Must Follow Weight Loss Tips Part 3

Soup Kitchen

A tried-and-true take on eating better? Eat more soup. Packed with veggies, lean chicken, and low-calorie broths, soups aren't just nutritious, they're super easy to prepare, too.

Focus on Food

The more aware you are of your food, the more control you'll be able to exert as you eat it. Whether you're at the breakfast table or grabbing dinner, take a moment to enjoy your meal instead of using it as another opportunity to multi-task.

Dairy Queen

Cutting back on dairy (especially fatty cheeses) is a great dieting strategy. But don't eliminate calcium-rich foods entirely. Not only are they good for bone health, but they also help the nervous system and serve as a low-fat form of protein. Enjoy a glass of skim milk daily and chow down on green, leafy vegetables as much as possible.

Treat Yourself

It's okay to splurge from time to time, but try to incorprate the principles of your diet as much as possible when you do. If you're craving a BLT, order a side salad, so you'll be encouraged to eat the leafy greens before the greasy grub.

Storage Wars

Out of sight, out of mind. Store your favorite snacks up high (or down low, depending on height) in your kitchen to make it harder for you to reach for them on the fly.

Get Global

Get creative with your edamame. Not only are these high-protein pods packed with good fiber, but you can cook them in a number of ways (broiled with fresh garlic, for example) to create tasty heart-healthy snacks.

In the Ball Park

The recommended serving size for a bowl of pasta or cereal is one cup, or the size of a baseball.

The Morning After

After a night of eating, drinking, and being too merry, get back on the good-diet wagon by having a healthy breakfast. Everyone breaks diet streaks. The hard part is staying committed after the fact.

Making Bread

Always, always, always choose brown, whole-wheat or grain bread over white slices. The process to make white loaves strips away all the good nutrients. Also, check to make sure your brown bread is made with whole wheat, grains, or oats.

Rice Market

When shopping for rice, look for brown rice that says it's "unrefined." This means that the fiber and nutrients are still in tact, which will leave you feeling fuller, longer when you finally make that Indian dish you've meaning to try.


Via Real Beauty

Must-Follow Weight Loss Tips Part 2

Aromatherapy

Trick your senses into submission by lighting a sweet-smelling candle next time you crave a decadent dessert.

Farmer's Market

Buying local isn't just good for your community, it's good for your pant size, too! In-season produce has richer flavors, which will satisfy your appetite more than frozen or imported varieties.

Get Seedy

Yes, they get stuck in your teeth, but adding certain seeds, like chia and brown flax, to your diet is an easy way to infuse more soluble fiber and minerals into your grub. They can also help speed up metabolism and reduce blood pressure. Win, win! (Just start carrying toothpicks.)

Pre-Pack Snacks

The key to dieting is moderation—even when it comes to healthy foods. Pre-pack fruit and veggie snacks to get instant portion control and have a stockpile of treats to take with you on the go.

Set a Timer

It takes 20 minutes for your brain to register if you're full. Set a timer next time you want more food after eating to see if you're still hungry.

Food Star

Love baking but hate feeling tempted by sweet, buttery goods? Use a cookbook for diabetics to find out how to recreate cookie and cake recipes sans sugar and extra carbs.

Basta, Pasta!

Good-for-you nutrients and fiber are largely removed from white pasta to make it denser and sweeter. This ultimately makes you hungry, soon after eating. So, leave spaghetti night to the kids and fill up on salad.

Tapas Trick

Middle Eastern foods contain many good-for-you ingredients, but that doesn't mean you can eat with abandon. Two tablespoons of hummus (the recommended serving size) is equivalent to the size of a golf ball. Think about that next time you reach for more pita

Diva Diners

With obesity on the rise, more and more dining establishments are willing to accommodate healthier meal substitutions and requests, even if they're not listed on the menu. Politely ask your waitress or waiter if it's possible to tweak your order to be more waist-friendly. Just remember to tip her handsomely!

Order an App

Portion sizes at restaurants are double, sometimes triple, the recommended amount. Next time you go out, order an appetizer as your meal and add a side of veggies if you're still hungry.

Via Real Beauty

Must-Follow Weight Loss Tips

Hunger Games

Trick your mind into thinking there's more food in front of you by using a side or salad plate instead of an over-sized charger.

