food

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We teamed up with our friends at Center Your Health to provide you with 55 tips for eating out! Americans consume 1/3 of their calories away from home!

Nutrition Tips:

1. Before you head out, check out the restaurant’s menu online. This way you are not rushed to make a hasty decision.

2. All-You-Can-Eat places are going to hurt your stomach, body, and your wallet!

3. Make reservations! This will reduce your wait time for when you arrive which will

eliminate hunger time or the window of opportunity for drinks at the bar.

4. Let go of the need to “save your calories.” Sticking with your daily balanced eating routine will help control your appetite.

5. Be the last to sit at the table. Might sound strange, but go to the bathroom and wash your hands. Less time at the table with the bread and butter in-sight will leave a smaller window of opportunity to munch on them.

6. Appetizers don’t have to only come from the first page. Look at the whole menu and find a healthy way to start like a fresh salad or a side item.

7. Beware of fried or breaded foods. They are dangerously unhealthy. 

8. Go easy on condiments, sauces, and dressings.

9. Avocado is healthy for you and high in good quality fat. Enjoy it on salads or in guacamole and as with anything, don’t overdo it.

10. Enjoy salads? Skip the croutons, pasta, creamy dressings, and cheese but add on hard-
boiled eggs, avocado, beans, nuts/seeds, dark leafy greens and an array of crunchy fresh

vegetables.

11. Bulk up your salad with a scoop of quinoa or brown rice, or a palm-sized portion of animal protein.

12. Inquire what the soup of the day is. Bean & pea soups are delicious and packed with fiber and other great nutrients.

13. Keep salad dressings simple. Try a squeeze of lemon or vinegar with a touch of oil. Even a drizzle of maple syrup or truffle oil will bring a whole new life to it!

14. Read labels and question restaurants about their sauces/condiments/dressings. They are the perfect hiding places for MSG and other nasty additives!

15. Pick your side dishes before your entrée. Order as many vegetable options and ask if they could be prepared with butter. It’s a healthier alternative over cheap vegetable or soy oils.

16. Got a need for some crunch? Enjoy fresh crudité rather than chips. Most chips contain harmful oils that are genetically modified.

17. Ask for steamed broccoli and butter on your baked potato rather than getting it loaded with poor quality sour cream and cheese. Even beans and salsa is a great alternative. Eat the skins of the potato, too!

18. Coleslaw when prepared at home can be a refreshing side to your lunch. At restaurants it is usually made with non-organic vegetables and drenched in cheap mayo. Yuck!

19. Find these preparation words: “grilled, baked, steamed, blackened.”

20. Scout out a local farm to table restaurant in your area. This is a perfect way to order almost anything you want on the menu knowing that it’s some of the most nutritious food grown locally and seasonally.

21. Rely more on herbs and spices to flavor your food than sauces or gravies. Herbs are a yummy way to add some health to your meal and spices allow you to enjoy sweet or savory dishes without unhealthy ingredients.

22. Yogurt is a great option on the go for breakfast or as a side at lunch, but most are blended with loads of sugar, defeating their tummy-healthy benefits. Shoot for plain yogurt but add fresh fruit, nuts/seeds and/or honey.

23. Wild, fatty fish like salmon, mackerel and herring are all healthy ways to get in your omega-3s.

24. Have a craving for something salty? Restaurants use poor quality salts that have no nutrients that our bodies need. Order a piece of fish to get in a healthy dose of sea minerals!

25. Eating out is a social event, not a race! Place your fork down in between each bite of food and practice your manners by chewing slowly and completely. This will help you enjoy your food more and eat less.

26. When finished with a meal place your utensils and napkin neatly over the plate so that you won’t continue to eat what’s left over or dip the last few pieces of bread in any extra sauce!

27. Eat slower by putting your fork down in-between bites or eat with your non-dominant hand. For even more of a “slow-down challenge”, eat with chopsticks!

28. Drink a glass of water about 30-minutes before your meal. Often times hunger is a confusion for thirst. Try to avoid drinking anything throughout your meal, but rather chew your food well. This will help aid in digestion. About 15-20 minutes after your meal, it’s fine to drink a glass of water.

