Recipe: Crazy Crunch Cannellini Salad

If you're following the Volumetrics approach, this salad will be a great option for a filling meal. Packed with tons of fresh, healthy veggies, along with beans for protein, and some tasty herbs for great flavor, you can pretty much eat as much as you want of this delicious salad!

Crazy Crunch Cannellini Salad

Ingredients:

4 small cucumbers, scrubbed clean and diced small
1 sweet red bell pepper, cleaned and diced small
2 green onions, chopped small
1 celery stalk , chopped small
1 radish, chopped small (optional)
1 Tbsp parsley, chopped fine
1 can (15 oz) cannellini beans, rinsed and drained well
2 Tbsp olive oil
1 Tbsp red wine vinegar
1 Tbsp grated sweet onion
1 tsp dried oregano
1/4 tsp kosher salt
1/8 tsp black pepper

Directions:

• Put all the prepared vegetables in a large bowl and toss together, then add the beans and lightly toss just to combine.
• In a small bowl put the remaining ingredients and whisk vigorously until blended well and dressing gets lighter in color and becomes frothy.
• Taste for seasoning and adjust if necessary.
• Drizzle about half the dressing into the bowl with the vegetables, toss, and add more if desired, tossing again.
• Serve immediately or chill slightly (about 20 minutes) before serving if you wish.
• If your diet doesn't allow cannellini beans, you can substitute another form of protein such as diced cooked turkey or chicken.  This is a very refreshing salad that can take a lot of tweaking.
• This makes a nice side dish for a grilled fish, chicken, or other meat dish.  You can also serve it as a light supper, lunch, or even a brunch dish.
• Use a variety of herbs in the dressing to make this dish different every time you make it. You can also change the beans to others you may prefer.

 Check These Out for More Tasty Volumetrics Recipes:

   

Designing a Low-Carb Diet to Fit Your Needs

Often one of the hardest things to do when starting a diet is trying to decide what foods to target. You want to make sure that you get enough of the good carbs, but which ones and how much?  You know you need to eat the right types of carbohydrates, but is it just a guessing game?  And what about special health concerns or needs?

Some people mistakenly believe it is best to avoid all carbs and only eat from the other food groups for the entirety of their dieting life. This method is really only suggested as a means to kick-start a diet, such as the popular South Beach Diet.  In this diet, avoiding all carbs is a technique to stop the sugar/carb cravings.  You really shouldn’t do this longer than two weeks because your body does need carbohydrates to operate and be healthy.  In most cases, eating 'good carbs' during your low carb diet is the healthiest choice.

Image Courtesy of kittijaroon at FreeDigitalPhotos.net.

Of course, there are exceptions to the rules and you should follow your doctor's advice first over the advice of any diet book, or me for that matter!  Let's take a look at some of the issues that affect your decision to eat low carb, and what is involved in designing your personal program.

Celiac disease requires the elimination of wheat or wheat gluten. The 'good carbs' that are reintroduced as a part of a low carb diet would need to come from 'gluten-free' sources, such as brown rice, corn, or potatoes, to name a few.  The list of 'good carbs' in a low carb diet book may include whole grain bread and pasta, but for someone with this condition, it doesn't fit.  This is a whole separate topic, but I wanted to cover it briefly just as a heads up to discuss this diet with your doctor before laying out any kind of low carb diet.  Low carb diets and gluten-free diets can look similar, but there are definite differences.

Diabetes is another condition that requires special attention to the amount and types of carbs eaten.  A food that is high in carbs but not high in fiber will cause a spike in blood sugar levels.  This spike causes the pancreas to release insulin. The insulin helps to control the sugar levels in the bloodstream.  When blood sugar levels continually spike up and down, it causes damage to the body - heart and arteries included.  This is just another reason to consult your health care professional before proceeding with any diet.

Physically active people need carbs.  Many people who start low carb diets also start a rigorous exercise program, since they most likely chose to diet to lose weight.  Muscles are fueled by the carbs you eat.  Your muscles will use these carbs for energy.  Avoiding 'bad carbs' (simple carbohydrates), and eating 'good carbs' (complex carbohydrates), along with regular exercise, will give your muscles what they need to perform without adding to fat stores.  People who are very physically active, whether on the job or at play, need more carbohydrates to maintain the health of their muscles, but they still need to eat the right kind of carbs to stay healthy.  Even very active people will gain weight if they eat too many simple carbs and not enough complex carbs.  For a person who needs their muscles to function well (and who doesn't!) eating only 'good carbs' is the right thing to do.

Image courtesy of Dan at FreeDigitalPhotos.net.

So, what are 'bad carbs' and 'good carbs?'  To break it down simply, 'bad carbs' are found in refined flour and sugar products; think white bread, pastas, and sugary desserts.  Those are the easiest to understand 'bad carbs.'  (We'll cover these in more depth next week.) Complex carbohydrates or the 'good carbs' may include whole grain and multi grain breads and pastas, along with long grain and brown rice, wild rice, vegetables and greens that are high in fiber, along with some fruits and berries.

However, some low carb dieters also start out by avoiding what might be considered healthier choices; foods like bananas, corn, carrots, peas, sweet potatoes, and rice, for instance. These 'good carbs' are higher in sugar content.  See why it's so confusing?  And that's why you need to get all the information you can, consult your health care professional, and listen to your own body when starting a low carb diet.

Put simply, just about everyone can fit a low carb diet into a healthier eating plan, once you know what to eat, what to avoid, and what carbohydrates are right for your particular case.  With special health concerns or physical needs, this requires an understanding of how your body works, as well as a doctor-approved approach.  Then, after all that research, there's one thing you must never forget – MOVE!  All the healthy food in the world won't help you if you don't get your heart pumping and blood circulating.  Start today by selecting an easy to follow diet and exercise program and your body will thank you!

(Check out our Fun Ways to Exercise blog for weekly fun, effective workouts that won't take you hours to do.)

Simple Tips for Choosing Healthy Foods for Weight Loss

If you ask ten people what the hardest part of losing weight is, nine of them will say shopping for food. When you are dieting and trying to slim down, the most daunting place you can go is your local supermarket. There is just so much food and you can't get in and out without passing by your favorite sweet treat or deli counter. Shopping for groceries when you are trying to lose weight takes a bit of practice, but once you've learned the basics, you'll be able to sail right past those cookie samples without even a glance.  Here are a few tips to get you in and out without a hitch - and without an unhealthy impulse buy!

