MiO: The New, Healthier Crystal Light?

I'm not a big fan of water flavoring packets that contain a list of artificial sweeteners and other chemicals.

You are basically pouring processed ingredients into your pure, clear, unadulterated water.

But, could new MiO liquid water enhancer be a healthier alternative to the powdered enhancers? Let's find out!

Water: This is how they get the sweetener to be a liquid sweetener.Citric Acid: Naturally occurring in the body, and is naturally found in all citrus fruits.Propylene Glycol: Used in a lot of non-food items as well like your shampoo, or as a non-toxic version of antifreeze. Technically, it could be toxic is we ingested extreme quantities. Overall, it is considered safe though.Malic Acid: Natural additive that helps give a sour flavor.Sucralose: Another name for Splenda.Acesulfame K: Another artificial sweetener also known as Sunett or Sweet One. Potassium Citrate: The salt of citrate that helps to maintain the proper pH of MiO.Polysorbate 60: An emulsifier.Red 40 and Blue 1: Food dyes. Potassium Sorbate: One of the safer preservatives out there.MiO claims that it does not cause an insulin response, and is therefore safe for diabetics.

There are zero calories, and zero everything for one serving. But, that is how it should be because the product is just made up of artificial sweeteners and additives.

The good thing is that you can use however much you like of the product. A recommended serving is 1/24 of the bottle, or ½ a teaspoon. But, it is still pretty hard to know how much that really is.

I consider MiO Water Enhancer healthier than Crystal Light because it does not use aspartame, and the ingredients are what I consider to be the safest versions of all the additives found in artificial drinks.

Does that mean I will drink it? Probably not. But, is it a good alternative for someone who is trying to decrease their intake of sweetened beverages like sodas? Absolutely.

What do you think? Have you tried MiO?

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Muesli Fusion All-Natural Raw Cereal: Put to the Test

If you have ever been to Europe or Down Under, you know that muesli is standard breakfast fare there.

However, muesli has never really caught on in the USA, which is a shame because it's usually really healthy and a great way to start the day.

A new company, Muesli Fusion, hopes to change that and they recently sent me samples of their all-natural muesli to review.

If you are unfamiliar with muesli, it's basically a raw rolled oats based cereal that includes nuts, seeds, dried fruit, and other raw whole grains. It isn't the same thing as granola, which is sweetened and then baked.

Muesli Fusion is only sweetened by the dried fruit used and can be eaten cold with milk, soaked in water, soaked in juice, or prepared hot as you would oatmeal.

I tried four varieties of Muesli Fusion; An Ox, Harvest Festival, Athlete Fuel, and POW. For the sake of time and space, here's how An Ox stacked up.

Ingredients: Organic Whole Grain Rolled Oats, Goji Berries, Blueberries (blueberries, sugar, sunflower oil), Organic Whole Grain Rolled Rye, Walnuts, Organic Cocoa Nibs

Muesli Fusion contains only simple, wholesome ingredients, but I'll expound on just a couple of them.

Goji Berries: These tiny berries grow in parts of china and are rich in antioxidants. The have been used in Chinese medicine for centuries for their health promoting properties.

Sunflower Oil: This oil is high in omega-6 fatty acids, there is debate concerning the dangers of consuming too much omega-6.

Rolled Rye: This is a great choice for many, but those with gluten intolerance should be aware.

Cocoa Nibs: These are the real deal folks. Just small pieces of roasted cocoa beans.

Having lived in New Zealand for 4 years, I came accustomed to having half the cereal aisle filled with different types of muesli. Now back in the States, I miss this raw cereal. Muesli Fusion is a great find. All the varieties are tasty and contain only simple, natural ingredients. On the downside, as with many of these specialty products, Muesli Fusion is on the expensive side.

I know I could make my own muesli, but for me and other busy people Muesli Fusion is a great ready-to-go option. If you've never tried muesli, it can be a great addition to your healthy diet. Not only can it be eaten for breakfast, but muesli is a great addition to yogurt and muffins as well as can be added to desserts like apple crisp to make it more nutritious.

Overall, Muesli Fusion is a clean, wholesome product and a nice addition to the marketplace.

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Light Laughing Cow Cheeses: Healthy or Not?

In my house, we like to keep laughing cow cheeses around for snacks. You can find them on most grocery store shelves advertised as a lighter cheese option.

I find them pretty satisfying for only 35 calories per wedge. But, how is it possible to keep the calories so low?

1 Wedge of Light Laughing Cow Cheese: Light Cheddar, Cheddar, Swiss and Semisoft Cheeses (Cultured Milk and Skim Milk, Salt, Enzymes), Whey, Cream, Sodium Phosphate, Sodium Citrate, Salt.

The ingredients are comparable to other soft cheese spreads like cream cheese. The only unnatural ingredients are the sodium phosphate and sodium citrate which are both preservatives. Sodium phosphate is typically used to preserve meats, and is a healthier preservative to use than nitrites. Sodium citrate is regarded as safe since it is just the salt of citric acid.

As you can see, one wedge is very light, and adds a very small amount of calories to your diet. The main negative nutrition fact is that one wedge contains 210 mg of sodium. This is quite a bit for such a small piece of food. For the average person, it is recommended to eat less than 2400 mg of sodium per day.

The added bonus of this cheese is that one wedge delivers 8% of your daily needs for calcium. This is higher than I would expect for a small piece of cheese.

Light Laughing Cow Cheese has six different flavors: creamy swiss, garlic and herb, French onion, blue cheese, mozzarella with sun-dried tomato and basil, and queso fresco and chipotle.

My favorite is the French onion. It tastes the most like a real cheese to me. The others all taste a little artificial or have some kind of slight chemical aftertaste. Other people I know do not think so. They love all the flavors and detect no chemical taste.

I don't like a lot of additives in my food, or preservatives, but for this particular product, I still consider it an option to include in a healthy diet. Plus, I don't buy Light Laughing Cow Cheese all of the time. I do try to stick to real cheeses, but smaller amounts. That is how they keep the calories so low with this product--the serving size. One wedge is only 21 grams, and can be eaten in just a few bites.

What do you think? Would you include this product in a healthy diet?

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Yoga's Sneaky Fat Loss Benefit

Yoga has become mainstream now, and it seems like everyone I know has tried it.

Many people do yoga for the fitness aspect of it while others continue to think of yoga more traditionally as a way to reflect upon oneself, meditate, and relieve stress.

I recently noticed that many celebrities, including Victoria's Secret super models, practice yoga as their main form of fitness.

So, if so many slender people are practicing yoga, can yoga really keep the pounds off?

A typical yoga workout may burn anywhere from 50 to 250 calories, on average. If you were to ride a bike or to go for a run for an hour, that could burn, on average, closer to 600 calories.

So, it is not the calorie burn in yoga that leads to fat loss, it is something else.

Perhaps the number one way yoga can help to slenderize is its ability to reduce stress. Yoga works on controlled breathing techniques.High intensity asanas (positions) are followed by periods of stretching. This helps the body relieve tension.Yoga is quietly concentrated which helps you to remove yourself from the stresses of everyday life.We often think so much about the needs of others, but yoga helps with centering (looking deeply within). Yoga ends in meditation to help calm and clear the mind.All of this helps to reduce cortisol levels. High cortisol levels are linked to an increase in belly fat. Maintaining lower cortisol levels can help to reduce fat, maintain good health and metabolism.

I believe the main reason yoga helps with fat loss is because it makes you more mindful in everything you do. Mindful eating is the key to a healthy weight, and yoga can help us get there.

Research shows that people are more likely to lose weight when starting a yoga routine. In my own experience, I feel more content, leaner, taller, calmer, confident, and more mindful when practicing yoga weekly.

Do you practice yoga, and if so, do you feel it helps you stay closer to your fat loss goals?

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Smart Halloween Candy Removal Tips

Growing up, I always had a massive bag of Halloween candy that lasted me a whole year.

Any food that has such a long shelf life is probably not a good choice. I know that many who are trying to lose weight worry about the temptation of candy.

So, even if you don't recognize Halloween, here are some ideas for removing candy from the house.

