Archive for the ‘Uncategorized’ Category
What is the alkaline diet?
February 18 2014
There’s been a lot of talk lately about the alkaline diet, or pH diet. Here’s what you need to know.
According to some alternative practitioners, the shift to an acid-producing diet is the cause of a number of chronic diseases and that’s why some practitioners recommend the alkaline diet.
Although conventional doctors do believe that increasing consumption of fruit and vegetables and reducing one’s intake of meat, salt, and refined grains is beneficial to health, most conventional doctors do not believe that an acid-producing diet is the foundation of chronic illness.
An alkaline diet is a diet that emphasizes, to a varying degree, fresh fruit, vegetables, roots and tubers, nuts, and legumes. It is also known as the alkaline acid diet and acid alkaline diet. The idea behind the alkaline diet is that certain foods including meat, eggs, dairy, grains as well as sugary and salty foods –which are staples of the North American diet – make the body acidic, which can lead to a host of health problems including weight gain, osteoporosis, arthritis, diabetes, heart disease, even cancer.
By eating more fresh fruit, vegetables, roots and tubers, nuts, and legumes, proponents of the diet contend you’ll have more energy, lose excess weight, boost immunity and fend off countless chronic diseases.
The goal of the alkaline diet is to maintain the pH level of your blood (alkaline). If you don’t – because you eat too many acidic foods – your body will restore blood pH balance by robbing minerals from your bones (calcium, magnesium and potassium are alkaline). Proponents of the alkaline diet contend that’s how our meat- and dairy-heavy diet causes osteoporosis.
According to most experts, the notion that diet can markedly change the pH of your blood goes against what we know about the body’s chemistry. The human body naturally regulates a constant pH in the bloodstream. (Diabetes and kidney disease can cause problems with pH regulation.) There’s not a stitch of evidence that any food – or diet – can substantially change blood pH. Clinical trials on the effectiveness of an alkaline diet for reducing health risks are also lacking.
Is the alkaline diet healthy? There’s no question a regular intake of alkaline foods is good for you. Eating more fruit and vegetables increases your intake of potassium, a mineral linked to protection from high blood pressure and stroke. A steady intake of magnesium-rich beans (e.g. kidney beans, black beans, chickpeas) and lentils helps guard against heart disease, Type 2 diabetes and prostate cancer. Avoiding foods packed with sodium and refined sugar is beneficial too.
But depending on which version of the alkaline diet you follow, you could be lacking protein and key vitamins and minerals. Strict alkaline diets eliminate all meat, poultry, fish, eggs, dairy and grains, which can lead to nutrient deficiencies.
It’s a good idea to consult your doctor before trying any new diet. Stick to a diet that is easy to follow, nutritious, safe and backed by plenty of scientific evidence. If your goal is weight loss, a sensible and mindful eating system such as the MealEasy Weight Loss Plan is the best bet for overall health.
Here’s why we should all get chocolate for Valentine’s Day
February 13 2014
A study published in American Journal of Clinical Nutrition in 2007, found that of more than 34,000 post-menopausal women who consumed the most flavonoid-rich food, 22 per cent had a lower risk of developing coronary heart disease. Chocolate was ranked as one of the top flavonoid-rich foods associated with a protective effect, along with bran, red wine, grapefruit and strawberries.
These findings support previous research published in 2006 in the Archive of Internal Medicine, which found men who consumed high amounts of cocoa products (2.3 grams or more per day) had a 50% lower risk of developing cardiovascular disease, compared with men with the lowest consumption.
A study two years earlier, published in the journal Hypertension, uncovered similar findings using more chocolate. Researchers randomly assigned 20 subjects with high blood pressure to receive either 100 grams a day of flavonoid-rich dark chocolate or 90 grams per day of flavonoid-free white chocolate. The group receiving dark chocolate experienced a drop in blood pressure. Researchers also found that levels of LDL cholesterol dropped by 10 % in the dark chocolate group.
The latest research backs up claims that chocolate has cardiovascular benefits: In a 9-year Swedish study of more than 31,000 women, those who ate one or two servings of dark chocolate each week cut their risk for heart failure by as much as a third.
Wish that was a serving each day? Another big, long-term study in Germany this year found that about a square of dark chocolate a day lowered blood pressure and reduced risk of heart attack and stroke by 39 percent. Most of the credit goes to flavonoids, antioxidant compounds that increase the flexibility of veins and arteries.
