Thursday, January 28, 2010

Favorite foods

Yesterday I went to Subway and on their cups they have the calories and fat grams for their subs and had a comparison to Big Mac and Whoppers. Wow is there a difference. Big mac is 540 calories and 29 grams fat (or 261 calories/49% fat) The Whopper is 680 calories and 40 grams of fat (or360 calories/53% fat) The subways roast beef was 310 calories 4.5 grams fat (or 41 calories/13 % fat) Look at that difference. Now if you add cheese (40 calories, 3.5 grams fat) you still don't come close to a big mac or whopper.


Go to your favorite restaurant and look to see what your calorie intake, fat intake, carbo intake is for each food. Post your findings.

Wednesday, January 27, 2010

Reading a nutrition label

Do you read the Nutrition Facts food labels when you shop? Since 1994, the FDA has required these labels to be placed on most food packaging. The Nutrition Facts food labels are easy to find on the back, side or bottom of the packaging.

The black and white Nutrition Facts labels may be formatted vertically or horizontally (the vertical version is more common). Small packages may have an abbreviated version of the label.

For example, this is a food label like one that you would see on a can of condensed chicken noodle soup. It looks like a lot of information to understand all at once, so let's look at the Nutrition Facts food label one section at a time.
You'll find the serving information listed right at the top of the Nutrition Facts label. This is important because everything you read on the rest of the label is based on one serving. There are two parts to the serving information on the Nutrition Facts label, the serving size and the number of servings.

The serving size tells you the size of each serving. It could be an number or a common measurement. For example, one serving of chicken noodle soup is 1/2 cup. Sometimes this information can be very misleading. If a package contains six cookies, but the serving size is two cookies, then the package contains three servings, not just one. So if you eat all six cookies, you are eating three servings.

On the chicken noodle soup example above, it is important to note that a serving is one-half cup of the condensed soup as it comes in the can and not one-half cup of the soup after it has been mixed with water. Always look to see if the serving size should be measured or counted before the product is prepared or after.

Sometimes the number of servings may be easier to understand than serving size. On the chicken noodle soup Nutrition Facts label, the number of servings is given as about 2.5. That means if you prepare the can of soup with any amount of water and eat the whole thing yourself, you have eaten two and one-half servings (and that doesn't include any crackers).

finish reading the article here

How often do you read the foods labels?

Monday, January 25, 2010

Question of the Day

Question: Does Caffeine hinder weight loss?

Answer: Studies have shown that caffeine (as in coffee and some sodas) contributes to insulin resistance (thus making it harder to lose weight), increases appetite (again making it harder to lose weight) and contributes to food cravings (making it difficult to adhere to a weight loss diet or exercise program). In those studies, even decaffeinated coffee is shown to be detrimental to weight loss.
Caffeine also interferes with GABA and prevents it from performing its calming duties in the human body. This then increases physiological and psychological stress (often associated with both overeating and difficulty adhering to a weight loss diet). Those who are trying to lose body fat (weight) would do well to avoid caffeine.
Many overweight people, particularly those who have frequently 'dieted' and lost weight only to regain it later, are insulin resistance. Unfortunately, the majority of people who have insulin resistance are unaware of it. If you have insulin resistance, using caffeine will further affect your metabolism.
It will have the opposite outcome of what you want. In the long term, avoiding caffeine will help to boost your metabolism. Naturally increasing your metabolism by combining correct eating (replacing or strictly limiting refined/processed carbohydrates with natural 'fat burning' foods) and (unless unable to exercise) cardio exercise, plus, if possible, weight training, will lead to fat loss and increased lean muscle. Lean muscle is your metabolic furnace that will burn extra calories/energy 24 hours daily and not just when you are exercising.

Now the question for you is: Do you have caffeine in your day? Where does it come from ? (ie: coffee, power drinks, etc...) How much do you get in a day? What ways can you reduce the intake?