Participate in a candy buy back program. Dietitians are not the only ones who want you to consume less candy. Dentists want to save your teeth as well! In the USA, we have a buy back program where your local dentist will buy back candy in exchange for coupons, prizes, and cash. The UK also has similar programs.Send your candy to US troops. Many living away from home would love to receive a care package of candy. Soldiers' Angels is one program that will send your candy to the soldiers. Many dentists are also doing this in the buy back programs.Make a craft project! Make a candy mosaic (a picture out of candy), or a festive candy wreath.Call your local hospital or nursing home and do a reverse trick-or-trick. Go around to patients' rooms, and give out candy (as long as you get permission for which patients can eat the candy).Save the candy for the next Holiday. At Christmas, you can make decorations out of it, or use it to make Gingerbread houses. At your next birthday party or gathering, stuff a piñata full of the candy. Donate to a food bank, or shelter. If you live in the USA, contact Feeding America. For Canada, try Food Banks Canada. For Europe, try the Federation of Food Banks. For other countries like New Zealand, try the Salvation Army.

Of course you can eat a few pieces of candy without ruining your health! If you are going to choose to eat candy, I would recommend a healthier option like some dark chocolate.

However, if you ate just three extra pieces of candy per day and kept the rest of your diet the same, it could lead to weight gain over time. And for those dedicated to their weight loss routine, candy in the house is a frustrating obstacle.

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Forte: Gelato with a Pinch of Healthy?

Healthy Gelato? Is that possible?

I was recently sent some samples of Forte to try. They are marketing themselves as a protein rich, all natural, healthy gelato.

I love gelato, but I was almost scared to taste what a healthy version of the Italian delicacy would be like.

In my opinion gelato has always been one step above ice cream. Its rich and creamy texture, along with its bold flavors, and less fat and calories than traditional American ice cream make it a winner.

However, typical gelato still has a fair bit of fat and calories, so it's just a rare treat for me.

I/2 cup serving of Forte Vanilla Gelato contains: 160 Calories2.5 grams of fat1.5 grams of saturated fat20mg of cholesterol70mg of sodium18 grams of Carbs18 grams of sugar15 grams of protein40% RDA CalciumIngredients: Skim milk, protein blend (milk protein, soy protein), cane sugar, cream, agave nectar, egg yolk, madagascar vanilla, vanilla beans. 1/2 cup serving of Ciao Bella Vanilla Gelato: 220 Calories12 grams of fat7 grams saturated fat45mg cholesterol70mg of sodium25 grams of carbs21 grams of sugar 3 grams of protein10% RDA CalciumIngredients: Milk, cream, cane juice, dry milk, tapioca syrup, vanilla extract, guar gum, locust bean gum, carrageenan, vanilla beans

Well, Forte looks like it's definitely a step above this one in comparison to nutrition and ingredients, but does it taste good?

I sampled both Forte's vanilla and chocolate flavors and to be honest, they both knocked my socks off.

I don't know how they managed to make their product so creamy with such little fat. Both were full of natural flavor and would rival any traditional gelato I've tasted.

I'm thankful that they're sold in single serving cups. Otherwise, it could have been dangerous.

Looking at Forte's website, they are marketing their product to be consumed as a daily part of the diet for adults, children, athletes, seniors, and those with health conditions.

In fact, they have their ordering broken down into "a 10 day supply" and so on.

Forte is a dessert and although it's a healthier alternative to other gelato and fortified with protein, I don't agree with the notion that we, especially kids, need a sweet treat everyday.

However, as an occasional treat, Forte is a smart choice and much healthier than ice cream or standard gelato.

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How to Stop Smoking Without Gaining Weight

A weight loss patient came to me venting her frustrations over weight gain after she quit smoking.

She was at her breaking point and ready to start smoking again to get the extra weight off.

Smoking is the last thing you want to do to try to maintain a healthy weight. Even if your weight might be normal, your overall health is suffering.

Here are the ideas that I reviewed with her to get her on track to reaching her weight loss goals, while ridding that extra frustration.

Begin an exercise routine if you haven't already. This is the number one thing that helps most former smokers. Since smoking does burn extra calories, you can replace your previous calorie burn with exercise burn! An added bonus is that exercise helps to relieve stress, tension, and anxiety that you may be dealing with. Focus on eating mindfully. It is important not to become an emotional eater when you quit. Instead of reaching for a cigarette, many will reach for comfort food. Focus on your true physical hunger levels instead. Have snacks for munching readily available. When you do feel the need to put something in your mouth out of habit, grab a piece of sugar free gum or hard candy. Popcorn, fresh fruit, carrots, and other raw vegetables are good for crunching.Remove trigger foods and beverages from the home. This includes alcohol which may make you want to start smoking again, and contributes to empty calories in the day. Keep junk food and other "comfort" foods out of the house so you are not tempted.Eat 3 regular small meals and 2 or 3 healthy snacks in your day. This will help to tame your increased hunger levels. Yes, there are plenty of people out there who still smoke! Even though the rates have drastically dropped, people still need all the support they can get.

Those of you who have struggled with "food addiction" know what addictive behavior feels like. So, next time you meet someone who is struggling, you can share some of these tips.

If you have quit smoking, what strategies worked for you?

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BPA Contamination: Which Foods Should You Avoid?

BPA, Bisphenol A, has been all over the news as a dangerous byproduct that humans may ingest from plastic products.

Did you know that BPA from canned green beans is likely higher than any BPA you can ingest from a plastic bottle or other food source?

Now, you may be wondering what's so bad about BPA and if you need to stop eating canned green beans?

Disrupted endocrine function: BPA can act like an estrogen hormone in the bodyIncreased cancer risk: primarily the hormone-based cancers like breast and prostateDecreased fertilityCould interfere with neurological developmentObesityReduced thyroid functionDiabetesHeart DiseaseAsthma Canned soups and vegetables: Rinse these foods to get off some of the BPA, or try Eden Brand or Native Forest productsCanned infant formulaCanned soda and anything else in a can since it has a plastic liningFood in plastic containers with the number 7 on the packageNon-food item: Paper receipts contain BPAResearch has found significant health concerns with high levels of BPA, but humans are only consuming, on average, very low and slow doses. Therefore, it would be only imperative for pregnant women, babies, children, and women who may become pregnant to monitor their BPA intake. Most water bottles are now BPA free. Plastic containers are the least of my worries nowadays. If you are concerned, you can always buy glass containers.

I pay more attention to the packaging of my foods, and look for labels to say that the packaging is BPA free. But, as always, focus on eating more fresh and unpackaged foods, and we will have one less thing to worry about!

Do you avoid BPA?

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Special K Cereal: True Health Revealed

Special K cereal is probably one of the most popular cereals for adults.

But, does that make it the healthiest? Probably not, considering the majority of people are overweight.

If you choose Special K cereal for your breakfast or as part of the Special K Diet, you may want to think again.

Rice followed by wheat gluten, and sugar are the first ingredients in Special K, original flavor. High fructose corn syrup follows closely after.

So far, this says to label readers that this cereal is sugary and likely has a high glycemic index. This means that the food will cause a faster spike in blood glucose, and then leave you feeling tired and hungry.

Wheat gluten is used to improve the texture and flavor.

Wheat germ is what gives the cereal most of its nutrition. Defatted means that the fat is taken out so that the grain has a longer shelf life. The wheat germ is what adds the small amount of fiber, and some of the protein to the cereal.

Special K contains a significant amount of salt (223mg). When reading cereal labels, I like to see the sodium below 200mg.

Dried whey is a common food additive used for flavor, and is actual whey protein with the moisture removed. This contributes to the protein content of the cereal.

Malt adds flavor as well. The remainder of the ingredients are added vitamins and minerals.

The calories aren't high, and the actual sugar (4g) is not outrageous even though the first few ingredients are sugar. This is surprising, but still does not make Special K cereal a healthy choice. The fiber content is actually less than a gram! The main problem I have with this cereal is that it is not a high enough quality grain. It lacks the necessary fiber, nutrients, and phytochemicals to start the day off right.

Many people use this cereal to control calories, but you would be better off eating a piece of fruit with a few almonds.

Do you eat Special K or have you tried the Special K Diet?

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Weight Watchers Smart Ones Satisfying Selections: Smart or Not?

Weight Watcher's and Heinz team up to produce Smart Ones, frozen meals that are designed to be used with Weight Watchers PointsPlus or for anyone looking to cut calories, but avoid the kitchen.

I was sent a few coupons to try the new Smart Ones Satisfying Selections. Since we focus on healthy eating, let's see how these low calorie, frozen meals measure up.

