Grocery shopping isn’t always easy. It is common to get lost amongst the fancy processed foods, refined sugars and tempting baked goods. To learn how to grocery shop for your health it takes practice. Just like learning to ride a bike takes time so does healthy grocery shopping. You need to choose items you like to eat and not force yourself to buy things that will just end up rotting in your fridge. Also choosing a variety of foods from all four food groups can help you achieve a balanced, healthy eating plan. Here are some healthy grocery shopping tips to help you keep it healthy at the grocery store and choose foods that are good for you.
Make a plan
When you go to the store arrive with a list of what you want to buy that way you are less likely to act on impulse. If you plan the night before what you want to cook for the next few days you can prepare a list of all the food and ingredients that you need to pick up. If you fail to plan you plan to fail. And don’t add on any new items that you haven’t planned for. Stay on track and don't get distracted by fancy displays or temptations.
Shop on the outside Aisles
Stay on the outside of the aisles. Most processed food is on the shelves in the middle and the fresh and healthy ingredients are on the perimeters. Try to buy a variety of greens and fruits. The brighter the colours in the produce the more packed full of nutrients that there are. If you can stay free of processed foods the more healthy you will be.
Always read the label
Be Smart and If you do venture into the aisle try to avoid foods that contain more than five ingredients, artificial ingredients, or ingredients you can't pronounce. According to Eat Right Ontario “Use the Nutrition Facts table on food labels to choose nutritious products with less fat, saturated fat, trans fat, sugar and sodium. The % Daily Value tells you if the food has a little or a lot of a particular nutrient. 5% DV means a food has a little of a nutrient. 15% DV means a food has a lot of a nutrient. Remember that the calorie and nutrient content that is listed is based on the amount of food specified at the top of the table.” Also remember to try buy food that is low in sodium, artificial flavours and preservatives.
Be careful with dairy
Dairy can be good but in moderation. A good way to stay healthy with cheese or dairy products is to choose lower fat milk and alternatives. Buy skim, 1% or 2% milk or a milk alternative such as almond, rice or coconut. You can always take your time to compare the Nutrition Facts table on packaged foods to help you select lower fat milk alternatives like low fat yogurt and cheeses.
Shop with your children
Bring your kids with you to help teach them the importance of healthy eating. Children may forget what you say but they will always remember what you did. If you have older kids you can give them each part of the list and create a scavenger hunt. This make shopping fun for the whole family.
Say no to commercial marketing
By commercial marketing we mean cartoons and characters that are targeting your children. If you don't want you or your kids eating junk food, definitely don't have them in the house. These include cereals, bars and bags that have cute writing, sponsored marketing or have an animal that is depicted by a cartoon. Most of the time this food is packed with additives, preservatives, excess sodium and processed sugars.
Use Coupons
Don’t be afraid to cut up some coupons to save money. Yes sometimes eating healthy and/or organic can be a bit expensive, but if you look for deals and use coupons it doesn't have to be. You can find lots of great deals online or in your local flyers. This will help cut the costs and help you organize your shopping trip before you even leave your house.
Shop local
Healthy food that is grown locally can often times be much more affordable from farms and markets than your giant chain supermarket. Google a list of local markets and farms and don’t be afraid to try and make a deal if you plan on using them a lot. And nothing is better than supporting local businesses.
If you're on a budget
If you are on a budget or cant get to a local market or farm and have to go to the big chain grocery and the money in your pocket doesn’t agree with the cost of fresh food and produce it is ok to choose frozen or canned vegetables and fruits in water. Just make sure that there are no added sugars, saturated and trans fat, or salt.
Use your own self motivation
Go shopping after workout but only if you have had a post workout shake or meal. After a good sweat and have training on your mind, you're less likely to buy junk that will reject everything you just did. Plus you don’t want all that hard work in the gym to just be reversed by making a bad impulsive choice.
You can learn how to make healthy grocery shopping a habit and you can even involve your children. Plan ahead thinking about all of the food groups, try to stick to foods that you and your family enjoy, and don’t be scared to ask questions when you go to the grocery store, farm or market and remember if it's not fresh always check the label and the ingredients that go into the food that you are consuming. Happy healthy grocery shopping!