Thursday, January 21, 2010

Bacon, egg, and Hash brown stasks


4 frozen hash brown potato patty, prepared without fat
2 large eggs
3 large egg whites
3 oz Canadian style bacon, finely chopped
1 T scallions, minced, (green part)
1/8 tsp hot pepper sauce, optional
1/8 tsp salt & pepper or to taste
2 T ketchup, hot and spicy variety (optional)

Coat a large nonstick skillet with cooking spray. Place hash brown patties in skillet cook over medium heat on first side until golden brown about 7 to 9 mins. Flip patties; cook until golden brown on second side about 5 mins more.

Meanwhile, coat a second large nonstick skillet with cooking spray; heat over medium low heat. In a large bowl, beat together eggs, whites, bacon, scallion, hot pepper sauce, and seasonings. Pour into prepared skillet and then increase heat to medium. Let eggs partially set and then scramble using a spatula. When eggs are set, but slightly glossy, remove from heat; cover to keep warm until hash browns are finished cooking.

To assemble stasks, place 1 hash brown patty on each of the 4 plates. Top each with 1/4 of egg mixture and serve with 2 tsp ketchup. Season to taste with salt and pepper, if desired.

* Weigh Watcher recipe.

SO would you try this recipe at home? What could you replace to make it healthier? Can this recipe get healthier?

Wednesday, January 20, 2010

Tuesday, January 19, 2010

Question of the day

Leave a post with your answers.... If you found the answer also leave the site you found it on.


Are can foods as nutritious as fresh?

Will eating after 8 pm cause weight gain?

Do I need to eat meat to get in enough protein in my diet?

Monday, January 18, 2010

Healthier eating habits tips

1. Fill the plate with colorful vegetables. There are many more vegetables to try than just lettuce and tomatoes! Bright-colored and dark green leafy vegetables are especially loaded with vitamins and antioxidants. They are also high in fiber, which makes them very filling. In addition, they are low in calories – good to help trim waistline. When you fill up your stomach with veggies, they will be less likely to feel the urge to binge on other high-fat or processed foods.
2. Snack on fruits - fresh or dried. When feel like snacking, grap a fruit instead of chips or cookies. Like vegetables, fruits are high in antioxidants and fiber and low in calories. To make it fun, use low-fat yogurt as a dip. This way your'll get some calcium as well as protein – which helps feel full longer. And don’t forget about dried fruits. Mixing them with whole-wheat breakfast cereal and nuts makes a nutritious school snack.
3. Look for alternatives to processed meat. Instead of always packing sodium-loaded processed ham sandwiches, try using leftover high-quality protein from the night before. How does a grilled fish burger, chicken breast sandwich, or soy-based vegetarian hot dog sound to you? These protein alternatives are usually nitrate-free, low in saturated fat and more heart health friendly.
4. Choose whole grains. The 2005 Dietary Guidelines for Americans recommend eating at least 3 servings of whole grains every day. Not only are they high in fiber, whole grains also contain an array of antioxidants not found in fruits and vegetables. The easiest way to increase whole grain intake is to replace some of your refined-grain products. For instance, use whole-grain bread instead of white bread when making lunch sandwiches. Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, and pancakes. Toss brown rice, wild rice, or barley in your vegetable soup. Or snack on popcorn instead of chips on family movie nights. (Yes, popcorn is a whole grain!) Don’t forget, you don’t need to completely wipe out all refined grains. You can always try serving half whole wheat/half refined as a starting point.
5. Eat breakfast. Many people often skip breakfast. Some skip it because they are too rushed in the morning and have little time to prepare. Some skip it as a measure to control weight. But studies have shown that people who eat breakfast regularly are more likely to control their weight than those who skip breakfast. An ideal breakfast contains at least 3 food groups. For instance, a bowl of whole wheat breakfast cereal with milk and blueberries can start your day the healthy way.

So How many of these habits did you do today?

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