The Daily Dish

life a healthy happy life

April 23, 2013
by jordanweaver
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Healthy is happy

How Can You Make Breakfast Healthier?

April 23rd, 2013

Time Breakfast Jump Start Metabolism
Copyright: Shutterstock

Timing

When it comes to making a breakfast healthier you can start with timing. Skipping breakfast robs you of energy, and waiting to eat can slow your metabolism. You should eat within an hour of waking up to jump start your metabolism.

Omega-3 DHA Eggs Healthier Breakfast
Copyright: goldcirclefarms

Omega-3

Omega-3 helps boosts your mood, burns fat and increases your energy. Eating eggs for breakfast that contain DHA is a great way to get your Omega-3 daily dose.

Omit Butter to Make Breakfast Healthier
Copyright: freshlife

Omit Butter

Omitting butter from your breakfast can significantly reduce your cholesterol levels. Try using a healthier spread, instead, like Smart Balance or Benecol.

Fruit for a Healthier Breakfast
Copyright: marvelberry

Fruit

Add fruit to your morning routine. You will enjoy the benefits of antioxidants, vitamin C, and fiber. Try to omit that large glass of orange juice, which is usually packed with calories — unless it’s fresh squeezed.

Fresh Veggies Make Breakfast Healthier
Copyright: life123

Veggies

Fresh vegetables are another great way to make your breakfast healthier. Veggies, along with fruits, protect against many ailments, like heart problems and cancers. You need at least five servings a day of fruit and veggies, so eating them at breakfast gives you a head start!

No Sugary Cereals For a healthy Breakfast
Copyright: childrenshospitalblog

Avoid Sugary and Carb-Packed Quickies

Eating sugary cereals and carb-packed items, like bagels and muffins, when you are in a hurry is not a great breakfast idea. Loading up on these types of foods causes gives you a quick sugar high that drops quickly, leaving you sluggish the rest of the day.

Oatmeal for a Healthier Breakfast
Copyright: getfityou

Oats

Eating oatmeal for breakfast has many health benefits, such as reducing your risk of heart disease. Oatmeal contains potassium, fiber, Omega-3 and other vital nutrients. Adding fresh blueberries or other fruit is a great way to flavor it.

Nuts Protein Healthier Breakfast
Copyright: beautifulonraw

Protein

Everyone needs protein, considering it is found in just about every part of your body. Adding lean meats, nuts and whole grains at breakfast is a great way to get your protein.

April 23, 2013
by jordanweaver
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Detox salads? Who knew?

Tropical Detox Salad

DetoxSalad_645

This Tropical Detox Salad recipe is seriously my new favorite!  With swimsuit season being just around the corner, I wanted to create a recipe that would be healthy and light, but also utilize the season’s fresh fruit–especially delicious grape fruit, which helps burn fat and cleanses.  The fresh fruit, coconut, and almonds in the salad pair perfectly with my homemade Skinny Sweet and Sour Dressing! Click here for the dressing recipe.

 

Tropical Detox Salad

 

Prep time: 10 minutes

Yield: 4

Serving Size: 1/4 salad without dressing 

Ingredients

  • 2 cups fresh romaine
  • ½ cup fresh pineapple cut into small chunks
  • ½ cup fresh ruby red grapefruit, sliced (I used the Del Monte cups that you can purchase in the produce section)
  • ½ cup fresh mango, cut into small chunks
  • 2 medium kiwi, sliced
  • ¼ cup coconut flake
  • ¼ cup slivered almond slices

Instructions

  1. Toss all ingredients together in a large bowl.
  2. Serve with 1 tbsp of Skinny Sweet and Sour Dressing

Nutrition Info and Tips

 

Nutrition Info Per Serving (¼ salad without dressing):

Calories: 115

Fat: 5.4g

Protein: 2.8g

Carbohydrates: 16.6g

Sugars: 7.6g

Fiber: 4g

Weight Watchers Points: 3

April 22, 2013
by jordanweaver
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No ordinary chicken salad

 

5 New Ways to Toss Up Your Chicken Salad

Chicken salad is one of the easiest foods to make skinny, subbing yogurt for all that mayo. You can even do a mixture of the light mayo with the plain yogurt. That fatty mayo is the main reason the usual chicken salad is so awful. Don’t worry, the flavors will still be there as well as the creamy texture. With these 5 recipes, you will be able to take the usual lunch to new levels, sure to please your palate.To get the full recipe, click on the “source link” below the description.