'Carnivore-approved' recipe book The Edgy Veg
turns traditional vegan cuisine upside down withdelicious twists on classic comfort foods & fast food favs
TORONTO, ON – Host of YouTube sensation The Edgy Veg, Candice Hutchings takes readers on a fun, quirky, flavour-packed, culinary adventure with the launch of her book,The Edgy Veg: 138 Carnivore-Approved Vegan Recipes.
Moving away from the ubiquitous spiralized zucchini noodles of Instagram and away fromboring salads and smoothies, The Edgy Veg features 138 recipes that satisfy the need for comfort food, fast food favourites, food-nerd obsessions and insatiable childhood and adult cravings.
Every recipe will be enjoyed by vegans, vegetarians and omnivores alike — and they are all approved by Candice’s husband James, former meat and cheese‑loving guy. The Edgy Veg is a fabulously fun food movement seeking to revolutionize and redefine vegan food as we know it.
“This is the book that every vegan, non-vegan, wannabe vegan, thinking-about-going-vegan and carnivore-that-loves-animals needs in their life. The main goal writing this book,was to tackle drool-worthy dishes that the world can't believe are meat and dairy-free. I cannot wait for our Veg Squad to fool their friends and families with recipes like mac and cheese, burgers, salads-that-don't-suck, and ice cream,” says Hutchings. “I am so excited to be part of the landscape that brings plant-based cooking to the mainstream and proves that a vegan diet can include the comfort foods we all grew up eating.”
The book features all new recipes (not seen on the blog or on their YouTube channel) along with a selection of hand-picked fan favourites. Included are brunch staples such as the incredibly indulgent Veggs Benedict, cocktails including Ginger Kombucha Mimosa, sweet treats like Candice’s Thank You Very Matcha Ice Cream, and more mains than you can count.
Breaking down the essentials on how to make meat and dairy replacements, The Edgy Veg also offers extensive advice on how to stock a vegan kitchen and pantry, which both experienced chefs and first-time vegan cooks will love.
It’s time to take vegan cooking to the next level. It’s time for more dad jokes than you can count. It’s time for The Edgy Veg.
The Edgy Veg will be available online and in-storeonOctober 16, 2017for $32.95.
About Candice Hutchings
Co-Founder, Creator, Chef and Resident Mad Food Scientist, Candice Hutchings is the brains and creativity behind The Edgy Veg. Candice develops all food creations and is the on-screen talent bringing delicious vegan recipes to the world. Soon after starting The Edgy Veg blog, Candice was eager to further her food education and spent many years deeply involved in the health, raw food and vegan space in Toronto, including managing a raw food restaurant and juice cleansing company.
Candice and husband James Aita currently reside in Toronto and can be found creating new vegan recipes and cracking bad dad jokes on their Youtube channel, The Edgy Veg, which has over 240,000+ subscribers and 630,000+ monthly views
Sick Cows/Sick People – The Grass-fed Antidote
https://www.cornucopia.org/2017/08/sick-cowssick-people-grass-fed-antidote/ Cornucopia, WI — Almost all of the beef available in supermarkets across the country comes from sick cows that pose a significant risk to human health. The Cornucopia Institute, a national food and farm policy research group, has just released a video educating consumers on where their burger meat comes from. The informative, short video, Sick Cows/Sick People-The Grassfed Antidote, shows just how unhealthy typical beef production is and what consumers can do to find excellent meat for their Labor Day barbeques.
Sick Cows
The Grass-fed Antidote
“Most beef cattle in the U.S. are morbidly obese and likely suffer from diabetes and fatty livers,” said Mark A. Kastel, Cornucopia’s senior farm policy analyst. “Very few would survive to old age if not sent to slaughter.”
Like people, a cow’s diet and environment strongly influences its health. The conventional U.S. beef production system depends on a network of farmers and ranchers who raise cattle on grain, with access to pasture, for the initial portion of their lives. But the final “finishing” months of a beef animal’s life is invariably spent wading through manure and mud on massive, crowded, grass-free feedlots, where thousands of other animals are fattened on GMO corn-based feed.
