Can Vegetarians Go Paleo? Reblogged: from Huffington Post Bacon, steak and more bacon is often associated with the much-hypedPaleo Diet, which is undoubtedly having a moment. Can vegetarians take part in a diet that puts so much emphasis on meat?
Reblogged: From Yahoo Health So, this is a little awkward. But a few years ago, I began to notice that my digestion was becoming less regular. I had almost constant pain and bloating and had gained nearly ten pounds. Then I read the stats: From burps and groans to discomfort and moans, millions of Americans have similar tummy issues. So I did what any health journalist would: I researched the issue, and I asked my staff of editors at Reader’s Digest to help. We uncovered reams of pioneering studies and learned that the very foods that make your belly feel better are the same ones that make it flatter.
It’s a diet dream: an eating regimen that trims my tummy can also solve GI problems like heartburn and reflux, gas and bloating, constipation, diarrhea, and irritable bowel syndrome (IBS). In a nutshell, we found that two keys for a slimmer, happier stomach: balance gut bacteria and lower inflammation. An unhealthy mix of gut bacteria can lead to constipation, diarrhea, gas, bloating, and IBS. Inflammation can upset your stomach and pack on pounds if it becomes chronic.
I asked Kate Scarlata, a registered dietitian who specializes in digestive disorders, to help convert all of this new science into an eating plan, and I called it the 21-Day Tummy diet. If you follow it, you’ll enjoy plenty of foods that soothe your stomach (I call them Belly Buddies) and eliminate those that aggravate it (I call them Belly Bullies). To start, read up on the plan’s four main food rules:
1. Load up on magnesium-rich foods.
Deficiency in this key mineral is linked to obesity and inflammation. The 21-Day Tummy diet features delicious spinach, brown rice, and pumpkin seeds, among other whole foods, to boost your magnesium intake.
2. Eat plenty of anti-inflammatory fats.
Pair the MUFAs in foods like dark chocolate, olives and avocados that specifically target visceral belly fat with omega-3’s (found in foods like salmon and walnuts) that combat inflammation and the many diseases associated with it. You’ll protect yourself from heart disease, depression, type 2 diabetes, stroke, cancer, and, of course, gastrointestinal disorders and weight gain.
3. Cut back on carb-dense foods.
This tip may change the way you look at “good carbs” and “bad carbs” forever. Carb-dense foods can alter the balance of our gut
flora, triggering inflammation. Foods are considered carb-dense if they have a high ratio of carb grams relative to their weight. A small potato, which many consider a bad carb, weighs 170 grams, but it’s mostly water; only about 23 percent of it is carbohydrate. A plain rice cake, by contrast, weighs only nine grams, but almost 80 percent of it is carbohydrate! To minimize carb-dense foods, the 21-Day Tummy diet cuts out sugar, refined carbs, and most grains. Instead, it adds carb-light, natural foods like bananas, potatoes, and leafy green vegetables. Lean proteins and healthy fats are also carb-light.
4. Steer clear of FODMAPs
Clear your system of FODMAPs, the rapidly fermentable carbs or sugars that can play an ugly role in your digestive system, causing gas, bloating, diarrhea, and constipation. Everything from the fructose in agave nectar to the lactose in milk can be fast food for the bacteria in your gut, which is bad news for those of us with sensitive stomachs. The 21-Day Tummy diet minimizes FODMAPs, then guides you through a test to see which ones you can tolerate after three weeks. To learn more about the plan and get the book, click here.
