink chocolate milk as well as drinking a little less of it.

A Little about Chocolate

Although there are many benefits to eating chocolate, be sure not to confuse ‘real chocolate’ (meaning chocolate that doesn’t have a lot of extra, unnecessary ingredients and/or preservatives in it) with the types of chocolate used for making chocolate milk. In order to keep prices down, most manufacturers use low-quality chocolate as well as diluting the chocolate so that what you are really adding to your milk is mainly sugar, which is not good! High-quality chocolate includes lots of antioxidants, which are essentially protective chemicals that are found in plant foods. Possible benefits from eating chocolate (the darker the better!) includes lower blood pressure, anti-clotting abilities, and protection against heart disease.

Chocolate Milk Choices

There are many different brands from which to choose from when you are wanting to buy chocolate milk. I’m not going to endorse any one particular brand as there are a couple I like, but everyone has different tastes so I suggest first looking at the ingredient label of a few different brands and then choose a couple to try.

Make Your Own Chocolate Milk

Add 1 cup of cocoa, 1 1/2 cups *sugar, 1/2 tsp salt, and 1 1/2 cups of water in a pan, bring to a boil, turn heat down and simmer for about 5 minutes, stirring constantly. Store leftovers in the fridge in a well sealed glass container. Simply add one or two tablespoons to a glass of milk, and enjoy! *You can substitute agave syrup for the sugar. Important! Stay away from high fructose corn syrup! If it’s in the list of ingredients, put it back. Thx! (-: Would love to hear your favorite chocolate milk recipe! So please feel free to share…


postheadericon Healthy Food – How to Help Your Kids Make Healthy Food Chocies

Healthy Food

Healthy Food

Healthy Food

If you are a parent you know that most kids tend to be really picky eaters. If a food simply looks weird then it will probably be as difficult as pulling teeth to get them to “just give it a try". So what should you do? I think that the easiest way to incorporate a new and healthy food into your child’s diet is to keep giving them new food choices. For example, buy a fruit or vegetablethat they have never tried before (preferably at your local farmers market) and have them give it a try. If your child tries it and doesn’t like it, praise them for giving it a try. And don’t be discouraged – what they don’t like today they may like tomorrow! Simply send this particular healthy food choice to the bottom of the list and try the next food. Eventually this particular healthy food will come back up and maybe they will like it the next time around. Also, remember that kids are very visual so make the food you’ve chosen look appealing while keeping it simple. Interestingly, studies show that it can take up to 10 times for a child to try a new, healthy food before it can be determined that this healthy food indeed needs to be omitted from the list. (for a while anyway!)

Some Healthy Food Tips

: -Try to buy fresh foods, they taste better and are better for you. -Don’t try to hide the food in other food. Your child should know what they are eating so they can ask for it again. Lifelong habits are being formed now. -Take your child shopping with you and only go to ‘healthy’ sections of the store–produce, dairy, etc. They will be more apt to eat something that they have chosen themselves. -Let your child help you prepare the meal. Engaging their natural curiously is a way to get them involved in what they eat. -Teach your child about food and where it really comes from, which is not the corner grocery store! Connect them with where food really comes from by planting a small vegetable or herb garden.


postheadericon The Glycemic Index – A Simple Overview

The Glycemic Index (GI) is a guide that shows just how quickly a particular food can increase one’s sugar level. A food is given a number, ranging from 0-100 (slowest to fastest) that determines just how quickly that particular food is absorbed. The main reason for knowing about and understanding the GI is so that you can not only have the knowledge to choose a food that will give you the energy you require at any particular time, but you can also understand exactly what is happening to your body as you eat a particular food. Complex carbohydrates usually have a lower number than simple carbohydrates, with fruit being an exception. Normally, carbohydrates that have a high GI will break down quickly, meaning they are quickly absorbed into the body, which quickly increases your blood sugar level, providing instant energy. LOW GI = 55 and under MEDIUM GI = 56 – 69 HIGH GI = 70 and over Some examples of foods with a Low GI. • Apple=38 • Banana=55 • Brown Rice=55 • Peas-48 • Whole Grain Bread=40 • Cheese Pizza=38 • Special K Cereal=54 • Cranberry Juice=52 • Chocolate Milk=34 Some examples of foods with a Medium GI. • Bran Muffin=65 • Cantaloupe=65 • Apricot=57 • Vanilla Ice Cream=61 • Couscous=65 Some examples of foods with a High GI. • Cheerios=74 • Pretzels=83 • French Fries=75 • Coca-Cola=77 • Rice Cakes=82 Now that you know about how the Glycemic Index and the ways in which the GI value can affect you, you can begin to choose foods from each of the three categories that you like, making a note of their GI number. You are thus equipping yourself with the knowledge of how a particular food will affect your energy level. Lastly, keep in mind that large increases and constant fluctuations in blood sugar levels is not good for the body.

postheadericon STRAWBERRIES vs. BLUEBERRIES – Which Fruit is Your Favorite?

I love fruit! Both berries are health all-stars, but a study in the Journal of Agricultural and Food Chemistry reported that blueberries (particularly wild ones) showed the most antioxidant activity of all the fruits tested. “These antioxidants help keep your immune system strong," says Dulan, “and reduce muscle-tissue damage from exercise." My favorite fruit is… Blueberries!

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