Weighing In On Food

Recent Healthy Favorites

2012-05-01T07:49:00.001-07:00

Low Fat	Curried Chicken and Grape Salad Lemon Pepper Salmon with Lentil Rice
Low Carb	Mandarin Orange Chicken Steak Kabobs
Low GI	Baked Tortilla Chips with Cheese and Olives
Vegetarian	Spinach Lasagna Vegetarian Pita Calzone
Mediterranean	Seafood Pasta and Strawberries
Healthy Breakfast	Fruit and Nut Breakfast Quinoa Egg White Western Omelet
Healthy Lunch	Apple Chicken Pita Pocket
Healthy Desserts	Fruit Crunch Parfait Orange Honey Cream Dessert
Healthy Soup	Homestyle Chicken Soup Low Fat Pumpkin Soup
Healthy Salad	Lentil Tofu Salad
Healthy Smoothies	200 Green Smoothie Recipes
For Kids	Healthy Meals for Kids

Best Foods - Shopping Made Easy

2011-09-28T15:00:00.000-07:00

Grocery shopping just got a whole lot easier! Our team of nutritionists tested aisles' worth of items for our annual roundup of the healthiest, tastiest, and most convenient supermarket finds. SEE ALL 123 (By Category) HERE - Top Two Listed Below

SWEETS

Sorbet

Haagen-Dazs Fat-Free Cranberry Blueberry Sorbet
A refreshing new fat-free treat made with antioxidant-loaded cranberry and blueberry purees. Promotes weight loss; fights heart disease.
Per 1/2 cup: 100 cal, 0 g fat, 25 g carbs, 0 mg sodium, < 1 g fiber, 0 g protein

Ice Cream Bars

Skinny Cow Truffle Bars
Decadent ice cream bars drizzled with creamy chocolate ribbons. Promotes weight loss.
Per bar: 100 cal, 2.5 g fat (1.5 g sat), 19 g carbs, 50 mg sodium, 3 g fiber, 3 g protein

Cereal and Bread

Hot Cereal

Quaker Simple Harvest All Natural Multigrain Instant Hot Cereal
Made with whole oats, barley, wheat, flax seed, and rye, you'd never guess that this super-satisfying cereal was instant. Fights heart disease.
Per packet (maple-brown sugar with pecans): 160 cal, 3.5 g fat (0.5 g sat), 30 g carbs, 75 mg sodium, 4 g fiber, 4 g protein

Whole-Grain Cereal

Kashi U
It's stocked with seven whole grains plus black currants, walnuts, and acai powder—a delicious way to get 20 percent of the calcium and 25 percent of the vitamin D you need every day. Builds bone; fights cancer; fights heart disease.
Per cup: 200 cal, 3.5 g fat (0 g sat), 42 g carbs, 125 mg sodium, 7 g fiber, 5 g protein

Condiments

Hummus

Sabra Sun Dried Tomato Hummus
Velvety hummus kicked up with sun-dried tomato. Fights heart disease; promotes weight loss.
Per 2 Tbsp: 60 cal, 5 g fat (0 g sat), 3 g carbs, 140 mg sodium, 1 g fiber, 1 g protein

Guacamole

Wholly Guacamole
Fresh ready-to-use guac for dips and sandwiches. Fights heart disease; promotes weight loss.
Per 2 Tbsp: 40 cal, 3 g fat (0 g sat), 2 g carbs, 85 mg sodium, 2 g fiber, 1 g protein

Rice and Pasta

Instant Rice

Uncle Ben's Whole Grain Brown Ready Rice
Super filling, and it doesn't get sticky or take ages to cook. Fights heart disease.
Per cup: 240 cal, 3 g fat (0 g sat), 9 g carbs, 15 mg sodium, 2 g fiber, 5g protein

Pilaf

Kashi Original 7 Whole Grain Pilaf
A hearty, satisfying side without all the sodium. Fights heart disease; builds muscle.
Per cup: 220 cal, 4 g fat (0.5 g sat), 45 g carbs, 0 mg sodium, 7 g fiber, 8 g protein

Snack

Popcorn Snack

SmartFood Honey Multigrain Popcorn Clusters
So sweet, crunchy, and addictive, it's a good thing they come in single servings. Each bag gives you 20 percent of your day's calcium. Builds bone; fights heart disease; promotes weight loss.
Per package: 110 cal, 1 g fat (0 g sat), 25 g carbs, 150 mg sodium, 5 g fiber, 1 g protein

Almonds

SweetEmerald Cocoa Roast Almonds-100 Calorie Pack
Overflowing with antioxidants, thanks to an ingenious combo of almonds and cocoa powder. One bag delivers 20 percent of your daily vitamin E. Fights heart disease; promotes weight loss; fights cancer.
Per package: 100 cal, 8 g fat (0.5 g sat), 4 g carbs, 15 mg sodium, 2 g fiber, 3 g protein

Fruits and Veggies

Stir-Fry

MixBird's Eye Asparagus Stir-Fry
With tender asparagus, carrots, pasta, green beans, and cauliflower in one bag, all you need is the wok, a splash of soy sauce, and a pair of chopsticks. Fights heart disease; promotes weight loss.
Per 1 3/4 cup: 90 cal, 0 g fat, 16 g carbs, 30 mg sodium, 2g fiber, 4g protein

