Top 10 Protein Sources For Vegetarians And Vegans

Proteins are the building blocks of our organism. They break down into amino acids in the body that help cell repair and growth. You probably know that animal products such as dairy, eggs and meat are fine sources of protein. But they can also be high in cholesterol and saturated fat. And what about meat haters or even vegetarians? They do not take any of these protein full foods. Does it mean they cannot receive the essential amount of protein? Of course not. What you should know is that you do not need to eat cheese or meat to get enough protein. Here are 10 good vegan sources, taking longer than carbohydrates to digest, helping you feel fuller on fewer calories for longer. Just add them to your diet today. 

Legume family foods

They are good sources of vegetarian protein with no exception: One cup contains 8 grams—about the same as one cup of milk. If you do not like peas like a side dish, try blending them along with Parmesan cheese, fresh mint, olive oil, toasted pine nuts and serve over linguine. Sure it will become one of your all-time favorite meals without meat.

Quinoa

Most grains contain a very little amount of protein, but quinoa—it is a seed—is unique because it contains more than 7 grams per cup, including all those essential amino acids that the body needs for repair and growth, but cannot produce on its own. Because of that, quinoa often is called as a perfect protein. You can add quinoa to vegetarian chili or soup during winter, or serve with fruit and brown sugar as a hot cereal on breakfast, or toss with a vinaigrette and vegetables to make a fresh summer salad.

Nuts and nut butter

All nuts can be a valuable part of a plant-based diet because of containing both protein and healthy fats. But because pistachios, ashews and almonds are high in calories- 150 calories and 6 or 7 grams of protein per ounce—choose ones that are dry roasted or raw. Almond butter like nut butters, and peanut, are also a great way to get protein. Instead of choosing ones with lots of added sugar or hydrogenated oils look for ones with as few ingredients as possible. Just salt maybe and nuts.

Beans

There are many different kinds of beans— white, black, heirloom, pinto, and so on. One thing that all beans have in common is their high level of protein. For example, two cups of kidney beans contain about 27 grams almost the same as a Big Mac containing 25.5 grams. If you are lazy to buy dried ones needing soaking for overnight before cooking, that is not a problem. It is also perfect and even much easier to buy them canned, and then heat them up over the stove after rinsing them.

Garbanzo beans

These legumes also known as chickpeas can be pureed into a hummus, tossed into salads, or salted and fried as a crispy snack. Just toss a can of garbanzo beans in the blender with some tahini and some herbs or walnut oil and it is ready to go.

Edamame

Not keen of meat substitutes? Get your dish served of soy the way it appears in nature: still in the pod straight from the soybean. Per half cup of boiled edamame contains 8 grams of protein and can be served cold or hot and sprinkled with salt.

Chia seeds

The same plant that is used to make Chia Pet products is an easy way to gain protein and fiber to almost all recipes. They take on a gelatinous texture and plump up while soaked in a liquid, forming a rich treat like creamy pudding.

Leafy greens

Vegetables do contain significant amount of protein along with lots of heart-healthy fiber and antioxidants. If you eat a lot of vegetables and a wide range of different types of vegetables you will certainly add up a good amount of amino acids.

Hemp milk

It is also a dairy-free product that can add protein to your diet, and it is much lower in calories than skim milk.

Seitan

Looks like duck meat and tastes like chicken. It is loaded with protein made from wheat gluten, seasoned with salt and savory flavors. It can be popular meat substitute for vegetarians.

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Healthy, Low-Cost Dinner Recipes[MUST TRY]

 Kate Sears 

Eating healthy on a tight budget is easy with these expert money-saving tips for grocery shopping and low-cost meals. The number-one piece of advice: Plan your dinners in advance. It's easy with these healthy, budget-friendly dinner recipes.

1.Farfalle with Watercress, Cherry Tomatoes, and Feta

Price per serving: $3.56*
All recipes make four servings.
Ingredients
8 ounces farfalle pasta
1 cup crumbled reduced-fat feta cheese
2 pints cherry tomatoes, halved
3 cups watercress leaves (from 2 small bunches)
1/4 teaspoon black pepper
Cook pasta according to package directions. Place the cheese in a large bowl; top with the watercress. Before draining the pasta, take 1/4 cup of the cooking water from the pot and pour it over the watercress. (Watercress will wilt slightly, and cheese will get soft.) Place the tomatoes in a colander. Drain the pasta over the tomatoes for a super-quick blanch. Toss with the watercress and cheese; sprinkle with pepper and serve.

