Kale #4 Food Trend by TIME Magazine in 2012

Wow! So excited to see kale, the green leafy vegetable mostly under the radar, in TIME Magazines top food trends of 2012.  In our opinion, it was the top food trend of 2012 especially because kale is a nutritional powerhouse.  Here are the powerhouse stats for 1 cup:

• 36 calories
• 5 grams of fiber
• vitamins & minerals include: calcium, vitamin B6, magnesium, vitamin A, vitamin C, vitamin K, copper, potassium, iron, manganese, & phosphorus.
• includes antioxidants, carotenoids and flavenoids, associated with many anti-cancer health benefits
• rich in lutein and zeaxanthin compounds good for eye health

To add this nutritious vegetable to your menu, check HERE for recipes that include kale and HERE the popular "Baked Kale Chips" recipe.


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Health One Meal Replacement Cookie Recipes

Who said losing weight had to be with boring food?  The Health One Meal Replacement allows variety and flexibility to make whatever you desire...even COOKIES (and lots of other food recipes) not just shakes!  With quick and simple swaps you can use the same recipe structure and create dozens of cookie (and other) recipes for your enjoyment.  Some ideas include America's favorite chocolate chip,  oatmeal raisin, chocolate peanut butter, molasses, almond, orange-cranberry to name a few.  See the picture for actual recipes to help you get started! Thanks Janet T. from Indianapolis, IN for sharing your favorite cookie recipe swaps. 

 

 

10 Ways to Spice Up a Party with Fruits & Veggies

Fruits & Veggies More Matters (FVMM) is a National Campaign to encourage Americans to include more fruits and vegetables in their meal plans.  Regarding the Holidays, here are 10 ways that FVMM suggests spicing your party up with fruits & vegetables!

10. A Healthy Dessert
9.  Meat Substituitions
8.  Fruity Condiments
7.  Healthy Appetizers
6.  Be Prepared for Guests
5. Create a New Tradition
4.  Add Some Sparkle
3.  Healthy Snacks & Gifts
2.  Trays of Crudites
1.  Decorate & Enjoy

For more details on each tip, visit the Fruits & Veggies More Matters Website via this link!

 

Fast Food {Grocery Store Style}

On-the-go and need some fast food?  Why not stop at the local grocery store instead of a fast food establishment?  Make a quick trip in and out spend the same or less & get great nutritious food to eat.  Need some examples for a quick visual....? Think about single serving things that you can buy and eat easily while in the car or out and about. 

Here are some ideas:

1. Single cup yogurts
2. A piece of fruit-remember you can buy 1 banana or 1 apple if you would like to, the bags are just there if you are shopping for the entire week!
3. A pack of no sugar added or "in it's own juice" fruit cup or applesauce.  These won't go bad if not refrigerated!
4.  On-the-go tuna salad packages-open and make, but don't add all the mayo and relish & that will save you a few calories
5. Buy a few slices of deli meat and a slice of low-fat cheese and have a meat/cheese roll up.  Who said you had to buy a full pound of meat?
6.  Single serving carrot & celery packs with dip-found in the produce section-while they may be more expensive than a giant bag of carrots or a whole celery stalk you are paying for convenience.
7. Of course, pre-prepared Health One Meal Replacements are great too!

Now that you have a few ideas, there is no excuse for stopping at that fast food establishment! Don't let it ruin you meal plan.

The Other Green Fruit: Avocados

Avocados are fruits with tons of flavor and richness to add to sandwiches, salads, or dips like guacamole.  They are a great source of monounsaturated fats that have been proven to reduce the risk of heart disease.  They contain other nutritional components like thiamine, riboflavin, beta carotene, and vitamin C.  Avocados have the highest content of the carotenoid lutein, which is important for eye health.

For tips on selecting and storing avocados, check out this YouTube video.  To learn more about the two main types of avocados, Hass & Fuerte, click here. How do you like your avocados?

Snacking=25% of Calories Consumed in Americans

Dr. Richard Mattes of Purdue University has long been researching food and nutrition.  His research on snacking has found that Americans have implemented a "4th Meal" making up over 500 calories extra each day.  Half of those snacking calories are coming from sugary beverages such as soda, juice, or energy drinks.  To make sure you are snacking on the right stuff, Nancy Auestad, Ph.D., of the Dairy Research Institute recommends Americans eating "good tasting snacks that provide dietary fiber, vitamin D, calcium and potassium can help consumers meet recommended intakes."

For all the details and the full article CLICK HERE.

