10 Fast, Flavorful Grab 'n Go Breakfasts
by ShaunaS

(20 votes)

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You may be tempted to skip breakfast, but that’s a shame because of all the wonderful benefits breakfast offers.

And, it couldn’t be easier. I’ll show you how with 10 great grab 'n go breakfasts!

First, examine your breakfast habits:

How many days out of the week do you eat breakfast? Hopefully your answer is everyday! However, if you skip breakfast frequently, try asking yourself why.

Is it because you are not hungry in the morning or you don’t have time? Or, is it because you think breakfast will make you hungry the rest of the day or because you think it will help you lose weight?

No matter what your reason is for skipping breakfast, there is a solution and yes, it is still important to start your day with a nutritious meal.

Breakfast can be quick, satisfying and tasty with a preparation time of 10 minutes or less.

Second, challenge common excuses for skipping breakfast

• You are not hungry – practice makes perfect! The more you eat breakfast, the more your body will crave it. Also, take a look at your portions the night before. Skipping meals can lead to overeating later in the day leaving you less hungry in the morning.

• Breakfast will make me hungry all day – it is good and normal to be hungry at intervals throughout the day! Ideally, you should try to eat every 3-4 hours to keep your engine humming, prevent cravings and mood swings and improve energy levels.

• Skipping breakfast will help me lose weight – wrong! In fact, a common trait among people who successfully lose weight and keep it off is that they start the day with breakfast!

• I don’t have time – breakfast can be as easy as grabbing a few items and heading out the door. Or, you can prepare something up the night before – try the recipe below for a no-fuss breakfast!

Super Fast Grab-n-Go Breakfast Ideas

• Small whole wheat bagel with light cream cheese and banana

• Whole grain toaster waffle with peanut butter, sliced strawberries and all-fruit jam

• Meal replacement bar and fruit

• Hard boiled egg (boil the night before), whole grain toast & grapes

• String cheese, apple and low-fat granola bar

Healthy Breakfast Picks on the Road
• Jamba Juice Yogurt and Fruit Blend – try a protein or fiber boost (220 calories, 0.5g fat)

• Starbucks Orange Mango Smoothie (250 calories, 16 g protein, 5g fiber)

• Starbucks Reduced-Fat Turkey Bacon, Egg and Cheddar Sandwich (350 calories, 11g fat)

• Dunkin' Donuts Smart Menu Egg White Veggie Flatbread Sandwich (290 calories, 9g fat)

• LaBou Creamy Oatmeal Cereal (266-279 calories, 3-8 g fat)

Shauna Schultz, RD, has the nutrition solutions for all your weight loss questions. Premium Members have direct access via private email. Click here to become a Premium Member today!

October 15, 2008

14 Common Foods To Cut Down Or Cut Out!
by JohnMc

(40 votes)

Alex Ong is not a nutritionist, but his approach to healthy living makes far too much sense to ignore.

Driven by a emotional desire to not end up dead at a young age like his beloved father, Alex set out to teach himself how to live healthy -- and how to keep his family energetic and free of disease too.

"Junk or unhealthy food often make people sick or feel discomfort, such as headache, cough, excess mucus, constipated, stomach ache, bloated, tired, stress, overweight, gout, etc.," Alex tells Diet.com.

"The common 'solution' is that people will waste money on medicine or diet pills to treat the above symptoms.

"Soon after, they may experience side effects cause by the medications and many will spend extra money to treat that. The tendency is when people fall sick or feel discomfort, their energy and productivity level are likely to suffer.

"If we were to start reducing our junk or unhealthy food consumption, we will be able to save some money (from unhealthy food and medicines), save our health, and most likely enhance our energy and productivity."

Obese for 20 years, Alex watched his cholesterol rise to a dangerously high level of 288 before he took action.

After many years of "yo-yo" dieting, he finally developed a way to get rid of his unwanted pounds and lower his cholesterol to 168. His weight and cholesterol are now at healthy levels.

The tips that helped Alex improve his health are the basis for his new book, Minding Your Own Wellness.

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While researching his book, Alex discovered 14 common foods that we all need to cut out or cut down.

Know The 14 Common Foods To Minimize!

1) Milk
It doesn’t matter what kind of cow’s milk it is, drink a little less and you may feel better. Just like everything else, use milk and dairy products in moderation.