But since those antioxidants come with a generous portion of sugar, milk, and butter, chowing down on chocolate isn’t an excuse to skip your workout. Chocolate and exercise actually work surprisingly well together: Another recent study, out of Australia this time, showed that eating chocolate high in healthy antioxidants reduced the blood pressure-raising effects of exercise on overweight individuals. So go ahead and reward yourself. A chocolate bar has five times the flavonoids of an apple, after all.
Your heart health isn’t the only thing with a link to chocolate. A 2007 study published in the European Journal of Clinical Nutrition found that men who preferred chocolate to other types of candy had a lower body mass index and waist circumference than men who did not eat chocolate. Chocolate lovers also experienced more feelings of happiness and better psychological well-being.
If you’re wondering how you can add dark chocolate to your diet plan without putting on pounds, the good news is that it should be easier than you expect.
Researchers from the University of Copenhagen found that dark chocolate are far more filling, offering more of a feeling of satiety than its lighter-colored sibling. That is, dark chocolate lessens cravings for sweet, salty, and fatty foods. So if indulging in a bit of healthy dark chocolate should not only make it easy for you to stick to the small portion recommended for optimal health, but it should make it easier for you to stick to your diet in general. Jackpot!
Losing weight is about making the right choices
February 11 2014
If weight loss tops your New Year’s resolution list, you’re probably off to a good start making healthier food choices. A smoothie at breakfast, salad at lunch and a snack before you hit the gym after work.
But healthy eating doesn’t always equal fewer calories. In fact, your newfound habits may be adding calories to your diet and stalling your weight loss. Here’s how to sidestep 10 common calorie blunders in 2014.
1. Cut the smoothie “boosters.” If you’re heavy-handed with the ground flax, chia seeds, hemp hearts and flax oil, your smoothie can be more calorie-laden than a McDonald’s Big Mac. Adding a tablespoon of each to your drink adds 315 calories. Factor in the protein powder, milk and banana and your healthy shake will cost you 625 calories. To boost your smoothie with plant-based omega-3s, add one tablespoon of ground flax, chia seeds or hemp hearts or one teaspoon of flax oil.
2. Limit salad toppings. A main course salad might seem like a smart choice, but all those toppings can make your so-called light lunch add up to 1,000 calories – or more. A few crumbles of blue cheese (1/4 cup), a sprinkle of dried cranberries and sunflower seeds (2 tablespoons each), a few slices of avocado and a splash of vinaigrette dressing (4 tablespoons) add 500 calories to your grilled chicken and spinach.
At the salad bar, choose only one high-calorie topping. Load your salad with lower-calorie fresh vegetables, include lean protein and use only two tablespoons of dressing. At restaurants, order simple main salads (e.g. grilled salmon and greens); skip the croutons, bacon, candied nuts (140 calories per 1/4 cup) and go easy on the cheese.
3. Weigh your protein. Just because it’s fish – and contains heart healthy omega-3 fats – doesn’t mean it’s calorie-free. It’s common for people to eat twice the serving size of fish as they do meat or poultry. Yet that six-ounce portion of salmon has nearly double the calories (365) as a four-ounce sirloin steak (195). Whether it’s meat, chicken, fish or tofu, measure your portion size to ensure you’re sticking to your plan.
4. Preportion nuts. They’re packed with protein, healthy fats and magnesium. And, of course, eating nuts can help lower elevated blood pressure. But a handful (or two) here or a handful there can deliver a considerable calorie hit to a weight-loss plan. To prevent overeating, keep the nut jar out of sight. As snack, stick to a one-ounce serving a day. One serving (160 to 190 calories) is about 23 almonds, 14 walnut halves, 18 cashews, 28 peanuts or 49 pistachios. If you’re including fruit with your snack, reduce your nut portion by half.
5. Don’t be fooled by “light.” You might think you’re slashing calories from your diet by opting for the light version, but in many cases this isn’t so. Spread your toast with light versus regular peanut butter and you’ll save only 10 calories per tablespoon. Often, the health halo effect of “light” may prompt you to eat a bigger portion. Stick to the regular version. You’ll find it more satisfying and might not be as tempted to overeat.
6. Count your crackers (and chips and cookies). Whether they’re gluten-free, 100-per-cent whole grain or baked not fried, if you eat your snack from the box or bag, chances are you’ll eat more calories than you think, and certainly more than you need. Don’t eat from the bag or box. Read the nutrition label and measure (or count out) one serving.
