Satisfy Your Sweet Tooth With Healthy Snacks
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If you have a sweet tooth, it can be hard to resist unhealthy snacks. But there are ways around it! Check out this video to learn more about healthy snacks for your sweet tooth.
Transcript: If you have a serious sweet tooth-don't fret! You can STILL have a sweet treat. You just want to choose...
If you have a serious sweet tooth-don't fret! You can STILL have a sweet treat. You just want to choose healthy snacks and alternatives to foods loaded with ADDED sugars. Step number one is to discover where added sugar and high fructose corn syrup are hiding. Sugars in packaged foods are filled with empty calories that can lead to weight gain and may increase your risk of diabetes. So ALWAYS take a look at the nutrition labels on foods in your kitchen and at the grocery store. To effectively reduce the amount of sweeteners in your diet, you want to say NO to added fructose, all syrups, malts, dextrose and glucose-not just TABLE sugar. The next step is to learn how to pick healthy snacks that satisfy your sweet tooth AND protect your health. For instance, when a milk chocolate candy bar seems to be calling your name, you're better off reaching for dark chocolate instead. Dark chocolate is rich in antioxidants and lower in sugar. That will help your body maintain its insulin balance-an important factor in keeping weight down. Limit yourself to 1 ounce of dark chocolate and match it with fresh strawberries or blueberries-for extra good-for-you sweetness.On a hot summer day when the ice cream truck is playing its hypnotic music, make your own ALL-NATURAL chill thrill. Simply puree berries, melons, mangoes or citrus fruit and freeze in an ice mold. And eliminate sweetened teas-they can serve up to 200 calories and 22 grams of sugar in JUST ONE bottle. Instead go for plain tea flavored with natural mint, orange zest or lemon. With just a little imagination and determination, you can lose weight and keep your blood sugar on an even keel. Life will be a lot sweeter!More »
Last Modified: 2013-09-04 | Tags »
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Men and women are different -- at least their bodies are. Watch this video to learn the nutrition needs for men.
Transcript: It doesn't take a scientific study to prove that men and women are different in a lot of ways But it...
It doesn't take a scientific study to prove that men and women are different in a lot of ways But it may require a little research to know exactly what those differences mean in terms of your dietary needs Gender specific formularies can confuse even the most health-conscious eaters, so we're going to make this as straightforward as possible. Men are generally larger and have more muscle mass than women, so their daily nutrition requirements are greater. It's really that simple. But you'll need a little more detail to find out if you're meeting or exceeding your daily needs, which brings us to the first rule of male nutrition -- Men need to eat more calories than women. The exact number that's best for you depends on your lean body mass and daily activities. In one day, men need about 14 calories for every pound of lean body mass. Lean body mass refers to the sum of the weight of your bones, muscles and organs. Basically, it's everything in your body that's not fat. The typical 180-pound man who has 17% body fat would have 150 pounds of lean muscle and need 2,100 calories per day at rest. On days that you exercise, you might add 300 to 500 calories, bringing the total up to about 2,500. Second, a man's protein needs may be greater than a woman's, especially if you're active and trying to build muscle mass. The generally accepted formula for how much protein men should eat every day is one gram per 2.2 pounds of body weight. So, that same 180-pound guy eating 2,1000 calories per day should get about 82 grams of protein in his diet each day--which isn't always easy. High-protein snacks such as cup cottage cheese and fruit, a can of tuna, one tablespoon of peanut butter or even beef jerky can help you meet your daily needs when you don't have time to cook. But if you're going to snack on beef jerky, try to stick to versions from the health food store, because convenience-store brands are often high in salt. Finally, men need to reintroduce themselves to calcium, and stop thinking of osteoporosis as a "woman's disease". Research shows that approximately 20 percent of osteoporosis-related fractures occur in men. But be careful not to take in too much calcium Studies have linked high levels of calcium in men to increased risk of prostate cancer. The recommend amount is 800 mg of calcium per day, which you can easily get from 3 servings of low-fat or fat-free dairy such as milk, yogurt, and cheese or from nondairy sources including: kale, broccoli, salmon, spinach or whole-wheat bread. For men trying to build muscle, there's even more motivation to pour yourself a glass of milk. Research shows that the combination whey and casein, 2 high-quality proteins in milk, helps your body build muscle. In fact, a 2006 study in the International Journal of Sport Nutrition and Exercise Metabolism found that low-fat chocolate milk is as good as or better than Gatorade for replacing glucose in tired muscles after a workout, helping you recover faster. To learn more about nutrition and how choosing the right foods can improve your life, check out more videos on this site.More »
Last Modified: 2012-11-17 | Tags »
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Nutritional needs for women are different from those of men for several important reasons. Watch this video to find out which vitamins and minerals you should be consuming if you're female.
