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Showing posts from October, 2012

Ketchup, BBQ Sauce, Mayonnaise | The Truth

Tanya Zuckerbrot MS, RD


Condiments add zesty flavor to foods that might otherwise be tasteless or boring. But many popular condiments pack a shocking amount of calories and fat. A spoonful of classic mayonnaise, for example, adds an extra 100 calories and 10 grams of fat to whatever you mix it with. Baste your skinless chicken breast in honey-barbecue sauce and you may as well be eating it deep-fried.
The good news is that tasty condiments don’t have to be terrible for you. It’s easy to get the sweetness, creaminess or tanginess you want at virtually zero calories. Here, we’ll show you how to spot the not-so-good choices and swap them for better ones.
Mayonnaise fans put it on or mix it with just about anything. Unfortunately, regular mayo ranks among the worst of the condiment offenders, but in truth, even non-fat varieties of mayo aren’t a whole lot better considering the sugar and preservatives they contain. Your best bet is to make a healthier version of mayo yourself by blending Gre…

Honey | Cleansing Agent

The benefits of honey go beyond its great taste. A great natural source of carbohydrate which provides strength and energy to our body, honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes. Its natural sugar plays an important role in preventing fatigue during exercise. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy. It is known that honey has also been found to keep levels of blood sugar fairly constant compared to other types of sugar.

Honey is a great natural source of carbohydrate which provides strength and energy to our body. Honey is also known for its effectiveness in instantly boosting the performance. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost. Its antioxidant and anti-bacterial properties can help improve digestive system and help you stay healthy …

Solution to Food Cravings

For starters, have you ever experienced the late-night call to the fridge for a sandwich, or a leftover piece of pie?
Do the cookies, breads, and cupcakes call to you in the night, begging you to eat them?
Trust me on this, you are not alone! Everyone at some point in time, regardless if you are on a diet or not, has experienced the stomach pains of wanting those forbidden foods.
Why?
There are TONS of theories behind food cravings.
First, scientists, doctors, and nutritionists alike, thought that food cravings were borne out of a basic need that was not being met. You craved that juicy steak because you were deficient in protein or iron…
You craved chocolate for a different reason.   You could have needed the antioxidants that are found in chocolate, or the sweet taste…
But along came other researchers that debunked that myth.
Due to the fact that people didn’t crave ALL types of food, like the ones that were good for them (dark leafy greens, fish, etc.), researchers needed to find another r…

Caffeine and Skin Cancer

Skin cancer, which is one of the most common forms of cancer in the world today, affects millions of people worldwide. The most common cause of skin cancer development is exposure to ultraviolet rays. 
Researchers showed that caffeine consumption from all sources (coffee, tea, soda, or chocolate) was inversely related to cancer risk.
They also showed that people with the highest intake of caffeine showed a lower risk, compared to people with the lowest intake of caffeine.
When it came to drinking caffeinated coffee, the researchers showed that people who drank coffee per day, showed a lower risk for developing skin cancer than people who only drank one cup of coffee per month.

However, it does show promise for caffeine consumption and a reduced risk for skin cancer.

Caffeine, which has been shown to improve performance and alertness, is used as a way to wake people up in the morning. However, caffeine has many more benefits than just waking you up in the morning.
Caffeine has …

Fruits & Vegetables | Benefits

WATERMELONWatermelon, which is full of vitamin C, beta carotene, and lycopene, is also 95 percent water.So enjoying this summertime snack year round is worth it.Not only do you get a high content of water, you also get calcium, magnesium, potassium, and sodium, which makes it a great snack for replenishing your body of lost nutrients after your workout. Besides having plenty of water, vitamins, and minerals, watermelon also has naturally occurring sugar (only 8 percent), which is much lower than juices and sugary drinks.
TOMATO For most people, tomatoes are used as a vegetable to top salads, sandwiches, and other meals. However, you may not know that tomatoes are actually a fruit – and they contain a LOT of water. Tomatoes are 90 percent water, which makes them a perfect food to rehydrate you at any meal of the day. They are also filled with the antioxidant lycopene, which has been shown to benefit eye and heart health. Plus, tomatoes have a healthy serving of vitamins A, C, and potass…

'Diet' and 'Lite' - Cola

Nutritionist 'Pooja Makhija' answers the following question:
When cola companies claim 'Diet' and 'Lite', what do they mean? Are these really low in calories? And are they safe for consumption on a regular and daily basis? - Sasha Sharma
Pooja: Conventional aerated drinks are sugar-laden carbonated beverages. Their 'diet' counterparts are the carbonated waters without the 'empty sugar calories' rest of the remaining ingredients being the same. Yes, diet colas are low in calories (because the chief contributor sugar is missing). But they are not a dieter's dream! They may not have as many calories but do have artificial sweetener aspartame as the main sweetening agent. Aspartame have long list of harmful effects. Enamel erosion, bone loss, kidney damage, weight gain, frequent headaches, brain cell damage being the feared ones. I wouldn't consider diet sodas 'safe' for daily consumption.

