How to read a PLU number

Photo credit Timothy Valentine, retrieved from http://www.flickr.com/photos/el_ramon/3615382366/sizes/m/in/photostream/

Fruit and vegetables don't come with nutritional information, but the do have a price look up or a PLU code. This small sticker can tell you more than you think.

You can find out if the fruit has been grown organically, genetically modified, or produced using herbicides or fungicides.

If the sticker has four digits and begin with a "3" or a "4" it means they were grown by conventional methods. This means the product has been sprayed with both weed killers and chemical pesticides.

If the sticker has five digits and begins with an "8", it means that the fruit was genetically engineered. This means that humans have played with the genetics to produce a larger or possibly more colorful fruit.

If the PLU sticker has 5 digits and starts with a "9", it tells you the fruit was grown organically, meaning it was exposed to no chemicals.

Here is a site that lets you look up your PLU to see exactly what the code means.

Anti-Techno Please

We are in a world today where the regular human being cannot spend a day without technology!
We use TVs for entertainment, Computers for work, Cell phones for communication, DVD players for movies, Ipods for music, and the list continues on. We blindly spend infinite amount of time with these technological devices without realizing their harmful effects to our health.

What effects do some of these everyday using devices have on our well being? Some very common ones are mentioned as follows:

Computers: 

Photo credits: Wikipedia

First and foremost, when a person spends too much time on the computer, they become computer addicts. They start living their life on the internet and wasting their productive years as a growing human being. The initial disadvantage is to the social life of a person which starts withering due to skipping social gatherings, events, and recreational sports so that they would be able to spend that time on the computer instead. 

Other harmful effects are physical: Using the keyboard and mouse for too long can cause joint pain in the hands and also cause bruises on the wrist. 

Photo credits: Wikipedia

Cell Phones: This device today is one that most of us cannot think of spending the day without at all. It has become a habit for people today to be toying with their cell phones for reason or for no reason. Whenever we spend at least an hour on our phones, our brain gets negatively affected and drained out completely. It stops responding as attentively and if continued for long, can cause permanent understanding disability.
Screens of phones have also become larger so this means that more radiation is effecting the eyes and causing damage to the eyesight.

Photo credits: Wikipedia

Television:  A day does not pass by when one does not collapse in front of the television and spend a good 2-3 hours relaxing. This causes a lot of strain to the eyes which can cause eyesight to become hazy and unclear for a while. Further, when we remain in the same posture for these prolonged hours of watching TV, that causes a negative impact on our muscles and can cause long-term cramping in the legs, shoulders and abdomen.

History of the frozen dinner

In the pursuit of convenience frozen dinners have become a staple in many North American's diet plan. The average American consumes 72 frozen meals a year, a huge amount of their total diet. But how did frozen meals become so popular.

Photo credit rsepulveda, retrieved from http://www.fotopedia.com/wiki/Ice#!/items/flickr-4278741835

Many credit Clarence Birdseye with the discovery of frozen dinners. While fishing in 1924, Birdseye noticed that if the fish he caught in chilly Newfoundland we quickly frozen they maintained much of their fresh taste and texture. At the time food was frozen slowly causing large ice crystals to form, when the food was thawed out it would become soaked in water. Birdseye developed a technique that used two metal plates chilled to -25 degrees Fahrenheit allowing a two inch thick stake to be frozen in 90 minutes, fruits and vegetables in 30 minutes.

It was the Swanson brothers though that made the TV dinner a common dish in every home.  In 1954 the Swanson Brother asked workers to come up with ideas to sell the 260 tons of Thanksgiving dinner leftovers that they had. Swanson Brother's salesman Gerry Thomas who had just returned from a flight on Pan American Airways, came up with the idea of prepackaged frozen meals after seeing the inflight meals. That year Swanson sold 25 million turkey dinners at a cost of 98 cents.

Photo credit I-5 Design, Retrieved from http://www.flickr.com/photos/i5design/6071608636/

From there the market has only gotten bigger. In the 1960's Swanson's TV dinner menu grew to include breakfast and lunch. In 1973 in order to fulfill the growing appetites of consumers, Campbell Soup the parent company to Swanson launched the Hungry Man line. The options now are almost endless, you can choose vegetarian, gluten free or gourmet choices including broccoli florets with potato wedges and chicken tikka masala.

How to choose the right smoothie!

Places like Jugo Juice claim to offer us great nutrition, but what are we really getting? How do they compare to a home made smoothie?