Kitchen Door

At parties with circulating trays of treats, avoid standing near the kitchen door. The waiters will offer you first dibs on delicious hors d'oevures, which just might be too tempting to turn down

Meal Maven

The best defense against mid-week takeout? Cook and store five dinner-time meals on Sunday night that you can reheat as needed during the work week.

Watt's Up?

The recommended portion size for a single-serving of ice cream is technically one half-cup, roughly the size of one light bulb.

Work Week

An easy way to stay on track with food, and still occasionally indulge? Stick to your diet during the work week (when you can pre-pack lunches and make healthy dinners in advance), and then cut loose a little bit on Saturday or Sunday. Keep your noshing in moderation, but treat yourself to one of your favorite meals as a reward for being so good the rest of the week.

Think Small

As a general rule of thumb, breakfast should be your biggest meal of the day (since you have the most time to burn it off), and dinner should be your smallest.

Pill Popper

Take your vitamins. Not only will it keep your metabolism at an optimum level, but it will also ensure that you're getting all the necessary nutrients as you diet.

Pizza Face

Give your pizza a makeover. Regular varieties are full of refined sugars (thick crusts) and saturated fat (oily sauces and gooey cheese). So, instead, opt for thin-crust pies and sparse amounts of traditional toppings. Add nutritional value—and flavor—by piling on dressed salad greens and fresh veggies.

Bubble Yum

Chew sugarless gum as a quick fix for times when you're craving a sweet treat. Bonus? You'll erase all signs of coffee breath, too!

Eat More Veggies

Love the idea of going vegetarian but lack the resolve? Pick one night a week and cook a vegetarian meal. Meatless Mondays, here we come!

Via Real Beauty

9 "diet" foods that make you hungrier

1. Light yogurt

The blast of sweet (often artificial) flavor causes the stomach to start producing gastric juices. With only four to six ounces of yogurt and no fat in a typical container, the body doesn’t have enough food to digest leaving the tummy rumbling for more.

Better choice: Nolan likes the creaminess and high protein content of plain, low-fat Greek yogurt. Add fruit and a sprinkle of cinnamon for flavor. If you choose the non-fat variety, add a tablespoon of sunflower seeds for crunch and satisfaction—the fat in nuts and seeds is slow to digest so a small serving keeps you feeling full.

2. Puffed cereal with skim milk

The combo of skim milk and puffed cereal has too few calories to keep you energized for long. Many dieters reach for puffed cereal because it looks filling in a big bowl. However, the low fiber content leaves you wanting more soon after breakfast. Puffed cereal also has a high glycemic index, which causes blood sugar to drop after an initial boost of energy.

Better choice: Rolled or steel cut oats. Oatmeal is high in fiber, which makes it a satisfying breakfast. Add a spoonful of maple brown sugar if you need something sweet. Cooking your own plain oatmeal and adding a small amount of sweetener is much more nutritious than using pre-sweetened packets. Nolan likes to cook oats with low fat milk or stir in a tablespoon of peanut butter for even more stick-to-your-ribs goodness.

3. Big green salad with low fat or fat free dressing

The typical dieters’ lunch of a salad with low fat dressing can have a boomerang effect on the appetite. It’s full of fiber and visually filling but the low protein and fat content won’t satisfy for long. Stay away from fat-free dressings, which are loaded with sugar.

Better choice. Add three to six ounces of lean protein such as lean beef, chicken, or beans (the leaner the choice, the more you should eat) to your salad bowl.

4. Rice cakes

One rice cake=good, four rice cakes=overindulgence. And that’s about how many it will take to feel truly satisfied. Low in fiber with a high glycemic index, these classic diet snacks won’t leave your tank full for long.

Better choice: Spread a tablespoon of peanut butter or cream cheese onto a rice cake for a more balanced nosh. Or choose whole grain crackers with a spread or small portion of cheese for fiber and carbs plus protein.

5. Chewing gum

A little stick of gum is a stealth saboteur. While some chewing gum advocates say that it can stave off snacking, Nolan disagrees. She explains that the burst of flavor gets the gastric juices flowing. The act of chewing revs the digestive system even more, preparing it for a meal. If you want an express ticket to the all-you-can-eat buffet, chomp on some gum.

Better choice: We all have our munchy days, so if you are just looking for something to keep your mouth busy, air-popped corn or raw veggies are a safer bet.