MORE FROM READER’S DIGEST
- The 7 Best Foods for Your Belly
- The 7 Worst Foods for Your Belly
- 6 Delicious Recipes to Lose Weight and Help with Digestion
- Soothe and Shrink Your Belly: Our 21-Day Tummy Plan
- Get a 21-Day Tummy! How to Shrink and Soothe Your Stomach (rd.com)
- Lose Belly Fat (weight-loss-tips-and-secrets.com)
- Soothe and Shrink Your Belly: Our 21-Day Tummy Diet Plan (rd.com)
- Are Your Digestion Problems Worse Than You Thought? (rd.com)
- 4 Habits That Are Making You Feel Bloated (huffingtonpost.com)
- Cheapest IBS-Free at Last! Second Edition. Change Your Carbs, Change Your Life with the FODMAP Elimination Diet Big Discount (smith956.wordpress.com)
Sorry I haven’t posted much lately,I been pretty busy so I thought I would give you all a little treat here is one of the many Ebooks I was given recently. I thought you all might like to check it out feel free to download a copy for yourself as my gift to you. I have a lot going on right now but I will try to post again soon. To get to this e-book just click the link below, after you click on the link it will come up again so you will have to click the link again and it will bring up the Ebook. I just tried it myself to make sure it was working hope you enjoy these yummy treats. Lighten Up 20 Tasty Healthy Recipes for the New Year from Mr Food
- New recipes from around the web (gracegothealthy.com)
- Share Healthy Recipes to Jump Start 2013! (buncee.wordpress.com)
- Pizza You Can Feel Good About Eating (wholefoodsmarket.com)
- 9 Tasty and Healthy Snacks and Meals for the Super Bowl (washingtonian.com)
- A new twist on 2 old favorites… (trailmixdiaries.wordpress.com)
- January has been a tasty month (wisinfo.biz)
Reblogged: From Yahoo Health
Pumpkin Seeds: Amazing Natural Cure – all
Considered medicinal for more than 3,000 years in different parts of the globe, pumpkin seeds have a remarkable array of health benefits, new studies show. Packed with magnesium, calcium, potassium, iron, zinc, and vitamin K, these tasty treats are rated as one of the world’s healthiest foods.
In fact, a recent study showed that pumpkin seeds, which are rich in omega-3 fatty acids, offer a heart-healthy noshing option by reducing blood pressure. Also known as pepitas, the flat, dark-green seeds may also lower cholesterol, reduce diabetes risk, aid weight loss, improve your mood—and even fight cancer.
Here’s a look at some of the surprising ways this super-squash can protect your health.
1. Fights cancer
A new study published in Current Pharmaceutical Design reports that compounds known as cucurbitacins can help combat cancer–and pumpkin seeds are loaded with them. These compounds have been shown to kill various types of cancer cells and also have potent anti-inflammatory properties. “Taking all of these effects into account, cucurbitacins may prove useful in the treatment of different types of cancer,” researchers from University of Valencia, Spain report.
In another new study, German scientists found that eating pumpkin seeds lowered the risk of breast cancer by 23 percent in postmenopausal women. The study involved comparing dietary data from 2,884 women who developed breast cancer and 5,509 healthy women. The study also found that eating sunflower seeds and soybeans lowered risk.
2. Boosts prostate health
Pumpkin seeds are just as beneficial for men, too. Pumpkin seed oil has been used to manage benign prostate hypoplasia (an enlarged prostate). In addition to the oily parts of the seeds, other phytochemicals may also help treat the condition. These compounds can also be found in flax seeds, saw palmetto berries and soy. According to this study, published in International Journal of Oncology, a dietary supplement containing pumpkin seed may combat the growth and spread of prostate cancer.
3. Diminishes hot flashes and improves mood
Looking for a natural way to cool off from hot flashes? A 2011 double-blinded study suggests that pumpkin seed oil can reduce hot flashes, headaches, and joint pain and improve mood swings in post menopausal women, compared to a control group of women who were given lookalike capsules containing wheat germ oil. The same study noted that pumpkin seed oil improved women’s HDL (good) cholesterol levels and reduced blood pressure.
4. Lower bad cholesterol
In addition to boosting levels of HDL, pumpkin seeds contain phytosterols. In one analysis of 16 previous studies involving 509 people, these compounds reduced LDL (bad) cholesterol by an average of 13 percent, while total cholesterol dropped by 10 percent. Phytosterols work by blocking the absorption of cholesterol in your intestines and can lower the amount of cholesterol in your blood. A 2011 study recommended daily intake of phytosterol-rich foods as a natural way to lower cholesterol and reduce heart disease risk.
