Listen to your body- food cravings

You make a choice that affects your health every time you’re in the kitchen, at the grocery store, or even at work. Are your decisions as fit as they can be? 
Sometimes you have to look deeper into these cravings. Why does it seem that we are always craving foods that are bad for us? When our bodies crave something, we often seek out foods that satisfy our food cravings to the extreme, whether it be salt, sugar, carbohydrates, or caffeine. Have you ever been told to listen to your body? When it craves a certain food or nutrient, it often points to something real going on in your body that should be addressed. Here are the answers to your questions about food cravings, plus a look at the five foods we crave the most.

Chocolate

According to the Journal of Nutrition, chocolate is the most widely craved food in America. Most people have a taste for chocolate, which helps, but chocolate also contains key ingredients that may be linked to why we crave it so much. For instance, many people seem to crave chocolate when they are stressed or feeling down. Chocolate’s reputation as an aphrodisiac stems from its phenylethylamine content, which regulates the body’s release of endorphins. Endorphins are natural mood lifters and often have a calming effect when the body is stressed. Chocolate also contains traces of tetrahydrocannabinol (THC), a substance found in marijuana. THCreacts with cells in the brain to release dopamine, one of the neurotransmitters responsible for the release of endorphins. The “high” from marijuana is therefore replicated to a much lesser degree when eating chocolate. In addition to its “feel good” qualities, chocolate contains large amounts of iron, a mineral that can be depleted during a woman’s menstruation cycle.  If you just have to get that chocolate fix, try dark chocolate to reap its antioxidant benefits!

Salt

Salt, which most people associate with potato chips or French fries, is another commonly craved food. Like chocolate, some people are drawn to salty foods over other types, which can contribute to the nature of their food cravings. Some experts believe that Americans are so accustomed to a high-sodium diet, that they go into salt “withdrawal” when their eating habits change. This dietary change can be a real shock to one’s system, particularly for those who are dieting or have very low-sodium intake. Slowly cutting back on salt, rather than completely cutting it out of your diet, is a more effective way to reduce your intake of sodium. Finally, a desire for salt may simply be a result of dehydration, the process by which your body loses water, electrolytes and salt. The best way to fight dehydration is by drinking more water and by replacing the lost salt. Many sports drinks like Gatorade and Powerade provide the necessary nutrients for hydration, especially after an intense workout. Sudden, excessive cravings for salt can also be a sign of some serious health conditions, such as diabetes, heart disease, and sickle cell anemia. If you experience symptoms of any of these diseases, you should consult your physician immediately.
Carbohydrates
A craving for carbohydrates usually results in the consumption of refined carbohydrates, which are made from refined sugars and white flour. Consuming these items cause a rapid increase in your body’s blood-sugar levels. Not surprisingly, carb cravings often occur in the mid-afternoon, when your energy stores are at their lowest. While a high-carb snack will give you more energy, it will also cause a sudden drop in energy, which will encourage even more unhealthy snacking. Many carbohydrates are also referred to as “comfort foods,” which people associate with pleasant feelings. When you need a jolt of energy or a mood enhancement, it is natural to turn to the foods that have created those feelings in the past. Instead of reaching for a bag of pretzels or a few (or maybe more) of your favorite cookies, eat a handful of nuts and dried fruit or yogurt to give you the energy you need. The fiber in the nuts will help you to feel full for longer, while the low-glycemic fruit will help to stabilize your blood sugar so that your energy stores aren’t depleted as quickly. Adding a source of protein like yogurt, which takes longer to digest, can also slow down your body’s response to the carbohydrates.

Caffeine

Do you reach for a caffeine fix every time you’re feeling tired? Those who have serious cravings for caffeine throughout the day are most likely suffering from an addiction to caffeine. Caffeine stimulates activity in the brain, which in turn, causes the release of the hormone adrenaline. Despite achieving the desired effect, after the dose of caffeine wears off, it often creates a craving for additional caffeine to recreate the effect. There are healthier, more effective ways of preventing fatigue throughout the day. First, make sure you are getting enough sleep! Second, exercise daily. Although many people mistakenly think that they will be more tired by exercising, they are actually wrong. Overall, exercise will increase your energy level and will enable you to overcome your food cravings. Lastly, make sure you eat a healthy snack that is high in protein and whole grains every few hours to maintain your energy.

