Preparing Low Fat Dinners: Step by Step

By Kelly R. Damato

If you want to develop healthier eating habits, you need to know what to eat. I'll be straightforward. Learning to select the right foods is the easy part. There's a few tips that you can use to prepare simple yet delicious low fat dinners. Because in the end, if what you cook is tasteless, you won't be able to keep your new eating resolutions.

I don't know what ingredients to use in my low fat cooking 

If you are like many others, you may well be totally lost with all the nutrition information that you are bombarded with these days. People talk about organic food, raw food, food with special enzymes, supplements, etc. This can be quite confusing. I wanted to simplify all these complicated notions for you. Let's quickly look at what ingredient you can include in your healthy low fat recipes.

Vegetables 

All vegetables were not created equal. Broccoli is by far one of the most nutritious vegetables you can find. It also is a good option to start learning to cook with bean spouts, cabbage, carrots, cauliflower, celery, cucumber, radish. lettuce, mushrooms, onions, peas, squash, etc. Vegetables should always take half of your plate.

Fruits 

Eat fruits, eat some more, and then some more. Fruits are great as desserts and breakfast. Add some yogurt and oatmeal on top and enjoy. Think about adding more to your healthy low fat recipes. Think about apple, blueberry, grapefruit, orange, peach, pear, raspberry, strawberry, etc.

Meat and Poultry 

Always try to look for lean cuts of meat. Your best choices will always be turkey and chicken.

Dairy Products 

Egg white, skimmed milk, margarine, etc. That's straightforward.

Fish & Seafood 

Fish and seafood are low fat. Most of them provide good fat with omega 3. You can enjoy lobster, salmon, prawns, tuna, crab, etc.

What Should I Aim for when preparing Low Fat Dinners? 

The answer to this question is quite simple: prepare healthy AND tasteful low fat recipes. Who wants to eat boring salads for the rest of her life? Not me. You want to be able to enjoy eating your healthy recipes. To do so, you will need to get yourself some "secret cooking weapons."

Salt 

You may think that this one is obvious. But some people (you maybe one of them) have repeatedly heard that salt was bad for their health. And this is pretty much true. However, studies show that the most important source of salt that we consume comes from processed food. The frozen dinners, the pizzas, the commercial dressings, etc. This means that you can (and should) add some salt to the recipes that you cook yourself. Otherwise, it won`t taste anything.

Chili peppers 

You do not have to be a big fan of spicy food to add chili peppers to your low fat dinners. You may only want to add some at first to get used to it and learn when to use it. Try it out. It can make miracles. If you want an easy recipe, cook some onions and garlic with margarine for a few minutes and then add a tablespoon of honey, a tablespoon of soy sauce, some lemon juice, and chili peppers.

Balsamic Vinegar 

I mentioned in a previous article how one could prepare a delicious salad dressing with balsamic vinegar and olive oil. This is a ridiculously simple salad dressing that you can use on baby spinach or plain lettuce. It also works extremely well with a tomato salad with cheese and parsley.

Know About All The Vitamins That Are In Almond Milk And Which Are Essential For A Healthy Living

By S Prashanth Kumar

Almond Milk (which generally is a milk substitute) has always been a familiar beverage in the Middle East. Since the dry almonds never demand cold temperatures to be fresh, making them last for a very long time, without the concern of experiencing milk get bitter, they can have fresh milk whenever needed. As well as Almond Milk is healthier for everyone then cow milk or scented soy milk.

As being a really simple refreshment to produce, you'll have a yummy shake in a few minutes, just by mixing grounded almonds in the blender with water, make use of vanilla flavor or even dark chocolate flavoring and make sweeter. Don't use sour sweet almonds because if they are mixed with water, they can generate cyanide.

Almond milk could also be bought in grocery shops and are available in dark chocolate or even vanilla flavoring, if you're not preparing your own.

Some of the important things about Almond Milk, is it does not include cholesterol or even lactose. And it is abundant with natural vitamins,

1. Vitamin A is necessary for upkeep of normal growth of skin and visible acuity. Furthermore, it is associated with typical development and growth.

2. Vitamin B, is actually necessary for regular digestion of sugars, and enables muscular tissues, And other vitamins within the vitamin B complex.

3. Vitamin E facilitates the blood tissue and cells, lowers the risk for cancers, Heart disease and cataracts.

4. Proteins for healthy muscle growth, copper, magnesium, also it is utilized as a dietary fiber. Abundant in Arginine and lower in Lysine assists to reduce the chance of coronary illnesses.

The outcome through drinking Almond Milk every day is a softer skin; it helps heal dry scratchy skin and help keep your hair gleaming and less greasy.

Next time if the kids request a cool drink or perhaps a soda, make them a glass of Almond milk, knowing that you're giving them something to consume that's healthier for their growing bodies instead of products that have carbohydrates as well as caffeine that young children don't really be having to consume.