Shop the Perimeters

Fruits & vegetables are commonly found around the perimeter of the grocery store. (Photo credit: Wikipedia)

A good rule of thumb when shopping your local grocery store is to hug the outer lanes of the store to find the healthiest foods. Typically, grocery stores line the perimeter of the store with the produce cases, the dairy case, and the fresh meats and fish.  The inside aisles hold the majority of the prepackaged foods that you want to avoid.  This is generally speaking, of course, but give it a try at your grocery store and see how much easier it is to shop healthy.

Shop for Color

As you push your cart along the outer walls of the store, look for the bright and vibrant-color foods.  As we've all learned in our nutrition classes, foods with rich, bright, or dark colors generally have more nutrients than those with a pale color. For instance, strawberries and eggplants have a higher nutrient-density than potatoes or onions. Even though potatoes and onions are perfectly fine and offer nutrition, to get the most bang out of your dieting buck, go for the bright colors. You can apply this to proteins in many instances, as well.  A deep red salmon fillet is likely going to be more nutrient-dense than a salmon fillet that has a light color (it's also more likely to be naturally raised; farm-fed fish are often artificially colored with bright pink dye). Dark red meat (such as bison) is usually more likely to be grass-fed, and therefore more nutritious than grain-fed animals, whose meat is a lighter pink.  (Remember - when shopping for meat, it is ALWAYS best to choose organic, and grass-fed if at all possible.)

Avoid Sugar by Any Name

You would be surprised at all the places sugar can hide in a grocery store. It is practically around every corner. Since sugar will stealthily rob you of your weight loss goals, it is important to turn into a detective in order to avoid it. Just for reference, here is a laundry list of aliases for sugar.

Agave nectar
Barley malt syrup
Brown sugar
Cane sugar
Corn sweetener
Corn syrup, or corn syrup solids
Dehydrated cane juice
Dextrin
Dextrose
Fructose
Fruit juice concentrate
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltodextrin
Malt syrup
Maltose
Maple syrup
Molasses
Powdered sugar
Raw sugar
Rice syrup
Saccharose
Sorghum or sorghum syrup
Sucrose
Syrup
Treacle
Turbinado sugar
Xylose

Of course, not all sugar is created equal.  Raw sugar may be a better choice than refined sugar, and the less-refined/processed, the better.  However, when it comes to weight loss, your body isn't going to know the difference.  It's going to want to turn that sugar into fat.  Learn your sugars and learn what levels are tolerable for your diet.  Be aware also that most processed foods that are labeled “low fat” have added sugar to adjust the taste!  Here again, you need to know what is better for you and know your tolerable limits.  Labels are your friend – get used to reading them.

Choose whole grains when possible. (Photo credit: Wikipedia)

Choose Whole Grains vs. Refined Grains

One of the easiest tips to remember when buying bread, pasta, flour, and any type of baking ingredients is to go for whole grains rather than refined grains. Eating whole grains adds much-needed fiber and nutrients to your healthy diet.  Fiber helps speed digestion and metabolism both.  Refined grains have all that goodness cleaned right out of them during the refining process.  Eating whole wheat pastas and breads, and baking with whole grain products may take some getting used to, but you can ease into it by using half refined and half whole grain to get started. It won't be long before you prefer the firmer texture and nuttier flavor of your favorite muffin recipe made with whole grains.

You don't have to carry a big list of foods allowed on a special diet along with you to the grocery store.  You just have to shop smarter with these simple rules.  It's easier to eat healthy when you have simple tricks to use when you're in the grocery store, and make a habit of following them. If you consistently fill your cart with foods from the perimeters, brightly colored foods, foods without added sugar, and whole grains, without much effort you are already well on your way to eating a diet that will help you lose weight now and keep it off for a lifetime!

Get Keen On Quiona For Health And Weight Loss

You may know by now that I love quinoa! Many people think of quinoa as a grain like wheat or barley,  but, originally from the heart of South America, quinoa is not a grain - it is a seed. If sprouted and grown, quinoa would resemble plants in the spinach family – dark leafy greens. This ancient food has tons of health benefits that have been passed down from generation to generation; like a plant family heirloom of delicious nutrition.

Chenopodium quinoa (Photo credit: Wikipedia)

Quinoa is rich in protein, vitamins, and minerals, which leaves you feeling satisfied, not deprived, making it the perfect diet food. The reason is due to the nutrient dense package. Picture a nutrition powerhouse packed into a tiny seed.  Because of this, quinoa is becoming popular as a grain alternative and weight loss food. Let's take a look at why quinoa seems to have been specifically designed for people who want to eat healthier and simpler at the same time.

Nutrition

Just like spinach, quinoa seeds are rich in all the essential amino acids, making it a complex protein.  You'll also find quinoa to be a good source of magnesium and calcium. Quinoa is also high in iron and vitamin B 12 which are essential for energy production and weight loss. The family of B vitamins control your body's ability to synthesize nutrients efficiently, meaning if you lack vitamin B you will actually work against your body's own natural weight loss mechanisms.

Satisfying

If you have ever tried to lose weight conventionally, you quickly understand how empty you feel most of the day. This feeling of never being satisfied is one of the biggest hurdles to overcome when you are trying to lose weight. If you know what I am talking about, then quinoa just may be the answer to your dilemma. Protein and dietary fiber are known to help the body feel full and satisfied. Quinoa is rich in both, helping the dieter feel full while still maintaining weight loss goals.

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Low Glycemic Index Value

Quinoa is low on the glycemic index which means quinoa doesn't cause a sharp jump in blood sugar. Your blood sugar levels control cravings. What does that mean?  It means that when you eat a food high on the glycemic index, your blood sugars are elevated quickly, and then crash.  Then your body sends messages to your brain to eat more sugar and carbohydrates to bring your blood sugar back up again. Eating foods on the low glycemic index (slow and steady blood sugar) means instead of craving bread and candy, you can go about your day eating normally - which helps prevent adult-onset diabetes, as well as other related health conditions.  Again, slow and steady blood sugar levels are important for so many reasons.  And quinoa fits the bill.