Green Vegetables

Seapoint Farms Organic Veggie Blends with Edamame-Eat Your Greens
Edamame, green beans, broccoli, spinach, and asparagus rolled into an A-and C-loaded package. Fights cancer; fights heart disease; promotes weight loss.
Per 1/4 bag: 60 cal, 1.5 g fat (0 g sat), 7 g carbs, 30 mg sodium, 3 g fiber, 5 g protein

Soups

Carrot Soup

Kettle Cuisine Organic Carrot & Coriander Soup
Thick and rich with an impressive home-cooked flavor plus a day's worth of vitamin A. You'll find it in the freezer aisle. Fights cancer; fights heart disease; promotes weight loss.
Per container: 100 cal, 3.5 g fat (0 g sat), 15 g carbs, 300 mg sodium, 5 g fiber, 1 g protein

Lentil Soup

Tabatchnick Organic Tuscany Lentil Soup
You'll get 11 grams of protein and eight grams of fiber in one small bowl. Plus, the soup is organic and gluten-free. Comes frozen. Promotes weight loss; builds muscle.
Per pouch: 160 cal, 0 fat, 30 g carbs, 430 mg sodium, 8 g fiber, 11 g protein

Frozen Meals

Shrimp

Contessa Honey Roasted Shrimp
A superfast, super-yummy seafood meal with baby carrots and a Moroccan honey sauce. Builds muscle; promotes weight loss.
Per serving: 120 cal, 3 g fat (0.5 g sat), 9 g carbs, 690 mg sodium, 0.5 g fiber, 12 g protein

Italian Chicken

Lean Cuisine Sun-Dried Tomato Pesto Chicken
Cavatappi pasta, chicken, zucchini, black olives, and Parmesan cheese tossed in a sun-dried tomato pesto sauce--all for less than 300 calories! Promotes weight loss.
Per package: 290 cal, 9 g fat (2 g sat), 34 g carbs, 570 mg sodium, 4 g fiber, 18 g protein

Drinks

Sparkling Water

IzzeEsque
Finally, a soda you can feel good about: This sparkling water is infused with fruit juice. We dig the black raspberry flavor. Promotes weight loss.
Per 12 oz bottle (black raspberry): 60 cal, 0 g fat, 15 g carbs, 5mg sodium, 0 g fiber, 0 g protein

Diet Drink

Fuze Slenderize
Guzzle without guilt! It's super-low in calories (10 per bottle) and contains metabolism boosters like L-carnitine and chromium. Promotes weight loss.
Per 8 oz (tropical punch): 5 cal, 0 g fat, 1 g carbs, 5mg sodium, 0 g fiber, 0gprotein

Dairy

Chocolate Milk

Organic Valley Single Serve 1% Chocolate Lowfat Milk
Another study has found that chocolate moo juice helps muscles recover better after a workout. And this shelf-stable, portable single pack will fit nicely into your workout bag. Builds bone; promotes weight loss; builds muscle.
Per cup: 150 cal, 2.5 g fat (1.5 g sat), 25 g carbs, 290 mg sodium, 1 g fiber, 9 g protein

Soy Milk

Silk Heart Health Soy Milk
As much calcium as regular milk, plus phytosterols, which help reduce cholesterol levels. Fights heart disease; builds bone; promotes weight loss.
Per cup (vanilla): 80 cal, 1.5 g fat (0 g sat), 10 g carbs, 95 mg sodium, 1 g fiber, 6 g protein

Meats

Pork

Hormel Natural Choice Parmesan Crust Pork Loin Filet
A lean supper without the hassle of marinating-just stick it in the oven. Slice it for great sandwiches too. Builds muscle; promotes weight loss.
Per 4 oz: 120 cal, 4 g fat (1.5 g sat), 1 g carbs, 390 mg sodium, 0 g fiber, 20 g protein

Chicken

Coleman Organic Boneless Skinless Chicken Breasts
Organic and individually wrapped, so nothing goes to waste. Defrost these right in the package in your microwave. Fights heart disease; builds muscle; promotes weight loss.
Per 4 oz: 120 cal, 1.5 g fat (0 g sat), 0 g carbs, 75 mg sodium, 0 g fiber, 26 g protein

9 Quick Tricks that Cut Calories

2011-09-26T15:32:00.000-07:00

9 Quick Tricks that Cut Calories | By Fitbie:

Smart Bites

Enhance your weight-loss efforts by following these diet tips from Leslie Bonci, R.D., M.P.H., director of sports nutrition at the University of Pittsburgh Medical Center and coauthor of Run Your Butt Off!

Take Note

A study found that those who kept daily food logs lost twice as much as those who didn't. Many people lowball how much they eat—seeing it all in black-and-white can be a reality check.

Find Balance

Experts say that people with a lot of pounds to lose get overwhelmed by counting calories and give up. Keep it simple by divvying your plate into thirds: 1/3 protein, 1/3 vegetables, and 1/3 whole grains.