“These animals have evolved to eat grass and other fresh plants. High production grain-based rations, along with routinely administered drugs to promote growth and stave off the inevitable illness from their unnatural diet and living conditions, makes factory-produced animals sick,” added Cornucopia’s Kastel, who narrates the video. “Sadly, this conventional beef is what many will be grilling up on Labor Day weekend.”
But Americans don’t have to eat meat from sick animals. There is a more humane, healthy alternative: 100% grass-fed organic beef, available at your local co-op, specialty retailer, or farmers market.
While both USDA certified organic and grass-fed beef offer significant benefits compared to products produced by cows confined to a feedlot, these two labels are different. USDA certified organic cattle must be fed entirely certified organic feed, which means the pastures must be certified along with any grain and hay the cattle are fed. None of the feed, including the pastures on which the cattle graze, can be sprayed with dangerous pesticides or herbicides. In addition, organic beef cattle cannot receive antibiotics, growth-promoting hormones, or other drugs banned in organic farming.
Also, unlike conventional ruminants, organic cattle must comply with certain minimum grazing requirements. If beef carries a “100% grass-fed” label, it usually means that the cattle were fed exclusively grass, hay, and other forage. However, beef that carries a grass-fed label, but not the USDA organic seal, may receive antibiotics and hormones, and could be fed grass and forage that was sprayed with synthetic pesticides.
Consumers seek out both organic and grass-fed products because of their benefits to human health, animal welfare, and the environment. A high percentage of green forage in a beef animal’s diet imparts much higher levels of omega-3 fatty acids in the meat, and animals grazed on fresh green forage produce beef with more conjugated linoleic acids (CLA) as compared to grain-fed cows. These fatty acids have proven human health benefits. Eating grass-fed meat and dairy is among the most effective ways for humans to increase the amount of these beneficial fatty acids in their diets.
As ruminants, cattle evolved to eat mainly grass and other fresh vegetation. The microbiome in the rumen, a part of their digestive systems, excels at breaking down fiber to provide the animal with easily absorbed nutrients. Despite this, for economic reasons, most beef produced in the U.S. is grain-fed. Eating grain disrupts the normal digestive process, changing the pH in the rumen, resulting in physiological stress. This “acidosis” from grain-based diets facilitates the growth of harmful microorganisms, including dangerous strains of E. coli, and metabolic disease in animals. Feeding cattle a diet composed primarily of grass not only prevents acidosis and its associated health problems, but grazing promotes cattle’s overall physical and mental health and creates safer meat.
But consumers should be aware, greenwashing tactics are common with grass-fed labeling. A simple “grass-fed” label without any other qualifiers can just mean that the product was derived from livestock that received some portion of its diet from grass. That animal could have still received some grain, and may have been completely “finished” on grain, which negates many of the health benefits associated with prior grass feeding. However, a label with “100% grass-fed” language should close this loophole, due to basic laws regarding truthfulness in food labeling.
“One of the reasons we recommend organic certification for meat and dairy labeled ‘100% grass-fed’ is the benefit of independent, third-party oversight and federal law assuring the accuracy of the claims,” Kastel said.
“Looking for the organic seal also ensures that you know what you are getting. There is a high percentage of grass-fed meat being imported from countries that might not uphold the same high standards as the U.S. ‘100% grass-fed,’ certified organic, and locally produced is the gold standard when shopping,” Kastel added.
Consumers interested in the threefold benefits to human, environmental, and animal health and welfare, should look for beef that carries both the USDA organic seal and a 100% grass-fed label. 100% grass-fed organic beef from local farmers ensures the greatest nutrition and minimizes exposure to agrichemicals, antibiotics, and growth hormones. A cooking tip for Labor Day barbeques: 100% grass-fed beef naturally has less fat, so don't overcook on the grill to enjoy that perfect, juicy, beefy burger taste.
Protein – Brownies? That Are Delicious!