Low Calorie

Quinoa is also low in calories. One serving of cooked quinoa contains about 170 calories, which may seem like a lot, but one serving of quinoa is also an impressive amount of food. You could eat three servings of quinoa and still have fewer calories than one serving of pasta. This is a great thing if you are on a diet because you don't have to worry about over-eating your quinoa and blowing your entire day's worth of calories on one meal.

If you have not tried quinoa yet, and are trying to stick with your weight loss goals, then this may be the perfect food to add to your diet. Because of the high amounts of protein and fiber, as well as the low glycemic index and low calories, you will feel full while reaching your healthy weight loss goals.

The Omega 3 Factor – A Super Food Within Your Food

No discussion of the world’s healthiest foods would be complete without talking about Omega 3 fatty acids. Nor would any diet be complete without Omega 3 fatty acids.  These specific types of molecules play a vital role in our health and development throughout our entire life. Let’s take a closer look at these odd sounding nutrients to find out why they are so important.

Wellness Starts at the Top

First, let's try to understand a bit of brain science. The brain is made up of about sixty percent fat (which is why good quality fats are so important to your diet!). This fat is found mainly within the membranes that surround the brain's nerve cells. The composition and chemistry of these membranes has a direct effect on chemical reactions in the brain. These chemical reactions are the brain's signals. The influence that more Omega 3 in the fat has on these signals has been studied extensively. It is believed that Omega 3 fatty acids promote better and faster transfer of signals in the brain. Okay. I guess that means Omega 3 fatty acids are good for you.  Let's see how.

Walnuts - high in Omega 3s. (Photo credit: Wikipedia)

When your brain signals are working well, your whole body benefits. Besides brain health itself, other health benefits related to Omega 3s include inhibiting cancer cell growth, reducing inflammation throughout the body, prohibiting excess clotting in the blood, and reducing the risk of obesity by stimulating a hormone called leptin, which helps regulate metabolism and body weight.

While there is some speculation about the true power of Omega 3s in treating or improving things like mental disorders, heart disease, and cancer, many researchers still claim there are significant benefits to consuming foods that contain these vital fats.

Looking for Omega 3s

If you live in Alaska, Taiwan, or Japan you may already be eating enough foods rich in Omega 3 fatty acids. The reason is that these populations routinely consume fish that is fatty, in a good way. Diets that contain fatty fish have been proven to show better results with respect to less inflammatory ailments and less obesity-related diseases, such as diabetes and heart disease.

omega 3 fatty acids (Photo credit: malloreigh)

But, if you don't live in one of those areas, you can still find plenty of the Omega 3s you need.  These fatty acids are most prevalent in seafoods, with salmon, tuna, scallops, sardines, and trout being particularly rich. Other sources of Omega 3s are algae, krill, shrimp, and tofu, as well as certain nuts and seeds, like walnuts and flaxseeds.

Other vegetables and spices like cloves, mustard seeds, cauliflower, collard greens, and cabbage are good sources for Omega 3s. Even certain berries, like strawberries and raspberries, provide at least some of the same healthy benefits.

Generally speaking, eating a healthy diet rich in green leafy vegetables, lean meats, seafood, as well as nuts and berries, contributes to better health. This general guide just happens to include many foods that are naturally rich in Omega 3 fatty acids. That could be one of the simplest ways to supplement your good health, and it's all right on your dinner plate!

Be sure to check back later this week for some tasty recipes full of Omega 3s...

Tips for Eating Healthy On The Run

Whether you're traveling or rushing around taking care of your daily tasks, you don't need to give up healthy eating simply because you are on the run.  The fact is, healthy eating is even more important when you're trying to keep up with a busy schedule.

Eating a good diet will help your body handle stress better.  As you hustle about your daily routine, a healthy meal is probably the last thing you think about, but it's important.  The following tips can help you eat well no matter where your busy day takes you.

Restaurant Chipotle Mexican Grill. (Photo credit: Wikipedia)

Restaurants
With tempting menus, large portions, and a festive atmosphere, it's easy to skip healthy eating.  It's okay to splurge every now and then, but you'll pack on a lot of weight if you make it a habit.  When you eat out at restaurants, always be smart about it. Choose restaurants with healthier options, such as salads and fresh sandwiches, or one of the popular new "pick your ingredients" chains, like Chipotle or Piada - that way you can choose the ingredients you want in your food. And if they serve large portions, take half home for lunch tomorrow - you'll get two meals in one!

Airports
An airport can be a very stressful place, but you shouldn't scrap your diet because of it.  Eat because you are hungry, not because of stress, boredom, or to kill time. It's not always easy, but try to find places with healthier options that aren't fried or dripping in grease.

Nuts & dried fruit. (Photo credit: Wikipedia)

In Your Car
Keep some healthy snacks in your car at all times, so that when you get hungry, you have them on hand. Nuts are great for this - they pack a nice punch of vitamins, minerals and healthy fats, and they have enough protein to satisfy any hunger pangs until you get a real meal. If you have a sweet tooth, try a trail mix with nuts and dried fruit for a savory and sweet treat that will satisfy all your cravings at once!

At Home
Evenings and mornings are busy times in most homes. Making the time to eat can be hard, but you shouldn't run out the door without eating breakfast first.  Cereal with milk, a banana, muffin, or yogurt is a great way to start the day.

Anytime you are on the go, always make sure that you make the right food decisions.  You can take healthy food with you if you need to, so that you have it on hand when you need it.  Eating healthy on the go isn't that hard to do, once you know how.  Never sacrifice healthy food for junk, as your body will regret it later.

And be sure to check back Wednesday for some healthy sandwich ideas that are great to take with you on the run!

Start The New Year Off Right - By Eating Well!

Most people make a New Year's resolution this time of year. Most will also break that resolution before the year gets too far underway. In fact, most people who are going to break their resolutions do so within the first week at some point or another! There is hope however if you are planning to eat healthier throughout the New Year. The trick is to immediately begin rather than putting it off until tomorrow or until you have emptied the Christmas goodies from your pantry.

(Photo credit: Wikipedia)

If you are among the many people around the world who resolves that this next year is going to be the year that you take positive steps to reducing your weight and improving your overall health the way to begin isn't by loading up on carbohydrates and champagne. So out go the cake and bubbly and in comes the cabbage and corned beef (in small portions of course).