Swap Smart

Restricting foods can increase your cravings and lead to off-the-wagon binges. Jonesing for a cookie? Have it, but swap it for your afternoon caramel macchiato or pretzels.

Scale Back

Serve dinner on a salad plate and pour cereal into a mug rather than a bowl. Experts say you'll think you're eating more than you actually are.

Slow Down

Sip water and set your fork down after every few bites. There's lag time between your stomach feeling full and your brain getting the message.
Slurp Your Starters

Opt for a broth-based soup as your appetizer. It can curb cravings and also help prevent overeating during your meal.

Nosh Often

Eat small amounts every few hours. It can help your body burn calories instead of holding on to them.

Pick Protein

It keeps you feeling full longer, burns calories as it digests, and helps your muscles recover. Include it at every meal.

Beat Bloat

Avoid excess salt, limit foods like broccoli and beans, and add lemon to your water (it acts as a natural diuretic).

Boost Your Pancakes With 4 Healthy Twists

2011-09-13T09:06:00.000-07:00

This week on Pimp My Health, they decided to pimp your pancakes–everyone’s favorite hearty breakfast that tastes especially awesome on a cool fall morning after a great workout. If you’re not careful though, pancakes can be loaded with tons of empty carbs and sugar, but with a few simple twists, you can make them a much healthier morning (or evening) meal.

1. Use whole wheat flour. Here’s one recipe you can try.

2. Skip the syrup. Top your pancakes with a mixture of strawberries, blueberries, raspberries and/or blackberries. Even when they are not in season, you can get a frozen bag of mixed berries, warm them up and spread them across your cakes like syrup.

3. Fold in a puree of bananas, pumpkin, apples or carrots into the batter. This is an easy way to add more nutrients and flavor to your meal.

4. Try a new fall favorite–sweet potato pancakes!

Phytonutrients

2011-07-27T19:02:00.000-07:00

Phyto- means "plant" and phytonutrients, also called phytochemicals, come from plants. Phytonutrients are a relatively recent discovery in the nutrition world, and they are turning out to be quite important.

For a long time, we've known that people who eat a lot of vegetables and fruits seem to be healthier in many ways. It was assumed that this is because vegetables and fruits are rich in vitamins and minerals, and this is part of the story. But it turns out that there are hundreds, and perhaps even thousands of other substances that are beneficial to humans which are produced by plants!

Interestingly, a lot of the phytochemicals that are good for us also produce bright colors in vegetables and fruits. This is where the saying "Eat Your Colors" comes from. It's also important to understand that each of these foods contains many different phytochemicals that can take care of different oxidation reactions in our cells. Each of them probably has a slightly different effect in our bodies. This is why it is important to eat a variety of fruits and vegetables.

The Cabbage Family- also known as cruciferous vegetables. These contain chemicals (sulforaphane, isothiocyanate and idoles, to be exact) that help breakdown cancer-causing compounds. Included are broccoli, Brussels sprouts, cabbage, kale, cauliflower, bok choy, and watercress.

The Allium Family- these vegetables contain compounds that protect DNA. They are onions (all kinds, including green onions), garlic, leeks, shallots, and chives.

The Purple/Red Family- Some of the most powerful antioxidant foods are in this family. Most of the berries (especially blueberries), plums (and prunes), red grapes (including raisins, grape juice, and red wine), cranberries, and pomegranates are in this family. The color in these fruits comes from a groups of chemicals called anthocyanins, which reduce inflammation, protect against cancer, and recent studies show good effects in eyes, arteries, and brains.

The Red Family- Tomatoes and tomato products, watermelon, pink grapefruit. These foods contain lycopene, which studies have shown reduces the risk of several types of cancer. Apricots and pink guavas are also sources of lycopene.

The Deep Orange Family- contain fruits and veggies rich in the carotenes. Carrots (of course!), pumpkins, mangos, apricots, cantaloupe, and sweet potatoes are some of the foods in this group. Carotenes help improve communication between cells as well as doing many of the same functions as other antioxidants.

The Yellow-Orange Family-contain the citrus fruits as well as peaches, nectarines, pineapple, and papaya. These fruits are rich in vitamin C and flavanoids, another group of antioxidants which help our immune systems.

The Green Family - There are lots of green vegetables, and they vary in which family they belong to. The dark green leafy vegetables are rich in lutein, among other phytochemicals. Others belonging to this family are green beans, avocados, kiwi fruit, green peppers, and honeydew melon.

This is also a wonderful way to peak kids' interest in eating healthy. When you visit the supermarket, teach your kids to become food artists by allowing them to pick out their rainbow of fruits and vegetables. The reason that box of Fruit Loops has remained on the shelves so long, green & purple ketchup is such a hit and "Jelly Belly" continues to be a coveted item is because the colors used in these products are esthetically appealing to children.

When it comes to food, one of the ways to draw kids into the eating experience is to pull them in through the use of color. But, don’t forget that children model their parents' eating behavior. Setting a good example of eating colors wherever you are will be the best method to ensuring healthy food choices for a long time.

Let us know your favorite ways to "Eat the Colors" throughout your day in the comments below.

Top Foods for Weight Gain and Loss: How Does Your Diet Stack Up?

