Archive for nutrition
Cheese (in Moderation) May Help You Stay Slim, Study Shows
Posted by: | CommentsGood news for my fellow cheese lovers: A study in The American Journal of Clinical nutrition shows that women who indulged daily in one ounce of full-fat cheese gained fewer pounds over time than their peers who refrained.
Self.com, which shares this little slice of information, says that conjugated linoleic acid found in whole dairy may actually fuel the metabolism. One ounce — a 1-inch cube or a piece about the size of your thumb — may not seem like enough cheesy goodness, but Self offers the following ways to enjoy a smaller portion of some of your favorite full-fat cheeses (No more of that reduced-fat cheese imposter!):
>>Goat cheese
One ounce of this creamy choice contains 76 calories and 6 grams of fat (4 g saturated) and boasts 5 g of filling protein. It’s also a good source of copper, which keeps your immune system humming. Swap out mayo and smear goat cheese on a wrap or mix with chopped nuts and dried fruit for a filling toast topper.
>>Parmesan
At 111 calories per serving, it seems like a splurge, but Parmesan comes with loads of needed nutrients: A single ounce contains nearly as much bone-building calcium as a glass of milk and 10 g protein—more per ounce than chicken breast. Grate and sprinkle over a bowl of salad greens for a punch of flavor.
>>Cheddar
It’s easy to warm up to this classic queso: It gets perfectly gooey—not greasy—when heated and has 6 percent more calcium than American cheese. An extra sharp cheddar adds zing to favorite foods like tacos and veggie burgers.
>>Monterey Jack
Nosh on Monterey Jack and a piece of fruit for a salty-sweet balance of carbs, fiber, protein and fat that can tide you over until your next meal. In the mood for something spicy? Choose pepper Jack cheese, a twist on Monterey Jack that includes hot peppers such as jalepeños. Eat 1 ounce of either to secure about 20 percent of your daily requirement of calcium and 6 g protein for 110 calories.
>>Ricotta
Good news, lasagna lovers! Even full-fat ricotta is a low-cal wonder: It weighs in at a scant 49 calories and 4 g fat (2 g saturated) per ounce and has the lowest amount of sodium of any cheese out there. For a decadent-tasting dish, toss ricotta with pasta and fresh herbs or stir into jarred tomato sauce for an easy upgrade.
>>Provolone
This mellow, firm cheese is versatile enough to go with most deli meats. One slice offers 21 percent of your daily requirement for calcium, along with other bone-building minerals phosphorus and selenium. Layer it on top of lean meat for 100 calories and 7 g fat (5 g saturated).
>>Mozzarella
Net 22 percent of your daily calcium with one serving of this luscious pick. Mozzarella contains 85 calories and 6 g fat (4 g saturated) per ounce. It’s an ideal fit for omelets because it won’t overwhelm the mild flavor of eggs and meshes well with most vegetables. Cheese for breakfast? Yes, please!
Low-Fat Diets help with Diet Mood Blues
Posted by: | CommentsComparison of plans finds differences in mood despite similar weight loss
By Amanda Gardner
HealthDay Reporter
(healthDay News) — Both a high-fat, low-carbohydrate diet such as the popular Atkins program and a low-fat, high-carb diet appear to help people lose pounds over the course of a year.
But as for mood? Only the low-fat diets will result in long-term improvement in mood, according to a study in the Nov. 9 issue of Archives of Internal Medicine.
People on both diets consumed roughly the same number of calories.
"Both an energy-reduced, very low-carbohydrate, high-fat diet and a conventional high-carbohydrate, low-fat diet are equally effective for achieving weight loss in overweight and obese individuals," explained study author Grant D. Brinkworth, a research scientist with the food and nutritional sciences division of the Commonwealth Scientific and Industrial Research Organisation in Adelaide, Australia.
Yummy Wrap
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The Almost Gourmet Quickie Veggie Wrap
This is my quickie go-to lunch many days. It comes together in just a few short minutes if you have all of your veggies washed and prepped ahead of time. I like to slice my veggies while I am assembling the wrap, but you could certainly slice them in advance if you are crunched for time, or even make the wrap ahead of time, and store it in plastic wrap. It is extremely filling and nutritious. I also adjust the amount of veggies by my hunger level – adding more if I am starving or less if I am not incredibly hungry.
If you want to add more protein, you can absolutely add some chicken/turkey breast, salmon, tuna, etc.
