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Go for garden burgers. Most veggie burgers give you two-thirds of the protein but only one quarter of the fat of a regular hamburger, not to mention 5 grams of fiber. You can pan-fry a vegetarian burger in a teaspoon of olive oil or nuke it in the microwave. Dress it up with sprouts, a smear of goat cheese, some roasted red peppers, and a whole wheat bun.

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As the chilly weather starts to creep in, so does the comfort food – apple pie, cookies, mashed potatoes, the list goes on. Don’t want the season to wreak havoc on your weight loss journey? Try these in-season superfoods for maximum health benefits.

Apples – Packed with antioxidants and fiber

Carrots – Rich in Vitamin A, carrots are known to benefit eye health.

Pumpkins – A great source of Potassium, and pumpkin seeds are packed with iron.

Pomegranates – This delicious fruit is full of antioxidants. Pomegranates are also said to help reduce inflammation and promote heart health.

Sweet Potatoes – The Vitamin E found in sweet potatoes is an antioxidant. They are also loaded with Potassium.

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2 days, 15 hours ago


By Theresa Greenwell, International Science

Many factors are believed to influence obesity.  These factors can either be inherent, such as one’s genetics, or by influence from things such as stress or learned behaviors.  One of the most influential factors in weight has long been thought to be families.  A child initially learns what to eat and how to eat from parents and family. If a family eats healthier foods, in good portion sizes, a child is more likely to learn to eat healthier and carry those habits into adulthood. 
 
Family mealtimes have also been thought to be a determining factor in obesity both during childhood and adulthood. Sitting down with family to eat meals has been shown to not only affect a child’s emotional and relationship health, but it can also affect their waistline.  These mealtimes, without the influence of TV or other distractions, allow families to share experiences and habits that can stay with a child for a lifetime. 
 
A recent study published in the Journal of Pediatrics (September, 2014) looked at the influence of family mealtimes in adolescence on obesity rates in adulthood.  This longitudinal study, which spanned 10 years, not only looked at the influence of family mealtimes, but also the frequency of these meals and how that may have influenced obesity. A range of socioenvironmental, personal, behavioral, and familial factors that had potential relevance on nutritional health and obesity in adolescence were taken into account during this study in order to provide for well-defined results.  
 
The researchers found that adolescents who had at least 1-2 family mealtimes were less likely (45%) to be overweight or obese in adulthood than those who never ate meals with their families.  For those who had 3 or more family meals per week, the risk of becoming overweight or obese in adulthood was even less. When race and culture were taken into account, the results, though positive for all races, were only significantly so for black young adults.  
 
Often in today’s world people feel they need to do everything at one time which can lead to a loss of time for family and family activities.  This loss of ‘family’ in many societies is just starting to be associated with a host of both health and social conditions. With obesity levels rising rapidly all over the world, a family meal at least 2 times a week may help to slow or even reduce the future obesity rates of the generations to come. 

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1 week, 2 days ago


There have been a number of studies and ratings comparing the types of diet programs available. One study, the results of which were released in the Journal of the American Medical Association, compared three popular programs that form the basis of most reputable diet programs – low-carb, low-glycemic and low-fat.

The results showed that, for the majority of people, a low-glycemic diet – one that emphasizes whole grains like oatmeal and brown rice, low-fat meats like fish, fruits and vegetables, beans and healthy fats from olive oil and nuts – can help achieve weight loss goals without potential side effects of the other two programs:

“[Researchers found] the low-glycemic index diet represents a good “middle ground” — it doesn’t drastically reduce any major nutrient, and instead focuses on including a wide variety of foods with high-quality nutrients — for maintaining weight loss.”

The study was designed to measure which of the three diet programs would help participants burn more calories, which in turn would help them keep off unwanted weight. During the study, researchers also kept close tabs on other factors, including hormone levels, heart and diabetes risks and insulin sensitivity.

Researchers followed subjects for eight months. During the first five months of the study, the researchers provided the same meals to all participants and registered their baseline measurements. During the final three months, the test group followed each of the three diet programs – low-carb, low-fat and low-glycemic – for a four-week period.