2011-07-14T10:17:00.000-07:00

A team of Harvard scientists has published a study in the New England Journal of Medicine identifying factors related to weight loss and weight gain. The take-away for those of us who may not have time to wade through an article in a medical journal–they’ve identified 5 foods associated with weight gain and 5 foods associated with weight loss. (My favorite thing about this study is how every story on this study, ours included, mentions right away that they’re from Harvard. I mean if these scientists were at Johns Hopkins Medical School, you could maybe ignore them. Unfortunately, they’re at Harvard, so you have to listen.).

If you’ve got your fingers crossed that beer is on the weight loss list and raw kale’s on the weight gain list, I have bad news for you–the study doesn’t reveal anything terribly shocking. The weight gain foods are ones that you know aren’t that good for you and the weight loss foods are ones you already know are healthy. Still, it helps to have it all laid out in clear terms.

So what are the unhealthy foods and what can you substitute for them? What are some dishes you can make to incorporate the healthy ones? Get the information you need after the jump.

Foods That Most Contribute to Weight Gain

#1 Worst for weight gain: potato chips Try pop-chips or kale chips instead.

#2 Worst for weight gain: potatoes Try creamy corn polenta instead.

#3 Worst for weight gain: sugar-sweetened beverages Try a refreshing mango lime smoothie instead.

#4 Worst for weight gain: unprocessed red meat Try a veggie enchiladas instead.

#5 Worst for weight gain: processed red meat Try using smaller quantities of meat for flavor, like in bucatini amatriciana with bacon.

Foods That Most Contribute to Weight Loss

#1 Food for weight loss: yogurt Try whole wheat lemon yogurt waffles.

#2 Food for weight loss: nuts Try some California walnut trail mix

#3 Food for weight loss: fruits Try a colorful cantaloupe salad.

#4 Food for weight loss: whole grains Try some whole wheat pancakes with dried cherries.

#5 Food for weight loss: vegetables Try an asparagus and ramp quiche.

Use Those LeftOver Egg Yolks

2011-07-07T16:02:00.000-07:00

Q: I recently made a delicious beautiful white cake for a friend's birthday. It went over so well that I'm planning on making all sorts of variations for future cakes.

However, it calls for 8 (EIGHT!) egg whites. I'm opposed to buying those cartons of egg whites, but I also hate to throw all those delicious yolks away. Any yolk-friendly recipes?

A:The classic way to use up a lot of egg yolks is custard. Lots of egg yolks, cooked gently into cream or milk with a little sugar and vanilla, makes the most divinely rich ice cream custard. You can also make hot custard sauces or baked custards, or a custard pie filling.

• Ice Cream Basics: Recipe for a Custard Base - Uses exactly 8 egg yolks! Maybe your signature dessert can be white cake with homemade custard ice cream?
• Recipe: Apple Custard Tart
• Rustic Pear Custard Pie

One other use for egg yolks is to cook them into our hot breakfast cereal for a little extra richness and protein. You can hold egg yolks in the fridge for a couple days, covered by a little water, and use them each morning in your hot cereal. See instructions for that here:

• Recipe: Enriched Cream of Wheat with Egg and Vanilla

Why are Egg yolks good for you?!

Recipes By Amount of Egg Yolks Needed

Rich Man's - pasta

Pan de Muertos - bread

Zabaglione - YUM! sauce over strawberries

Creme Brulee

Almond Chocolate Creme Brulee

Pots de Creme

Classic la Bourride - fish stew

Chocolate Mousse

Tiramisu

Classic Hollandaise Sauce

Aioli - sauce

Angel Food Cake - 12 yolks!

Homemade Mayonnaise

Aged eggnog

Want to save them?

Tips For Storing And Using Leftover Egg Yolks

Store Individually
Egg yolks need to be stabilized before freezing or the thawed product will be pasty and hard to mix. For best results store the yolks pre-measured according to future use. If the yolks will be used for sweet or dessert recipes, add 1 tablespoon of sugar or honey per pint of yolks. If the yolks will be used for savory recipes add 1 teaspoon of salt per pint of yolks. The stabilized yolks may be dropped, one egg yolk in each section of a ice cube tray and frozen. Remove the egg yolk cubes and store in a freezer style zip-lock bag.

Thawing Frozen Yolks
All the yolks to thaw in the refrigerator for about 8 to 10 hours.

Egg Sizes, Yields and Equivalents

Egg Sizes, Yields and Equivalents

In Place Of	Use	Or
4 large eggs	4 extra-large	5 medium
5 large eggs	4 extra-large	6 medium
6 large eggs	5 extra-large	7 medium

Or Try it in your hair for a dry, flaky scalp --

mix up the egg yolks with olive oil and honey into a paste...then apply to the scalp, wrap head with a hot damp towel, leave on for about 15 - 20 minutes... wash out thoroughly...
i did this once a week for about 3 weeks and no more flakes on my shoulders ever since. works better than scalp treatment shampoo i've ever tried and way cheaper too.

Or make Egg tempura paint!