Begin the year by understanding portion size, the value of fresh vegetables, the idea that the meat isn't supposed to take up most of your plate, and the notion that dessert is a rare treat - not the anticipated ending of an ordinary meal.

These are outstanding beginnings. Not only do you need to rethink the way you eat for your New Year's Day festivities but also the way you prepare the foods you love. Unhealthy fat preparation methods using transfats and vegetable oils are out. In is the idea of using seasonings that contain no or very few calories and add savory flavor to your meals. Herbs and seasonings are a healthy cooks best friend because they help eliminate visions of blandness until your fitness goals are met and you've reached a state of maintenance in which a few more calorific luxuries are allowed.

Tasty Food Abundance in Healthy Europe (Photo credit: epSos.de)

Stop frying. The frying process adds simple carbohydrates and (usually) unhealthy kinds of fat to your cooking - and it can even change the very nature of the foods being fried, adding cancer-causing agents and other chemicals that cause accelerated aging. These are two things you want to try to eliminate from your diet all together. While I am not personally an advocate of removing all carbohydrates from any diet I do believe it is a good idea to switch, whenever possible and tolerable to more complex carbohydrates that are healthier to consume (see earlier blog posts for many tasty low-carb recipes). Fats should always be used in moderation, and stick with healthy minimally processed natural fats such as olive oil, coconut oil, and butter - like the Europeans use. If you're trying to cut back on fats, it is best to save their use for those times when it is a real treat rather than wasting them on well, dinner. Reserve the fats for fun food and rewards rather than squandering them on your regular meals.

Another thing you need to learn when cooking for the New Year's holiday and trying to keep things on a more healthy note is that bigger isn't necessarily better. This means that by sticking to the proper portion size you may avoid over eating and filling up. You do not want to leave the table full - you want to leave the table wanting a little bit more (not hungry but definitely not full). Most likely you'll find that you actually feel fuller a few minutes after eating, so if you really have to have more, wait 20 minutes first, and see if you're still feeling hungry enough to eat a bit more. Eating the proper portions reduces the risk of overeating and feeling bloated or stuffed later on. It also helps you understand what your limits are better and where you need to make cuts in your dietary habits, and can help you learn to recognize your body's signs that you are satisfied (they are definitely there, but most of us have tuned them out over the years).

Prepare for smaller meals rather than cooking one huge meal for New Year's Day and carry that eating ethic through the rest of the year with you in order to achieve optimal results. Food is the fuel your body needs to carry out its duties properly. The bad news is that far too many of us really enjoy food to the extent that we overindulge, which also prevents the body from working properly. You will need to work to discover what the optimal amount of food and calories is for your dietary needs but it starts by eating healthy one day and following up the next. New Year's Day is a great day to begin a new way of eating. Are you ready?

Keep an eye on this blog later this week and throughout the year ahead for tasty and healthy recipes and cooking ideas! And be sure to visit our website for some more helpful cooking from scratch resources.

Why I'm Not A Vegan - Part 1

I've been into health - eating healthy, choosing healthy foods, staying healthy via natural means - etc. for many years. From time to time, a well-meaning vegetarian or vegan friend will ask me why I'm not a vegan, as it IS the only way to true health - according to some. I disagree, and the reasons I am not a vegan, and probably never will be, are many and varied. For those that may wonder, here are the three main reasons why I don't believe veganism is the way to go. (Note: much of my studies over a number of years have led me to these conclusions. A couple of my favorite well-researched resources are pictured in this post, and you can find links to these and other sources listed below.)

Reason #1: It's Not Healthy.

Cover of Nutrition and Physical Degeneration

Okay, I'm going to get yelled at for this one I'm sure. :-)  But in all honesty, I do believe that diets free of all animal products are unbalanced. Those on a vegan or strictly vegetarian diet for a long period of time must do a lot of planning and supplementing to be sure they are getting enough of a number of necessary nutrients.

Protein: This is probably the most obvious one, but there are a number of non-animal-based protein sources. Beans, soy products, and even some greens like kale and parsley are all high in protein. However, note that none of these is a complete protein source - for that, you need animal products, such as whole eggs. Also, I am not a big fan of processed soy products (or any highly processed food, for that matter, which I'll get into in a bit) - I don't think they're particularly healthy, and although there are some cultures one can point out that eat a lot of soy, it's either fresh soy beans (edamame) or fermented foods, which makes digestion easier on the body, and also introduces some helpful bacteria.

Vitamin D: It's hard to find vegetarian forms of this essential vitamin, but of course there's always the sun! Those who are vegetarian or vegan would do well to make sure they spend enough time daily in the sun (without sunscreen, and with minimal clothing) to build up their stores of Vitamin D. Deficiencies in this vitamin have recently been linked to everything from colds and flu, to osteoporosis, to cancer. It may be the most important vitamin there is for the health of your immune system - and a large percentage of the population is very deficient - even among those who eat meat. Avoiding animal products entirely just takes a further toll.

Vitamin B-12:  This one is imperative for muscle growth and health, and especially for that all-important muscle - your heart! Sorry - there are currently no known plant-based sources of this vitamin. I'm not sure if there's a synthetic version, but if so, I'm sure it's not as well absorbed or used by the body as the natural form. This is probably the most scary and wide-spread deficiency among vegans.

Cover via Amazon

Fat: Last but not least, this one is also important, despite our anti-fat bias here in the U.S.. Yes, there are plenty of plant-based fats available. HOWEVER, the healthiness of these fats is debatable at best. Some are certainly good - for example, olive oil, wheat germ oil, and various nuts and their oils. You do have to take the processing into account though. Highly processed oils such as corn oil, safflower oil, and rapeseed oil (also known as canola) are the OPPOSITE of healthy. Some of them are basically a few molecules away from plastic - which is why in some health journals you may see them called "plastic fats". Since all of your cell walls, and a large percentage of your brain, are made from fat, do you really want to be consuming these weird, unnatural substances instead of natural fats? Plus you are extracting them and separating them from the nutrients in the food that they were made in - and any time you do this you're leaving out a lot of the good stuff that helps them to be digested and used by the body.