7. Lose the protein obsession. Unless you’re a muscle-bound guy lifting heavy weights at the gym, most people don’t need to start and finish their workouts with a hefty protein shake or protein bar. Some bars, especially meal-replacement varieties, deliver 300 calories or more. If your goal is weight loss, limit your pre- and post-workout snacks (protein-rich, of course) to 150 to 200 calories.
8. Drizzle, don’t pour, cooking oil. No matter how nutritious the oil – be it extra virgin olive, cold pressed canola or organic coconut – every tablespoon you add to the wok, brush on grilled vegetables or pour over your salad greens adds 120 calories. Measure the cooking oil you use with a teaspoon to become aware of much you’re adding to foods.
9. Ease up on “natural” sweeteners. A little agave nectar here, a little honey there, adds up: Every tablespoon has 60 calories. If you must sweeten your oatmeal, coffee or tea use only one teaspoon.
10. Drop the wine habit. Along with those antioxidants supposedly good for your heart, two glasses of red wine with dinner serves up 240 calories. If it’s a daily habit, those calories are enough to slow your weight loss. Try to reserve alcohol for special occasions and/or weekends. Limit your weekly intake no more than seven five-ounce glasses for women and nine for men.
MealEasy can help you make the right choices.
Let’s take Action on Sugar
February 06 2014
There is a new global campaign called Action on Sugar to reduce “hidden sugars” in food by pulling together international experts in obesity and labeling sugar as “the new tobacco.” This voluntary group of scientific, academic and medical obesity experts believes that reducing the sneaky sugar hidden within foods can help battle lifestyle diseases like diabetes, heart disease and obesity.
Knowing that there are now more obese people in the world than there are starving must motivate some change. The apple cart is well and truly upset: A predictive study published in 2008 by Harvard and MIT researchers suggests that, if we continue the current numbers trend in North America, it is believed that 100 per cent of the population will be overweight or obese by 2050.
Action on Sugar is the same group that has effectively taken action on sodium (under the name Consensus Action on Salt and Health, or CASH). By keeping the topic in the media, lobbying governments and educating the public as well as working with food producers they have turned the tide on salt. You would be hard pressed to find someone who isn’t aware of the impact of sodium on their health.
This group’s goal is a 30-per-cent reduction in added sugars in packaged foods, which they believe will reduce calorie consumption by 70 to 100 calories per day. In theory, accomplishing this would create a calorie deficit sufficient for weight loss just by improving junk foods alone.
Manufacturers need to do their part and media need to continue to share truthful messages, but consumers must also take on a role. What we need to watch out for is how manufacturers spin this new initiative. “Reduced sugar” could provide the same debacle as the low-fat trend that made us collectively fatter. Foods sold as “low fat” often actually contain more calories overall, since the fat was replaced with other ingredients, including – you guessed it – sugar.
What you can do?
It is simple for an individual to reduce their own calorie intake by 70 to 100 calories per day, as this action group is suggesting. That’s merely one cookie, one double-double, one glass of wine and perhaps choosing foods that are sugar-laden less frequently. Doing so prevents you from becoming the statistic affected by what excess sugar consumption leads to: liver disease, heart disease, obesity, inflammation and diabetes.
The power, as always, is in your hands.
Our sugar addiction is killing us!
February 04 2014
Americans consume too much sugar, and our collective sweet tooth is killing us.
So says a study published Monday by the journal JAMA Internal Medicine. It finds that 71.4% of U.S. adults get more than the recommended 10% of their daily calories from added sugars in foods and drinks – and that higher levels of sugar consumption are correlated with higher risk of death due to cardiovascular disease.
Researchers used data from the National Health and Nutrition Examination Survey, or NHANES – a large study updated each year by the Centers for Disease Control and Prevention – to measure changes in sugar consumption over time and to see its effect on health. Added sugars were defined as “all sugars used in processed or prepared foods, such as sugar-sweetened beverages, grain-based desserts, fruit drinks, dairy desserts, candy, ready-to-eat cereals, and yeast breads, but not naturally occurring sugar, such as in fruits and fruit juices.”
Between 2005 and 2010, about 71 percent of Americans consumed 10 percent or more of their daily calories from added sugar, according to the study. The World Health Organization recommends limiting calories from added sugar to less than 10 percent of your daily total.