Low Calorie Snacks

2011-07-06T12:33:00.000-07:00

Apple and Cheese
Nutrition Facts Per Serving: 150 calories, 1g protein, 15g carbohydrate, 8g fat (5g saturated), 3g fiber
INGREDIENTS
1 small apple

1 ounce Brie

Apple and Peanut Butter
1 medium apple, sliced, with 1 tablespoon peanut butter

Beer and Nuts
12-ounce light beer and 12 pistachios

Cereal and Yogurt

Nutrition Facts Per Serving:

147 calories, 13g protein, 28g carbohydrate, 1g fat (0.3g saturated), 5g fiber

INGREDIENTS

6

1/2 cup whole-grain cereal

ounces light vanilla yogurt

Cheese and Crackers
Nutrition Facts Per Serving: 148 calories, 9g protein, 18g carbohydrate, 5g fat (1g saturated), 3g fiber

Chips and Dip
2 tablespoons low-fat spicy bean dip and 18 baked tortilla chips

Chips and Guacamole
Nutrition Facts Per Serving: 152 calories, 3g protein, 17g carbohydrate, 9g fat (1g saturated), 4g fiber
INGREDIENTS
6 tortilla chips

1/6 avocado

3 tablespoons salsa

DIRECTIONS
Mash avocado with salsa. Enjoy with chips

Chocolate Pudding
1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top

Chocolate-Covered Soy Nuts
Nutrition Facts Per Serving: 1/4 cup chocolate-covered soy nuts: 140 calories, 5g protein, 15g carbohydrate, 8g fat (4g saturated), 1g fiber

Coffee and Cookies
Nutrition Facts Per Serving: 134 calories, 2g protein, 28g carbohydrate, 2g fat (0g saturated), 2g fiber
INGREDIENTS
2 whole-grain fig cookies

12 ounces coffee

1 teaspoon sugar

Crackers with Honey Soy-Nut Butter
4 whole-grain crackers with 1 tablespoon honey soy-nut butter

Hummus with Pita and Peas
3 tablespoons hummus; 1/2 whole-grain pita, cut into pieces; and 1/2 cup pea pods

Oatmeal and Berries
1 packet low-sugar oatmeal topped with a handful of berries

Oranges with Walnuts
4-ounce mandarin-orange cup topped with 2 tablespoons chopped walnuts

Pudding with Cherries
Nutrition Facts Per Serving: 141 calories, 3g protein, 34g carbohydrate, 0g fat (0g saturated), 1g fiber
INGREDIENTS
4   ounces low-fat vanilla pudding cup

1/2 cup frozen unsweetened cherries, thawed

Pumpernickel with Swiss Cheese
3 slices mini pumpernickel with 1 slice Swiss cheese

Red Grapes and Almonds
Nutrition Facts Per Serving: 148 calories, 4g protein, 18g carbohydrate, 8g fat (0g saturated), 2g fiber
INGREDIENTS
1 cup red grapes

11 almonds

Spiced Maple Yogurt
Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon

Strawberries and Cream
Nutrition Facts Per Serving:  153 calories, 3g protein, 28g carbohydrate, 5g fat (3g saturated), 7g fiber
INGREDIENTS
2 cups sliced strawberries

6 tablespoons whipped-cream topping

Strawberries with Chocolate Sauce
1 cup strawberries drizzled with 2 tablespoons chocolate syrup

Tomato Juice and Cheese
8-ounce V8 juice with 1 piece of string cheese

Stocking Your Food Pantry for Low-Fat Cooking

2011-07-01T11:48:00.000-07:00

Weight-loss as a concept can be quite confusing for some people. The basic formula of ingesting fewer calories than you take in is certainly a simplistic notion, easy enough for anyone to understand. But there is a lot more to it than that.
Because of the formula, as simple as it is, some individuals attempt to cut out far too many calories from their diet. They basically starve themselves and cannot sustain the miniscule meal portions. Then when they do start to eat regular meals again, their weight balloons past their previous starting point, and they end up assuming diets do not work.
Does any of this sound familiar to you? If it does and you are one of the many people who have failed to eat properly on a diet, then you already know that simply cutting back is not enough.
In order for your diet to work properly, you have to implement a lifestyle change. You actually have to eat food; you just have to eat better food, food that is all-natural, bereft of bad fats, high calorie counts and sugar, and food containing “good” carbohydrates (complex, harder to break down carbs).
For you to change completely, of course, you will need to purge your home of those bad foods and begin restocking your pantry shelves with healthyalternatives. In this article, we will talk about some of the healthy options you can put on your shelves.
Not only does this enable you to eat healthy, obviously, but by getting rid of the unhealthy options, you are also far more likely to stick to your diet and no longer crave those cookies and milkshakes.

Healthy Pantry Choices

Cooking Oils
Although it is a lot smarter to start baking, steaming, broiling, grilling and poaching food as opposed to pan or deep-frying it, you will still find that oils are needed in the kitchen, whether for salad dressings or to make sure your egg white omelet doesn’t stick. To that end, the idea isn’t to get rid of oils completely. We just want to start using healthier options.
Here are a few healthier oils you can begin stocking your pantry with.