 

Avocado Bowl
Avocado Bowl

This only takes 15 minutes to prep and make! It’s a refreshing, simple recipe.

Sourcehttp://dailydishrecipes.com/creamy-avocado-chicken-salad/

As Hummus
As Hummus

Dip some crackers or pita chips into this chicken salad hummus. Cranberries, almonds and lemon juice make this hummus delightfully tangy.

Sourcehttp://www.shape.com/healthy-eating/meal-ideas/12-brand-new-ways-eat-hummus?page=9

Chicken Salad Bar
Chicken Salad Bar

Make a salad bar with the option to combine your very own salad. Put it in whole wheat pasta mix! Check out the other options below.

Sourcehttp://www.thevanillatulip.com/2012/06/chicken-salad-bar.html

In a Crepe
In a Crepe

This is a recipe that uses pre-packaged healthy crepes from freida. However, the recipe for the pineapple chicken salad is delish on its own.

Sourcehttp://www.friedas.com/chicken-salad-crepes-with-pineapple-dressing/

In a Pita Bowl
 In a Pita Bowl

This tasted like a Greek salad in a creamy, soupier form. The pita soaks up the salad perfectly without getting soggy.

Sourcehttp://www.annies-eats.com/2010/11/29/greek-chicken-salad/

 

April 22, 2013
by jordanweaver
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Are you heart healthy?

20 Heart Healthy Foods

heart plate with tape measureHeart disease is the number one cause of death among women in the U.S. and in other developed countries.  Chances are you or someone you know has experienced heart disease or the effects of and know the impact that it has on ones quality of life.  You can start today by making changes in your diet and lifestyle that will decrease your risk of developing heart disease.  Part of this strategy is to have a diet rich in heart-healthy foods and to incorporate moderate exercise in your daily schedule.  To make it easier for you to know what foods are considered heart-healthy, we have compiled a list of our favorite food items, selected especially for women:

  • Salmon – this fish is still the best source of omega 3 fatty acids, which lowers bad cholesterol. It is best to grill or cook in light olive oil for heart-healthy cooking.
  • Ground flaxseed – This foodstuff is different from other grains as it contains omega 3 fatty acids and phytoestrogens that normalize hormonal surges common in women. In addition, it contains a lot of fiber to cleanse the colon and prevent constipation.
  • Oatmeal – this is probably one of the best nutritious cereals. It also contains omega 3 fatty acids and fiber, but it also has good amounts of magnesium, potassium and folate.
  • Black or Kidney beans – women should increase servings of beans as it contains energy releasing vitamin B complex to perk up sluggish metabolism, calcium for the bones and omega 3 fatty acids for the heart.
  • Tree nuts – like almonds and walnuts are very important for women, inside and out. It contains vitamin E which destroys free radicals to keep skin smooth and healthy. Besides containing omega 3, it also contains heart-friendly mono and polyunsaturated fats that work together to lower bad cholesterol levels.
  • Red wine – it contains just enough alcohol for a healthy heart while each glass contains catechins and resveratrol from grapes. These compounds are antioxidants that keep the arteries flexible and in good condition.
  • Tofu – soybeans and its products have high amounts of niacin and folate, plus minerals like calcium, magnesium and potassium, which are important to support body processes in women and men.
  • Carrots, brocolli and asparagus – these vividly colored vegetables are packed with carotenoids which are converted into vitamin A in the body for good eyesight and vitamin B for steady release of energy.
  • Sweet potatoes and squash – they have carotenoids and vitamin B complex, which is important for the integrity of arterial walls. Their fiber contents makes these foods filling and prevents rapid rise of blood sugar. These crops also prevent hormonal imbalances prevalent in women.
  • Cantaloupe, papaya, tomatoes and oranges – these fruits are vividly colored because of their antioxidant content, which are important for the health of the arteries.
  • Coffee, tea and chocolate – besides having caffeine, which stimulates brain function and creativity, these foods contain catechines, flavonoids, phenols and theobromine, which are very healthy to the heart and blood vessels.

Daily Dish Fact: In 2010, an estimated 785,000 Americans had a new coronary attack, and about 470,000 had a recurrent attack. About every 25 seconds, an American will have a coronary event, and about one every minute will die from one.

April 22, 2013
by jordanweaver
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What does healhty look like?

