Category: Healthy Life Tips
There have been so many healthy developments at fast-food restaurants, it can be hard to keep track of ’em all! I’m making it easy with this list of new additions that make it worth hitting the drive-thru…
Chick-fil-A’s Superfood Side with Kale
Just 140 calories for this blend of broccolini, kale, dried cherries, roasted nuts, and maple vinaigrette. Ummm… Yummm! This actually replaced the extra-fatty coleslaw on the menu. (No word on how the coleslaw-loving regulars feel about this switcheroo.) And the latest from Chick-fil-A? The chain is test-marketing gluten-free buns. Nice!
McDonald’s Breakfast Bowls (Southern California Only)
Mickey D’s is currently testing out two b-fast bowls. One is made with eggs, chorizo, cheese, and hash browns; skip it. But check out the egg white & turkey sausage bowl: It features spinach, kale, Parmesan cheese, and a slim 250-calorie price tag. Here’s hoping this baby goes nationwide soon. In the meantime, let’s all enjoy an Egg White Delight McMuffin (250 calories).
Chipotle’s Getting Into the Burger Game
The company behind the mix-n-match Mexican chain is looking to enter the burger market. The brand recently filed a trademark application for the name “Better Burger,” which gives a pretty good idea as to what angle they’re working — and I’m all for it. Plus, if they offer a nutritional calculator as helpful as the one on the Chipotle website, that’ll be a huge bonus!
Taco Bell Revamps Dollar Menu: Now Featuring Breakfast!
Fast-food breakfast and dollar menus are both places where you need to beware of fat traps. But Taco Bell actually has a few solid Dollar Cravings b-fast items! The Mini Skillet Bowl has just 180 calories; You get egg, potatoes, cheese, and pico de gallo. Think of it as an on-the-go version of my egg-mug recipes! And the Breakfast Grilled Taco isn’t a bad choice, either – order it without cheese, and it clocks in at 210 calories.
The cabbage soup diet is generally considered a fad diet. As the name suggests, the diet requires that you eat large amounts of cabbage soup for a week. During that time, you can also eat certain fruits and vegetables, beef, chicken and brown rice, according to a set schedule.
Proponents of the cabbage soup diet say it’s a good way to quickly lose a few pounds. You may lose weight on the diet because it drastically limits calories. But it may not be fat that you’re losing. It might be water weight or even lean tissue, since it’s hard to burn that many fat calories in such a short period.
Because the cabbage soup diet is low in complex carbohydrates, protein, vitamins and minerals, you shouldn’t stay on it for more than a week at a time.
The cabbage soup diet has other disadvantages. Depending on the recipe for cabbage soup, the diet can be high in sodium. The large amounts of cabbage also can make you more prone to flatulence. Because you’re not getting proper nutrition, you may feel weak or tired while on the diet. And once you stop the diet, it’s easy to regain any weight that you lost.
Fad diets like this one may be tempting, but keep in mind that long-term weight loss depends on making lasting healthy changes in your eating and exercise habits.
Alcohol use can be a slippery slope. Moderate drinking can offer some health benefits. But heavy drinking can have serious consequences.
It sounds like a mixed message: Drinking alcohol may offer some health benefits, especially for your heart. On the other hand, alcohol may increase your risk of health problems and damage your heart.
So which is it? When it comes to drinking alcohol, the key is doing so only in moderation. Certainly, you don’t have to drink any alcohol, and if you currently don’t drink, don’t start drinking for the possible health benefits. In some cases, it’s safest to avoid alcohol entirely — the possible benefits don’t outweigh the risks. Here’s a closer look at the connection between alcohol and your health.
Health benefits of moderate alcohol use
Moderate alcohol consumption may provide some health benefits. It may:
— Reduce your risk of developing and dying from heart disease
— Possibly reduce your risk of ischemic stroke (when the arteries to your brain become narrowed or blocked, causing severely reduced blood flow)
— Possibly reduce your risk of diabetes
Even so, the evidence about the possible health benefits of alcohol isn’t certain, and alcohol may not benefit everyone who drinks.
Guidelines for moderate alcohol use
If you choose to drink alcohol, do so only in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.
Examples of one drink include:
Beer: 12 fluid ounces (355 milliliters)
Wine: 5 fluid ounces (148 milliliters)
Distilled spirits (80 proof): 1.5 fluid ounces (44 milliliters)
Moderate alcohol use may be of most benefit if you’re an older adult or if you have existing risk factors for heart disease. If you’re a middle-aged or younger adult, some evidence shows that even moderate alcohol use may cause more harm than good. You can take other steps to benefit your cardiovascular health besides drinking — eating a healthy diet and exercising, for example.
