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Brenda The Healthy Lunch Recipes Girl has been a member since October 18th 2009, and has created 11 posts from scratch.

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Blueberry: Heart, Eye and Brain Super Food

published Wednesday, February 1st, 2012 at 5:55 pm by

February already? Wow time is flying right past us :)

Alright so last month the main topic was weight loss. This month will be all about Super Foods, yay! These foods will help improve your health and I will tell you where and how the benefit you. Today is a very-berry-day so let talk blueberries. You have probably heard that blueberries are great super foods because they are powerfully full in antioxidants. But it doesn’t stop here although antioxidants are great these tiny blue fellas they have other great benefits for you.

 

Ity-Bity-Little Super Blue

Back in the days blueberries were know to be rich in antioxidants but after some studies and research their health benefits are stacking through the roof…and there aren’t many parts of your body that couldn’t benefit from a little extra blueberry touch. In just one cup of blueberries you will find less than 100 calories, high amounts of fiber, and one-quarter of your daily requirement for Vitamin C. So why aren’t you eating them?

Blueberries

Blueberries

Besides being loaded with vitamins and minerals, blueberries can also send a boost of nutrients specifically to make your brain healthy. Some scientist claim that blueberries maintain and restore a healthy nervous system, prevent the death of those much needed brain cells, which is the leading cause to health concerns like Alzheimers disease, and help you keep your memory sharp for a long time. This is the kind of brain power I need, I’m 23 and I forget almost everything :(

Do you want and eagle’s vision? Well then I don’t think I can help you with that but blueberries might be able to get you half way there. Besides helping your brain blueberries contain compounds called anthocyanosides and flavonoids. What’s that? These two are like sidekicks who help reduce vision loss, as well as prevent macular degeneration, myopia, and cataracts.
What do these do?
Macular – not being able to see things clearly.
Myopia – loss of focus to see things.
Cataracts – clouding of vision

We learned that blueberries have an important antioxidant called anthocyanins , which help benefit in cardiovascular health and prevent heart disease. Blueberries contain more anthocyanins then red wine, which was long thought to be a better source of defending against free radicals. Another thing that can benefit from a healthy heart due to blueberries are hemorrhoids, varicose veins, and peptic ulcers.

 

Beware of Too Much Super-ness

Ok well not really the blueberries themselves but how you eat them. Apparently the protein in milk depletes the antioxidant power of the acids contained in blueberries. One study suggested that you eat blueberries one hour before or two after drinking milk. So eating blueberries with your cereals may not be the best thing to do, nutritiously speaking of course. Instead eat them as a mid-day snack or mixed in a fruit salad.

Now you can’t always expect wonders from everything. Blueberries contain oxalates, which can become concentrated and crystallize, creating some concern for those with a tendency for gallstones or kidney stones. This doesn’t mean you can’t eat them just portion it to a cup or two a day and pay attention to any allergies or other health concerns before indulging. But, for the vast majority, blueberries offer a wealth of nutrients that will benefit our health and well-being. Plus blueberries have some heavy molecules which can help prevent urinary tract infections by washing away harmful bacteria.

 

How to Select and Enjoy These Super Blues

Berry Snack

Berry Snack

With so many health factors coming from this tiny blue fruit, the question is not whether to eat blueberries, but how to eat and buy them. Which means they need to look the best to be the best, there fore you need to chose the ones that are firm and uniform in color.

If you get the watery ones these will spoil faster, so they need to be kept in dry containers in the refrigerator. Fr this reason you will want to wash and dry them thoroughly right after you buy them.

Lets say your stores don’t have the nice tasty looking blueberries, go ahead and buy the frozen ones. Blueberries freeze nicely and can me bought whole or smashed. Just make sure that you thaw them before they are added to a salad or eaten like a snack. If you use them too cook you can go right ahead and throw them in frozen just make sure to adjust your cooking time slightly.

Blueberries  can be found in almost every kind of recipe. Anything from breakfast to breads, salads to sauces, and desserts to drinks so you can enjoy them from morning to night. Even without a cookbook around you can enjoy them as a natural snack. You can eat them when your craving some sweets or freeze them and enjoy them on a hot sunny day.