Alex says common short-term side effects of milk and dairy products are:
• Respiratory problems or Asthma
• Sinus (running nose or excess mucus in the throat)
• Skin rashes
• Diarrhea
• Vomiting
• Ear infections
• Bronchitis or sore throat
• Body aches and pains

Potential long-term side effects:
• Increase in cholesterol — leading to heart problems
• Increase in saturated fat
• Kidney problems from dairy foods that are high in fat
and salt
• Increase the chance of getting cancer

2) Animal Protein
Do your current breakfasts, lunches, and dinners consist of
mainly animal protein... foods like milk, eggs, bacon, cheese, sausages, burgers, steaks, or fried chicken?

Animal protein is often high in saturated fat and cholesterol.

People who eat the most animal-based foods get the most chronic disease. It is true that protein is important to the body; but if your main protein source only comes from meat and dairy products instead of plant-based protein, it could speed up your chance of getting some forms of cardiovascular disease, such as high blood pressure, stroke, and/or heart disease.

3) Saturated Fat
If you love to eat animal fat because that is what makes meat
extremely juicy and tender, or oily deep-fried foods, you have
taken the first step towards the Heart Attack Club.

Saturated fat is known to increase bad cholesterol (LDL).
Research has shown that even the leanest beef, pork, or chicken
breast is already full of saturated fat. However, eating lean meat is certainly better than eating fatty meat. Just remember the key word: Moderation.

Saturated fat is commonly found in:
• Chicken
• Pork
• Beef
• Lamb
• Chocolate
• Cookies
• Sweet and salty snacks
• Frozen and prepared foods
• Ice cream
• Cheesecakes
• Desserts
• Butter
• Cheese and other dairy products
• Burgers
• Fried foods
• Lard (animal fat)
• Salad dressings
• Vegetable cooking oil

Common side effects:
• Weight gain
• Loss of energy
• Stiff neck
• Body aches and pains
• Increase in bad cholesterol (LDL)
• Strokes
• Heart attack
• Other health diseases

4) Trans Fat
Do partially hydrogenated vegetable oil and fully hydrogenated
vegetable oil sound familiar? These are the kinds of vegetable oil that are chemically saturated by a process called hydrogenation.

Other common names:
• Partially hydrogenated cottonseed oil
• Partially hydrogenated soybean oil
• Partially hydrogenated coconut oil
• Fully or partially hydrogenated vegetable oil

Trans fat is usually found in:
• Deep fried foods (fries, chicken, cheese balls, chips, pie
crust, and fruit pies)
• Peanut butter (some low fat ones too)
• Margarine
• Vegetable shortenings
• Chocolate
• Cookies
• Crackers
• Cakes
• Candies
• Cream
• Potato or vegetable chips
• Fruits or vegetable pies
• Frozen foods

Many food manufacturers use hydrogenated oils because it
increases the shelf-life of the products in the grocery store.
However, trans fats are one of the major causes of heart attack, strokes, and other heart problems.

5) MSG (Monosodium Glutamate)
MSG could also show up in foods under the following
common names:

• Accent
• Autolyzed yeast
• Amino acid
• Autolyzed plant protein
• Calcium caseinate
• E621
• Flavor enhancer
• Gourmet powder
• Gutamic acid
• Hydrolyzed vegetable protein
• Monopotassium glutamate
• Sodium caseinate
• Vetsin
• Yeast Extract

MSG or Monosodium Glutamate is a type of food additive
commonly known as flavor enhancer. Its job is to deceive your taste buds by making the food taste better than it is. It also makes you eat more than you need.

Through long-term use, it could be harmful to the brain and nervous system.

MSG is commonly found in:
• Canned soups and foods
• Sausages
• Most flavored potato chips and other salty snack foods
(Including children’s snacks)
• Chips’ dips
• Packaged chicken and beef stocks
• Frozen and processed foods
• Instant noodles’ seasonings

6) Sugar
Sugar in other common forms or names:

• Dextrose
• Fructose
• Glucose
• High fructose corn syrup
• Saccharose
• Sucrose
• Sweetener
• Syrup

Before you eat it, yes sugar is fat free! But once you eat it, it will turn into fat if you don’t burn it off shortly after your consumption.

