Making Healthier Potluck Choices

Summer is the time for potlucks - after all, who wants to cook a huge meal for a party when it's so nice outside? Whether it's an office potluck or a summer barbecue, potlucks are a great way to share food and fun with family and friends, without having to make it all yourself. It's fun, and takes the load off, so everyone can participate and contribute without being overwhelmed.

However, to someone watching their diet, the words "You're invited to a potluck!" can be a bit disheartening. Sure, you can bring a healthy dish to pass that meets your needs, but enjoying other offerings may be hit and miss - and of course you want to bring something that other people will enjoy as well!

Let's take a look at how we can put a healthier spin on some old potluck favorites. Perhaps you'll even inspire others to follow suit and create healthier alternatives, too.

Cream Of Soup Casseroles

Image courtesy of Apolonia at
FreeDigitalPhotos.net

Opening up a can or two or three of 'cream of' soup is a handy way to get a casserole dish made in a hurry. There is no denying the convenience, but when it comes to creating a dish to pass that is healthier, you might want to rethink this ingredient.

A can of 'cream of anything soup' is basically a thick white sauce with flavorings. It's very simple to make a white sauce and almost as fast as gathering and opening cans of soup. Put equal parts flour and oil (or butter) in a saucepan and stir over low heat. When the flour has turned a light yellow in color, slowly start adding milk or broth, whisking constantly until the sauce thickens. Now add garlic powder, onion powder, and any other seasonings you wish. If you want to mimic cream of mushroom, cream of celery, or cream of asparagus, etc, just saute the vegetables until soft in another skillet and add to the white sauce. Voila! You have homemade cream of soup without all the additives, extra salt, or even sugar.

Pasta Salads

These big bowls of pasta are definitely on the top of the list of comfort foods found on a potluck table. Pasta swimming in mayonnaise dressing is a guilty pleasure for many of us. Creating a healthier alternative isn't too tricky when you substitute just a few new ingredients for the old standards.

Heavy mayonnaise or bottled Ranch style dressings can be swapped out for lighter fare made with yogurt liberally flavored with lots of herbs and seasonings. You can also skip the creamy texture entirely and use an olive oil-based dressing for even more healthy benefits. Use whole wheat pasta and double up on the veggies in the salad. Toss in garbanzo beans, black beans, or cannellini beans for lots of protein and to make the pasta salad more filling, with fewer carbs.

Desserts

Gooey bars and creamy rich cakes are pretty standard offerings at most potlucks. It's hard to resist having a sweet treat when so many are lavishly displayed right there in front of you! But, it's possible to create a healthier dessert, too.

Many folks would agree that to have a truly satisfying dessert, one must indulge in chocolate. But, skip the double-double layers of chocolate frosted chocolate cake. Instead, try your hand at making chocolate coated nuts. It's as simple as melting chocolate morsels in a double boiler, then drizzling over nuts and stirring together. Nuts and chocolate both are satisfying, filling, and have health benefits. No one will miss a slab of fatty cake on their plate when they have a handful of deliciously sweet and crunchy chocolate covered nuts to nibble on.

The next time you are invited to a potluck, don't worry; your new healthy eating habits won't have to suffer. Join forces with fellow potluck attendees who also are enjoying a healthier lifestyle, then put together simple recipes that tweak some of your favorite dishes to pass. You may just start a whole new trend in your office, church, or family - the healthy potluck!

Why Low Carb Is Better Than No Carb

In today’s world, people will try all kinds of diet fads in an effort to lose weight. Everyone has a different opinion about what works, and truth be told, depending on your body type and metabolism, different things can work differently for different people. However, it troubles me when I see people going to extremes - in either direction - which just aren't healthy. That's why, while I do advocate lower-carb diets - our society as a whole eats WAY too many highly processed, high-carb foods - I would also steer clear of a diet where carbohydrates are cut out in their entirety. A healthy eating plan should include fats, carbohydrates, and protein. To follow a diet without any of these essentials would be to endanger your health.

America's carbohydrate addiction (Photo credit: Newbirth35)

Carbohydrates are the most plentiful of all nutrients. Carbohydrates (or "carbs" for short) can be found in most foods that we eat. Carbohydrates are made of simple and complex sugars that are metabolized by the body for energy OR stored as fat when no more energy is needed. (Yes, many people for some reason cling to the outdated idea that FAT is stored in the body as fat, when in fact, CARBS are much more likely to be making you fat.) Examples of simple carbohydrates include sugar, white flour, and many processed foods such as pastas, breads, and other grains. Complex carbohydrates are include vegetables, whole grains including all their natural fiber, and some fruits. Eating less of the simple and more of the complex types may be a good way for some people to lose weight.

Diets that advocate no carbohydrates force the body to obtain all of its energy from protein and fats. When protein from food is no longer available to meet the body’s energy needs, the body begins siphoning it from the muscle tissue of the body. In essence, the body begins eating itself for fuel. No one wants that! The body needs glucose (sugar) to function. Interestingly enough, the glucose needed by the brain must come from carbohydrates and not protein sources.