 

If you are looking for an easy super food that is loaded with not only nutrition, but also flavor and versatility, then get to know these blue beautiful berry. It makes the perfect snack, dessert, and goes great with other dishes. Blueberries should definitely earn a place in your kitchen and you healthy diet. I know they earned a dent in my husbands wallet ;)

What is your favorite super food? Go ahead and comment below.

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Fat Wars: The Fat Resistance Diet

published Tuesday, January 31st, 2012 at 11:41 pm by

After trying endless diets, doing hours of bone-braking workouts, and trying almost every supplement you can find, still can’t loss that unwanted weight? The Fat Resistance Diet was developed be Dr. Leo Galland who is recognized as an expert in the field of nutritional medicine. This diet is based on the concept that hormones,which include leptin and adiponectin, control the appetite and body fat levels in your body. When fat levels become too high in the body inflammation occurs, and this can cause subsequently alterations to the body’s chemistry and balance of these hormones. The idea behind the diet is to reduce inflammation which restores the body’s chemistry, reducing cravings, promoting fat burning, and helping the dieter to achieve a healthy weight.

Super Foods

Super Foods

Steps to achieving Weight Loss and Control

Three simple steps are what builds the Fat Resistance Diet. Starting the diet you will avoid certain, but you will be allowed to eat them again later. Your body needs to cleanse itself before you reach the healthy lifestyle you’ve been waiting for.

Step 1
First thing you will be doing is concentrating on reducing inflammation and restoring blood sugar levels. This part is achieved by eating super foods and nine to ten servings of fruits and vegetables every day along with a relatively high intake of quality protein. All these nutrient will help re-balance your bodys chemistry and cut your cravings for those tempting carbs. Plus this phase is the one that kick starts your metabolism to help you lose weight faster.

Step 2
Time to add more foods to your meals that are suitable for long-term fat loss. As you get closer to the end of stage 1 your insulin levels should have decreased, which allows for tolerance of more complex carbohydrates in the diet. Stage 2 allows you to start eating more legumes like whole grains including oatmeal and brown rice. These add great flavor to any healthy dish.

Stage 3
Time to say hello to the maintenance stage. Now you can start eating delicious meals like Carrot Raisin Muffins, Blueberry Flax Pancakes, and even some great tasting Whole Grain Pasta Primavera. You still need to be eating the super foods in this stage but you can now eat your favorite steak dish with of course portion control.

 

Super Foods to the Rescue

The foundation of the diet is fresh fruits and vegetables in abundance, these super foods contain phytonutirents such as carotenoids and flavonoids which act as anti-inflammatories.

Foods high in carotenoids include:

  • carrots
  • broccoli
  • spinach
  • tomatoes
  • pumpkin
  • papaya

Foods high in flavonoids include:

  • blueberries
  • cherries
  • pomegranate
  • citrus fruit
  • dark grapes
  • green tea
  • onions 
  • dark chocolate

You can also add herbs and spices since they serve like metabolism boosters. Plus they reduce inflammation and improve the taste of foods without adding any calories.

Along with super foods and vegetables, you will also need good fats like Omega 3. You can find it in fish, walnuts, flax seed and dark green leafy vegetables. Omega 3 is the only fatty that helps you reduce inflammation as well as improve your general health.

 

Is This Diet for You?

The Fat Resistance Diet is a solid weight loss plan based on nutritional science. Besides losing weight, this diet has an added bonus of helping you reduce inflammation within your body and supplying high levels of antioxidants to help control hormones and keep your body healthy and happy. If you like the idea of a diet plan based on scientific study, you might want to give the Fat Resistance Diet a try. Knowing how your body reacts to changes in your diet will benefit you by letting you know when something is not right.

 

I hope you find a diet that best fits you, because you are the one who will be benefiting from it.

Which diet would you try? Let me know by commenting below :D  

 

 

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Blood Type Diet?

published Wednesday, January 25th, 2012 at 5:52 pm by

When it comes to eating healthy, the only one that know what is best for you is your body. Your DNA controls how your body reacts to certain external factors. It determines your allergies, your physical build and how everything works together. So why would you not eat based on your DNA as well?

