Track Your Healthy Eating Progress and Stay on Target With the "SuperTracker!"

I want to share an online resource that can help you stay healthier, track your progress and reach your nutrition goals! I absolutely love the SuperTracker website. Created by the United States Department of Agriculture (USDA), it allows you to sign up for free, make a profile and set up your own personalized plan! When you enter basic information such as your height, weight  and level of physical activity, it lets you know what your recommend daily calorie and food group intake is and provides tips to help you achieve those in a healthy way! You can also create a personal plan for physical activity if you are interested in that aspect of wellness. Here are some of the main things you can do with SuperTracker:

Photo Courtesy Of:
https://www.supertracker.usda.gov
/foodapedia.aspx

• "Food-A-Pedia"
• This allows you to research nutrition information for over 8,000 different foods. You can even compare them side-by-side.

• "Food Tracker"
• This is my favorite part! Enter all of the foods you eat throughout the day, and track if you are on target with your daily calorie limit and suggested food group intake!

• "Physical Activity Tracker"
• Here you can enter your daily physical activities, track your progress, and set your goals!

• "My Weight Manager"
• Learn what your healthy weight is, set a weight goal and get tips on how to reach it (or on how to maintain your current weight if you're already at your target.)

• "My Top 5 Goals"
• Set up your own personal goals based on what is important to you and receive assistance from your "virtual coach."

• "My Reports"
• Use these reports to track how well you are doing and if you are on course to meeting your goals!

I would absolutely recommend setting up a profile and checking it out! Even if you're already very healthy, it can be fun just to learn more about yourself, the foods you are eating, what your personal recommendations are and how you can do even better! I don't use this everyday, but I do enjoy taking advantage of the "Food Tracker," "Physical Activity Tracker" and "Food-A-Pedia" every once in a while. I seem to learn something new every time I do! 

Enjoy! Let me know what you think!

Photo Courtesy Of:
https://www.supertracker.usda.gov/default.aspx

Fitness Nutrition!

There seems to be many different different opinions on what should be consumed before, during and after  exercise. For reliable information on this topic, I did some research on the WebMB website. The article, "What to Eat Before, During, and After Exercise," includes content that comes from an interview conducted with Christine Rosenbloom, nutrition expert, PhD, RD, CSSD, author and nutrition professor at Georgia State University. It's a lengthy article, but it's full of great tips and information! I've summarized the main points in this post. Read the full article if you're interested in a more detailed explanation.

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www.nicoleraefitness.wordpress.com

What you should eat before a workout:

• There are certain things your body needs for fuel in order to have energy and endurance required for healthy exercise. 
• Those include quality carbohydrates for a fast source of energy, lean protein to help build and maintain muscle and keep blood cells healthy, heart-healthy fats and plenty of fluids.
• In the morning, if you're doing light exercise (a brisk walk or a light jog) you may not need too much for fuel. If you're doing a heavier workout, good breakfast options include protein shakes, bananas or plain bagels.
• Stay away from fried foods and soft drinks! 

What you should consume during a workout: 

• LIQUIDS! This will not only improve your performance, but could also save your life in extreme situations.
• "Water acts as your body's cooling system; without sufficient water during exercise your body temperature can reach dangerously high levels."
• Drink about 2 cups of water before you exercise, and stay hydrated throughout the day by drinking plenty with your meals.
• Which is better: regular water or sports drinks? 
• Water is great for hydration, but if you'll be exercising for a long period of time, (60 minutes or more) especially in the heat of the day, you might choose a sports drink instead. These include fluids, but also sodium, carbohydrates and potassium to keep your body going.

What you should consume after a workout: 

• Protein! 
• "Providing high-quality protein after exercise gives your muscles the fuel and building blocks needed for both repair and growth."
• This can come from protein shakes, peanut butter, hard-boiled eggs, chocolate milk, or many other options!

