Healthy Restaurant Dining
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If your diet goes out the door as soon as you step in a restaurant, we've got help. Check out these tips for healthy dining on the go and watch weight loss follow. Psst! Even if you're not dieting, eating out healthy is a great skill to have.
Transcript: Monitoring your weight doesn't mean that you can't enjoy an evening on the town! Keep watching for ten...
Monitoring your weight doesn't mean that you can't enjoy an evening on the town! Keep watching for ten easy tips that will ensure your dining experience is a healthy one. Most Americans eat out four to five times a week. If you're watching your weight, that doesn't mean you can't join them! A few simple tips make it easy to exercise restraint so you can dine at a restaurant without a side of guilt. Let's start with a simple tip. Before leaving home, ask yourself this question: Which will I enjoy most: an appetizer, a cocktail or dessert. A. After you make a selection, stick to your resolve. You shouldn't have to sacrifice your favorite part of dining out, B. but be smart - indulge in what you really want, and practice restraint elsewhere. These days, restaurant portions are bigger than ever. The average restaurant meal is usually 5 times the FDA recommended size for a full meal! When you are eating out, remember that portion size is important! How much food you eat is almost as important as what you eat. A great way to watch your intake is to set aside a reasonable amount of food before you start eating. You can ask for a separate plate or a to-go container to help you portion your food. Another means to control restaurant indulgence is to ask for toppings, dressings and sauces on the side. Doing this allows you to enjoy exotic flavors while still controlling how much you consume. Whenever you can, ask for extra vegetables to be added to your dish. Not only are veggies a healthy choice, they're also rich in fiber, so they leave you filling full fast! Avoid all-you-can eat deals and buffet restaurants. Studies have shown that most of us eat up to 25 percent more when the price is all-inclusive, simply because we want to get more bang for our buck. And watch your liquid calories! A restaurant-sized soda with one free refill will set you back 400 calories. And an 8-ounce margarita has five-hundred and forty calories! A better bet is to replace that soda with water and lemon. Instead of a highly caloric mixed drink, try a glass of wine instead, which has about 110 calories. When you're eating out, look for waist-friendly words on the menu. Steamed, baked, grilled, broiled or poached are all likely to be healthier options. An insider restaurant tip is to make friends with salsa. This low-calorie, tasty treat is a great topper for potatoes, chicken, fish, and even salads! Remember that restaurant-dining is about customer-service. Most chefs will be happy to cater to your dietary needs. Ask to speak to a chef, or explain to your waiter that you'd prefer a lighter preparation. Eating out doesn't have to mean missing out! By choosing wisely, you can find a meal to enjoy at any restaurant.More »
Last Modified: 2013-08-08 | Tags »
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Is the movie theater making you fat? From popcorn with butter to boxes of candy, it can be! This video is full of simple tips to make movie night more diet friendly.
Transcript: Americans love going to the movies. That's nothing new. But did you know that despite the troubled economy,...
Americans love going to the movies. That's nothing new. But did you know that despite the troubled economy, with new businesses are tanking every day, the film industry's not only surviving -- it's thriving! According to media by numbers, a box-office tracking company, ticket sales at American movie theatres increases 17.5 percent in 2009, to a $1.7 billion total. And it's not just because the price of admission is higher. Attendance also jumped by nearly 16 percent. If that pace continues, it will amount to the biggest box-office surge in at least 2 decades. That's great news for Hollywood and potentially awful news for American's waistlines! The thing is, today's movie industry is more concerned with 3-d films and posh stadium seating and less concerned with dangerous trans fats and high calorie counts. The typical bag of popcorn has ballooned from about 5 or 6 cups to more like 20 cups. Today's average "medium popcorn" with butter has 1,170 calories and 90 grams of fat. Wash that down with a medium coke, and you'll add roughly an additional 385 calories and 100 grams of sugar. You'd have to eat three quarter-pounders with cheese to match that total calorie count and 33 glazed munchkins from Dunkin Donuts to rival the surge of sugar. Popcorn and soda aren't the only problem. Most theatres also offer greasy nachos with more than 900 calories and boxes of candy big enough to feed a family of four. For many moviegoers, the indulgent snacks are just a part of the experience. But, that doesn't mean you have to down an entire