Photo By Ariffa Lalani

I was first intrigued when I read my friend Ariffa's blog and saw a scary looking green drink. She calls them "green monsters" and drinks them on an almost daily basis! I was pretty grossed out by the looks of it, but couldn't help but notice the amount of nutrients she packed in to one small cup. 

It got me thinking about what companies put in those huge plastic cups that make them seem so health conscious. After a little bit of research I found out that I was getting the wrong impression from these companies and I might reconsider grabbing one after next class. 

According to their website, one Jugo Juice smoothie can have over 400 calories and include high amounts of some vitamins. Usually these smoothies are eaten with a meal, and those calories can add up fast! I was really disappointed to learn that Booster Juice was not only just as bad, but worse! One smoothie can be over 500 calories, and they often use dairy fillers to bulk up their smoothies. 

Yes, smoothies are made primarily with fruit which makes them better than your average fast food meal. And they do include lots of great vitamins and minerals. But because of their large portions and bulked-up ingredient list, they may not be as healthy as we expected. 

Instead, why not make a smoothie ahead of time? Make on at night and keep it in your fridge to grab in the morning. It may help you avoid the urge to grab one from the campus or mall. You could even try Ariffa's own Green Monster recipe:

Big scoop (~2 tbsp) each of: vanilla protein powder, peanut flour, rolled oats. Little scoop (~1 tbsp) each of chia seeds and cocoa powder. 1 frozen, chopped banana, 1 c. almond milk, ~2 packed cups of spinach/ kale.

It tastes great, is full of nutrients, has no fillers, and is super easy to make. You can substitute or add any ingredients you like and make it your own. It may also serve as a conversation starter because of it's colour! 

Have fun preparing your own smoothies and remember that store bought drinks may be deceiving!

Why white bread is bad for you

Many people have switched from white to whole grains in an attempt to eat healthier, but what is it that makes it so much better for you.

Photo credit Hz536n retrieved from http://www.fotopedia.com/wiki/Wheat#!/items/flickr-2558692789

White bread is made from refined grains. Refined grain come from the process of grinding down and then stripping the grain. The process removes the germ and bran from the bread, this is the healthy part of the bread. Many bread makers will add nutrients back into the bread to attempt to make it more healthy. Wonder bread announced in 2010 that is now contained nine vitamins and as much calcium as a glass of milk. Unfortunately all these vitamins were added back in artificially after the process of stripping them out, making them far less beneficial for health.

White bread has a high glycemic index, meaning that it is rapidly absorbed and digested into the body causing very quick spikes in both blood sugar and insulin. This is a similar response to the body's reaction to candy.

Photo credit untipografico retrieved from http://www.fotopedia.com/wiki/Bread#!/items/flickr-1798762004

 

 

 

White bread is also very low in fiber, in order to maintain a healthy diet a you should strive for 14g of fiber for every 1000 calories you take in. The average slice of white bread has 0.5 grams of fiber compared to the slice of whole wheat's 2 grams.

Here is an easy, healthy bread recipe, that is not only delicious but high in fiber and nutrients. Give it a try, nothing is better than bread fresh out of the oven. 

What Might Taste Bad But is Still Good for You?

As we all may know that there are good experiences with food (mostly junk food!) and there are bad experiences with food. Mostly the association of a bad experience with food (not always) is with healthy food. It is unfortunate that fried food tastes better than baked food, how ice cream is preferred for dessert over fruit , and of course pop is served in most of the parties rather juices.
Why does this happen?
Well there is a myth that people believe in so strongly that unhealthy food always tastes better than healthy food. This is not completely true! Some of the most healthiest not-so-great-tasting foods can be combined with a scrumptious recipe that will make them easier to consume and tasty as well.

Lets look at 4 such foods today:

Photo credits: Gadus morhua

1) Fish: Some people stay away from fish due its smell which then also affects it taste. Although the smell factor is there, this is one of my favorite food items because not only is it extremely beneficial for eyesight but it is one of the top anti-aging super foods. The best type of fish to be eating to obtain the maximum benefits is salmon. To make this food item easier on the taste buds, here is a quick marination recipe that I have personally tried and is a great hit to add exotic flavor to your fish!

Photo credits: Allium sativum

2) Garlic: Raw garlic is probably not something that people eat occasionally. This is not good news because these cloves are our healing power! They are natural antibiotics that prevent bacteria from evolving in our body systems thus preventing us from many infections and also the occasional common flu (which is so irritating!). An easier method to consume garlic is to grind it with water and use it as a paste in ANY dish to add flavor (except desserts of course).

