How to Replace Out-and-About Snacks with Healthier Options

When you’re out and about, you can forget all the rules of nutritional wellness. Whether you’re snacking on popcorn at the cinema, or sharing a bag of chips with your friends, those treats can be really damaging to your wellbeing. So let’s take a look at a few healthier alternatives.

 

1. Nachos: According to Laura Cipullo, RD, owner of Laura Cipullo Whole Nutrition Services in New York City, while there are more than 1,000 calories in a standard serving of nachos, your bigger issue is the additives; each crisp is brimming with salt, and the cheese is more chemical than cow. In order to qualify as a “processed cheese food” the product only has to be composed of 51% cheese. Instead of noshing on nachos, wellness writer K. Aleisha Fetters recommends a soft pretzel. ‘Granted you don’t dip it in that gnarly cheese, a soft pretzel contains roughly 450 calories,’ she say. ‘Make it healthier by skipping on sodium: Ask for a salt-free pretzel or at least brush some of the salt from the top. If you feel the need to dip, grab a packet of mustard. You’ll actually score some potassium, phosphorous, and magnesium.’

 

2. Hard Lemonade: ‘Hard lemonade is high in carbs, alcohol, and calories,’ warns nutritionist Monica Reinagel, LN, CNS. ‘Plus the sweet taste makes it easier to swill these down.’ Fetters adds, ‘When you down massive amounts of sugar with your booze, your liver can’t handle both and lets your body store the calories as a type of fat called triglycerides. They congregate in the cells around your belly, the unhealthiest and most unflattering place to pack on pounds.’ Funnily enough, beer is a much healthier option! Fetters explains, ‘Besides being lower in calories and sugar, recent Japanese research found that hops’ naturally occurring flavonoids promote muscle mass. They also reduce your risk for diabetes, heart disease, and stroke. Beer is also rich in B vitamins, magnesium, and calcium, which can up your overall health and promote energy. Just remember not to overdo it. All you need is one to reap the benefits.’

 

3. Candy Floss: Fetters notes, ‘While it’s surprisingly low-cal (about 300 calories a bag), it’s pretty much just sugar. One three-ounce bag contains about 71,000 milligrams of the sweet stuff – that’s more than 80 percent of your daily-recommended allowance. And none of those sugars are from natural sugars; they are all added…If you are in need of a sugar fix, you might as well get some protein with it. Most non-fat original or plain varieties [of frozen yoghurt] (typically the lowest-calorie flavour) contain about 90 calories and three grams of protein per half cup. As long as you top it with fruit – and not candy – you’ll do okay.’

 

4. Popcorn: ‘While the air popped variety packs more fibre than brown rice and more antioxidants than fruit and veggies, what you get [when you’re out] is pretty much a health offender,’ says Fetters. ‘The stuff is cooked in oil, butter flavouring, and loads of salt, which keeps you slurping down calorie-filled drinks refill after refill. And so much for sharing: In one Cornell study, people with large buckets of popcorn ate about twice as much as those who had medium buckets – even when the researchers filled some of them with two-week-old kernels.’ For an alternative, Cipullo recommends Cracker Jacks. She notes, ‘One half cup only contains about 120 calories and since Cracker Jacks contain peanuts as well, you are getting monounsaturated fats and vitamin E.’

 

5. Chips: ‘Whether they are plain or topped with Parmesan cheese, they can easily come with more than 1,000 calories,’ Fetters asserts. ‘They are also pretty much pure, fried carbs, so they speed through your system, spiking your blood sugar and shooting up your hunger factor.’ Instead, try snacking on peanuts. Fetters points out, ‘Low in carbs and high in protein, peanuts are also full of healthy monounsaturated fat.’

