by lisagraham | June 22, 2010 | In Food, Recipes | Comments Off
Vegetables are perfect for weight loss and good health! They are high in fiber, low in calories, and packed with vitamins. Vegetables help keep you full. They keep your bowels moving. And they ward off diseases, such as heart disease and cancer.
You don’t want to skimp on veggies. But did you ever get to the end of the day and realize you didn’t eat enough vegetables?
by lisagraham | February 17, 2010 | In Food | Comments Off
If you want to lose weight and be healthier, it’s really important to choose quality grains. You have make a conscious effort to look for them. Refined grains (not the good kind) are used for so many products.
Even if something says “wheat” or “multi-grain” it doesn’t necessarily mean it’s made with quality grains. What you want to look for is “whole” grains.
by lisagraham | January 19, 2010 | In Recipes | Comments Off
Who doesn’t love spaghetti! If you don’t love slurping the noodles, you’ve got to love the meatballs…and the cheese. Talk about comfort food. Mmmmm.
It’s a good thing you can replace the white noodles, sugar-laden sauce, and high-fat meatballs with healthier options. And still get that great spaghetti and meatball taste.
First, pick whole grain pasta (my family loves 100% whole wheat Rotini). Check the label to make sure it is actually made from whole grain, not just wheat. Check the fiber content too.
by lisagraham | January 5, 2010 | In Food | Comments Off
Are you as nuts about nuts as I am? I love almonds, peanuts, peanut butter, pecans, and walnuts. The crunch is so very satisfying. They make a fabulous snack or topping for a salad.
However, a one-ounce serving of nuts contains about 200 calories and 13 to 20 grams of fat.
Many dieters assume nuts to be off limits, but that is a wrong assumption. Eating nuts in moderation can actually help with weight loss. The fat, protein and fiber in nuts give feelings of fullness and satiety. Eating nuts may help ward off overeating and feelings of deprivation.
by lisagraham | December 17, 2009 | In Food | Comments Off
Did you know the color in fruit isn’t just there to look nice? The colors represent the many different nutrients in fruits that help fight cancer, ward off heart disease, and slow the aging process. Plus fruit is full of fiber, is naturally sweet, and aids in weight loss.
Fruit is delicious AND nutritious so aim for 2-4 servings of fresh fruit per day. Here are 5 ways to help you get more fruit into your diet: [More]
by lisagraham | November 12, 2009 | In Food | Comments Off
You could say I have a healthy appetite. I’m not one to forget to eat (wish I was). So, I began wondering if there are certain foods that make you feel fuller than others.
From experience, I know eating a bowl of cereal is about as good as a wafer in my stomach. (I think my stomach is turbo charged.) I also know animal protein sticks. So here’s what I found out about foods that’ll fill you up and keep you full.
Fiber: fiber is great for filling you up and slowing your digestion. Try getting high fiber foods every time you eat. Some good options are: apples, berries, oatmeal, popcorn, whole wheat pasta, brown rice, beans, peas, salad, broccoli, corn, and baked potatoes.
by lisagraham | October 8, 2009 | In Food | Comments Off
One of my favorite breakfasts is hot, creamy oatmeal with fresh fruit. It is a delicious comfort food and it’s also full of healthy nutrition.
Oatmeal contains insoluble and soluble fiber, which is helpful for lowering cholesterol and reducing the risk of cancer. The fiber also causes oatmeal to digest slowly so there is no quick spike in your blood sugar. This is great for keeping you full and aiding in weight loss.
Oatmeal is highly nutritious and it has been shown to help fight heart disease and cancer, so eat up!
by lisagraham | August 27, 2009 | In Food | Comments Off
If you’re working on weight loss, you want to make sure you eat lots of fiber every day. Fiber helps fill you up and keeps you feeling fuller longer. It helps move fat through the digestive system so not as much is absorbed. Plus we don’t absorb the calories in fiber.
You should aim for 25-30 grams of fiber each day. If you’re not eating much fiber currently, start adding fiber slowly. Eating too much fiber too fast can cause bloating, gas, and/or constipation. Also drink plenty of water to help the fiber pass through your digestive system.
by lisagraham | July 20, 2009 | In Recipes | Comments Off
Tired of plain old bread? How about adding some variety to your diet with tortillas?
The key with tortillas is to carefully check the nutrition label. They can be loaded with calories! There are great options available though. Look for whole grain, low carb tortillas or wraps. Usually the calorie range will fall between 70-90 calories with 5-9 grams of fiber. They are often quite large too. So you get lots of great taste and nutrition for low calories.
Try switching your bread with tortillas to make some of these tasty sandwiches and wraps:
by lisagraham | July 15, 2009 | In Recipes | Comments Off
Bananas are not usually a fruit I go for. I love berries and apples the best, but occasionally I have a super high craving for a banana.
I noticed that my banana cravings usually hit when I am tired, stressed, or irritable. So I checked out some info on the big, yellow fruit and found out they are great mood food!
Why? The serotonin and norepinephrine in bananas can boost your mood and make you feel better. The vitamin B6 calms you and helps relieve stress. The magnesium helps your body recover from fatigue. (Bananas are even said to help alleviate PMS symptoms and hangovers.)
by lisagraham | July 9, 2009 | In Food | Comments Off
Finding a healthy weight comes down to finding the correct amount of calories your body needs. Eating less than your body needs will cause weight loss. Eating more than your body needs ends up in weight gain.
If the scale is moving up, the unpleasant truth is you’re overeating.