Photo credits: Cortando cebolla

3) Onion: This makes people tear up which is why some of us take it personally and do not consume onions at all! Not good because onions act as de-clotting factors for our body. They help heal wounds and also reduce cholesterol levels thus preventing cardiovascular diseases. Deep brown baked onions or even raw onions dipped in vinegar in a salad are a great way to intake this vegetable.

Photo credits: Bitter melon 

4) Bitter gourd: This vegetable also known as 'Karela' tastes extremely bitter because of its seeds. Its health benefits include containing numerous vitamins such as B2, B1, B3, C and also being rich in fiber! A great way to consume gourd is to remove all the seeds and cook fully ripe bitter gourds, which can be done by putting it in the refrigerator for 3-4 days before eating.




These are some of the most healthiest foods that should be consumed, which may not taste that great, but if prepared in the proper way, they can be as delicious as any other great tasting food item. So please be informed and inform others as well!

Misguided support in thinspo communities

Weight loss has become a large part of western society, and in many ways has improved our health. Unfortunately the obsession with being thin has led to some negative consequences that affect many communities.  

  

"Thinspo" is a growingly popular term that encompasses a community of weight loss blogs and websites. It is defined as an abbreviation for "thin inspiration" and is commonly used on the internet by youth and young adults who are seeking to lose weight. It is masked as a positive community that encourages health and fitness, but it is often driven by an obsession for a thin body. 

Example of a thinspo image
By tollieschmidt

The communities are provoked by images that portray a overly thin body as ideal and worth striving for. The images are often of celebrities or other "successful" community members. In popular culture, stick-thin bodies are seen as negative, but in the thinspo community it is highly sought after. Through websites like Tumblr, many thinspo communities are currently flourishing and the cycle of negativity is continuing. 

What is perhaps the most tragic about this group is that through misguided encouragement this community has built a strong foundation and is constantly growing. Personal success stories of starving and eating disorders to lose weight has encouraged people to try extreme measures to become thin. Many of these community members look to each other for advice instead of talking to a health care professional or dietician. 

The advice that is often heard in these communities includes a strict restriction of calories and excessive exercise. Many participators will open brag about week long fasts and only consuming water for days. Unfortunately this perpetuates the cycle of negative means to an unhealthy end. The accessibility of this information has let it's support grow to huge proportions and it is leading to dangerous decisions.  

This community is a stark reminder that body image and health need to always co-exist in a positive way. Though many of us seek more "ideal" bodies, we need to remember that it should always be obtained through health focused goals and holistic means. 

Food Inc. Movie Review

Food Inc. is a documentary film about food production in America, which was made by Award-winning filmmaker Robert Kenner.  The film focuses around mass production of food, mechanization of food and what food producers hid from the consumer.

The basis of this film is on the exploitation of animals, food and farmers. The film provides specific examples including chicken farmers, who are forced by large chicken manufactures to mass produce chickens to 5 pounds in seven weeks in dark, cramped chicken houses. Demands for chicken breasts have led to genetically altered chickens with larger breasts. The average American eats over 200 pounds of meat a year. Where farmers are manipulated and forced by large food corporations to produce food in specific ways that are usually harmful to both the animals and farmers. Such as chickens that grow so quickly they can't hold their own weight and farmers who become allergic to antibiotics due increased exposure to them.

We have become removed from the food we eat. We live in a society where tomatoes are available year around, meat doesn't have bones and foods are genetically altered to meet our demands of attractive, cheap and readily available foods. Because of these demands, food producers have responded and mass production has become the way of production. The average meal today now travels 1500 miles from the farm to the plate, which has caused a great shift in eating.

Food Inc. does a very good job of presenting the facts about mass production including the history, reasons why it began, why it is bad and the dangers of it. It presents these facts in an entertaining and informative ways. I appreciate how expert opinions; researched facts and real life examples are applied to provide support. This gives the arguments made validity and emotion. I found myself thinking about the food I eat and how I quite often had absolutely have no idea where my food came from. This feeling invoked from the film makes me nervous about going for a hamburger or even eating a spinach salad. Because these are two of the most common foods to be infected with deadly Ecoli bacteria.