2.Souffle Omelet with Zucchini, Artichoke, and Cheddar

Price per serving: $2.63
Ingredients
1 tablespoon olive oil
8 ounces zucchini, cut into 1/2-inch pieces
1 14-ounce can artichoke hearts, drained and quartered
1 cup chopped tomato
12 large egg whites
4 large eggs, lightly beaten
1/4 teaspoon salt
1/8 teaspoon black pepper
1 1/3 cups shredded low-fat cheddar cheese
Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, artichoke, and tomato. Cook 5 minutes, stirring occasionally, until vegetables are crisp-tender. Set aside. Beat the egg whites with a hand mixer until they form soft peaks. Add the whole eggs, salt, and pepper; stir. Heat an 8-inch nonstick skillet over medium-high heat; add the egg mixture. Cook 2 to 3 minutes, or until lightly browned on the bottom. Using a spatula, slide omelet onto a plate. Return it to the pan with the cooked side facing up; cook 10 to 12 minutes, until golden. Place vegetable mixture and cheese on half the egg and fold it over to enclose the filling. Press down lightly with the spatula until omelet holds its shape and the cheese melts.

3.Spice-Rubbed Flank Steak

Price per serving: $1.81
Ingredients
Nonstick spray
1 tablespoon brown sugar
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1/2 teaspoon cinnamon
1/2 teaspoon cayenne (or to taste)
1 flank steak (about 1 pound)
Preheat the broiler and coat a broiler pan with nonstick spray. Combine all ingredients except the steak in a small bowl; rub mixture over steak. Broil 6 to 7 minutes per side, or until cooked. Let cool for 5 minutes before cutting diagonally across the grain into thin strips. Serve with a green salad.

4.Goat Cheese, Caramelized Onion, and Spinach Quesadilla

Price per serving: $3.36
Ingredients
1 tablespoon olive oil
2 cups thinly sliced onion
1 teaspoon sugar
1/4 teaspoon salt
9 ounces baby spinach
4 ounces semisoft goat cheese
4 8-inch whole wheat flour tortillas
2 medium tomatoes, thinly sliced
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, sugar, and salt; cook, stirring occasionally, until onion is a dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with tomato, onion, and spinach; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.

5.Thai Coconut Shrimp Soup

Price per serving: $4.08
Ingredients
4 cups low-sodium chicken broth
1 piece (about 1 inch) peeled ginger, cut into 6 thin slices
2 tablespoons fish sauce
1 tablespoon light brown sugar
1/4 teaspoon Asian chili sauce
1 cup instant brown rice
1 cup light coconut milk
1 cup sliced mushrooms
1 red bell pepper, cut into thin slices
1 cup sugar snap peas
12 ounces large shrimp, peeled and deveined
2 tablespoons lime juice
1/4 cup chopped scallions
In a large pot, bring the chicken broth, ginger, fish sauce, sugar, and chili sauce to a boil. Add the rice and cook 5 minutes. Add the coconut milk, mushrooms, pepper slices, and peas; reduce heat and simmer gently for 2 minutes. Add the shrimp and simmer until cooked through, 2 to 3 minutes. Remove from heat and stir in the lime juice; ladle into bowls and top with scallions.

6.Chicken Tagine with Olives

Price per serving: $2.68
Ingredients
1 tablespoon olive oil
1 cup chopped onion
1 tablespoon minced ginger
1 teaspoon ground cumin
1/4 teaspoon cinnamon
1 14-ounce can diced tomatoes
1/2 cup low-sodium chicken broth
1 cup frozen peas, thawed
1/4 cup chopped pitted kalamata olives
1/3 cup raisins
10 ounces cooked chicken breast, diced (2 cups)
1 15-ounce can chickpeas, drained and rinsed
Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, ginger, cumin, and cinnamon; cook, stirring frequently, for 4 to 5 minutes. Add the tomatoes, chicken broth, peas, olives, and raisins; simmer 7 to 8 minutes. Add the cooked chicken and chickpeas; cook 3 to 4 minutes, or until chicken is heated through.

7.Buddha Stir-Fry

Price per serving: $3.04
Ingredients
2 tablespoons cornstarch
1 3/4 cup water
1/2 cup low-sodium soy sauce
1/2 teaspoon Asian chili sauce, or to taste
1 tablespoon sesame oil
1 tablespoon minced garlic
2 tablespoons minced ginger
1/2 pound green beans, cut into 2-inch pieces
1 red bell pepper, thinly sliced
2 14-ounce packages firm tofu, drained and cut into 1/2-inch cubes
1 cup shredded carrots
1 cup snow peas
Dissolve the cornstarch in 2 tablespoons of the water. Stir in the remaining water, soy sauce, and chili sauce; set aside. Heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and ginger; cook, stirring, 15 seconds. Add the green beans and red pepper and stir-fry 2 minutes; push them to the perimeter of the skillet. Add the tofu and cook, stirring once or twice, 4 to 5 minutes, or until lightly browned. Stir the sauce and pour it into the skillet. Cook, stirring occasionally, 2 to 3 minutes. Add the carrots and snow peas; cook 1 to 2 minutes, or until the vegetables are crisp-tender.
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5 Reasons You Need To Avoid GMO Food

As the medical science has been developing with the giant steps, everyone wants to know if all the products invented by scientists are truly safe for humans or not. The idea of producing food with desirable qualities such as: resistance to drought, insects, pesticides, being more nutritious and having longer shelf life led to the ‘’born’’ of genetically modified food. Since then, there hasn’t been any formation of proved conclusion and the debate raise on the disadvantages of consumption of genetically modified food.

