Six All Star Nuts

Per 1 ounce serving

Almonds (160 Calories 14 g fat)
High in protein, calcium, iron, vitamin E and Monounsaturated Fat

Walnuts (190 Calories, 18 g fat)
High in polyunsaturated fats and Omega 3's, can help prevent type 2 Diabetes

Pistachios (160 calories 13 g fat)
Highes level of LDL lowering plant sterols, high in potassium and monounsaturated Fat

Peanuts (170 Calories 14 g fat)
Actually legumes not nuts, high in protein, and great for keeping cholesterol in check

Hazelnuts (180 Calories 17 g fat)
High in folate

Pecans (200 Calories 20 g fat)
Great for fighting high cholesterol

Studies have shown that people who snack on a few nuts through out the day actual eat less calories at meal times.

Readily portable just mix a few together and pack with you where ever you go.  Super healthy and appetite curbing!!!!!

Thanks again to Women's Health for the article  Healthy Nuts

The Sugar Trap

I love this first line in an article from Women's Health :
Alcohol comes with a warning label. Cigarettes are highly taxed. Saturated and trans-saturated fats require special labeling. But we shotgun sugar like its our job.


World wide sugar consumption has tripled in the past 50 years.  SO if you have a relatively healthy 2,000 a day calories diet you are still probably consuming 10 teaspoons of added sugar per day - yikes that is 156 pounds of sugar per year!!!!


Check your packaged food labels - watch out for the words fructose, cane sugar, fruit juice, simple syrup, sucrose and many more.  You find sugar lurking everywhere like condiments (ketchup, mustard), low fat salad dressing, tomato sauce, bread, crackers, cereal, flavoured yogurt and many more.  
Here's a few ideas to beat the addiction:


Read your labels...
       quick rule of thumb - if it has more than 5 g of sugar per serving think twice about buying it!!
Don't sip your sugar - this can help you zap 500 calories a day from your diet).
Think au naturel - curb your sugar cravings with fruit!!
Exercise to combat the cravings.
Use healthy sweeteners in place of sugar like real maple syrup, honey and perhaps Truvia.


When you eat a lot of sugar at once you actual crave more food and end up with no nutritional value for the calories consumed.  Your body stores this excess sugar as FAT.


Sugar is toxic  - just like caffeine, alcohol, and heroin - it is addictive!!!  So let's not gloss it over.....watch out for hidden sugars.  Click here to see the full article  Is Sugar Sneaking into your Healthy Foods?

What runners should you wear?

First determine what type of feet you have.  Here is a quick test you can do at home to know your foot type.

High Arch: You may underpronate (land on the outside of your feet), which can cause too much shock to travel up your legs. Look for a neutral or cushioned shoe.

Normal Arch: You probably have few foot or pronation problems. A neutral shoe is your best bet.

Flat Arch: You likely overpronate (your feet turn inward too much). Try neutral or stability shoes.

Now go to a knowledgeable store clerk and tell them your foot type and they can help you select the best runner.


Thanks to Women's Health   Check out the article Top Sneakers

Stop the transfats, sugar and artificial sweeteners in your coffee!!!!!  Stop that synthetic coconut or hazelnut flavour and go natural!
These creamers reek havoc on the weight loss regiment.  Here is a link for a healthy alternative so you can make your own coffee creamer O'Naturelle!  Enjoy  homemade coffee creamers

Just SPRINKLE these Powerful Super Foods!!

NUTRITIONAL YEAST

Cheese like flakes you can pick up at the super market.  They are high in protein, Vitamin B and help boost energy, fight stress and even lessen your risk of chronic diseases.

Just SPRINKLE on you r popcorn, salad, pasta, potatoes or scrambled eggs - EASY!!

CHIA SEEDS

These seeds taste Nutty and are packed with fiber,bone building calcium, iron and omega 3's.  They are great to help balance out your blood sugars.

Another to SPRINKLE on your cereal, oatmeal, yogurt, salad or stir fry. I get mine at Costco!

JICAMA

This is one sweet and crunchy veggie.  Rich in Inulin (a belly flattening fiber that is a prebiotic), vitamin C and even can help fight wrinkles.

Just peel and grate to SPRINKLE on your salads, stir fry, tacos, salsas.

The Perfect FIT for the Girls!!!!

Here is a great link from Women's Health Magazine to figure out the right Bra Size.  We need to support the girls properly, especially when we are working out!!!  Check it out by clicking here. measure yourself

The ten worst and best foods you can eat!!

Worst Foods

Soda Pop - the average 12 oz can has 10 - 12 teaspoons of sugar - bring on the obesity, tooth decay and diabetes!

CHIPS - one ounce of potato chips has 152 calories and 10 grams of fat.  If you eat 3 ounces a week in one year you will have ingested 23,400 calories and added about 7 pounds to your waist line.  Try rice cakes, baked chips, roasted edamame beans and popcorn for an alternative.
 
Trans FATS - hydrogenated oils are the ones that clog arteries, raise the LDL and Lower the HDL Cholesterol.  They are found in baked goods, packaged goods, margarine's, restaurant foods, etc - read your labels!!!!!

Bacon and other "mystery" meats (salami, hot dogs) - full of nitrates (cancer causing), fats and sodium - look for the natural selection meats line now available.

Dough Nuts - this has it all - refined flour, sugar, and oil - the quickest way to upset your blood sugar level and set you into a dangerous cycle of wanting more junk food

French Fries - full of saturated fat, hydrogenated oil and salt.  Anything that is fried at high temperatures can form acrylamide - a cancer causing agent.

StarBucks on Steriods (or 2nd cup, or stone cold creamery etc) - too much sugar, fat, whip cream and calories - about 580 in a 20 oz drink - yikes!!  Stick to the skinny versions with no whip.

Haagen-Dazs Ice cream - 1/2 cup gives you half your days saturated fat intake, 1/3 of your cholesterol, and about 300 calories - and that's if you can stop at 1/2 cup!

Pillsbury Rolls - Pillsbury Grands Cinnamon Rolls with icing has 310 calories and 32 grams saturated fat plus 2 1/2 grams trans fat and 5 teaspoons of sugar - enough said!

Campbell's chicken noodle soup - This condensed canned soup has 760 mg of sodium per serving - try their Healthy Request line with much lower sodium!!

Best Foods

Sweet Potatoes - packed with Carotenoids, vitamin C, potassium, and Fiber

Mangoes - high in vitamin C and A, potassium, and 3 grams of Fiber

Unsweetened Greek yogurt - Twice the protein of regular yogurt (about 17 grams in 6 ounces), really creamy, can substitute for sour cream, just enough tartness to off set sweet berries.  If you must add honey to sweeten.

Broccoli - High in Vitamin C, Carotenoids, and folic acid

Wild Salmon - high in Omega 3 fatty acids

Crisp breads - (very swedish) whole grain rye crackers like Wasa and Ryvita - loaded with fiber and fat free

Garbanzo Beans - all beans are good loaded with protein, fiber iron, potassium, and zinc.  But these especially because they are so versatile - rinse and drain - throw in soups, salads, mix with rice or puree them to make humus for your veggie dip!!

Berrries - Acai, raspberries, strawberries and Pomegranates - high in Vitamin C, Fiber, antioxidants

Seeds & Nuts - all are high in healthy fat, fiber and minerals - especially almonds (high in Vitamin E, magnesium, and protein), pumpkin seeds (anti-inflammatory and phytosterol to lower cholesterol

The Whole Egg - a complete protein for the brain, nerves and hormone balance, rich in omega 3

Oh Yeah and Good Clean water - and lots of it!!!!