Potential or common side effects:
• Anxiety
• Aging
• Bloating
• Hyperactivity in children
• Constipation
• Heart diseases
• Fatigue
• Diabetes
• Obesity
• Food craving
• Lack of focus or concentration (leads to decrease
productivity)
• Tooth decay
• Lost concentration
• Lack of ability to sit still
• Premature aging and wrinkles
• Weight increase leading to health challenges
• Weakened immune system — get sick more easily and
frequently
• Difficulty sleeping — especially for children

7) Salt
Salt is one of our bodies’ requirements. However, it should only be taken in moderation, that is, between 1.2 grams to less than or equal to 5.8 grams of salt for an adult — depending on your current health condition.

Common side effects for eating too much salt:

• Weight increase because excess salt retains water in your
body
• Kidney problems
• Hypertension (High blood pressure)

8) Caffeine
Common side effects of caffeine:

• Mood swing
• Dehydration
• Nervousness
• Quick temper
• Impatient

9) Nitrite
If you are a big fan of canned meat, bacon, ham, sausages, and
hot dogs, and you eat them regularly, you might want to rethink
this practice.

Not only are canned meat, bacon, ham, sausages, and hot dogs
high in salt, which you already know is not the best for your
health, a large percentage of them also contain nitrite, a
preservative which is known to cause cancer in experiments
with rats.

Nitrite is commonly found in the following:
• Bacon
• Canned meat

• Hams (beef, chicken, pork, or turkey)
• Hot dogs
• Sausages (various kinds of meat)

10)BHT and BHA
BHT and BHA are banned in England and some other countries, but these preservatives are commonly found in baked goods, beer, butter, cereals, chewing gum, dehydrated potatoes, meats, shortening, and snack foods in the U.S.

BHT and BHA could cause the following:
• Liver and kidney damage
• Behavioral problems
• Infertility
• Weakened immune system
• Birth defects, cancer; should be avoided by infants,
young children, pregnant woman, and those sensitive to
aspirin.

BHT and BHA are commonly found in:
• Baked goods
• Beer
• Butter
• Cereals (including children’s cereals)
• Chewing gums
• Dehydrated potatoes
• Meats
• Shortening
• Snacks

11) Artificial color
Food coloring may cause the following:

• Hay fever
• Hyperactivity in children
• Learning and visual disorders
• Nerve damage
• Skin irritation
• Upset stomach
• Tumors in lab animals

Coloring is commonly found in processed foods:
• Toothpaste (including children’s toothpaste)
• Cereals
• Chips
• Candies
• Cheese
• Desserts
• Icing
• Meat
• Fruit or salty snacks
• Soft drinks
• Canned foods
• Frozen foods
• Packaged foods

12) Aspartame
Aspartame may cause:

• Fatigue
• Irritability
• Headache
• Depression
• Anxiety
• Vision problems
• Dizziness
• Memory loss
• Hyperactivity
• Migraine
• Aggression & Insomnia
• Brain damage
• Central nervous system disturbances

Aspartame is commonly found in the following:
• Sugar-free candies
• Diet or Sugar-free desserts
• Sugar-free chewing gum
• Diet or Sugar-free ice-cream
• Diet or Sugar-free sodas
• Diet or Sugar-free yogurt
• Other “Diet” or “Sugar Free” products

13) Sulfites
Sulfites can come in various forms, such as:

• Potassium metabisulfite
• Potassium sulfite
• Sodium bisulfite
• Sodium hydrosulfite
• Sodium sulfite
• Sodium metabisulfite
• Sulfur dioxide or sulfuric acid.

“Sulfites” are another great food preserver; but they won’t
preserve your body. Although they have been banned from use to preserve fresh fruits and vegetables, sulfites may still be added in the following food categories:

• Dried fruits
• Wine, beer
• Mayonnaise, salad dressings
• Dairy products
• Processed cheese spread, filled crackers
• Hot dogs, sausages, bacon
• Pickles, olive, sauerkraut
• Fruit juice (bottled or frozen)
• Soft drinks
• Flour tortillas, crackers, cookies
• Bottled lemon juice
• Canned vegetables
• Pickled products – onions, relish or pickles
• Tomato puree, paste or stewed
• Flaked coconut
• Potato chips, dehydrated or frozen potatoes
• Gelatin, jams or jellies

Other common side effects caused by sulfites are:
• Asthma trigger
• Backache
• Bronchial spasms
• Burning back and muscles
• Chills or feeling cold
• Diarrhea
• Dull eyes
• Gastric distress
• Headache (migraines)
• Inflammation of mouth’s mucous membranes and
mouth lesions
• Itchy skin.
• Teeth on edge, sensitive
• Increase salivation

14) Pesticides
OK, so you don't intend to eat a substance that is used for preventing, repelling, or destroying pests. But these chemicals can destroy good cells in your body as well.