I workout on a regular basis, so this information was very interesting and helpful! I hope it was for you as well. This was a small amount of what is in the full article. It also covers topics such as exercising on an empty stomach, how to choose the right sports drinks or protein shakes, healthy snacks for active children and more! Check it out if you're interested! :)

The World's Healthiest Countries

Have you ever wondered which country or culture has the healthiest food? The United States of America is definitely not on that list. According to an article from the Huffington Post, America has an obesity rate of 33.8%. This makes us the the fattest country in the world.

Which countries are the healthiest? The article, "Top 10 Countries with Healthy Food" provides an answer to that question! After doing a search of other sites, they all seemed to generally agree. I liked how this site set up their information the best. Here is how they compiled their list: "Taking the data on life expectancy and the level of obesity in different countries, we made a rating of the healthiest cuisines in the world, contributing to tight shape and longevity." I'll summarize the top 5 countries in this post, but I definitely recommend checking out the article for more information!

Important to note: This is not looking at exercise habits, health problems, pollution or other factors. The point of this list is to share the countries that have the healthiest diets, lowest obesity rates, and highest average life expectancy.


1. Japan
- On every site I reviewed, Japan ranked number 1.
- Obesity rate: Only 1.5%
- Diet: Their meals consist largely of vegetables including kale, broccoli and zucchini. They also consume fish and soy as their main source of protein.
- Other factors: To show that greediness is not a desired behavior, from childhood, Japanese are taught to leave the dinner table before they are completely full.

Photo Courtesy Of:
www.web.li.gatech.edu

2. Singapore 
Obesity rate: 1.8%
Diet: Their diet consists of 80% rice. Vegetable are also frequently consumed.
Other factors: When they get craving for sweet things, they satisfy those with fresh fruits or an original dish that has no added sugars.

Photo Courtesy Of:
www.bestoursism.com

3. China
Obesity rate: 1.8%
Diet: "Basic diet is made up of various vegetables, fruits, whole grains, and legumes." Spices such as ginger and garlic are also regularly used, which can help to speed up metabolic rate.
Other factors: Their quick methods of cooking often keep vitamins and minerals inside the foods for consumption.

Photo Courtesy Of:
www.food.recreationxleisure.com

4. Sweden:
Obesity rate: 11%
Diet: Their regular diet consists of dairy products, brown bread, fish, and berries. Calcium helps the body burn fat, fiber-rich bread and berries contain many healthy antioxidants and fish such as salmon are a great source of protein and good for your heart.

Photo Courtesy Of:
www.lolakinmade.com

5. France
Obesity rate: 6.6%
Diet: Although France is often known for their love of cheese and chocolate, the amount of calories they consume makes up for that. Portions served at main meals are extremely small, so the body does not consume excess calories.
Other factors: They often use healthy methods of cooking, such as baking or stewing.

Photo Courtesy Of:
www.feastalacarte.com

Those are the top 5 countries with the healthiest food! Check out the article for the full list. I was really excited to read that the top countries include Japan, Singapore and China. Next semester, when I study abroad with Semester at Sea, those are actually three of the countries I will be going to! I can't wait to try out some of the food!

Keep Your Heart Happy and Healthy With These Food Choices!

Your heart is one of the most vital organs in your body. It's important to make smart decisions that can help you protect it and keep it as healthy as possible! Foods rich in omega-3 fatty acids, potassium, healthy-fats and other antioxidants are great for your heart. They can help to significantly bring down your cholesterol levels and lower your risk of heart attack, stroke, and disease. Making little changes in your diet can make a big difference and help make sure you stay alive and healthy in the long run.

This is is a list of some of the top foods for your heart compiled with information from "10 Best Foods for Your Heart" from the Health magazine website and "Top Foods for Healthy Heart" from the website for the Academy of Dietetics and Nutrition.

1. Oatmeal

• This was number 1 on both lists. It is full of potassium, omega-3 fatty acids and folate. It also contains a certain type of soluble fiber, beta glucan, that can assist lowering in your blood sugar and help keep it at a normal and regular level. It can also bring down cholesterol levels and clear your arteries. 
• According to the article from the Health magazine website, you should aim for about 3 grams of soluble fiber a day, which adds up to about 1 1/2 cups of oatmeal. 
• As I mentioned in a previous post about the importance of breakfast, every morning I start off my day with a bowl of oatmeal! After doing this research, it's great to know I am doing something positive for my health and my heart.