Losing Weight Without Eating Salads

By Jonathan Octavius Bell

One thing that really annoys me is that people who try to be healthy claim they can't because they 'hate the taste of salads'. I want to make one thing clear, and that's that being healthy isn't about eating salads all day. In fact it's very possible to never touch a salad, yet still eat the foods that are both nutritious and tasty too.

I think one definite way of getting people healthier is to stop offering them unrealistic diet schemes, such as constantly eating salads/vegetables and white meats all the time. It's far better to give them a diet that's admittedly less effective, but will be better in the long run because they're much more likely to follow it.

This is why I think soy protein bars are so effective in helping people to lose weight, because they only contain 200-300 calories and yet are delicious and healthy. When someone has been snacking on crisps and chocolate bars for twenty years throwing them an apple isn't going to cut it. What you have to do is give them a food which is a median between the two extremes of healthy and unhealthy.

For a start increasing metabolism is very important and soy protein bars help to increase it because it's full of slow releasing carbohydrates. You don't get a quick sugar rush followed by a sugar low; you in fact get slow releasing energy. This helps you to stay fuller for longer which is what you must be in to lose weight. Most people starve themselves, which only places their body in a type of biological power saving mode where it uses the least energy possible.

Can Anyone Afford to Eat Green?

By Phil Smulian

"Eating green" twenty years ago would have been an empty phrase. "How does one eat the colour green?" we might have asked. But the advent of the organic food industry at the beginning of the century, and its subsequent rise to the shelves of almost every commercial supermarket on the planet is no joke. Never before have supermarket customers, and food buyers in general, spent so much time investigating how their food made its way to their plates. And never before have grocers spent so much time, effort and money convincing customers of their food's purity.

Supermarkets advertise their food as having been grown by loving and friendly local farmers; and that they have been nurtured without harmful insecticides or genetic fiddling. Daily, we are persuaded that the choice cut of beef we are busy preparing has been cut from a cow that had a very happy life in a green and open pasture. That the chicken egg you're frying for breakfast was definitely not from a battery hen tricked into staying awake for days on end in brightly lit factories, so that more eggs will be laid.

At the beginning of the organic trend, some supermarkets foolishly imported choice produce from neighbouring states. But being the alert and investigative consumers that we are, we soon picked up on the fact that this led to food with a very high carbon footprint. If you haven't heard of this notion before, it's time you took notice. Let's look at two farms, both of which sell produce to Cape Town. The one farm is in Hermanus and the other in Upington. The produce from Hermanus has a smaller carbon footprint than that from Upington because it is closer and fewer carbons are emitted during delivery. In addition, the extra distance means that the produce from Upington will burn a bigger hole in your wallet.

Cynicism aside, the truth is that in some regards organic food is more expensive than conventional produce, but in other areas it isn't. It all depends on where you shop and what you want to buy. If you want to buy Woolworths' long-stalked broccoli flown all the way from Botswana (high carbon footprint alert!) then you're going to pay more. On the other hand, there will always be cheap inorganic food available, because some people don't care or can't afford to care about their neighbour's well-being, let alone some chicken's well-being.

Nevertheless, it's important to support your local farmers. We are slowly approaching a post-global age (travel is becoming more and more expensive and communities are becoming increasingly self-subsistent), which means it's better to fork out that extra R2 for a bag of spinach from your community. Most supermarkets or grocers should be able to answer questions about where the food has come from. In Cape Town, you can even join the Ethical Co-op, where every week a group of organic farmers stop off at a predetermined meeting point (you can subscribe to their mailing list) and sell their produce; a worthy effort in a city so far away from most agricultural lands.

Most people should be able to afford eating green. Not only is it ethically and ecologically a better choice, but it's far healthier. Your food will contain fewer preservatives and additives than normal, which, if you're someone who's allergic to sulphur, along with a host of other irritants, is a blessing.

Vita Coco Coconut Water - Reasons Why It's So Good for You

By Imbro Dirka

Let's get into the reasons why drinking coconut water is good for our organisms.

It contains lauric acid which the human body uses to produce monolaurin, that helps our immune system fight the various diseases.

It has the same electrolyte balance level as our blood, therefore it is sometimes used as a intravenous fluid in extreme situations when it comes to saving lives.

It is full of potassium, the substance that our body needs after moderate workout. One liter of it contains almost 3 grams of potassium, while energy drinks have only about 1 gram.

Furthermore, it helps with body re-hydration, blood circulation, detoxification and the transfer of oxygen and nutrients into cells. It helps with stomach problems, kidney and urethral stones problems and regulates your digestion. It also helps smoothing the skin and gets your nails and hair stronger. Doctors suggest drinking coconut water for reducing heart problems and risk of cancer.