Now, I know that not everyone has a DNA analysis machine lying around somewhere in the kitchen. What you do have, or in this case know, is the basic component of your DNA. Your blood type – O, A, B, or AB. Knowing your blood type can closely group you into a certain diet based on how your body functions.

Eat Right for You Type diet explains and encourages people to eat based on their body’s needs. Peter J. D’Adamo, ND, the author of Eat Right for Your Type, believes blood types affect the digestive system differently and that some foods, good for people of one type, are “dangerous” for another, allergies. Some critics claim that this diet may suit those who are looking for a program that doesn’t involve tracking calories.  However, for D’Adamo, it is about using your blood type to determine your susceptibility to certain illnesses, as well as exercise that will benefit you the most.

Alright let’s start the explanation part. D’Adamo believes the right diet for your blood type comes down to lectins, food proteins each blood type digests differently. If you eat foods containing lectins incompatible with your blood type, the results can include inflammation, bloating, a slower metabolism, even diseases such as cancer. The best way to avoid these effects is to eat foods meant for your blood type.

Blood Cells

Blood Cells

 

All foods fall into three categories on the Eat Right for Your Type diet:

1. Beneficial – foods that act like medicine
2. Neutral – foods that act like food
3. Avoid – foods that act like poison

Here is a little preview of what each blood types diet consists of:

Type O is for “old,”
This blood type is humans oldest tracked blood line. These people have a digestive tract which retains the memory of ancient diets, so your metabolism will benefit from lean proteins like poultry and fish. You’re also advised to restrict grains, breads, and legumes. Plus you also have to enjoy vigorous exercise.

Type A is for “agrarian”
These people depend on agriculture for their sustenance. They should stick with vegetarian diets. The type A diet contains soy proteins, grains, and organic vegetables and encourages gentle exercise which can be seen in the more settled and less warlike farming ancestors. Now You can eat meat too but try eating palmed sized portions.

Type B
This one comes from our nomadic past and has a relatively tolerant digestive system. This blood type can enjoy low-fat dairy, meat, and produce but should avoid wheat, corn, and lentils. Moderate exercise should be the norm for these folks.

Type AB the “modern”
It’s a combination of Type A and B. The blood type AB has a sensitive digestive tract and should avoid chicken, beef, and pork but can enjoy seafood, tofu, dairy, and most produce. Somewhat delicate you can say.

It makes sense when this diet talks about different reactions to foods. Like my husband and I, I am allergic to peanuts, coconut, and mushrooms, while my husband is allergic to shrimp. Different blood types different digestions. Now there is little research to back up the findings, many critics will agree that the nutritional guidance in the diet is sound.  There are healthy eating tips in this diet, regardless of whether or not your blood-type is the angle you are considering.  But, as far as diets go, this is a very interesting way to look at the reasons some people gain weight and others don’t eating the same foods. Give it a try. Learning how to eat right for your body type has been popular for years – now it’s time to eat right according to your blood type.

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The Atkins Diet. Is it A Good Idea?

published Sunday, January 22nd, 2012 at 5:57 pm by

Time to talk diets. Over the past 3 or 4 decades, the Atkins diet has had a huge impact on the weight loss field. This phenomenon came from a book called “The Atkins Diet” written by Dr. Robert C. Atkins. The concept of weight loss in the book is that we need to be concerned with the amount of carbohydrates that we consume, and not the fat. So many people have lost weight, and achieved outstanding results. But this diet is not for everyone.

The Atkins diet does not consist of counting your calorie intake, (but it will eliminate your junk food and processed food intake). You will instead reduce the amounts of carbohydrates, and increase the amount of protein rich food.

The theory behind the low-carb diet found with the Atkins diet is that by reducing your intake of these foods, you will enter a phase in your body called Ketosis. During this phase, your body will be burning fat to create energy, instead of burning the food your eating. This will stop the production of insulin and it will prevent or stop more fat from being stored.