Animal fats on the other hand can be easily consumed with a minimum of processing - often simply as part of the whole food that they come from. They often contain important stuff like Vitamin D, Vitamin B-12, and Omega-3 fatty acids. And they're natural. The fat in your body isn't canola oil - it's animal fat!! Doesn't it make sense that your body would  best assimilate and process the fat that is closest to its own type?   (And no, eating animal fat - at least in moderation - doesn't make you fat - contrary to common "wisdom." Dietary fat is mostly burned for fuel - not stored as fat in the body. Excess carbs are what is stored as fat. Just ask any conventional farmer why they feed their animals grain - because it makes them fatter! But that's a topic for another post. :-) )

Bottom Line: If you have to pop a bunch of pills and supplements to make up for essential nutrients that are lacking in your diet, you're eating an unbalanced diet - and that applies whether you're a vegan, a vegetarian, or an omnivore (and yes, many meat-eaters are unhealthy and deficient in a number of things as well, due to not eating enough plant-based foods - I do want to be fair here). But that's a big reason why I don't think a strictly vegan diet is natural or healthy - if you weren't meant to eat animal products, your body wouldn't need nutrients that are only (or mostly) found in those types of food. Period. (More on the "not natural" vein in Reason #3.)

Agree? Disagree? Want to debate the issue?  Feel free to comment below!

And if this post makes you mad, wait 'til next week for Part 2/Reason 2: "It's Hypocritical." You'll love it!  :-)


Sources & Related Resources:
Nutrition and Physical Degeneration
Real Food: What to Eat and Why
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
Former Vegan Reconsiders - Blog Post
Deep Nutrition: Why Your Genes Need Traditional Food
Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life
The Meat Fix: How a Lifetime of Healthy Living Nearly Killed Me!
Ignore the Awkward.: How the Cholesterol Myths Are Kept Alive
The Great Cholesterol Con

The Basics of Low Carb Diet Lingo

In order to understand today's diet talk, you have to understand the phrase low-carb.  Even though these types of diets have been around for a long, long time, there seems to be a new interest of late.  It could be due to new books coming out, or possibly revised editions of popular diet books from years past.  Whatever the reason, low carb, slow carb, or low glycemic diets are getting a lot of attention.  Let's take a look at the basics of what a low carb diet looks like, and familiarize ourselves with some of the related terms.

Low Carb v. Slow Carb

Raw vegetables and dips (Photo credit: Wikipedia)

Even though the most popular diets include one or the other term, you can use them interchangeably, to some degree.  Even the lowest of low-carb diet phases includes some carbs in the form of vegetables, typically.  As a matter of fact, a certain portion of carbs must come from vegetables, with no exception. No respectable weight-loss program can truly support an absolutely carb-free diet.  Carbohydrates are essential for a healthy body, even during weight-loss.

Slow-carb is just another way of saying that you need to ingest carbs that are slow burning, such as vegetables, and even some fruit.  Fast burning carbs would include processed breads and pastas, for instance.  These are the carbs that give a quick sugar boost, then drop just as quickly.

Not all carbs, even slow burning carbs, are created equal.  Some low or slow carb diets recommend staying away from some vegetables they consider high in sugar, such as corn or peas, especially during the first phases. The same is true for dried beans and other protein rich foods that also are considered higher in carbs.

When comparing lists of acceptable foods on any low carb diet, you'll see differences.  You'll also see differences in what levels of carbs are going to result in weight loss, and where those carbs should come from.  In some diets, even slow burning carbs like dried beans are forbidden in the first phases.  In other diets, all carbs, as long as they are slow burning carbs, are just fine.

This is not simple, but it is all a matter of opinion, personal preference, and what works for you.  If you've been on a diet that includes such slow burning carbs as brown rice, black beans, and quinoa, and haven't seen any results, this diet may not be for you.  Individuals process carbs differently.  Simply following a diet according to a low-glycemic index (the amount of carbs in a food) may not be what you need to lose weight, or it may be, but it's a good way to start understanding how your body processes carbohydrates.

The Protein Process

Years ago, people were going on all sorts of vegetable and fruit only diets. Then there were the whole grain diets.  None of those diets are part of our common vernacular today, but the diets that are high in protein and low in fast-burning carbs are.  Protein is essential for building muscle, which burns fat, and keeps us strong.  Protein is a building block, just like other nutrients we know to be essential. 

No matter which diet you follow today, if it includes a balanced approach to good sources of protein and carbohydrates, it is most likely a respectable weight-loss program.  Human beings cannot live on protein alone, nor does any proper diet developed by a health professional suggest otherwise. There was, actually, a myth around high protein, low carb diets for years.  Nowhere in the mainstream market of dieting did a protein-only method for weight-loss exist.  Even one of the most popular diets for decades that suggested adding more servings of proteins at every meal, actually formed the basis of their diet on ingesting more vegetables than protein. People could get seriously ill, even fatally ill, by eating only protein, and this approach was never approved or suggested by any mainstream diet.

(Photo credit: Wikipedia)

Eating a diet that's rich in protein is not difficult for the most part.  Protein from many sources, including dairy products, eggs, cheese, meat, poultry, and seafood is suggested in most low-carb diets. Because most proteins are also low carb, or no carb, it makes sense to eat a lot of these foods when on a low-carb diet.  And because it's more difficult to over-indulge in protein, it's a safe bet that you will practice portion control more easily.  It's rare to see a person eat a whole roasted chicken, but a huge plate of pasta can disappear quite easily at one sitting. The diet systems may vary in exactly how much and which sources you should get the majority of your protein, but most well-respected diets include a good portion of protein each day, balanced with a variety of healthy carbs.

The Fat Fact

This seems to be where the division lies in many low-carb diets.  Some diet plans say simply that you can't get “fat from fat.”  Other diet plans are so concerned with fat intake that they allow more carbohydrates if it means avoiding fat, as is the case with most 'lite' foods.  If you check the labels, you'll often find that “low fat,” “reduced fat,” and “light or lite” means added sugars to tweak the flavor. 

The reason is simple; fat is flavor.  That's why some mainstream low-carb diets recommend eating regular, full fat foods, such as regular mayonnaise, sour cream, and even whole milk or heavy cream.  While other low-carb diets have fats restricted by eating only fat-reduced dairy, dressings, etc.

