Eat More Veggies

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eat more veggies

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400 Calorie Meals

FOO04165Huevos Rancheros

Ingredients

  • 4 6- to 8-inch soft corn tortillas
  • 1/2 teaspoon ground cumin
  • 1 16-ounce can black beans, rinsed and drained
  • 1 chipotle chili in adobo sauce, diced; or 1/2 teaspoon crushed red pepper flakes (optional)
  • 1/2 cup mild salsa
  • 4 large eggs, fried
  • 2/3 cup shredded Monterey Jack cheese
  • 1 ripe avocado, sliced

Directions

  1. Heat oven to 425° F.
  2. Put the tortillas on a baking sheet and place in the oven to warm, about 5 minutes. (Cover with foil if you don’t like crisp tortillas.)
  3. Toast the cumin in a small, dry saucepan over medium heat until aromatic, about 3 minutes. Add the beans and chipotle or red pepper (if using).
  4. Remove the tortillas from the oven. Spoon some beans onto each, then top each with some salsa, 1 fried egg, and some cheese.
  5. Bake until the cheese has melted. Serve with the avocado.

Nutritional Information

  • Calories 337
  • Calories From Fat 166
  • Fat 18g
  • Sodium 502mg
  • Protein 17g
  • Carbohydrate 29g
  • Fiber 9g
  • Iron 3mg
  • Calcium 217mg

Recipe courtesy of: realsimple.com

 

Everyday Eating

superfoods6 superfoods you should eat everyday….

1. Avocados

Some nutritionists recommend eating an avocado every day. High in oleic acid, avocados guard against breast and oral cancers while maintaining healthy eyesight.  According to some studies, avocados can lower cholesterol by up to 17%. Best of all, the high antioxidant levels protect against free radicals that cause aging. If 322 calories per avocado is unmanageable, try eating one-half fruit instead.

2. Broccoli

At 27 calories per half-cup serving, fiber-rich broccoli is loaded with vitamin C, beta carotene, calcium and folic acid. A cruciferous veggie, broccoli is rich in antioxidants that protect against aging, cancer and heart disease. Because it’s high in fiber, broccoli aids digestion and promotes elimination, while the calcium keeps bones healthy. For maximum benefit, broccoli should be eaten several times every week.

3. Quinoa

High in protein, quinoa is a filling and fiber-rich complex carbohydrate that cleans the intestinal tract. Taken daily, it can reduce constipation and help the liver to eliminate waste products. Because it’s gluten free, quinoa is a great option for anyone allergic to wheat . Low in fat and calories, a cup of quinoa delivers more protein than one egg. Eat quinoa for breakfast, and it will keep you going strong until lunch.

4. Salmon

Low in calories and high in omega-3 fatty acids, salmon has anti-inflammatory properties that keep joints healthy. The anti-aging omega-3 fatty acids increase collagen and elastin production, keeping skin firm and nourishing hair. A brain food, salmon sharpens cognition and reduces depression. Two servings of salmon every week may help protect against breast, colon and rectal cancers while lowering blood pressure.

5. Eggs

For years people have thought a diet high in eggs leads to unhealthy levels of cholesterol. However, recent studies show no connection between eggs and stroke or heart attack in healthy adults. At 75 calories, eggs are an excellent low-calorie source of pure protein that’s easy to absorb. Amino acids help repair muscles after a workout, while the vitamins and minerals nourish hair and nails

Nutrition Tips courtesy of: http://www.womenshealthandfitness.com.au/diet-nutrition/healthy-eating/504-super-fitness-foods-to-eat-everyday?showall=&start=4

 

Foods that Help Flatten Your Tummy

flat tummy tips1. Spinach

Extremely rich in the antioxidants carotenoids, lutein and zeaxanthin, which promote eye health, reducing the risk of age-related macular degeneration and cataracts. Lutein is also thought to play a role in preventing colon cancer. Also a fabulous source of the better known carotenoid, beta-carotene, which, in addition to its antioxidant potential, can be converted to vitamin A in the body. Very good source of dietary fiber, vitamins C, E, K, and B6, and thiamin, riboflavin, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. Good source of niacin and zinc.

2. Turkey

A great source of protein that is low in both total and saturated fat. Turkey has high iron levels and is a good source of the vitamins B, B1, B6 and zinc, which have been found to keep blood cholesterol low, boost the immune system and regulate blood pressure.

3. Yogurt

Provides a high dietary source of calcium and low GI carbohydrates. It is a good source of phosphorus and B group vitamins. Probiotic yoghurts may also help with the digestive processes.

4. Oily fish

Oily fish such as salmon, trout and tuna are the best sources of omega-3 fats, which are crucial for optimal health. Oily fish is low in saturated fats and contain essential amino acids and are a good source of iodine, iron and zinc.

5. Water

While it’s not technically a food, a lack of water in your diet could be the one thing standing in your way of a flat tummy. Bloating is something that effects many women, and the problem is often worsened, sometimes even instigated, by a lack of fluids in the system. Drinking water will also help to flush toxins out of your system, curb hunger, improve digestive health and reduce fluid retention, all which help to leave your tummy looking flatter.

Nutrition tips courtesy of: http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/586-10-tummy-flattening-foods?showall=&start=9

 

Foods that Flatten Your Tummy

flat tummy tips1. Cucumber

Cooling and diuretic, cucumber is good to eat when your tummy feels like a tightened drum. It can help to relieve fluid retention and its fibre-rich skin is great for digestion.