This diet program consists of 4 phases:

  • Phase 1 is known as the induction phase. During this phase it is estimated that you will lose up to 15 pounds in two weeks. This is because your carbohydrate intake is cut down to 20 grams a day. You will be eating low-carb vegetables, but the amount is very limited.
  • Phase 2 is the ongoing weight loss phase. During this phase you will start to add more food types & more carbs back to your diet. The goal here is to get to know your body food intake limits, so that you can eat more and still lose weight.
  • Phase 3 is the Pre-Maintenance phase. During this phase you are now adding more carbs to your diet, and you keep losing weight. This gives you more awareness of what you are eating and how much, the goal here is to eat more than in phase 2, all while still losing weight.
  • Phase 4 is the final phase, and it is known as the Lifetime Maintenance. After you’ve reached your weight loss goals, you can eat all good carbs, but the goal behind the diet plan is that you will not want to eat these foods anymore, and choosing healthy meals with good carbs will become your way of life.

I have visited their website, and they do have some amazing testimonials. The only thing I don’t like about this diet is not being able to eat what I want to eat. I understand that I can’t expect to lose weight if all I  eat is junk food, but this is the reason why so many people fail (including myself) at following through with a diet. We love to eat, period.

There are many diets to choose from, the idea is that you find one that works for you and that gives you results while you still have a healthy nutrition plan.

Until next time,

-Brenda

P.S. Have you tried the Atkins diet? What results did you achieve?

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Plan A Healthier You In Minutes.

published Wednesday, January 18th, 2012 at 4:41 pm by
Planner

Planner

Are you starting a diet and already you failed because you don’t have anything healthy to eat? When you decide to start eating healthy it’s not going to be simple. You will need to start planning your meals a day or even a week ahead. Basically if you have everything planned out you don’t have to keep thinking about what you are going to eat or how hungry you are. When you start planning your meals it will be easier to lose that unwanted weight because you are prepared for the battle.

Plan That Metabolism Starter.

Simple Breakfast

Simple Breakfast

Since breakfast is the meal that jump starts you metabolism you want to start the day right. Plus if you do this properly it might help you burn fat all day. Not having your breakfast planned, can cause you to end up eating something unhealthy. This doesn’t mean pour some cereals in a plate and leave it on the counter, no. Just make sure that everything is ready the night before, like your utensils or anything else that can be left out, put it on your counter. Make finding things simple by consolidating your cold ingredients on one space in the refrigerator. This will help you to be more efficient in the morning when your eyes, and brain, are not quite awake yet. Quick tip if your diet plan includes protein in the morning make some hard boiled eggs the night before, peel them,and then store them in a zip lock inside your fridge, ready to be eaten the next day.

Avoid The Vending Relationship

Chips

Chips

As the day goes on you start getting the munchies and if you work next to a vending machine, your in for a hate/hate relationship. If you want to lose weight, these giant boxes of packed unhealthy choices are your worst enemy. When planing your meal you should include some snacks too. Some great snacking ideas include apples, plain homemade popcorn, cut up veggies, cheese stick, whole nuts, or yogurt. Not only will you feel better after eating these healthier choices, but you will start to see some improvements in your health too. Packing small healthy snacks should help you stay on track with your weight loss goals and keep you away from that killer vending machine.

Bigger Plans for Bigger Meals

Pizza

Pizza

Another disadvantage for not planning your meals could end up forcing you to buy pizza or driving to a fast food place during lunch or dinner. Don’t avoid these foods at all but don’t make them your go to emergency meals either. If you have a meal plan that consists of lots of fresh veggies, fruits, protein and whole grains this is better then any “healthy meals” on any restaurant menu. There are great lunch and dinner meals that if you prepare one day can taste amazingly great another day, which is good and weird… Plus having a home made lunch to eat at work is better then driving through the heavy traffic, which can take a lot of your eating time, making you rush when you eat, and make you feel hungry in minutes.

When you plan your meals you have a better chance at keeping up with your weight loss goals. By planning them you will avoid evil vending machines, fast food lines, traffic, and unsuccessful attempts at foraging for healthy foods. Remember the food you eat should be by choice and not just something that was  available on a whim. Planing the meals should be something fun too, don’t take this as a job, have your family, friends, or even coworkers help you out. Besides planning your meals is like planning a healthier you.

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