I sampled Smart Ones Sesame Chicken, which comes in a single serving bag. It can be heated by placing the whole bag in the microwave or the contents can be placed in a non-stick skillet. An 11.7 ounce serving delivers; 360 Calories, 7 fat grams, 6 grams of fiber, 25 grams of protein, and 49 grams of carbs with 10 of those coming from sugar.

The meal was a satisfying portion and it tasted good. It looked to me like there were less vegetables in the actual product, then were pictured on the package and the chicken was breaded, which was a little soggy. I'm not sure why they went that route since breading only adds calories.

Here's where Smart Ones Sesame Chicken derails a bit. This frozen meal contains over 50 ingredients and while this is largely due to the the breakdown of how each main ingredient is made i.e. noodles, sauce, breaded chicken etc., there are some processed ingredients that we should be aware of.

Wheat- This product is predominately wheat based so people with gluten sensitivity should avoid it.

Sucralose- This product is artificially sweetened. Some people have reported allergic type reactions to this sweetener.

Chicken fat- This ingredient is added for flavor, but it also adds cholesterol and saturated fat.

Soy- Soy sauce, soybeans, soy protein, and soybean oil are used in this product so people with soy allergies should avoid it.

Preservatives- This product does contain preservatives. Potassium lactate and sodium phosphate are both used. Both are generally considered safe, but sodium phosphate is also a drug given to people to empty the colon prior to a colonoscopy.

While the taste of Smart Ones Sesame Chicken and portion size are definitely positive, I think the product could be improved nutritionally. They could use grilled chicken instead of the breaded chicken, which would cut down on processed ingredients and calories. To make up the calories saved by this change, they could add more vegetables to the product to increase its vitamin and fiber content.

Overall, Smart Ones seems to be one of the better frozen meal options available, especially for people following the Weight Watchers program who need some quick lunch or dinner options. However, the majority of their meals should be ones in which they prepare themselves using fresh, wholesome, non-processed ingredients.

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Spirulina: An Aquatic Superfood?

You may have heard of spirulina before and wondered what this health supplement is all about.

Spirulina is rare blue-green algae that is a powerhouse of health. It is said to have all the health benefits of multiple fruits and vegetables, yet packed into an algae that is normally fed to fish!

Complete Protein: It contains all the amino acids necessary for health. This makes spirulina a great food or supplement for vegetarians and vegans, or for those who eat less meat. However, with the recommended daily dose of 1 teaspoon, you will only be getting 2 grams of protein.B12: One of the few plant sources. Spirulina does not produce B12, but, rather it is a byproduct of animal contamination. No need to worry about contamination and toxicity as long as you are getting your spirulina from a reliable source. In addition, the type of B12 found in spirulina is questionable. We are still unsure if it gets absorbed by the body or not. So, vegetarians and vegans should continue to supplement in other ways.Trace amounts of thiamin, riboflavin, iron, copper, and manganese in one teaspoon of dried spirulina.Chlorophyll: A pigment found in spirulina that gives it a green color. Can help to improve digestion, improve the circulatory system, and heal the liver. Serving size: 1 teaspoon There isn't any concrete scientific evidence about what spirulina can be used for, but here are a few possible health claims: Alleviate PMSReduce depression, anxiety, and other mood disordersIncrease energyWeight lossBetter blood glucose controlImprove skin toneDecrease inflammation and arthritisReduce cancer riskYou can buy spirulina in a pill or powder form. But, please remember to buy from a well known brand, and do not take excessive forms of this supplement as it is not well researched.

Spirulina seems to be a superfood and a highly digestible source of protein. But, it is still fairly new on the market, so I would recommend caution when consuming it by only taking the recommended daily dose.

Have you tried spirulina, and if so, have you noticed any health benefits?

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Hemp: Power Food or Just for Smoking?

Is the hemp plant the world's answer to our dietary and sustainable resource woes?

Its fiber is praised as one of the strongest to make textiles with and its seeds are touted for their oil and complete protein.

But, should we be buying stock in hemp farms? Or, are hemp food products just a fad?

First of all, before all of the anti-marijuana people get fired up, I'm talking about the 2 very low THC producing sub-species of Cannabis. One which has fibrous stems and the other which has oil rich seeds.

Hemp is a highly sustainable crop because it grows fast and requires little to no pesticides or herbicides. However, it does require nutrient rich soil, so fertilizers are normally used.

Non-THC crops are used to make clothes, rope, biofuel, paint, and food products. They have been cultivated for 1000's of years.

Hemp Seed Oil: This oil is cold pressed from the hemp seed and is marketed as a better choice than olive oil. The oil has a light nutty taste and can be used on salads or for cooking. It has a smoke point of 330 degrees Fahrenheit, which is lower than that of olive oil.

It contains less saturated fat than olive oil as well as provides 2.5 grams of omega-3 and 7.5 grams of omega-6. The oil I sampled was "GOOD Original Hemp Seed Oil". They also use this oil to make a line of salad dressings and mayonnaise.

Hemp Protein: This has become a popular choice among vegans as a way to get extra protein their diets. The hemp crop has less environmental impact than the soy crop and I won't even go into the impact the dairy industry places on the environment in oder to produce whey protein.

The downside to hemp protein is that it is more expensive and yields less protein per gram of product. 30g of hemp protein powder yields 15g of protein, while the same amount of whey yields 21g and soy 24g. However, hemp protein powder delivers 8 grams of fiber, while the other two have very little to none. I looked at Nutivia hemp protein for this comparison.

Hemp Milk: This cow's milk alternative is also gaining popularity as yet another way to avoid the cow pus. I recently wrote an article comparing the nutrition of milk alternatives, so I won't repeat that here.

I think any plant that can be grown easily, that's good for the planet, and that has a lot of practical applications should be considered a viable crop. The USA has been reluctant in allowing farmers to grow hemp, so most is imported from China.

Hemp protein is a great option for those that need more protein in their diets, but can't or don't want to use whey or soy. I'm a bit 50/50 on the use of the oil. Although it does have healthy omega-3, it also has quite a bit omega-6. Many nutritionists believe these should be consumed in a balanced ratio.

Perhaps hemp food products will come down in cost as more brands enter the marketplace providing increased competition.

Have you tried hemp protein or oil? What did you think of it?

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Prevent Cold and Flu with a Healthy Diet

As many of us approach the cold months of the year, flu season begins to peak. I fair pretty well most years and seem to avoid a lot of sick days. It got me wondering if diet has anything to do with staying cold-free.

Well, I did my research, and there is some evidence that a few key nutrients can ward off the common cold and the flu.

Sunflower Seeds: Are an excellent source of vitamin E--one of the highest natural sources! Natural vitamin E found in foods is a powerful antioxidant and immune booster. Most nuts and seeds are also a good source of selenium and zinc which can help the body detoxify.Garlic: Contains a phytochemical, called allicin, which can kill bacteria and viruses, and is thought to improve the immune system. Spinach: Any leafy green vegetable contains abundant nutrients. But, spinach is a powerhouse of vitamins and minerals that can help ward off disease. Spinach is an excellent source of vitamin A, vitamin K, manganese, folate, magnesium, iron, vitamin C, potassium, vitamin E, and zinc (just to name a few). Mushrooms: Another good source of selenium and zinc. In addition, mushrooms were used as one of the world's first antibiotics. There is even a mushroom called the maitake mushroom that is used in cancer prevention and treatment. There is a long history of use of mushrooms for illness prevention.Yogurt: We all know now that yogurt contains probiotics which can improve the healthy bacteria in the intestines. Healthy intestinal bacteria are a key for proper immune health. Look for yogurts that contain vitamin D, and you will get an additional health boost.Citrus Fruits: One piece of citrus fruit can contain over 100% of your daily value for vitamin C. Peppers are also a great source. Vitamin C has long been studied for its properties in curing a variety of illnesses. Tea with Lemon and Honey: Tea is detoxifying. Lemon is a natural antibacterial. Honey is a combination of an antioxidant and antibacterial. All three combined make a nutritious and almost medicinal drink!Water: Helps to flush out toxins, and maintain hydration. Proper hydration is key to keeping the metabolism strong and healthy.Of course, don't forget to wash your hands frequently. This is the first step in preventing the flu. But, aside from proper hygiene, I will be eating healthy this cold and flu season just in case any of these nutritious foods can help keep me disease-free.

What about you, do you feel like certain foods can prevent the cold and flu?