2. Salmon

Photo Courtesy Of:
www.foodnetwork.com

• Salmon is rich in healthy omega-3 fatty acids. According to registered dietitian at the Academy of Nutrition and Dietetics, Marisa Moore, omega-3's can "lower triglyceride levels, reduce the risk of blood clots, reduce the overall risks for heart attacks, and lower blood pressure levels."
• Salmon also contains a powerful antioxidant, carotenoid astaxanthin. 
• If you're not a fan of salmon, other fish such as tuna, mackerel  and herring can also provide these beneficial omega-3's.

3. Avocados

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www.latinofoodie.com

• Avocados can help you get many healthy fats into your system and also lower bad (LDL) cholesterol levels. For information on the good and bad types of cholesterol, read this article.
• They also provide you with beta-carotene, a great source of Vitamin A. 
• I love avocados. Try adding some to your next spinach salad or turkey sandwich!

4. Spinach

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www.givemesomeoven.com

• Spinach helps to lower LDL cholesterol levels and is also rich in potassium, which can bring down blood pressure levels. 
• Spinach is a low calorie food packed with fiber, which can make you feel full faster. According to the article from the Academy of Dietetics and Nutrition, "This makes it an important ally in the war against excess weight that ups your chances of heart disease."
• I love spinach salads, and try to eat one everyday. If you aren't a fan of salad, try adding some spinach to a sandwich instead of using regular lettuce.

5. Nuts

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www.hospitalityinfocentre.co.uk

• Walnuts are full of omega-3 fatty acids. If you don't eat fish, this can be a great source for you!
• They contain healthy monounsaturated and polyunsaturated fats. Macadamia nuts and almonds are also a great source of these heart healthy fats that can help bring down LDL cholesterol levels in your body.
• Try eating nuts for a light afternoon snack or adding walnuts to a bowl of oatmeal in the morning. Just watch how much you eat! Nuts are a high-calorie food and it can be easy to consume too much if you're not careful.

6. Berries

Photo Courtesy Of:
www.health.com

• Almost any kind of berry is rich in antioxidants that act as anti-inflammatories that reduce your risk of heart disease. 
• According to online article from Health magazine, blueberries and blackberries are the best choices, but all berries can help keep your heart healthy.
• If you start out your day with a bowl of oatmeal, you can add a few blueberries and walnuts on top and knock out three of these heart healthy foods in one meal! I think berries also make a great afternoon snack.

These are some of the top foods out of the many that can help keep your heart healthy. For a more complete list, read the articles linked above. In addition, "25 Heart Healthy Foods" from Web MD provides a larger list with short explanations for each food! Check it out if you're interested! :)

How Did You Stay Healthy Over Thanksgiving?

Hey guys!

I wanted to do more of an interactive post this week! I'm interested to see what steps, if any, you took over Thanksgiving break in order to make healthier eating choices. I hope you tried out some of the tips from my previous podcast or maybe came up with some ideas of your own. There are several specific steps I took over break to stay healthier!

Photo Courtesy Of:
exercise4weightloss.com

1. I only drank water.

- I haven't had pop in several years, but I usually enjoy making punch or other sugary and fun drinks over the holidays. This Thanksgiving, I decided to try and drink only water. It wasn't as hard as I thought it would be, and I felt really great doing it! Some of the water was vitamin zero water, which added a little variety. :)

2. I stopped when I was full.

- This probably would have been a lot harder if we would've had a big Thanksgiving get-together with a lot of people and food, but this year it was just my family spending time together. We made a Thanksgiving meal for only the five of us. There was still plenty of food and we had leftovers for days, but I made a strong effort not to eat too much and stop when I felt satisfied.

3. I ate less sweets.

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rachelleb.com

- I love pie! My family had pumpkin and chocolate cream pie for Thanksgiving. I chose to only have one piece instead of one of each. This wasn't easy, but it just feels good knowing you're doing something great for your body.

