The de-seeding may be somewhat of a pain, but the effort is well worth the nutrients that the pomegranate has to offer! A symbol of life within multiple religions, this fruit's history dates back to ancient times, having been used to heal illness. Today, the pomegranate continues to offer much promise.
In addition to being a great source of vitamin C, vitamin K, potassium, and fiber, the pomegranate is praised for its anti-inflammatory properties and robust antioxidants. While research is still being conducted to confirm the fruit's medicinal potential, studies suggest that regular consumption of pomegranate juice (which is higher in antioxidants than green tea) could increase blood flow, lower blood pressure, and aid in preventing fatty deposits from building up around the arteries, which could lower your chances of heart attack and other heart-related problems. On another note, similar to grapefruits, pomegranate consumption can interfere with some medications. If you have any concerns, be sure to speak with your doctor.
Eaten alone, this fruit makes for a great snack, but it also makes a delicious addition into salads, yogurts, and savory meats. As Greatist points out, pomegranates are pretty high in naturally occurring sugar, so you'll want to be careful not to overdo it on the seeds and especially on the juice (an 8 oz serving packs in 31 grams of sugar). Rather than pouring yourself a full glass, consider going 50/50, mixing equal parts juice with sparkling or regular water. Just a splash of the good stuff is all you need! Personally, I'd just go for the seeds.
If you simply can't do with the de-seeding, you could always pick up a container of POM Wonderful's ready-to-eat pomegranate seeds at the grocery store (you may be paying double the price of a regular pomegranate, but at least you won't have to worry about ruby-red stained fingers and clothing). That, or you could watch this video from Saveur and learn how to get to the seeds without fuss! Oh, and an added bonus of buying pomegranates whole? They make for a gorgeous holiday centerpiece! And who doesn't love edible decor?!
Friday, November 15, 2013
Tuesday, November 12, 2013
Dining Out: preventing a Mexican food coma
Come Thanksgiving break, I'll be flying back down south. One of my favorite parts about going home is revisiting my favorite eateries, and even though the holiday is still a couple of weeks away, I already have Tex-Mex on my mind. Growing up as a native Texan, Mexican food had always been a staple in my diet. I was completely able to sympathize, then, when a reader asked me how to keep oneself in check at a Mexican restaurant. After responding to her question, I realized that there must be plenty of other Mexican food fans with the same question on their minds, so why not turn my response into a blog post? And so this post came to be.
Mexican food restaurants were always one of the most difficult places for me to practice self-control. Between the complementary basket of chips that's constantly refilled, the refried beans and rice that appear on the side of each meal without fail, and the crazy amounts of delicious cheese that top many of the menu's dishes, keeping yourself from inhaling everything set before you isn't easy.
After many years of doing just that, I grew tired of leaving the restaurant with unbuttoned pants, feeling as if I was going to explode from the three meals worth of food I'd have eaten. That's why I decided to start altering my eating behaviors when out at this most tantalizing of eateries. Here are a few strategies that I use to prevent over-indulging in the glory that is Mexican food:
Rather than eating straight out of the chip basket, I grab a handful and place them onto my plate. This allows me to keep tabs on the amount of chips I'm eating and prevents me from ruining my appetite before the actual meal arrives. Doing this also motivates me to eat them slowly rather than munching on one after the next. Slowing my pace gives my stomach time to digest the food and to signal to me when I've had enough. That, and if I were to finish my serving of chips before my meal came, I would surely feel the urge to reach back into the basket for more.
Another tactic I find helpful is to order a dish I can assemble myself, making fajitas my go-to. If it's not already marinated ahead of time, I ask for the meat to be cooked without salt (this helps to keep the sodium down) and for corn tortillas instead of flour. When preparing my fajitas, I take two corn tortillas and add the fajita meat (I always opt for chicken), some black beans (which I ask for instead of refried), guacamole, salsa, and a good drizzle of queso (for those who haven't experienced Tex-Mex, this would be the equivalent of sprinkling on some cheese.... but shredded cheese isn't nearly as amazing, in my humble opinion). With this entree, I'm completely in control of how much goes onto my plate, and whatever remains of the meal I have packed up for leftovers.