Categories: calories, cheese, chips, cracker jacks, fetters, hard lemonade, laura cipullo, nachos, nbsp, popcorn, soft pretzel, Sugar

Low Calorie, Healthy Snack Ideas That You’re Bound to Love

Snacks are the bane of any dieter’s existence. You can have as great a diet as you like, balance all your nutrition really carefully, and then an attack of the munchies comes along and suddenly your wellness and wellbeing go out of the window as you reach into the biscuit barrel (and again, and again… )

 

The way to beat the snack attack is to be prepared. Next time the munchies hit, be ready to fight back, armed with recipes for low calorie snacks, smoothies, dips and popcorn. Stock up the pantry in readiness, and just don’t buy any biscuits or sweets at all.

 

One of the must indulgent (but not really) snacks that you can possibly keep in the house is the chocolate-covered frozen banana. To make these, get some ordinary bananas and chop them in half, through the middle. Get some lollipop sticks (the wooden ones) and gently insert them into the flat edge of each piece of banana. Put the banana popsicles onto a sheet of wax paper and slide them into the freezer for a few hours. When they’re frozen, quickly dip them in a pot of melted chocolate and them put them back into the freezer to set. If you’re feeling particularly ambitious, you can also sprinkle the hot chocolate mixture with coconut or chopped nuts.

 

Cherry cream cheese is another one that looks and tastes fabulous but won’t show up on the scales later. Blend some fresh cherries (black are best for this) and stir the puree into cream cheese. Spread this on a bagel or a graham cracker for a sweet and tasty low-calorie snack.

 

On movie night, reduce the calories of your favourite popcorn dramatically by making air-dried popcorn and then sprinkling it with a little cayenne pepper and some fresh Parmesan cheese.

Categories: banana, calorie, cheese, chocolate, cream cheese, diet, nbsp, popcorn, snacks

How to Fix Your Sense of Taste when Cancer Ruins Food

From the large to the small, cancer affects many areas of your wellbeing, and even its treatments can have a nasty impact. One way cancer or cancer treatment can affect you is through your sense of taste, whether food starts to seems too sweet, salty metallic or altogether flavourless. The good thing about these changes is that they won’t affect your wellness forever. However, in the meantime you need to what you can to maintain your calorie intake and meet your body’s protein, vitamin and mineral needs through your diet.

 

If you’re on a specific diet for other health concerns – such as a low-sodium diet or an eating plan designed for diabetes sufferers – you might need to set aside those restrictions for the time being. In order to increase your chances of getting adequate nutrition, you need to allow for more variety, so ask your doctor if it might be advisable to relax the restraints temporarily. When it comes to selecting and preparing foods, different things work for different people. We’ve assembled a few ideas with which you can experiment until you find combinations that appeal to you.

 

Not enough flavour: If food is falling a little flat, try to perk things up with new sauces, marinades, seasonings and other ingredients. (Before you get going with the spices, be aware that these can irritate a sore mouth or throat. If your mouth or throat is sore, you should also avoid acidic foods and hot foods or beverages.) While cooking, try barbecue sauce, extracts or other flavourings, ketchup, meat marinades, mustards, soy sauce, spices and herbs, teriyaki sauce, vinegar and wine. You can also sprinkle on some bacon bits, chopped green or red bell peppers, chopped onion or garlic, ham strips, nuts and cheese. If your morning cereal lacks pizzazz, experiment with brown sugar, maple syrup, honey, cinnamon, dates or raisins.

 

Too sweet: Everyone has a bit of a sweet tooth, but no one has a whole mouthful. To tone down your overly sweet foods, try adding a little salt or lemon juice to foods, and plain yoghurt, buttermilk, instant coffee powder or extra milk to milkshakes, instant beverage mixes or commercially prepared nutritional drinks. On the beverage front, go for diluted fruit juice, milk, buttermilk, lemonade, ginger ale or sports drinks. There are also less sweet dessert options, like yoghurt, custard, fruit, baked fruit, fruit with cottage cheese, fruit crumble, plain doughnuts, or graham crackers. In addition, try replacing sweet snacks with cheese, crisps, pretzels, cottage cheese, crackers, nuts and peanut butter.