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Couple Loses Over 100 lbs on the 17 Day Diet

Here's a great story about a couple who did the 17 Day Diet together and lost over 100lbs.

This couple emailed us directly and aren't connected with 17 Day in any way other than using the program to lose weight.

Georgia: Starting Weight: 188lbs

Size: 16-18

Health: I was struggling with menopause and hot flashes! I easily gained at least 25 pounds with nothing seeming to work, plus I had stomach/digestive issues, was out of breath, not happy with myself, and I had no energy.

Kurt: Starting Weight: 285lbs

Size: 2XL-3XL w/42 inch waist

Health: One year prior he had 2 heart stents put in, was a full blown diabetic needing more and more insulin to try to maintain blood sugars, high cholesterol, high blood pressure, and taking several medications for both symptoms/diseases just to try to keep them at a fairly normal level--still high, but somewhat controlled.

First of all, my clothes didn't fit and I refused to buy larger. My thighs rubbed together to the point they were chaffing and it hurt to walk. I also began to notice that my stomach seemed to be resting on my lap when I sat.
Us BeforeOn top of that, I was recouping from an accident where my leg and foot were severely injured. The healing was very slow and shoes were not fitting right (due to my feet being 2 different sizes). I love my husband and didn't want to lose him to heart disease or diabetes and Kurt didn't want to die from them either. He had no energy, bad color in his complexion, and his feet hurt from diabetes. He was also outgrowing his clothes.
A person that Kurt did business with told him about the 17 Day Diet and obviously it was working for him. The man also told him about others in his family also on the diet and their success stories. Kurt and I had been thinking about going back on Atkins or South Beach--which we had used in the past, but just couldn't get excited about it.

When Kurt came home and told me about it the diet, Kurt was not only excited about it, but it was something he wanted to do, so I was all for it. I loaded the book on my Kindle, read it, and began preparing for "D" day which was May 15, 2011.

We were amazed! After the only 3 days Kurt had lost 10 pounds and I had lost 5. It just continued from there. I spent most of the 1st 17 day phase concentrating so much on the meal plans, shopping lists, etc, that it was pretty easy and the 17 days went by quickly.

As the weight started coming off, it was easier to exercise. I really didn't exercise until the 3rd phase. I did, however, make sure that I did something outside of sitting on the couch like cleaning, laundry, yard work, etc, so that I had some form of workout for at least 17 minutes each day. Presently, I exercise about 3 times a week on the treadmill for about 45 minutes. Kurt does a lot of walking with his job, but some days will make extra effort to walk between buildings on the fairgrounds vs. riding.

Today, we both have so much energy, more confidence, and like our new bodies. We both hit our 50 pound weight loss goals in August 2011 and have actually surpassed them. We still want to lose about 5-10 more pounds.

Kurt now wears size L-XL and 34/36 waist pants. I am now a size 6-8. He only takes 3 pills a day now and no more insulin shots! His doctor actually shook his hand and congratulated him. Prior to the diet, we spent so much money on medications.

The most expensive thing about the 17 Day Diet was purchasing new clothes! But, what fun! We laugh that we can now bend over, tie our shoes, and breath at the same time. Kurt is an avid hunter and has found that the his lighter weight has easily helped with his pheasant and deer hunting.

We get so many compliments and are continually telling people about the 17 Day Diet. We consider this a lifestyle change and will be on it forever. However, the best part of this diet is that my husband will now be around for a long time!
If you don't see the scale move--don't get discouraged. I always feel that this is a time when my body seems to be reshaping itself.If you get bored with meals, go to the 17 Day Diet recipes site. There are so many awesome recipes by very creative people which helps keep up motivation.Always continue to reference the book for each phase/chapter as you go through. I find that I have missed items or forgotten things in between time.If you can do this as a couple or family, all the better. For those who don't need to lose the weight, the meals can be easily modified for them.

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The Aquavore Diet

Dr. William H. Dunn, a cancer doctor, wrote the book, The Aquavore Diet. His goal is for everyone to understand how to minimize cancer risk through a healthy diet.

The Aquavore Diet gives a plan on how to do so by eating foods with higher water content.

The idea is that maintaining good hydration status will help the body detoxify, improve metabolism, stop dehydration, increase feelings of satiety, and improve the function of the hypothalamus. All of this will help to reduce weight, and keep the body healthy.

The Aquavore Diet notes that over time we have begun to choose high calorie, low moisture foods. We get hungry and thirsty and may reach for that salad or apple, but the smell and temptation of the other foods seem much more appealing.

Dr. Dunn suggests that by eating these low moisture foods, they never satisfy our original thirst. We keep eating and eating to try to satisfy that hunger, but since the food is low moisture, all we ingest is excess calories. This leads to a weight problem.

Just like insulin resistance, The Aquavore Diet suggests we get "thirst" resistant. As we age, many of us can get by with less and less water. But, we need to turn this around in order to improve the body processes. Dr. Dunn says it is as simple as drinking a little more water every day, or eating foods with a lot of moisture. Cook meats at low and slow temperatures like in soups or stews, but focus on eating more plant proteins.Consume more fish and seafood.Any fresh fruit or vegetable including beans and potatoes.Broths or soups.Nuts.Limit alcohol to only one or two small glasses of wine per day because it can have dehydrating and other negative health effects beyond that.Jello for dessert.You may eat any ratio of protein, fat, and carbohydrates as long as you focus on eating high moisture foods and keeping the glycemic index of foods lower. Dr. Dunn does suggest not to consume too much protein (no more than 30% of your total calories), but the key to this diet is consuming plenty of fruits and vegetables which happen to have high moisture and high fiber contents. The Aquavore Diet also recommends always starting a meal with soup or at least a salad. As with any diet, it is always good to ask your doctor or dietitian first.

Overall, I think this is a sound diet, and I like that you have the flexibility to choose what you want. The diet is very similar to following any clean eating or whole foods diet plan. I think it would work well for many people.

What do you think? You can learn more about or purchase The Aquavore Diet here .

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Pasta Squash: Low-Calorie, Low-Carb, as well as Tasty

Pasta may be among the toughest food items to portion manage whilst operating on excess weight loss as well as watching your own complete carbs intake.

Many individuals grow up consuming large dishes regarding pasta--it's the kitchen pantry staple. However, as well a lot pasta can harm the midsection, so why wouldn't you attempt a kind of winter squash in which resembles pasta?

Spaghetti squash looks just like a pasta and also features a comparable consistency. Obviously, you are able to certainly tell the distinction whenever consuming this. The actual squash isn't as starchy, doesn't taste such as a grain, as well as features a much more crispy texture and consistancy.

1 cup of cooked properly spaghetti squash consists of just forty two calories, ten grms of carbs, two grms of soluble fiber, 0 grms of fat, and also 1 gram with protein. This particular squash isn't as substantial in minerals and vitamins as other kinds of squash. 1 cup consists of 9% of one's every day value with regard to vitamin C, as well as 8% of one's every day value pertaining to vitamin B6 along with manganese. Much like some other vegetables, pasta squash nonetheless provides lots of anti-oxidants and is most likely an anti-inflammatory meals.

Not only can pasta squash save you a great deal of calorie consumption whenever you are working with weight burning, but that can also be a great pasta option for all those that consume gluten totally free. This really is additionally the ideal pasta option with regard to diabetes sufferers attempting to count carbs consumption.

Although pasta squash appears awkward to prepare, it's really pretty easy to make. Stick a fork in to the skin with the squash just like you would if you're cooking a entire spud.Place the entire pasta squash over a cooking sheet within the oven on 350 to 375 Fahrenheit for around 30 to 45 min's. This really is the simplest method to cook it since it will probably be extremely simple to cut in two whenever you remove it with the oven. Scrape your insides with a fork to be able to remove the particular stringy or simply "spaghetti" squash.

Add your preferred sauce or pasta topping and also you are carried out!I also appreciate normal pasta, but spaghetti squash is really a lighter dinner choice, and an additional distinctive method to consume vegetables.

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Have you attempted spaghetti squash? If that's the case, what is your preferred method to cook it?

Cow's Milk Alternatives Nutrition Guide

They say you can milk anything with teets, but if this is true, how then do they milk an almond or a soybean?

Anyway..... Whether you're lactose intolerant, vegan, or just not wanting to support the dairy industry, which milk alternative should you choose?