29. Start a conversation that will keep you intrigued! You will almost forget you are eating because you will be busy talking, and may eat less.

30. Make your entrée into tomorrow’s lunch. Split it half and bring the other half home.

31. Need something sweet after you eat? Enjoy a fruit bowl, a small scoop of sorbet or even a flavored herbal tea.

32. Share! Those brownies with ice cream on top could be devastating for one person, but a couple extra spoons will limit your portion and will allow all to enjoy.

33. Sharing your food may slow you down and keep you aware of how much you’re

consuming. It’s also a great way to try a few things on the menu!

34. Don’t drink instead of eat. Sure it is okay to enjoy a drink after a long week, but make sure you order your meal before you start to loosen up!

35. Keep your eye on the prize! Talk about your diet. This will leave you responsible for how you eat because you will feel like you can’t preach without practice!

36. Get rid of “I deserve” mentality. You did not just go to a spin class for 2-hours so that you could “deserve” that loaf of bread on the table. You deserve to be healthy, happy and fit…that is an award in and of itself!

37. Ask questions! Don’t feel embarrassed to ask how a food is prepared, if you want something on the side or how big the portion is.

38. Create a rainbow on your plate! Each vibrant color of food from the earth is jam packed with vitamins and nutrients to nourish your body. Order the rainbow!

39. Gravitate towards items: baked, braised, broiled, grilled, poached, roasted, steamed. Menu terms to skip or only enjoy in small quantities are those that contain poor quality fats: batter-fried, pan-fried, buttered, creamed, crispy, breaded.

40. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind. Besides, white bread (which most restaurants serve) are just loaded with sugar and empty nutrition.

41. Love breakfast sandwiches, bagels, pancakes or muffins in the morning? Take a step back and recognize that’s a sugar craving. Feed your body high quality protein like eggs, breakfast sausage or plain yogurt over those sugar-filled carbs.

42. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini. Sometimes you can even skip the cheese and ask for a side of salad dressing on the side for a totally different twist!

43. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with some avocado. Skip the cheese but ask for a side of salsa on the side for even more flavor.

44. Egg-white omelets have a reputation for being healthy, but that’s incorrect. Eggs are a perfect, nutritious food and should be enjoyed in their whole form.

45. Looking to trim your tummy? Take a long stroll or walk after your meals to help digestion and burn calories.

46. Jazz up your sushi by asking for more veggies in your roll. Shiitake mushrooms, avocado, pickled or seasonal vegetables are all great ways to add nutrition.

47. Soda, especially diet soda, is linked to a laundry list of health issues. If you love that bubbly, try seltzer water sweetened with a splash of fresh fruit juice and wedge of lemon or orange!

48. Eating just two slices of deli (or other processed) meat a day increases your risk of diabetes/cancer and heart disease by 50 percent. Inquire about the quality of your meat and opt for organic, minimally processed, grass-fed options. Healthy and happy animals make YOU healthy and happy!

49. Lighten up your plate and enjoy a smaller portion of food, but fill up with laughs and good times with the company you are dining with. You’ll be surprised at how fulfilling that is!

50. Is heartburn, bloating or gas a part of your plans after a meal out? It shouldn’t be. Your body is trying to get your attention that something isn’t working. Honestly ask yourself what could be causing these symptoms and experiment with adding or eliminating certain foods that may be triggering it so you can get on with your life!

51. If you enjoyed a bit too much at a meal, don’t guilt yourself. Ask for a cup of hot herbal tea such a peppermint, chamomile or ginger. All will help aid in digestion and fight the occasional nausea.

52. Chinese food isn’t the only place where MSG lingers. Many sauces and dips contain it. Always ask.

53. Eat your plate’s garnish. At the end of your meal don’t forget to enjoy the few sprigs of parsley left on your plate. It’s high in calcium and will freshen your breath!