        

All About Greek Yogurt

Lately, Greek yogurt has been getting a lot of attention so we wanted to break down the information and share why it has been in the lime light of health, nutrition, and dieting.  First of all, there are many brands out there providing options in the Greek yogurt realm of the grocery store including: Chobani, Fage, Oikos, Athenos which all have predominately Greek products (all brands are not listed) and other brands like Yoplait and Dannon (all brands that have Greek lines are not listed) that have introduced a Greek yogurt line in their overall line of yogurts. 

Traditional and Greek style yogurts both have a straining component to the process of production, but when making Greek yogurt additional straining occurs.  The straining process removes water or whey from the yogurt and this is what gives the yogurt a thick, creamy and dense consistency. 

The process of production gives way to the nutritional components and benefits to Greek style yogurt.  It depends on what your goals are for your diet as to whether Greek yogurt is 'better' for you or not.    Because more water is removed in the Greek style yogurts; they are more calorically dense, have a lower amount of calcium (some is lost in the additional straining of the whey), the protein content is higher, and they are lower in carbohydrates per ounce of yogurt when compared to traditional yogurts.  Some brands boast up to 23 grams of protein per 8 ounce container!

Greek style yogurts are gluten free, and are also free of corn, nuts, and soy which are common allergies.  They are vegetarian and a good substitute for many food items.

Using Greek style yogurts as a substitute for mayonnaise, sour cream, cream cheese, or salad dressings can boost nutritional value while trimming unnecessary calories in dips, dressings, and spreads. 

The Food Network did a taste test on Greek yogurts-you can read HERE for more information on the scores and how the different brands lined up.  Recipes and additional resources can be found on any of the Greek style yogurt products web pages. Do you enjoy Greek yogurt? If so, what kind and how do you eat it?

       

Snacks for Weight Loss Success

Are you trying to lose weight, but you need snack ideas that won't counter act your snacks?  Most people don't only eat 3 times per day. It's more like a 2-3 meals and snacks in between to satisfy the appetite all day long. So, because this is 2-3 or more times per day it becomes important to choose healthy options to keep calories low while also holding you over to the next meal or snack. 

Here are some tips:

First, Always keep 3 kinds of snacks: fruit basket, cupboard, and refrigerator for convenience. 

The fruit basket should have any fruit you can imagine such as apples, oranges, grapes, pears, berries, etc.  Keep almonds, 100% whole grain English muffins, walnuts, dried fruit, popcorn, 100% whole wheat crackers and sunflower seeds in the cupboard. And, have on hand low-fat cheese, cottage cheese, salsa, low-fat yogurt, carrots, celery, hummus, low-fat deli meats, hard boiled egg white, low-fat milk. 

Second, choose from at least 2 of the 3 groups from above. This will ensure a variety of foods are eaten and that nutritional needs are being met. 

Finally, aim to keep snacks between 200-250 calories so that you can  have them frequently, if you choose, while still staying below your daily calorie allowance!

If you are always on-the-go, be sure to have your snacks divided up into 200-250 calorie amounts in baggies ready to grab as you run out the door.  If you don't have healthy options with you, the chances of eating something nutritious is slim to none.  Pack a cooler for snacks that need to be kept cool.  The extra 5 minutes spent planning and packing will help you shave off many

Some snack ideas for weight loss include:

-string cheese and an apple

-100% whole wheat crackers and hummus

-carrots with low-fat or light ranch dip and a hard boiled egg

-an ounce of almonds and 4 ounces of non-fat milk

-fresh fruit and low-fat yogurt

Be creative and come up with your own combinations that fit your taste buds. This way you will be satisfied with what you are craving!

      

Lose 1 Pound Per Week

If there are 3500 calories in a pound, then we'd lose one pound per week by cutting 500 calories per day .  This might sound easier than it is, but go to THIS WEBSITE for some real-life tips from Fitbie to help you come up with a strategy that works for you. It includes tips for breakfast, lunch, snacks, week-ends, even TV time!  Picking just one tip for the day could lead to a healthier you.

Have a well week,

One Minute Healthy Snack Ideas

Need healthy snack ideas that don't take all day to make? Do you know how to make sure your snacks can hold you over in between meals and help provide the nutrition you need each day?

One thing to remember is having at least 3 food groups in each snack: fruits/vegetables (for added nutrition), whole grains (to help incorporate more fiber), and protein (to hold you over until your next meal).

One idea included, in this short video from WebMD, is sliced apples, a low-fat cheese stick, and whole grain crackers. For more snack ideas view this video!