While there are other healthy menu options (such as shrimp tacos), not all of us go out for Mexican food in pursuit of a trimmer dish. If you'd rather indulge in an appreciably less healthy option, consider splitting the meal with someone else and ordering a soup or salad appetizer if the portion isn't enough to fill you up.
I hope that you all find these suggestions to be as useful for yourselves as they are for me! If you know of any other tips that you find helpful, I'd love if you'd share them in the comments below!
Mexican food restaurants were always one of the most difficult places for me to practice self-control. Between the complementary basket of chips that's constantly refilled, the refried beans and rice that appear on the side of each meal without fail, and the crazy amounts of delicious cheese that top many of the menu's dishes, keeping yourself from inhaling everything set before you isn't easy.
After many years of doing just that, I grew tired of leaving the restaurant with unbuttoned pants, feeling as if I was going to explode from the three meals worth of food I'd have eaten. That's why I decided to start altering my eating behaviors when out at this most tantalizing of eateries. Here are a few strategies that I use to prevent over-indulging in the glory that is Mexican food:
Rather than eating straight out of the chip basket, I grab a handful and place them onto my plate. This allows me to keep tabs on the amount of chips I'm eating and prevents me from ruining my appetite before the actual meal arrives. Doing this also motivates me to eat them slowly rather than munching on one after the next. Slowing my pace gives my stomach time to digest the food and to signal to me when I've had enough. That, and if I were to finish my serving of chips before my meal came, I would surely feel the urge to reach back into the basket for more.
Another tactic I find helpful is to order a dish I can assemble myself, making fajitas my go-to. If it's not already marinated ahead of time, I ask for the meat to be cooked without salt (this helps to keep the sodium down) and for corn tortillas instead of flour. When preparing my fajitas, I take two corn tortillas and add the fajita meat (I always opt for chicken), some black beans (which I ask for instead of refried), guacamole, salsa, and a good drizzle of queso (for those who haven't experienced Tex-Mex, this would be the equivalent of sprinkling on some cheese.... but shredded cheese isn't nearly as amazing, in my humble opinion). With this entree, I'm completely in control of how much goes onto my plate, and whatever remains of the meal I have packed up for leftovers.
While there are other healthy menu options (such as shrimp tacos), not all of us go out for Mexican food in pursuit of a trimmer dish. If you'd rather indulge in an appreciably less healthy option, consider splitting the meal with someone else and ordering a soup or salad appetizer if the portion isn't enough to fill you up.
I hope that you all find these suggestions to be as useful for yourselves as they are for me! If you know of any other tips that you find helpful, I'd love if you'd share them in the comments below!
Friday, November 8, 2013
Black Bean Brownies: don't be so quick to judge
What's moist, sweet, and packed with nutrients? My recent batch of black bean brownies, that's what! Don't let the black beans deter you. You have every right to be skeptical, but once you try one of these brownies for yourself, you'll wonder if any are actually in there.
Just think of the black beans as a boost for your brownies. You know, like the type you can have added into your beverages at juice and smoothie bars. Once blended into the mix, the taste of the supplement becomes unnoticeable (unless you go for one involving cayenne... those never go unnoticed), but that doesn't mean the benefits aren't there. The same goes for the beans— consider them to be an antioxidant, vitamin, fiber, and protein boost for your brownies. Multiple boosts for the price of one... what a deal!
If you're still not sold, there's another added bonus: these brownies are made with no flour! All of my gluten-free friends, you best be getting your baking sheets ready. You can write a nice thank you to Chocolate Covered Katie, later.
To make these brownies, you'll need:
- 1 (15 oz) can of black beans (drained and rinsed)
- 2 tablespoons cocoa powder
- 1/2 cup quick oats
- 1/4 teaspoon salt
- 1/3 cup honey
- 2 packets stevia
-1/4 cup coconut oil
- 2 teaspoons vanilla extract
- 1/2 teaspoon baking powder
-1/2 cup semi-sweet or dark chocolate chips
Preheat the oven to 350 degrees and coat an 8x8 pan with olive oil. Then, combine all of the ingredients (except the chocolate chips) into a
food processor and pulse until you have a very smooth batter. Once ready, pour the batter into the pan, stir in the chocolate chips, and pop into the oven for 18 minutes. Don't let the incredible smell tempt you into pulling them out too early; this gooey, chocolaty treat is worth the wait.