54. As soon as you have that “I’m almost full” feeling, ask the waiter to pack up your meal.

55. Eating out is a treat. It’s not the end of the world if you splurge a bit; just try not to overdo it.

Imagine a midterm week with time for studying, working out, AND sleeping. Sounds impossible, right?  There may not seem like there are enough hours in the day, but there are! It’s all about timing. By holding off on your workout until before bed may shine light on better sleep habits, says a new poll by the National Sleep Foundation. The best way to ensure a good night’s sleep may just be a late night sweat – instead of a late night snack. The poll reported that people who exercise regularly before bed snooze way better than those who are not working out before they get some shut- eye. The more you exercise- the better the sleep quality.

As for the people who don’t workout at all, multiple problems in sleep patterns have been noted. Exercise is good for you? What a surprise! 

photo credit: www.saltyrunning.com

photo credit: www.saltyrunning.com

If you are inactive though, something as simple as adding 10 minutes of walking to your day could make all the difference. So tonight — take the long way across campus to your night class it may save your mind and your body from restless hours of sleep it needs.

As college students, time management is crucial. We need more hours to study, to get to the gym to make time for our friends, and in many cases- time to eat. When time is limited, many college students choose to drop by the drive-thru instead of stopping by the salad bar. We’ve all done it. It’s easy, and you get more for your money, right?

We have to keep in mind, as with anything in life, the “easy” choices come with consequences.

photo credit: wisefoodstorage.com

photo credit: wisefoodstorage.com

Federal Health Officials claim that 11 percent of Americans caloric intake is contributed to the fast food industry. In 2006, it was reported to be at 13 percent according to the U.S Center for Disease Controls and Prevention. As a country, we are making healthier choices slightly more often but it still is not enough.The studied compared age groups, and noted that the older participants were, the less the ate fast food. Clearly, college students are at a higher risk than most adults. Late night drinking leads to late night drive-thru’s. Here are some things to consider before stopping for fast food:

Your body will feel lethargic after the meal, you won’t get some of the essential nutrients you need, and your body will be working overtime to digest and store the excess fat, carbohydrates, and sugar.

A cheat meal once in awhile is okay, but don’t make fast food a habit. The damage done to your body over the long term isn’t worth is. Next time, make a smarter opinion. Your workout and body will thank you later.

 

http://health.usnews.com/health-news/news/articles/2013/02/21/fast-food-makes-up-11-percent-of-calories-in-us-diet-cdc

Want to snack without feeling guilty afterward?

www.philsfoodsense.org

         www.philsfoodsense.org

“The NPD Group, an Illinois-based market research firm,recently released a study showing that fresh fruit is America’s top choice for snacking – more so than any other sweet or savory option.”

This is a great statistic! “Snacking” doesn’t have to mean a bunch of potato chips or a late night tub of rocky road. Fruit is not only good for you, but can satisfy your sweet tooth and leave you feeling refreshed and energetic.

Fruit doesn’t have to be enjoyed alone either. Choose an apple, banana, or orange, and pair it with a handful of nuts or a spoonful of peanut butter. You’ll not only enjoy it, but you’ll feel full (and guilt free), which will prevent you from reaching for the chocolate chip cookies later on.

The health benefits of fruit are unlimited. Grapefruit, for example, help many people lose weight due to it’s low-caloric properties, and burst of vitamin C.

On your road to a new and healthy you, don’t cut snacking out of your life. Just remember to choose wisely!

 

Heard of Green Coffee Bean Extract? It’s all over TV, talk shows, and magazines. If you haven’t, here’s the deal:

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These beans encourage weight loss, yet do not have any coffee smells or tastes. Unlike actually coffee beans, these green coffee beans are not roasted. When the beans are left un-roasted, a natural chemical called chlorogenic acid does not decrease. This chemical is supposed to aid in weight loss and decrease your appetite.

As this is still a new phenomenon, research is still being done to weigh out the
cons and pros. Don’t take any statistic at face value without further research. We hope that everything they say is true, but only time will tell. Be careful for now and still engage in healthy eating and exercise!

http://www.shape.com/blogs/weight-loss-coach/what’s-deal-green-coffee-bean-extract

Picture Source: http://greencoffeebeandangers.com/