Healthy Eating - Health and Fitness Articles

How to make a Healthy Salad

Posted by Administrator - 25/03/08 at 10:03:51 am

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photo credit: avlxyz

If you put the right ingredients into your salads, you can come out with a healthy, well balanced, filling mix of greens, fruits, vegetables, and dressing that will provide needed fiber, protein, and slow burning carbs.  If done wrong, you’re going to make a salad with tons of fat, sugar, and calories which will make you wonder why you’re gaining weight if you’re just eating salads.

Here are some keys to making a great tasting, healthy salad.

• Use Raw, Green Food.
  Kick out the iceberg lettuce and add fresh spinach to get almost nine times more vitamin K.
• Add Some Bright Colors.
  As a general rule, vegetables that are more brightly colored offer more nutrients. Try adding some artichoke hearts, beets, corn, and a variety of bell peppers to your salad to make it a real health powerhouse.
• Avoid Those Sprouts.
  Did you know that 40% of recent food-related illnesses have been linked to raw alfalfa and mung sprouts? Plat it safe and avoid those guys.
• Pass on Anything Creamy.
  Mayonaise based dressings are going to be loaded with either fat or sugar (or both) and are almost higher in bad fats and total calories than oil based dressings of the clearer variety with no mayo.
• Switch-Up Your Oil Selection.
  Pre-made dressings are loaded with extra stuff that will fill out your belly. try adding just a touch of olive oil and as much as you want of red wine or balsamic vinegar.
• Add a little something on the side.
  If you’re trying to get fit by eating salads like this alone, you’re going to start craving change which could lead to a junk food pigout. Don’t be afraid to put something extra alongside your salad like a nice slice of whole-grain bread.
• Naked is Good.
  All those toppings at the end of the salad bar are only going to stop your healthy diet in its tracks.  You really can and should skip on the bacon bits, noodles, sunflower seeds, etc. Just walk right past all that.
• Start Throwing In The Protein.
  Lots of salad bars have protein options. Start adding all of them if you can. You’ll get filled up without downing lots of fats and sugars. Go for the eggs (try to get the whites only) chicken chunks, tofu, and tuna.
• Pile-On some Freebies.
  While they don’t add much nutritionally, cucumber slices, mushrooms, celery, and zucchini can help fill you up without negatively affecting your calorie count.
• Add Fiber
  Look for chick peas and three bean salad to add lots of fiber to your salad.

Try some of these unique dressings in low-calorie, low-carb, and low fat varieties. Don’t forget, use the least amount possible when it comes to adding dressing to your salad. Add only enough to help it goo down when you’re eating and you’ll cut out a ton of bad fats, sugars, and calories.

Also, check out this book on some healthy alternatives to sauces that you can make with the help of a food processor.

A sauce for every lifestyle: low-fat, low-carb, organic, even kids–there’s a sauce to suit every consumer want.(Sauces): An article from: Food Processing

The Truth About Veggie Burgers

Posted by Administrator - 13/03/08 at 09:03:09 am

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photo credit: ShutterCat7

It’s called a “Veggie Burger” so it MUST be better than a hamburger, right?
Wrong!

Don’t go chucking ground beef out of your diet just yet.  According to a new study, a beef made hamburger can be just as healthy as a veggie burger.  Scientists from Germany analyzed the cardiovascular systems of 24 adults 4 hours after they ate two different din­ners: one dinner was a hamburger, the other a veggie burger, plus fries and a soda with each type of burger.

The result: Both entrees had a nearly identical impact on oxida­tive stress, blood-vessel func­tion, and other markers of heart disease, say researchers.  Make your decision based on total calories between your burger choices to come out with a healthier decision.

“The 20 worst foods in America” is a good read that can help you make better decisions when you eat while you’re out.

A great example of a bad veggie burger could be the veggie burger Burger King introduced back in 2002. Read about the ingredients.

Whole-Grain Cereals May Boost Immune System

Posted by Administrator - 13/03/08 at 01:03:17 am

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photo credit: travisjohnson

A bowl of Wheaties won’t make you a champion athlete like the ones who grace the covers of wheaties boxes, but it can keep you from becoming sick. Whole-grain cereals strengthen your body’s immune system, according to a new study from the Univer­sity of Reading, in the U.K. The researchers had 31 adults eat a bowl of whole-grain cereal every day for 6 weeks and then analyzed each person’s gut bacteria through stool and urine samples. Here are their findings:
The cereal eaters experienced increased levels of bifidobacteria and lactobacilli, healthy bacteria that boost immunity and guard against gastrointes­tinal disorders. Turns out,
these bacteria multiply by using whole grains as an energy source, say the study authors. So pick up a box of Cheerios, Wheaties, or Post Original Shredded Wheat.

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