For a few ingredient substitutions, check out the original recipe by clicking the link here!
Just think of the black beans as a boost for your brownies. You know, like the type you can have added into your beverages at juice and smoothie bars. Once blended into the mix, the taste of the supplement becomes unnoticeable (unless you go for one involving cayenne... those never go unnoticed), but that doesn't mean the benefits aren't there. The same goes for the beans— consider them to be an antioxidant, vitamin, fiber, and protein boost for your brownies. Multiple boosts for the price of one... what a deal!
If you're still not sold, there's another added bonus: these brownies are made with no flour! All of my gluten-free friends, you best be getting your baking sheets ready. You can write a nice thank you to Chocolate Covered Katie, later.
 |
| I forgot to add the vanilla extract into the photo... whoops. |
- 1 (15 oz) can of black beans (drained and rinsed)
- 2 tablespoons cocoa powder
- 1/2 cup quick oats
- 1/4 teaspoon salt
- 1/3 cup honey
- 2 packets stevia
-1/4 cup coconut oil
- 2 teaspoons vanilla extract
- 1/2 teaspoon baking powder
-1/2 cup semi-sweet or dark chocolate chips
food processor and pulse until you have a very smooth batter. Once ready, pour the batter into the pan, stir in the chocolate chips, and pop into the oven for 18 minutes. Don't let the incredible smell tempt you into pulling them out too early; this gooey, chocolaty treat is worth the wait.
For a few ingredient substitutions, check out the original recipe by clicking the link here!
Tuesday, November 5, 2013
Healthy vs. Unhealthy Fat: the need to know
The Harvard School of Public Health couldn't have said it better: it's not about the calories in fats that lead to disease, it's the type of fat that's responsible. While unsaturated fats (both monounsaturated and polyunsaturated) can lower risk of disease, saturated and trans fats can increase risk. Fat intake is vital for a healthy body, but it's important to be wary of the types we're consuming and to monitor how much of them we eat— both healthy and unhealthy.
Forget everything you've heard about fat being bad for us; yes, certain types are harmful, but others are essential for maintaining good health. I'm always stressing how healthy fats aid in making us feel satiated and help to prevent overeating, but they also work to increase our levels of energy, reduce inflammation, decrease levels of bad LDL cholesterol and increase levels of good HDL cholesterol, lower blood pressure, and help us to better absorb nutrients from fruits and veggies (another reason to skip out on the fat-free salad dressing). Good sources of unsaturated fat include fish (such as salmon, sardines, tuna, and mackerel), nuts, seeds, avocados, and a wide assortment of oils (including olive, safflower, almond, and canola).
Even though unsaturated fats are highly advantageous for our bodies, they're high in calories, as well. If eaten in the right amounts, these healthy fats can help us lose weight or maintain a healthy one. However, going overboard can result in weight gain. Get your fill, but be sure to keep an eye on your intake.
Like healthy fats, saturated and trans fats can make us feel satiated, too, but our bodies become filled with much more than contentment from these unhealthy sorts. Saturated fat is a naturally occurring fat found largely in food sources derived from animals. Trans fat (which many believe to be more harmful than saturated fat) can also be naturally occurring, but the majority of it out there is created through a process called hydrogenation. Through this process, a partially hydrogenated oil is created, which changes the oil from liquid to solid and extends its span of time before spoiling occurs. Because of their longer shelf life and low cost, many food manufacturers choose to use saturated and trans fats in their products. Regular intake of these unhealthy fats can have adverse effects on the heart, increasing your chances of heart disease, stroke, raised LDL cholesterol, and diabetes.
Saturated and trans fats are commonly found in high-fat dairy (including ice cream, sour cream, butter, margarine, and cheese), red meat (pork, lamb, and beef), fried foods, and many processed foods (such as cake mixes and frostings, chips, pancake and waffle mixes, non-dairy creamers, crackers, and cookies). Even some plant-based foods are loaded with unhealthy fat. Coconut oil is one such example, being high in saturated fat; despite its popularity within the health scene, it should be consumed in moderation. Other plant-based sources that are high in saturated fat include palm oil and palm kernel oil, which are found in no-stir peanut butters.