Fat

When most of us crave fat, we don’t reach for a packet of nuts or a spoonful of flaxseed oil. Instead, we look for sources of saturated fats, such as potato chips, or snacks that satisfy our sweet tooth and our fat craving. Essential fatty acids are healthy fats that contain vitamins A, D and E, which your body uses for healthy skin, hair and nails. Because most Americans eat a diet that is lacking in these essential fats and oils, your body may crave them regularly. Unfortunately, when you respond by eating saturated fats, your body will continue to crave the fat it really needs. Fat also adds flavor and variety to our foods, which can be obtained by adding other healthy foods to your dishes. The next time you’re craving fat, try eating nuts or seeds, avocados, or salmon and tuna. As a healthy substitute for vegetable oil, use olive oil when cooking.

******Food cravings are natural and unavoidable. However, they don’t need to be detrimental to your health if you respond to them appropriately. Stop and think about the real reasons behind your cravings and find solutions that will satisfy them and, at the same time, improve your health. Listen to your body, but don’t let it control you!!!!! For more tips and advice, CHECK THIS SITE OUT for great guidance. 

Have a good day!

xoxo, Ash

WHAT- THIS ISN'T A DIET! It's a LIFESTYLE!

DIETING CAN BE FUN. HERE ARE SOME EXAMPLES OF HEALTHY MEALS YOU CAN EAT FOR BREAKFAST, LUNCH AND DINNER....MAYBE EVEN DESSERT :)

Breakfast:

Banana Nut Oatmeal

By combining Resistant Starch powerhouses banana and oatmeal, this morning meal alone gets you halfway to your goal of 10 grams daily. The walnuts add some omega-3s, too, to help burn extra fat.

1/2 cup old-fashioned rolled oats
1 cup water
1 banana, sliced
1 tablespoon chopped walnuts
1 teaspoon ground cinnamon

1. Combine oats and 1 cup water in a small microwave-safe bowl. Microwave on HIGH 3 minutes.

2. Top with banana slices, walnuts, and cinnamon.

Serving size: 

Calories 310; Fat 8g (sat 1g, mono1.5g, poly 4.5g); Cholesterol 0mg; Protein: 8g; Carbohydrate 57g; Sugars 16g; Fiber 9g; RS 5.2g; Sodium 0mg

Lunch:

Chicken Pita Sandwich

1 cup baby spinach
4 ounces cooked skinless, boneless chicken
1/2 cup sliced red bell pepper
2 tablespoons low-fat Italian vinaigrette
1 (6-inch) whole-grain pita, cut in half

1. Combine spinach, chicken, bell pepper, and vinaigrette in a bowl; toss gently.
2. Serve in pita halves.

Serving size: 

Calories 400; Fat 10g (sat 1.5g, mono1.5g, poly 2g); Cholesterol 95mg; Protein: 43g; Carbohydrate 36g; Sugars 5g; Fiber 6g; RS ; Sodium 670mg

Dinner:

Chicken Pasta Primavera

4 ounces dried whole-grain pasta
2 teaspoons olive oil
4 ounces skinless, boneless chicken breast, cut into strips
2 cups chopped tomato
1 onion, sliced
3 garlic cloves, minced
1 teaspoon dried oregano
Salt and pepper to taste
1 medium zucchini, sliced lengthwise into ribbons
2 tablespoons grated Parmesan cheese

1. Cook pasta according to package directions, omitting salt and fat. Drain.

2. Heat oil in a nonstick skillet over medium heat. Add chicken; cook 5 minutes.

3. Add tomatoes, onion, garlic, oregano, salt, and pepper to pan; cook 8 to 10 minutes.

4. Combine chicken mixture, pasta, and zucchini ribbons; toss gently. Top with Parmesan.

Serving size: 

Calories 410; Fat 9g (sat 2g, mono3.5g, poly 1g); Cholesterol 40mg; Protein: 28g; Carbohydrate 61g; Sugars 13g; Fiber 12g; RS 2g; Sodium 480mg

Dessert :)

Dark Chocolate & Oat Truffles

What's not to love about chocolate and peanut butter, especially when both are high in MUFAs? As a bonus, the oats provide resistant starch.

