Left Home Without Healthy Food, Now What?

Picture this, sitting right on the bottom shelf of your refrigerator is a plastic travel container packed with a proper portion size of leftover food from the night before, along with individually bagged apple slices, a nice medley of almonds with raisins, and two 20 ounce water bottles to help wash all that nutritious food down.

But the problem is you ran out of the house in a hurry and completely forgot you had packed all this delicious food to take with you to work.

Question now, how will you stick with a proper eating agenda when you left home without healthy food?

First off, there’s no need to throw your hands up in the air and say “oh well” and opt to get a double bacon cheeseburger combo from the nearest fast food spot at lunchtime. Nor does it mean to order the biggest lunch special and soda at the cafeteria at work when it’s time to eat.

Just because something didn’t entirely go as planned does not mean to throw in the towel and revert back to bad eating habits. Not only will you end up feeling guilty afterwards, but you know that eating in this manner will do nothing positive to help you achieve your health and fitness goal.

Therefore, if you find yourself in this type of predicament, it’s important to first determine what options you have. You want to consider healthy options as possible alternatives, not simply the nearest place to where you work.

Remember, your body only needs a certain amount of calories per day. Generally between 1,500-2,500 depending on your age, gender, body type, and physical activity level. When you think of food in this manner, you will see that eating a lunch that is over 1,500 calories in size is using most, if not all of your daily allowance at one meal which means you will most likely overeat that day and in turn, gain weight.

Here are a few ideas to consider if you left home without healthy food. On your way to work stop by a supermarket or grocery store to buy a couple of fruits to have for snacks. They may also have prepackaged salads (watch out for the dressings) or you can get a frozen healthy meal. These meals taste great, and are usually between 250-350 calories in total.

What a difference from the unhealthy fast food options which generally go way over 1,000+ calories. Best yet, frozen meals are usually only around $2 each which is far cheaper than any meal you will get out there. You will just need to have access to a microwave at work if you choose this route.

If there aren’t any markets near your workplace, your only option may either be a fast food restaurant or the cafeteria at work. If this is the case, then extreme caution needs to be taken so that you come out of this experience on top.

Subway can be a great option if you choose carefully and maintain self-control. In other words, a six-inch ham on wheat with cheese, lettuce, tomatoes, salt/pepper and mustard with a cup of vegetable soup and water is MUCH healthier than a pastrami on white bread with double cheese and mayonnaise with a bag of Doritos and an extra-large soda. That’s about 900 calories different so don’t think that by simply going into Subway everything will be a healthy choice.

If your only option is a restaurant or cafeteria, you should first carefully check the menu for healthy options. Many popular chains now have a section within their menu for low-calorie, healthy meals. Your server may also have a few suggestions, so don’t forget to ask.

Try to select options like a salad instead of french fries. Certain soups instead of breadsticks. Definitely avoid those sodas and calorie packed desserts. What a waste of calories right there!

Finally, if you must order a large meal as your last resort, don’t feel as though you must eat the entire thing at that one sitting. An easy way to cut half the calories out of this meal is to ask for a “to-go” box/bag right before eating so you can put half the meal away to take with you. Tie it up and put out of sight so you’re not tempted to dig in after you finish your portion. You can also ask the server to do this at the onset before bringing out your meal and they may be able to accommodate you.

Hopefully you remember some of these tips if you happen to have left home without healthy food and you will not have to succumb to the unhealthy temptations that are plastered on practically every street corner.

Posted in Uncategorized | Comments Off

Healthy Food For the Heart – Making the Right Choices

Heart disease is one of the main causes of death among adults worldwide. All of us know there is good healthy food for the heart. Healthy eating is all about enjoying a variety of foods from the different food groups. Unfortunately, when it comes to our health and nutrition, our society seems predisposed towards making us choose the unhealthy options. Why should you consume healthy foods for your heart? Learning to eat healthy foods is not a science reserved for the elite. For a healthy and sound body, all you need to do is substitute harmful food with healthy food alternatives.

A recent study discovered that nearly one third of the people today studied have got undetectable amounts of omega 3 fatty acids within their blood stream, putting these people at more significant possibility for heart problems, stroke, being diabetic, and cognitive complications. Omega 3 also reduces the risk of heart attack. While being a very popular and heart-healthy food rich in omega 3 fatty acids, salmon is also a very tasty food. Consistently seafood is described as “brain food” and of late experts have included “rich in Omega 3″ and “heart healthy” on labeling. To prepare a heart-healthy food, try baked salmon steak with vegetables and a salad dressed with lemon juice (instead of a vinaigrette sauce which is too rich in calories)

Brazil nuts contain mono-saturated fats that make it a healthy food for the heart. Parsley contains several important flavonoids, and this makes it a healthy food for the heart. Enjoying some dark chocolate bars is similar to obtaining the identical antioxidant content provided by a couple of glasses of burgandy or merlot wine or three servings of Asian tea extract. If you miss milk shakes, try a low-fat fruit smoothie, instead. Soluble fiber also helps keep your digestive system healthy. Apples, nuts and oats are an excellent source of soluble fiber. Eat an apple with a handful of walnuts or almonds as a healthy treat or add slices of apples to salads. In addition Nuts lower the LDL (bad) cholesterol and the risk of heart disease. Research shows that if you lower your blood cholesterol levels, you lower your risk of coronary disease and stroke. Whole grains are another source of soluble fiber and provide vitamins to help maintain a healthy heart. The soluble fiber binds with cholesterol, which is then shunted out of the body, and their level falls. These good fats will also keep your cholesterol levels low.