Myth: Energy drinks have “high” or “dangerous” amounts of caffeine.
Fact: The vast majority of energy drinks consumed in the United States – including Monster, Red Bull, Rockstar, AMP, Full Throttle and NOS – have similar or lower levels of caffeine than home-brewed coffee which many Americans enjoy on a daily basis. And many contain about half the caffeine of a similarly-sized coffeehouse coffee. A 16 fluid ounce energy drink typically contains between 160 and 240 milligrams of caffeine, while the same size coffeehouse coffee contains around 300 to 330 milligrams. Moreover, caffeine has been safely consumed around the world for hundreds of years.
Myth: With the recent growth of the energy drink category, Americans are getting dangerous amounts of caffeine in their diet.
Fact: The FDA commissioned an in-depth analysis of caffeine consumption among the U.S. population in 2009, which was then updated in 2010. This report concludes that, despite the growth of energy drinks in the marketplace, the average amount of caffeine consumed by the adult U.S. population remains consistent with past FDA estimates – at approximately 300 milligrams of caffeine daily.
The report also found that coffee and tea remain the primary source of caffeine in the American diet. Furthermore, that same report indicated that teens and young adults ages 14 to 21 years consume, on average, approximately one-third the amount of caffeine as people over 21 – about 100 milligrams per day – and that most of their caffeine consumption is from beverages other than energy drinks.
Myth: Energy drinks aren’t regulated.
Fact: Energy drinks, their ingredients and labeling are regulated by the U.S. Food and Drug Administration (FDA)— even those that are labeled as a dietary supplement using a Supplement Facts panel, instead of a conventional food using a Nutrition Facts panel. And, as with most consumer products, energy drink advertising is subject to oversight from the U.S. Federal Trade Commission (FTC).
Myth: Youth are major consumers of energy drinks.
Fact: A report on caffeine consumption among the U.S. population commissioned by FDA in 2009, and then updated in 2010 and again in 2012, indicated that teens and young adults ages 14 to 21 years consume, on average, approximately one-third the amount of caffeine as people over 21 – about 100 milligrams per day – and that most of their caffeine consumption is from beverages other than energy drinks (Somogyi 2012). Importantly, the 2012 report also showed that the average amount of caffeine consumed has remained constant.
Myth: There’s no way for a consumer to know how much caffeine is in an energy drink.
Fact: There are several ways to find out exactly how much caffeine is in an energy drink. Most mainstream energy drinks voluntarily list the total amount of caffeine from all sources right on the label. In addition, this information is readily available on company or product websites, as well as through their toll-free numbers.
Myth: Taurine is a stimulant.
Fact: Taurine is an amino acid that is naturally found in the human body, as well as in common food items such as seafood, scallops and poultry. Because taurine exists naturally in breast milk, it also is used as an additive in infant formula, one of the most researched products sold.
Myth: Guarana is a dangerous drug.
Fact: Guarana, another ingredient found in some energy drinks, is a nut-like seed from plants native to South America and is a natural source of caffeine. Guarana contributes caffeine to beverages – just as coffee, tea, cocoa, yerba mate or other natural sources of caffeine do.
Myth: Energy drinks are a new product about which too little is known.
Fact: Energy drinks have been enjoyed safely by millions of people around the world for more than 25 years, and in the United States for more than 15 years.
Myth: Energy drink companies target children.
Fact: Energy drinks are not intended for children. The leading energy drink makers have voluntarily pledged not to market these products to children or sell them in K-12 schools. In addition, these companies voluntarily display an advisory statement on energy drink packaging, stating that the product is not intended (or recommended) for children, pregnant or nursing women, and persons sensitive to caffeine.
Myth: Because of the caffeine content, combining energy drinks with alcohol is more dangerous than consuming alcohol alone.
Fact: The United Kingdom’s Committee on Toxicology (COT), an independent committee of experts that provides advice to agencies such as the Food Standards Agency (FSA), was asked by FSA to conduct an in-depth review of alcohol and caffeine. In December 2012, COT published a report which concluded that “the current balance of evidence does not support a harmful toxicological or behavioral interaction between caffeine and alcohol.” Nevertheless, leading energy drink makers have voluntarily pledged not to make claims that consuming alcohol with energy drinks counteracts the effects of alcohol.
Myth: Energy drinks are driving an increase in emergency room visits.
Fact: Although a recent government report showed that of the more than 136.1 million visits made to emergency room facilities, 20,783 involved energy drinks – either as the alleged reason or a contributing factor for the visit – in fact, as the FDA itself acknowledged, no conclusion about causation can be drawn from these reports.