Coconut water also have the following benefits for your health:

Helps the transfer of nutrients and oxygen to the cells; helps blood circulation; helps weight loss; raise your metabolism and immune system; cools your body; smooths your skin, helps your hair and nails; replenish your body's fluids after exercising; re-hydrate your body; regulates digestive tract; ease your stomach; detoxify your body; balance body pH; helps with the problems with kidney and urethral stones; helps with the diabetes control; helps fight with viruses such as flu, herpes or AIDS; helps fight the bladder and urinary infections; reduce cancer risk; helps your heart health; good for muscle performance; reduces stress effects

Pregnant women can drink coconut water too, due to its high nutritional quality: high levels of lauric acid, the substance that our body uses to make monolaurin, a disease-fighting fatty acid derivative. Lauric acid has anti-fungal, anti-bacterial and anti-viral properties that protect the body against various infections and keeps your immune system tough.

It is fat-free water low in food energy - less that 17 calories per 100 grams! And best of all, no sugar added!

Losing Weight With Meal Replacement Bars

By Jonathan Octavius Bell

A lot of people think that losing weight is simply switching to salads and fruits, and walking to places instead of driving. This couldn't be further from the truth...

When people say to me that salads and exercise are the only way to lose way I get really infuriated, because I feel that making those kinds of statements puts people of trying to lose weight entirely. If someone wants to lose weight than they can do so without having lettuce every day, it's simply a matter of technique.

One of the main reasons why people profess to being overweight is that they say that they have a slow metabolism. I personally believe that this may be very true in a lot of cases, but whether it is or it isn't is irrelevant to me. Why go out and exercise when you can burn calories by doing nothing but raising your metabolism.

Raising your metabolism is so much easier than people think, and it's simply about tricking the body into feeling full all the time. As soon as your body starts to feel hungry, then it gets worried its food supply may stop soon and it goes into a biology power saving body. The amount of calories it burns is much reduced meaning that when you do eat again you put on much more weight than before.

Losing weight with meal replacement bars is as simple as spreading out your food intake into multiple smaller meals, five is a good number. Drinking water before you eat your small meal helps by absorbing the food and slowing digestion time. This keeps your stomach feeling fuller for longer and keeps you from snacking as well as maintaining your metabolism, if not raising it!

Sweet Tips for Reduced Sugar Baking

By Marlene Koch

As we move into the fall season, we all start to get into the baking mood. I wanted to share my experiences with baking with less sugar and sugar substitutes. My goal is to give you healthy options that still taste great.

Sugar - More than a Sweet Taste

When teaching healthy cooking classes, I tell my students they must consider all of the qualities a particular ingredient brings to a recipe before making a substitution or eliminating it. This is especially true when it comes to sugar and baking because sugar lends a lot more that just its sweet taste to recipes. Sugar and other natural sweeteners like honey, molasses, syrups and even fruit juices can also contribute texture, structure, volume, color, moistness and tenderness to baked goods, while most sugar substitutes do not.

Sweet 'n Easy

In recipes where sugar's primary role is simply to sweeten, such as a cheesecake or mousse, swapping out most, or even all of the sugar, with a sugar substitute is not usually a problem. Be sure, however, to read the product instructions to make sure that the amount of sugar substitute you use is equal to the amount of sweetness provided by the sugar called for in the recipe as this amount is not always a cup for cup measure.

Kitchen Chemistry

In cakes, cookies and quick breads however, reducing sugar without reducing quality takes a bit more thought. The great news is that while each recipe and sugar substitute is different, over the years I have found that with some modifications - a little bit of kitchen chemistry, if you will - low sugar baked goods look and taste just as delicious as their full sugar counterparts. Enjoy my Better-For-You Chocolate Chip Cookies, or use the tips below to create your own reduced sugar goodies.

Reduced Sugar Baking Tips

Minimize the use of sugary ingredients like sugar, sweetened condensed milk, candies and jams, or swap them out for reduced sugar or sugar-free version.

When selecting a sugar substitute be sure it is heat stable. Sucralose (Splenda), acesulfame-K (Diabetisweet) and stevia (Stevita, Truvia) can withstand baking temperatures. Aspartame (Equal) cannot.

For muffins and cakes, a bit of extra leavening may be required. A good rule of thumb is to add either 1/2 teaspoon of baking soda or 1/4 teaspoon baking soda and an extra 1/2 teaspoon baking powder for each cup of sugar replaced.

Using a small amount of brown sugar or adding just a teaspoon or two of molasses will help keep the traditional color and moistness of cakes or cookies.

To adjust for less batter (as you will have when you eliminate the bulk of sugar), use a smaller cake or bread pan and expect a smaller yield of muffins or cookies.

To ensure drop cookies flatten, flatten them before baking with the bottom of glass or spatula. For the crispiest cookies substitute out only one-half the usual sugar.

A bit more spice and flavorings like cinnamon and vanilla boost the flavor of reduced sugar baked goods.

Low-sugar baked goods will bake more quickly. Check cakes 7 to 10 minutes sooner than usual, muffins and quick breads up to 5 minutes, and cookies 3 to 5 minutes.

Wrap leftover healthy reduced-sugar baked goods tightly with plastic wrap or foil and eat within 1 to 2 days as they may spoil quicker. Muffins, cakes and quick breads freeze well.