To conclude this film, the filmmaker's state that we are give three chances a day to make a change, breakfast, lunch and dinner. We should support farmers and producers who respect animals, workers and the environment. We should buy locally grown food, shop at farmer's markets and try to plant a small garden to grow a bit of our own food. We should cook meals as a family and eat together. Although I agree that these are good solutions but what happens if we all shift to farmer's markets? Will they be able to meet the demand? What about in places such as Calgary where fresh produce is not available year round locally? Or how organic farmer's market foods are more nutritious, but also much more expensive. These are all questions that the film left me wondering, which makes me feel that yes they have fully explained the problem, but have not provided the same researched approach to creating sustainable change.

How to Eat Healthy When Eating Out

Photo Credit: Restaurant Ratings

Any of us who are conscious about making healthy eating choices are aware of the dangers of eating out. Hidden sodium, fat and sugar are all major causes of worry! Here are some tips to making healthier restaurant selections!

Things to Avoid

• Dishes with sauces that say "Rich" or "Creamy"
• Dishes that are deep-fried or sautéed these cooking methods usually involves a lot of fat in the cooking process
• Skip the fatty cuts of meat such as steaks, pork chops and bacon
• Sauces that are high in fats like gravy, hollandaise or mayonnaise 

Photo Credit: Smart Canucks

What to Look for and Requests to Make

• Chose foods that are broiled, boiled, grilled or steamed - involves the least amount of fat in the cooking process
• Ask for vegetables for sides and skip fries 
• Chose vinaigrette salad dressings and ask for them on the side
• Look for whole grain breads and sides such as brown rice
• Check restaurant websites beforehand to see nutritional information
• Ask for sauces on the side, so you can control how much you are eating
• Chose lean cuts of meats such as chicken, pork tenderloin, bison, turkey or fish 
• Ask for no salt to be added to your meal when being seasoned

Photo Credit: Nutrition Food Gallery 

By following these pointers you can make healthier choices while eating out! But also remember that it is important to treat ourselves and one meal isn't going to make us fat! As long as we keep these unhealthy meals as a treat!

Need help staying on track?

Staying fit can be challenging, but with some helpful technology it can be easier for us to reach our fitness goals!

Screencap from the MyFitnessPal iPad app

One thing that has helped me with my fitness journey has been the website MyFitnessPal. I'm so thankful that I found this resource when I started my athletic training.

MyFitnessPal is a great, free resource that can help you track calorie intake and burn based on your personal goals. The site will help you set calorie and activity goals for each day and also assist you with long term fitness goals. But not only will it track calories, it counts where your calories come from (fat, carbohydrates, or protein) on a daily and weekly basis. This is really helpful when trying to plan your meals for an optimal nutrient balance.

One of my favorite features of this website is the element of social networking. You can add your friends and encourage each other to reach your goals. It has a really positive feel which makes it exciting to use and share your progress. 

There is also a free app for Apple products which makes it really accessible and easy to keep track of everything as the day progresses.

Beginning screen for a Nike Training Club workout

Another helpful app is Nike Training Club. This free program is also about setting goals, but takes a more instructional approach. It allows the user to participate in a pre-made or custom workout based on what your goals are (weight loss, toning, strength, etc.). You can choose from any fitness level and make the workout fit your goals. All of the workouts can be done at home and requires minimal equipment. 


The best part of this app is that there is a video of someone demonstrating proper form and speed for every move required for a workout! There is no confusion when you are prompted to do a move and it really helps you feel confident! 


Once you start a workout, a voice prompts you to change moves and encourages your progress. For every 60 minutes of activity you complete, there is a "reward" workout that you can download. The rewards are usually led by a well known athlete, which makes them really fun to participate in! There are tons of options with this app, and it is endlessly customizable. 


These are just two of my favourites, but there are so many more websites and apps out there for fitness. Having health guidance at your fingertips can be so motivating and helpful if you get stuck in a fitness rut. What are your favourite motivating apps or websites?

All photos by Jillian Van Dyke

Best Kind Of Sleep?

Photo By: Simran Gill

Sleep is possibly the best thing that almost everyone in the world looks forward to at the end of a long and tiring day. But do they really know what type of sleep they have entered when they sit the sack? My guess is no, and that they will never know, until now that is. 
There are two different kinds of sleep. REM, which stands for rapid eye movement and NREM, which stands for non rapid eye movement. NREM sleep also has 3 different stages, stage 1, 2, and 3. 


NREM: Stage 1
This is the first stage of NREM, it is started from the moment you first fall asleep, it is when your brain gets you ready for a deep sleep during the night. All of your muscles relax and your breathing starts to become very slow and steady. 