6. Diet soda

Like gum, the sweet flavor wakes up the digestive process with no nutritional pay off which stimulates the appetite. Caffeine and carbonation may dampen your hunger pangs for a short time only to have them come roaring back along with an energy slump. If that’s not enough to make you rethink your daily fix, a study carried out by the University of Texas Health Center in San Antonio showed that people who consumed diet soda had a 70-500% increase of abdominal fat over ten years compared to those who didn’t drink diet soda.

Better choice: Drinking a hot beverage can slow down the appetite and allow you to think through your craving. Also, sometimes thirst signals are confused with hunger, so you may just need hydration. Non-caffeinated herbal teas won’t cause an energy crash.

7. Apple

Yes, apples are great for you—they contain lots of vitamins and fiber, but a single apple is not a balanced snack. If you don’t eat anything else with your afternoon apple, you may overeat at dinner.

Better choice: Apple with 5-10 almonds or a cheese stick. Spend a few more calories on your snack so you won’t be ravenous later

8. Low-calorie frozen entrees

Light frozen entrees contain little fiber and only about half the calories you will need to feel satiated. They are also loaded with salt. If you don’t have another option, look for a frozen dinner that contains 400-500 calories, 20-30 grams of protein, around 5 grams of fat, and 5-10 grams of fiber.

Better choice: If you are too busy to cook, Nolan suggests an “assembly based meal.” Roast chicken from the deli, a slice of whole grain bread, some salad bar vegetables, and a piece of fruit add up to a quick, healthy dinner.

9. Fat-free graham crackers or other baked goods

Nolan says people who are watching their weight tend to automatically reach for food labeled “fat free” on the package assuming it is more diet-friendly than the regular version. However, when manufacturers make fat-free foods, they often up the sugar content. Check the nutritional information on the back--the light versions sometimes contain more calories.

Better choice: Regular graham cracker. A small indulgence such as a graham cracker or square of quality chocolate keeps things interesting and won’t break the bank calorie-wise. Nolan points out that boredom is the enemy of dieters and causes people to fall of the wagon. “You are better off eating real food and more calories and feeling physically and emotionally satisfied than eating ‘diet food’ and being hungry in an hour.”

Via Shine

6 Fat Burning Foods In Your Home Right Now.

1. Oatmeal. Eliminate the instant for the unflavored, unsalted and unsweetened Quaker Oats or Irish stone cut oats. If you have the need for sweetened oatmeal, berries, especially raspberries gives off that sweet taste with the smell of fresh berries in the morning. Oatmeal lowers your cholesterol levels and it contains large amounts of soluble fiber that flushes out the bad acids hiding in the stomach.

2. Almonds or any other unsalted nuts. The monounsaturated fats and fiber in almonds and many other unsalted nuts suppresses your appetite which causes you not to be hungry and crave foods that are high in carbs. They are rich in vitamin e and their monounsaturated fats help lower your LDL cholesterol, the bad cholesterol, and raise your HDL cholesterol level, the good cholesterol.

3. Olive Oil. It has been proven that olive oil controls hunger and keeps your cholesterol under control. Olive oil is known to fight against skin cancer, colon diseases, and coronary heart disease and it also promotes a healthy heart. One ounce of Extra Virgin Olive Oil gives you 85% of the daily value needed. Put down that canola and corn oil!

4. Whole Grains. Whole Grains are the right kind of carbs for your body. The fiber keeps you from getting hungry so you should always by whole grain or 100% whole wheat breads. How much should you consume a day? 14 grams per 1000 calories.

5. Green Veggies. Skip the iceberg lettuce and whip up a salad that consist of Romaine, Spinach, or Arugula filled with broccoli! Green veggies are loaded with fiber which gets you filled up on small portions.

6. Iced Tea. I’m 100% positive that everyone has unsweetened Iced Tea in their home. It has been proven that iced tea burns a total of 266 calories a dayso put down those sodas and coffee and drink you some tea. Also, iced tea speeds up your metabolism. Remember: Steer clear of bottled teas because it will not have the same effects. Lets brew some tea!

All-Natural Ways to Fight Bloating

Most of us are familiar with bloating—that uncomfortable, swollen feeling in your belly. Whether the bloating is caused by water retention, gas or constipation, you don't necessarily need to head to the pharmacy right away to find relief. The edibles below may be able to help, thanks to their natural anti-bloating properties. But before you chow down, check with your physician to make sure your symptoms aren't indicative of a more serious issue.