There are many different versions of each of the milk substitutes listed below including flavored and sweetened ones. So for simplicity, let's take a look at the nutrition of each type in its purest form. Also, nutrition could vary slightly between brands, but this will give us a general idea as to how the milk alternatives compare.

Soy milk is probably the most popular milk substitute.

Nutrition: Silk Organic Unsweetened (1cup serving)

Ingredients: Organic Soymilk (Filtered Water, Whole Organic Soybeans), Calcium Carbonate, Sea Salt, Natural Flavors, Carrageenan, Vitamin A Palmitate, Vitamin D2, Riboflavin (B2), Vitamin B12.

Nutrition: Rice Dream Enriched Rice Milk (1 cup serving)

Ingredients: Filtered water, brown rice (partially milled), expeller pressed high oleic safflower oil, tricalcium phosphate, sea salt, vitamin A palmitate, vitamin D2, vitamin B12.

Nutrition: Almond Dream Unsweetened (1 cup serving)

Ingredients: Almond base (filtered water, almonds), tricalcium phosphate, natural almond flavor with other natural flavors, sea salt, gellan gum, vitamin E, vitamin A palmitate, vitamin B12, vitamin D2.

Hemp milk is made from the hemp nut and is a new comer in the milk alternative market, so it may be harder to find in stores.

Nutrition: Tempt Hempmilk - Unsweetened (1 cup serving)

Ingredients: Hemp Nut Base (Filtered Water, Hemp Nut [Shelled Hemp Seed]), Natural Flavors, Tricalcium Phosphate, Carrageenan, Sea Salt, Vitamin A Palmitate, Vitamin D2, Riboflavin, Vitamin B12.

Coconut milk has been around forever, but it just recently has begun to be marketed as a cow's milk alternative. Since it's new, I couldn't find an unsweetened carton version.

Nutrition: Silk Pure Coconut (1 cup serving)

Ingredients: Coconuts, filtered water, natural sweetener, natural flavorings, vitamins, minerals.

All milk alternatives have added vitamins and minerals in order to make them similar to cow's milk. To determine which one is the best is a bit tricky, but it would greatly depend on what your nutrition goals are.

If you're looking for a protein rich beverage, then soy milk is the best or if you're cutting back on carbs, then rice milk should be avoided. Also, the fat content needs to be considered because in almond, hemp, and coconut milk most of their calories come from fat.

It may come down to taste, so determine which of these milk alternatives you enjoy drinking the most while still fitting in with your dietary guidelines. My only recommendation would be to avoid the products with added sugar as the calories greatly increase in those.

Which of the above milk alternatives do you prefer?

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Omega-6 Fat: Is It Really That Deadly?

Even non-hydrogenated vegetable oils, high in omega-6 fatty acids can have devastating health effects if consumed in large quantities.

Or, so we've been told by several health aficionados, whose message is gaining popularity.

So which scientific studies is the demonization of omega-6 (linoleic fatty acid) based on?

After all, vegetable oils rich in those fatty acids are in just about everything from chips and fast food to even, so called healthy, Lean Cuisine frozen meals. While some of us may have already reduced or eliminated such foods in our diets, the vast majority of people haven't.

Let's see what the research says.

I think it's pretty clear that the majority of the research would suggest that diets high in omega-6 fatty acids aren't a good idea. But, should we cut them out entirely? The research also shows that balance is the key. Omega-6 fatty acids should be in proper proportion to omega-3 fatty acids. The debate lies in what exactly that proportion should be.

Check nutrition labels in order to know what kind of fatty acids are in a product. Some products won't list omega-6 fatty acid, but you can identify it also as linoleic. Also, look for the names of the oils used in the ingredients list.

Choose: olive oil, avocado oil, coconut oil, canola oil, flaxseed, almond oil, fish oil

Avoid: corn oil, sunflower oil, safflower oil, soybean oil, wheat germ oil, sesame oil

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Concerned About Mercury in Fish and Flu Shots?

For cold and flu season this year, I was thinking about getting a flu shot. But, I stopped to think about the mercury that the flu vaccine contains.

This got me thinking: why should I worry about a silly flu shot when I eat mercury-containing fish all the time?

How important is it to limit our mercury containing fish intake?

Mercury is a natural occurring element, but is also a byproduct of pollution, and can end up in our rivers and oceans. This is how mercury gets into the fish supply, and then into our bodies.

Fish that contain the most mercury are large fish on top of the food chain: TilefishSharkSwordfishKing MackerelBigeye, Albacore, and Yellowfin TunaOrange RoughyMarlinGrouperBassBluefish

The type of mercury found in fish is called methylmercury and is considered a poison. Of course our bodies can tolerate small amounts of toxic compounds. Our bodies are relatively good at detoxifying as long as you don't overload the body with toxins. The dangerous part is that mercury stays in the body for quite a while since it is a heavy metal. Mercury poisoning first affects the nervous system and causes changes in temperament. The most sever cases of mercury poisoning can result in brain damage.

The most important thing is for children, pregnant women, or women who may become pregnant to limit their higher mercury fish intake to about six ounces per week, or twelve ounces per week of lower mercury fish and shellfish. This developing body is much more sensitive to heavy metal damage.

By comparison, some flu shots contain a strong dose of mercury, but a different form of mercury called ethylmercury (in the preservative Thimerosal) which your body degrades more quickly. A six ounce serving of light tuna contains about the same amount of mercury as one adult flu shot. So, I may get my flu shot this year, and watch my consumption of white tuna instead. I will still be eating other lower mercury fish!

How about you, do you ever worry about mercury levels?

Resource: FDA Levels of Mercury in Common Fish

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3 Steps to Put the Brakes on Sugar Cravings

Sugar can be one of the most formidable detriments of healthy eating.

Here is a 3-step defence strategy to use when those cravings come a knockin'.

Your number one defence against cravings is to simply find something else to do - right away. Ok I used the word "simply", implying that this is a "simple" thing to do. It isn't, but if you can get your mind focused on something else, the craving will likely pass. Here's a distraction inventory:

Take a bathDo some body weight exercisesBrush your teethSurf the netGrab a book/magazineWrite

If it so happens that you are unable to distract yourself, the second step is to find a healthy(er) option. Here is a list of things you can do to placate your sweet tooth.

Protein smoothies - make yourself a healthy smoothies with a flavoured protein powder.Chewable vitamins. Chewable vitamin C tastes at least somewhat like something you'd get at Halloween. Just don't overdo it - stop at 2000mg's worth.Greek yogurt with vanilla protein powder gives you a high protein kick with a vanilla twist. Dark chocolate: Bitter/sweet treat with health benefits! If you choose the dark chocolate route, however, just remember it doesn't take long to consume too many calories worth.Eat some fruit. Some dark seedless grapes are nice and sweet, but have fiber and antioxidants in them as well.

If all else fails and distractions aren't working and the alternatives just aren't going to cut it then allow the indulgence... but DO SO WISELY. That doesn't mean devouring a bag of chips or a container of Hagen Daas. When you choose to indulge do so moderately and without guilt.

So there you have it - a three step strategy to helping avert sugar craving!

What is your best tip for shirking sugar?

Image Credit: Flickr/delairen

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Barley: The Superfood Grain

I often forget about barley as a whole grain choice.

We often think about barley as peasant food or that mystery grain found in some soups.

But, barley has many nutritional benefits and can be easily used in everyday cooking.

Barley is similar to wheat as it is in the grass family and does contain gluten. So, those who avoid gluten or who have Celiac's Disease should avoid barley.

One cup of barley contains 13.6 grams of fiber which makes it an excellent fiber source. This is higher than most other foods. In comparison, oatmeal contains 4 grams per cup.

Barley is also an excellent source of selenium, and a good source of copper, manganese, niacin, and phosphorus. The high selenium content along with the high fiber content makes barley a powerful cancer-fighting grain. Studies have shown selenium to help prevent colon cancer as it can help to repair damaged cells.

Barley is considered a low glycemic food and therefore, is a great grain for Diabetics as well as those watching their weight. The magnesium found in barley in combination with the high fiber content helps regulate healthier insulin levels.

When shopping for barley, look for hulled barley which is a whole grain. This means that only the outer tough layer of the grain has been removed.

Here are some suggestions on how you can add barley to your healthy diet.

As the weather cools down, try adding barley as your grain to soups or stews. Try making a cold barley salad with fresh vegetables and herbs. Serve barley like rice as a side grain to your meat or fish. You can also buy barley flour for use in baking. Try cooking barley for breakfast like you would with oatmeal.