2 tablespoons peanut butter
2 tablespoons 1% low-fat milk
1/4 cup semisweet chocolate chips
3/4 cup old-fashioned rolled oats

1. Heat peanut butter, milk, and chocolate chips in a saucepan over low heat 3 minutes or until chips melt.

2. Stir in oats. Remove from heat.

3. With a spoon, small ice cream scoop, or melon baller, drop 8 ball-shaped portions on a wax paper?lined baking sheet. Let set in fridge 10 minutes.

Serving size: 

Calories 160; Fat 8g (sat 3g, mono3.5g, poly 1.5g); Cholesterol 0mg; Protein: 5g; Carbohydrate 19g; Sugars 7g; Fiber 3g; RS 1.7g; Sodium 40mg

This is just some examples of healthy nutritious meals you can eat in the day to keep your body right and energized. For more help and tips------------------>CHECK THIS OUT <-------------------------------------------------- TO CONTINUE YOUR HEALTHY JOURNEY

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10 most nutritional FOODS!!!! ****

***The ten most nutritious foods are nutrient dense, meaning they have more nutrients per calorie than other foods. Such foods are often rich in vitamins, minerals and antioxidants that help protect against illness and disease. They are also either low in fat or a source of healthy fats; high in protein, which aids in muscle growth and repair; and high in FIBER, which maintains normal digestive functions-all leading to keep a healthy body for a healthy lifestyle. Start incorporating these into your diets and see how you feel after eating them. Changes are in the drop of your hands. Remember...you use your hands to put what you eat in your mouth..

Salmon

Salmon is considered a super food because it is high in protein, a good source of iron, low in saturated fats and rich in omega-3 fatty acids. Omega-3 fatty acids are essential for a healthy heart and cardiovascular functioning. The American Heart Association recommends consuming fatty fish such as salmon twice a week. A typical 3-oz. serving of Atlantic salmon has 175 calories, 10 g of fat, 0 sugars and 19 g of protein.

Eggs

Eggs are a rich source of vitamins and minerals, including choline, which aids in brain development and memory. They are also high in protein, low in carbohydrates, and contain healthy fats. The yolk contains much of the fat and is also a source of iron. A typical egg has 75 calories, 6 g of protein, no carbohydrates and 5 g of fat. If you are monitoring your fat intake, try including more of the egg whites in your DIET versus the whole egg.

Sweet Potatoes

Sweet potatoes are rich in antioxidants, which play a role in the prevention of heart disease and cancer. It is also a source of vitamins and minerals, such as calcium, iron, potassium and vitamins C and E. A typical large sweet potato has 162 calories, no fat and 6 g of fiber.

Quinoa

Quinoa is a grain alternative to refined, processed breads such as white or wheat bread. It is gluten-free and thus appropriate for people with food allergies or intolerances. Quinoa has more protein than other grains, and is a source of iron, riboflavin and magnesium. Just 1/2 cup of cooked quinoa has 5 g of protein, 5 g of fat and 5 g of dietary fiber.

Yogurt

Yogurt is a rich source of calcium to help strengthen bones. It is also rich in active bacterial cultures that contribute to a healthy digestive system and may help prevent yeast infections. Avoid sugary yogurts with fruit on the bottom, opting for plain varieties instead. Add berries and natural honey to control the amount of added sugar. A typical 1-cup serving of plain, skim-milk yogurt has approximately 140 calories, no of fat, and 14 g of protein.

Beans

Beans are high in dietary fiber and protein, but low-in fat. The fiber in beans helps to keep blood sugar levels steady, keep cravings down and lower overall calorie consumption. Include a variety of dry beans or low-sodium canned varieties in your diet, including navy, black, red, pinto and kidney beans. A typical 1-cup serving of boiled black beans have only 1 g of fat, 15 g of fiber and 15 g of protein.