Transcript: Nutritionally speaking, men and women don't start out all that differently. But like many things, a woman's...
Nutritionally speaking, men and women don't start out all that differently. But like many things, a woman's dietary needs completely change when she hits puberty. Adult women generally need to eat fewer calories than men. Sound unfair? Blame it on body composition. Women tend to be smaller and have higher fat percentages than their muscular male counterparts. Since muscle takes more calories to maintain than fat, even when they sit around doing nothing, men are burning more calories. The average female needs 1600 to 2000 calories per day to maintain a healthy weight, but you may need a little more if you're highly active. By "highly active." I mean you take part in a vigorous level of activity for 60 minutes most days of the week. If you're working so hard that you can't say more than a few words at a time, that's a vigorous level of activity. The second rule of women's nutrition concerns their need for more than twice as much iron as men. The blood that women loose during menstruation each month often leads to iron deficiency. Studies show that women with low iron have to use more effort to do the same amount of physical work than women who are not iron deficient. So, they end up feeling exhausted and unable to perform at their best. For women under 50, the recommended daily amount of iron is 18 milligrams. Lean meat, low-mercury fish and skinless poultry are the most obvious sources of iron, but spinach, chard, beans, lentils and oatmeal are great alternatives for vegetarians. For the over-achievers out there, up the amount of iron your body absorbs by combining it with vitamin C. It's as simple as drinking a glass of OJ with your oatmeal in the morning or adding a side of broccoli to your dinner. Men and women can both benefit from the B-vitamin folate, or folic acid, which has been linked to better heart health and protection against colon cancer. The daily recommended intake of folic acid for men and women is 400 micrograms. But for women who are either pregnant or trying to get pregnant, the daily recommended value increases to about 600 micrograms of folic acid. This is because folate can greatly reduce the chances of neurological birth defects. A new animal study on folate suggests that high levels of the B-vitamin may prevent heart birth defects induced by alcohol exposure in early pregnancy, a condition known as fetal alcohol syndrome. The researchers have yet to replicate their results in humans, but even so, it's nearly impossible to overstate the need for women to get sufficient folate before and during pregnancy. A lot of breakfast cereals are fortified with 100 percent of your daily value, so you can easily hit your mark before noon. As with all supplements and medicines, there are potential side effects with improper use of folic acid. Recent studies suggest that an excess of folate may raise the risk of breast and colon cancers. But there's no risk in overdosing on the natural form of this vitamin, which is the kind you get from foods like leafy greens, beans and orange juice. Just avoid getting too much from fortified sources like cereal and supplements. To learn more about nutrition and how choosing the right foods can improve your life, check out more videos on this site.More »
Last Modified: 2013-08-07 | Tags »
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Hate veggies? Watch this video to learn how to sneak them into a meal.
Transcript: Eating enough fruits and vegetables be a challenge --even if you love Brussels sprouts, and EVERY weird...
Eating enough fruits and vegetables be a challenge --even if you love Brussels sprouts, and EVERY weird mushroom. Here's how you can sneak enough produce into YOUR meals. Smoothies. Blend a mixture of raw veggies with fruit or vegetable juices, yogurt, or lowfat milk or unsweetened almond milk and ice cubes into a portable drink. This can give you 2-3 servings of veggies in every 12 ounce glass. Say, ""Hello pasta sauce." Toss spinach, onions and mushrooms in a light tomato sauce; add eggplant, grape tomatoes, capers and olives to a marinara sauce; or julienne and saut carrots, zucchini, and green beans; toss them in a garlic and olive oil sauce. Scramble 'em. Breakfast foods like omelets and pancakes are great places to hide your fruit and veggies in plain sight. Think spinach omelets or butternut squash pancakes. Yum! Bake 'em into a snack. Pumpkin muffins? Check. Low-fat Zucchini bread? Sure thing. Obliterate 'em. Grating, shredding or pureeing vegetables to add to any sauce, chili, soup or salad is an easy way to get your daily veggie dose. Total servings snuck in? You're at 7, great job!More »
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Got bags of frozen foods you just don't know what to do with? Watch this video to learn five interesting ways to use them.