What’s more, people who consumed between 17 and 21 percent of their daily calories from added sugar were nearly 40 percent more likely to die from cardiovascular disease over a 14-year period than those who consumed about 8 percent of their daily calories from added sugar, the study found.
In general, people who consumed more added sugar also had more fat and cholesterol in their diets, and they ate less meat, vegetables and grains, according to the study.
Soda and other types of sugar-sweetened beverages were the No. 1 source of added sugar in American diets, accounting for 37.1% of the sweeteners. Those were followed by grain-based desserts (13.7%), fruit drinks (8.9%), dairy desserts (6.1%) and candy (5.8%).
In the past, experts focused on obesity and cavities as the primary health problems related to over-consumption of added sugars. But recent studies have linked the sweeteners directly to high blood pressure, high cholesterol, cardiovascular disease, diabetes, liver cirrhosis and dementia, among other chronic health problems.
The sugar found in convenience foods, sodas, “energy drinks”, processed foods and breakfast cereals are the main culprits. Avoiding soft drinks and limiting sweets to a once in a while treat as well as a diet rich in natural, whole foods with an emphasis on grains, lean meats, fruits and vegetables such as the MealEasy Balanced Meal Plan, will keep your calories from added sugar to well below the 10% mark. Mindless eating and over consumption of foods that are not good for us has led to a major problem. MealEasy has the solution.
Getting kids to eat healthy foods
January 31 2014
For a lot of parents feeding their children, or rather getting their children to eat healthy foods, is a tough task. Nothing is quite as frustrating as preparing a meal full of healthy, nourishing ingredients, only to hear your child say: “that looks gross”.
It’s almost enough to make us want to throw in the towel and go for fast food. But, according to a new study, by changing HOW you eat (not WHAT you eat) you can increase your child’s willingness to eat, nutrient absorption and overall vitality? It’s possible! It may take a little time and tenacity, but even the pickiest of eaters will benefit from these mealtime rituals.
1) Make time for a family meal.
Research continues to support the importance of a family meal. A meal eaten without the distraction of TV or cell phones is a positive ritual for the entire family. For kids especially the simple act of eating a meal as a family is associated with improved vocabulary, enhanced self-esteem and better eating habits. Needs some meal ideas? MealEasy has lots kid friendly meals that are easy to prepare and are nutritionally balanced for growing kids.
2) Get them to help.
A great way to get kids invested in what’s for dinner and the act of eating is to include them in the preparation. Let your child pick out the music or have her help set the table. When children are involved in the preparation of a meal, they become invested in the ritual and are more likely to sit down and partake in the event. And getting children to sit down at the table (especially picky eaters) is no small task!
3) Take on a sous chef.
Kids who help prepare food are more likely to eat it during dinner. Yes, sometimes it is hard to include small children in food preparation—it takes more time and kids create more mess but it’s worth it. Not only will you establish a strong relationship between food and nourishment for your child, but you will also grow self-esteem and a sense of responsibility. A child who cooks a meal is more likely to eat it.
4) Relax.
Once everyone is seated at the table, take 1 minute to relax. Why is this important? Because, studies have shown that eating under stress actually decreases the body’s ability to digest food and absorb nutrients. And how many of us are rushing to dinner from sports practice, school, or work? When we rush around our bodies adapt by shifting into “fight or flight” mode and start pumping out adrenaline. Our bodies are not built to digest food in a stress response. It only takes 3 deep breaths to put your body into a relaxation response. That’s it! 3 deep breaths are all it takes to prepare both your body and mind to eat.
5) Don’t talk about what’s for dinner during dinner.
The quickest way to stop children from eating is to start criticizing what or how they are eating. Criticizing children during dinner only leads to negative mealtime associations and could cause rebellion about food and eating down the line. Instead of talking about the food on the table, try shifting the conversation to a neutral topic that’s interesting to everyone.
Gluten Free is on the Rise
January 23 2014
The number of people shopping for Gluten Free products is poised for continued growth in 2014.
According new research, four in ten health conscious respondents (41%) are planning to buy more gluten-free products this year, with 57% intending to buy the same amount as they did in 2013. Notably 70% of those surveyed said they regularly purchased products that were labeled gluten free.
Researchers found it particularly interesting that gluten intolerance or celiac disease was only a factor among about 3 in 10 of these gluten free shoppers, and that about half of the shoppers said they viewed gluten free as ‘healthier’.