Blueberries

Blueberries are rich in antioxidants which help to fight free radicals that contribute to illnesses such as cancer. Such antioxidants may also prevent cataracts, glaucoma, heart disease and ulcers. Blueberries are low in calories, have no fat and are low in sugar compared to other fruits such as melons. A 1-cup serving of blueberries has only 84 calories, no fat and 4 g of dietary fiber.

Walnuts

Walnuts are considered a super-food due to its many health benefits including protection against cancer and heart disease, maintaining cognitive function, and providing protection against inflammatory skin diseases such as psoriasis. These nuts are a rich source of omega-3 fatty acids, which is considered a "good" fat. A 1/4-cup serving of walnuts alone provide 90 percent of the daily quota of omega-3s recommended.

Spinach

Spinach is a rich source of vitamin C, calcium and antioxidants that aid in the prevention of disease. It also contains carotenids, which may assist in preventing macular degeneration, poor eyesight that may lead to blindness. Spinach also contains nearly 200 percent of the daily value required of vitamin K, which helps in reducing bone loss.

Oats

Oats are low in fat, and high in dietary fiber which assists in healthy digestion and waste elimination. Heart-healthy oats help keep blood glucose levels even thanks to their low-sugar and high-fiber content. This makes them a healthy grain alternative for diabetics or people who are trying to lose weight. A 100 g serving of raw oats has only 1 g of saturated fat, 11 g of dietary fiber and 17 g of protein.

These are foods to keep you on track for your big wedding day- or for any other day living a clean and lean lifestyle. I have found great tips and advice from this e-book online. It's  diet tips sent to me that comes out to be .33 cents a day WOW!! Imagine only spending .33c a day to help guide you to a better body. For more of these tips and foods to eat-------------------------------------------> CHECK THIS OUT  < -------------------------------------------------------It has a lot of healthy information to keep you moving and groovin. 

Healthy chocolate pb cake recipe!!

I've mentioned that getting fit is a lifestyle change. I don't believe in any gimmicks, weight loss pills or severe liquid diets. I am a healthy eater and I usually make very clean and lean choices-eventually your body will adapt to wanting it. But let me tell you-that does not stop my sweet tooth EVERY NIGHT! But that's okay because I save up for it and allow for it in my daily allotment. It's all about moderation and finding ways to make alternatives to some of your favorite foods. Some of my weaknesses are chocolate and peanut butter. This a recipe I use to indulgee in these cravings and not feel bad about it!!


Healthy Chocolate Peanut Butter Cake Recipe

This healthy cake recipe is as rich as any other chocolate peanut butter cake recipe, but it has yogurt and ground flaxseed meal in place of some of the butter and less sugar than most chocolate peanut butter cake recipes. To make this low fat cake recipe even more healthy, use an omega-3 enriched peanut butter, such as Smart Balance.
Prep Time: 20 minutes

Cook Time: 45 minutes

Total Time: 65 minutes

Ingredients:

1 cup all-purpose flour
3/4 cup white whole wheat flour
1-2/3 cups granulated sugar
3/4 cup unsweetened cocoa powder
1-1/2 tsp. baking soda
1 tsp. kosher salt
10 Tbsp. butter, softened to room temperature
1/4 cup ground flaxseed meal
16 oz. plain yogurt
2 large eggs, lightly beaten
1 tsp. vanilla
2/3 cup creamy peanut butter
2/3 cup mini chocolate chips
Preparation:

Preheat oven to 350 degrees F. Spray a 9 x 13 baking dish with cooking spray.

In a medium bowl, mix flours, sugar, cocoa powder, baking soda and salt. In a large bowl, beat butter, flaxseed meal, yogurt, eggs and vanilla together with an electric mixer. On low speed, add dry ingredients, beating until incorporated. Pour into prepared pan.

Bake 40-45 minutes until a knife inserted in the center comes out clean.

Remove cake from oven and immediately spread peanut butter over top, allowing the heat of the cake to melt the peanut butter into a soft, spreadable frosting. Sprinkle chocolate chips over peanut butter. Using a knife, swirl chocolate chips and peanut butter together.
Makes 18 servings of healthy chocolate peanut butter cake.

brides to be- DIET?

The wedding: It's the stuff dreams are made of and every bride wants to look perfect in her wedding dress.