Papaya
"The enzyme papain, which is found in papaya, is very similar to some of the digestive enzymes secreted by the pancreas to help break down proteins in food," says Timothy Harlan, MD, medical director at the Tulane University School of Medicine and author of Just Tell Me What to Eat. Data, including a 2009 study in the Journal of Medicinal Food, has suggested the tropical fruit may help with many aspects of digestion, which can help ease bloating related to constipation or gas. To reap the maximum benefits of the enzyme, eat papaya whole or blend it into a smoothie—fruit juices are often devoid of essential vitamins and nutrients. And that goes for vitamins, too. "Taking papaya extract (papain) in supplement form would not be as beneficial as obtaining it from the whole papaya because the vitamins, minerals, phytochemicals and enzymes in whole foods interact to impart health benefits greater than an isolated nutrient or compound," says Kari Kooi, RD, corporate wellness dietician at The Methodist Hospital in Houston. Photo: Shutterstock

Yogurt
By now you've probably heard yogurt companies boasting that their products' probiotics aid in digestion. It's true that the good-for-you bacteria—the most common strains are lactobacillus, acidophilus and bifidus—can help regulate your system. But there's no need to spend more on fancy brands of yogurt because, as Kooi notes, "Companies must pay the National Yogurt Association a yearly fee to carry the 'Live and Active Cultures' symbol, so a brand could still meet these requirements even though it’s not carrying the symbol." Dr. Harlan agrees and says all yogurts contain probiotics—it's just a matter of choosing one that has the most live, active cultures. "A lot of highly processed yogurts don't have as many active cultures; avoid ones that contain high-fructose corn syrup or any other artificial sweeteners." Your best bet? Buy a container of plain, unflavored yogurt and add your own jam or honey—you'll reap the benefits of probiotics, plus save money and calories at the same time. To keep digestion-related bloating at bay, Kooi recommends eating yogurt regularly, but says there’s no magic number. "Even one cup of yogurt a day can impart health benefits." Photo: Shutterstock
Black Licorice Root
Don't head to the candy aisle for this natural bloat remedy. Black licorice root (what black licorice used to be made from) can be found in supplement and liquid extract form at most health food stores and is said to help with water retention, due to its natural diuretic and mild laxative properties. "It's been around forever," says Michael Kaplan, MD, board certified physician and founder of The Center for Medical Weight Loss, who adds that its healing effects are well-documented and taught in medical schools. Dr. Kaplan recommends taking 1 ml of black licorice root extract, three times daily, on the few days per month when you feel extra bloated. But if you have hypertension or congestive heart failure, steer clear: Black licorice root suppresses the release of aldosterone by the adrenal glands, which regulates sodium and potassium levels in the body, and can aggravate these conditions. Photo: Shutterstock/Getty Images

Calcium
According to Paola Mora, RD, CDN, a clinical dietitian at Montefiore Medical Center in New York City, calcium is a great way to soothe menstrual bloating. "It has been shown to help decrease fluid retention that comes with bloating." However, Kooi says that many women don't get enough calcium and therefore miss out on all the health benefits it provides. "All that’s needed is adequate calcium on a consistent basis and that can be obtained by eating at least three daily servings of calcium-rich foods like yogurt, lowfat milk, enriched soymilk and cheese." Kooi also recommends taking a calcium supplement with added vitamin D, which helps the calcium to be absorbed, to ensure you are meeting the recommended requirements. The Institute of Medicine recommends 1,300 mg of calcium daily for women 14 to 18 years old, 1,000 mg for women 19 to 50 and 1,200 mg for women over 50 years old. However, check with your doctor before taking a supplement to ensure you are getting the correct dose of calcium—too much can lead to various health issues, including kidney stones. Photo: Shutterstock

Water
When you have a full-feeling stomach it's tempting to cut down on food and drinks. "A lot of my patients try not to drink as much water when they have PMS-related bloating because they think it will make it worse," says Mora. But, she advises, it's essential to stay hydrated—especially if you're craving salty foods at that time of the month because water is the only thing that will reduce the sodium-related bloating. "Anywhere that sodium is, fluid will follow, and you'll stay bloated." She recommends sticking with six to eight glasses of water daily, and listening to your body's thirst cues. "Staying adequately hydrated throughout the day promotes better digestion and regularity, thereby reducing the chances of getting bloated," says Kooi. Photo: Shutterstock