day's worth of calories before the final credits. There are a few things you can do to make movie night, more diet friendly. First, it's a lot easier to order smart at a restaurant than it is at the theater. So if your plans include dinner and a movie, eat dinner first! Since it takes 20 minutes for your brain to signal fullness to your stomach - by the time you hit the movie you will be feeling full and be less tempted to order a large snack. Second, always order "small." these days, there's a good chance that even "small" sizes are big enough to share, but you're still much less likely to overeat when you order a smaller size. There's even a study to prove it. When Cornell University researchers gave moviegoers different-sized popcorn buckets, those with large buckets ate nearly twice as much as those with medium buckets. But just wait, it gets worse. In some of the buckets, the scientists replaced fresh popcorn with 2-week-old kernels, and people with the large buckets still munched so absentmindedly that they put away 34 percent more stale popcorn than those with smaller servings. The scientists say this happens because it's too much effort to pay attention to both the movie and to how much you're eating. It makes sense if you think about it: who among us hasn't kept eating what's in front of them until there's nothing left. Which bring us to the last strategy for health-conscious movie fans: skip the previews. It may be up to 25 minutes before your movie actually starts, and the less time you spend waiting in a dark theater, the less time you have for mindless snacking. If you plan to come late there also won't be time to even stop for the treat!! For more tips on how to eat healthy wherever life takes you, check out other videos on this site.More »
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Latest research shows that alcohol increases cravings for greasy and fatty foods. Watch this video and decide for yourself can happy hour be healthy?
Transcript: When someone decides they want to lose weight and improve their diet, alcohol is usually one of the first...
When someone decides they want to lose weight and improve their diet, alcohol is usually one of the first things to go. And it's no secret why. The average serving of one ounce of alcohol, which is less than one shot glass, has about 90 calories. When you add sugary mixers like fruit juice and sodas, the calorie count goes through the roof. For many people, though, the real fear may be that they won't be able to resist the greasy food that goes so well with those drinks - since alcohol blurs our impulse control. Unfortunately, that fear is justified for another reason. A new study published in the Journal of The American Dietetic Association found that drinking alcohol releases a hormone in the brain that prompts cravings for fatty foods. So even if a grilled chicken salad is on the menu, you'll still be more likely to dive into a basket of fries. Of course, you don't have to sit at home every night to avoid gaining weight, and you don't have to commit to a life of vodka sodas or white wine spritzer. If your coworkers invite you to grab a beer after work, you can almost always order a bottle with less than 100 calories. MGD 64--Beck's Premier Light-- Amstel Light--- Miller Lite and Budweiser Select all make the cut. But if you prefer a little more flavor, Guinness Draught is your best bet with just 126 calories and 10 grams of carbohydrates. When it comes to wine, most glasses have about 120 calories, but only red wine has an antioxidant called resveratrol that may help you live longer and prevent cancer and heart disease. To get the most reservatol possible, order a glass of pinot noir. Mixed drinks have potential for diet disaster. The worst example is a Long Island Ice Tea. With five different liquors, a huge shot of high-fructose corn syrup from the sweet-and-sour mix, and Coke -- one glass can actually have more calories than a slice of cheesecake. In terms of calories alone, your best bets are a mojito, a vodka soda, or a glass of champagne. But in terms of overall health, there's nothing better than a bloody mary. You get a couple of servings of vegetables from the tomato juice, plus a healthy punch of lycopene, a potent cancer-fighting antioxidant. The bottom line is that happy hour has the potential to be a positive and negative experience for your body. According to most experts, enjoying one drink a day can possibly reduce your risk of heart disease. So go ahead and accept that invitation to happy hour - Just select wisely and watch how many you have. For more tips on how to eat healthy when you're away from home, check out other videos on this site.More »
Last Modified: 2013-08-07 | Tags »
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Most of the snacks available in the vending machines might not coordinate well with a weight loss plan. Learn about healthy vending machine snacks in this video.
Transcript: Attempting to outsmart the vending machine usually ends in one of two ways. You walk away hungry or disappointed...