This statistic is of concern as our industry is committed, first and foremost, to the safety and integrity of its beverages. Unfortunately, it is difficult to draw hard conclusions about the role of energy drinks in these hospital visits because the report did not provide information on the general health of the people involved or other circumstances which may have contributed to their hospital visit.
Nonetheless, our industry takes this information seriously and will continue to safeguard consumers through voluntary steps such as listing caffeine content on our product labels and displaying an advisory statement reminding consumers that energy drinks are not intended for children or recommended for pregnant or nursing women or other people sensitive to caffeine.
Caffeine is a safe ingredient. In fact, caffeine is safely consumed every day, in a wide variety of foods and beverages. It has been consumed by BILLIONS of people around the world – and has been for HUNDREDS of years.
Most energy drinks contain significantly less caffeine than a similarly-sized coffeehouse coffee. In fact, many contain about half. A 16 fluid ounce energy drink typically contains between 160 and 240 milligrams of caffeine, while the same size coffeehouse coffee contains around 300 to 330 milligrams.
Energy drink products first appeared in Europe and Asia in the 1970s, and became available in the United States in the late 1990s.
While energy drinks are a growing category they remain a niche product accounting for just under 2 percent of the total U.S. non-alcoholic beverages market (Beverage Marketing Corporation)
A report on caffeine consumption among the U.S. population commissioned by FDA in 2009, and then updated in 2010 and again in 2012, indicated that teens and young adults ages 14 to 21 years consume, on average, approximately one-third the amount of caffeine as people over 21 – about 100 milligrams per day – and that most of their caffeine consumption is from beverages other than energy drinks. Importantly, the 2012 report also showed that the average amount of caffeine consumed has remained constant.
Energy drinks, their ingredients and labeling are regulated by the U.S. Food and Drug Administration (FDA) and, as with most consumer products, their advertising is subject to oversight by the U.S. Federal Trade Commission (FTC).
Many of the common ingredients found in energy drinks occur naturally in other foods that we enjoy regularly such as seafood, poultry and grains, as well as plants.
Taurine, a common ingredient in energy drinks, is an amino acid that is naturally found in the human body, as well as in food items such as seafood, scallops and poultry. Because taurine exists naturally in breast milk, it is also used as an additive in infant formula, one of the most researched products sold.
Guarana, another ingredient found in some energy drinks, is a nut-like seed from plants native to South America and is a natural source of caffeine.
Leading energy drink makers voluntarily:
display total caffeine amounts – from all sources – on their packages;
display an advisory statement on their packages indicating that the product is not intended (or recommended) for children, pregnant or nursing women, or persons sensitive to caffeine; and
do not market energy drinks to children or sell or market them in K-12 schools.
These labeling and marketing guidelines, among others, are included in the American Beverage Association’s Guidance for the Responsible Labeling and Marketing of Energy Drinks.
For most healthy people, a high-protein diet generally isn’t harmful, particularly when followed for a short time. Such diets may help with weight loss by making you feel fuller.
However, the risks of using a high-protein diet with carbohydrate restriction for the long term are still being studied. Several health problems may result if a high-protein diet is followed for an extended time:
— Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fiber, which can cause problems such as bad breath, headache and constipation.
— Some high-protein diets include foods such as red meat and full-fat dairy products, which may increase your risk of heart disease.
— A high-protein diet may worsen kidney function in people with kidney disease because your body may have trouble eliminating all the waste products of protein metabolism.
If you want to follow a high-protein diet, choose your protein wisely. Good choices include soy protein, beans, nuts, fish, skinless poultry, lean beef, pork and low-fat dairy products. Avoid processed meats.
The quality of the carbohydrates (carbs) you eat is important too. Cut processed carbs from your diet, and choose carbs that are high in fiber and nutrient-dense, such as whole grains and vegetables and fruit.
It’s always a good idea to talk with your doctor before starting a weight-loss diet. And that’s especially important in this case if you have kidney disease, diabetes or other chronic health condition.
Finally, keep in mind that weight loss may be temporary, especially if you return to your previous way of eating. The best eating plan is one that you can stick to long-term.
Could a low-carb diet give you an edge in losing weight? Help you keep weight off permanently? Here’s what you need to know about the low-carb diet.
A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.
A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome.
Why you might follow a low-carb diet
You might choose to follow a low-carb diet because you:
Want a diet that restricts certain carbs to help you lose weight
Want to change your overall eating habits
Enjoy the types and amounts of foods featured in low-carb diets
Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions, such as diabetes or heart disease.