But with so many Americans overweight, that means a lot of brides want to slim down and shape up. Dieting is always tough, but perhaps never tougher than when a woman has the added pressure of planning one of the most important days in her life.

Are you a bride-to-be seeking to shape up or slim down? Below are answers to some frequently asked bridal diet questions I found from an article on dateline NBC fitness experts:

When is the best time to start a diet before one's wedding?
“The amount of time you need really depends on how much weight you want to lose and how much toning you want to do,” says Flipse. “If you’d like to drop 10 lbs., you need at least 5-10 weeks. If you already ordered a dress in a smaller size and haven’t allowed enough time to sensibly and safely lose the weight you want, you better be sure to have a good tailor or postpone the wedding by a few more weeks.”

According to Conde, the goal is to lose body fat, not muscle tissue. “If you lose muscle while you are dieting, you will end up looking flabby or 'skinny fat.' And you’ll eventually gain the weight back. In an ideal world, you could safely lose up to 6 lbs. per month. Most people are not happy with that. You can accelerate your weight loss per week by increasing exercise or decreasing caloric intake. If you need to lose 30 lbs., think smart and start 6 months before your wedding.”

How important is the role of exercise? Is limiting food caloric intake enough? 
“There is no way to lose weight and get into wedding dress shape without exercise. Don’t even consider it,” says Flipse. “You do have the time for toning, stretching and/or more vigorous workouts if you just move it to the top of your priority list.”

Conde recommends dedicating at least an hour (three to four times per week) to workouts.  She emphasizes that decreasing caloric intake is vital. “Obviously, working out does burn calories and increases lean muscle mass, but if your caloric expenditure does not exceed your caloric intake, you will lose some weight, but never reach your goal.”

How much weight is too much weight to lose in such a short time frame?
“If you lose more than 10 pounds a month (and you are not obese), that is too much,” says Conde.

Any weight loss more than that isn’t sensible, say the experts. “Plus, you’ll feel exhausted, look run down, and be cranky all the time,” adds Flipse.

Are fad diets or diet pills OK if a bride is on a short timeline? “The problem and danger with diet pills is that those affect your nervous system. Most contain caffeine as the main ingredient which will make you feel edgy and moody,” says Conde. “Crash diets, on the other hand, make you feel lousy as most of them are too low in calories.”

If you must diet on a short time line, Conde suggests cutting calories. “Increase your protein, decrease your carbs and fat, and do not go below 1,200 calories. This can be done for a week or two before the wedding, then you should stop.”

What can one do about cravings for chocolate, refined carbs, etc. — which often get worse during stressful times?
“Cravings are much easier to handle when you aren’t trying to stick to diet rules that forbid certain foods,” points out Flipse. “They are also more manageable when you substitute the word ‘want’ for the word ‘crave.’ You can go ahead and have some of that chocolate, as long as you work it into your daily calorie and/or carbohydrate budget. By avoiding the word ‘crave’ you become empowered to chose what you’re going to eat (or not), rather than feel overcome by some primal urge.”

Should women take vitamins or other dietary supplements to help stay healthy ahead of the big day?
Yes, say both experts. "No one gets nearly the amount of vitamins and minerals from their diets alone," says Conde.

"Any woman who is restricting her caloric intake to lose weight will benefit by taking a multivitamin, and possibly some additional calcium," says Flipse. "The more limited or repetitious your food choices are, the more likely you’re not going to meet your daily nutritional requirements. A supplement will keep you covered if there are gaps in your diet, and provide the folic acid that is so important should you become pregnant in the near future,” says Flipse.

These are great tips from fitness experts Cynthia Conde and Robyn Flipse. The key is to treat your body nicely. Severe dieting calorie restriction always crashes and burns. Some great books to keep you on track and looking HOT CLICK HERE. Here you can find a success journal, checklist, restaurant guide, strategies, etc, etc. to help keep you right. Remember not everyone is perfect. Services/ products like these can be sitting in your hands to help you keep a positive mind set-even if you sneaked that brownie :) yummy yummy.....

You work too hard at losing weight to let the weekend blow your diet before your big wedding day. Although it seems far away, every little thing counts. And trust me- the addend little calories add up. Stay on track -- and still have fun -- with these smart-eating tips for avoiding cravings and overeating in social situations.