 Now days everyone thinks that the genetically modified food can cause cancer, loose the taste and be the cause of allergy outbreaks. For description genetically modified crops are the plants which the DNA has been developed by modifying the genes. Below you can discover five examples of the long list of disadvantages of such practice:

1. Yet there is not verified the safety of such products that is why it is thought that we are the lab rats to test the safety of such technology. This is really sad but true. In our reality, genetically engineered food is being consumed daily with no thorough research of its potential threats on human health

2. Human health risks: Allergenicity- many American and European children have developed life-threatening allergies to peanuts and other foods. There is a huge possibility that introducing a gene into a plant may create a new allergen or cause an allergic reaction in susceptible individuals. A proposal to incorporate a gene from nuts into soybeans was abandoned because of the fear of causing unexpected allergic reactions. There is a concern that introducing foreign genes into food plants may have an unexpected and negative impact on health. A recently published study examined the effects of GM potatoes on the digestive tract in rats. This study claimed that there were big differences in the intestines of rats fed GM potatoes and rats fed unmodified potatoes.

3. GMO food has adverse effects on the human’s immune system. A study in 2008 obviously showed that feeding mice engineered food for 30 days caused an immune reaction and altered the number of cells that regulated the immune functions in the body. It seems that food and water contaminated with genetically engineered material could increase the growth of malignant tumors in contacted humans. Later, other studies suggested a link between engineered food and cancer.

4.  Under-Developed countries will become more dependent on other communities. This was raised when developing the genetically modified golden rice that contains larger amounts of vitamin A beneficial to poor people in developing countries. On the other hand, it is usually the large companies of the developed world that can produce such crop engineering which will increase the dependency of poor counties on the Wild West

5. It is unnatural way of producing food. Unfortunately there will always be unknown long term effects to the ecosystem and biodiversity when inducing unnatural ways to change the natural traits of crops. What is more you won’t have any possibility to be what you eat any more! Genetic engineering allows introducing animal products in plants which could raise issues for those with dietary restrictions, like vegetarian or vegans. Genetically modified products cannot be changed; artificially brought genes in engineered food will multiply through generations. They will be passing with the body and cause any unknown damaging trait to the future population.

GMO food effects could be not reversible. It is clear that all the disadvantages mentioned above are probably irreversible, especially the abusive effects on the environment and human health which is a fate outcome to the fast pace development of biotechnology and genetic engineering.

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9 Foods That Will Boost Your Energy And Make You Active for a better day

Feeling low on energy? You might be lacking the essential minerals and vitamins. Here is a selection of top 9 foods for boosting your energy and being more active to get through your busy day.

1.Banana

An excellent post workout recovery food item, banana is a simple carbohydrate but an instant energy source. They are also an excellent source of potassium – reduced level of potassium in the body can result in physical weakness. The sugars found in banana can be digested quickly and converted right into energy for your body.

2.Lentils

Lentils must be a staple part of your daily diet. They’re rich in amino-acids, protein, minerals and vitamins, and can replace rice or pasta in almost any recipe. Lentils are also rich in fiber that keeps you at the peak of satiety and doesn’t allow glucose levels to rise to higher level. Give your lunch salad an energy boost by adding a cupful of cooked red kidney-beans or garbanzo beans.

3.Oatmeal

Oatmeal is one of the primary energy boosting foods. Without butter and brown sugar, oatmeal is a good complex carbohydrate. It helps control your blood glucose levels and also keep your tummy fuller for a long time. Also, it has B vitamins that are known for improving the levels of body energy. Having said that, oatmeal would certainly add more energy to your day; the optimum time to eat oat meal is before 11-a.m.

4.Eggs

One of the food items that a lot of people undervalue as a major source of energy is eggs. Eggs are rich in protein, amino acids and omega-3 essential fatty acids, which are vital for muscle growth, a powerful immune system, brain power and equilibrium of fluids in the body. Eggs are also one of the top high energy foods because they contain more than 10 key nutrients that are essential for your body.

5.Walnuts

Walnuts are one of the best plant protein sources. They are usually regarded as “brain-food”, not just because of the wrinkled look of the shells, but also because of the higher concentration of omega-3 essential fats. A fistful of walnuts in your daily diet will certainly boost the energy levels. Walnuts are also a good source of fiber, bone-building calcium, and several other essential nutrients that your body requires in order to function effectively and have ample amount of energy.