Aside from using barley for beer-making, there are plenty of other healthy ways to include barley in your diet! Again, more proof that whole foods help keep a body healthy.

Do you regularly eat barley? If so, how do you like to eat it?

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Baked Classics: A Healthy Snack?

Snacking can often make or break a person's healthy eating resolution. Afterall, most packaged snack choices are full of fat, sugar, and white flour.

I was recently sent some Baked Classics made by Classic Foods in order to put them through our healthy food test. These all natural, gluten free crisps look promising, but we know labels can be deceiving. So, let's see what's on the inside.

Taste wise, these crisps faired pretty well. Both the flavor and texture was nice and I easy finished the bag. In my experience, baked "healthy snacks" can sometimes seem a bit cardboard-like, but this wasn't the case. They just seemed a tad too salty to me. I think if they could reduce the salt a bit, they would still taste good, but this would reduce the sodium content some, which right now is comparable to regular chips.

Nutrition: A 1 ounce (28g) serving contains;
110 Calories3.5g of fat0g trans fat (really zero) and 0mg cholesterol 260mg of sodium19g total carbs 1g of fiber2g of sugar2g of proteinThe ingredients are all natural and nothing stands out as a red flag. The only thing that I would question is the oils used. They list canola, corn, sunflower, and/or safflower as possibilities. canola would have the lowest amount of omega-6 fatty acids which have questionable health effects. I think they would be a tad healthier if they would only use canola.

For those that prefer a sweet snack, these fit the bill. Again, the taste and texture were nice and I easily finished the single serving bag. They tasted sweet, but not too sweet and I was surprised at the low sugar content.

Nutrition: A 1 ounce (28g) serving contains;
120 Calories4g of fat0g trans fat (really zero) and 0mg cholesterol60mg of sodium19g of total carbs2g of fiber4g of sugar2g of protein
The ingredients are all natural with brown rice flour and whole grain corn flour being the primary ingredients, which are both good choices. Again, I would question the use of multi-types of oil and suggest that they go with just canola oil. They use the ingredient maltodextrin in the vanilla frosting flavoring, which is a sweet starch and is probably why the crisps taste sweet, but only contain 4 grams of sugar. Maltodextrin is absorbed as rapidly as glucose, so it could still spike insuline levels, but it's not clear how many grams are actually in the product.

Are Baked Classics as good as snacking on some vegetable sticks or a piece of fresh fruit? Of course not, but they are an excellent alternative to chips and cookies. If you are just dying for some chips or cookies, I think Baked Classics would make a good substitution. They will satisfy your craving and with only a little more than 100 calories, they won't break your diet.

They wouldn't be suitable for someone on a low carb diet and I thought the sodium was a bit high in the BBQ flavor, but other than that, they are made with ingredients you can feel good about eating and are perfect for those on a gluten free diet.

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6 Healthy Appetizer Dips

It's the beginning of football season here in the USA and we really like our chips and salsa as well as other dips while watching football.

What are we to do when most of these appetizers are loaded with calories? Even if you're not a football fan, or a chips and dip eating person, I am sure you can benefit from having more healthy snack options.

So, I have compiled a list of my top healthy dips and a few appetizer recipe ideas.

Spinach Artichoke Dip: This is a classic that we all love. Your average spinach artichoke dip is about 150 calories for 2 tablespoons. This can make the calories add up quickly because a typical serving is multiple tablespoons! Try this instead: Make your own with fat free yogurt, fat free sour cream, reduced fat cream cheese, and reduced fat cheeses instead of the full fat ingredients and mayonnaise. Salsa: This is your best choice in the dips category since it is all vegetables and seasonings. Even though salsa is your lowest calorie choice, go easy on the chips and try to bring some baked chips to your next gathering.

Another variation on traditional salsa is a chunky salsa with corn, peppers, black beans, cilantro, and lime juice. Bean Dips: You can get really creative with bean dips because each variety of beans has a different flavor. One of my favorites is a white bean dip with basil, pine nuts, white beans, garlic, and a touch of olive oil. Or, pick up a hummus at your local grocery store (or try making your own).

Sliced vegetables go well with bean dips, and this makes bean dips one of the healthiest and most nutritious options.Guacamole: Think of all the healthy monounsaturated fats you are consuming when you eat guacamole. However, it is still important to portion control this heart healthy dip as it can quickly become high calorie.Salmon Dip: With any seafood dip it would be best to make your own so you can use lighter ingredients like reduced fat cream cheese. Try adding extra celery and green onions for flavor and use less of the cream-based ingredients. Ranch Dip: This is another great vegetable dip. But, try making your own with a fat free Greek yogurt and plenty of herbs and spices. This will save you at least 100 calories, and 5 grams of fat per serving!

I hope this has given you some ideas for your next football game or get-together. What are some of your favorite healthy dips or appetizers?

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Eat The Foods You Love Diet

Have you ever thought about eating everything that you want to and still being able lose weight?

I am sure many of us have, but we all know what we need to do. For weight loss, we need to focus on fruits and vegetables and limit our overall calorie intake.

But, what if you could still shed some pounds while eating foods you enjoy?

A diet-blog reader commented on a post saying he eats what he loves and he has never had a weight problem. This struck me as a key idea that we all need to remember. Long term success of maintaining a healthy weight is often due to having a healthy relationship with food, enjoying what you eat, but not overdoing it either.

This is a hard concept to grasp for many people because food is tied to emotion, mood, stress, a person's schedule, and habits. But, I believe that everyone can get to a point where you enjoy food and do not have to worry about weight gain.

80% of the time it is important to eat clean and healthy. The other 20% of the time, it is OK to feel as if you are indulging.Research has shown that some of the best long term weight loss comes from cutting only 200 calories from your diet per day. This is low enough to trick the brain into still feeling satisfied while it is just enough to cause gradual weight loss.Portion size is crucial for long term success. Re-evaluate your mealtime and snack-time portions. Even if you have chosen a richer food, focus on keeping your portion of that food smaller in comparison to other foods on your plate. The first few bites of any food are going to be the best tasting bites. Only put a few spoonfuls of the higher calorie foods on your plate to help keep yourself satisfied without loading up on calories.Learn to love your fruits and vegetables. Sometimes we get stuck in a boring routine of cooking the same vegetables and fruits. Shop in season and be open to trying new produce. This will help keep those nutritious and waistline friendly foods delicious and exciting. Do you have any tips you have found helpful in achieving long term success maintaining a healthy weight while still eating your favorite foods?

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Re-proportion Your Plate to Lose Weight

We all know we need to eat more whole foods and fruits and vegetables to stay healthy. But, knowing the exact portion sizes for every single food out there can be daunting.

This past summer, the USDA (United States Department of Agriculture) introduced a helpful visual to make life easy. They call it MyPlate; I call it the half plate vegetable rule.

Make half your plate vegetables at mealtime, or combine fruits and vegetables on half your plate. This will help add filling fiber to your plate, keep the calories down, and add some quality nutrition to your meal.One quarter of your plate should be a protein choice. This could be anything that has significant protein like lean meats, fish, eggs, legumes, beans, or tofu. Adding this protein will help make sure you get the amino acids you need in the day, and help to keep you fuller longer.The other quarter of your plate should be a high quality carbohydrate source. An example of this is brown rice, whole wheat pasta, more beans, peas, legumes, or whole grain breads. Adding this carbohydrate will help round out your meal, keep it balanced, and help you feel satisfied.Use added fats sparingly on the plate and make sure they are healthy fats like oils, nuts, seeds, or avocado.Fat free or low fat dairy can be included in moderation. An example is a cup of skim milk or 6 ounces of a fat free yogurt.The plate rule can be very helpful to those who don't have time to create different meals for the family, or for those who don't want to worry about all the details involved in calorie counting. It's simple, and easy to remember when dining out as well. You can apply the principle anywhere--all you have to do is be determined to stick to it!

Do you have any plate portion techniques that you use to keep your meals healthy?

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Who Has the Healthiest Grilled Chicken Sandwich?

If you're out, about, and starving, there are 100's of restaurants to choose from. I think I could eat out here, three meals a day, in San Diego and never repeat a restaurant for at least a whole year!

Making healthy choices are key when eating out, so we wanted to let you know which major fast food chain has the healthiest grilled chicken sandwich.