Attempting to outsmart the vending machine usually ends in one of two ways. You walk away hungry or disappointed or you hit D6, grab your candy bar and scurry back to work. If you have no choice but to indulge, you may as well go all the way, right? Not so fast. Most vending machines these days are stocked with a number of somewhat solid snacks. You just need to know what to look for. Let's start with that candy bar. It's true that research shows the healthy fats in peanuts may improve heart health, but I can guarantee you the people in those studies were not eating peanuts covered in chocolate and caramel. If you're set on chocolate, minty candies tend to be the best choice for an occasional treat. If any sweet will satisfy you, look for a Rice Krispies Treat. Since the bulk of the bar is cereal, it won't set you up for calorie overload when dinner time hits - but remember it's still a treat. You may think candy like licorices are a good choice because they say "a low fat candy" right on the label. But the truth is, they're little more than ropes of high-fructose corn syrup. You're much better off choosing Fruit Snacks made with 100% real fruit and fortified with vitamins C, A and E. It's about as close to real fruit as you can get at the vending machine but remember, its still a treat. When you want something salty, don't let labels like "made from whole grains" or "100% real cheese" fool you. For example, Cheez-Its are actually higher in calories than most average bags of greasy potato chips. Smarter salty snacks include: Goldfish crackers, pretzels, or a combo of crackers and cheese. The small serving sizes will hold you over until dinner and keep you from mindlessly munching through 10-serving bag. Still, there's one vending machine snack that beats all the rest -- honey roasted peanuts. The peanuts win because they're loaded with protein, fiber and heart-healthy monounsaturated fats, which may even be more than you can say about a snack you'd pack from home. Just remember they do have added sugars and sodium, so you don't want to eat this snack every day. Remember this the next time the afternoon slump sets in, and you'll now be able to make much better choices. For more tips on how to eat healthy when you're away from home, check out other videos on this site.More »
Last Modified: 2012-10-24 | Tags »
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Everyone should pay attention to the nutritious content in their food, but those who want to lose weight should be extra vigilant. Learn more about nutrition for weight loss.
Transcript: You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the...
You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the freshman fifteen, it's wise to evaluate what you're putting into your body. The bottom line is that any increase or decrease in your weight is a direct result of the number of calories you consume versus the number of calories you burn.If you take in the same amount of calories that you use as fuel, there won't be any leftover to store as fat, and your current weight will hold steady. Take in more calories than you burn, however, and you'll end up gaining weight. Because there are 3,500 calories in a pound, it might seem like it would take a long time to gain any weight. But consuming just 100 extra calories a day-say in the form of an additional soda-could add up to a ten pound weight gain in just one year. To avoid eating too much, know that most men looking to maintain a stable weight need about 2,500 calories each day, while women require 2,000 calories. This number does vary according to your specific body type, age, and activity levels, so talk to your college nutritionist about the right caloric intake for you. After you determine how much you should be eating, it is vital to decide what types of food you should consume. The United States has recently revised its food guide pyramid, a chart that details the types and amounts of food both genders should consume. For example, according to the food pyramid, women should consume six ounces of grains each day, while men should consume eight ounces of grains each day.Remember that an ounce of grain is equal to one slice of bread, one cup of cereal, or half a cup of cooked rice or pasta. For both genders, at least half of those servings should be made up of whole grains, like whole wheat flour, brown rice, and oatmeal. The rest of the grain allowance can include the less healthy refined grains, like white bread and sugary cereal, but it's best to stick to whole grains for both health and waistline reasons! Vegetables are next on the pyramid, and women need two and a half cups daily, while men should have three. For fruits, it's important that both genders consume about two cups each day. A cup of fruit is equal to a small apple or a large banana or orange. Proteins are also an important component of a balanced diet, and can be gotten by eating nuts, eggs, beans, fish and meat. Men should consume 6 ounces of protein a day, while women should consume 5 _ ounces-and to give you a sense of what an ounce of protein is-one ounce of protein can be found in one egg, in one tablespoon of peanut butter, or in a handful of nuts or seeds.According to the USDA, men and women also need three cups from the dairy group each daily. A cup of dairy is equivalent to three slices of cheese or one and a half cups of yogurt. After you consume your daily dose of recommended foods, you are usually left with 100 to 300 discretionary calories. These calories can be used to enjoy unhealthy junk food, like chips or candy, or for alcohol. Although it may be tough at first, following these guidelines will help you maintain a healthy weight through college and your life.More »
Last Modified: 2013-08-08 | Tags »
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If you've ever wanted to try Alli for weight loss it's important to get the facts on this weight loss pill. Watch this video to find out more.