The debate over fat is not easily settled.  Fat is essential to your body's health, and particularly to your brain.  Fat gives food flavor.  Fat also makes you feel full.  Without fat in your diet, your body will suffer.  However, it's also important to remember that it's the type of fat you eat that matters.  Fat that naturally occurs in nuts and avocados, for instance, are considered by most diets as essential elements.  Added fats for cooking and serving foods, such as olive oil, are often included in healthy fats, but not in all stages of all diets.  It all depends on which diet you're following.  Clear as mud, right?

So what is the truth?  Should you eat whole grains and black beans on a low carb diet or stick to celery and broccoli?  How much protein is enough protein?  Should you eat eggs fried in olive oil or poached in water?  Are fats good or bad for you? 

The fact is, the answer is different for different people.  Some people respond very well to a high protein diet with added fat, while others simply don't.  Some people lose weight eating a diet that's rich in whole grains, while other people gain weight.  The best thing anyone can do is get all the information, then use your own common sense to decide what works for you.  Keep a journal as you add and subtract foods from your diet, then do what works best for you. I know that may not be the clear-cut answer you were looking for, but the truth is, every body simply functions slightly differently, and there really isn't one "magic pill" for everyone when it comes to health & nutrition, or even weight-loss.

Debunking The Myth Of Eating Less To Lose Weight

One of the biggest myths about losing weight is the idea that you need to skip meals, starve yourself, or at least eat a lot less than you want to - in order to shed pounds. New studies have shown that this is simply not the case.  As a matter of fact, it's just the opposite. Let's take a look at why you need to eat if you want to lose weight.

(Photo credit: Wikipedia)

The Scientific Benefits of Breakfast

People who eat breakfast on a daily basis tend to lose weight more easily - and faster. The National Weight Control Registry performed a study that showed people who eat breakfast have a better chance of maintaining a 30-pound or more weight loss for at least a year. Studies in The Journal of the American Dietetic Association showed similar results.

Another research group analyzed government data on over 4,000 adults and found those who ate a regular breakfast tended to take in fewer calories during the day and had a lower fat intake. They also noted that regular breakfast eaters were more likely to engage in routine exercise.

Eating breakfast also jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet and Fitness Center at Duke University Medical School.  She states; "When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight." In fact, sumo wrestlers don't eat until late in the day for the sole purpose of gaining weight(!).  If you don't eat breakfast, you are actually following the sumo wrestler diet.  Now, that is a scary thought! :-)

Keep Your Metabolism Going All Day

With the right mechanisms in place, your body will naturally burn fat.  But, what are the right mechanisms?  That's your job - to find your body's balance between energy consumed and energy burned.  (This can take a bit of focused effort, which may scare some people off, but if you can put in the time to figure it out, it's definitely worth it.) Metabolism is the name of the game.  When you eat healthy small meals, starting early in the morning, your metabolism is set in full swing, mobilizing and converting fat stores into energy.

When you eat breakfast along with regular snacks and small meals throughout the day, your body gets the nutrition it needs and goes to work, breaking down your food into energy.  If you wait until you're starving before you eat anything, that gnawing feeling in your stomach is telling you something. Your body will start by robbing your muscle tissue of anything it needs first, like protein. Then it will actually start to store fat because it thinks it's in famine mode - the opposite effect of what you're looking for. By eating early and often, not only are you protecting the muscle that supports your frame and allows you to walk, sit, and stand, but you are also keeping your metabolism going so it works all day to give you energy.

Simple Weight Loss Tips to Get You Started:

• Eat slowly. It takes about twenty minutes for your stomach to tell your brain you are full.  Don't eat and run.  When you gulp food down, you'll end up eating way more than you need to at one sitting.

• Choose foods you'll need to chew. Try apples, whole grain hearty breads (sprouted are the healthiest and easiest to digest - and very chewy), celery, and other raw vegetables. These foods will slow down your eating and satisfy your chewing instinct. Raw nuts are another option. Just be sure to monitor the serving sizes as you snack.

• Drink 6 to 8 glasses of cool or cold water per day. This helps you to feel full and as your body works to raise the temperature of the water, you are burning calories.  And keep in mind you don't have to gulp them down all at once! Sometimes I think when people hear "6 to 8 glasses" they are thinking of drinking a gallon of water in one sitting - all you need to do is keep bottles of water filled in the refrigerator and sip, sip, sip. (Note: If you suffer from indigestion, you may want to try unrefrigerated water, as really cold water can upset your digestion if you drink with your meals.) I keep a glass or bottle of water near me at all times when I'm at work, or on the computer - then I just naturally drink whenever I'm thirsty, instead of having to get up and go get some water, which then would tend to make me put it off.

• Eating oranges is much more satisfying than just drinking the juice. Keep this thought when choosing other fruits and vegetables.  Whole is usually better. It contains more nutrients, tastes better, and fills you up more.

• Have a small healthy snack before you start cooking dinner. This will help with overeating while preparing the meal, and after.  Munching on celery is the perfect way to keep you satisfied while cooking.

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• Fill up on veggies. Vegetables have lots of nutrients that your body needs, and they also contain a lot of fiber and water, which help you feel full, and keep blood sugar stable for longer.

• If you need a sweet treat, just remember that frozen yogurt, fruit, and sherbet are all low fat.  Or try a tiny piece of dark chocolate. Chocolate is full of antioxidants plus flavor, and the dark kind has less sugar. This may leave you satisfied without all the sugar or carbs.  You may have to experiment to find the right treat for your sweet tooth that fits your diet.

The less you eat, the more your body protects itself and begins to go into starvation mode, holding on to more food, storing it as fat and robbing your muscles of nutrients. Make sure you eat a good breakfast to start your day right. Then, keep your metabolism working throughout the day with small meals and healthy snacks.

Stop starving yourself so your body can relax and start to lose that weight naturally.  Give your body the nutrients it needs to stay satisfied and achieve the right balance. Adding foods instead of subtracting foods?  It's so crazy it might just work.

Check back Wednesday for some surprising foods that can help you lose weight faster - butter anyone?? You've got to see this list to believe it!

Why Real Healthy Food Tastes So Good

Today I'm being a little introspective, as I was inspired this morning to explore something. I was sitting on my porch in the sun, eating a sourdough Wasa cracker with small slices of locally made raw milk Gouda from my CSA share - a perfect combination of crisp & creamy, salty & nutty. Each bite tasted so wholesome and complete - I could practically feel my body thanking me. I had started off with half of a container of ripe, sweet purple raspberries, and as I finished my second cracker and the last of the cheese, I realized that was all I wanted for breakfast. So that's all I had.