How to Choose the Right Diet Meal Plan and Health Food

By Y Rossen

Nowadays, a lot of people are starting to realize the important of maintaining the right weight and staying healthy. With a stressful lifestyle and a lot of pollutants all around us, it is important that we know how we will be able to eat right and keep ourselves healthy.

If you are looking for a single meal plan that will definitely work wonders for you and your family, then you will never be able to find what you are looking for. There is no single diet meal plan that will be effective for everyone. There are several factors to consider in choosing or creating a plan that will effectively help you lose weight.

The first thing you need to consider is your current weight and ideal weight. This will greatly determine what food plan would be most suitable for you. You should also set a time frame as to how long you are planning to attain your ideal weight. If you have lots to lose and would like to accomplish this in a few weeks time, then you should prepare yourself for a low-calorie meal plan and rigorous exercise. If you wish to take things slow, however, say take a few months to reach your desired weight, then you can look for a diet meal plan which has 2000 calories and then reduce your calorie intake gradually along the way.

While it is true that there is no single diet meal plan for everyone, here are some important pointers that can help you create your own meal plan:

- Include a hefty serving of fruits and vegetables in your diet.

- Drink lots of water.

- Plan ahead. Make sure that you have enough grocery supplies to help you consume healthy foods for the entire day

- When in doubt, follow the food pyramid.

- Learn how to count calories.

You can consult a nutritionist or be creative and look for recommended health food plans online. Start with suggested plans, and then replace or substitute items along the way, as long as you stay within your calorie intake requirement.

What You Must Know About Pure Protein Bars

By Jonathan Octavius Bell

I think that the main thing people tend to overlook about pure protein bars are their uses for losing weight.

People assume that since it contains protein it must be for massive bodybuilders who eat about twenty per day. This couldn't be further from the truth, and although plenty of bodybuilders do eat these types of bar it doesn't mean they don't have plenty of other uses.

Dietitians recommend that we eat five small meals a day to increase our metabolism and reduce the chances of us snacking. They also recommend that snacks such as crisps and chocolate bars be seen more as weekly treats than everyday items.

This is where most people are completely put off the thought of dieting because they don't want to be eating boring salads all day. But there is another way!

Eating foods such as pure protein bars mean that you can eat great tasting bars which have chocolate or toffee flavors - but without taking the calorie payload. They still have a decent amount of calories to keep you full, around 200-300 (as opposed to 500 for a regular chocolate bar). But you also have to remember that these aren't the empty calories of chocolate, but are full if nutritious vitamins and minerals.

The last and final thing I'll note about eating pure protein bars is that you have to understand that losing weight is about losing it in a comfortable manner that suits you. Feeling full is very important to losing weight, as soon as you start to get hungry your metabolism goes down and you're likely to snack. This is why foods that give sugar highs and lows are really bad if you're trying to lose weight. You should be aiming more for foods that keep you fuller for longer, meaning you're far more comfortable in losing weight. This is what these bars can help you do!

Soy Protein Supplements

By Jonathan Octavius Bell

Soy protein supplements are really great for both staying healthy and getting in shape, because they provide essential proteins as well as nutrients.

The health benefits of soy have long been known, but it's only been quite recently that they've been tapped away from the health foods market and pushed a little more towards the supplements market. This transition however is completely understandable because their numerous health benefits can help those who are trying to achieve the perfect body as well as perfect health. To start with they're highly nutritious with lots of vitamins and nutrients, but this wouldn't necessarily contribute to the perfect body - unless they were high in proteins. As you'd expect not only are they high in proteins, but more specifically they're high in essential amino acids.

Essential amino acids are vital to the body for growth and repair but cannot themselves be synthesized internally - instead they must be gained from an outside source. When you're growing muscle you need to not only have lots of protein, you need a variety of proteins as well as lots of energy to build it. This is why soy protein supplements are so highly sought after, because they contain a unique mix of proteins as well as usually being mixed with energy containing powders.

So for example you could buy soy protein powder, which you'd mix with milk to create a milkshake with. They come in a variety of different flavors with the usual being chocolate, vanilla and strawberry - and part of the reason there are these flavors isn't just so they taste great it's so they have a decent amount of calories which helps to build the muscle with the protein contained in the soy.

Keeping the Faith - Or Flavor, My Little Calorie Quashers! Keeping Low Fat Food Flavorful!

By Julie Wilber

And I mean little, because we're all getting there! Here's to kicking it up a notch low fat (WW) style! (I will give a little explanation where I feel it is necessary!) ALL ZERO, I MEAN 0 POINT ADDITIONS IF YOU ARE A WEIGHT WATCHER!

Frank's Red Hot - This is not for the heat, but for the flavor! You know that commercial where the little old woman says, "I put that *@$# on everything!"? Here is a for instance: If you are making something that seems a little bland and you don't really know what it needs, try a DROP (and I mean DROP) of Red Hot, it somehow brings the flavor up on all different sorts of things! Now you can experiment with more drops, but let it cook a bit first! Good for liquids and sauces! (This stuff is not just for making Mexican and spicy dishes, it will work in a white sauce that just needs a little flavor boost!)