Guest Post: Sloane Davis
My approach to weight loss is based upon flexible dieting. My clients are given macros, which are proteins, fats and carbs, which comprises total calories. They then eat within the budget that is prescribed for their specific body. What makes this plan so effective is that there are no foods that one has to eat and no foods that are off limits. This makes for very sustainable, long term, successful weight loss.
While I can have a brownie, ice cream or cookies, I have learned that those types of calorie dense foods add up very fast. And because I like to eat in volume, I have created many healthy, low calories, low fat versions of these desserts so that I can have the entire tray if I’d like for less calories rather than just one.
One of my favorite recipes is my Protein Brownie. You can add a peanut butter swirl to it, a cream cheese filling, chocolate chips or simply plain as is. Not only do they hit the spot and cure my cravings for sweets, but keep my waistline in check too.
Here is the recipe that has never been shared before, as it’s a new edition to my recipe ebook due out in a few weeks
These are a total crowd pleaser to bring to your next barbecue. Also, try these out on children a great way to serve a snack with a healthy punch!
Sloane Davis is a Certified Nutritionist and Personal Trainer who has helped thousands of people, both men and women, around the world get in to top shape both mentally and physically. Sloane has her undergraduate degree in Bachelor of Arts from Syracuse University and became accredited through ISSA with her degree in Sports Nutrition and Personal Training. She works personally and online with thousands of clients around the US and globally.
She has been featured in People, Fitness Magazine, New Beauty Magazine, Apple News, The Daily Mail, Yahoo News, FOX Good Day New York, FOX Good Day DC, NY1, Bay Area Focus, Women’s Fitness, Womanista, Livestrong, Mind Body Green and Westchester Magazine
New gluten-free food standards produced for the food service, hospitality sector now available to Celiac and gluten-free community
MISSISSAUGA, ON, May 8, 2017 /CNW/ - The Canadian Celiac Association, Fondation québécoise de la maladie coeliaque, and Gluten-Free Food Program Inc. have joined forces to create and promote the new industry standard for the celiac community.
The Gluten-Free Food Program Inc. (GFFPI) is pleased to announce the launch of its GF-Smart, GF-Verified and GF-Dedicated programs for the food service and hospitality industry. The Gluten Free Food Program (GFFP) has been developed with the endorsements from the Canadian Celiac Association (CCA) and Québec-based Fondation québécoise de la maladie coeliaque (FQMC); Canada's two authoritative voices for those living gluten-free. This program will serve to improve the dining-out options for those suffering from a gluten-related medical disorder, by arming the food service and hospitality sector with standardized professional training, management systems and best practices.
Over 2.5 million Canadians are affected by gluten and need a consistent hospitality sector standard. Operators serving food on a commercial basis may choose or be required to provide a gluten-free menu option. The GFFPI has developed professional standards to serve the gluten-free population, including restaurants, caterers, camps, hotels, convention centers, healthcare and educational institutions, cafés, and fast food outlets.
"Gluten-free diners are looking for dining options that are safe," says Anne Wraggett, CCA President. "They often fear eating out due to negative past experiences and lack of consistency throughout the hospitality sector, increasing the risks of consuming gluten accidentally. Our members will be excited to visit and support these outlets."
Although the term gluten-free is widely used in the food service and hospitality sector, it is often misunderstood, unpredictably executed, and thus an unreliable assurance of a safe dining experience. Until now, a national training standard that the industry in Canada could turn to has not been available. Now, and as part of their professional advancement, food handlers can learn about the importance of proper food handling and avoid accidental contamination of gluten-free food. For food service and hospitality operators, GF-Smart functions as a strategic business partner by standardizing food handler training, thereby improving customer service, fostering staff engagement and reducing the risk of negative publicity for those establishments who employ GF-Smart trained staff.