I'm only looking at four major players as there are just too many fast food chains to list a chicken sandwich from each. So, would Mcdonald's, Burger King, Wendy's, and Chick-fil-A please enter the arena.

Serving size: 200 gramsCalories: 350Fat: 9g ( 2g sat. and 65mg cholesterol)Sodium: 820mgCarbs: 42g (8g sugar)Fiber: 3gProtein: 28gMcDonald's serves their sandwich by default with Mayo which is included in the total calories. It lists zero grams of trans fat, but this isn't exactly true as hydrogenated oils are listed in the liquid margarine used to prepare it. It is low in sodium and cholesterol.

Serving size: Not listedCalories: 470Fat: 18g ( 7g sat. and 85mg cholesterol)Sodium: 1100mgCarbs: 40g (7g sugar)Fiber: 3gProtein: 55gBurger King's sandwich is a little bigger than the other ones, but also pretty high in fat, saturated fat, and sodium. It lists zero grams of trans fat, but is unclear which oils are used for cooking the chicken and I had no luck finding this out by calling their consumer line.

Serving size: 230 gramsCalories: 360Fat: 7g ( 1.5g sat. and 80mg cholesterol)Sodium: 1110mgCarbs: 42g (9g sugar)Fiber: 2gProtein: 33gWendy's chicken sandwich fairs pretty well, but is high in sodium, delivering around half of the daily maximum intake. It is unclear how the chicken is prepared or the oils used to cook it, but it lists zero grams of trans fat.

Serving size: Not listedCalories: 290Fat: 4g ( 1g sat. and 80mg cholesterol)Sodium: 1030mgCarbs: 36g (9g sugar)Fiber: 3gProtein: 29gThe "inventor" of the chicken sandwich also fairs pretty well. Chick-fil-A uses no hydrogenated oils in their store, so it would totally be free of trans fat. They also serve the product dressing free which cuts down on some calories and fat, but only if you don't put any on yourself. However, this sandwich is high in sodium, delivering nearly half of the maximum recommended daily intake.

Comparing the four sandwiches in regards to how the stack up nutritionally, how they are prepared, and lastly, on how they taste, I would choose the Chick-fil-A Chargrilled Sandwich as the healthiest choice. It's only downfall is it's sodium content, but otherwise fairs better nutritionally. Chick-fil-A marinates their chicken in the store, so it's not a pre-frozen item and taste wise, I think it's a step above the others.

If you have to eat fast food, look for a Chick-fil-A, but make sure you pass on the Waffle Potato Fries.

Diet-blog was not compensated in anyway by Chick-fil-A to recommend their product. We're paying customers like everyone else.

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Grape Seed Oil: Healthy or Just Hype?

Over the last few years, grape seed oil has become popular as a dietary supplement and for its use in cooking.

Grape seed oil is perhaps even more popular for use in cosmetics! But, for dietary purposes it is considered a healthy unsaturated fat.

Is grape seed oil really worth all the hype?

1 Tbsp. of Grape Seed Oil:

120 Calories
13.6 g Fat
1.3 g Saturated Fat
9.5 g Polyunsaturated Fat
2.2 g Monounsaturated Fat
3.9 mg Vitamin E (19% of your Daily Value)
24.3 mg Phytosterols

Grape seed oil is rich in polyunsaturated fats--mainly, the omega-6 fatty acids called linoleic acid. Grape seed oil contains plenty of antioxidants. However, the antioxidants are not stable, and are fewer upon consumption. Grape seed oil is unique in that it contains phytosterols which can significantly help to reduce cholesterol. Overall, grape seed oil is considered a healthy fat because it is plant-based and contains plenty of unsaturated fats.

Grapeseed oil is an excellent frying or sautéing oil since it can be heated to high heat without smoking. The oil is very mild and lightly flavored so it works well in most dishes.

However, many people like to get their nutritional benefits in a pill form rather than adding to foods. Grape seed extract is very concentrated so the pill form is high in vitamin E, omega-6 oils, and antioxidants. This is one case where the supplement may provide more benefits than the actual oil.

Who knew the tiny seed of the grape had all this nutrition! However, I will personally stick to my omega-3 fish oil supplements and olive oil for my fat choices in my diet. I prefer to get more of the omega-3 than omega-6. We still need more research to prove that grape seed oil can outshine or at least match the benefits of those omega-3's.

How about you, have you tried grape seed oil?

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5 Pillars of Effective Goal Setting

People with goals succeed because they know where they are going. It's as simple as that."

- Earl Nightingale

Have goals? Here is a blueprint of sorts on how to properly set them to propel you towards success.

"I want to lose weight" is vague and arbitrary. Specific goals give you a platform from which to launch and some clarity to help you better act and create accountability. Instead of "I want to lose weight", try "I want to lose 25 lbs in 4 months" or "I want to run a 10k in under 45 min in 6 months".

Can you empirically keep track of your goal? Some goals are more tangible than others. For example a weight or inches goal is tangible. "More energy" is hard to quantify but a great goal all the same. You may measure this on an "energy scale" from 1-10 measured at certain intervals in the day.

This is where many fall off the wagon. Through celebrities, sketchy advertising and an "instant" mentality, we've been unwittingly lulled into believing that 10 lbs a week weight loss is reasonable to expect. Look at the changes you are willing to make, how much time you can dedicate to your goals and then set them. If you have quite a bit of fat to lose, aim for 2-3 lbs initially and then settle into a 1-2 lbs/week goal.

Life happens. We can be pulled off track for so many reasons. If you haven't met your goal or have backslidden a bit, re-calibrate, re-focus, and re-commit - immediately! Our culture appears to be one of all-or-nothing. It's not the end of the world if you don't reach your projected goal. Just get back on the horse right away.

We have a preoccupation with scale weight. For most this seems the only number that matters. It should go without saying that using girth measurements (waist/hip), body fat and simply how your clothes fit should be used concurrently with scale weight when it comes to body composition. I'm going to take this a step further, however, and propose looking at goals outside the fat loss "box".

Setting what I call "foundational" goals entails mindset and eating/exercise goals. Whether it's eating an extra serving of veggies or eating out 2 less times per week or adding more activity, setting these foundational goals will give you the give you the means to accomplish your larger goals.

Write out your goals, paste them to your fridge/ipad/bathroom mirror/inside of your wallet, and never take your eye off it.

You. Can. Do it.

Image Credit: Socialmediatools.ca

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Good Food Made Simple: Healthy Frozen Food?

Our supermarket's frozen food section is filled with frozen foods that are marketed as "healthy" options, but they are usually filled with sodium and preservatives.

Good Food Made Simple recently sent me some samples of their frozen food line. They claim to use all natural, simple ingredients just like someone would make the foods at home.

But, are they really as wholesome as they claim?

They offer three varieties of steel cut oatmeal and since this is one of my usual breakfast choices, I was happy to see how they compared to my homemade version.

Fruit and Berry Oatmeal

Serving Size: 8oz (227g)

Ingredients: Filtered water, steel cut oats, sweetened cranberries, sweetened blueberries, currents, sweetened cherries, vermont maple syrup, brown sugar, sea salt.

2.5 minutes in the microwave and the oatmeal was hot and ready to serve. It was creamy, tasty and I loved the berry combination. As for the ingredients, it is just like I would make it at home minus the vermont maple syrup. However, I use fresh fruit or non-sweetened dried fruit. 15 grams of sugar isn't bad, but I would suggest that if they would use non-sweetened fruit, they could get this number down a tad more.

Vermont Maple Syrup Oatmeal

Serving Size: 8oz (227g)

Ingredients: Filtered water, steel cut oats, vermont maple syrup, brown sugar, sea salt.

Again, same as above and great tasting. I could have still enjoyed it a little less sweet. Perhaps they could eliminate the brown sugar and just use the maple syrup. 10 grams of sugar isn't bad though.

Plain Oatmeal

Serving Size: 8oz (227g)

Ingredients: Filtered water, steel cut oats, sea salt.

If you want to add your own amounts sugar, stevia, or berries, then this plain oatmeal variety is perfect. I would probably pick this one because I like to add frozen blueberries to my oatmeal and just a pinch of brown sugar.

Good Food Made Simple has two types of frozen egg patties available.

Whole Egg Patties

Serving size: 2oz (57g)

Ingredients: Whole eggs, egg whites, whole milk, cornstarch, sea salt, pepper

These took about a minute to heat in the microwave and are just like I would make eggs at home except for the cornstarch. I tried them plain and with some cheese. Even plain, they had a good taste, but the texture was a tad rubbery although impressive for a frozen egg product.