Crushed Red Pepper - see above - but for things that are not as "liquid" In this medium we are going for a DASH!

Garlic Powder - not garlic salt...need I say more?

Onion Powder - ditto my darlings!

Italian Seasoning and/or Basil, Oregano, Parsley - Great to put on skinless boneless chicken or any other type of meat, to bake up with a good Italian flavor

Grill Seasoning - same principle as above, different flavor!

Lemon juice - great on baked or broiled fish - with some buttery spray for the great taste and no extra points!

Different vinegar flavors - apple cider, red wine, white wine, balsamic and plain old white! Vinegar helps tenderize meat!

Rosemary - great Italian flavor, try a little in your veggie lasagna to give it a more authentic flavor!

Cumin - anytime you want that Mexican flavor - Cumin is your friend! Throw a little in your eggbeaters for a little Southwest Breakfast!

Paprika - gives things a little smoky flavor (very mild you can use it just for color, if you baking chicken or fish and it just looks too white and unappetizing!)

Have fun and don't be afraid to experiment a little! Like Real Estate, but instead of location, location, location we are looking for flavor, flavor, flavor!!

A Few Healthy Egg Breakfasts To Try

By Adriana N.

Recent studies have found that adding at least one egg to your breakfast can more satisfying than eating something like a bagel with the same amount of calories. This allows you to feel fuller and no need to snack before lunch. Even those watching their cholesterol can benefit from the high protein and moderate fat in eating a daily egg. Here are a few simple easy yet tasty healthy recipes for breakfasts.

A quick breakfast taco is easy and fast to make. All you need is a corn tortilla, a tablespoon of salsa, some reduced-fat cheddar cheese, and an egg. While you scramble your egg, place the cheese and salsa on the tortilla and heat in the microwave for about thirty seconds. When the egg is done, just place in the tortilla and eat as you would your favorite taco for a filling and satisfying healthy breakfast.

A spinach and tomato omelet is a colorful and flavorful treat that provides the protein of eggs and vegetables. All you need are some halved cherry tomatoes, a sliced scallion, some baby spinach, and an egg. In a nonstick skillet, cook tomatoes and scallions until softened and then place the spinach on top and cover for about thirty seconds. Uncover and stir up your vegetable and then add your egg and continue to cook, stirring constantly. When done, sprinkle a bit of cheese over top, cover until cheese is melted, fold the omelet over, and enjoy.

If you are a burrito lover, a quick scrambled egg burrito would be the perfect start to your day. All you need is a whole-wheat flour tortilla, an egg, some green chilies, some low-fat cheddar cheese, reduced-fat sour cream, and your favorite salsa with black beans. Scramble the egg and chilies together until they are nice and fluffy. Then place the eggs inside the tortilla and add some cheese, you can either add the salsa and sour cream onto the burrito or dip the burrito into them.

Even if you really need to watch your cholesterol, an egg sandwich is still possible. Using egg whites, turkey bacon, some tomatoes, and nonfat cheddar cheese, you can have a delicious sandwich in no time. Just place the cooked egg whites on whole-grain bread and top with cheese, tomatoes, and your turkey bacon for a satisfying start to your day.

If you prefer muffins to bread, you can use a whole-grain English muffin instead. In this version, you can replace the turkey bacon with some spinach. Toast the muffin and place your spinach on first, then add a slice of cheese and place in microwave a few seconds until the cheese is melted. Then add your egg and a slice of tomato and enjoy your breakfast.

A frittata Italiana is another perfect healthy egg white recipe that is colorful and full of flavor. You'll need two egg whites, nonfat soft cream cheese, sun-dried tomatoes, and fresh basil. Combine the egg whites and cream cheese and add to a hot skillet. When it begins to set, add the tomatoes and basil leaves. Cover for about two minutes until done. Then slide off and cut into wedges and serve with some whole-grain toast.

Protein-rich breakfasts are always the perfect way to start your day, and one egg is enough to do that. These healthy recipes will allow you to have a satisfying breakfast that keeps you full until lunch. There are many easy recipes that you can create yourself with just an egg and a handful of vegetables that you love to start your day off or even have for lunch and dinner.

Weight Loss Protein Shake

By Jonathan Octavius Bell

People often try fad diets in an attempt to lose weight and rarely do I see something illogical work. Drinking copious amounts of green tea for their antioxidants or only eating this or that isn't an effective method at losing weight - or a healthy way either.

The best methods of losing weight are the ones that don't differ too much from your daily routine, but still mean your overall calorie intake is lower. An example of an extreme diet would be if someone switched from eating junk food all day to eating salads for every meal. No doubt that they'd lose weight, but they're also very unlikely to stick to their change. If they've allowed themselves to get into a state of being overweight then perhaps an honest inference would be that they don't have particularly good self control.

Therefore it isn't logical to think they could stick to a diet consisting of only the things they hated. A much better and realistic solution would be for them to slowly make alterations in their diet that affected their calories but not their appetite.