Olive oil
Canola oil
Safflower oil
Nonstick cooking sprays
Grape-seed oil
Flavored oils (usually olive oil based)

Canned Fruits and Veggies
There’s a rule to great-tasting food that says fresh is always better. That’s true. We cannot deny that. But what we’re speaking about here is stocking your pantry. To that end, canned vegetables and canned fruits (“jarred” is also “canned” in cooking jargon) are fine options. They may not taste quite as good as their fresh cousins, but the nutrition is still packed in there.
Check out some of the canned options you can fill your pantry up with for a few dollars. (Just make sure any fruits are labeled as “natural” or at least packed in “light” syrup.)

Peas
Green beans
Lima beans
Carrots
Corn
Beets
Mushrooms
Peaches
Asparagus
Pineapple
Pears
Cherries
Greens (spinach, kale, turnips, etc)
Olives
Artichokes
Peppers
Pimentos
And much, much more

Canned Tomatoes
It may seem a bit strange to have one section devoted solely to the tomato, but this berry is perhaps the most versatile—and perhaps most confusing in terms of what it “is”—healthy food item in existence. Not only can you make a thousand and one sauces, but you’re also looking at sandwiches, salads, snacks, stews, and infinite other options with tomatoes.
Be sure to stock up on plenty of varieties as canned tomatoes actually beat out fresh 51 weeks of the year.

Whole
Peeled
Diced
Seeded
Pureed
Stewed
Soups
Crushed

Whole Wheat Pastas
As long as you’re trying to eat healthier, you might as well go the extra mile and stock up with whole wheat pasta options as opposed to regular pastas made of white flour. The difference: whole wheat options are “good” carbs, meaning that they take longer to break down and will disburse energy evenly and won’t end up directly on your waistline.
Some of your pasta options include:

Spaghetti
Linguine
Lasagna
Fettuccini
Penne
Ziti
Farfalle
And many more

Grains and Legumes
Now, if you’re a low-carb dieter, some of these pantry options might make the no-no list for you. But if your goal is to eat a healthier diet and to live a healthier lifestyle, grains are going to be an essential part of your dietary needs.
There is a wide range of legumes and grains you can stock up on, including but not limited to:

Black beans
Chickpeas
Kidney beans
Navy beans
Whole grain rice
Lentils
Couscous
Barley
Bulgur
Kamut
Quinoa

Breads and Cereals
Like we just touched on above, the idea for a healthy lifestyle is to eat healthy and not to avoid starchy foods. Just make sure that you’re purchasing whole grains and you’ll do just fine. For breads and cereals, these items will go stale quickly, so make sure that you’re not buying a lot. It’s just a good idea to always have a loaf or a roll around when you need a quick and healthy lunch.
Your options here are also vast and include:

Whole wheat breads
Rolls
Granola
Bagels
Healthy cereals
Oatmeal

Flavor Enhancers
One of the primary reasons that a lot of people cannot stick to eating healthy is that they find their food doesn’t taste that great. Let’s face the facts here: a boneless, skinless chicken breast isn’t as appetizing on its face as a double McDouble from your local fast-food joint. But with the right seasoning combinations, you can fix that in a hurry.
The number of herbs and spices you can purchase here are too numerous to name. Suffice it to say that the vast majority of seasonings—unless you’re purchasing sauces and marinades—are low-cal, low-fat and low-carb.

Garlic powder
Onion powder
Rosemary
Thyme
Basil
Oregano
Chili paste
Blended seasonings
Salt substitute
Hot sauce
On and on…

Stocks and Soups
Those pantry shelves usually look pretty bare unless you go heavy on the canned items. And one of the best-selling canned items out there is canned soup. Of course, you can always pick up some low-fat, low-sodium stock to make homemade soups, stews and sauces, and you definitely should. But the ready-made varieties are just fine as long as you’re purchasing the healthy kind.
When purchasing ready-made soups and other items, always look for:

Low-fat
Low-sodium
All-natural
No preservatives
No MSG

Dried Items
No matter who you are, the odds that the snack bug bites you every now and again are very high. Instead of turning to cookies, donuts and potato chips like you used to do, instead turn to an assortment of dried items to snack on. It is a much healthier alternative, and also a lot tastier. Most dried items are affordable and will last you through nuclear fallout.
Dried fruits you should stock up on include:

Cherries
Bananas
Apples
Cranberries
Raisins
Prunes
Blueberries
Figs
Dates

Nuts and Seeds
High in calories, high in fiber, high in good fats, low in carbohydrates – nuts and seeds are a healthy dieter’s dream. Not only do most of them taste great, but you can always find nuts and seeds for a low price, and they also keep very well in an air-tight container. A handful of nuts can satisfy even the strongest cravings. It’s a guilt-free way to snack.
Your options are certainly varied here and include:

Almonds
Pecans
Walnuts
Peanuts
Sunflower seeds
Pumpkin seeds
Sesame seeds
Poppy seeds
Flax seeds
Hazelnuts
Acorns

Canned Fish
One thing we learn on almost any diet is that eating fish in your diet is healthy. Packed full of Omega-3 fatty acids, eating fish is very heart healthy. However, some fish, like tuna, should be eaten in moderation, due to the low toxicity levels. Occasional fish won’t harm you, but it’s not a great idea to go on an all-fish diet.
Before we talk about what type of fish to buy, you should always avoid anything that’s packed in oil, has added sodium (artificially flavored fish should be out) or fish that comes in a kit with mayo and other junk.
You should buy:

Canned tuna
Sardines
Canned salmon

The healthy options you can stock up on are definitely vast. These are just a few items of a few hundred you can have in your pantry. Most of these items are affordable and they’re all healthy choices for you. Just make sure that you purge your current cabinets to make room for the new and improved choices.

