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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Apples really can keep the doctor away! Find out more about the nutritional benefits of this fruit, and why you shouldn't peel it when you eat it.
Transcript: There are over 2,500 varieties of apples grown in the US, and all of them pack a serious nutritional...
There are over 2,500 varieties of apples grown in the US, and all of them pack a serious nutritional punch! Apples contain between 3 to 5 grams of pectin, a type of dietary fiber that may reduce your glucose level and keeps you fuller, longer. Keep the skins on, to maximize the fiber boost, but don't forget to wash them well. But remember! One small apple has about 15g of carbohydrates - but most grocery stores stock apples 2-3 times that size! Buy small apples if you can find them, or slice up the larger ones so you can keep your per-meal carbs in check. Another fun fact: Apples are a great source of antioxidants, which may help reduce your risk of stroke, dementia and cancer.More »
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Asparagus is one of the most common vegetables, but it's also one of the most nutritious! Watch this video to learn why you should be eating asparagus!
Transcript: Asparagus is one of the most versatile, non-starchy vegetables: Fold some into an omelet, eat them raw...
Asparagus is one of the most versatile, non-starchy vegetables: Fold some into an omelet, eat them raw in a salad, or enjoy them roasted alongside fish. However you eat your asparagus, it's a great dietary choice! Asparagus is packed with fiber, folate, vitamins A, C, E and K, as well as chromium a trace mineral that helps convert blood sugar into energy. If you're using canned asparagus, buy low or no added salt. Then, rinse, drain, and cook in fresh water to further reduce the sodium levels.More »
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Yum, avocados! Although they contain fat, it's all healthy fat! Watch this to learn about all the fun ways you can eat this fruit.
Transcript: There are so many reasons to eat avocados! Besides being delicious, they are rich in vitamins, minerals...
There are so many reasons to eat avocados! Besides being delicious, they are rich in vitamins, minerals and protein. Combine them with the carotenoids found in carrots, dark leafy greens and tomatoes and you boost their anti-inflammatory powers. And there's more good news, they're also heart healthy. Avocados are high in monounsaturated fat, which means they can help lower your risk of heart disease and ease insulin resistance. But take note : Avocados should be considered a fat, not a fruit: 3.5 ounces of avocado contains around 16g of fat, which adds more than 175 calories to your plate! Adding about two tablespoons of avocado - not more! -- to your next salad is the way to go!More »
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Whatever type of beans you eat, you'll be getting protein, nutrients and fiber. Find out why you need to get more legumes into your diet.
Transcript: Black, pinto, kidney, garbanzo...every bean is good for you. The key is their HIGH soluble fiber content....
Black, pinto, kidney, garbanzo...every bean is good for you. The key is their HIGH soluble fiber content. This fiber slows stomach emptying, which keeps blood sugar levels steady and may also increase insulin sensitivity. Plus, it can also lower bad LDL cholesterol levels, protecting you from the #1 complication of diabetes-heart disease. In fact, one study found beans are MORE successful than whole grains in lowering your blood pressure, blood glucose, and A1C levels. One cup of beans gives you about half of your recommended daily fiber intake of 25 grams and delivers a good dose of protein, folate, magnesium and potassium.But beans ARE a big source of carbohydrates, so account for them in your diet plan. Also, if you're using canned beans, rinse the beans well to reduce their sodium content. Then enjoy them in soups, stews, salads or on their own with a dash of hot sauce, nutmeg or garlic!More »
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Blueberries are so small, but they're so powerful! Check out this video to learn about its power to prevent heart disease and cancer.
Transcript: Did you know that blueberries may actually DECREASE your blood glucose level? They're also full of various...
Did you know that blueberries may actually DECREASE your blood glucose level? They're also full of various vitamins and minerals, as well as valuable antioxidants, which can lower your risk of heart disease. One serving size of blueberries-about 1 cup-contains around 21 grams of carbohydrates. And blueberries have a low glycemic Index because they're rich in fiber. And fiber is a type of carbohydrate that DOESN'T raise your glucose levels. Enjoy blueberries with low fat yogurt, in smoothies, along with nuts, and in whatever other creations you can dream up. Just make sure to check the TOTAL carb count!More »
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Broccoli isn't as bad as you thought it was when you were a child. In fact, it's delicious, and packed with vital nutrients. Learn more!