In spite of what the thousands of seemingly “healthy” products claim, the truth is there are no shortcuts to becoming fit and healthy. It is a conscious effort and choice. Our purpose is to help make the healthier alternative easier to choose. Most people can lower their cholesterol by choosing an active lifestyle, achieving and maintaining a healthy body weight, and eating better. Eating healthy for your heart is something everybody should attempt to do, particularly when it comes to restoring health and reducing cardiovascular disease.

Posted in Uncategorized | Comments Off

10 Best Healthy Foods We Are Not Eating

When we shop at the market or go to a restaurant our first thought is to get food we like to eat and know. There are several foods out there that do not often make it into the shopping cart.

We always think that we don’t want that or don’t have time to fix that, but the reality is it doesn’t take any more time to prepare a well balanced and nutritious meal than going to the drive through and getting something unhealthy when you calculate the time it takes to get through a line of ten cars or ten people in the restaurant.

Below you will find a list of ten foods you should be eating and reasons why.

Healthy Food #1 – Beets

The first item on the list is beets. Yeah, I know. I’m not one for beets either, but if you pick up a fresh beet from the supermarket rather than the can you will be getting a better taste as well as a healthy food. The beet is like red spinach it offers you a great source of folate and betaine. These are two nutrients that can help you lower your blood levels and decrease your risk of heart disease. Sounds pretty good right?

Healthy Food #2 – Cabbage

Cabbage is another source of great vitamins and you don’t just have to through it in a salad. You can put cabbage on burgers, eat it in coleslaw, or even Asian style cabbage in your next Chinese dinner dish. Cabbage is just 22 calories of food and contains so many vitamins, it is one of the reason those on an Asian or European diet are healthier. You will find that cabbage contains sulforaphane, which helps boost your immunity to breast cancer. There are many healthy foods that can actually help us fight disease, so you may want to start eating a few.

Healthy Food #3 – Guava

Guava is not a very popular fruit in some cultures, but it is one of the best fruits to take. Guava contains lycopene, which is an antioxidant that fights prostate cancer. You will find that tomatoes and watermelon have some of the lycopene, but it isn’t as much as guava. Guava actually has a sweeter flavor than other fruits. It is less acidic so it usually goes down great. For those who can’t handle oranges or pineapple this is a pretty great treat. You can eat the fruit plain, make a juice, or have a fruit bowl with bananas and other fruits that also offer you some great nutrients.

Healthy Food #4 – Swiss Chard

Swiss Chard is not a popular item by any means, but again it is very healthy for you. Swiss Chard is a leafy green, which is found in the Mediterranean. You will find that this particular plant contains lutein and zeaxanthin along with carotenoids that help with your eyesight. The carotenoids help reduce the damage of aging to the retinas. This particular plant is good with steak or chicken after it has been steamed.

Healthy Food #5 – Cinnamon

Who doesn’t love cinnamon? Surprisingly many of us don’t get enough cinnamon. You don’t have to have cinnamon in a cinnamon roll, but you can certainly add it to many recipes. It is a great way to help reduce your blood sugar and the risk of heart disease. You can just sprinkle it on oatmeal or even in your coffee depending on what you like most.

Healthy Food #6 – Purslane

Purslane is a vegetable found in Mexico, China, and Greece among other countries. It is a broad leaved weed. You will find this edible plant has more melatonin in it than other fruits and vegetables. This means that you will have an antioxidant in your body that naturally reduces the risk of cancer. Most often this purslane is found among salads.

Healthy Food #7 – Pomegranate

Going back to juices for a minute you will find that the pomegranate juice is one of the most highly recommended juices to purchase. Everyone used to drink orange juice, but now it is pomegranate juice. The pomegranate juice regulates your body, by offering more energy as well as helping to reduce blood pressure. 4 ounces of pomegranate juices provides 50 percent of your daily vitamin C needs as well.

Healthy Food #8 – Goji Berries

Goji Berries is another great fruit to help you reduce the risk of disease; specifically you will help reduce the likelihood of having diabetes when you eat these berries. The Goji Berries are a medical food from Tibet. They have been around for more than 1700 years. You will find that they have an antioxidant that helps reduce diabetes because it offers a way to reduce insulin resistance. You can eat them as a juice, plain, or with yogurt.

Healthy Food #9 – Plums

Plums, especially dried plums which are prunes are another healthy source of food. Prunes offer chlorogenic acid, and antioxidants that are able to reduce the risk of cancer. You will find that prunes are also a great help in regulating the body if you suffer from constipation. You can eat the prunes by themselves or sprinkle them over a prosciutto and back for a few minutes.

Healthy Food #10 – Pumpkin Seeds

The last item on the list is the pumpkin seeds. While we just think about pumpkin seeds during Halloween in most cases you will find that they are a great source of natural minerals our bodies need. They contain magnesium as well as antioxidants. Pumpkin seeds can help reduce the risk of cancer in that they provide more oxygen to your cells and there is less damage. They can usually be found near the peanuts or almonds in a store.

Posted in Uncategorized | Comments Off