Your 3-Day Game Plan
Welcome to the weekend, when you kick off your shoes, pull on your jeans -- and fling your diet out the window! After watching what you eat all week, it's natural to want to indulge a little. The problem is that once you loosen the reins, it's easy to lose control. I've seen people erase in two days every ounce of progress they made all week.
Taking a step back for every step forward isn't just frustrating. It can lead to your giving up on slimming down. Eventually the yo-yoing can screw up your metabolism and make it even harder to drop pounds. To keep that from happening, try these stay-strong strategies for every situation, guaranteed to get you to Monday with your diet intact:

Calories Burned in 10 Minutes:

Indoor Activities:
• 28: Stretching or yoga
• 28: Household chores, light
• 34: Weight lifting, moderate
• 45: Household chores, moderate
• 59: Playing with kids
• 90: Sit-ups, vigorous
• 102: Stair machine/Treadmill

Feeling really motivated? If you have more time on the weekends or your day off, get outside and embrace winter and all the fun activities it has to offer. (I for one can’t wait to go snowboarding... wait, does that count as exercise? Yes!)

Outdoor Activities:
• 28: Playing catch
• 57: Walking, very brisk pace
• 62: Ice skating
• 66: Shoveling snow
• 66: Snowboarding
• 68: Downhill skiing, moderate effort
• 88: Snowshoeing
• 91: Cross-country skiing, light/moderate


Now remember- it is different for everyone based on height/ weight/ gender/ bmi (body mass index) but  this is an average amount burned. Just think doing house chores and you scrub a little harder or blast your favorite Michael Jackson song while dancing your way to a cleaner house. It's a win win situation. Now get moving!! If you are interested in more weight loss tips/ recipes: CLICK HERE. THIS IS A FUN BOOK CALLED FAT LOSS FOR IDIOTS. IT'LL GIVE YOU GREAT TIPS TO STAY ON TRACK :)

Back to healthy eating after overindulging!

How to Get Back to Healthy Eating After Overindulging!

It's distressingly common that a healthy diet will seem completely satisfying (or at least doable) until some sort of interruption comes along. Then, after a holiday or trip, you feel like your diet is ruined, and you don't want to give up your favorite foods all over again. If healthy eating is important to you, the attempt to get back to healthy eating after overindulging should be just as important. Luckily, it's doable. Here's tips to help you get back to a healthy lifestyle!

1
Recommit to healthy eating. Realize that although mistakes were made, you have all the same reasons that you did before to value healthy eating.
2
Start right away. It's always easier to think you will get back to healthy eating after overindulging as long as you can do it next week, but next week it will seem just as hard as it does today. If you absolutely can't bring yourself to start eating healthy right away, set a firm date to return to your plan.
3
Make sure you have plenty of healthy food options that satisfy your cravings. For example, if you've got a sweet tooth, try to keep fruit in the house. Doing this will help you feel less deprived as you start to get back to healthy eating after overindulging.
4
Consider a diet plan that includes the occasional indulgence. For example, if you allow yourself to eat any treat you want on holidays, or even once a week, realizing that this has happened won't make you feel that you have failed at healthy eating. Maybe it would be better to eat healthy food all the time, but the important thing is to make a constant effort and not become discouraged.
5
Maintain a positive attitude. Beating yourself up about what you've already done is unlikely to help anything. If you have trouble staying positive, remind yourself that you got back on your diet plan when it was tough, and you are now facing the challenges of healthy eating fair and square.

If you think you'll be in a situation that will tempt you to overindulge again, for example an upcoming holiday season or vacation, try to make a plan ahead of time about what indulgences you will allow and how you will stay healthy during this time.

Or try one of these easy snack ideas for 250 calories or less to keep your blood sugar level:

• 1 small apple, 12 almonds + ice water with lemon =170 calories

• 1 cup baby carrots + 1/4 cup hummus = 157 calories

• 1 cup strawberries + 2 Tbsp. non-fat plain yogurt =70 calories

• 1 cup cantaloupe + 2 small gingersnaps = 113 calories

• 1/2 cup nonfat cottage cheese + 1/2 cup fresh mandarin oranges = 122 calories

• Hard-boiled egg, sliced, on 1 slice whole-wheat toast with 2 tsp. Dijon mustard = 141 calories

• 1 small apple + 1 Tbsp. natural creamy peanut butter = 172 calories

End of Holiday Season- STAY ON TRACK WITH THESE FOODS!

