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Beware of These Three Surprising Sources of High Fructose Corn Syrup

April 21, 2016 by

Avoiding high fructose corn syrup seems like it would be fairly easy if you read your labels and eat a plant-based diet. However, there are still ways in which this artificial sweetener can find its way into the food you eat. Here are three surprising sources of high fructose corn syrup that you might want to avoid:

  1. Salad dressing. Low-fat or not, many salad dressings contain high fructose corn syrup as a main ingredient. Make your own with oil and vinegar dressing or buy organic to avoid this.
  2. Honey-roasted peanuts. There are only seven ingredients in this sweet snack, and corn syrup is one of them. Choose raw or oven-roasted nuts instead.
  3. Ketchup. It might be no surprise that ketchup includes sugar, but some brands contain exceedingly high amounts. Look for all-natural brands or use ketchup sparingly.

Corn Syrup in Unexpected Foods [Huffington Post]
Surprising Products That Contain High Fructose Corn Syrup [Divine Caroline]
(Not So) Sweet: Surprising Foods Containing High Fructose Corn Syrup [Babble]
6 Popular Foods with High-Fructose Corn Syrup [FitDay]

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Heading to a Picnic? Keep These Food Storage Safety Guidelines in Mind!

July 23, 2015 by

The only thing that can spoil a picnic more than rain is spoilage in another area: the food! You might be so concerned about mastering your mom’s potato salad recipe that you forget to properly protect it from the hot sun, and that will put quite a damper on your fun day outdoors. Follow these safety tips for properly storing and serving picnic food:

  • Keep cold foods cold. This may seem obvious, but you’ll need to thoroughly line a cooler with ice or frozen gel packs to ensure that your food stays cold even as the temperatures rise. This includes things like creamy salads, meats, and cheeses.
  • Use a thermometer. Perishable foods should be stored at a temperature of 40°F or below, so use a thermometer to make sure that you maintain that temperature all day long.
  • Keep the cooler closed. Store water and soft drinks in a separate cooler from the perishable food to minimize the how often the cooler is opened throughout the day.
  • Prevent cross-contamination. If you’re grilling meats at your picnic, be sure to thoroughly wrap them in plastic wrap or store them in plastic containers. Always wash your hands after handling raw meat, and don’t let meats touch fruit, veggies, or other foods.

Eating Outdoors, Handling Food Safely [FDA]
Perfect Food Safe Picnics! [FoodSafety.gov]
Picnic Food Kids Will Love: Pack A Safe & Healthy Basket [Parents]

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Watching Your Weight? Don’t Make These Dieting Mistakes!

June 4, 2015 by

You might think that you’re on a fairly healthy diet that will eventually lead to your goal weight, but some of your eating habits might actually do more harm than good when it comes to weight loss. Check out these common dieting mistakes to make sure that they’re not a part of your daily routine

  • Eating too fast. By rushing through every meal, you don’t give your body enough time to actually feel full. If you eat slower, you’re more likely to stop eating when you’ve actually had enough.
  • Forgoing meals. Instead of making you lose weight faster, skipping meals actually leads to consuming more calories later in the day. Even if you’re not feeling hungry at meal time, try eating a small snack to keep your appetite regulated.
  • Consuming liquid calories. Many dieters don’t realize just how many calories there are in many common beverages. Drinks like wine, beer, coffee, and even juices can add hundreds of unnecessary calories throughout the day.
  • Eating too-large portions. It’s always smart to measure the portion size of your food before eating it, as it is very difficult to judge the amount of calories simply by looking at a food. You can do this by using a food scale or carrying plastic containers in the recommended sizes.

Diet Mistakes: 6 Reasons You're Not Losing Weight [WebMD]
14 Diet Foods To Avoid [Prevention]
13 Healthy Foods to Avoid For Weight Loss! [Active Beat]
Jillian Michaels: Weight-Loss Tips That Work [Health]

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Confused About Cholesterol? Learn More About It

March 19, 2015 by

How much cholesterol should a person really consume in a day? Are some types of cholesterol worse than others? There are a number of confusing “facts” floating around about the mysterious topic of cholesterol, and it may seem difficult to decide which ones are true. Here are a few definitive statements that will set the record straight and put you on the right track toward lower cholesterol. (Remember to consult with your doctor for medical advice!)

  1. Women should worry about their cholesterol just as much as men. Although many people think that cholesterol is man’s problem, once women enter menopause it affects them just as much. Menopause causes a woman’s “good” HDL cholesterol levels to decrease and their “bad” LDL levels to increase, which puts them at just as much risk.
  2. Everyone should practice a healthy diet and regular exercise routine to prevent high cholesterol. While being overweight or obese does put you at a much higher risk for high cholesterol, genetics are to blame for many instances of high cholesterol, as well. No matter how thin or physically fit you are, all adults should be concerned with their cholesterol levels.
  3. Whole foods are always better than packaged foods. There are many packaged foods that claim to be low in cholesterol, but they are often filled with other things (such as trans fats) that can also increase your cholesterol levels. Fruits, vegetables, and lean meats are always a better choice.