If you're unsure if a product boasts high amounts of unhealthy fat, always check the nutrition label. Look to see if the product reads as having 0 grams trans fat (keep in mind that it may actually contain up to 0.5 grams of trans fat — food labeling laws actually allow for manufactures to use up to this amount and still have the trans fat listed as "0"), then survey the ingredient list to see if "partially hydrogenated oil" is listed. You'll also want to check to see if the saturated fat content is low.
Don't be worried about taking in a bit of unhealthy fat here and there; most foods are made up of a mix of fats, so even natural, healthy foods such as chicken, nuts, olive oil, and fish will contain some saturated fat. While unsaturated fats should be where the largest portion of your fat intake comes from, saturated fat can be consumed in moderation, and trans fat should be avoided whenever possible.
The American Heart Association recommends limiting your overall fat intake to 25-35% of your total daily calories, with less than 7% coming from saturated fat (if you're eating 2,000 calories a day, that's less than 16 grams) and less than 1% coming from trans fat (within a 2,000 calorie diet, that's less than 2 grams). So, in case I haven't emphasized it enough, be sure to keep tabs on how much fat you take in and on the kinds you choose to eat!
Forget everything you've heard about fat being bad for us; yes, certain types are harmful, but others are essential for maintaining good health. I'm always stressing how healthy fats aid in making us feel satiated and help to prevent overeating, but they also work to increase our levels of energy, reduce inflammation, decrease levels of bad LDL cholesterol and increase levels of good HDL cholesterol, lower blood pressure, and help us to better absorb nutrients from fruits and veggies (another reason to skip out on the fat-free salad dressing). Good sources of unsaturated fat include fish (such as salmon, sardines, tuna, and mackerel), nuts, seeds, avocados, and a wide assortment of oils (including olive, safflower, almond, and canola).
Even though unsaturated fats are highly advantageous for our bodies, they're high in calories, as well. If eaten in the right amounts, these healthy fats can help us lose weight or maintain a healthy one. However, going overboard can result in weight gain. Get your fill, but be sure to keep an eye on your intake.
Like healthy fats, saturated and trans fats can make us feel satiated, too, but our bodies become filled with much more than contentment from these unhealthy sorts. Saturated fat is a naturally occurring fat found largely in food sources derived from animals. Trans fat (which many believe to be more harmful than saturated fat) can also be naturally occurring, but the majority of it out there is created through a process called hydrogenation. Through this process, a partially hydrogenated oil is created, which changes the oil from liquid to solid and extends its span of time before spoiling occurs. Because of their longer shelf life and low cost, many food manufacturers choose to use saturated and trans fats in their products. Regular intake of these unhealthy fats can have adverse effects on the heart, increasing your chances of heart disease, stroke, raised LDL cholesterol, and diabetes.
Saturated and trans fats are commonly found in high-fat dairy (including ice cream, sour cream, butter, margarine, and cheese), red meat (pork, lamb, and beef), fried foods, and many processed foods (such as cake mixes and frostings, chips, pancake and waffle mixes, non-dairy creamers, crackers, and cookies). Even some plant-based foods are loaded with unhealthy fat. Coconut oil is one such example, being high in saturated fat; despite its popularity within the health scene, it should be consumed in moderation. Other plant-based sources that are high in saturated fat include palm oil and palm kernel oil, which are found in no-stir peanut butters.
If you're unsure if a product boasts high amounts of unhealthy fat, always check the nutrition label. Look to see if the product reads as having 0 grams trans fat (keep in mind that it may actually contain up to 0.5 grams of trans fat — food labeling laws actually allow for manufactures to use up to this amount and still have the trans fat listed as "0"), then survey the ingredient list to see if "partially hydrogenated oil" is listed. You'll also want to check to see if the saturated fat content is low.
Don't be worried about taking in a bit of unhealthy fat here and there; most foods are made up of a mix of fats, so even natural, healthy foods such as chicken, nuts, olive oil, and fish will contain some saturated fat. While unsaturated fats should be where the largest portion of your fat intake comes from, saturated fat can be consumed in moderation, and trans fat should be avoided whenever possible.
