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Archive for the ‘Nutrition’ Category
Tuesday, July 27th, 2010
Eating frequently gives you a sense of fullness throughout the day — but it does require some preparation so you don’t end up relying on vending machines or other sources of high-calorie, unhealthy food. Whether you work at home, in an office, or are constantly on the go, keep these sensible snacks close at hand. Each is worth approximately 100-250 calories and is easy to store and carry in plastic bag or container.
- Almonds (unsalted) – 10-15
- Cold cuts – 1 ounce of turkey, lean ham, chicken breast, etc.; watch for sodium
- Cottage cheese – 1 serving
- Eggs – 1 hard-boiled or 4 egg whites
- Fruits – Choose from the low GI list; good fruits include apples, pears, grapefruits, melons, and berries
- Protein shake – 1 scoop protein powder mixed with water
- String cheese
- Vegetables – Choose from the low GI list; celery sticks are especially good!
- Vegetable juice
- WASA crisp bread (rye or sourdough) with cold cut meat
- Wheat toast with peanut butter – Maximum 2 times per week
- Yogurt with berries
Image: Y
Tags: snacks
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Wednesday, July 14th, 2010
Are you planning a trip this summer? Being away from home can sometimes present a challenge to healthy eating, but fortunately it’s getting easier and easier to find restaurants that offer calorie-conscious, but still really tasty, menus. Inspired by my recent visits to Kalori in Stockholm, I’ve rounded up some great, nutritious dining spots around the world. Check them out and share your own recommendations in the comments!
Chicago: Karyn’s Raw Café – gourmet raw food and juice bar
Hong Kong: Life – not strictly low-cal, but all organic and vegetarian
London: Saf – high-end, organic, and mostly raw
Los Angeles: M Café de Chaya – contemporary macrobiotic cuisine
New York City: Energy Kitchen – fast food, all under 500 calories and never fried
Paris: Phyto Bar – organic, raw, and vegetarian/vegan-friendly
Singapore: LivinGreens – nutritious, vegan food
Stockholm: Kalori – every menu item includes the calorie count and GI number
Sydney: Iku Wholefood – organic, natural, and nutritious
Toronto: Commensal – natural, organic, and diet-friendly
Image: M Café de Chaya
Tags: dining, restaurants
Posted in Nutrition | No Comments »
Thursday, July 8th, 2010
 Q: Hey Tanja, I’m trying to lose weight, but have trouble not eating right before I go to bed. Would I still lose weight if I drank protein powder mixed with water right before sleeping?
– Stella
A: Hi Stella, I am not sure I understand your question completely. Does this mean you HAVE to eat before you go to bed? If you eat two hours before bedtime, you should still be okay and not be hungry. If you are waiting to sleep until the very early morning hours, of course you will be hungry.
I don’t think it is a problem to drink a shake before bedtime, but the MOST important thing is to eat according to how and when you train. If your metabolism is very high, you will still burn the nutrients as you should. Are all your meals balanced? I recommend eating five small meals per day. Check out this GAIAM article for information on the five meal ideal and other healthy eating habits.
Hope this helps,
Tanja
Do you have a question? Don’t be shy – ask it here!
Tags: weight loss
Posted in Ask Tanja, Nutrition | 1 Comment »
Wednesday, July 7th, 2010
Our journey through the list of Abs Diet Powerfoods comes to an end with something sweet: raspberries and other berries. This includes strawberries, blueberries, blackberries, goji berries … any kind, really! Most of us need little coaxing to eat these colorful little gems, but it’s nice to know they’re oh-so-healthy, whether you eat them fresh, dried, or frozen. Berries are packed with phytochemicals and antioxidants and may help reduce the risk of cancer. Raspberries and blueberries contain lutein, which enhances eyesight. And one cup of strawberries contains more Vitamin C than an orange!
We all know about adding berries to a protein shake or a bowl of oatmeal, but here are a few other great ways to add them to your diet:
• Make a strawberry, spinach, and avocado salad
• Top a whole grain Wasa crispbread with low-fat ricotta cheese and blueberries
• Mix sliced strawberries with a splash of balsamic vinegar and eat it over Greek-style yogurt
• Bake three-grain raspberry muffins
• Simmer some Swedish-style blueberry soup (PDF)
• For more information on the Abs Diet, visit Women’s Health.
Image: photofarmer
Tags: Abs Diet Powerfoods, berries
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Tuesday, June 29th, 2010
Summertime should be fun and carefree … but unfortunately, all those picnics, barbecues, and ice cream fests can take their toll! Keep these tips in mind and you’ll be able to enjoy yourself and stay healthy at the same time:
Fire up the grill. Grilling can be a great, low-fat way to cook. Healthy choices include veggie kabobs, turkey burgers, and chicken sausage. For recipes and ideas, visit Fitness Magazine.
Get into summer produce. Skip the mayo-heavy potato and pasta salads in favor of salads made from fresh ingredients like luscious strawberries, juicy peaches, fragrant basil, and heirloom tomatoes (rich in phytochemicals!).
Be smart about condiments. A dab here, a dab there … it can add up! Check out Active.com’s advice on condiments like barbecue sauce, salad dressing, mustard, and ranch dip.
Treat yourself. What’s a frozen dessert without fat, sugar, or artificial ingredients? Delicious! Try FitSugar’s recipe for popsicles with yogurt, bananas, strawberries, and pineapple.
Image: ben.chaney
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