4. I ate a healthy breakfast and went for a run on Thanksgiving morning.

- I knew I would probably be eating more than I do on a normal day, so I started off with a protein-packed breakfast and then went on a run with my dad to burn off some calories before our big meal! I already normally exercise, but this was a longer and harder workout. This actually motivated me to make healthier eating choices throughout the day. I didn't want to be unhealthy and ruin what I had started!

5. I suggested healthier substitutions/alternatives for ingredients in our usual recipes. 

Photo Courtesy Of:
www.slashfood.com

- My mom always makes a delicious seven-layer salad. I convinced her to use spinach instead of iceberg lettuce and light mayonnaise instead of regular.
- We usually make creamed corn, but I suggested eating regular corn on the cob!




None of these were very big or dramatic changes, but the little things can really add up! I honestly feel like I stayed pretty healthy over Thanksgiving. It's a great feeling! Please feel free to comment and share what you did to stay healthier. If you didn't do anything, talk about what you should have or could have done or what you will do for the upcoming Christmas holiday!

Thanks!

Check Out These Nutrition and Health Magazines!

  

Hey everyone!

It is very easy to find information regarding health and nutrition online, but sometimes I think it can be fun to buy a magazine and actually have some physical material to read and enjoy! There are plenty of great nutrition magazines out there, and I want to take the opportunity to share a few with you. Most of these are nutrition specific, but the last 4 include articles about other interesting health information as well. I threw one in there for the men that might happen to be reading my blog too!

Photo Courtesy Of:
http://allyoucanread.com
/top-10-health-magazines/

                           

Photo Courtesy Of:
http://www.allyoucanread.com
/nutrition-magazines/

Photo Courtesy Of:
http://allyoucanread.com
/top-10-health-magazines/

Photo Courtesy Of:
http://allyoucanread.com
/top-10-health-magazines/

Photo Courtesy Of:
http://www.allyoucanread.com
/nutrition-magazines/

Photo Courtesy Of:
http://www.allyoucanread.com
/nutrition-magazines

Photo Courtesy Of:
http://allyoucanread.com
/top-10-health-magazines/

                                                            

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www.talkingmakeup.com

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www.denimology.com

Photo Courtesy Of:
http://allyoucanread.com
/top-10-health-magazines/

                                                         

Out of all of these, my two favorites are Eating Well and Women's Health. If you're unsure of which to try, I would definitely recommend one of those two! I hope you'll be inspired to pick one up the next time you're out grocery shopping. Most magazines now have their holiday editions available, so you can use a new issue to help you try some of the tips I mentioned in my previous podcast! Each of these magazines also have their own website if you feel like checking them out!

Have a great Thanksgiving everyone! :)

10 Tips to Help You Stay Healthy this Holiday Season!

Hey guys!

I made a podcast this week that includes 10 tips to help you stay healthy this holiday season. If you're anything like me, this can be challenging at times. My hope is that you'll find these tips interesting and informative, and that you'll be inspired to try out a couple of them this year! Maybe you'll even come up with some ideas of your own after listening. Enjoy! :)

                                                       

Articles I used to help compile my list:
"Healthy recipes: A guide to ingredient substitutions"
"Tips for Healthy Holiday Eating"
"10 Tips for Staying Healthy During the Holidays"

Can Pinterest Help You Make Healthier Choices?

I've been reading some interesting articles lately that say following certain boards and accounts on Pinterest can actually help you make healthier food choices in your life.

Photo Courtesy Of:
http://infospace.ischool.syr.edu/2012/06/01/
can-pinterest-make-you-healthier/

Pinterest can be used for many reasons, and you can create and follow a wide variety of boards. One of the popular ways people use Pinterest is to search for delicious and mouth watering recipes. It is a lot more enjoyable and visually appealing than getting an old recipe from those stacks of recipe cards that you've had sitting around forever. According to the article "Can Pinterest Help You Make Healthier Choices?" from Syracuse University's School of Information Studies Website, "It is said that 'we eat with our eyes as well as our taste buds and tummies', so when a healthy fare is visually appealing, it can help you get excited about eating well and saying on track." Whether you know it or not, Pinterest might be having an effect on what you choose to make for dinner! 

