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Reap the Health Benefits of Flax Seeds With These Recipes

April 21, 2016 by

Flax seeds are some of the healthiest foods on earth due to their high levels of omega-3 fatty acids and other beneficial nutrients, and luckily, it’s very easy to incorporate them into many of your favorite foods. Here are just a few great recipes that will help you to reap the health benefits of flax seeds!

Oatmeal Cranberry Lemon Cookies [Bob’s Red Mill]
This unique recipe offers the best of both worlds: the sweet, chewy taste of cookies and the bodily benefits of a health food. These cookies are also gluten-free, vegan, and low in calories, making them great for all kinds of diets.

Kale and Banana Smoothie [All Recipes]
Fuel up in the morning or after a workout with this quick and easy recipe that not only uses flax seeds, it’s also packed with fruits and vegetables. Simply blend kale, bananas, and soy milk with one tablespoon of flax seeds for a drinkable snack on the go.

Banana-Flax Breakfast Muffins [Vegetarian Times]
Keep these flax-filled muffins on hand throughout the week for a quick breakfast that you can eat on your morning commute. The combination of bran and flax is great for digestive health, while four whole bananas offer a boost of potassium.

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Cooking Without Eggs? Bookmark These Webpages!

November 5, 2015 by

Eggs are a staple in just about every recipe, but many people can’t consume eggs due to food allergies or a vegan diet. If you want to cook the delicious foods that you love without eggs, these websites offer simple tips and clever substitutions that can help.

Chef In You
The Chef In You Egg Substitutions page features just about everything you need to maintain an egg-free kitchen. A detailed chart describes things that you can substitute for eggs in a variety of dishes, including products like tofu, bananas, and commercial egg substitutes. There are even recipes that show you how to make desserts, breakfasts, and entrees without using eggs.

Kids With Food Allergies
Whether you have a child with a food allergy or not, this informative website will show you how to cook without eggs. The detailed articles describe alternatives for using eggs as a binder, a leavening agent, or a glaze, and there’s even a list that tells you some uncommon foods to avoid if you have an egg allergy. If you want to make an egg-free dish at home, Kids With Food Allergies also provides a few free recipes for baked goods without eggs.

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Three High-Potassium Foods Beyond the Banana

August 20, 2015 by

Potassium has many important health benefits beyond preventing muscle cramps after a workout. This essential mineral helps prevent hypertension and fatigue, and it also regulates your heart rate. Here are three foods that are high in potassium for you to add to your diet:

  1. White beans. Cook up one cup of these beans to get 29 percent of your daily value of potassium. Add them to your soups or make hummus for a healthful boost.
  2. Avocado. Here’s a good excuse to go in for seconds on the guacamole: 1/2 cup of pureed avocado contains 16 percent of your daily value of potassium.
  3. Mushrooms. Add them to stir-fry or saute them alone; mushrooms pack in the potassium in small doses. One cup of sliced white mushrooms gives you 12 percent of your daily value.

Top 10 Foods Highest in Potassium [Healthaliciousness]
15 Foods That Are High In Potassium [Health.com]
Food with More Potassium than a Banana [Huffington Post]
Potassium and Your CKD Diet [National Kidney Foundation]

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High Fructose Corn Syrup Hides in These Common Foods

May 21, 2015 by

While you might suspect that packaged foods like sodas and candies contain high fructose corn syrup, this processed ingredient actually lurks in many places that you wouldn’t expect. Here are a few surprising sources of high fructose corn syrup that you should avoid if you’re trying to eat healthfully.

  1. Yogurt. While most people consider yogurt a healthy food, when it’s packed with sticky sweet high fructose corn syrup, it’s a whole different story. Many flavored yogurts in the grocery store contain the sweetener to give them their fruity flavors, and even a large number of low-fat and fat-free yogurts are filled with it.
  2. Salad dressings. No matter how healthy you think your salad dressing may be, its positive traits don’t matter if it’s filled with high fructose corn syrup. If possible, making your own salad dressing is a surefire way to know exactly which ingredients are used.
  3. Breads. Even if you avoid all of the sweet, dessert-style baked goods at the grocery store, high fructose corn syrup may be sneaking into your diet through your plain old bread. Even breads made with wheat and whole grain often contain the syrup, so be sure to check the ingredient list before you make your purchase.

Corn Syrup in Unexpected Foods [HuffPost Healthy Living]
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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Learn More About Vegetables From These Facts

January 22, 2015 by

You know that vegetables are important for your health and well being, but there are a number of facts that many people don’t know about getting your daily greens. These helpful facts from the USDA will give you some insight into the world of vegetables.

Vegetables are organized into five subgroups.
Based on their nutritional content, vegetables are categorized as either dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

You can get your daily veggies from a variety of sources.
Fresh vegetables are the most obvious choice, but cooked, frozen, canned, dried/dehydrated, and 100% vegetable juices are also valid sources.

Eating the proper amount of vegetables can prevent certain diseases.
Getting enough vegetables can help to prevent heart disease, stroke, certain cancers, obesity, type 2 diabetes, and may decrease kidney stones and bone loss.

Half of your plate should be made up of veggies.
While the exact recommended daily intake varies from person to person, filling half of your plate with vegetables is a good general rule.

Vegetables that are easy to prepare will help you eat them more often.
Things like microwavable frozen veggies or bags of pre-made salad greens are good examples.

Tips to Help You Eat Vegetables [USDA]

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Think Beyond Citrus With These Surprising Sources of Vitamin C

December 18, 2014 by

You probably remember your parents telling you to drink orange juice as a child because it provided you with Vitamin C, but do you really understand the benefits of this miracle vitamin? Vitamin C boosts your immune system to prevent you from getting sick, and it provides beneficial antioxidants that keep you looking and feeling your best. Here are a few lesser-known sources of Vitamin C.