This type of sleep tends to be very light and most of the time when you wake up from this sleep, you do not even know that you had just been sleeping. While in this stage of sleep, the strange sensations that a person feels, like you have just tripped over something are completely normal, and that is just a sign that your body is about to slowly shut down getting you ready to fall asleep. 


NREM: Stage 2
In this stage of sleep you are in a much deeper sleep than in stage 1. You can still be woken up pretty easily just like stage 1 but, after being awake in stage 2 you will know that you have just been sleeping. 


NREM: Stage 3
Stage 3 is the very last stage of NREM sleep. In this stage your body is in deep sleep. Trying to wake someone up in this kind of sleep can be very difficult, and if someone has managed to wake you up, your body feels tired, and very disoriented. At this stage, sleep is by far the best kind of sleep a person can have. 


REM SLEEP

REM sleep is the second type of sleep, which usually kicks in after a full cycle of NREM sleep. At this stage is where the most dreaming occurs because your brain activity is much higher than it was in NREM sleep. This type of sleep is where your brain is active by only your eyes are able to move. But for some people with the disorder called REM Disorder, there body is not paralyzed while they sleep and are able to act out their entire dream. 


Adults spends around 20-25 percent of our sleep in REM sleep, while newborns spend nearly half of their time asleep in REM sleep. 


In my opinion, I believe that REM sleep is the best possible sleep for a person to have. No distractions to wake you up. You get a full nights rest and feel refreshed in the morning because you were not waken up throughout the night as well as NREM sleep in the stage 3 phase. 

Caffeine

As we all know, caffeine isn't really good for you, it hypes you up to a level that some people do not even want to be at. The number one place where caffeine is existed is in your regular daily cup of coffee in the mornings. By having coffee in the mornings, it is suppose to wake you up so that you are able to enjoy and live through the rest of day. Little do you know that when you take enough caffeine in the entire day, will come at you at the end of the day. Now don't get me wrong, there are some people out in the world who are night owls and some who just enjoy their good night sleep, with caffeine a good nights sleep is completely out of the question for you. I mean come on, having that much caffeine will definitely harm your sleep throughout the night.

Caffeine is usually found in coffee, tea, soft drinks, chocolate, and pain relievers. Depending if you are a teen or an adult, the caffeine that enters your body can come in different ways. For example, in teens caffeine usually comes from chocolate, energy drinks and soft drinks, but can also come from coffee. But seriously, what kind of teen do you know that drinks coffee on a regular basis? For adults, the caffeine comes mostly from coffee and tea, as well as pain relievers, unless you are an adult who doesn't believe in drinking coffee or tea. 

There are also many things that people should be fully aware of when they start to drink the coffee or anything that has caffeine in it. 

• 1. Drinking anything with caffeine can make you urinate. It can also cause your body to dehydrate. It is best that too much caffeine is taken in during really hot days, during long workout, or any activities that will make you sweat a lot. 
• 2. Drinking caffeine also can cause the body to lose calcium resulting in bone loss in the future. 
• 3. It can also cause serious heart problems. If you are already stressed or anxious, drinking caffeine can make that even worse for you. Drinking caffeine if you have a headache can make the headache even worse for you. 

Although having the right amount of caffeine in the day is ideal. For adults the right amount of caffeine should be 200-300 milligrams of caffeine a day, and for teens 100 milligrams, but for kids even less than that is perfect. 

If you feel that you are drinking too much caffeine in a day, try cutting back a little bit everyday. There are plenty of different options to help cut back. For example, try drinking soft drinks with non-caffeinated drinks such as water. Keeping track of exactly how many caffeinated drinks you consume in a day. While cutting back on your caffeine you may notice that you start to become more tired, the best thing for this is to go to sleep.

Which type of yoga is right for you?

There are many different types of yoga, all of which are great for the body, mind, and soul. Many studios offer several types of practice, and some specialize on one in particular. Which type of yoga is right for you? Read on to learn more about some styles that are popular in North America.

Hatha 

This type of yoga is the most common in North America. The word "hatha" is actually interchangeable with "yoga". Hatha practice is typically slow and calming, and will include a lot of meditation. This is a great way to introduce yourself to yoga and become familiar with some of the postures. One you get comfortable with hatha, you may want to move on to...