5. Decrease the risk of diabetes
In the world of super foods, pumpkin seeds are a must-try for diabetics. They are high in iron and heart-healthy unsaturated fats. In animal studies, researchers have indicated that the compounds in pumpkin may be successful in managing insulin levels and diabetes risk.
In fact, pumpkin was so beneficial in improving the health of diabetic mice that the Chinese researchers recommended that its compounds be developed into a new anti-diabetic medication for people.
6. Drive weight loss
Pumpkin seeds may also help you shed pounds. They are packed with fiber and protein—two important components for weight loss. Just one ounce of pumpkin seeds includes five grams of protein, which can keep you fuller longer.
Chow down in moderation, because a cup of pumpkin seeds in the shell contains about 285 calories, along with 12 grams of fat, while husked seeds contain 720 calories per cup.
7. Ease social anxiety, depression—and boost your mood
While pumpkin seeds are great for your body, they can help your mind as well. A study indicates that de-oiled pumpkin seed taken with glucose may be effective in treating social anxiety, and it may aid in treating depression. Speaking of mood-enhancers, a recent report indicates that pumpkin may help increase sex drive as well.
8. Ease arthritis
You may be able to eat your way to arthritis relief by snacking on pumpkin seeds. A 2005 study found that pumpkin oil reduces inflammation that causes arthritis. Pumpkin seed oil has the effects of indomethacin, a popular anti-inflammatory drug, and offers an all-natural way to treat arthritis symptoms.
9. Prevent osteoporosis
People with a zinc deficiency may want to consider snacking on pumpkin seeds. They are a substantial source of zinc, a mineral low in many people with bone fractures. In just a quarter of a cup, pumpkin seeds deliver 17 percent of your daily intake value of zinc.
- Eat More Pumpkin Seeds! (blackdoctor.org)
- Pumpkin Seeds Benefits (centralmnmom.blogspot.com)
- Pumpkin Me Up (theweeklyjo.wordpress.com)
- Pumpkin truly is great for your health (mysanantonio.com)
- Pumpkin Seed Tip Recipe (rawlivingfoods.typepad.com)
- Lower Blood Sugar, Prevent Cancer and More with Pumpkins! (naturalsociety.com)
- 4 Ways to Spice Up Pumpkin Seeds (sierraclub.typepad.com)
Reblogged:from merckengage.com If you’re struggling to find a healthy eating plan that works for you.Or your looking for an exercise plan that you can devote yourself to. This website can help you do just that. They will help you put together an eating plan that fits you’r needs based on things you like.Think about it, if you don’t like the foods in your plan chances are your not going to stick with it very long.So it’s very Important that you think carefully when putting together you’re personal eating plan.Choosing differant food combinations that you will want to eat, and even enjoy. They can also help you with an exercise program based on the activities you like. Exercise is just as Important by that I mean you have to enjoy it or you’re not going to want to do it. There are lots of ways to get exercise so think about different activities you like to do when putting together your exercise program.MerckEngage has a lot of great resources For more Info visit http://www.merckengage.com
Your personal Meal Planning tool is waiting. Get great-tasting recipe ideas for breakfast, lunch, dinner, and snacks—all based on your preferences.
The Meal Planning tool can help you create a customized healthy eating plan based on your health goals, the types of foods you like, and any dietary requirements you may have.
In this Getting Fit section you’ll find plenty of information and motivation. You also can create an activity plan and find lots of activities to try.
The Activity Planning tool will help you create a customized plan based on your goals, the types of activities you like, and the time you have to be active each week.