Fiber
Fiber can help with digestion and therefore ease bloating related to constipation, but it's important to eat it wisely. "Fiber is like a thermos that keeps beverages cold or hot; it can work in two seemingly opposite ways," says Dr. Harlan. If you drastically increase your fiber intake without drinking enough fluids, it can constipate you, leading to even more bloating. But if you slowly up your intake of fruits and veggies and consume enough water, the fiber will help ease digestion by increasing transit within your system. "The key is to incorporate fiber gradually so that the gastrointestinal tract has time to adapt. Women need around 25 grams of fiber each day," Kooi says. "I tell my clients to get close to 10 grams of fiber with each meal, but when you’re first starting out you want to add it slowly." Photo: Shutterstock

Asparagus
While it hasn't been definitively proven, some small studies, including one published in 2003 in the journal Digestive and Liver Disease, have led experts to look more closely at asparagus' anti-bloating properties. Asparagus appears to function as a prebiotic, which supports the growth and activity of good bacteria in the large intestine, and can ease gas buildup and relieve constipation; it's also been suggested that asparagus may have diuretic properties that can help flush fluids, too. There's no hard evidence, but if your belly's feeling swollen it's worth a shot giving the already-good-for-you veggie a try—though Dr. Harlan adds that research hasn't shown how long it takes for the effects of asparagus to happen, only that it appears asparagus has prebiotic properties. Photo: Shutterstock

Via Women's Day

8 Ways to Stay Full Longer

Eight surprising ways to stave off hunger and, ultimately, unwanted inches.


1. Eat fatty foods. It sounds strange, but zapping all the fat from your diet will actually make you fatter. Your body needs unsaturated (a.k.a. “good”) fats to function properly and stay energized as well as absorb certain vitamins. Need some incentive? A recent study by researchers at the University of California, Irvine, showed that the unsaturated fat found in avocados and olive oil is converted into a compound that curbs your hunger. Just be careful not to overdo it. Make sure that only 30 percent of your daily calories come from fat, says Rania Batayneh, MPH, a nutritionist in private practice in San Francisco and Portland. If you’re operating on a 1,500-calorie diet, your meals should contain a maximum of 10 percent saturated fat, Batayneh says.


2. Chew gum. Even though you don’t technically consume gum, you can still feel fuller from it. A study found that if you chew gum for 60 minutes in the morning, you’ll consume 67 fewer calories at lunch. “There is some evidence that chewing gum can help with feelings of satiety and reduced appetite,” says Elaine Rush, PhD, professor at Auckland University of Technology. “The possible mechanism is not clear, but is [thought to be] associated with the chewing action as well as the taste, smell and flow of saliva.” To keep your choppers in good health, make sure the gum is sugarless; the sugar in gum wreaks havoc on your teeth. Plus, sugarless gum improves the flow of saliva, which further suppresses your appetite, Dr. Rush adds.


3. Snack on almonds. These all-natural treats contain fiber and unsaturated fat, which combine to create a superpower that makes you feel full. Not only that, a recent study found that you can shrink your waist by a whopping 14 percent if you eat a handful of almonds daily for just half a year. However, almonds are high in calories, so stick to no more than 3 ounces daily for the best weight-loss results.


4. Return carbohydrates to your diet. We know carbs and starches were practically banned a few years ago, but now they’re back and we’re learning that they’re way better for you than previously thought. Just like there are good and bad fats, not all carbohydrates are created equal. Opt for complex carbs, found in fruits, vegetables and whole grains, which take longer to digest and therefore help keep you feeling full. Potatoes also take a long time to break down due to a type of starch that resists digestive enzymes. Batayneh says, “Potatoes can actually work in your favor,” and often recommends that her clients eat half of a large potato every day with lunch. For even more nutritional value, go for a sweet potato, which is high in fiber and vitamins A and C.


5. Chow down on grapefruit. A study found that people who ate half of a grapefruit with breakfast, lunch and dinner lost nearly 4 pounds in just three months. That’s because grapefruit lowers your insulin, which regulates your fat metabolism, suppressing your appetite and burning calories faster. Unfortunately, the same can’t be said for citrus juices, which typically contain a lot of sugar. If you want to have the grapefruit in juice form, squeeze it yourself and don’t add any sweetener.