Feeding Children 2-5 Years Old

2011-06-25T12:16:00.000-07:00

Children’s basic nutrition needs are very similar to those of other family members, although amounts of food needed differ because of age. Offer your child a variety of foods from the basic food groups:

* Breads, cereals, rice and pasta
* Vegetables
* Fruits
* Milk, yogurt and cheese
* Meats, poultry, fish, dry beans and peas, eggs, and nuts

It is important to offer a variety of foods within each food group. For example, in the fruit group, it is better to eat an orange, a half a grapefruit, and a kiwi over a three-day period rather than eating three oranges. Over time, young children will take in adequate nutrients when offered a wide variety of healthy foods.

Different nutrients are needed for different functions in the body. Protein is needed for growth. Most of the protein in the diet is supplied by milk, meat, fish, poultry, eggs, cheese and dry beans and peas. Calcium is needed for strong bones and teeth. Dietary calcium is primarily found in milk and milk products such as cheese and yogurt and to a lesser extent in leafy green vegetables. Iron is an important mineral that comes from meat, poultry, fish, eggs, green leafy vegetables and iron-fortified breads and cereals. Iron from cereal will be absorbed better when served with a food rich in vitamin C. Citrus fruits and their juices and dark green or yellow vegetables are good sources of vitamin Cand vitamin A.

Water is needed to regulate body functions in young children. As a percentage of body weight, children have more water in their bodies than adults. Children can become dehydrated more quickly than adults. Offer water to your young child several times during the day.

Fat is a necessary nutrient in a child’s diet. It helps to provide extra calories and needed nutrients for active and growing children. No fat restriction should be applied to children below the age of 2 because their fast growth requires a high percentage of calories from fat. The following pattern is recommended by the American Heart Association for children over the age of 2: Saturated fatty acids – less than 10 percent of total calories; total fat – an average of no more than 30 percent of total calories; dietary cholesterol – less than 300 milligrams per day. Each of these numbers refer to an average of nutrient intake over several days. You can help your child (2 and older) develop beneficial low-fat dietary habits by offering items such as reduced fat milk, non-fat yogurt and lean meats.

Sugary foods provide few nutrients and should be limited. Chewy, sticky, sugary foods may promote tooth decay if left on the teeth. Children should be taught to properly brush their teeth daily to help reduce tooth decay.

Tips on how to make mealtimes pleasant experiences for your young child - Nutrition Guides

2011-06-23T12:44:00.000-07:00

1. Involve your children in meal preparation. By allowing your preschooler to take part in meal preparation, you may help increase your child’s interest in a new or unfamiliar food.

2. Include at least one of your child’s preferred foods. Offer a choice of foods. The meal should have at least one food that you know the child will select and eat.

3. Offer foods with a variety of colors and textures. This will create interest and increase the number of foods your child will accept.

4. Use child-size food portions. One way to consider portion sizes is to have one tablespoon of each type of food for each year of the child’s age.

5. Play it safe with foods that cause choking. Round cuts of hot dogs, cherries, grapes, carrot chunks, tortilla chips, peanut butter, or nuts may cause a child to choke. Simply cut hot dogs into four pieces lengthwise; cook and mash carrots; cut grapes and cherries into fourths. Don’t serve peanut butter by the spoonfuls, combine it with other food items such as jelly or diced canned peaches to improve consistency. Nuts and chips should be cut finely or crushed.

6. Expect and tolerate child-like table manners. Let a child be a child. Show children your own good table manners. Children are always learning from your examples.

7. A comfortable eating environment is important at mealtime. Select chairs, tables, dishes and silverware suitable in structure and size for the preschooler.

Providing a routine such as washing hands and talking about how the foods offered during the meal fit into the food guide pyramid help a child get ready to eat. Do not expect a young child to sit still at meals; yet some reduction in activity is desirable. A child may be excused from the table if finished or disinterested in eating.

8. Serve meals and snacks on a consistent schedule. Try to schedule meals before your child becomes overly hungry, tired or irritable. Most children require planned nutritious snacks to safeguard an adequate intake of nutrients and calories.

9. Offer a variety of healthy foods and children will eat what they need. Remain calm if your child leaves a portion of an entire meal untouched.

10. Mealtime is a good family time and a time to teach nutrition by example.

11. Good eating habits that preschoolers learn from their parents and caregivers can develop into lifelong patterns.

Triple ByPass Recipe (YUCK)

2011-06-22T23:30:00.000-07:00

Omg... Ew... Guess it's a man thing!