I really think that a weight loss protein shake is one of the best drinks to use, because it's a switch from perhaps a 500 calorie chocolate bar to a 300 calorie chocolate protein shake. This means it's both tasty and filling - is it as good as a real chocolate bar? Of course not, but the difference between the chocolate bar and the protein shake is tiny compared to the difference between the salad and the chocolate bar.

Moreover they're far less likely to break their diet and go back to their old ways, and from here you can gradually implement more and more slight alterations. It's the little changes that create the big changes, and you go from the near-impossible to the realistic when you make these types of decisions.

Low Calorie Smoothies To Help You Lose Weight, Easy To Make And Delicious

By Alison Graham

If you are trying to lose weight, then one of the main things to watch out for is snacking. Everyone likes to have a delicious snack from time to time; however, most snacks are fully of sugar and empty calories. Even fat-free snacks are not healthy for you in excess. An alternative to unhealthy sugary snacks is making low calorie smoothies at home. All you really need is a blender or smoothie maker, fruit, yogurt, ice, and a bit of honey.

Low calorie smoothies can often be made using frozen fresh fruit. Smoothies of this nature are quite easy to make. You would first of all want to buy some of your favorite fruit-apples, bananas, strawberries, watermelon, peaches, plums- pretty much any fruit will do. You then need to cut the fruit into pieces about the size of an ice cube and freeze it ready for use. Freezing fruit beforehand makes it even quicker to whizz up a low calorie snack when you feel hungry.

Another important ingredient in low fat low calorie smoothies is plain low fat yogurt. This is yogurt that does not have any additional flavoring or sugar-check the ingredient list on the yogurt container to ensure that there are no added ingredients. This can be stored in your refrigerator or even frozen instead of the fruit.

The fruit and yogurt are then blended together. Many people add sugar to such a smoothie, but this is something that you should seriously consider avoiding. Most fruits are quite sweet on their own and you do not need much more sweetener added. If you do want to add sweetener, then often a bit of honey is a good option. Sugar and low or no fat sugar substitutes and sweeteners should be avoided; most are not good for your health.

Smoothies can be part of your healthy eating plan even if you are at your healthy weight and are not trying to diet. Homemade smoothies are not only delicious they are also much healthier than commercial snacks and ice creams. In this case, you can substitute the low fat plain yogurt with regular plain yogurt. You will still want to avoid adding too much unnecessary sweetener.

While the idea of a vegetable smoothie may sound gross, an avocado smoothie can actually be quite delicious. Avocado is actually technically a fruit; while it is not as sweet as most other fruits it can be turned into a delicious smoothie using a good recipe. Avocados are also full of important vitamins and minerals that are very good for your health.

You can make a smoothie using only one fruit, or you can experiment in combining two or more different fruits together to create new smoothie flavors. You will find that these low calorie smoothies are not only fun to make but will also help to boost your health. Drinking smoothies is an enjoyable way of making sure you get enough fruits in your diet. Since fruits and vegetables should actually make up around 60% of a person's diet, you should feel free to indulge in these healthy snacks on a regular basis.

Healthy Thanksgiving Ideas

by Cindy Hamilton

Thanksgiving Day can be a nightmare for those trying to lose or maintain a healthy weight. With everything from mashed potatoes to macaroni and cheese to pumpkin pie all around, the average American consumes over 2,000 calories in this single meal.

But, it is possible to enjoy a Thanksgiving Feast without the guilt. Try these tips:

Whether your Thanksgiving meal is at noon or at night, always eat a healthy meal in the morning to avoid overeating later in the day. Try a bowl of oatmeal with raisins or an egg white omelet with veggies. Arriving at your Thanksgiving meal with an empty stomach will only lead to overeating and guilt.

Workout before going to Thanksgiving dinner or if Thanksgiving is at your house, put the turkey in the oven and then jump on the treadmill or put on a workout DVD. Exercise will improve your mood and help you make better eating choices later in the day. Also, if the weather permits, take a family walk AFTER dinner as well.

If Thanksgiving is at your home, try for healthier menu options such as removing the skin from your turkey, substitute regular butter and cheese for the low-fat versions, use egg whites instead of whole eggs or try low-fat plain yogurt instead of sour cream. Also, remember to offer several healthier side dishes such as steamed veggies or a green salad.

If Thanksgiving dinner is not at your home, offer to bring a side that you know will go well with your diet. 

That way you will know that there will be at least one item on the menu that you can eat. Offer to bring a veggie tray, steamed carrots or a big green salad.

Drink plenty of water to stay hydrated and keep your stomach full. Avoid caffeine and alcohol that can dehydrate you and cause you to overeat.

Remember portion sizes. A serving of turkey should be no larger than the palm of your hand. Opt for a small spoonful of high-calorie foods such as candied yams or cranberry sauce and pile your plate high with foods like fresh fruits and vegetables. When it comes to dessert, only enjoy one small helping of your favorite or opt for fresh fruit instead.