While study participants on a low-carb diet burned more calories during a three-month period, they were also subject to potential “increases … in cortisol and C-reactive protein, a marker of inflammation and a risk factor for heart disease.” Those on the low-fat diet program not only burned less calories, but also showed increased triglyceride levels, lower levels of good cholesterol, and increases in insulin sensitivity, a risk factor for diabetes.

“This continues to overturn the idea that low fat is the one best diet we have and everybody should be on it,” Stanford University nutrition scientist Christopher Gardner, who was not involved with the study, told the Boston Globe.

In contrast to the other two programs, study participants following a low-glycemic diet burned calories and were not prone to the increased heart risks those on the other plans experienced.

Study author Dr. David Ludwig, director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital, added:

“It says that from a metabolic perspective all calories are not alike. The quality of the calories going in affects the number of calories going out. You don’t have to go to the extreme of eliminating all carbohydrates. By simply focusing on quality of carbohydrates we can get similar advantages to low-carbohydrate diets but without the potential downsides.”

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1 week, 3 days ago


Looking for that low-glycemic breakfast that tastes great and helps sustain you for hours? Try this Breakfast Burrito which brings together a richness of foods providing some protein, low glycemic carbs, good fats and lots of good fiber.
 
Serves 1(385 calories)
 
·         2 small sprouted grain or whole grain tortillas
·         2 eggs scrambled
·         medium to hot salsa to taste
·         1 teaspoon olive oil
·         1 T. finely chopped green onions
·         1/2 small green pepper finely chopped
·         2 slices avocado
·         2 T. finely chopped cilantro
·         1/4 teaspoon salt
·         pepper to taste
 
1.       Preheat your oven to 375 degrees, slice the avocado and take out salsa.
2.       Heat the oil in a frying pan while you are chopping the onions, pepper and cilantro.
3.       Sauté the onions and green pepper in the oil over medium heat for 5 minutes.
4.       While the onions are cooking, beat the eggs with the salt and pepper.
5.       Put the tortillas in the oven directly on the shelf to get warm and set a timer for 5 minutes.
6.       Add the eggs to the pan and stir with a wooden spoon until the eggs are cooked through.
7.       Take out tortillas and spoon the egg mixture onto each tortilla, top with salsa, 1 slice of avocado and a half the cilantro. Spread it out, leaving room at the ends, roll it up and enjoy! 

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1 week, 4 days ago


Many may not realize that diabetes is actually the 7th leading cause of death in the United States listed on death certificates. 25 million Americans have diabetes and about 7 million do not even know they have the disease. This disease is characterized by high levels of blood glucose resulting from insulin dysfunction. Cardiovascular disease is the leading cause of death among those with diabetes, about 68% die of a stroke or heart disease. Serious complications can result from diabetes so it’s important to adhere to a healthy diet and lifestyle and follow your healthcare provider’s instructions in managing your condition. There are a few ingredients that have been highlighted for helping to maintain blood sugar control and provide support in this area.
 
Chromium is an essential trace mineral that has many functions within the body. One of its most prominent effects is its role in promoting optimal blood sugar health. It works to promote the efficient functioning of insulin, which is critical for optimal blood sugar metabolism. Some evidence suggests that chromium can decrease fasting blood glucose and increase insulin sensitivity in people with type 2 diabetes. Numerous studies have demonstrated its effectiveness for diabetic patients.

Glucomannan is a soluble, dietary fiber shown. By delaying stomach emptying and promoting a gradual absorption of blood sugar from the intestines, it helps maintain healthy blood sugar levels. Additionally, some studies show a role for glucomannan for maintaining normal cholesterol and triglyceride levels while also promoting weight loss. Gymnema sylvestre is used as a wellness plant in India. Gymnema extracts have been studied for their role in diabetes in both human and animal models. Results shown gymnema works to reduce the intestinal absorption of glucose and also stimulates pancreatic cell growth. Other studies show an effect on increased insulin production. These roles may gymnema an effective natural option for supporting blood sugar levels. 
 

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2 weeks ago
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