6. Hit the gym. Going to the gym doesn’t just help you burn calories; a study in the American Journal of Physiology found that doing an hour of cardio will reduce your appetite for up to two hours after you’re done. The cardio reduces your levels of ghrelin (a hormone which increases your appetite) and increases levels of the hormone which suppresses your appetite. However, doing the same cardio day after day can eventually cause any positive effects it has on your metabolism to plateau. Be sure to mix it up at least twice a month with a variety of exercises, like biking, rowing, running and the elliptical machine.


7. Try aromatherapy. It may sound new-agey, but a study found that people who smelled peppermint every two hours ate 2,700 fewer calories weekly, which caused them to lose a pound every week. The smell works on your brain, tricking you into thinking you’ve eaten and are therefore fuller than you actually are. Sniffing the peppermint more frequently works even better, so light a candle and you’ll be golden.


8. Grab some blueberries. Blueberries affect the genes in charge of fat-burning and storage, so eating them not only makes you feel full, but also helps get rid of extra belly fat, says Mitchell Seymour, PhD, research scientist. In Dr. Seymour’s study, the participants ate a cup of blueberries every day for three months, and lost 3 percent of their body fat. If fresh blueberries are out of season, eat frozen ones to get the same benefits.

Via Women's Day

5 Things You Didn’t Know About Carbs.

Not all carbs are created equal. Refined carbs, which are found in white bread and white pasta, sugar, cookies and cakes, offer little in the way of nutrition and get broken down by your body and used quickly. When you eat them, you may get a temporary burst of energy, but you’ll inevitably feel tired or hungry again soon after.

On the other hand, complex carbs (such as vegetables and whole-grain products) don’t cause the same spike in blood sugar levels. Your body breaks them down much more slowly, so you feel fuller longer. What’s more, high-quality carbs come packed with other nutrients like fiber, vitamins and minerals.

1. Eating carbs won’t necessarily make you gain weight.

Research shows that most people lose the same amount of weight whether they follow a low-carb, lowfat or Mediterranean diet. That’s because calories matter most: Eat too many calories (from bread, pasta or anything else) and you’ll gain weight; eat less than you burn and you’ll lose weight.

The catch: Starchy carbs are high in calories, so you have to keep serving sizes small—but many people find it all too easy to go overboard on pasta, potatoes, rice and even the better-for-you whole grains like whole-wheat pasta or brown rice. Not sure if you’re eating too much? Your rice, pasta and potato portions at each meal should be about the size of a standard tennis ball. If you tend to eat more than that at one meal, just cut back at another.

2. Pasta, bread and rice aren’t the only carbs.

Vegetables, fruit and even dairy foods also contain carbs. But grains tend to pack more than these other foods (although some starchy veggies like potatoes, corn, peas and butternut squash are relatively high in carbs, too).



Treat yourself to one of these 7 low-fat pasta dishes.
A good rule of thumb: Go for as many nonstarchy veggies (leafy greens, mushrooms, etc.) as you want, plus two fruits and three to six servings a day of starchy vegetables or grains (ideally whole grains) each day. A serving size equals a half-cup of cooked rice or pasta, one slice of bread, a cup of cereal or one small potato.

3. Your body burns off carbs the same way no matter when you eat them.

From a weight-loss perspective, how many calories you eat overall matters most: Having 1 cup of brown rice at dinner affects your metabolism the same way as eating 1 cup at lunch. Still, I recommend going light on carbs at dinner; since that tends to be the largest meal of the day, it’s when people tend to overdo it. If you’re trying to shed pounds and big piles of pasta and second helpings of potatoes are often part of your evening meal, consider cutting out starchy carbs at dinner for a little while to jump-start your weight loss. After a few weeks you can add them back, but try not to have them every night (at least not until you can get a handle on portion control).

4. Just because a bread or cracker is brown doesn’t mean it’s whole-grain.

Many whole-grain products, like oatmeal, are naturally light in color. And manufacturers often add molasses or caramel coloring to foods made with refined grains to make them look like whole-grain products. Pumpernickel bread, for example, isn’t usually whole-grain (neither is rye bread, in case you were wondering). So don’t trust your eyes! The best way to tell if a bread, cereal or cracker is whole-grain is to check the ingredients list.



