A Few Rules for Healthy Eating

Fall is here, and the season of eating is coming our way. There are so many foods that aren't very good for you, and it's also hard to resist over eating. 

Tips for Eating Healthy and Eating Less:

1. Have you read the label? Does it even have a label? It is actually best to purchase foods WITHOUT labels. Think about it. Apples and oranges don’t have labels on them, and never ave to because they are one ingredient. If what you are purchasing does have a label, try for one that has less than 5 ingredients. Also try reading every ingredient on the label with perfect pronunciation. Can’t do it? Don’t get it!
   
   
   
2. Try to eat with others whenever possible. Eating with others has a ton of benefits, including social and emotional. Talking with others during a meal will slow down eating, and will give time for you to feel full before you overeat. Also, eating in front of the TV or computer often leads to mindless overeating.
   

   
   
3. Stick to coconut oil and olive oil for cooking. Highly processed oils, like corn and soy based oils are toxic to your body. Also, Extra Virgin Coconut Oil is anti-viral, anti-microbial and antibacterial. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It has been shownthat the breaking down of these types of fats in the liver leads to efficient burning of energy.
   
   
   
4. Avoid eating at night. Try to only eat during the most active hours of your day. Eat dinner early and try not to eat after. After-dinner snacks (desserts) also tend to be high in fat and calories so are best avoided.
   
   
   
5. HYDRATE! Drink ample amounts of water daily. Very often, we mistake thirst for hunger and will eat something when drinking a glass of water would have sufficed.

If you adopt some of these simple rules, you will be eating healthy and feeling more energized in no time!

Eating Organic vs. Conventional Foods

Eating organic has become an immensely popular habit for many families across the United States over the past decade. We see it in stores, on T.V., and hear that it is better for us. What exactly are the benefits of eating organic foods, though? Do we really know?

Before we get into all of that though, it’s important to know some of the difference between conventional and organic farming.

Some evidence has come from scientific research that organic fruits and vegetables are more nutritious than their non organic counterparts. According to these studies, some of the health benefits to eating organic foods are:

• Dramatically reduced pesticide levels in children’s bodies.
• Contains higher total antioxidants and beneficial phytonutrients (polyphenols and flavonoids)
• Organic milk and meat are high in omega-3 fatty acids and conjugate linoleic acid, which can help lower bad cholesterol and increase good cholesterol.

There are other benefits to eating organic aside from being good for your body:

• It’s good for farmers. Farmers often get sick from being in constant contact with toxic pesticides, herbicides, and chemical fertilizers. Eating organic also support small, local farmers.
• It’s good for animals. Organic practices ensure livestock are not given antibiotics or artificial growth hormones, and are kept strong and healthy through good nutrition and humane living conditions.
• It’s good for the environment. Chemicals that are used in conventional farming contaminate the soil, rivers, drinking water and air. Also organic produce comes from closer areas, which reduces the distance that carriers have to travel and leaves a lighter carbon footprint.

So how do you know that what you are buying at your grocery store is organic? If something is labeled 100 percent organic, then the product must be either completely organic or made of all organic ingredients. If a product is labeled organic or has the label below, then the product must be at least 95 percent organic.

There is still much research being done on the nutritional value of eating organic compared to conventionally grown products, not to mention that organically grown products are pricey right now. To keep costs low and still live a healthy lifestyle, keep these tips in mind:

• Select a variety of foods from a variety of sources.
• Buy fruits and vegetables in season when possible.
• Read food labels carefully.
• Wash and scrub fresh fruits and vegetables thoroughly under running water.

Happy eating!


Sources:

http://www.mayoclinic.com/health/organic-food/NU00255

http://www.stonyfield.com/healthy-people/health-tips-advice/why-eat-organic

A Healthy Lunch is a Happy Lunch

This week’s post is all about healthy, calorie conscious lunch options! These low-calorie, flavorful options are sure to satisfy your hunger and leave you feeling full throughout the day. The recipes are quick and easy too!

Burritos are always tasty, but not always low in fat and calories. The Spicy Bean and Guacamole Burrito is a good way to get you burrito fix and not ruin your diet! Add some grapes on the side for a sweet healthy dessert.

Ingredients: ½ cup canned low-fat refried beans

¼ cup salsa

3 tablespoons prepared guacamole

1 cup shredded romaine lettuce

2 small whole grain tortillas

1 cup red grapes

This easy recipe is a healthy twist on a classic favorite with the Grilled Cheese with Turkey and Tomato sandwich.

Ingredients: 2 slices whole-grain bread

1 slice cheddar cheese

2 ounces sliced turkey

1 slice tomato

cooking spray

½ cup pea pods

2 tablespoons low fat ranch dressing

The Pizza Burger is a great way to spice up your vegetarian burger!

Ingredients: 1 vegetarian burger

1 whole-grain hamburger bun

2 tablespoons canned pizza sauce

1 slice part-skim mozzarella cheese

2 tablespoons chopped fresh basil

1 small apple

Chili and Chips is a great lunch option! It’s tasty and filling! It’s also a good source of protein!

Ingredients: 1 cup canned turkey or vegetarian chili

1 ½ cups frozen broccoli

3 tablespoons shredded cheddar cheese

¼ cup crushed corn chips

All of these meal options are healthy and under 400 calories! They will fill you up and help you on your dieting journey!

Sources: http://www.fitnessmagazine.com/weight-loss/plans/diets/the-lose-10-pounds-in-30-days-diet-healthy-lunches-under-400-calories/