What Healthy 300-Calorie Meals Look Like

redpeppers_645Eating healthy can sometimes present a challenge. You don’t want to eat too much, but you certainly don’t want to eat too little. Generally speaking, your three big meals should fall between 300 and 350 calories consisting of the right combination of protein, carbohydrates and healthy fats. It should also be low in both sodium and sugar. Here is what some healthy (and delicious) 300+ calorie meals look like:

Breakfast: Often referred to as the most important meal of the day, your breakfast can sometimes make or break your eating for the entire day. Why? For starters, if you do not begin your day with a good breakfast, you could be setting yourself up for hunger and bingeing later on in the day. With this breakfast you get it all—protein, healthy fats and complex carbohydrates.

  • Toast two pieces of Ezekiel bread, spread one tablespoon of natural almond butter evenly on both slices and then top it off with sliced bananas.
  • This nutritious breakfast comes in at 330 calories, 12.5 grams of protein, 50 grams of carbs, 9 grams of fat and 11 grams of fiber.
  • If bananas are not your thing, leave them off and enjoy a side serving of one cup of mixed berries.

Lunch: Some argue that lunch should be your biggest meal of the day to avoid eating too much at dinner before going to bed. Truthfully, as long as you keep it in the 300-350-calorie range, you will avoid this problem altogether. Again, by always pairing the right combination of fats, carbs and protein, you cannot lose.

  • This lunch follows all those rules by pairing a skinless chicken breast marinated in a balsamic-Dijon mustard marinade, half of a baked sweet potato, roasted broccoli with garlic and half of an avocado.
  • Coming in at only 312 calories, 30 grams of protein, 32 grams of carbohydrates, 9 grams of fat and 9 grams of fiber, you can still include a small side salad if you want a little extra.

Dinner: Here’s a healthier take on meat and potatoes.

  • Instead of buttery mashed potatoes, fill your plate with a cup of mashed cauliflower (with crushed garlic if you like), three quarters of a cup of green beans and a red pepper stuffed with a mixture of cooked ground turkey and onions.
  • Cover the peppers with low-fat cheese or a non-dairy cheese alternative and put them in the oven for 10 minutes.
  • Top each pepper half with one tablespoons of salsa. Not only is this meal 327 calories, but it has 28.5 grams of protein, 35.5 grams of carbohydrates, 9.25 grams of fat and 13 grams of fiber. Super healthy, super delicious and super filling!

As you can see, there is lots of variety when it comes to mixing and matching important nutrients. By sticking with lean protein, vegetables, complex carbohydrates and healthy fats, you will get all the nourishment that your body needs. And because these three meals total around 1000 calories, you still have a lot of wiggle room with your snacks. If you keep your two daily snacks at 200-250 calories each, your total calorie count for the day should be around 1500. But do not make the mistake of indulging on the bad stuff just because you have calories to spare. Always choose healthy snack options like fruits, vegetables, hard boiled eggs, nuts, seeds or whatever sources of protein, carbs and fats you enjoy.

When you know how much food can you eat in the 300-calorie range, the possibilities are endless and you are sure never to get bored with any of your meals ever again!

 

April 22, 2013
by jordanweaver
0 comments

The quick and easy summer salad

Summer Berry Salad

SummerBerrySalad_645Summer is just around the corner and I love that berries are back in season at my local grocery store.  At my last trip to the grocery, I picked up some fresh blueberries and strawberries. Rather than let them sit in the fridge, I decided to throw them in a quick salad.  The result was delicious. This salad is going to be a must have for summer barbecues and cookouts!  Feel free to add in other fresh fruit or try different dressings.  I used a raspberry balsamic dressing that I had on hand and it worked perfectly with the salad. 

Summer Berry Salad

Prep Time: 10 minutes

Yield: 4 servings

Serving Size: 1/4 of recipe

Ingredients

  • 2 cups fresh spinach
  • ½ cup sliced strawberries
  • 2 kiwis, sliced
  • ½ cup blueberries
  • ¼ cup honey roasted sliced almonds

Instructions

  1. In a large bowl, add all ingredients and gently toss to mix.
  2. Serve with 1-2 Tablespoons of dressing of your choice.

Nutrition Info and Tips

Nutrition Info Per Serving (without dressing): Calories: 100.5, Fat: 4.8g, Carbohydrate: 13.7g, Protein: 2.8g, Fiber: 4g, Sugars: 2.9g Weight Watchers Points: 3

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