Egg White Patties

Serving size: 2oz (57g)

Ingredients: egg whites, whole milk, cornstarch, sea salt, pepper

For those on a low cholesterol diet, these are perfect. Again, they are a little rubbery, but still tasty even by themselves. I would question 0 grams of fat since whole milk is used. They probably have less than 1 gram so it's not required to be listed.

Good Food Made Simple lives up to their claims as far as I'm concerned with only natural, wholesome ingredients and their products were easy to eat. Should someone with time to make their own oatmeal and eggs at home choose this product? Well, only if you have extra money to burn because making your own is way more inexpensive.

However, for busy people on the go, Good Food Made Simple provides some nice healthy, frozen breakfast options.

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7 Rules For Hiring a Personal Trainer

A personal trainer can be a fantastic way to help guide you towards your fitness and/or weight loss goals.

The problem is that there are hundreds to choose from in some places.

Here are some things to look for when hiring a personal trainer.

Above knowledge and experience, a true desire to help others must be alive and well in your prospective trainer. This will be evident from the get-go and should permeate in the sessions. Like any other professional, you want somebody who is genuinely interested in helping you achieve your goals.

Personal training is a largely unregulated industry. Virtually anybody can call themselves a "Personal Trainer" and not have to answer to any governing body as would a doctor, registered dietician or physiotherapist. Ask for qualifications. A degree/diploma in a health-related field such as kinesiology or exercise science is always a plus. Additionally, look for your trainer to be certified by a reputable organization such as ACSM, ACE, ISSA, NSCA, NASM or a recognized state or provincial (in Canada) body.

This is what will separate a so-so trainer from an excellent trainer. While a University education and certifications are great, it should be merely the beginning of a never-ending educational journey. Be sure whomever you choose is well-versed in the latest research on exercise and nutrition. You want somebody who is dedicated to constant improvement - especially in an industry that is ever-changing.

Look for a trainer with a minimum of 1-2 year of training experience under their belt. More experience is better, but also look for someone whose experience is applicable to your circumstances. If you have injuries for example, be sure your prospective trainer is well-versed in post-rehab exercise.

Do they offer a complementary session to meet/set goals?Do they perform an assessment? Ask specifically if your trainer performs a postural assessment and movement screen as a minimum. The trainer should know to use the data to put together a program.What will a typical session look like?What kind of plan will I be on?What is the cancellation policy?

Costs for personal training vary greatly. Look to spend anywhere from $50-$85/hr. If they charge less than this, you need to wonder why - it may be a red flag. Conversely, charging over $90/session is outrageous and in almost all cases unjustifiable. "Because that's what people will pay" is not reason enough to charge that much.

This is important and can be overlooked. Even if your trainer is highly educated, experienced, and effective - some personalities simply do not mesh. Look for someone you connect well with and whose style works well with your personality. Some people like the task master/drill sergeant while others prefer a more gentle approach.

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Tips To Include Lentils In Your Diet

Lentils, where have you been hiding all my life?

Over the last six months, I've discovered how awesome lentils are and have begun including them as a big part of my healthy eating lifestyle.

They taste great, are very nutritious, and extremely versatile. If you aren't a lentil eater, here are some reasons you might want to be.

There are several different types of lentils available, but the most common are brown lentils. The varieties just vary slightly nutritionally and it's fun to experiment with the different types.

Brown Lentils Serving size: 1/4 cup dryCalories: 170Carbs: 29 gramsProtein: 13 gramsFat: 1 gramFiber: 15 gramsGI Index: 21Lentils also have some impressive micronutrient amounts including; folate, choline, calcium, magnesium, phosphorus, and are rich in potassium with 731mg. They are also high in beta-sitosterol which is a plant sterol noted for it's ability to reduce bad cholesterol and inflammation.

Lentils are a great source of protein, but the protein isn't complete. However, if you eat lentils with a nutritious grain like brown rice, the meal then contains all the amino acids needed to build tissues within the human body. The high fiber content of lentils also makes them a winner with even more fiber than oatmeal.

My favorite way to eat lentils is by making a simple, but tasty, Indian curry with them. Here's the recipe. Also, lentils can be added to most soups and salads for added flavor and texture.

This lentil and roasted beet salad recipe is also great, but a little more time consuming to make. You could also add some lentils to marinara sauce for great vegetarian spaghetti or for use in other pasta dishes.

The possibilities are only limited by your creativity, but one thing that you'll find is that lentils are not only healthy, but cheap. I can make a big pot of lentil curry and long grain brown rice for about 7 dollars or less, which usually lasts for at least 8 meals and keeps well in the fridge.

If you're a lentil eater, how do you incorporate them into your healthy diet?

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Dried Fruit: Health Food or Sugary Treat?

Dried fruit is still fruit. The main difference is that there is a very low moisture content resulting in a fruit with a longer shelf life.

Since this fruit is now shrunken to at least half the size, this makes dried fruit a more nutrient dense and higher calorie food.

Does this also mean there will be more antioxidants per serving? Is dried fruit worth eating even though it contains high amounts of sugar?

There are over 300 calories and about 65 grams of sugar in one cup of dried fruit while your average fresh fruit contains about 60 to 80 calories and about 15 grams of sugar. Dried fruit contains similar amounts of vitamin A and C, but other vitamins such as thiamine are lost when the sulfur dioxide (a preservative) is added.Dried fruit has a higher fiber content than most fresh fruits, and most are a good source of B vitamins, rich in potassium, copper, iron, and manganese. Dried fruit has similar antioxidant levels to some fresh fruits. Prunes (dried plums) have the highest antioxidant levels which are about equivalent to fresh berries. A few prunes per day will keep the doctor away! Fresh blueberries, however, still reign supreme with the highest levels.

If your goal is weight loss, I would recommend limiting your intake of dried fruit. A good serving size is about 2 tablespoons. Be careful not to just snack on dried fruit because that is when it can quickly deliver the calories. Try to only use dried fruit as a topping to your food. I like to add a sprinkle to oatmeal, Greek yogurt, or on top of a salad. Or, I like to think of it as an alternative to gummy bears!

Since dried fruit contains higher levels of vitamins and minerals, it can be a great way to get a lot of your nutrition in a few small bites. Just remember that it is not quite as filling as fresh fruits and does have a much higher calorie count. But, for some with specific diet needs, dried fruit is a great choice. If possible, look for dried fruit that doesn't have extra sugar added and that's preservative free.

Do you eat dried fruit? If so, do you add it to other foods or eat it as a snack by itself?

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Simple Steps to Pack a Healthy Lunch

We all know that bringing a lunch everyday will save us calories and money, but it is all about sticking to it and making healthy choices.

You must plan ahead, spend an extra five to ten minutes packing the lunch, and then transport the lunch safely.

I bring my lunch to work almost everyday, so I will share with you some quick tips that I've learned.

Decide what you will eat for lunch. A few of my favorite lunches are: Salad with tuna or garbanzo beans and a light vinaigrette dressingHigh fiber wrap with hummus and vegetablesLeftovers from dinner in a reheatable container or leftovers placed on top of salad greensHomemade soup/stewSandwich thins or whole wheat bread with nitrite free turkey and a thin spread of pestoInterchange your snacks or sides. Try Greek yogurt, fruit, small handful of nuts, baby carrots/raw vegetables, hummus, whole grain crackers, reduced fat cottage cheese, and low fat string cheese.Make a shopping list of items you need for your lunch. On your weekly shopping trip, make sure to pick up the necessary items.Pack your lunch the night before. You will be much more likely to stick to packing your lunch if you don't have to do it during the morning rush.Use a lunch bag that is insulated and always pack an ice pack. Food will stay safe for up to four hours when left in the temperature danger zones. Using an ice pack and insulated lunch bag will help to extend this time slightly. I use a collapsible lunch bag that I can fold up and put in my purse for convenience.

These are just the basics. The hardest part is changing your habits and behaviors. Just remember that there is a greater payoff for bringing your lunch to work everyday. If your goal is weight loss, you may save a couple hundred calories resulting in a pound lost by the end of the week. If you goal is to eat healthy, packing a lunch could help to increase your fruit and vegetable intake.

Do you pack a lunch, and if you do, do you have any lunch ideas for the rest of us?

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