 

Too salty: Just like a little salt can help when foods are too sweet; a little sugar may tone down the saltiness of some foods. Don’t add salt when you’re cooking and check that the seasonings and sauces you’re cooking with aren’t too salty either. Processed foods contain a lot of sodium, so these are best avoided. Instead, read labels carefully to ensure the products you buy are either “reduced sodium” or “low sodium” or go for bland foods with mild flavours.

 

Meat doesn’t taste right: The first thing to ensure is that the meat is fresh and cooked properly. If it still doesn’t taste right, replace meat with other foods that contain protein, such as cheese, cottage cheese, beans, peas, custard, egg dishes, lentils, malts, milkshakes, nuts, peanut butter, poultry, quinoa, yoghurt, tofu, and fish. On this latter suggestion, make sure your fish is either fresh, frozen or packed in a vacuum-sealed pouch, as canned fish can have a metallic taste. You can also try meat in combination with other foods and sauces, as you’d find in chilli, lasagne, spaghetti, casseroles, stews or hearty soups.

Categories: cancer, cheese, cottage cheese, foods, fruit, meat, peanut butter, Salty, Sweet

Could a Cheese and Wine Evening Save You from Diabetes?

The Mediterranean diet now has another feather in its wellness cap, thanks to a new large observational study. European research, published in the journal Diabetologia, has shown that if you follow a Mediterranean diet (which means chomping on fish, fruit and vegetables and healthy fats from olive oil), you’re potentially protecting your wellbeing against type 2 diabetes, especially compared to people who don’t go Mediterranean.

 

The study also discovered that a diet which a low-glycaemic load – meaning that it regulates your intake of carbs based on how they impact your blood sugar levels – can also lower your diabetes risk, while combining the best of both worlds and having a low-glycaemic Mediterranean diet means you’ll have the greatest benefit. These results are based on data from 22,295 people who were followed for more than 11 years. The researchers recorded dietary and diabetes information during this time, throughout which 2,330 people developed the type 2 variety of the disease.

 

In their study, the researchers wrote, ‘The influence of the Mediterranean diet against diabetes risk was independent of GL [glycaemic load] levels, and individuals with a high MDS [Mediterranean diet score] and a low GL tended to have the lowest diabetes risk. It is not difficult to envisage a low-GL Mediterranean diet, since olive oil and vegetables dominate this diet and do not contribute, or contribute only marginally, to the GL.’

 

The results of the study revealed that participants who were the most gung-ho for the Mediterranean diet were 12% less likely to develop diabetes than those who abided by it the least faithfully. At the other end of the scale, people who ate more carbs were 21% more likely to develop diabetes than the participants who consumed the fewest carbs. The researchers added, ‘the combined protection imparted by a diet with a high MDS and a low GI was about 20%.’

 

 

Still, this isn’t the only study to show how different diets can impact your diabetes risk:

 

1. Cheese. According to a recent study in the American Journal of Clinical Nutrition, cheese (despite it’s less-than-healthy reputation) can lower your risk of diabetes by 12%, and the more you eat, the more you protect yourself against the disease.

 

2. Tree nuts. Researchers from the Louisiana State University Agricultural Centre, who published their results in the Journal of the American College of Nutrition, found that regularly eating tree nuts reduces your risk of type 2 diabetes, heart disease and metabolic syndrome. Nuts such as pistachios, walnuts, almonds and cashews lower your levels of an inflammation marker called C-reactive protein, which is associated with heart disease and other chronic conditions. Plus, they raise your levels of the “good” HDL cholesterol, and lower your BMI.

 

3. British fruits. Another American Journal of Clinical Nutrition study found that people who eat apples, pears and blueberries are at a lower risk of Type 2 diabetes than those who don’t eat these British beauties. The researchers looked at the diets of 200,000 people, and determined that it was the anthocyanins in the fruits that reduced diabetes risk; flavanoids, however, did not.

 

4. Alcohol. Yes, in moderation, drinking alcohol is linked with a lower risk of Type 2 diabetes for women with refined carb-heavy diets, according to an American Journal of Clinical Nutrition study. Study researcher Frank Hu commented, ‘If you eat a high carb diet without drinking alcohol, your risk of developing diabetes is increased by 30%. However, if you eat a high carb diet, but (drink) a moderate amount of alcohol, the increased risk is reduced.’