Transcript: Youve probably been hearing a lot of buzz about alli, the first over-the-counter, FDA approved weight...
Youve probably been hearing a lot of buzz about alli, the first over-the-counter, FDA approved weight loss pill. So whats the real deal with alli? alli is a weight loss aid that blocks the absorption of up to 25 percent of the fat you consume. Although its only been on the market since June of 2007, alli is not new. In fact, alli is actually a lower dose of the prescription drug orlistat, which has been marketed under the name Xenical since 1999. Although Xenical is available in 120 milligram capsules and alli is sold in 60 milligram doses, the method of action of these lipase inhibitors is the same. But to understand how the drug works, lets first take a look at the digestive process. When you eat, enzymes in your intestines break down fats, carbohydrates and proteins. Fat calories are then stored in the body to be used as energy. When you eat more calories than you need, you hold on to this extra fat, resulting in weight gain. alli promotes weight loss by attaching to the enzymes that break down fat, preventing up to a quarter of the fat consumed from being digested. Because undigested fat cant be absorbed and stored, it passes out of the body in your bowel movement. Although alli is sold as an over-the-counter medication, it is only approved for use by overweight individuals who are over the age of 18. GlaxoSmithKline, the manufacturers of alli, call the pill a comprehensive program, and recommend that it be combined with a low-fat, low-calorie diet and a healthy exercise plan. When you purchase alliusually for about $50 a monthyou have the option of visiting the companys website. There, you can register as a user and receive a customized exercise and eating plan. A big part of the eating plan is keeping fat to less than 15 grams per meal. Although alli does block some fat, eating too much while on the program can result in side effects. alli sounds great, but people experience negative effects, like hard to control or loose stools and gas with oily spotting. This medication can reduce the absorption of some important vitamins, resulting in deficiencies in the long run. For this reason, it is recommended to take a multivitamin once a day at bedtime while using alli. In addition, women who are pregnant or breast feeding, people who have had organ transplants, those who have trouble absorbing food and people taking cyclosporine should all avoid alli. People who arent overweight or obese should also avoid this medication. Although alli can increase weight loss by up to 50 percent more than dieting alone, it should always be combined with a healthy diet and a regular exercise plan. As the first weight-loss medication to be approved for over-the-counter use, alli has received more than just 15 minutes of fame! Still, its very important to talk to your doctor before taking this medication, or beginning any diet or exercise program.More »
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Two thirds of the United States is obese and it's due to poor diet. Watch this video for tips on ow to follow the three rules of good nutrition.
Transcript: In July 2010, the Robert Wood Johnson foundation announced the results of their seventh annual report...
In July 2010, the Robert Wood Johnson foundation announced the results of their seventh annual report on obesity rates in America. Unfortunately, the news wasn't good. Americans grew fatter in 28 states last year. That means more than two-thirds of our country, or 38 states, now have adult obesity rates above 25 percent. This is especially interesting, because according to another new study, 77 percent of Americans are actively trying to lose or maintain their weight. That's a lot to chew on, so let's review: at the same time that the large majority of Americans are trying to improve their diet, obesity rates have reached an all time high. Something doesn't add up. Or maybe the real problem is that everything adds up -- too many calories, too much fat, too much sugar, you get the point. The bottom line is that many people are eating a lot more calories than they burn each day. The worst part, though, is where those calories are coming from. Researchers say about 35 percent of our total calories come from solid unhealthy fats and added sugars -- or foods like cookies, cake, pizza, french fries, ice cream and soda. But that's enough about what's wrong with the typical American die. Let's move on to what you should be doing for overall good nutrition. Now, there's a big difference in the dietary needs of, say, a 35-year-old male couch potato and a 23-year-old female marathon runner. So it's not accurate to say there's only one healthy diet for everyone. But when it comes to American's eating habits, most people make similar mistakes. So here are some quick tips: first, never skip breakfast. You've heard it before, but here's why it's worth repeating: studies show that people who eat breakfast are 30 percent less likely to be overweight -- tend to have stronger cognitive skills, and may even have a lower risk of heart disease, stroke, and diabetes than those who skip breakfast. The best breakfasts combine high-quality protein like the kind found in lean meat, eggs and dairy with complex carbohydrates like whole-grain toast or fruit this combination is packed with nutrients and will keep you feeling full until lunch. Second, check your portions. Portion