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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