The end of the holiday season is almost here, but we all have one more potential hurdle to face before January 1 (and an enhanced commitment to our goals) rolls around: New Year's. I'm talking about the partying on the Eve (hello party food and delicious drinks!), and the sampling of all the "good luck" foods associated with New Year's Day.

Beyond that, you're probably also thinking about your goals for next year, but I've got you covered there, too. Read on for a variety of health New Year's recipes, diet-friendly foods you should include in your meals and tips to set up shop to reach your goals once and for all in 2011.

Probiotics:

Years ago, you would have cringed at the idea of billions of bacteria living in your intestines, but today you are probably among the millions who are looking for ways to increase these healthy guys, called probiotics. While we know that there are more than 400 different types of beneficial bacteria in the intestines, we are just beginning to uncover the various roles they play. We should definitely include foods that contain these probiotics, such as yogurt, drinkable and squeezable yogurts, fluid milk with added probiotics, fermented milk such as sweet acidophilus milk, and kefir. (You can also find probiotics in fermented vegetables such as kimchi and sauerkraut.) There is little regulation with probiotic supplements, so always talk to your doctor before using such a supplement.

Probiotics: A Billion Good Bugs

Exotic Eats: Kimchi

Farmers Markets:

Farmers markets are popping up in communities large and small with fresh, local produce that is affordably priced available to all. Whether you are looking for a creative way to expose your family to fresh fruits and veggies, wanting to support your local farmer, searching for more organic options, or showing support for environmentally friendly and sustainable farming practices, the local farmers market has something for everyone.

A Beginner's Guide to the Farmers Market

Farmers Market Food Finds

Omega-3 Fatty Acids: After the fat-free craze of the 90s, a superstar fat took center stage. Found in flaxseed, fatty fish, soybeans, and walnuts, omega-3 fatty acids do a body good. These essential polyunsaturated fats have been shown to be beneficial in heart health, bone health, mental health, intestinal health and more!

The Mega Benefits of Omega-3s

7 Super Sources of Omega-3s

Better-for-You Yogurt:

A few years back, yogurt hit its low point: sugary granola, cookie bits, and even chocolate candies were mixed in, and some varieties had more than two tablespoons of sugar (in addition to the natural milk sugars). Lower-sugar and plain yogurt have made resurgence on supermarket shelves, as has Greek-style yogurt, which due to the straining process is higher in protein, and usually lower in carbohydrates and calcium. Thick and tangy, it's livening up dips, replacing mayo and sour cream, and becoming a tart swap for whipped cream on health menus everywhere. Without all the sugar and additives, yogurts real health benefits can shine.

How to Buy the Best Yogurt

We Ate It: Greek Yogurt

The Rise of Mixed Greens (and Decline of Iceberg):

Goodbye pale iceberg, hello leafy dark greens. Yes, the likes of spinach, romaine, collard, and kale have added color, texture and taste along with an ample additional of fiber, vitamins and mineral to our salads and cooked vegetable side dishes. From fast food joints all the way up to the finest steakhouses, you can find salads with some heft to them. Your palate and your body will thank you for choosing a more nutritious salad blend.

9 Super Salads

Best and Worst Salad Toppings

Strategies for Salad Bar Survival

Healthier Restaurant Food:

You asked for it, you got it and you were in shock! That’s right, you wanted to be an informed consumer and know the nutritional breakdown of your favorite restaurant and fast food selections. Then when you saw it in print you gasped in horror at the damage you were doing to your body. Giant hamburgers and biggie fries climbed to more than 2,000 calories and an entire day's allowance of fat. Thank heavens that restaurants and fast food joints have started to help out by offering complete meal selections for fewer than 500 calories, along with baked chips, apple slices, carrot sticks, and yogurt as side options.