Nutritious eating is not the only aspect of a healthy lifestyle that Pinterest can positively impact. There are many boards to follow that give great workout ideas and can inspire you to exercise more frequently. In addition, read the article ""How Pinterest Can Help You Lose Weight" to find out how just laughing at some of the pins found on Pinterest can help increase your wellness.

I love using Pinterest to help me find healthy recipes to make or new workouts to try. I even have my own boards for "Healthy Recipes," "Healthier Desserts," and "Health and Fitness Ideas." Feel free to check them out! Of course, I have not made every single recipe on my boards, but here are some I have tried that I would definitely recommend. All photos came from the linked sites below the photos. The links also contain the recipes!

"Warm Pasta Salad With Shrimp"

"Green Goddess Grilled Cheese Sandwich"

"Peanut Butter Yogurt Dip" 

"Cranberry and Avocado Salad"

"Five-Minute (Healthy) Chunky Monkey Ice Cream"

If you're looking for some healthy food boards to follow, I personally follow "The Healthy Foodie" and have really enjoyed all of her boards. Check out the articles "25 Healthy Pinterest Boards to Follow" and "10 Awesome Healthy Food Boards You Should Be Following On Pinterest!" for other ideas!

I hope this has inspired you to start using Pinterest to look for healthy food options! If you don't have Pinterest, I hope it has inspired you to get an account! Remember, there are also plenty of unhealthy options floating around out there on Pinterest, so be sure to follow the right boards! :)

10 Foods That Help Boost Your Metabolism!

Everyone has a metabolism that works at a different rate. Metabolic rate is often determined by genetics, but there are actually certain foods that will give your metabolism an extra boost which can help regulate your digestive system and allow you to burn fat faster.

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http://gimmesomeoven.com

1. Spinach: It not only speeds up your metabolic rate, but is also full of important nutrients and minerals your body needs.

2. Water: DRINK A LOT! Drinking water helps to speed up weight loss and remove toxins from your body.

3. Grapefruit: It is a great source for Vitamin C, but also reduces insulin, which helps boost your body's metabolism.

4. Blueberries: These are full of antioxidants that help increase metabolic rate. 

5. Broccoli: Broccoli contains high amounts of Vitamin C and Calcium, which work together to help increase your metabolism. It is also full of Vitamin A, folate, and fiber. 

Photo Courtesy Of: http://www.mslimalicious.com
/2012/01/green-tea-can-help-you-lose-weight.html

6. Green Tea: It contains an antioxidant called epigallocatechin gallate (EGCG), which speeds up the nervous system function and causes your metabolic rate to increase.

7. Lean Meats and Proteins: These can include turkey, beef, chicken and poultry. When you consume lean meats, you burn calories during digestion because it takes a lot of energy to break them down in your body.

8. Oatmeal: Oatmeal is a high-fiber food which requires a lot of energy to break down. Like with lean meats, this means your burn calories during the process, which in turn raises your metabolic rate. Oatmeal also has other heath benefits, including lowering levels of cholesterol and reducing chances for heart disease.

9. Almonds: They are high in calories, but they are also full of fiber and fatty acids that help boost your metabolism.

Photo Courtesy Of: http://www.webmd.com
/diet/ss/slideshow-boost-your-metabolism

10. Hot Peppers: Capsacin, a chemical found many hot peppers such as jalapenos and cayenne pepper, helps to speed up your metabolic rate.

This list was generated with information from two articles: 

"10 Foods To Boost Your Metablolism" from LiveStrong.com

"10 Foods That Boost Your Metabolism" from IngredientsInc.net

For more detailed information, read the full articles!

I like coming up with ways to increase my intake of these foods. One great way to do that is to make eating spinach salads a habit! I try to eat spinach everyday, and often include broccoli and blueberries along with other fruits and veggies. If drinking water gets boring, try naturally flavored water or vitamin water! Also, maybe try oatmeal for breakfast sometimes! As you read in my earlier post, that is my usual morning meal. There are many ways to increase the amount of metabolism boosting foods in your diet! Have fun coming up with your own creative ideas and recipes! 