The Canadian Society for Nutrition Management (CSNM), the national association representing Food and Nutrition Managers across Canada, has adopted GF-Smart as part of their member curriculum. Dave Lebert, CSNM Continuing Education Chair, says "Gluten-free diets, procurement of safe food for these special diets, and, most critical, the teaching and providing direction to our staff who work with gluten-free clients, are among the many facets of responsibilities of which our members endure on a daily basis. We are thrilled to partner with GFFP to offer the GF-Smart program to our members, and even more excited to include this course as part of CSNM's Continuing Education program, worth one Continuing Education (CE) credit for our members."
GF-Verified and GF-Dedicated standards have been created to ensure a consistent approach to internal management systems. From the purchase of ingredients, food storage, preparation, cooking, service, and delivery of gluten-free meals, GF-Verified denotes an establishment that provides both regular and gluten-free meals. GF-Dedicated indicates that all meals provided within the establishment are gluten free.
Our logos for the GF-Verified and GF-Dedicated programs will be displayed to indicate to the gluten-free community that an establishment has achieved the GFFP standards and in doing so has been externally audited by an independent auditor.
About Gluten-Free Food Program (GFFP): The Gluten-Free Food Program Inc. is a privately held corporation which owns and operates the GF-Smart and GF-Verified and GF-Dedicated programs, developed and managed with the endorsement of the Canadian Celiac Association and Québec-based Fondation québécoise de la maladie coeliaque, Canada's two authoritative voices for those living gluten-free. http://www.glutenfreefoodprogram.com
About Canadian Celiac Association (CCA): The Canadian Celiac Association is the national voice for people who are adversely affected by gluten, and is dedicated to improving diagnosis and quality of life. Based in Mississauga, Ontario, with chapters across the country, its mission includes advocacy, education, research and community support. http://www.celiac.ca
AboutFondation québécoise de la maladie coeliaque (FQMC): The Fondation québécoise de la maladie coelique provides services and support to its members in the French language. Its mission is to improve the lives of people who are affected by celiac disease or non-celiac gluten sensitivity with information on the disease and the gluten-free diet.http://www.fqmc.org
SOURCE Gluten Free Food Program Inc
From Elizabeth DeRosa of Finding The Way Integrative Nutrition Health Coach & Author
Trying to choose healthy foods while navigating the grocery store can be confusing and overwhelming. Here are my top 10 tips for a successful trip. Eating healthier “whole” foods increases your intake of necessary vitamins, minerals, and other disease-fighting antioxidants.
Shop in the outer perimeter of the store. This is where you will find the fresh and perishable food choices.
Read labels and know where your food comes from. Watch out for sneaky ingredients and beware of fortified foods. The shorter the ingredient list the better.
Reduce packaged and processed foods that contain added sugars and many synthetic chemicals. Avoid the center aisles of the store.
Download the Environmental Working Group’s phone App that highlights the yearly list of the Dirty Dozen and Clean Fifteen produce to buy and stay away from. (www.ewg,org). Try one or two new veggies a week.
Purchase organic and/or pastured raised meats.
Purchase wild caught fish instead of farm raised fish.
Increase the purchasing of healthier foods including fruits, vegetables, whole grains, nuts, seeds, beans, and healthy oils.
Be suspicious of the labeling of food as “natural”. You often see this label on many food items. There is no legal regulation or oversight for companies to mislead consumers.
Purchase organic milk which is free from synthetic hormones, antibiotic residue, a grain-fed diet, and overall more humane treatment of the animal. Organic milk is lower in Omega 6’s and higher in Omega 3’s.
6 Foods That Can Help Save Your Skin From Sun Damage
Just as an unhealthy diet can have a negative effect on your skin and health, a healthy diet high in antioxidant-rich foods can help protect your body, even from the sun. Since antioxidants help reduce inflammation and free radicals, loading your diet with them will go a long way against sunburn and skin damage as a result of UV rays. We connected with Dr. Christopher Calapai, D.O., a New York City Osteopathic Physician board certified in family and anti-aging medicine for his list of foods that help prevent sun damage.
To be clear, Dr. Calapai is not saying you should completely replace using daily use of sunscreen with food, but what you eat can offer additional protection for your skin. So if you’re looking for some ingestible sun protection, add these six sun-friendly foods to your next shopping list.