Food on the Run series

Dining Out Guide

Whole Grains for Everyone: Finally, the truth is out… carbohydrates aren’t evil, you just have to know how to select the healthier, whole-grain types in the correct portion sizes and amounts. Awareness and consumer demand has greatly increased your options, and it's easier than ever to find tasty and healthy whole-grain foods. With selections such as whole grain breads, crackers, and cereals, brown rice, and whole wheat pasta, it’s easy to stock up your pantry shelves. It is reassuring to know that you can now provide your body with the energy needed and feed your brain as well by easily selecting your whole-grain products.

Easy Ways to Cook Whole Grains

Whole Grains are the Whole Package

Baffled by Bread? How to Choose the Best Loaf

Healthier Breakfast Cereals:

Remember those mornings when you gulped down bowl after bowl of brightly colored, sweetened shapes of highly refined grains that turned your milk pink or blue? You were fascinated by the cartoon character on the box, or the prize inside, and you didn’t realize that you were easily consuming a quarter cup of sugar along the way. This was the typical childhood breakfast for most of us, but the healthy alternatives were boring! Flash forward to today, when the grocery shelves are lined with healthier options that are now made with the whole grain and contain less sugar and more fiber and protein. No longer tasting like cardboard, these cereals can make everyone in the family happy. Top with some fruit and low-fat milk, and you do finally have a breakfast for a champion.

How to Pick a Healthy Breakfast Cereal

Ready-to-Eat Vegetables and Fruits:

Steam packs, prechopped/washed slices and stick, a wider variety in the freezer case, and individual portion packs--they're a healthy eater's dream comes true. They're washed, prepped and ready to consume--a busy parent's secret weapon. Canned portion packs of fruits are perfect for anyone’s lunch. A freezer full of vegetable blends can turn any veggie hater into a veggie-connoisseur. You might be paying a bit more, but if you'll actually eat more vegetables, then it's worth it.

The Shelf Life of Fruits and Vegetables

Which is Better: Canned or Frozen Vegetables?

Fiber, Fantastic Fiber:

It’s been a well-known fact that different types of fiber have numerous health benefits in the body. Fiber is involved in the lowering of cholesterol levels, controlling blood sugar levels, preventing certain types of cancer, and of course maintaining a healthy gastrointestinal tract. However, when fiber was shown to be involved in helping with hunger management during weight loss, it took on a life of its own. While searching for high-fiber foods like fruits, vegetables, beans and whole grains, you will likely come across foods that are highly fortified with fiber. However, there is such a thing as too much of a good thing, as this "stealth fiber" is teaching us.

Delicious Ways to Boost Fiber Intake

Fiber: Perhaps Not as Simple as You Thought

'Fake' Fiber in Your Food? How to Spot It

Eating Meat, but Less of It:

In the words of journalist Michael Pollan: “Eat food. Not too much. Mostly plants.” While meat is an excellent source of protein that is used by the body to maintain muscle mass and provide satiety during weight loss, it still needs to be viewed as a side dish, not the main entrée. That means including a 3-4 ounce cooked portion of lean meat, beef, pork, or fish that covers just 1/4 of your 9-inch plate. Be adventuresome as well, and expand your recipe repertoire to include several meatless meals each week using soy products, beans, legumes, and nuts. Join the movement for Meatless Monday.

Learn More about Flexitarianism

Meat-Free Meals


*****I make this dip every year for New Years (and for myself whenever I have a craving.)

For parties, I double the recipe and spread on a large cookie sheet and top with vegetables.

20 Minutes to Prepare and Cook

Ingredients

8oz block of FF Cream Cheese
8oz tub FF Sour Cream
1 Package Taco Seasoning Mix

Top with:
Shredded Lettuce
Shredded Cheese
Chopped Tomato
(any desired chopped vegetables!)

Directions

Beat Cream Cheese, Sour Cream and Taco Seasoning together. (If you want a thicker dip you can use the Low Fat or Full Fat versions)

Spread in shallow 8x8 or 9x9 pan and top with toppings of choice. Serve with corn chips. Refrigerate leftovers

Number of Servings: 10

Recipe submitted by SparkPeople user ELFGODDESS.

Number of Servings: 10