Serves 6
Ingredients:
1 1/2 pounds ground beef
1 egg, beaten
1/2 cup chopped onion
salt and pepper to taste
1 tablespoon red pepper flakes, or to taste
6 hot dogs
1 pound sliced bacon
toothpicks
2 cups barbecue sauce, your choice
6 hoagie rolls, split lengthwise

Directions
Preheat an outdoor grill for medium heat. Pour barbeque sauce into a square baking dish, and set aside.
In a medium bowl, stir together the ground beef, egg, onion, salt, pepper, and red pepper flakes using your hands. Pack enough meat around each hot dog to completely cover it, but not too thick. Wrap 2 slices of bacon around each beef covered hot dog, and secure with toothpicks.
Lightly oil the grilling surface, and place the bacon-wrapped hamburger covered hot dogs on the grill. Cook for about 10 minutes, turning occasionally - but carefully, until the beef is cooked through and bacon is nicely browned. Remove from the grill, and roll in the dish of barbeque sauce to coat. Remove toothpicks, and serve on hoagie rolls.

Best part? Only 998 calories a serving! Haha! Remember it is 6 servings!

Being Poor Doesn’t Mean You Have to Eat Cheap Foods

2011-06-21T12:02:00.000-07:00

Most of us are feeling the sting of higher food prices at the grocery stores today. Prices have risen on produce, meats and almost every other item – except, of course, for that junk food. You can still find that on the cheap in almost any location.

The average family of four paid around $160 per week at the grocery store last year. This year, that’s up to around $200. And for families who eat all their meals in house, cooking with all-natural, organic ingredients, that bill may realistically be closer to $300 every week – around $15,000 a year on food alone!

It’s no wonder that many people cannot afford to eat healthy anymore. In fact, many families out there are eating far less than they used to.

In this article, we will go over a few handy tips you can use to eat like a king on a peasant’s budget. If you’re willing to put in a little time and effort to cook the healthy meals, then you can eat well every night without spending too much at the store.

Tips on Eating Healthy and Plentiful on a Budget

Bargain Hunting
Check for value packs of food at the grocery store. You will find larger packs of chicken, beef and pork that are a lot less expensive than smaller, butcher-tailored packs. For example: Whole chickens are usually around $1 per pound, whereas cut-up, prepped chicken can be around $4 or more per pound! That’s just outrageous.

Do your shopping in bulk whenever possible and never be afraid to practice your butchery skills at home. If you can find a whole pork loin for around $2/lb on sale, you can slice and store this yourself and have a dinner item for half a dozen different meals without spending a lot of money. The same principle applies for any bulk meat item.

One-Pot Meals
Having mac-n-cheese or mashed potatoes on the side with your meals every night can run your grocery bill up and it isn’t very healthy. You do not need a four-course meal if three of those courses aren’t really that good for you to begin with. You’re draining your wallet and receiving bad nutrition all in one meal. Instead of worrying about fancy sides, try some one-pot meals and eat bread or crackers on the site.

Some of the one-pot meals you can fix at home and save a lot of money on include:

Soups
Stews
Gumbo
Jambalaya
Chili
Beans
Chowders
Arroz con Pollo
Sloppy Joes
And an endless variety of rice and chicken dishes

Shop Locally
Those mega-marts are always charging more than local markets. Stopping by the flea market or the roadside farmers’ stands will help you save a lot of money on locally grown fruits and vegetables. You can pick up carrots, onions, cabbage, cucumbers, cantaloupes, watermelon, and plenty of other fruits and veggies. Getting in good with your local farmer will also turn you on to some deals. They’re looking to sell what they grow; they’re not businesspeople worried about tremendous profit. Most are more than happy to throw in something extra for repeat customers.

Change Cooking Methods
Using oils to cook your meals is not only unhealthy but it can also be quite expensive. The price of crude oil isn’t all that’s on the rise; vegetable oil, olive oil and other oils are also going up. By steaming, baking or grilling your foods, you can cut down on your oil consumption. It’s only a little off every week, but that’s money you can spend elsewhere to bulk up your pantry.

Explore the Freezer Aisle
Fresh produce is quite expensive, as you may have noticed. But down that long frozen food aisle, you can find an endless variety of frozen veggies that are available for a lot less money than their fresh counterparts. You could also shop for canned veggies, but the pasteurization process used for canning veggies pretty much kills the flavor and even some of the nutrition. Your frozen veggies can be used as a quick, healthy side dish or as a complement to your soups and stews.
Overall, there are many things you can do in order to save money. The most important part is that you take your time and actually plan a store trip. If you fly by the seat of your pants and just shop for what’s on sale, you will probably end up with few healthy choices and a cart full of junk food.

NEW

2011-06-18T11:06:00.001-07:00

I WILL BE USING THIS FOR HEALTHY RECIPES, CHECK BACK SOON!

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Healthy Pantry Choices

Feeding Children 2-5 Years Old

Tips on how to make mealtimes pleasant experiences for your young child - Nutrition Guides

Triple ByPass Recipe (YUCK)

Being Poor Doesn’t Mean You Have to Eat Cheap Foods

Tips on Eating Healthy and Plentiful on a Budget

NEW

Hummus with Pita and Peas

Oatmeal and Berries