Berries & stone fruits
Strawberries, blueberries and cherries contain high levels of vitamin C, which can reduce free radical damage caused by exposure to UV radiation. Vitamin C also stimulates collagen production, important for skin’s youthful appearance. As a bonus, cherries contain melatonin, which protects skin from UV radiation and repairs sunburn damage.
Leafy greens
If it’s green and it’s got leaves, chances are it’s good for sun protection. According to one study, spinach, kale and swiss chard can reduce the risk of squamous cell skin cancer by 50%. Broccoli is also a good choice: it’s full of sulphoraphane, an antioxidant that helps your cells protect themselves against UV radiation.
Fresh herbs like parsley, basil, sage and rosemary are also packed with free radical-fighting, skin-protecting antioxidants. Not sure where to start? Check out our guide to cruciferous vegetables.
Red & orange produce
The antioxidant lycopene has been shown to protect the skin against sunburn and is at least twice as effective an antioxidant as betacarotene when it comes to blocking UV light. It also helps rid the body of free radicals. Chow down on tomatoes, papaya, guava, red bell peppers and pink grapefruit. Watermelon is an especially good choice: it contains 40% more lycopene than tomatoes.
Micro-algae
Spirulna has been dubbed “the next great superfood,” and for good reason. This micro-algea, along with chlorella, contains the antioxidant astaxanthin, which has been shown to protect the skin and eyes against UV radiation. It also fights free radicals and inflammation to prevent sun damage by preventing UV-induced cell damage.
If micro-algea isn’t exactly your cup of tea, you can find this powerful antioxidant in shrimp and salmon.
Chocolate
As long as it’s dark chocolate you’re eating, you’ll be ingesting plenty of flavanoids, which can improve your skin’s ability protect against sunburns and other UV-induced issues.
Research found that people who ate about one ounce of high-percentage dark chocolate every day for three months could withstand twice the amount of UVB rays before their skin started to turn red, compared to those who didn’t.
Green & black tea
The myriad health benefits of tea are well known, but it’s nice to know that the cups you’re drinking can also help protect against sun damage. Green and black teas are packed with polyphenols that can help stop cancer development by limiting the blood supply to the cancerous area. Green tea can even help prevent non-melanoma skin cancer by enhancing DNA repair.
What Is The Mental Impact Of Being Fat Shamed?
New Jersey / New York Based Dr Frieda Birnbaum (http://www.doctorfrieda.com) a Research Psychologist, Psychoanalyst and Author is available for interviews in Studio, via Satellite or Skype.
Dr. Frieda Birnbaum Says:
When pointing out to someone that you perceive them as being overweight and you do it in a condescending matter, it will likely have a negative effect on that person. Subconsciously, weight gain is can be associated with shielding & protection so when a person fat shames another, they may actually provoke that person into gaining more weight.
According to The National Institute of Diabetes and Digestive and Kidney Diseases, more than two-thirds (68.8 percent) of US adults are considered to be overweight or obese. If people want to fat shame someone, they should consider doing it to the person in the mirror before anyone else.
People react to criticism differently and a person who is fat shamed one too many times might actually decide to use that energy as a catalyst to transform their bodies. Often when a person makes the decision to reduce their weight, it's because they are no longer happy with their current body image. A person's decision to lose weight can also come from self love and wanting to attain optimal health.
If someone in your life is overweight and you wish to convey your concern for them, always do it in a positive manner with lots of love and not in a negative tone. Your love and encourgement can have a positive impact that individual's mental health in the short & long term.
About Dr. Frieda Birnbaum
NY Metropolitan Based - Dr Frieda Birnbaum is a Research Psychologist, Psychoanalyst and Author of " Life Begins at 60: A New View on Motherhood, Marriage, and Reinventing Ourselves." She's an expert on depression, women's issues, and attaining happiness.
NATIONAL NUTRITION MONTH: TIPS TO HELP LATINO FAMILIES IMPROVE HEALTH
Society for Public Health Education (SOPHE) encourages everyone to try new and healthy foods
Although March is officially National Nutrition Month, anytime is a good time to eat more nutritiously, points out the Society for Public Health Education (SOPHE). SOPHE offers 12 tips to help Latino-Americans eat more nutritiously.