Power of Nuts

The Good

Even though nuts have a big warning on them for higher than normal levels of fat, the majority of nuts are full of the good fats and lower in the bad fats.  Anyone who has been looking for a great option for losing weight please read on.
Low fat diets are great diets for people who are looking to lose weight and also for patients who have heart disease, nuts are not the enemy.  Nuts are very low in the bad fat or saturated fat, but loaded with heart health fats like mono and polyunsaturated fats.   Mono and polyunsaturated fats have been linked to increases in total cholesterol and increases in HDL cholesterol.
Research done by Griel et al, showed that supplementing the diet for 4- weeks with nuts has tremendous benefits on lipid profiles, especially LDL cholesterol.  They concluded that not only was the mono and polyunsaturated fats important in lowering cholesterol, but that nuts have may have other compounds that help alter the cholesterol levels. 
A study done on women by Ji…

Improving Sleep

Night is the time that we lay down and drift off to dreamland  recharging our internal batteries and preparing ourselves for the next day.   However, some people do not get the full benefits of sleep and what sleeping has to offer our bodies.Sleep is one of the most important routines for our health and well-being.  Sleep replenishes the body, helps to repair tissue, eases the mind, and sleep helps with weight loss.  If you have trouble falling asleep and staying asleep, then read on for the top 12 ways to help get a better night’s sleep. 12) Skip the water fountain before bed. Why it is important: Drinking right before bed can lead to disturbance in sleep by running to the bathroom during the night.
What you can do to help:  Drinking water is important to keep up with hydration and can help with weight loss.  Try to minimize the amount of fluid that you drink at night to prevent excessive trips to the bathroom.
Tips: Try to stop drinking fluids after 8 pm in order to help minimize waking…

Cocoa | Benefits

Cocoa, which comes from the cocoa bean, has been shown to have protective health benefits when ingested in moderate amounts.  Some potential benefits of cocoa have been shown in cardiovascular health and improvements in eye and brain function. 
Yes, no mistake about it, I did put cocoa and weight loss in the same sentence.  Cocoa is the non-fat product of cocoa liquor also known as 'crème de cacao'. Now, when you see 'liquor' you may say there's Alcohol in it! The truth is there is no Alcohol in Cocoa Liquor, it is simply a liquid form of chocolate. It is full of flavanols which have been shown to exhibit some amazing health benefits in the body. Current research shows that cocoa has benefits not only in the way our bodies handle antioxidants, powerful nutrients that help in battling oxidative stress, but also aids in weight loss.

Cocoa for Fighting Oxidative Stress High intensity exercise, among other things, can lead to greater cell damage due to oxidative stress.…

Hot Chocolate Biscotti

Nutritional Information : 129.3 Calories 6.1g Fat 15.7g Carbs 4.7g Protein Makes 26 Ingredients:-1 ½ cups of quinoa flour -1 cup of mixed chickpea & fava flour -1 cup of cocoa powder -1 teaspoon of aluminum free baking powder -5 eggs, room temperature -1 teaspoon of Stevia -1 teaspoon of Vanilla essence/extract -1 teaspoon of almond essence/extract -1 cup raw almonds, finely chopped -¾ cup of sultanas, raisins or cranberries -3.5 ounces/100 grams of 70-80% dark chocolate -3 tablespoons of coconut oil -1-2 tablespoons of almond, soy or low fat milk Directions:

Ice cream Cake | Prograde

by Prograde

Nutritional Information:

232.5 Calories
22.8g Protein
9.5g Carbs
11.8g Fat First, line a “deep dish” style, freezer safe ceramic bowl with plastic wrap. Make it about 4 inches too long on either side. Next, with your protein ice cream of choice in the ice cream maker (Vanilla: Blend 3 cups almond milk, vanilla flavor, with 3 scoops Vanilla Prograde Protein powder or any other protein powder, then add in the ice cream maker), take 1/2- 3/4of a cup of frozen berries of your choice (raspberries, strawberries, blueberries), food process them until broken down and small, and press to the bottom of the dish. Put it in the freezer while you’re waiting for the ice cream to finish. Take 1/2 cup of nuts of your choice (walnuts, pecans, almonds) and food process until pieces are small and uniform. When the vanilla ice cream is ready, spoon carefully and top the chilled berry topping, then finish with the layer of nuts. This will be the crust, when the cake is flipped upside down. Freeze till …

Orange Almond Crepes | Prograde

Nutrition Information (Per serving) :

92 Calories
5g Protein
6g Carbs
6g Fat

Preheat oven to 400 degrees and mix: -4 eggs -1/8 c. agave nectar -1/4 c. applesauce (unsweetened) -Zest from one orange Set aside when blended well. Next, take a1/3 cup measuring cup, pour into it one 1/2 scoop of Vanilla or Orange Protein powder, then top off the protein powder in the measuring cup with almond flour. Dump this first 1/3 c. measuring cup (filled partially with protein powder and partially with almond flour) into a separate bowl. To that, add: -1 2/3 cup almond flour -1/4 tsp baking powder -1/3 tsp salt Mix dry ingredients into the wet, whisk till you get a thick batter, drop onto an an ungreased cookie sheet (1-2 tbsp per crepe) with a tablespoon, and bake. No need to flip, they will bake perfectly! Take them out when fully baked, about 7-8 minutes. Put on a plate, add Yoghurt (in the flavor of your choice – vanilla works great) in a line down the middle. Roll snugly, with the seam facing down onto a plate. S…