Remember, food does not need to be the main focus of your Thanksgiving. Thanksgiving is about enjoying friends and family and being thankful for all the many blessings throughout the year.

Soy Weight Loss

By Jonathan Octavius Bell

Soy weight loss isn't talked about as much as it should be which is very surprising to me because it encompasses everything a good weight loss product should. To start with it's both very healthy and very low calorie - but then a lot of things are in this category. What makes it special is that it can be added to things that make it delicious as well as low calorie and healthy.

If you're looking for something good for you, then you can stop at lettuce - but if you want something that's delicious and good for you you're generally going to have to search a little harder. Most foods that are good for you are also terrible to eat, but when you are talking about soy chocolate bars or soy chocolate protein shakes then you're talking a different ball game.

Most people don't lose weight for the simple reason that it's easier to eat wrong than it is to eat right. Let's face it, chocolate bar and pizzas are no match for salads and vegetables - and so if you're set a diet which is all of the second category then you're almost certainly going to fail it. We all know what's good for us; it's the implementation of that knowledge which is the difficult part.

This is why I think soy weight loss is very important, because soya based products are on the whole very tasty. Is a soy fudge bar going to taste as good as regular fudge, the answer is of course it isn't. But the difference in taste between those two, and then regular fudge and a plate of lettuce is much smaller. Meaning people are far less likely to crash out on their diet, and long term diet solutions is what allows long term weight reduction.

Healthy Food IS an Option at Restaurants!

By Priyanka Naik

Ever since I was a child, my family and I have been fans of eating out. My parents like to diversify their weeknight meals by changing up the type of food we eat- it's not always Indian! So I'm used to eating out a lot, and I think that's trained me to make healthier decisions. I really don't agree with nutritionists that come on let's say The Today Show and tell you how to order food when your out. Here's why:

1. They ALWAYS suggest a meaty dish- such as grilled chicken or turkey or something to that nature. That is NOT very helpful to an on-the-go vegetarian. 

2. They almost ALWAYS suggest ordering steamed vegetables- EW who EATS steamed vegetables! No offense, that's nasty and whoever is "cooking" steamed vegetables clearly does not know how to cook very well. 

3. They almost NEVER suggest altering orders that are on the menu. Majority of restaurants are usually happy to accommodate vegetarians and healthy eaters- trust me i do at even NYC diners!

Eating out isn't always fancy- especially when you're a student living on a budget. SO that usually means frequenting chain restaurants or settling on a place that all your friends agree upon. Don't worry there are STILL healthy vegetarian options available for these situations and that is exactly what I'm going to discuss.

Last night my parents went to CPK- California Pizza Kitchen and I am a BIG fan of this restaurant. Ok, aside from the horrible service and random objects in your food (happened to my friend), CPK offers a GREAT variety for vegetarians- and they're all generally healthy! My favorite is the Tostada Pizza, which objectively looks VERY unhealthy. But I'm gonna show you how it can be turned into a healthy and scrumptious pie! OK this is what the menu says:

Southwestern black beans, Cheddar and Monterrey Jack cheeses topped with chilled shredded lettuce, and crispy tortilla strips with our homemade herb ranch dressing. Served with a side of homemade roasted tomato salsa. Also available with grilled lime chicken or grilled steak.

So basically how I order is by saying:

-light on the cheese 

-ranch dressing on the side 

-no tortilla strips

That way I can manage how much dressing to put, which you don't really need a lot of, just a few drops and you still have the strong cheddar flavor, without the excessive amount or fat and calories! Also, the tortilla strips are yummy, but unnecessary (I think at least) because 1 tortilla CHIP not a strip has 1 gram of fat, and frankly the pizza taste awesome to me without it!

For a whole pie BEFORE the healthy adjustments its about 27 grams of Saturated Fat and 1438 calories. With the no dressing, no chips and light cheese, the calories are bound to be cut in half because the majority of the fat comes from the dressing to begin with! So keep eating out, just remember my healthy tips and tricks! Oh also, if they give you attitude about adjusting the order, you should make them WELL aware that you're entitled to get it cooked the way you want it, and your paying for it:)

The Best Side Dishes to Serve With Steak

By Jennifer Quilter

The best side dishes to serve with steak are ones that are simple, nutritious, low calorie, and still full of flavor. You want something great because you're obviously trying to make a great tasting meal, but you also want it to work well with a steak, be full of flavor, and not be too complicated. These simple side dish ideas are all vegetables that can be steamed because steaming makes for a low calorie item (no added oils for cooking) and gives you a light, crisp, summer flavor that you don't get with most other methods.

Steamed asparagus always goes over well, no matter how you serve it. You can have it plain, with some salt and butter, or steam with some slices of garlic, or for something a bit fancier, pour a hollandaise sauce over it.

If you've hated brussels sprouts in the past, it's probably because you've had ones that are overcooked. Steamed brussels sprouts should be light and have a great nutty flavor, that goes well simply with a steak. Consider dipping them in melted butter if you're looking for something more.