sizes have steadily increased over the years -- some are simply gargantuan in size!! For example, fountain sodas during the 1950s and 1960s were about 7 ounces, compared with 12 to a whopping 64 ounces today. Ordering a pasta entree at a restaurant? It's double, sometimes triple, what it used to be!! It's even happening in your own kitchen standard plates, bowls and glasses are bigger than they used to be, too, so we simply fill them up with more food. To combat the growing trend, set your table with 10-inch rather than 12-inch plates, bowls that hold 2 cups rather than 4 and drink from eight to 10-ounce glasses. Speaking of glasses, the third rule of good nutrition is to watch what you drink. According to research from the university of North Carolina, Americans consume 450 calories a day from drinks alone! Even supposedly healthy drinks like flavored waters can be packed with added sugars, so think and label read - before you drink. With these three easy upgrades, you can help reverse the trend of expanding waistlines in America to learn more about nutrition and how healthy food can improve your life, check out other videos on this site."More »
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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 »
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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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Many people think that all fats are bad, but there are certain fats that are actually healthy. Watch this video to learn about the good fats and the bad fats.
Transcript: If no one knew smoking was unhealthy, people would never quit. Well, the same principle applies to your...
If no one knew smoking was unhealthy, people would never quit. Well, the same principle applies to your food. You may think you're doing your body a world of good by eliminating all fat from your diet -- but the truth is you may be missing out on important health benefits tied to certain types of fat--the "good" fats. Fat is the umbrella term for harmful fats like saturated fat and trans fat, as well as healthy fats likes monounsaturated fats and omega-3 fatty acids. What makes a fat "good" or" bad" from one perspective is how it affects the level of cholesterol in your blood. Studies show that eating too much saturated fat and trans fat - the "bad" fats - can increase your risk for developing certain diseases--mainly heart disease. Mono-unsaturated fats and omega-3 fatty acids, on the other hand, can actually lower your risk for heart disease and other chronic diseases. The United States Department of Agriculture recently reported that 11 to 12 percent of American's total daily calories are coming from the saturated fat in the food choices they are eating. That's way too much - the American Heart Association recommends that anyone older than 2 years should limit their saturated-fat intake to less than 7 percent of their total daily calories. So, where's all that "bad" fat coming from? Meat, poultry, seafood, eggs, and full-fat dairy products all contain saturated fats. But, of course, you shouldn't completely eliminate these foods from your diet. Choosing lean meats and low-fat and fat free dairy products, and removing the skin from chicken and turkey before eating are good all ways to reduce saturate-fat intake. For example, 3 ounces of extra-lean ground beef has about 2.6 grams of saturated fat while 3 ounces of regular ground beef has 6.1 grams of saturated fat. And whole milk has about 3 times the amount of saturated fat as low-fat (1%) milk. Now - what about those "good" fats? Mono-unsaturated fats are found in nuts like macadamia nuts and hazelnuts, seeds, and certain plant oils. Research has found that certain amounts of these healthy fats can help decrease "bad" cholesterol - LDL -- and increase "good" cholesterol, or HDL. Olive oil and avocadoes are other good sources of this healthy fat. Foods that deliver the most omega-3 fatty acids include flaxseed, walnuts, salmon and sardines. These healthy fats may play a role in the prevention and treatment of a number of health conditions - heart disease, diabetes, migraine headaches, depression - the list goes on. Even healthy fats need portion control,--so here's a general guideline: Limit your total fat intake to 20 to 30 percent of your daily calories For someone on a 2000-calorie diet, that's about 44 to 65 grams of total fat a day. And emphasize fats from healthier sources like nuts and olive, canola and nut oils. Also: Don't forget to watch out for trans fats - the most dangerous fat. Trans fats have been shown to raise "bad" cholesterol and lower "good" cholesterol. Hydrogenated and partially hydrogenated oils contain trans fats, so they're typically found in French fries, cookies, chips, crackers and some microwave popcorns and peanut butters. The bottom line is that all fats are not created equal-- certain types are unhealthy and the right amounts of others CAN provide a lot of benefits to your health. Just remember that eating too much fat --can contribute to weight gain. For more tips on how to upgrade your diet, check out other videos on this site.More »
Last Modified: 2013-09-25 | Tags »
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Finding a healthy meal or snack at the airport can seem like a lost cause. But major airport restaurants do offer at least one low-fat, high-fiber, cholesterol-free option. You just need to know where to look.