Vinyasa

Also referred to as "flow" yoga, vinyasa classes are usually focused on sustained movement and can be modified for every level of experience. There is a strong focus on linking your breath to each posture and movement. Vinyasa classes differ from other types of yoga because there is no set series that will be followed throughout the class. The nature of the class is up to the teacher and what they choose to focus on. That being said, almost every class will start or end with a sun salutation, which is a more complex and structured vinyasa.

Photo by Lululemon Athletica 

Ashtanga

Yoga is this form is very structured, but also allows for a lot of self expression. It follows many of the same principles of vinyasa yoga, but follows a specific pattern. At first, you may want to go to a ashtanga class to get familiar with the poses. Once comfortable with it, many students opt to leading their own practice at their own pace and finding some self expression in each pose. This is a more advanced type of yoga and may not be the best place to start if you are new to yoga.

Bikram or Hot

Caitlin did a great post on Bikram yoga and how it differs from other types. Expect a challenge when you get in to one of these classes! Be prepared to sweat and challenge your body.

Restorative

Characterized by stretching and gentle movements, this type of yoga is meant to compliment more strenuous workouts. It can be great for relaxing the body and releasing muscle tension after other activities or even just a hard work week. These classes are open to all fitness levels, and may be an easy way to introduce yourself to yoga.

Photo by Lululemon Athletica 

Yoga can be accessible to all fitness levels and can benefit everyone. Try out one of these practices at a local studio and immerse yourself in all the benefits of yoga! 

Golgappa What?

Photo credits: Panipuri 

The golgappa or panipuri is a traditional popular street snack in India, Bangladesh, Pakistan and Nepal. It is in the form of a fried round, hollow and crisp Puri that is filled with a variety of selected water, chili, chaat masala, chickpeas, potato, onion, boondi and yogurt! 
One puri is small enough to be put into the mouth as a whole!


This delicious item is either referred to as Golgappa or Panipuri. When we interpret this, the name's significance to this food item can be understood as follows: ( quite interesting!) 
Gol (round) Gappa (at one time, without biting) 
Pani (water) Puri (dough fried in oil)


This is a very popular street snack that people enjoy when they go for stroll or shopping in these middle eastern countries. It is prepared in batches and usually people end up eating 10-20 golgappa's because of their irresistible taste! 


One golgappa can be filled in with a variety of different types of food containing protein, carbohydrates, and probiotics! It is a full energy packed snack! 


Steps to make a Golgappa:


1) Buy or make the crispy round Puris. You can buy the box from any local desi stores such as Apna Punjab, Baasha Foods, and many others in the Northeast, Calgary. To make the puri: Take Wheat flour (36%), Semolina (44%), Refined Palm Oil, and Salt. Knead it, make bite sized balls and fry them.

Photo taken by Maira Ali

2) Boil and mash 2 potatoes. Mix with crispy boondi (gram flour balls). Add chili powder, cumin powder, and salt per taste. Mix these well.


2) Make the Paani. If buying it from stores, it will come inside the box and you just have to mix the contents of the packet in water. If making it from scratch: Take Mint leaves, Water, Coriander leaves, Green chili, Tamarind, Salt. Mix this well in a blender. 


4) Make the Khatti Meethi Chutney (Sweet and Sour Sauce). Again, this will come in the box if purchased. To make: Mix Sugar, Dates, Tamarind, Red chili, Cumin, Salt in a blender. 


To Serve:

• Make a small hole in the Puri 
• Fill Puri with selected ingredients (potato, onion, yogurt)
• Add Paani and Khatti Meethi Chutney to finish off
• Pop it in your mouth and enjoy the burst of flavor!!

Tip for Crispier Golgappas: Microwave the Puris and heat them for 30 seconds. Remove and let them cool off. 

Healthy Dinners

The three most common misconceptions about cooking and eating healthy are:

1. Preparing healthy foods is time consuming
2. Healthy food just doesn't taste good
3. Healthy foods are more expensive

Well my friends, neither of these two things need to be true. Prepping, cooking and eating healthy can be simple, quick and affordable. It's all just a matter of knowing how to do it and sure it may take some more thought and time at first, but isn't your health worth it?