As the name says, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and beverages.
Many carbohydrates occur naturally in plant-based foods, such as grains. In natural form, carbohydrates can be thought of as complex and fibrous such as the carbohydrates found in whole grains and legumes, or they can be less complex such as those found in milk and fruit. Common sources of naturally occurring carbohydrates include:
Legumes (beans, lentils, peas)
Food manufacturers also add refined carbohydrates to processed foods in the form of flour or sugar. These are generally known as simple carbohydrates. Examples of foods that contain simple carbohydrates are white breads and pasta, cookies, cake, candy, and sugar-sweetened sodas and drinks.
Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They’re then absorbed into your bloodstream, where they’re known as blood sugar (glucose). Fiber-containing carbohydrates resist digestion, and although they have less effect on blood sugar, complex carbohydrates provide bulk and serve other body functions beyond fuel.
Rising levels of blood sugar trigger the body to release insulin. Insulin helps glucose enter your body’s cells. Some glucose is used by your body for energy, fueling all of your activities, whether it’s going for a jog or simply breathing. Extra glucose is usually stored in your liver, muscles and other cells for later use or is converted to fat.
The idea behind the low-carb diet is that decreasing carbs lower insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.
Typical foods for a low-carb diet
In general, a low-carb diet focuses on proteins, including meat, poultry, fish and eggs, and some nonstarchy vegetables. A low-carb diet generally excludes or limits most grains, legumes, fruits, breads, sweets, pastas and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables and whole grains.
A daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 240 to 520 calories.
Some low-carb diets greatly restrict carbs during the initial phase of the diet and then gradually increase the number of allowed carbs. Very low-carb diets restrict carbohydrates to 60 grams or less a day.
In contrast, the Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories a day, you would need to eat between 900 and 1,300 calories a day from carbohydrates or between 225 and 325 grams of carbohydrates a day.
Today, let’s learn to do the impossible. Contrary to popular belief, it is possible to lead a healthy lifestyle while in college. You can even get a head start on this process by creating this healthy lifestyle now, before you move.
Firstly you have to reach your full potential! By taking care of your body, you will feel better and be more apt to get other things done. Here are a few pointers to jump-start the healthy living college lifestyle.
This seems basic and elementary. Clearly, everybody knows that water is essential to the body. What I’m saying is to switch out one of those Dr. Pepper’s (AKA sweet nectar from Heaven) for a bottle of water every now and then. The sugary drinks that we all enjoy will inevitably result in sugar crashes, making it harder to focus on your assignments. Also, dehydration can cause a number of problems that will get in the way of your academics. Keep your body cleansed, hydrated and refreshed with something as simple as drinking those 64 oz. per day.
2. Scope out your options and choose wisely.
Most campus cafeterias have a large variety of food for each meal, and they also offer ways to access the nutritional information of the food they are serving. Be mindful of the choices you make every day. I’m not saying don’t ever indulge in that delicious piece of chocolate cake, but living a healthy lifestyle is literally at your fingertips. Don’t take it for granted! Instead of heading straight for the pizza bar every day, check out your school’s salad bar or produce section. You will be surprised at how much better you can feel by eating well!
3. Realize that 30 minute workouts are possible.
This is an easy step that is often skipped because of the classic “lack of time” excuse. Give up one episode of KUWTK to hit the gym, and you will be amazed at what 30 minutes of exercise can do. A half hour of activity can be effective in more ways that most realize.
Not only will you gain more energy, but you will also be refreshing your mind. A study break filled with productive physical activity can recharge your mind and help you regain focus when it’s time to get back to work. You don’t have time to make it to the gym? Not a problem! There are tons of workouts available online that you can do at home.
Start living the healthy lifestyle now and you won’t regret it. Carrying these healthy habits into your college life will help you feel better and perform better. Get up and get going! You’ve got this!
One woman went from 330 pounds to 147 in two years after discovering a free service on the Web.
Amber Schalansky had struggled with her weight since she was 10 years old. “Over the years, I tried every program you can think of,” says the 33-year-old from Sacramento, CA. “It usually involved paying for food or a plan, but nothing worked long-term.”
Amber was discouraged by the money she’d spent on programs until her mother told her about a website called Spark People where, for free, she found a supportive community plus food and exercise tracking tools. “Stress is a big trigger for me, so if I wanted to dive into a bag of chips, I went online to SparkPeople and someone talked me out of it,” says Amber, who went from 330 pounds to 147 in two years. “My life’s completely changed.”