Transcript: These days, finding healthy food in the airport is just as hard as finding a roundtrip ticket for less...
These days, finding healthy food in the airport is just as hard as finding a roundtrip ticket for less than $300. And since making it through security is an accomplishment in itself - it's easy to throw healthy eating habits out with your liquids and find comfort in a big juicy cheeseburger and fries. You're on vacation so it's okay to let go a little, right? That may be a fine excuse every once in a while, but for frequent fliers, it's a quick way to pack on the pounds. Not to mention the countless health problems tied to being overweight. Just think about the options in a typical terminal. You can almost always find a sports bar, a deli, a coffee or bagel shop - certainly one of the major fast-food chain and maybe a sit-down restaurant like Chili's or Applebee's. It's basically a gastronomic high-security shopping mall. But wait - you're diet is not doomed!! According to a recent survey from the Physicians Committee for Responsible Medicine, 80 percent of major airport restaurants offer at least one low-fat, high-fiber, cholesterol-free option. The hard part is finding it. Lucky for you, I can help with that. For an early morning departure, you may not have a lot of options. But since even the smallest airports have a coffee shop, remember these general rules: Nutritionally speaking, nothing beats a regular cup of coffee or unsweetened tea. But if your regular caffeine fix is a little fancier, stick with skim milk, sugar-free syrups and no whip cream. Ordering your latte with sugar-free syrup and no whip cream knocks off about 37 grams of sugar. That's more sugar than you'd find in three glazed cinnamon donuts from crispy cream. Speaking of doughnuts, along with bagels and muffins, they may be appealing for their portability, but that's not a good enough reason to settle for their processed carbohydrates and lack of nutrients. You almost always have the option of high-fiber oatmeal or a sensible breakfast sandwich. Look for one with protein - think eggs or ham - so you'll stay full during your flight. And always choose an English muffin as the outer shell. Most bagels have about 300 calories and 60 grams of carbohydrates. For afternoon or evening flights, you have a new set of options. Every airport food court seems to have its token on-the-go Chinese chain. It may be a Manchu Wok, Panda Express, or the regional favorite, but my advice is the same for all: Skip rice and noodles and opt for double vegetables and only one ladle of a protein selection. You'll save hundreds of calories AND add a ton of nutrients. To keep the strands from sticking together, most Chinese noodles are made with a lot of oil. And unfortunately, the oil used tends to be less healthy oil. Even if you find yourself in a tiny airport, it's almost guaranteed that there's a McDonald's. The fast food favorite actually has a number of acceptable orders on the menu. Snack wraps are one of the most popular additions to the menu, and as long as you stick to the grilled versions sans mayo, they're also one of the healthier choices. And when you want to satisfy your sweet tooth on the fly, McDonald's snack size Fruit and Walnut salad is a great mix of protein, fat and fiber .The nuts and fiber from fruit will keep you satiated. As long as you know where to look, you can find healthy food at the airport and return from any trip just as trim as you were during takeoff. For more tips on how to eat healthy when you're away from home, check out other videos on this site.More »
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Boosting brainpower is as simple as snacking on the right nutrient-rich brain foods. Find out how fruits, vegetables and certain proteins and fats can help improve brain function.
Transcript: There's possibly nothing worse than heading into a job interview, a major test or a big presentation...