Grocery Shopping

First off buying healthy foods, when grocery shopping avoid pre-packaged, pre-made foods when possible. This includes impostor healthy foods such as lean cuisine meals, which are high in sodium and preservatives. Shop for fresh, in season fruits and veggies. Frozen fruits and veggies are an excellent choice as well because they are often frozen within hours of picking and maintain high nutrients. Avoid all canned fruits and veggies because they either contain a large amount of sugar or salt. Look for lean cuts of meat such as chicken breasts, pork tenderloin, turkey breast, bison and lean beef. Chose whole grains over white flour products, this includes brown rice, whole oats, whole-wheat bread and quinoa. Whole grains contain much more nutrients and fiber, which provides more health benefits to the body. Try something new by adding beans and legumes to your meals as a rich source os fiber, protein and nutrients. Try to buy organic when possible or make a trip to your local farms market for some really fresh ingredients. 

Photo Credit: muammerokumus

Tips for Successful Grocery Shopping

• Never grocery shop on an empty stomach, you will be more likely to make impulse purchases
• Make a weekly meal plan, then grocery shop accordingly 
• Shop mainly around the perimeter of the store, this is where all the fresh foods are kept, the interior isles contain more packaged and processed foods
• If it's not healthy, don't buy it! If you buy it, you will eat it!

Food Planning and Prep

When planning and prepping meals always make sure that fruits and veggies account for at least third, preferably half of your meal. Whole grains maximum of one third and protein should be maximum one third and preferably one quarter or about 6 ounces. Remember veggies hold a lot of bulk for minimum calories. Meaning they will fill you up for way less calories than meat and carbs. Look for recipes with lots of fruits and veggies or add more to your current recipes. A small green garden salad is a great addition to any meal and is an excellent way to get some more veggies in! Just make sure to use a low fat salad dressing sparingly. Have veggies and hummus or tzatziki for a quick and healthy snack or an apple with some almond butter makes a great snack because apples are high in fiber and almond butter is a source of protein. 

Recipes

Always look for recipes with lots of fruits and veggies and lean protein. You can easily make your own substitutes as well. Such as adding more veggies, swapping the meat for a healthier option e.g. ground turkey for ground beef and swapping simple white carbs for whole grain carbs e.g. brown rice for white rice. Another great tip is to use lower sodium sauces and try using herbs and spices to flavor food instead of processes sauces. These simple and easy changes will really help you to create healthier, fresh and delicious meals.

Photo Credit: Healthy USA

Healthy Recipe Variations and Choices

All of the below recipes are quick cook recipes that involve little prep, planning and cook time. They are budget friendly and taste delicious! Cook extra and you've got tomorrow's lunch covered as well. 

Spagetti Sauce - Try Turkey Bolognese Sauce  - includes lots of veggies and lean ground turkey serve over whole wheat pasta with a side salad. 

Burgers - Try this awesome Thai Turkey or Chicken Burgers -  lean protein with veggies added right in. Serve with whole grain buns, lots of veggies for topping, sweet potato oven fries or a salad.

Stir Fry - Beef Lettuce Wraps - served in lettuce for extra veggies, add in stir fried veggies to get some more nutrients and use extra lean ground beef. 

Chicken and Mushrooms in Garlic White Wine Sauce - lightened version, serve with brown rice and veggies.

Eating healthy is a lifestyle choice, but it does not mean you can never have a juicy cheeseburger again or another scoop of ice cream. It's about eating a balance diet and making eating choices more often than not. Make changes slowly and gradually, so its not such a shock. It's all about getting in the groove, healthy eating does not have to be time consuming! 

Recovery Foods: Eating 'Right' after a Workout

Its that time of the year when everyone wants to attain their best shape for the summer! Who doesn't want to look good in their vacation, trips, or holiday pictures? Well, this is when most of us start working out and pushing ourselves into spending more and more time in the gym or jogging outside. 


Even though we feel that we are going to be continuing this hardworking attitude throughout the year, sometimes our bodies do not support us during this process. This is because the after effects of workout has impacts on the body in the form of cramps, soaring of muscles, and fatigue. Therefore, what I am going to be focusing on today are the after proper foods that can be consumed after a workout to help the body recover from the extensive exercise and help you reach your goal of not giving up your routines and building up towards your ideal shape!

Photo taken by Maira Ali

1) Greek Yogurt: This yogurt is getting really popular nowadays! It contains a huge load of protein and probiotics that helps to cut your carb intake which helps the muscles because too many carbs slow down the progress of your muscle building routine. 


2) Chicken Breast: Lean meat like chicken is packed with muscle building amino acids. We can add this with pasta or enjoy it in a sandwich or wrap or even add some fruit or yogurt to go with it and increase the carbs to make a full balanced meal.