Anyone who’s tried to lose weight can tell you it’s no piece of cake, which is why so many dieters turn to structured programs. But effective plans don’t have to be pricey. Try one of these low- to no-cost approaches to losing weight, all of which provide the tools, resources and support you need.
This new-to-the-scene snack food features all the buzzwords that make it sound like the ultimate healthy snack: It’s a superfood! And gluten-free! There’s protein and fiber! The problem: They’re basically corn chips with a little quinoa thrown in, says Kelly Schmidt, a nutritionist and blogger at Paleo Infused Nutrition.
And the quinoa itself has been so highly processed that it’s lost the nutritional boost that made it healthy in the first place. Need proof? Just compare the stats of one cup of cooked quinoa (8g protein, 5g fiber) to one serving of quinoa chips (1g protein, less than 1g fiber)—and then listen to your stomach make noise because it’s still going to be hungry.
Nutritionists always say popcorn is a healthy snack, and it is, so long as it’s made right. “The microwaveable kind has cancer-causing chemicals in them,” explains Palanisamy. One is called PFOA, which the EPA says is likely a cancerous carcinogen that’s found in the plastic of the bag. The other is in the butter flavor, and it’s known as diactyl, an organic compound that’s been linked with breathing issues and lung disease, thus making “popcorn lung” a real—and serious—health concern.
Fat-Free Cheese or Greek Yogurt
The obsession with low- and no-fat products we had in the ’90s still lingers, but reaching for them isn’t better than grabbing the full-fat kind. Researchers found that people who ate full-fat dairy tend to have lower body weight, less weight gain, and a lower risk of obesity compared to those who continued the fad.
They think it’s likely because when you remove fat from dairy, you also strip away beneficial fatty acids that can help you feel full, so you end up eating more in the long run. Plus, a lot of people opt for flavored yogurt, which has tons of sugar that, once again, put your blood sugar on a crazy roller coaster ride.
These salty bites may sound like a smart snack since they’re lower in fat and calories than potato chips, but they actually won’t do your waistline any favors. “They don’t contain any nutrients,” says Palanisamy. “They’re basically all carbs and loaded with sodium,” so they’ll put your blood sugar on a roller coaster ride, spiking your levels sky-high only to make you hungry as soon as it drops back down.
Chips made with sweet potato, beets, or parsnip—those ought to be healthy, what with vegetables being the primary ingredient and all. But Palanisamy says they’re pretty high in fat—around 9g per serving—and it’s not the good kind. The oils used range from canola to sunflower or safflower, all of which contain omega-6 fatty acids, which promote inflammation that’s been linked with autoimmune diseases, heart disease, cancer, insulin resistance, and weight gain. Plus, the whole reason you’re eating them—because you want those good-for-you nutrients from the veggies—is a farce. Palanisamy says the chips have been stripped of those benefits, and they provide no protein and little-to-no fiber.
These have the perpetual stigma of being a smart, low-cal “diet food,” and sure, they’re not the worst idea in the world. “Rice cakes can make a good snack for people who are transitioning toward a gluten-free diet if it’s a smart health decision for them to do so,” says Schmidt. But since they’re high in carbs, they’re high on the glycemic index, and a recent study found a potential link between high-glycemic foods and lung cancer. Not to mention high-glycemic foods tend to cause your blood sugar to spike, then crash, which makes you hungry all over again shortly after you snack.
The breakfast staple usually plays a major role in taming mid-afternoon hunger because it’s fast, convenient, and you can eat it straight from the bag. But therein lies the danger—it’s super easy to eat a reasonable portion, and then some more, and more after that.
Then you’ve blown over 200 calories on an unsatisfying snack, because most of the time it’s made from refined grains that aren’t rich in nutrients, says Palanisamy. Another problem: Boxes tout being “high in fiber,” but it’s usually insoluble fiber that’s been shown to cause irritation in the gut, bloating, and other GI issues, he adds. Healthier, soluble fiber is what you find in foods like barley or beans.
Sadly, “popping” chips instead of baking or frying them doesn’t make much of a nutritional difference, says Palanisamy. Yes, they slash the fat content in half compared to regular potato chips, but they don’t offer any micronutrients, like vitamins and minerals, and their paltry fiber and protein quotas (1g of each)—not to mention calorie count—is comparable to what you find in a serving of the regular stuff.
Seems like a genius idea: Grab a bag and you have a pre-portioned, calorie-conscious snack at your convenience for those times you’re craving dessert. But you’re better off grabbing a more caloric snack that has tons of nutrients to actually keep you full. “When you’re eating a small 100-calorie bag of cookies or crackers, you’re not really getting what you want,” says Schmidt. And that makes you much more likely to reach for another, and another, and another.