Transcript: Frozen foods can be delicious, nutritious, and even practical. Here are some ways to use your favorite...
Frozen foods can be delicious, nutritious, and even practical. Here are some ways to use your favorite frozen foods that you may not have thought of!1.Frozen Fruit = Flavored Ice--Make fruity ice cubes by adding pureed or whole chunks of frozen fruit to the water in your ice tray. It's a great summertime treat and a fun way to add more flavor to ANY drink!2.Frozen fruit marinades and salad dressings--Blend a cup of frozen berries, peaches, or mangos and mix with olive oil, lemon juice, salt, pepper, fresh basil and even a dash of Dijon mustard , to make a great salad dressing or marinade ! You'll get a powerhouse blend of antioxidants and nutrients! 3.Frozen Veggie Guacamole!--Avocado is the traditional ingredient in guacamole, but you can use fewer avocados by adding pureed, slightly thawed peas, edamame, or cooked and cooled asparagus. That'll reduce calories and fat and boost flavor. 4.The Ice Pack--Whether it's a twisted ankle or a headache, a bag of frozen peas makes a great ice pack. The small peas bend perfectly around any joint making it a custom fit. Wrap it in a light towel and put it anywhere that hurts. However, if this "ice pack" is in frequent use, you may not want to eat the peas! 5.Pump It Up--One or two pound packages of frozen veggies or fruit can work as light hand-or ankle weights. Let your produce do double duty by doing 20 reps before you blend up your next smoothie!More »
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Fried food tastes good but it's not very healthy for you. Learn how to get the fried taste without sacrificing your health.
Transcript: Everyone knows that deep frying is bad for your waistline AND your heart, but it tastes so good! So,...
Everyone knows that deep frying is bad for your waistline AND your heart, but it tastes so good! So, here's how to achieve the savory flavor of fried -without soaking your food in hot oil! Ever hear of oven-frying? You can use this technique to make everything healthier and tastier--from fried chicken and chicken-fried steak to French fries and even yeasty-doughnuts! 1.For meats, marinate them in buttermilk with hot sauce, spices or herbs. Then dip in seasoned panko or bread crumbs and bake at a high temperature until crispy and cooked through. 2.For oven fries and other veggies, such as zucchini and asparagus, slice thin, spray with a little olive oil and sprinkle with a dash of salt, pepper and paprika. Again, roast at a high temperature until crispy. 3.For doughnuts and other fried dough, let them rise, then coat with a thin layer of a healthy oil like canola or safflower, and bake in the oven.You'll slash calories and improve the taste!More »
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Adding spices to your meals not only gives them the taste kick they need but also helps boost your overall health. Watch this video to learn which spices are the healthiest for you.
Transcript: Sweet, hot, or savory spices add an extra something to every dish you cook . But did you know that using...
Sweet, hot, or savory spices add an extra something to every dish you cook . But did you know that using a variety of them regularly, boosts your health and provides you with essential vitamins and minerals?Take rosemary, for example. It can add flavor and aroma to your next chicken dish, AND may help reduce inflammation by calming your immune system. Plus, it can protect the brain from age-related memory problems. And paprika? This mixture of dried bell and chili peppers is a multivitamin with zip! It's rich in vitamins C, K, E, A and the whole B complex, and loaded with calcium, zinc, magnesium, potassium and iron. Paprika's contribution to your better health includes everything from stronger bones to a healthier heart, liver and brain. Cumin-often used in Middle Eastern,Southeast Asian, Indian and Latin dishes-is a seed that's eaten whole or ground. It is a good source of iron AND it has antibacterial properties. But even better: studies show that cumin may help lower blood glucose levels. If your BRAIN needs a boost,turmeric-used in South Asian curries-might do the trick. Studies suggest that the curcumin in this root helps stop the development and progression of Alzheimer's disease. Thyme-not the one on your watch-contains volatile oils that protect the heart and are antimicrobial. . And the whole herb, in combination with cowslip, is sometimes used to ease symptoms of bronchitis and asthma.More »
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Like your dessert with a cherry on top? Well, you'll be glad to know that cherries are super healthy. Check out this video to get all the facts on cherries.
Transcript: Legend says that a Roman general named Lucullus committed suicide in 72 BC after running out of cherries....