Whether you choose to eat Gluten Free because you’ve been diagnosed as a Celiac or whether you feel it’s simply healthier, you must make sure and look out for the hidden sources of gluten found in so many processed and store bought products.
The MealEasy’s Gluten Free meal plan offers over 900 complete meals that have been tested and tasted to ensure that they’ll meet your requirements. The automated grocery list indicates which ingredients “may contain” gluten so that they are easily identifiable when you go shopping.
If you’re going Gluten Free this year, do it with confidence using the MealEasy Gluten Free Meal Plan.
Is MealEasy right for you?
January 22 2014
Losing weight and eating healthy is not easy. It requires commitment, determination and direction.
The determination and commitment have to come from you.
MealEasy provides the direction.
By offering a wide selection of low calorie, low fat and low sodium meals, MealEasy provides you with a cornucopia of meal possibilities; all healthy, all nutritious. The automated grocery function means that there’s no way you can forget an important ingredient. With detailed nutritional facts for each and every meal and recipe, you will see that what you are eating gives you the energy to get through your busy day.
Nutritionists agree that most diets aren’t worth the paper they’re printed on. They realize that the key to losing weight is adopting a sound, sustainable eating plan and then sticking with it, rather than opting for some wacko quick fix.
An amazing 95% of diets fail! Why? Because people are looking for the easy quick fix solution…and it doesn’t exist.
If you’re determined to eat healthy, are willing to commit to a plan, then MealEasy is right for you.
Better Food Choices to Fight Diabetes
January 17 2014
Healthy food choices make a big difference; however, it is difficult to know what food choices are healthy. It seems like every other day we get a news story about the latest miracle food or are warned that a food could kill us all.
The truth is no one food will make you live to 100 years, nor will any one food choice kill you tomorrow.
Following these tips can help:
• Eat smaller portions. In this age of super-sized meals and huge servings at some restaurants, it can be hard to know what a healthy serving is.
• At restaurants, share an entrée, take some of the meal home, or order a couple of appetizers instead of a full meal.
• Eat smaller portions.
• Cut back on sugar. This does not mean you have enjoyed your last cupcake, but it does mean that foods high in sugar (cane or corn sugar, corn syrup, or any other kind of sugar) should be a rare treat rather than a daily indulgence.
• Packaged foods, including some peanut butters, breads, and breakfast cereals often have added sugar. Read labels to pick foods without added sugar.
• Opt for whole grains. Try whole-wheat pasta and whole-grain bread, pizza crust, and flour. I use whole-wheat pastry flour in cooking; it is ground finer than regular whole-wheat flour and I am usually happy with the results.
• Eat more vegetables, especially non-starchy ones like carrots, cauliflower, tomatoes, squash, and green beans. If you buy frozen or canned vegetables, check labels for the lowest salt options.
• Plan your meal and snacks. Planning ahead avoids the pangs of hunger which often lead to overeating. Try using a meal planning service such as MealEasy.com.
• Eat protein with every meal. That doesn’t mean you have to eat steak at every meal. Try nuts, nonfat yogurt, low-fat or nonfat cheese, beans, lentils, tofu, fish, and skinless turkey and chicken. If you crave beef or pork, choose the leanest cuts available.
Don’t let them fool you
January 15 2014
Just because they are offering apple slices instead of sugary treats in their kids’ meals does not mean that fast food joints are providing healthy and nutritious alternatives.
A new report from the Yale Rudd Centre for Food Policy & Obesity shows that despite their “efforts” less than 1% of foods available and marketed towards kids are considered healthful.
The 2013 Fast Food FACTS report follows up on a similar report the center published in 2010. “FACTS” is an acronym for “food advertising to children and teens score,” but the report focuses not only on the ways in which fast-food companies try to hawk their products to kids (as young as two) but also on just how healthy—or, really, unhealthy—that food is.
“As in 2010,” the report states, “less than 1 percent of all kids’ meal combinations met recommended nutrition standards: just 33 possible kids’ meals met all nutrition criteria for elementary school-age children and 15 met standards for preschoolers.”
That’s 33 out of a possible 5,427 combos!!!
One fast food chain garnered lots of positive press by replacing their kids’ meals toy with a book promoting healthy eating and yet not one of this chain’s meals meet the nutritional standards for healthy kids’ meals.
Don’t let the “convenience” of fast food and their claims of “healthy” alternatives lull you into thinking that they’re a healthy substitute. There simply is no substitute for a nutritious home cooked meal.