Lettuces (Photo credit: AlyssssylA)

As I was eating, I pondered how perfect everything tasted, and thought about how so many people think "healthy" food is bland, tasteless, or just plain tastes bad. I realized this is because what people usually think of as healthy food often really does!

The problem is that many of us have forgotten what real food is supposed to taste like. If you go by what you find on the grocery store shelves, yeah, maybe the "healthy" stuff doesn't taste so great. With the produce section filled with bland, waxed, under ripe fruits and vegetables picked who knows how long ago, and the common presumption that the "low fat" or nonfat version of everything is the healthiest, you're right - it's not so tasty.  But the difference between a grocery store tomato, and one picked ripe from your own garden in the summer sun, is (almost literally) comparing apples & oranges. The difference between the bag of chopped iceberg lettuce and shredded red cabbage (graying around the edges) from Kroger, and the salad bowl full of 7 kinds of mixed lettuce and greens picked from the garden yesterday (or this morning) that I get in my CSA share every week...well, one can't even hold a candle to the other - and it doesn't take a genius to know which one tastes better.

This year was the first time I added the cheese option to my CSA share, and although I almost didn't do it (it was pretty expensive), I was almost instantly addicted. The rich, tangy, flavorful variety of cheeses I got to experience bore no resemblance to the uniform orange shrink-wrapped rectangular blocks from the supermarket (and don't get me wrong - I  love cheese, of almost all kinds). Plus, they were made locally, using fresh milk from local farms, and contained no preservatives, artificial coloring, or any such junk. Each variety contained only milk (goat, cow, or a combination), salt, enzymes, and cultures. And each was totally different from the other. From salty, dry Feta, with a fresh taste never experienced with store-bought Feta (which I usually love), to soft goat cheese gently smoked and rolled in spicebush berries, to creamy, mild Gouda, each week was a new taste sensation to experience.

Not to mention the wide variety of fresh vegetables that fill my refrigerator - all grown and harvested within a couple of hours from me, usually the day before. Swiss chard (which, by the way, can be bitter after being refrigerated a few days, so if you tried chard from the store and didn't like it, this may be why), salad mix, mushrooms, sprouts, spinach, carrots, sweet potatoes, garlic, radishes, herbs, the list goes on - all of these much fresher, sweeter, and downright tastier than anything you'll find in the grocery store produce section.

CSA Box - Week of April 30 - May 6 (Photo credit: Suzies Farm)

This is real food - whole, natural, unadulterated - grown organically in good, natural soil, picked recently, and delivered to me within hours. And boy does it ever taste good!! And the health and nutrition factor also just can't compare. Vitamins don't survive long after harvesting. Most grocery store vegetables (especially those that are cut) have lost the majority of their nutrients by the time you put them in your cart.

The same is true with other foods too - though. Fresh milk - lightly pasteurized (or raw, if you can get it) tastes nothing like the watery stuff in the plastic jugs sitting in rows in the refrigerator cases at Giant Eagle. Fresh bread, warm from the oven (even the plain old Walmart kind) has no resemblance to the bland uniform slices in the packaged bread aisle. Or try whole grain sprouted bread for a real taste (and nutrition) treat!

And I don't guess I need to even mention the proverbial apples and oranges, as nowhere is the sad lack of flavor more evident than in mass-produced supermarket fruit.

All that said, maybe I couldn't pay you enough to eat a Wasa cracker. And I do admit they are pretty bland and tasteless. I just love them for some reason! But in general, real, whole, fresh foods are not only the healthiest, but also the best tasting foods you'll find anywhere. If you're trying to eat healthier, try joining a local CSA and see just how good healthy can really taste. Or for the ultimate in fresh, grow (or cook) your own!

For some helpful resources, just visit the links below.

Finding a CSA: http://www.newholisticliving.com/csa.html
Growing your own food: http://www.newholisticliving.com/sustainablegardening.html
Cooking from scratch: http://www.newholisticliving.com/cookingfromscratch.html

Healthy Cooking At Home

When it comes to cooking healthy meals for our families, there is always some degree of dissention among the ranks. The good news is that there are lots of recipes that are very healthy, and still taste delicious, and are not that difficult to make.

Healthy cooking may sound difficult as most of us do not want to spend time planning and preparing meals that our families refuse to eat. At the same time, we want our families to be healthy so we feel compelled to learn new and improved ways of cooking healthy foods for our family to enjoy.

Cover via Amazon

With weight and nutrition being known as the culprit in so many health conditions it is impossible to ignore the importance of not only eating healthy ourselves but also of teaching our children the importance of eating healthy. One way to insure that your loved ones are in fact eating healthy is to make sure that you are cooking healthy and nutritious foods for them at home. This does not mean that you cannot enjoy the occasional calorie splurge or even that you shouldn't. The key to cooking healthy is learning to control portions and understanding the importance of moderation.

For those that are hoping to incorporate healthy cooking habits into their daily routines, there are more resources available than ever before in order to assist you in those endeavors. You can seek the services of a professional nutritionist, your doctor can offer advice, you can find all kinds of books on healthy eating, cooking, and living at your local library, and the Internet is an outstanding source of all kinds of information when it comes to leading a healthier lifestyle all around.

There are many books and magazines that are filled with recipes that encourage healthy cooking and eating habits. Whether you truly love to cook, or are just beginning to learn, there is no shortage of recipes that you can try out along the way. The really good news is that you can incorporate healthy cooking into your routine whether you are cooking for one or a household of ten.

Healthy Eating Pie Chart (Photo credit: Wikipedia)

There are many that will argue that cooking healthy food costs more than cooking the prepackaged foods that pack on the calories and additives. The truth of the matter is that when you compare the costs with the medical bills of the future for failing to do so, they seem rather slight by comparison. Not to mention that processed foods, if you count by weight and nutritional value, are often actually MORE expensive than fresh, healthy foods. Yes, organic food can cost more money. In many cases, that is a simple fact of life. However, by learning portion control and eating the proper portions, as well as taking advantage of local fresh markets and farm stands to purchase your ingredients, you just may discover that you are actually spending less as you adjust to the proper amounts of food you should be consuming in order to maintain a healthy and active lifestyle.