Common Misconceptions about Cholesterol [American Heart Association]
The Top 5 Cholesterol Myths [Health]
4 Dubious 'Facts' About High Cholesterol [Everyday Health]
Common Misconceptions About Cholesterol, Foods and Fats [Natural Therapy Pages]

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How to Adapt Your Fitness Routine to the Fall Season

October 16, 2014 by

Once the weather gets chilly and you don’t have the luxury of slipping on your running shorts and going for a morning jog, it can be difficult to stay active. That doesn’t mean that your workout routine should grind to a halt, however. Here are a few smart ways to switch up your exercise routine for autumn weather.

  1. Work around changing schedules. Not only does the weather change in the fall season, so does your schedule. If you have to transport the kids to and from school, arrange to work out in the afternoons when you can expect to have some time to yourself.
  2. Keep indoor workouts on hand. Although the fall provides beautiful backdrops for running outdoors, its unpredictable weather can also bring cold temperatures or even rainfall. Be sure to research a few indoor workouts so that your routine stays on track.
  3. Prepare for the weather. If you live in an area that gets very cold come fall, stock up on thermal leggings, long-sleeve shirts, and even gloves to wear while running. It’s also smart to wear reflectors on your clothing if you like to work out outside, since the sun goes down earlier during the autumn season.

Adapting Your Outdoor Exercise Routine for the Fall Season [Fitness Together]
Adapt Your Workout for Cooler Weather [F&W News]
Fall Fitness: Stay Healthy This Autumn With These Health Tips [YMCA]

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Hosting a Summer Cookout? Read These Food Safety Tips!

August 21, 2014 by

Barbecues and cookouts are very popular in the summertime, but the warmer temperature can be dangerous when it comes to keeping food fresh. Here are a few tips that will help you safely handle food at your next outdoor gathering.

  1. Wash your hands. This may go without saying, but many people don’t wash their hands as often as they should when it comes to handling food. Be sure to wash up before preparing food, after handling raw meat, and any time you’re serving guests.
  2. Beware of cross-contamination. Raw meat, eggs, and other bacteria-prone food items are the most common culprits of cross-contamination. Prevent the spread of bacteria by using separate cutting boards and utensils for raw meat and vegetables.
  3. Cook meat thoroughly. Even if you’re cooking over the open flame of a barbecue, it’s important to make sure that the meat cooks entirely through. Hamburgers should reach at least 160°F, while poultry should be 180°F or higher.
  4. Keep foods cold. If you’re serving potato salad or other dishes with dairy in them, make sure that they stay cold all day long. This means packing them in ice, using a well-insulated cooler, and even keeping them in the air conditioned car during transportation.

Seasonal Food Safety – Selections for Spring and Summer [USDA]
Food Safety for Summertime [MDH]
Picnic Eating and Outdoor Dining [Home Food Safety]

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Oil Pulling 101: What You Need to Know About Oil Pulling

July 24, 2014 by

Have you heard of oil pulling? This new holistic health craze, which is actually an ancient Ayurvedic detoxification remedy, is said to boost overall health simply by swishing oil around the mouth once daily. The oil emulsifies with saliva in the mouth, becoming a cleansing agent that removes harmful bacteria, toxins, and plaque from the teeth and gums. The practice is also said to ease sinus congestion. But does oil pulling actually work? That's for you to decide—after checking in with your doctor or dentist first, of course.

If you'd like to give oil pulling a test spin, here's a handy guide to get you started.

1. Choose your oil.
The oils recommended for oil pulling are coconut, sesame, olive, and sunflower. You'll only need one tablespoon per pulling. If you choose coconut oil, let it liquefy before beginning your session.

2. Swish—and then swish some more.
Swish the oil around your mouth, just as you would with mouthwash. "Pull" the oil through your teeth. Your goal is to swish the oil until it becomes viscous and white. It usually takes 10 to 20 minutes to achieve this consistency, although beginner pullers can work their way up to that time.

3. Spit and rinse.
Once you've reached your allotted time, spit the oil into a trash can—not the toilet or sink, as the oil can clog pipes. (Don't swallow the oil!) Rinse your mouth with warm water, then brush your teeth. How often you practice oil pulling is up to you, although optimal benefits are said to achieved when oil pulling is performed several times per week.

Oil Pulling With Coconut Oil to Transform Your Dental Health [Authority Nutrition]
Oil Pulling: The Habit That Can Transform Your Health [Food Matters]
Oil Pulling for Oral Health [Wellness Mama]
What is Oil Pulling? [Coconut Oil Pulling]

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