  1. Red bell peppers. One small red bell pepper actually provides even more Vitamin C than a cup of orange juice, and it contains only four grams of the carbohydrates that many citrus fruits are high in. In fact, a juicy bell pepper actually provides 203% of your recommended daily value of Vitamin C.
  2. Strawberries. If you want to extend your Vitamin C search to fruits outside of the citrus family, strawberries are a great option. One cup contains 97.6 milligrams of Vitamin C, which is about 130% of your daily value. Even more conveniently, the same amount of frozen strawberries offers 105.6 milligrams of beneficial C vitamins.

10 Surprising Sources of Vitamin C [Doctor Oz]
Surprising Sources of Vitamin C [d Life]

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4 Tips for Serving a Safe Food Buffet

September 18, 2014 by

If you’re hosting a large party, you’re likely concerned with serving tasty foods, but your goal should also be to keep those foods safe for your guests. Here are a few helpful tips that will keep your food buffet just as healthy as it is delicious.

  1. Wash your hands. The first thing you should do when preparing a food buffet is wash your hands. This prevents you from spreading germs to your guests, but it also helps to keep you safe from food borne illnesses caused by raw meat, eggs, and other ingredients. Be sure to wash your hands each time you refill the buffet, as well.
  2. Cook foods completely. It’s safe to keep foods out on a buffet, provided that they’re cooked properly beforehand. Meats like beef and pork chops should be cooked to at least 145º F, while chicken and poultry should reach at least 165º F.
  3. Use the proper serving tools. If you’re serving hot foods, be sure to store them in a chafing dish, slow cooker, or warming tray to keep them from changing temperature. Cold dishes can be served in nesting bowls over bowls of ice, and they must stay at 40°F or lower in order to stop the growth of bacteria.
  4. Abide by the two-hour rule. Finally, never let foods sit on a buffet for more than two hours. Tossing food that’s been at room temperature for too long will ensure a safe and healthy party.

Serving Up Safe Buffets [FDA]
Serving Prepared Foods Safely [Whole Foods]
Holiday or Party Buffets [USDA]
Buffet Safety [NSF]

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Feel a Cold Coming On? Load Up on These Surprising Vitamin C-Rich Foods!

July 24, 2014 by

If you feel a cold coming on, there are few better natural remedies than to eat foods that are high in Vitamin C. Orange juice is a popular option, but you can also take advantage of the high levels of Vitamin C in a wide variety of other fruits and vegetables. Here are just a few of the best sources of Vitamin C for the next time you’re feeling a bit under the weather.

  1. Papaya. Papayas are just as sweet and refreshing as oranges, and they contain 95.6 milligrams of Vitamin C in just one small fruit. Papayas are also rich in Vitamin A and dietary fiber. To get even more of this valuable vitamin, mash enough papaya to fill one cup; it provides about 140 milligrams of Vitamin C.
  2. Broccoli. Whether you toss it into a stir fry or eat it raw as a snack, broccoli is another great source of beneficial Vitamin C. One 148-gram serving provides about 132 milligrams of C vitamins that boost your immune system and prevent illness.
  3. Kale. Kale isn’t just a trendy so-called “superfood,” it actually does provide a whole slew of health benefits. Just two cups of chopped kale offers 160.8 milligrams of Vitamin C, as well as large amounts of Vitamins A and K, phytonutrients, and fiber.

Surprising Sources of Vitamin C [Berkeley Wellness]
7 Surprising (and Delicious) Sources of Vitamin C [Care2]
7 Foods With More Vitamin C Than an Orange [Huffington Post]

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Healthy Snack Recipes to Keep You Feeling Full

March 20, 2014 by

If you’ve ever dieted, you know how it is to feel like you’re never quite full all day long. Healthy snacking is an important part of any diet, and these healthy snack recipes will give you creative ideas to have at home or take with you on the go.

Bruschetta
The tasty favorite uses only a few ingredients to create a fresh tasting, flavorful midday snack. Simply toast a few pieces of whole-grain bread and slice up some tomatoes, olives, and red peppers for a small meal that’s both healthy and hearty.

Fruit Skewers With Yogurt Dip
Instead of cream cheese dip that's packed full of harmful calories, fruit this dip is made with fat-free yogurt, honey, and vanilla extract. By piercing a few of your favorite fruits onto a wooden skewer, this snack becomes just as portable as it is nutritious.

Turkey Pinwheels
If you’re concerned about getting enough protein throughout the day, this fun snack will keep you feeling full and energized. Whole-wheat bread, turkey, red peppers and cucumbers all rolled together into pinwheel shapes make unique alternatives to the traditional sandwich.

For more fun, healthy snack ideas, visit the NIH website here.

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How Many Calories Does Physical Activity Burn?

February 20, 2014 by

Physical activity of any kind is always good for you, but some activities are better than others. To find out which types of physical activity burn the most calories (and to see where your favorite exercises rank), check out these interesting facts from the USDA. Here's some of its highlights:

  • The more a person weighs, the more calories he or she will burn.
  • Physical activities are grouped into two types, rigorous and moderate.
  • In one hour, an average man (5’ 10” and 154 pounds) will burn 330 calories from playing golf.
  • In one half hour, that same man will burn 140 calories just from walking at a normal pace.
  • Performing a more vigorous activity, like running or jogging, will burn 590 calories in an hour.
  • If you only have 30 minutes, another vigorous activity like lifting heavy weights or playing basketball will still burn about 220 calories.

This chart proves that the smallest activities can really add up. Even if you only have a short amount of time or you’re feeling a bit tired, any type of physical activity is better than nothing at all.

For more information about calories and physical activity, visit this informative chart from the USDA.

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