- Healthy Eating during the Holidays (seniorhelpersnorthnj.wordpress.com)
- For Seniors, Staying Fit Can Lead to Happiness (assistedlivingtoday.com)
- Beach-Ready Body – Diet and exercise tips to get you feeling and looking good (theinsider.retailmenot.com)
- New Mom Hilary Duff Taking ‘Baby Steps’ to Get Back in Shape (babyzone.com)
- Dietitians Dish: Make healthy eating, exercise family affair (victoriaadvocate.com)
- Kids need at least seven minutes a day of ‘vigorous’ physical activity (terradaily.com)
- Outdoor Workout Ideas – Get the Most Out of Your Workout Outdoors (massageenvy.com)
Reblogged:from Huffington Post Thanksgiving Calories:How Much Exercise It Takes To Burn Off That Feast
In fact, the average Thanksgiving mealclocks in around 3,000 calories, more than the estimated 1,600 to 2,400 that women need and 2,000 to 3,000 that men need in an entire day, according to the Dietary Guidelines for Americans.
Yes, Thanksgiving is a once-a-year celebration; we trust you’re not stuffing yourself with green bean casserole on a regular basis. But we also know that the average person gains about a pound during the holiday season — and doesn’t lose it over the course of the rest of the year.
There are a couple of things you can do to combat the holiday-season bulge. Keep portion sizes in check (this handy visual guide can help) and try some healthy Thanksgiving substitutions, like eating white turkey meat instead of dark, or pumpkin pie instead of pecan, suggests the American Council on Exercise. Stick to your regular exercise routine as much as possible during these hectic holiday weeks, or maybe even try signing up for a local Turkey Trot to make sure you fit in some exercise on the busy day.
In the meantime, let’s put that 3,000 number in perspective: In the slide show below, you’ll find 12 ways a 150-pound person could burn off that Thanksgiving feast, like 13 hours of walking or 17 of yoga. Keep in mind your personal calorie burn will vary with intensity, body composition and weight — and please don’t try these at home!
- Turkey Trot, Parade Kick Off Thanksgiving 2012 (detroit.cbslocal.com)
- Thanksgiving Traditions (fitnessandfrozengrapes.com)
- You’ll Eat About 2,500 Calories At Thanksgiving Dinner (mix1051.cbslocal.com)
- 4 Ways to Work Off Your Thanksgiving Feast (sierraclub.typepad.com)
- Gobble 101: A Guide to Thanksgiving (1033ampradio.cbslocal.com)
- Eating: A Strategic Guide (deadspin.com)
For authenticity, Eric recommends using Cajun andouille, a pork-based sausage that is fatty and heavily smoked but not heavily spiced. La Place, has declared itself the andouille capital, hosting an annual festival every October, but when Eric returns to his family’s home in Los Angeles to host their annual gumbo gathering, he frequents Pete’s Louisiana Style Hot Links in Crenshaw. Says Eric, “We have to buy extra to make sure that there is enough left after everybody snacks on them.” If none are available, any smoked pork sausage will work.
- 1 whole chicken
- Kosher salt and freshly ground black pepper, to taste
- 8 ounces andouille sausage
- 1 smoked ham hock
- 1 gallon chicken stock
- 1 tablespoon leftover cooking fat, such as chicken fat or bacon grease
- 4 ribs celery, coarsely chopped
- 2 large yellow onions, coarsely chopped
- 1 small green bell pepper, coarsely chopped
- 1 large red bell pepper, coarsely chopped
- 1 small poblano pepper, seeded and coarsely chopped
- 8 cloves garlic, minced
- 2 teaspoons smoked hot paprika
- 2 teaspoons dried thyme
- 2 teaspoons dried basil
- 2 teaspoons dried oregano
- 2 teaspoons dried ground sage
- 1/4 teaspoon cayenne pepper
- 4 bay leaves
- 1 cup canola oil
- 1 1/4 cups all-purpose flour
- 1 pound small Maine red shrimp (in season) or other small fresh shrimp, peeled
- 1 tablespoon filé powder
- 2 tablespoons minced parsley
- 1 tablespoon minced oregano
- 2 tablespoons minced sage
- Cooked white rice
- 4 thinly sliced scallions (optional)
Preheat the oven to 450 degrees.
Season the chicken liberally both outside and inside the cavity with salt and pepper. Tuck the wings underneath the bird (twist at the joint) and tie the drumsticks together with string or twist ties. Place it breast-side up in a roasting pan. Roast to an internal temperature of 165 degrees, 45-55 minutes, or until the skin turns deep golden brown and juices from the center of the bird run clear into the pan when you tip them out.