If you're interested in learning about more ways to increase your metabolism, the article "10 Ways to Boost Your Metabolism" from WebMD gives great advice!

Results Of My Juice Cleanse!

Hey everyone!

My juice cleanse definitely did not go as planned. I won't say too much because I would really like you to watch the video! I made a short video during each day of the cleanse and then put them all together into one. I know it's a bit lengthy, but if you are at all interested in this topic I think that you'll find it enjoyable and informative. I learned a lot during this process, and I hope watching this video will teach you something new as well! Please feel free to ask me any questions that you may have.

                            

7-Day Juice Cleanse!

Hey everyone! Listen to my podcast about juice cleanses and the 7-day cleanse I'm starting this morning.

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Here is a link to the Naked Juice website: Naked Juice

This is what my refrigerator currently looks like! I threw out all of my other food so I won't be tempted.

Reading Nutrition Labels

If you want to purchase healthy food products, it is important to know how to properly read and understand the information presented to you on nutrition labels. This can be quite a challenging and confusing task if you don't know what to look for. Sometimes people just skip it completely. I want to provide you with several tips that I've gathered over the years and also share some links to helpful sites with more information that you might find useful the next time you go grocery shopping.

1. Be sure to look closely at the serving size, number of servings, and calories.

- If you don't do anything else, do this! Sometimes people look at ONLY calories, and assume that's how much is in the whole package/product. This not not true! Calories, and all other information on nutrition labels, is based on one serving. Many packages contain MORE than one serving. Make sure to look at the serving size and be aware of much you will actually be consuming. This information is usually located at the top of nutrition labels.  

Photo Courtesy Of: http://blog.fooducate.com/

2.  Pay attention to the Daily Value percentages. 

- This is based off of a 2,000 calorie diet, so it may not be exact for you.

- Foods are considered to be high in a nutrient if they are 20% of the Daily Value or more. They are considered low in a nutrient if they are 5% or less.

3. Look for products that are low in: saturated fat, trans fat, cholesterol, sodium and added sugars.

- Sodium and unhealthy fats are bad for your heart. Sugar only adds calories, and no other nutrients.

4. Look for products that are high in: potassium, fiber, vitamins (A and C), calcium and iron.

5. Look for sources of lean protein.

- Get the most protein for your calories and fat by comparing how much protein you get from one serving with the total amount of calories and fat. Generally, look for low-fat or fat-free products.

6. Be sure to check out the list of ingredients.

- If you're looking for a whole-grain food, it should appear first on the list.
- The article, "9 ingredients to avoid in processed foods", provides a list of 9 ingredients you should always try to stay way from. It also gives information on why they're used and why they're bad.
- The article "Harmful Food Ingredients to Avoid at all Costs", provides some similar information, but includes an extended list of ingredients to avoid as well as more tips on reading nutrition labels.

Photo Courtesy Of:
 http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm

This list of tips does not include every bit of information that is provided to you on nutrition labels, but it has some of the main things to look for and what I use at most frequently to help me make decisions when grocery shopping. I learned a lot of this information during my Lifetime Wellness course last year, and some of it I've picked up doing research in my free time. 

If you're interested in learning more in-depth information, check out these articles for further reading:
"Reading Food Nutrition Labels" from the American Heart Association
"How to Understand and Use the Nutrition Facts Label" from the U.S. Food and Drug Administration

Eat Organic!

The differences between organic and non-organic produce can be kind of complicated and hard to understand. In short, organic foods are grown and produced using methods that do not involve synthetic (human-made) chemical fertilizers, pesticides, herbicides, or insecticides. According to the article "Organic Foods: Are they safer? More nutritious?" from the MayoClinic Website, conventional methods use these to promote plant growth, reduce pests and diseases, and manage weeds. These synthetic chemicals can be harmful to both human health and the environment. Organic methods of food production, on the other hand, use natural fertilizers (like manure or compost) for plant growth, birds and insects for pest and disease reduction, and methods such as crop-rotation and tilling to manage weeds. Read the full article for a more detailed explanation.