Legend says that a Roman general named Lucullus committed suicide in 72 BC after running out of cherries. This story may or may not be true, but it does show just how loved cherries have always been! Cherries are part of the rose family and are loaded with nutrients, including vitamin C, potassium, and several types of antioxidants. And, cherries are one of the few food sources of melatonin, a compound that helps you sleep. In North America there are two main types of cherries-sweet and sour . Dark sweet cherries are higher in antioxidants and vitamins than the lighter ones, and believe it or not, SOUR cherries are even higher! Fresh or frozen, all cherries pack the same nutritional punch, so no need to worry about the seasons. Too bad Lucullus didn't have that option.More »
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Hummus is an ingredient often used in salads, sandwiches and even as a vegetable dip. But did you know it's super healthy, too? Watch this video to get all the facts on hummus.
Transcript: Before hummus showed up on supermarket shelves mixed with roasted red pepper or chipotle, it was a staple...
Before hummus showed up on supermarket shelves mixed with roasted red pepper or chipotle, it was a staple in Middle Eastern, Israeli and Greek cuisine. No one can agree on where hummus originated, but the word means "chickpea" in Arabic. Makes sense, since it's the main ingredient in hummus, along with sesame paste, olive oil, lemon, and garlic. Hummus is super-nutritious;- you get protein AND fiber, as well as heart-loving antioxidants and omega-3 fatty acids. So no matter where you're from, hummus is a great taste treat! Try it on pita bread, with veggies, as a dip for chips, or as a condiment in sandwiches.More »
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Regularly chowing down on oysters could give your health--and possibly your sex life--a boost. Check out this video to learn more about oysters.
Transcript: Oysters are well known as an aphrodisiac. But their racy reputation isn't really supported by science-even...
Oysters are well known as an aphrodisiac. But their racy reputation isn't really supported by science-even though oysters are loaded with zinc, which is essential for healthy sperm. Eating these "fruits of the sea" WON'T boost your libido, but they do offer some health benefits. In addition to zinc, oysters contain calcium and potassium, which help keep your heart healthy and bones strong; iron to help prevent anemia; and vitamin B12 to protect your nerves. Raw oysters deliver the largest dose of these nutrients, with a very small amount of calories. One medium raw oyster only has about 10 calories, and virtually no fat! What about pearls? Well, they're made when a grain of sand wedges its way between the oyster and the lining of its shell. To ease the irritation, the oyster covers the sand with layers and layers of nacre, which is what the shell is made of. Eventually-you get a pearl! Unfortunately, these treasures are very rare. Better to focus on the oyster's nutritional value!More »
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Cranberries can be used to add a little taste or color to your meals. Plus, they'll give your favorite dishes a health boost. Watch this video to learn more.
Transcript: The cranberry may be one of the most underappreciated, but widely available, fruits. Most people eat...
The cranberry may be one of the most underappreciated, but widely available, fruits. Most people eat it only once a year-at Thanksgiving--as canned cranberry SAUCE. But this berry has a lot more to offer. Native Americans mixed it with deer meat and fat to create a sort of "energy bar." The mixture, called pemmican, would resist spoiling for days on end, which made it great for eating during long journeys. Today, whole cranberries are used in sauces, relishes, pastries, and cereals, and they're dried for use in salads, stews and other dishes. Cranberries deliver a good dose of antioxidants, vitamin A, C, E, K, as well as potassium, magnesium, and calcium. So they should be more than just a Thanksgiving staple!More »
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Curry gets its distinct taste from an array of spices, all of which can boost your health in one way or another. Get all the facts about curry in this video.
Transcript: The word "curry" probably makes you think of spicy Indian and Thai food, but what you may not know is...
The word "curry" probably makes you think of spicy Indian and Thai food, but what you may not know is that curry powder can actually include up to 20 spices, seeds and herbs. Commonly used are turmeric, red chillies, cumin, fenugreek, cinnamon, cardamom, nutmeg, peppercorn, and bay leaves. These ingredients are super-healthful, in a variety of ways. Turmeric and bay leaves may help reduce blood sugar levels; CHILIES can ease joint pain; CUMIN may be good for the heart and fight infection; Fenugreek may help manage cholesterol; Cinnamon may help prevent Alzheimer's disease and control diabetes. Curry powder became popular in Europe in the 17th and 18th century because of trading between Great Britain and southeast Asia. In fact, the word curry most likely came from "kari", the Tamil word for sauce But you can add the seasoning to Chinese sir fries, Texas BBQ, and even French omelets!More »
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