Ingredients
- Half of a gigantic whole wheat tortilla
- 1 tbsp of garlic and chive chevre (goat cheese)
- Cucumbers, sliced in long thin strips
- Red, green, orange, and yellow peppers sliced in long thin strips
- Carrots, sliced in long thin strips
- Beets, sliced in long thin strips
- Green onion, chopped
- Handful of sprouts
- Salt and pepper, to taste
Directions
- Lay tortilla out on a flat surface.
- Spread goat cheese evenly across tortilla.
- Pile on the veggies. I typically organize them from heaviest items on the bottom to lightest on the top, to make it easier to handle.
- Finish with salt and fresh cracked pepper.
- Close wrap and secure with a toothpick if needed.
- Serve.
Trick-or-Treat-Give Me Something Good to Eat
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It’s that time of year again, the beginning of the season for consumption of all things sweet. Halloween marks the start of the holiday season that extends until the beginning of January. The tendency to overindulge in sweet treats rises, the sugar rush ensues, and waistlines expand. Considering the rise in childhood obesity, here are some ideas to curb the sugar rush, and still keep the kids happy and healthy.
For the ghosts and goblins that come knocking: Select dark chocolate options for trick-or-treaters. Dark chocolate has health benefits such as antioxidants. Give out granola bars, 100% fruit chews, and yogurt or carob covered raisins. Look for the fun or mini size candy options for the ghouls and goblins; the smaller the better. Or, avoid candy altogether and hand out coloring books and crayons, glow sticks, or stickers.
And for your little pumpkins, avoid all unnecessary sugar on the day of Halloween. Omit soda, fruit drinks, certain cereals and other sugary stuff since you know they’ll be eating candy. Feed them a healthy meal before they go out roaming the neighborhood. The hungrier they are, the more candy they will eat along the way. Get them exercising! Throw in a Thriller mix and have a little zombie dance party. Also, have them walk from door to door.
Do you have any tips for healthy treaters?
Meatless Monday
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What’s for dinner at your house tonight? How about a meat–free dish? Just by reducing animal protein in your diet, you could lessen your risk of heart disease, cancer, obesity and diabetes. Many people have found that reducing animal protein consumption can help with low energy and sugar cravings. You can also improve the health of our environment by preserving natural resources like water and fossil fuels.
Join a growing number of people all over the country in the Meatless Monday movement and pledge to eat meat-free once a week. What will you eat in place of your meat entrée? Try incorporating more vegetables into your meal, which are high in fiber and will make you feel full and satisfied. Beans, peas, lentils, nuts and seeds are also a great meat alternative. They are high in protein, iron and magnesium and contain little to no saturated fat.
You’ll also reduce your carbon footprint by cutting back on meat just once a week. According to the United Nations’ Food and Agriculture Organization, the meat industry generates nearly 1/5 of the man-made greenhouse gas emissions that are accelerating climate change worldwide. Our precious water resources are exhausted daily and the demand continues to grow. Approximately 1,800 to 2,500 gallons of water go into a single pound of beef. This total far surpasses the amount of water needed for vegetables and grains.
People are confused about how to start making improvements to their health, let alone make sizable changes to the environment. Start with what you put on your dinner plate. Start today. You don’t have to become a vegetarian to make a difference. Michael Pollan recently stated on the Oprah show: “Even one meatless day a week — a meatless Monday, which is what we do in my household — if everybody in America did that, that would be the equivalent of taking 20 million mid-size sedans off the road.”
Need recipe ideas? Check out Meatless Monday’s recipe page. Just think about the health message you’re starting today and how you can extend it for the rest of the week. Go meatless and the possibilities are endless!
Are Chiropractors Authentic Physicians? Your Oxnard Chiropractor Has The Answer
Posted by: | CommentsAs your Oxnard Chiropractor, I would like to set the record straight about chiropractors everywhere. Chiropractors, also called doctors of chiropractic, treat patients who are suffering from nervous system problems. Chiropractic adjustments provide relief for patients having problems of the vertebrae.
Chiropractic medicine treats the abnormalities of the joints of the extremities) that hamper the function of the nervous system. These misaligned vertebra can lower resistance thus creating new health conditions.
A chiropractor’s education is very similar to medical and osteopathic education that requires three to four years of undergraduate studies and an additional 4 years of post-graduate education. Chiropractic coursework includes spinal anatomy, orthopedic courses, nutrition, and philosophy.
In the area of x-ray study, chiropractors actually have many more hours of education than medical doctors. Chiropractic coursework in x-ray consists of x-ray safety, techniques, factors, positioning, and interpretation. In addition, chiropractors have more hours of study in nutrition than students in medical school receive.
As your Chiropractor in Oxnard, I will add that a proficient chiropractor should have extensive experience, as well as excellent observational skills that help in detecting joint problems.