Potential side effects:
• Birth defects
• Cancer
• Nerve damage
• Weakened immune system

To minimize your consumption of pesticides from food, it is
important for you to choose organic, or at least 100% natural
food over non-organic ones; whenever available or possible.


ABOUT THE AUTHOR: Alex Ong has experience in the food industry as a marketing executive. He conquered his obesity and high cholesterol at age 30, when he developed his own natural weight-loss system, the 5 Color Belts Eating Formula. Alex is the author and founder of MindYourOwnWellness.com

For more information about the book, please visit www.MindYourOwnWellness.com.

To get your FREE copy now, click here and become a Diet.com Premium Member.

October 13, 2008

Make Comfort Foods Healthier: 10 EZ Tips
by ShaunaS

(19 votes)

Fall is here and for many that brings cravings for comfort foods! Who doesn’t remember their favorite casserole, stew or slow cooked pot roast? The thought, taste and smell can bring you back to mom’s cooking and the warm memories of home. And, mom was smart!

Casseroles, stews and chilis are low in cost and make multiple servings. Plus, what’s more convenient than a one-dish meal!

However, when you think about these recipes now, you might notice that they are often high in calories and fat. But don’t let that stop you from starting your own tradition -- healthier, new versions of old, familiar comfort foods!

Read on for tips on modifying casserole-type dishes.

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10 easy ways to modify comfort foods

A few simple modifications can shave quite a few calories and fat off of a recipe without sacrificing the flavor.

1. Use lower-fat, lower-sodium cream soups such Healthy Request by Campbell’s. And, mix with non-fat milk, if called for.

2. Use evaporated skim milk in place of cream and try healthier versions of mayonnaise and sour cream.

3. Swap white pasta and white rice for brown rice and whole wheat pasta.

4. Reduce the amount of cheese called for in the recipe by half.

5. Use leaner versions of meat, such as extra lean ground beef or turkey. Or, substitute chicken or turkey breast in place of beef.

6. Go veggie! Try a healthy vegetarian stew or all bean crockpot chili- veggies and beans are very filling!

7. Use lower sodium tomato sauces and broths.

8. When making enchiladas, skip dipping the tortillas in oil. Instead, cover the tortillas with a wet paper towel and microwave for a few seconds until softened.

9. Reduce the meat and add veggies! Try carrots, bell peppers and corn in chili, or squash and mushrooms in enchiladas. Another example is right in this issue, where we take beef stroganoff and make it veggie!

10. Keep portions under control by filling at least half your plate with salad.

Lighter Tuna Casserole
2 cans chunk style white tuna
6 oz whole grain noodles (3 cups)
1/2 cup celery
1/4 cup chopped red onion
1/3 cup non-fat sour cream
1 tsp mustard powder
1/2 cup low-fat mayonnaise
Salt and pepper to taste
1 zucchini, diced
3/4 cup reduced-fat cheddar cheese
1 tomato, diced

1. Drain and flake the tuna. Set aside.

2. Cook noodles according to package directions. Drain and rinse in hot water.

3. Combine noodles with the tuna, celery and onions.

4. Blend in the sour cream, mustard powder, mayonnaise, salt and pepper.

5. Spoon half the mixture into a 2-quart casserole sprayed with cooking spray. Top with half the zucchini. Repeat layers.

6. Top with the cheese.

7. Bake at 350 degrees for 30 minutes or until hot and bubbly.

8. Sprinkle with the chopped tomato.

Servings: 6-8

Nutrition Info (based on 8 servings): 267 calories, 19g protein, 35g carbs, 6g fat, 2g saturated fat, 355mg sodium, 5g fiber

Shauna Schultz, RD, has the nutrition solutions for all your weight loss questions. Premium Members have direct access via private email. Click here to become a Premium Member today!

October 9, 2008