There's possibly nothing worse than heading into a job interview, a major test or a big presentation and having your mind jump from thought to thought. But regaining your focus and feeling like you nailed it - is as simple as snacking on the right" nutrient-rich foods". See, our bodies and the way we function are nothing more than a reflection of the various chemicals we put through our system every day. So when those chemicals are the healthy kind, or the kind you get from fruits, vegetables, certain proteins and specific fats, you'll feel healthier and perform better. When you need to concentrate, research shows that eggs and other foods that contain "choline" are your best bet. Choline is a nutrient that helps transfer messages between nerves in your brain - in other words, it keeps you sharp. One large hard-boiled egg has about 113 mgs of choline - that's 20 percent of the daily-recommended intake for men and 25 percent for women. Pair it with a cup of almonds -- and you'll add 52 more milligrams to your total choline intake. Snacking on blueberries and "nuts or seeds" is another way to stay focused all day. The blueberries help protect your brain from oxidative stress, while sunflower seeds offer just the right amounts of vitamin e and magnesium. According to researchers at the university of Maryland medical center, magnesium prevents migraines by helping you stay relaxed. In one study, people who took magnesium reduced the frequency of migraine attacks by 41.6 percent - that means someone who usually suffers from about 12 migraines a year would only have 7! You can get 1/3 of your daily magnesium from about a quarter of a cup - or one small handful of sunflower seeds. Another surefire way to boost concentration is eating a meal that includes both fish and quinoa. The omega-3 fatty acids found in fish are one of the primary building blocks of brain tissue, so they're essential to "boosting brainpower." Quinoa is a cross between a seed and grain and it's packed with protein - which research shows - helps stabilize blood sugar levels and keeps energy levels high. Quinoa is also a good source of iron and vitamin b2, which are crucial when it comes to generating energy. One study from Colorado state university found that people with low iron levels appeared tired and lazy and couldn't keep their mind from wandering. One thing to consider is that it'll take a little more than these key ingredients to keep you focused throughout the day. Combine these foods with a good night's sleep and then kickstart it all with a balanced breakfast. Just remember not to eat too little or too much. Hunger pangs or feeling bloated and lethargic from over-eating can break your focus too. to learn more about the best foods for every part of your body, check out other videos in this series.More »
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Studies show that you are more likely to gain weight when under stress. However, there are some stress fighting foods that can help. Learn more from this video.
Transcript: In our world of pinging inboxes, ringing phones, and rising prices, stress is just a part of life. Unfortunately,...
In our world of pinging inboxes, ringing phones, and rising prices, stress is just a part of life. Unfortunately, though, it comes with some nasty side effects. A 2008 British study found that stressed-out people are 54 percent more likely to suffer heart attacks and stroke. And more research shows that stress spikes levels of the hormone cortisol, which tells your body to store fat. In other words, the more stressed you are the more likely you are to gain weight. But only if you're eating the wrong foods or ones that are notoriously high in processed carbs unhealthy fat and preservatives. The RIGHT foods, on the other hand, may not only relieve stress, but they can also help you lost weight. Leafy green vegetables, almonds and low-fat cottage cheese are 3 stress-fighting foods that you can easily squeeze into your diet. Leafy greens such as arugala, chard and spinach are rich in the B vitamins that help produce feel-good hormones in your brain. In fact, a study published in the Journal of Neuroscience Nursing found that a LACK of vitamin B6 can cause nervousness, irritability, even depression. Crunching on a serving of almonds can obviously help relieve that stress that builds up in your jaw, but it's the vitamins you're sinking your teeth into, that really do the trick. Almonds are packed with vitamins B and E, as well as magnesium, zinc, and the hormone serotonin. Stress hormones can deplete your body's supply of magnesium, reducing your ability to cope with everyday pressures. So eating almonds can help settle your nerves. For a cold stress-fighting snack, combine berries with a half-cup of low-fat cottage cheese. The protein and calcium in cottage cheese will keep you feeling full, and the vitamin C from the berries act as antioxidants. Not to mention, a half-cup of low-fat cottage cheese is only 79 calories. Now while you're adding these stress-fighting foods into your diet, you may also want to cut back on foods that may tend to cause stress and weight gain like Sugar, caffeine and alcohol. A can of soda might seem like a good idea when you're stressed, but a study from the American Journal of Public Health found that people who drink 2 and a half cans of soda a day are THREE TIMES more likely to be depressed and anxious when compared to those who drink less. Remember, living a stress-free life is as easy as eating a spinach and almond salad for lunch. To learn more about how nutrient-rich foods can improve every part of your body, check out other videos in this series.More »
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