2. Eggs

Being pretty close to a complete food, eggs contain numerous vitamins and minerals (primarily in the yolk). Go for omega-3 enriched. Only 1.5 grams saturated fat per egg, so they’re unjustly labelled a ‘bad’ food. Eggs have a low glycemic index and are very filling. Mitchell-Paterson recommends having an egg for a snack to curb the 3:30-itis and chocolate cravings.

3. Berries

What do blackberries, blueberries and acai berries all have in common? They all help you squeeze your way back into your skinny jeans. Studies have shown that people wanting to lose belly fat should opt for fruit that is blue or red in color, such as cherries, red grapes and many types of berries

4. Almonds

These delicious and versatile nuts contain filling protein and fibre, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body requires to produce energy, build and maintain muscle tissue, and regulate blood sugar.

5. Avocado

Fibre-rich and provides many additional micro-nutrients including potassium, magnesium, folate and vitamin C. Avocado oil has a very high smoke point and is therefore a great choice for cooking. It is quite expensive but this is definitely a case for quality over quantity. Use it sparingly and a little will go a long way.

Tips courtesy of: http://www.womenshealthandfitness.com.au/weight-loss/fat-loss/586-10-tummy-flattening-foods?showall=&start=4

Put the Focus on Fiber

veggie burritoPut the Focus on Fiber

We hear a lot about fiber these days.  Cereals claiming to have more fiber than other brands, supplements you can take to add fiber to your diet and so on.  Before you go out and buy the latest product boasting the best way to get your daily fiber requirement, do you even know why fiber is important for your body??

Fiber comes in two forms, soluble and insoluble and both forms are beneficial for you.  Fiber helps to:

    • Increase food volume without increasing calories (makes you feel “full” longer).
    • Delay the absorption of glucose during the digestion process, which keeps blood sugar levels even.
    • Lower total and LDL cholesterol, which may reduce the risk of cardiovascular disease.
    • Speed the passage of food through the digestive system (keeps us “regular”).

Fiber is found in plants, which is one more reason to make sure your diet is rich in fruit and vegetables!  And, while you can get your fiber by drinking a fiber supplement, I find it much more pleasurable to eat a variety of delicious fruit and veggies that will provide the same beneficial health results.  Fruits & Veggies–More Matters has created a list of the “Best of” fiber produce for you.  In order to make the “high in fiber” list, fruit and vegetables must contain 5 grams or more (20% or more of the Daily Value per reference amount).  Among this list, you’ll find many varieties of beans and apples–a snack favorite!   The “good in fiber” list fruit and vegetables must contain 2.5 grams or more (10-19% of the Daily Value per reference amount).  Bananas, broccoli, green beans and oranges are just a few fruit and veggies that made this list.  When you think about the variety of produce that are plentiful in fiber, adding in whole grain breads and nuts for snacking, (also great sources) and it’s not hard to reach your daily requirement.

 I’ve pulled a quick, easy, and flavorful, light meal from Fruits & Veggies–More Matters.  This Veggie Bean Wrap Aroundis great as a hearty lunch or a light dinner paired with a cup of soup or a side salad.  It’s got 12 grams of dietary fiber, 10 grams of protein and comes in at under 400 calories.
Article courtesy of: Fruits and Veggies

Healthy Fried Chicken

healthy fried chickenDid you know that an average of 6 fried hot wings will give you:
One day’s dose of calories (1260)
Two days dosage of cholesterol (360 mg)
2.5 days of sodium (3660 mg)
Two days dosage of fat (86 g)

The crunchy coating is what seals in the juices, giving this Southern standard its finger-licking flavor. Too bad it also absorbs so much fat.

But, by stripping the bird of its skin, baking instead of frying, and ditching the batter for panko crumbs, our crispy cheat carves off 240 calories and 22 grams of fat per serving.

Ingredients

• 1 1/2 cup(s) buttermilk
• 1/2 teaspoon(s) ground red pepper (cayenne)
• 3/4 teaspoon(s) salt
• 1  (3-pound) cut-up chicken, skin removed from all pieces except wings
• 1 1/2 cup(s) panko (Japanese-style) bread crumbs
• 1 teaspoon(s) grated fresh lemon peel

Directions

1. In large self-sealing plastic bag, place buttermilk, ground red pepper, and 3/4 teaspoon salt; add chicken pieces, turning to coat. Seal bag, pressing out excess air. Refrigerate chicken at least 1 hour or preferably overnight, turning bag over once.

2. Preheat oven to 425 degrees F. Spray 15 1/2″ by 10 1/2″ jelly-roll pan with nonstick spray. In large bowl, combine panko and lemon peel.

3. Remove chicken from marinade, shaking off excess. Discard marinade. Add chicken pieces, a few at a time, to panko mixture, turning to coat. Place chicken in prepared pan.

4. Bake 30 to 35 minutes or until coating is crisp and juices run clear when thickest part of chicken is pierced with tip of knife. For browner coating, after chicken is cooked, turn oven to broil. Broil chicken 5 to 6 inches from source of heat 1 to 2 minutes or until golden.

Nutrition

(Per serving): Calories 305, Total Fat 9g, Saturated Fat 3g, Cholesterol 101m, Sodium 370mg, Total Carbohydrate 16g, Dietary Fiber 1g, Sugars 0, Protein 36g

Recipe Courtesy of http://blackdoctor.org/2863/healthy-fried-chicken/2/