The American Heart Association recommends limiting your overall fat intake to 25-35% of your total daily calories, with less than 7% coming from saturated fat (if you're eating 2,000 calories a day, that's less than 16 grams) and less than 1% coming from trans fat (within a 2,000 calorie diet, that's less than 2 grams). So, in case I haven't emphasized it enough, be sure to keep tabs on how much fat you take in and on the kinds you choose to eat!
Friday, November 1, 2013
Workouts: building up the back
Having a strong back surely makes backless dresses look more striking and helps to attract admirers while playing beach volleyball (I'm talking to all of my California boys out there), but more importantly, it aids in your overall health. A strong back is key for good posture and stabilization of your whole body (which is especially important for those who play sports), allows you to lift heavier weights, and can prevent back pain from occurring (as well as relieve pain for those currently experiencing any). You may not have thought of making back exercise a priority during your workout, but clearly there's plenty of reason to add a good back exercise or two into your routine!
There's no lack of back strengthening exercises to choose from, a few of them being back extensions (which can also be done without equipment), alternating arm leg lifts, inverted rows (talk about a challenge) lat pulldowns, and swimmers. For a complete lower back toning and strengthening workout, check out the video below by Fitness Blender. A few of the exercises mentioned above are incorporated, and since the whole video is under 10 minutes long, you can get it done with little time to spare!
Tuesday, October 29, 2013
Halloween Candy: read up before you eat up!
Halloween is only a few days away, which means that if you haven't already stocked up on candy, chances are you'll be food store-bound soon. While you tell yourself that the candy you buy is all for the trick-or-treaters, you know deep down that you're likely to end up with a few wrappers of your own. After all, what else is one to do while waiting for the next round of kiddos to stop by?
A couple pieces of candy can easily fit into a healthy diet (given that you aren't making swipes at the bowl throughout the day...), but due to the miniature nature of Halloween candy, you may feel inclined to dig in by the handful. But not so fast!
Even though the fun-sized versions of our favorite treats contain far less calories than the entirety of their full-sized parents, if you allow yourself to eat piece after piece, you could end up consuming the equivalent amount... or more! (Gasp!) That doesn't sound very fun to me.
To give you full disclosure, I've compiled a list of the calorie, fat, and sugar counts found in a selection of the holiday's popular fun-sized candies (measurements based on one single, fun-sized piece):
Twix: 80 calories, approx. 4 grams fat, 8 grams sugar
Butterfinger: 85 calories, 3.5 grams fat, 8.5 grams sugar
3 Musketeers: approx. 63 calories, 2 grams fat, 10 grams sugar
Reese's Peanut Butter Cup (1 cup): 80 calories, 4.5 grams fat, 8 grams sugar
Baby Ruth: 85 calories, 4 grams fat, 10 grams sugar
Crunch: approx. 63 calories, 3 grams fat, 7 grams sugar
Twizzlers Strawberry Twists (snack size): 30 calories, approx. 0 grams fat, approx. 4 grams sugar
Kit Kat: 70 calories, approx. 4 grams fat, 7 grams sugar
York Peppermint Patty (1 piece): 50 calories, 1 gram fat, 9 grams sugar
Whoppers (one tube, or 3 balls): approx. 32 calories, approx. 1 gram fat, 4 grams sugar
Almond Joy (snack size): 80 calories, 4.5 grams fat, 8 grams sugar
Milk Duds (snack size): approx. 53 calories, 2 grams fat, approx. 6 grams sugar
Skittles: approx. 63 calories, approx. 1 gram fat, approx. 11 grams sugar
M&Ms: approx. 73 calories, approx. 3 grams fat, approx. 9 grams sugar
Snickers: 80 calories, 4 grams fat, 8.5 grams sugar
As for the candies that more commonly come piece-for-piece out of the bag as opposed to coming in individual packages (such as Starbursts and candy corn), be extra wary. Even though their calorie, fat, and sugar counts are low per piece, you don't want to mindlessly eat away. They all add up!
Now that you've got the facts, you can better prepare yourself to keep the sugar-buzz under wraps! (Pun intended.)
A couple pieces of candy can easily fit into a healthy diet (given that you aren't making swipes at the bowl throughout the day...), but due to the miniature nature of Halloween candy, you may feel inclined to dig in by the handful. But not so fast!