“National Nutrition Month is an opportunity to learn more about nutrition and try new and healthy foods. Eating healthy foods can help weight management and lower risk for many chronic diseases like heart disease, type 2 diabetes, and cancer, which especially affect many Latino communities,” said Elaine Auld, CEO of SOPHE. She offered the following tips:
Go fresh. Choose fresh seafood, lean poultry, and beans as your protein source. If using ground meats, choose 93 percent lean ground turkey or ground sirloin beef.
Make fresh salsa or black bean dip. Store-bought salsa is often loaded with sodium. If you plan to have more than a tablespoon or two, fresh salsa is a much better option. Guacamole contains healthy fats, but is high in fat and calories.
Measure portions. It is easy to overeat on snacks. Measure one serving so you can save room for the main course.
Favor whole grains. Brown rice is a whole grain and has more nutrients than white rice. Use corn and whole wheat tortillas instead of those made with flour. Buy or bake whole grain breads and baked goods.
Use the plate method. Fill half of your plate with non-starchy vegetables. Fill one quarter of your plate with a lean protein. Then fill one quarter of your plate with a starchy food, such as beans or brown rice.
Use healthy cooking methods. Grill your chicken, fish, or vegetables. You can also try baking, steaming, or broiling. Small amounts of vegetable oil, olive oil, or cooking spray are better options.
Beans make a great protein source. Use dried beans when you can. They are lower in sodium than canned varieties. Always drain and rinse canned beans to remove excess sodium. If you are buying canned refried beans, buy fat-free varieties. Or make your own by blending whole black or pinto beans in a food processor with spices.
Go easy on the cheese. Cheese is high in saturated fat and in sodium. Queso fresco is a great choice if used in moderation. You can also try reduced-fat cheeses.
Substitute healthier options for sour cream. Non-fat Greek or plain yogurt and non-fat plain yogurt have a similar taste and texture to sour cream for much less calories and fat.
Cut your portion size when eating out. If you eat out, split the meal with someone else, eat half the meal and bring home leftovers, or order a kid-sized meal.
Snack on fruits and vegetables. Keep a bowl of fruit out on a table or counter to encourage healthy snacking. Pre-cut veggies and make “grab and go” packets.
Pack your lunch. Skip eating out and bring your lunch.
Substituting foods and even small dietary changes can lead to positive results, notes Auld. Researchers report that more than 40 percent of Latinos are obese.[1] Auld is working with SOPHE members and other partners to decrease those numbers.
“We want to help Latino communities, families and individuals overcome the barriers to good health,” Auld added. “We want to make healthy living easier where people live, learn, work, and play.”
The Society for Public Health Education is partnering in a three-year nationwide project called the National Implementation and Dissemination for Chronic Disease Prevention, funded by the Centers for Disease Control and Prevention. There are 97 projects in communities across the nation assisting people and communities in living healthier lives. Learn more at #Partnering4Health and www.partnering4health.org.
Hey guys! If you have protein powder in your diet this week and are craving a sweet treat give this recipe a try!
Ps this recipe was sent out in my newsletter so if you aren't subscribed makes sure you do! www.trainitright.com either click the popup or scroll to the bottom.
Healthy Chocolate Lava Cake
This recipe is for those of you who desperately are craving a sweet treat but know enough not to stray too far off of your diet. If you do IIFYM you can easily fit this into your macros.
1 Scoop Protein Of Choice
1 tsp cocoa
1 tsp Baking Powder
1 tbsp PB2 (peanut butter without the fat)
1 Packet of stevia or liquid stevia drops
Almond Milk/Cashew Milk (amount will vary depending on protein)
1. Mix all of the dry ingredients together into a bowl or mug.
2. Add Almond milk slowly and stir until brownie batter is achieved.
2. Microwave 1-2 minutes until there is only a small centre of "goo" in the middle. Think lava cake. I suggest checking every 30s to see.
3. ENJOY! But beware it is addictive!
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