Cooking healthy isn't an overnight change; it is a lifestyle change that should be implemented one step at a time. You do not have to go into your kitchen and throw out every little thing that you deem 'unhealthy' - just try to not buy more of these items once they've been used. Make wiser decisions when purchasing fresh ingredients for food preparation and you will discover that you've made a vitally important step in the process of incorporating healthy cooking and eating habits in your home.

It's those small steps you take towards your goal of cooking healthy foods for your family that will matter far more than any giant leap. Before you know it you will find that you all have more energy and a better sense of overall health than you would have imagined before changing your cooking habits. If that isn't enough to encourage you however, you can always use the excuse to go shopping for new clothes after you drop a size or two!

How To Choose Healthy Foods for Good Health

Most of us are aware of the benefits of a balanced diet and healthy eating.  But being aware of the benefits is only half of the solution.  You also need to know how to choose the foods that will be best for your health.  Depending on your daily routine, you may or may not eat at home most of the time (although we hope this blog inspires you to cook from scratch as much as possible!).

Image via WikipediaTip #1: Start your day with a healthy and well balanced breakfast.  Studies have shown that people who don’t eat a full breakfast tend to seek carbohydrate-heavy snacks all throughout the day, and are more prone to gaining weight.

Eating at home usually involves more meal preparation time; this is important because preparing a good meal takes a lot more time than simply eating some junk food.  If you can afford the time to prepare your meals at home, this can dramatically increase the quality of your meals. Not only can you choose exactly what you eat, but you can choose how it is prepared and pick out the quality of the items yourself.

Tip #2: Any meal you eat, whether at home or while out should consist of all the basic food groups. Balancing proteins, starches, greens and vegetables is a key factor to a healthy diet.  Your body needs all the different food groups in order to function properly, and by balancing your meals you are ensuring your health and the quality of your life.

Tip #3: Choosing the food you eat based simply on the label at the supermarket is not always the best choice.  Sure, a low-fat or diet version of a favorite snack, treat or dessert may in some cases be a better option than the regular version, but is it really the best option? Look for healthier alternatives for snacking in between meals, such as whole-food bars and natural products, fruit and juice. It is not so much the amount you eat but rather what you eat that makes the difference. And just because something says it's "Light" doesn't make it better for you. Check and see if it contains extra artificial sweeteners or other chemical flavorings, fillers, or substitutes for the more natural ingredients in the regular version - if so, you're better off leaving it on the shelf.

Avoiding fatty foods and food with high quantities of sugar is also very important.  Choose baked food instead of fried food, and adopt this healthier alternative when cooking at home as well.

Image via WikipediaTip #4: When away from home and eating out, look for healthy alternatives.  Fast food offers convenience advantages but often has no real nutritional value.  Stuffing yourself with useless calories will fill you up momentarily, but you will soon find you are hungry again, and this can often lead to a vicious cycle, leading to high levels of junk food intake per day (and weight gain).  Choose full meals whenever possible; look for whole wheat and organic products whenever you can.  If you are on the run and need to eat as quickly as possible, look for the healthier alternatives to hotdogs and burgers.  Try natural sandwiches, wraps, or burritos made on the spot, there are many natural fast foods that can be just as quick as the conventional ones, while providing much better quality to your diet.

Heart-Healthy Family Dinners

Dinner time is family time. It is also a time to help everyone eat a better diet. Here are some ideas to help create heart-healthy meals.

The heart is a vital organ. It pumps blood throughout the body, carrying oxygen to all of your cells. In order for the heart to do its job, it needs to be fed the right things. For instance, if you eat a lot of processed foods, you could develop a cholesterol problem. Too much of the bad (LDL) type of cholesterol can affect your blood vessels. Since the heart pumps blood through them, this affects your heart.

The best way to keep your heart healthy is to eat a diet full of foods that will keep it running smoothly. Let’s talk about the types of foods that can do that.

Healthy Heart Food Categories

* Whole grains – Whole grains lower the blood sugar levels. When your sugar is level then you are secreting enough of the hormone insulin to fuel your cellular needs. Whole grains also contain lots of fiber to help you feel full so you eat less.

Image via Wikipedia* Vegetables – Vegetables contain lots of vitamins and minerals that are vital to cellular metabolism and repair. The majority of the vitamins and minerals that the body needs are obtained from natural sources like food. Be sure they are as fresh as possible, as the vitamins in vegetables often deteriorate quickly after harvesting. For the freshest produce, shop at a farmer's market, join a CSA, or grow your own!

* Beans – These contain lean protein which is needed for muscle growth. The heart is a muscle so it needs protein to stay healthy.

* Lean meats – This is animal protein and also needed for muscle growth. Try lean pork, beef and poultry - but be sure it is organic or naturally raised to avoid ingesting toxins and hormones that may cause additional harm to your health. Eating fish, including seafood like shrimp, will also provide protein and vital minerals without the added saturated fat.

* Fruits – These satisfy a sweet tooth. Instead of eating a candy bar, try a fresh piece of fruit. It has fewer calories and more vitamins.

Heart-Healthy Dinner Ideas

Now, let’s try to put these different categories together for some meal suggestions.

* Vegetarian lasagna – Whole wheat pasta reduces the carbs for this meal. Also, try adding vegetables and low-fat cheeses instead of meat. Increase fiber content without increasing unnecessary fat.

* Chicken and vegetable casserole – Lean chicken breasts provide protein while vegetables like broccoli and carrots increase nutrition, even for kids who don’t care for vegetables. Bind it all together with a quick white sauce using evaporated milk or half-and-half. Don’t forget the brown or wild rice for fiber.

Image via Wikipedia* Grilled meats – Grilling fish or lean meats reduces the fat content, as the fat can drain off as it cooks. You can grill all year round with a gas grill and a love of fewer calories in your diet. For a refreshing taste, you can even grill your veggies wrapped in foil as well.

* Wrap sandwiches – Dinner doesn’t have to be heavy. In fact, lunch is better as the heaviest meal of the day. For dinner, go light and easy. Use lean beef or grilled or sauted chicken strips to make a satisfying tortilla wrap. Add diced veggies to complete your sandwich.

Want a healthier heart? Eat for it. Combine healthy categories of food to create delicious meals for dinner, lunch and breakfast.