Green beans are a great choice. Again this could be done plain, steamed with some garlic, or mixed with some toasted almond slivers and thyme, or tossed with salsa. Any of these choices will give you very different tastes.

Steamed peppers, either in strips or diced, is great with a steak. For a shock of flavor, you can mix this up with some steamed corn, and possibly some edamame. This has a bit of a southwest flavor, and can be done alone, or with a little bit of butter, salt, and pepper, for a great simple side.

No matter what way you go here, you're going to end up with a different flavor and suddenly your simple steak will be a southwestern meal, a comfort food, or something light, crisp, and summer feeling. All of this with little work, and few calories.

Carbonated Water FAQs and Guide to Get You Started

By Steve Rinn

It is time you learn more about Carbonated Water also known as sparkling water or Sodastream machine that actually makes carbonated water with all the flavors you want. This is the latest trends about beverages with its main objective to lower your costs on beverages and to help save the environment thanks to all the plastic bottles which with this system you do not throw away and rather re use again and again for more than 3 years.

Carbonated Water is a made in an Sodastream machine that implants CO2 in normal water making it sparkling, at the same time you can use different flavors which you can mix and later make your own flavored sparkling water to drink. The kit when you buy includes a carbonator which implants CO2 in water, the machine, some basic flavors which you later should buy more and two 1litres plastic bottles for storage. This bottles are usable for over 3 years this way you will not throw away plastic bottles every time you drink the beverage and save environment.

Why you save cash with this system? Because with one carbonator and usually 3 bottles of flavors you can make 60 lires of flavored sparkling water which saves you a lot of cash, imagine buying 60 litres of soda it will cost you more than 50$ but with this system you spend not more than 10$ for it.

Some people were asking if this system is healthy. A lot of researches have been done before this system came on the market which lead to positive results. There were speculations that carbonated water weakens your bones but some researches saw that if you drink carbonated water for over 2 months nothing will affect you, instead it will only improve your health!

With carbonated water flavors you can make your own sparkling water flavored and with mixing you can make some very unique tastes. One of the most popular ones are the,Candy Apple - green apple & cinnamon syrup, Caramel Cream- caramel & vanilla syrup, Cherry Blaster - cherry & black cherry syrup, Cherry Cola - cherry & cola syrup, Cherries & Cream - cherry & vanilla syrup and others.

I hope that helps you out finding your questions, remember your best machine is Sodastream for this purpose which is very cheap to buy and later on enjoy for years.

Budget Healthy Recipes: 5 More Nutritious Meals That Won't Break The Bank!

By David J. Jefferson

Still looking for a few great budget healthy recipes? Here are some tasty, health, cost-effective, and totally simple meals you can prepare!

1. Easy Lemon Chicken

Lemon chicken is a great budget healthy recipe that even a beginner cook can make with ease. Start with boneless, skinless chicken breasts, a cut you can get for 3-4 dollars per pound if you go to a discount store. In a hot, nonstick pan, cook the breasts until golden brown on both sides, and then add 2-3 tablespoons of fresh lemon juice along with a cup or so of chicken stock. Simmer the breasts in the liquid until they are cooked through, and season with salt and pepper.

2. Apple Spice Oatmeal

Oatmeal is something that tends to be a bit bland and boring, but you can really spice and sweeten it up with a few cheap, basic ingredients! Start by boiling one and half parts water for one part oatmeal, and add the oats when the water is at a rolling boil. At the same time, add small, thin bits of apple. Once the oats are done, add brown sugar, cinnamon, and nutmeg until the dish tastes just like you like.

3. Cranberry Tuna Salad

Tuna also has a reputation as a food that's "just okay" but never great. Dispel that myth with this great budget healthy recipe! Start with a can of chunk light or albacore tuna, drained of the extra water. To the tuna, add 2 tablespoons of light mayonnaise, a pinch of salt, a handful of cranberries, and 2 tablespoons of brown sugar. Mix the lot together, and you've got a delicious tuna salad!

4. Lean Minestrone

Most minestrones are made with Italian sausage or other fatty meats, but we're going with a budget healthy recipe that uses ground turkey. Start by browning the turkey in a skillet with a bit of salt and pepper. Once it's done, place the turkey in a slow-cooker with all the veggies you like. Pour in 3-4 cups of chicken broth, add dried oregano and basil, and cook on low or about 6 hours. Finish by adding your favorite small pasta like bowties or shells during the last 30 minute so of cooking, and serve with grated parmesan cheese!

5. Sugar-Free Parfaits

Parfaits are a fantastic dessert or breakfast item, but they usually contain tons of sugar! For a healthier, no-sugar-added version, buy some plain, low-fat yogurt and sweeten it up with some splenda and vanilla extract. Also, make some delicious and syrupy fruit by cooking slices strawberries and blueberries on low with some splenda, as well. Cool the fruit in the fridge, and then layer it with the sweetened yogurt and some low-fat granola.