In addition, the article "Organic Foods: Understanding Organic Food Labels, Benefits, and Claims" provides a great explanation of the harmful effects of pesticides and the many benefits of organic produce. It also explains how to read organic food labels, why organic produce is more expensive, how to stay within your budget while shopping, and how to choose the "right" organic foods. 

I wish that all the food I purchase could be organic. Unfortunately I don't have the budget for that. However, I try to find the money to buy at least some organic produce on each of my shopping trips. For example, I always buy my lettuce/spinach organic. My favorite brand of organic food is Kashi. I constantly have a supply of their snack bars and cereal in my room. My family loves it as too, so it's nice to be able to go home enjoy it there as well. Check out Kashi's website to find out more about the company and the different products they offer.  

A friend and I took a trip to the "Topeka Natural Food Co-op" earlier this afternoon. They sell a wide variety of local, organic, and natural food and Earth-friendly products. I've never been in a store that is strictly natural and organic. I usually just shop in the organic section at Wal-Mart or Dillon's, so it was really fun and interesting to see! They have some foods there that I didn't even know could be made organic. I decided to splurge a little and purchase some natural wild-salmon burgers. I had one tonight, and it was delicious! I'd definitely recommend making a visit if you get a chance. Check out their Facebook page for more information!

This slideshow includes some pictures that I took at the Topeka Natural Food Co-op and pictures of Kashi products and other organic produce I currently have.

                                            

How To Eat Healthy When Dining Out

If you're anything like me, staying healthy when going out to eat at a restaurant can be a bit of a challenge!  It can be very hard to know the nutritional value of the food items you are ordering when all you can see is a description and a picture on a menu. In addition, it is very easy to overeat at at restaurants because many of the portion sizes that are served are two or three times larger than recommend serving sizes! I want to quickly share a few things I do that tend to help me out a lot when eating out.

•  Plan ahead and find the restaurant's nutritional facts online before you go out.



Photo Courtesy Of: 
http://www.ericwedum.com/interactive/ 

 Many times brochures with nutritional facts are available for you to look at inside the restaurant, but who wants to be the one to take 20 minutes to count calories before they're ready to order? If you're concerned about the nutritional value of the food you eat while dining out, my advice would be to check out the nutritional facts online and plan what you want to eat ahead of time. Most websites should have this available, it's easy to do, and it can actually be fun! I get a feeling of accomplishment when I can plan a meal that is within my target calorie range. Red Robin is one of my favorite restaurants, and they have a "Nutritional Customizer" (pictured above) on their website that allows you to customize an order in anyway you want and it will calculate all of the nutritional facts for you. Check it out! Red Robin - Nutritional Customizer. Of course, eating out can sometimes be spontaneous. You won't always have the time to plan your meals out beforehand. When that happens, I do have other suggestions!

• Check if the menu has a "Lighter Options" section.
This is becoming increasingly popular in restaurant menu's. At almost every restaurant I go to, there's a section on the menu called "On the Lighter Side," "Weight Watchers" or something similar. For example, Arby's recently launched their new "Eat This Not That" menu selection, and Applebee's has their famous "Under 550 Calories" section (pictured below). Selecting your meal from the "lighter" section of the menu will help ensure that you can accomplish your goal of staying healthy while eating out.  These can also easily be found online. Here are a few more examples from popular restaurants. 
• Chili's - "Lighter Choices"
• Taco Bell - "Drive-Thru Diet"
• McDonald's - "Favorites Under 400 Calories"
• Red Lobster - "LightHouse Menu"

Photo Courtesy Of:
http://www.eatdrinkdeals.com

• Don't be afraid to ask for adjustments to be made to your meal!
It is perfectly okay to ask for your salad to be made with the dressing on the side, for your sandwich to have whole wheat bread instead of white, to have broccoli instead of fries, or for your chicken to be grilled instead of fried. Don't be embarrassed to ask for those things. Have it made the way you want! Take charge! 

• Know when you are full. 
Don't finish your food just because it's there on your plate. If you're full, stop eating! This is much easier said then done. I know I have a tendency to eat food when it's in front of me, but knowing when you need to stop eating is a habit that is important to develop.