Even though the fun-sized versions of our favorite treats contain far less calories than the entirety of their full-sized parents, if you allow yourself to eat piece after piece, you could end up consuming the equivalent amount... or more! (Gasp!) That doesn't sound very fun to me.
To give you full disclosure, I've compiled a list of the calorie, fat, and sugar counts found in a selection of the holiday's popular fun-sized candies (measurements based on one single, fun-sized piece):
Twix: 80 calories, approx. 4 grams fat, 8 grams sugar
Butterfinger: 85 calories, 3.5 grams fat, 8.5 grams sugar
3 Musketeers: approx. 63 calories, 2 grams fat, 10 grams sugar
Reese's Peanut Butter Cup (1 cup): 80 calories, 4.5 grams fat, 8 grams sugar
Baby Ruth: 85 calories, 4 grams fat, 10 grams sugar
Crunch: approx. 63 calories, 3 grams fat, 7 grams sugar
Twizzlers Strawberry Twists (snack size): 30 calories, approx. 0 grams fat, approx. 4 grams sugar
Kit Kat: 70 calories, approx. 4 grams fat, 7 grams sugar
York Peppermint Patty (1 piece): 50 calories, 1 gram fat, 9 grams sugar
Whoppers (one tube, or 3 balls): approx. 32 calories, approx. 1 gram fat, 4 grams sugar
Almond Joy (snack size): 80 calories, 4.5 grams fat, 8 grams sugar
Milk Duds (snack size): approx. 53 calories, 2 grams fat, approx. 6 grams sugar
Skittles: approx. 63 calories, approx. 1 gram fat, approx. 11 grams sugar
M&Ms: approx. 73 calories, approx. 3 grams fat, approx. 9 grams sugar
Snickers: 80 calories, 4 grams fat, 8.5 grams sugar
As for the candies that more commonly come piece-for-piece out of the bag as opposed to coming in individual packages (such as Starbursts and candy corn), be extra wary. Even though their calorie, fat, and sugar counts are low per piece, you don't want to mindlessly eat away. They all add up!
Now that you've got the facts, you can better prepare yourself to keep the sugar-buzz under wraps! (Pun intended.)
Friday, October 25, 2013
Baked French Fries: kiss the drive-thru goodbye
What if I told you that one of America's favorite cheat foods (despite its very un-American name) could be turned into a healthy snack or side dish? Then what if I told you that the healthier version tasted just as indulgent... if not better? Well, get ready folks, because I'm about to give you a recipe for some crazy good oven-baked French fries! You've got to try them for yourself. It's like a party in your mouth.
Seriously, forget the drive-thru. These clean and crispy fries leave their greasy counterparts in the dust! Based on The Talking Kitchen's recipe, for a heaping tray's worth, you'll need:
- 5 white rose potatoes (though I'm sure any yellow or white potato would do just fine)
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- Ground black pepper, to taste
- 1/4 cup cilantro leaves (optional- you likely won't need this much)
Preheat the oven to 425 degrees and line a baking sheet with aluminum foil. To prevent the fries from sticking, I recommend coating the lined sheet with a bit of extra-virgin olive oil.
After all is set, slice the potatoes into match-stick-shaped pieces and move them into a cold bowl of water. Let them soak for a few minutes and proceed to dry them in a paper towel. Once dry, place them back into a bowl and add in the extra-virgin olive oil, garlic powder, salt, and pepper. Mix well and lay the sticks flat on your baking sheet, making sure they don't overlap each other. Bake for 25 minutes (or until crispy), flipping them over half way through. And there you have it!
Seriously, forget the drive-thru. These clean and crispy fries leave their greasy counterparts in the dust! Based on The Talking Kitchen's recipe, for a heaping tray's worth, you'll need:
- 5 white rose potatoes (though I'm sure any yellow or white potato would do just fine)
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- Ground black pepper, to taste
- 1/4 cup cilantro leaves (optional- you likely won't need this much)
Preheat the oven to 425 degrees and line a baking sheet with aluminum foil. To prevent the fries from sticking, I recommend coating the lined sheet with a bit of extra-virgin olive oil.
After one bite, see just how long they last.
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