Remove from the oven and rest for 25 minutes, until the chicken is cool enough to handle.
Meanwhile, lower the oven to 350 degrees. Roast the andouille in a small roasting pan until fully cooked, about 20 minutes. Remove from the pan and set aside to cool, then slice into bite-sized pieces and set aside. (Grace saves the sausage fat left behind in the roasting pan to use for sautéing the trinity later on in the recipe.) Return to the rested chicken and remove and discard the skin. Pull the meat from the carcass, chop into bite-sized pieces, and set aside. Return the bones back to the pan and roast in the oven until bones are deeply browned, about 25 minutes. This step is optional but adds depth of flavor to the finished stock.
Transfer the roasted bones to a large pot. Add about ¼ cup water to the drippings in the hot roasting pan and scrape up the browned bits clinging to the bottom. Pour the resulting liquid into the pot. Add the ham hock and chicken stock. Bring to a boil, then lower the heat to medium-low and gently simmer for 1 hour, skimming away fat and impurities that rise to the surface.
Strain the resulting stock through a fine-mesh sieve, reserving the liquid and the ham hock separately. Rinse the pot of any residue and return the stock to it. Discard the chicken bones.
Once the ham hock is cool enough to handle, pick off the meat, chop into bite-size pieces, and set aside.
In a large skillet over high heat, melt the fat. Add ½ the trinity (onions, celery, and peppers) reserving the rest for later. Reduce the heat to medium-high and sauté for 5 minutes, until the vegetables soften slightly. Add the garlic and continue to cook until the vegetables are tender, about 5 more minutes. Add the vegetables to the stock along with the paprika, dried herbs, cayenne, and bay leaves. Bring to a boil, then reduce the heat. Simmer briskly for about 1 hour, until the liquid is reduced by ¼, then season with salt and pepper.
To make the roux, pour the canola oil into a large skillet, preferably cast iron, and whisk in the flour to create a wet paste. Cook over medium heat, whisking often and employing patience, until the roux darkens past the “peanut butter” stage, taking on a deep, dark chocolate color and a rich, nutty aroma, about 30 minutes. Turn off the heat and carefully add the remaining chopped trinity vegetables to the roux, continuing to stir constantly until the vegetables stop spitting, 3 to 5 minutes. Transfer the roux to a large mixing bowl and cool for 15 minutes. Slowly whisk 2 cups of hot stock into the roux to thin the consistency.
Now it’s time to pull the gumbo together! Pour the thinned roux back into the pot of hot stock (now properly reduced), whisking vigorously to incorporate it. Add the reserved chicken, ham hock, and sausage along with the shrimp, filé, and fresh herbs. Bring to a boil, then reduce the heat. Simmer until the gumbo has thickened and the shrimp are cooked, about 25 minutes. The final consistency should be somewhere between a soup and a stew, or as one cook describes, “muddy.” If it is too thin, reduce the liquid until it reaches the desired consistency. Too thick? Add water or stock. When finished, season with salt and pepper.
To serve: Spoon gumbo into large, flat bowls, then spoon a liberal mound of rice in the center. Scallions are the authors’ addition for color and texture; good Creoles or Cajuns would eat their bowls neat. Leftover gumbo tastes better the next day — even better the day after that — and can be saved for up to a week in the refrigerator.For more great Recipes visit http://www.thedailymeal.com/
- Jambalaya Recipe (elenazeeb.wordpress.com)
- Seafood and Andouille Gumbo (click2houston.com)
- Seafood Gumbo and Wine Pairings for Soul Warming #SundaySupper (enofylzwineblog.com)
- Cella’s Cajun Gumbo (cookingcellastyle.com)
- Making a Great Gumbo (billives.typepad.com)
- Southern Family Recipe: Chicken & Andouille Sausage Gumbo – Recipes from The Kitchn (thekitchn.com)
- Savory Cavatappi with Pork Sausage and Veggies (alacartekitchen.wordpress.com)