Photo taken by Maira Ali

3) Bars: Eating a power bar right after a workout will give instant energy and freshness to the mind. Try picking bars with oats, wheat flakes, fruits and chocolate to sweeten up the rest of the dry tasting ingredients. These come in the market by the common name of granola bars.  

Photo taken by Maira Ali

4) Chocolate Milk: Low fat chocolate milk not only helps fast paced muscle recovery after a workout, but it also quenches thirst and makes the stomach feel fuller for a higher energy level. 


So take this easy way out and recover and refuel with these regenerating foods! 

Five ways to stay fit on a vacation!

Picture by Fineliving

Summer is coming and that means you allow yourself to let loose, break free from life and take some vacations. It is also means that it’s that time of year when you fear that all your efforts in losing or maintaining your weight will go to waste. I have some easy tips that will help you stay fit even during your vacation.

1.  Plan ahead. Make sure you know where you are eating beforehand and what activities you are wanting to do while on your trip. If you plan a laid back, relaxed vacation with unique restaurants you can plan a workout schedule or extra physical activities to fit in.

2.  Be smart with balance and moderation. If you know you are always going to lunch and dinner out, try limiting yourself to those two meals and if needed throughout the day fill up on healthy snacks. Also try and work on portion control. Especially if you are in your bikini throughout the day you won’t want to feel and look extremely full!

3.  Incorporate some physical activity in your days. It can be as simple as taking the stairs instead of the elevator, walking or running on the beach, swimming or other beach activities.

4.  Watch your alcohol. You are going on vacation to have a blast, so do that but do it responsibly and cut down your alcohol intake as much as possible.

These pointers will come in handy and defiantly help you feel that your hard work for your summer body was not a waste but you can’t forget to enjoy your trip! You’re on vacation to relax so I recommend you do that. Allowing yourself to sit back in a tranquille environment will also sooth your body to help you feel healthier as well!

Picture by Celluite weight loss

Magic in a Bottle?

A new diet craze seems to be discovered on Dr. Oz every day. A few months ago raspberry ketone became a new craze. Professionals were claiming the berry to have properties which could dramatically help with weight loss. I thought this sweet berry was deserving of attention as a dietary supplement.

Raspberryketone is a natural phenolic compound which is the primary aroma concentrated from red raspberries. It’s primary use is for perfumes, cosmetics and food flavoring. The use of raspberry ketone is rare due to it’s expensive manufacturing cost. The natural compound can price as high as $20 000 per kg.

Photo by: Rodger Tyler

Dr. Oz iscalling it a fat-burner in a bottle. On his show he explains that the research shows raspberry ketone dramatically increase weight loss when paired with proper diet and regular exercise.  I can’t help but question this research, wont weight loss increase with proper diet and regular exercise without the help of raspberry ketone?

Apparently with 100mg of this product, equal to 90 pounds of raspberries, the metabolism speeds up and burns fat more rapidly.  However other research states raspberry ketone has zero clinical evidence to support weight loss in humans.

This is not the first time a diet revolution is declared by a paid professional.  As consumers it is important to consider these diet crazes. Unfortunately there is no such thing as weight loss in a bottle or a pill. We should all think twice before buying into these products. 

A very important 5 letter word!!

Ever wake up in the morning craving sugary, fattening and unhealthy foods? A reason for this could be that you are not getting enough sleep.

 

Picture by Ranting and Raving

I was listening to 660 am radio this morning and they gave a huge speech on how not getting enough sleep can be a leading cause of obesity. I found it quite interesting because how does not enough sleep make you fat?

 

They stated that your body needs at least 7 hours of sleep each night to fully heal itself from your day and if you can’t reach that you may wake up feeling hungrier and craving worse foods then you would have if you had a good night rest. I found this very interesting as I am one of those people who does not get as much sleep as I should so I decided to look more into it and it allowed to me understand how important sleep truly is.

Sleep does many things for your mind and body:

• Helps the brain with learning and memory.
• Controls your metabolism and weight
• Controls your mood. If you are not getting enough sleep you may feel impatient, moody and irritable.
• Controls stress, which can decrease heart disease.
• Allows for your body’s immune system to function properly, including the body’s killer cells, which can prevent other diseases.

I know it is hard to get a certain amount of sleep each night. We all have extremely busy lives. Try skipping that last TV show before bed and avoid checking your Facebook, Twitter and other sites one last time and try your best to go bed and doze off!!

Picture by City of Kik