Transcript: Broccoli may have seemed like strange green mini-trees when you were a child, but it delivers a grownup...
Broccoli may have seemed like strange green mini-trees when you were a child, but it delivers a grownup dose of flavor and nutrients. Broccoli contains a compound called sulforaphane that may prevent and even reverse cellular damage caused by high blood sugar and keep the lining of your blood vessels flexible and unscarred. In addition broccoli is loaded with calcium, potassium, phosphorus, Vitamin A, folate C, and K. Best of all? A good portion of its carbohydrate content is fiber, which means it won't spike your blood sugar level. In fact, as long as you don't eat more than 1 cup of cooked broccoli, you may not have to count the carbs at all. And one more tip: Avoid BOILING broccoli--that reduces the amount of valuable nutrients and anti-oxidants. STEAMING is the healthiest way to go!More »
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Will carrots improve your eyesight? No. But they will improve your health! See why that orange hue is so important.
Transcript: Some people with diabetes worry that carrots will raise their blood sugar. But they won't! Carrots may...
Some people with diabetes worry that carrots will raise their blood sugar. But they won't! Carrots may contain a bit more sugar than other vegetables, but they also contain enough fiber--a type of carbohydrate that doesn't raise your glucose level-to help balance the sugar content. Cooked carrots, for instance, have a glycemic index of 39. Fresh 100%- carrot juice has a glycemic index of 45. Low GI foods have a rating of 55 or less. Carrots are a GREAT non-starchy vegetable to include in your meals. In addition to being ideal for eating raw, dipped in hummus, you can steam, grill or roast them with a wide range of seasonings, including lemon, thyme, olive oil, even hot sauce. Another reason to enjoy carrots? They're high in carotenoids, a precursor to vitamin A and an antioxidant that may improve insulin resistance in non-smokers, according to a study.More »
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Try eating fish instead of meat a few times a week for a more heart healthy lifestyle. Learn why fish are so beneficial.
Transcript: Holy mackerel! Did you know that fish are one of the healthiest protein foods for people with diabetes?...
Holy mackerel! Did you know that fish are one of the healthiest protein foods for people with diabetes? Let's break it down: fish don't contain any carbohydrates. Most fish are LOW in saturated fat and cholesterol, but HIGH in protein. Some fish are particularly rich in omega-3 fatty acids, which are a type of HEALTHY fat that can reduce inflammation and lower your risk of heart disease. These include: salmon, halibut, sardines, and lake trout. According to a recent study, replacing meat with fish 2 times a week or more may even prevent diabetic nephropathy. Poach, grill or bake fish to avoid adding fat to the dish. Raw fish in dishes such as ceviche, tartar, and sashimi is a healthy choice. But make sure to take into account dishes that use white rice. The white rice in sushi rolls can contain from 26-75 grams of carbohydrates.More »
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You may not know exactly what flaxseed is or how to eat it, but it's time to find out. Explore the advantages of this plant seed.
Transcript: Although flaxseed is touted as a cure for a whole variety of ailments, in truth, it's most powerful benefits...
Although flaxseed is touted as a cure for a whole variety of ailments, in truth, it's most powerful benefits might be reducing your A1C and bad LDL cholesterol levels. What's more, flaxseed is high in fiber and alpha-linolenic acid, which is converted into inflammation-busting DHA omega-3 in the body. But how do you eat this little seed? Well, it has to be GROUND. You can do this at home in a coffee grinder, or you can buy it already ground at the store. Then, you can sprinkle it on cereal, oatmeal, and yogurt. And did you know that it can be used as an egg substitute in vegan baking? Just simmer 1 tablespoon in 3 tablespoons of water until it turns into a gel. You can also use flaxseed OIL. It has all the benefits of the omega-3 fatty acids, but no fiber. To avoid destroying the omega-3 benefits, use it cold in salsas, dressings and over meats and tofu.More »
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