Now, carbohydrates have been classified by their glycemic index (GI) number. This method of rating carbohydrates helps people make wiser choices about what they include in their diets. Foods with high GI’s (greater than fifty) cause the body to store fat (simple carbs). Foods with a low GI number (less than fifty); cause the body to burn fat (complex carbs).

Several foods containing complex carbohydrates. (Photo credit: Wikipedia)

On a diet that features low GI carbohydrates, the insulin level in the body is maintained at a steady level. These carbohydrates are processed at a slower rate by the body. The other hormone, glucagon, can work to burn the sugars for energy in the cells. You don’t feel hungry all the time when the insulin hormone level in the body has no major fluctuations. When you expend energy during physical activity, the body starts releasing fat stores to use for energy metabolism. Low carbohydrate diets provide the body with energy without going into crisis mode.

Eat the right carbohydrates. Choose fresh vegetables and fruits. Whole grain or seven grain breads and pastas are preferred to those made with white flour. Beans and nuts are good for a low carbohydrate diet. If you must have potatoes, try sweet potatoes. The GI number is lower and they are great with a dab of real  butter - the fat in the butter actually helps your body process the vitamins and nutrients in the sweet potatoes.

Don’t try to cut out all of your carbohydrates. Reducing them can be a great help for many people trying to lose weight - and can offer other health benefits if you lower your consumption of processed foods, but choosing the right types is more important than how much you consume.

Keep an eye on this blog, as we do share low-carb recipes here fairly frequently - and we'll have a couple for you later this week!

5 Surprising Foods That Can Help You Lose Weight

If you're trying to get ready to fit into that bikini, it may surprise you to know that you don't have to give up all your favorite foods and nibble on celery sticks and carrots all day to get your metabolism going.  Many foods are thought to be fattening, when in fact they actually can help your body burn fat so you can slim down faster.  There are good reasons to re-think some of the “forbidden” foods when deciding what foods to choose for your diet.  Let's take a look at a few of these much-maligned foods to set the record straight.

Almonds

Shelled almonds (Prunus dulcis) Italiano: Mandorle sgusciate (Photo credit: Wikipedia)

Who would have thought that this small nut would have such a significant impact on weight loss? A Purdue University study showed that when compared to eating rice cakes, people who ate a handful of almonds felt fuller longer. Surprisingly, almonds are loaded with fat, but it's good fat. It's the kind of fat that your brain and body needs to function. Enjoy about 16 to 20 almonds every day to satisfy your hunger without overloading on calories. Raw almonds contain the most health benefits (and I also find them the tastiest). 

Olive Oil

A healthy intake of fats can help you lose weight. How? By controlling hunger. Fats make you feel full, and stay full longer. Monounsaturated fats are a good choice because you will keep cholesterol under control while satisfying your cravings, and olive oil fits the bill. Eliminating fats from your diet to lose weight has been a dieting standard for many years, but certain fats are essential to a healthy diet.  This concept is surprising to many long-term dieters.  But, in these modern times, science has proven that oils, if they're the right oils, provides nutrition that your body needs as well as weight loss benefits. (Which goes right along with our philosophy of eating whole, natural foods.)

Peanut Butter

Who would have guessed that a kid-friendly food could be diet friendly, too? Peanut butter is packed with niacin, which keeps the digestive system on track and prevents belly bloat. Just keep an eye on portion size because peanut butter can have a lot of fat and even sugar.  Limit yourself to no more than two tablespoons a day and be sure to pick an all-natural peanut butter so you avoid the added sugars. Real peanut butter - the kind that's good for you - contains only two ingredients: peanuts, and salt. (Unsalted varieties are also available.)

Parmigiano-Reggiano cheese, the true "parmesan" (Photo credit: Wikipedia)

Parmigiano- Reggiano Cheese

Another on the list of unexpected foods to help slim you down is a particular favorite of most foodies. This low-calorie, calcium-rich treat activates the body's fat-burning hormones, say University of Wisconsin researchers. This cheese also has a higher protein content compared to other dairy products. Consider adding this powerhouse of flavor to roasted vegetables for that little extra boost - you'll be doing something good for your body and your taste buds at the same time!

Animal Fats

What?? We've been told for so long that you have to eliminate animal fat from your diet to lose weight, that it's hard to wrap your head around this one, right?  But, new research has proven that animal fat provides some nutritional value you need and may be a better choice than other forms of fat in some cases.  (Yes, I put that in bold type because it is such a shift in mindset for many people!) Not only does fat in your food make you feel full, but certain animal fats may provide your body with some missing elements.  Even the much dreaded lard has been making a dietary come back.  Your body needs vitamin D to feel good and to function properly.  Interestingly, foods that provide vitamin D, all of which are animal foods, tend to be high in cholesterol.  What does this have to do with weight loss?  If you are not getting enough vitamin D, you will not be as active.  You will have less energy, and your bones and muscles are also going to suffer, keeping you sedentary, which is a disaster when trying to lose weight.  So, animal fats in moderation should be on your weight loss radar.