 

I say it’s time for a cheese and wine evening, with a few fruity and nutty nibbles, don’t you?

Categories: american journal, cheese, clinical nutrition, develop diabetes, Diabetes, Diabetes risk, drinking alcohol, heart disease, high mds, Mediterranean diet, wine evening

Easy Recipes to Boost Your Calcium Intake

Calcium is a vital nutrient in the body, and it becomes more necessary as we age. Calcium does far more than just strengthening the skeletal system though, as it also improves the strength of your muscles, nerve transmission and even the functioning of your heart. As people age, the loss of bone becomes more of a concern. This is more common in women than men, especially after the menstrual cycle stops, and can even lead to heart disease and other health problems. It’s advised that people up their calcium intake, as most people don’t get enough, and you can do this with easy and delicious recipes that naturally contain more calcium. A balanced diet that contains plenty of dairy is the best way to ensure that you have enough calcium in your diet to stave off osteoporosis.

 

Baked apples

You may not immediately think of a baked apple as a great source of calcium, but there are ways to improve the more traditional offerings to help your diet and improve your wellbeing. First of all, slice the top off of the apple and core it – top with cinnamon and brown sugar and place in a baking dish, baking at 375 until it is soft and tender. Usually this takes around 40 minutes. Once it’s done, serve with natural yoghurt for a calcium-rich boost.

Mozzarella snacks

Cheese is well known for being a great provider of calcium, but it can be fattening and bad for your health if consumed in large amounts. Mozzarella is a brilliant way to get the best of both worlds, as it’s relatively low in fat but also gives the health benefits you need. Try coating it in breadcrumbs that have been seasoned with herbs and black pepper then baking in the over for a tasty treat. Cut the mozzarella into strips and coat in beaten egg before dipping in the crumbs. Once the cheese has been thoroughly coated (you may need to repeat the process) you can place the strips in the fridge to chill before baking in the oven.

Berry smoothie

Smoothies are loaded with nutrients, from calcium to fibre, fruit and vegetables. For this recipe, combine a cup of yoghurt, a cup of frozen berries, a cup of water and two tablespoons of berry jam – whichever you prefer. Blend together with a blender until it is smooth and enjoy straight away.

Cream of broccoli soup

If you want to load up on veggies quickly, soup is the way to go. This particular soup has the added benefit of calcium in the form of milk. Boil broccoli, sauteed onions, chopped parsley, garlic salt and white pepper together until soft, then blend together. Add two cups of non-fat milk and heat until piping hot.

Omelette and frittata

If you want a quick and easy meal that offers plenty of health benefits, an omelette certainly fits the bill. Mix two eggs with salt and pepper, and add a dash of milk. Once cooked through, you can top with cheese for even more calcium. For a heartier meal with added nutrients, try making a frittata. Mix six eggs this time with seasoning and add milk to make a looser consistency. Fry onions, mushrooms, pepper and sweetcorn in a pan until soft, then add the egg mixture, topping with cheese if you wish. Cook on a slow heat until firm on the bottom, then place in an oven to cook through. You can slice this into wedges and serve with a hearty salad for a delicious meal.

Categories: baking, bones, calcium, calcium intake, cheese, Food, Health Benefits, milk, pepper

The Strangest Reasons For Constipation

Constipation is something that almost all of us will suffer from at some point in our lives. For some people it is more common than others and can strike at virtually any time – maybe it’s after a heavy meal, maybe only when eating certain foods, maybe only when they are ill – but it’s often there as a constant problem. For others constipation is a much rarer affair that only happens once in a blue moon. We all know about certain things that are likely to cause us to have constipation, for example, having a diet that is low in fibre is a sure fire way to clog things up. And other things such as putting off using the toilet, not drinking enough water and not getting enough exercise can be choke points too.