Those are just a few of the tips I have for being healthier when eating out! I could add more, but this post is already pretty long. :) If you're interested in learning more I recommend checking out these articles. Some of the tips are similar to mine, but there are many additional ones as well!

• "Healthy Fast Food"
• "10 Ways to Eat Healthy When Eating Out" - This gives tips on how to eat healthy based on the type of food you will be eating like Mexican, Chinese, Indian, Japanese, etc. 
• "How To Eat Healthy When Eating Out"

Go Ahead, Indulge in Peanut Butter!

Photo Courtesy Of: 
http://thesweettreat.wordpress.com/ 

I am addicted to peanut butter. My room is stocked with several jars and I usually can’t go more than two days without eating some. Lucky for me, peanut butter is packed with nutrients and is actually very healthy for you.  However, some kinds are healthier than others and it is important to know what to look for. In this post, I want to share with you the many benefits of peanut butter, how to shop for it, and a few of my favorite peanut butter recipes. :)

                                              

According to an article published on the Harvard Health website, studies have shown that those who eat peanut butter or nuts on a frequent basis have a smaller chance of developing heart disease or type 2 diabetes than those who don’t.  Peanut butter is also full of protein, fiber, healthy fats, vitamins, minerals, and other beneficial nutrients! For more information read the entire article,

 "Is Peanut Butter Healthy?"

Many people tend to think that peanut butter is unhealthy for you. Some of the main reasons for this include…

     1. It contains saturated fats.                                                                                                           

• This is true. However, that does not automatically make it unhealthy for you. It is important to look at the ratio of saturated fats to unsaturated fats. Peanut butter contains a much larger amount of healthy unsaturated fats. If you’re interested in learning more about the difference between these two kinds of fats, read the article "Understanding Fats."                                                                       

2. It contains sodium.

• It does have sodium, but it also provides us with a greater amount of potassium, which actually counters the harmful effects of sodium. The Harvard Health article provides more information on this.

3. It contains hydrogenated oils.

• ONLY SOME peanut butter does! Hydrogenated oils contain trans fatty acids that contribute to heart disease, cancer, and other health problems. It is very possible to find and purchase peanut butter that contains absolutely zero hydrogenated oils.

When shopping for peanut butter, if you’re looking for the healthiest option, it is best to go natural. Natural peanut butter contains no hydrogenated oils, trans-fat, or added sugars. It also has less unhealthy saturated fats.

My favorite kind is “Smucker’s Natural Creamy Peanut Butter.” I ALWAYS have a jar of it around. There are many other brands to choose from if you don’t enjoy Smucker’s.

I would like to share three of my favorite “peanut butter” recipes.  First, I want to point out that although peanut butter is healthy, it is a high-calorie food. It contains about 200 calories per serving (2 tablespoons), so it is important to watch how much you eat. That’s the hardest part for me. I am always careful not to eat too much. 

 

I’m sure you have all tried a peanut butter and banana sandwich at some point in your life. I eat them all the time. However, I have recently started to add strawberries as well. It is absolutely delicious. I recommend trying it out!

This particular recipe includes…

2 Slices 100% Whole Wheat Bread

2 Tablespoons Natural Peanut Butter

½ Medium Banana

2 Sliced Strawberries

This next recipe is one that I love to drink before my morning workouts. It’s packed full of fiber and protein. This recipe is small since I only made one serving for myself. It includes…

½ Medium Banana

½ Cup Cooked Oatmeal

1 Tablespoon  Natural Peanut Butter

¼ Cup Skim Milk

6 Large Ice Cubes

Blend on high until smooth.

You can do a lot to mix this recipe up! Sometimes I add strawberries, or include vanilla yogurt instead of milk if I want a thicker texture. Feel free to try your own thing!

Here is a link to a great recipe for a "healthy" Peanut Butter Pie for those days you feel like indulging in something a little sweeter without going overboard. It only has 300 calories per serving! :) The picture is from when I made it several months ago. It might be about the most amazing thing I have ever tasted. 

I know this post was a bit long, but I hope you all enjoyed it, learned something new, and will think about trying out some of these recipes! :)