Through the years, there have been diet gurus who have pitched some pretty far-fetched ideas about weight loss.  Usually, it comes down to moderation.  Avoiding certain foods entirely, even the foods that “sound” fattening, may not be the best way to lose weight and keep it off.  It's confusing, I know.  But, give it some thought and decide for yourself which weight loss theories make sense to you. I think when you really start delving into this for yourself, and looking at the research, as well as using common sense, you'll start to clearly see that whole, natural foods are almost always good for you, in the proper balance, no matter what they are. Just stay away from processed foods, including sugar and white flour, and you'll be surprised how much better you feel, and how quickly you can slim down.

For more interesting research and recipes related to this topic, see these books:

   

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.

 (Photo credit: Wikipedia)

• 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!

4 Tips For Eating Healthy Every Day

Healthy eating means balancing the food you eat to keep your body in great health.  When you eat healthy foods that are fresh and contain the nutrition you need, you'll have energy all day, get the vitamins and minerals you need, stay strong for activities you enjoy, and maintain a healthy weight.

Here are 4 great tips for eating healthy on a daily basis:

1.  Don't skip meals
Eating 3 meals with light but nutritious snacks in between is the ideal way to maintain both energy and a healthy weight. When you skip meals and get hungry, you're more likely to choose foods that aren't very good for you.

If you are eating away from home, take food with you or know where you can buy healthy food from when on the go.

Healthy eating pyramid similar to that of the Department of Nutrition, Harvard School of Public Health. (Photo credit: Wikipedia)2.  Learn about how to prepare healthy foods
Instead of deep frying, try grilling, stir frying, microwaving, baking, and even boiling.  You should also try fresh or dried herbs and spices to add flavor to your food. Check this blog on a regular basis for tasty from-scratch recipes that won't make you feel deprived!

3.  Avoid sugar (and artificial sweeteners)
Drinks and foods that contain a lot of sugar are a major source of empty calories.  What this means, is that these foods and beverages contain a lot of calories that your body may not need, and don't contain many (or any) vitamins or minerals.  However, if you absolutely must drink soda pop, stick with the regular variety - diet sodas contain a lot of chemicals that taste sweet, but which actually have been shown to INCREASE your appetite, and make you want to eat more, and they also are completely empty of any nutrition. So stick with regular, and try to cut down to once a week or save it for special occasions.

4.  Avoid fad diets
There are no good food nor any bad foods.  Just about any (real) food can be a part of a healthy diet, when eaten in moderation.  You don't need to buy low-carb, fat-free, or even diet foods, as these foods normally are highly processed, and have lots of other added ingredients (none of which are good for you) to replace the carbohydrates or fat. You're better off to choose plenty of whole, fresh, unprocessed foods, and make it a habit to eat a nice balance of these, and avoid processed foods with artificial ingredients as much as possible.

Not big on cooking, or don't know much about preparing your own healthy foods at home?  Check out http://www.newholisticliving.com/cookingfromscratch.html for some helpful tips and resources.

16 Tips For Eating Healthy When Eating Out

Of course we encourage cooking from scratch whenever possible, but I understand that once in a while it's nice to have a fun dinner out for a special occasion. If you are watching calories or trying to eat healthy, when you go out to a restaurant to eat, you may find all the options a bit confusing. These tips will help you make the most of your dinner out, while making healthier choices.

sauces (Photo credit: namealus)1. Always order salad dressings or sauces on the side, as this way you have control over how much you add to your meal.

2. When you order grilled fish or vegetables, you should ask that the food be grilled without, or with just a little, butter or oil.

3. Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!

4. You should always try to drink water or tea instead of soda or beverages that contain alcohol. And beware of diet sodas - they are NOT healthy! They provide ZERO nutritional value, and most are loaded with chemicals that have been shown to actually increase appetite, which is definitely not what you want.

5. If you order dessert, share with a friend. Half of the dessert will equal half of the calories - and you'll still satisfy your sweet tooth.

6. When you choose a soup, remember that cream based soups are higher in fat and calories than other soups. But a soup can be a great appetizer, as most are fairly low in calories and fill you up pretty fast, so you can order a smaller entree.

7. When ordering a baked potato, ask for salsa instead of sour cream, butter, cheese, or even bacon. Salsa is very low in calories and provides a healthy alternative with plenty of flavor and spice.

8. When you are full, stop eating. Listen to your body and what it tells you - it will tell you when you've had enough!

9. If you get full, take half of your meal home. The second portion of your meal can serve as a second meal later. This way, you get two meals for the price of one - and hey, it's always nice to save a little money too, right?

Image via Wikipedia10. If you're looking to eat less, order two appetizers or an appetizer and a salad as your meal. You'll get more variety, and probably save money as well.

11. If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french fries.

12. Always look for food on the menu that's baked, grilled, broiled, poached, or steamed. These types of cooking use less fat in the cooking process and are usually much lower in calories.

13. As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.

14. Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice, if available.

15. If you crave dessert, look for something with low fat, such as berries or fruit. (Or see tip #5 above.)

16. Always remember not to deprive yourself of the foods you truly love, or you will tend to splurge, binge, or otherwise over-indulge later. All types of foods can fit into a well-balanced diet, if you eat them in moderation, and balance them with healthy choices.