 

But there are some reasons that people have constipation that may not be as obvious as these ones. These can range from anything from taking unusual supplements or medications, or perhaps it being part of a much more dangerous illness that is lurking somewhere beneath the surface and currently only manifesting itself as a relatively minor symptom such as thing. We’ve produced a list of some of the less normal reasons why you might be suffering from constipation. If you are suffering from the condition, and it’s been a mystery why, these could be some of the reasons that you haven’t thought of yet.

 

It could be something that you may never have even heard of: hypothyroidism. Hypothyroidism is a condition that means you have an under-active thyroid gland and this can affect the body in a number of unexpected ways. It is well known, however, to slow the processes and metabolism of the body – and this even includes the gut, which is what would cause the constipation. It’s true that not everyone who suffers from hypothyroidism gets constipation, however, if your constipation is unexpected, it can be well worth having the test with your doctor to see if the gland in your neck is under-performing.

 

Here’s one that you may not have been expecting: painkillers. Painkillers, especially those that are narcotics, stop the process of much of the digestive tract which can really produce a high level of constipation. And how about life’s natural painkiller; chocolate – the sad news for any chocoholics is that chocolate can certainly cause you to become constipated. If you’re eating a lot of chocolate, this could be the key to unlocking your regularity. It pays to cut down.

 

Funnily enough one of the strangest things that can cause constipation is the overuse of laxatives. That might sound counter-intuitive but it’s certainly a problem if you try to use them for too often as your dependence on them stops them from working properly and then eventually does the reverse of what they were supposed to do.

 

And dairy is another problem that often can cause constipation – even if you’ve never really thought that it might be an issue. Cheese is especially bad as its low in fibre and high in fat which is a very bad combination for constipation. Cheese is still fine to have but it’s a much better idea to mix it up as part of a balanced diet.

 

Depression is another unusual thing that can cause you to have constipation. This might partially be because of the fact that people on antidepressants for depression and antidepressants are well known as a problem. Depression is known to slow down the processes of the body which is a real trouble for constipation.

Categories: cheese, constipation, depression, hypothyroidism, nbsp, problem, reasons

Are Your Favourite Foods Ruining Your Sex Drive?

Your morning cup of coffee may seem harmless, or even the wellness boost you need to get going in the morning. However, this and certain other foods may actually prevent you from getting going in other areas of your wellbeing; your sexual health. So which foods ruin your sex drive?

Firstly, cheese is often made with cow’s milk which has been treated with antibiotics and other growth hormones. Obviously, if you eat a lot of these dairy products, you’ll increase your body’s internal exposure to these toxins (hormones) in your body, and this will interfere with your natural hormone production. This includes your sex hormones, such as oestrogen, progesterone, and testosterone, and so, by accumulating these “bad” oestrogens from the environment and food, known as xenoestrogens, you could be contributing to your sexual dysfunction and even mood swings.

A New England Journal of Medicine study of more than 21,000 individuals found that sugar-sweetened beverages can interfere with your genes, which, in turn, affects your weight and increases your for diabetes. Fizzy drinks can also lead to dental cavities, obesity, dehydration, and bone loss, which are all health issues that result in poor libido. While we’re on beverages, if you’re a habitual coffee drinker, you could be harming your adrenal glands. These glands produce certain stress hormones, including your sex hormones, and so damage to your adrenal glands can affect your sex drive over time.

The sodium and artificial additives in canned foods could raise your blood pressure, which will diminish the blood flow to your sexual organs. When you’re aroused, you need adequate blood flow to ensure that your sexual organs function effectively during the act of sex. And if you’re cooking these foods in oil, you’ve found a terrible double whammy. If you’re trying to conceive, poor quality oils, such as canola and other processed vegetable oils, can cause free radicals in your body. The oxidatitive stress this can cause may affect your reproductive system and ability to conceive, and so eliminating these kinds of oils can go a long way to increase your chances of having a baby.

Are Your Favourite Foods Ruining Your Sex Drive?

Categories: adrenal glands, blood flow, cheese, Coffee, foods, hormones, Sex Drive, sex hormones, sexual, sexual organs