Keep in mind that a package may say multigrain, high-fiber or made with whole grains, but that’s no guarantee that the product is 100% whole-grain—or even good for you. Your best bets are foods that list the grain preceded by the words whole or whole-grain (for example, whole wheat, whole oats, whole rye, etc.) as the very first ingredient. Keep an eye out for the yellow stamp from the Whole Grains Council (look for the version that says “100% Whole Grain”).

Also, pay attention to the other ingredients listed. Is there trans fat (partially hydrogenated oil), lots of added sugar or corn syrup, or tons of processed ingredients you can’t pronounce? If so, put that item back on the shelf.

5. It’s OK to ease yourself into whole grains.

I know many people complain that whole-grain pasta is gummy or coarse; being careful not to overcook it can help a lot. Or you may prefer the taste of a 100% whole-grain brown rice- or quinoa-based pasta to the whole-wheat kind.

Still not happy? Try mixing half of your usual white pasta with half of a whole-grain variety. (You can also do this with cereal, starting with 1/2 corn flakes and 1/2 bran flakes, for example.) Or try a whole-grain pasta blend, like Ronzoni Healthy Harvest, which is made with a mix of whole-wheat flour and white flour. Consider these baby steps toward eventually choosing 100% whole-grain pasta and cereal.

Another option: If you’re not usually a fan of whole-wheat bread, check out “white whole-wheat.” It’s made with a type of wheat that has a softer texture and milder taste, so it’s more like the traditional white bread that you’re probably used to eating. Just keep in mind that many white whole-wheat breads aren’t 100% whole-grain—companies often mix in some regular flour. But nutritionally, they’re definitely a step up from plain old white bread.

Via Women's Day

The Best and Worst Appetizers for Your Waistline

Those to Forget:

1. Frozen
Appetizers made from scratch tend to be better options than frozen or packaged. If it looks like an appetizer was whipped up in a microwave or oven, or was bought at BJs or Costco, stay clear. Often, they are highly processed, contain lots of saturated fats and are filled with preservatives. Some to Avoid: Meatballs, mini-quiches, mini-pizzas, mini anything, dumplings, egg-rolls, spanakopita, pigs in a blanket.

2. Pass on the Puff
Puff pastry is one of the largest offenders of unhealthy appetizers. Most puff pastry or filo dough appetizers are full of butter and refined flours. Some to Avoid: Spanakopita, cheesepuffs, anything wrapped in puff pastry, mini-crescents, pigs in a blanket.

3. Fried
Whether homemade or not, fried foods are full of excess calories, saturated fat and potentially even trans fat. Further, they can play with your digestive tract and cause you to feel gassy and uncomfortable. Some to Avoid: Chicken fingers, fried Buffalo wings, egg rolls, fried shrimp.
4. Refined Carbohydrates
Breads and crackers tend to be made with refined flours, and often require high-fat accompaniments, such as cheese or spreads. If you can find a whole-grain cracker or slice of bread, opt for those instead.

Those to Enjoy:

1. Plant-Based
Those appetizers that are predominantly plant based (veggies or fruit) provide fiber and vitamins and minerals. Some to Enjoy: Crudites, fruit, veggies and dip, veggies or fruit wrapped in ham, stuffed mushrooms.

2. Dips
Avoid mayo- or cream-based dips. Further, when enjoying dips, choose veggies to dip rather than the conventional chip, cracker or piece of bread. The veggies will provide you a lot more nutritional value. Some to Enjoy: Hummus (contains protein and fiber), salsa (naturally low in fat), and bean dips or spreads (also high in fiber and protein).

3. Lean Protein
Those appetizers that contain lean protein will help to satiate your appetite and will balance out the heavier carbohydrate based appetizers. Some to Enjoy: Chicken skewers, shrimp cocktail, tenderloin on pumpernickel bread, salmon and dill on whole wheat crackers.

4. Olives
These are filled with monounsaturated fats…and are generally low in calories olive for olive.

Those to Moderate:

1. Nuts
Nuts are healthy and tasty, filled with lots of healthy fats, fiber, and protein. Eat these in moderation, however, so as to not overdo your fat intake. A good amount is about a quarter cup of nuts (an egg or golf ball’s worth).

2. Cheese
Cheese is wonderfully delicious and full of protein, but it is still high in saturated fat. Try to limit yourself to one ounce (four dice or a thumb’s worth).


Via Divine Caroline