6.Yogurt

Yogurt is a yummy, filling treat that is now available in a range of flavors. For desserts, you should try eating low fat yogurt instead of something that’s high in sugar. Yogurt contains calcium, vitamin B-12 and protein; all of these are quite good for your overall body health. It’s also able to convert nutrients directly into energy.

7.Green Smoothies/Shakes

Get the energy packing power of leafy greens, yogurt bananas, apples and combine it with some other fruits you like, and now you have got a wake up call just in a glass. Kale and spinach are the most favorite for green smoothies as their mild flavor is either masked or complemented by the flavor of the fruits.

8.Dark Chocolate

Sources of energy don’t have to be tasteless and lack luster as many energy sources taste really sweet. One such amazing energy source is dark chocolate. Dark chocolate is filled with heart-healthy anti-oxidants. Additionally, it consists of caffeine, which is a stimulant that helps keep your body alert and improve metabolism. If you go for dark chocolate as an energy source, then be sure to you buy organic dark chocolate, that’s free of dairy. At the same time, eat dark chocolate in moderation for best results.

9.Coconut Water

Coconut water isn’t a solid food; however, it’s one of the most inexpensive and valuable sources of energy. It is often known as “natural energy drink”. It’s full of vital vitamins and minerals, such as potassium along with lauric acid. The potassium supplies the body with the nutrients and electrolytes that replenish the body. Lauric acid is useful in accelerating a person’s metabolic process and providing an energy boost. Additionally, coconut water is low in sugar, fat as well as sodium content.
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11 Intelligence Killing Foods You Need To Avoid P2

6. Very Salty Foods

Everybody knows that salty foods affect your blood pressure and they are very hard on your heart. However, as research suggests, foods that contain high amounts of salt (sodium) can affect your cognitive function and impair your ability to think. Otherwise stated, salty foods affect your intelligence!

As a matter of fact, the consumption of salty foods and nicotine have been shown to have the same effects as drugs, as they cause harsh withdrawal symptoms and cravings for salty foods.

7. Grains, Except 100% Whole Grain

All sorts of grains have an impact on your brain functioning and your overall health, except for 100% whole grain which is very rich and fiber and it is known to prevent arterial aging. If you consume regular grains, your body risks to age quicker than it is supposed to and you can also experience memory loss and brain fog. Having said that, try swapping the regular carbs for the complex carbohydrates – all you need to do is to opt for whole grain bread!

8. Processed Proteins

Proteins are the building blocks of muscles and they are very important for the proper functioning of your body. Meat is the richest source of high-quality protein, but avoid overly processed protein such as hot dogs, salami, sausages and such. Unlike the natural proteins that help your body insulate the nervous system, processed proteins do exactly the opposite. Opt for natural fish (especially tuna and salmon), dairy, walnuts and seeds as these are natural, high-quality protein sources.

9. Avoid Trans Fats At All Costs

Trans fats cause a series of problems, from heart-related issues to elevated cholesterol and obesity. However, they are bad for your brain as well, as they make your brain more sluggish, they affect your reflexes and the quality of your brain response – not to mention that they increase the risk of stroke!

Trans fats can also have other effects on your brain: if consumed for too long, they can result in a sort of brain shrinkage that is somewhat similar to the shrinkage caused by Alzheimer’s disease. This brain shrinkage takes place due to the fact that trans fats slowly damage the arteries – you can prevent this and lower the stroke risk by simply limiting your intake of trans fats.

10. Artificial Sweeteners

When people try to lose weight, they tend to think that they will become slim overnight by simply replacing sugar with artificial sweeteners. It is true that artificial sweeteners do contain less calories, but they can actually do more harm than good! If used for an extended period of time, artificial sweeteners can cause brain damage and interfere with your cognitive capacity, especially if you use high amounts of sweetener.

11. Nicotine

Despite the fact that nicotine is not really a food product, it still wreaks havoc on your brain by restricting the blood flow to this important organ, along with the regular flow of glucose and oxygen. Nicotine not only causes premature aging, bad breath and poses an increased risk for lung cancer, but it also affects the production and the function of neurotransmitters by tightening the capillaries, the tiny blood vessels that play a pivotal role when it comes to your brain function.

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11 Intelligence Killing Foods You Need To Avoid

When it comes to nutrition, it must be mentioned that there are all sorts of foods: some super-foods are your greatest allies against extra pounds, while others stimulate your cognitive function and improve your memory. On the other hand, some foods are known to have a devastating effect on your brain functioning, and nutritionists advise us to consume them moderately in order to limit their negative impact. Having said that, here are the top 11 foods that kill your intelligence, slowly but surely.
 

1. Sugary Products

Sugar and sugary products are bad not only for your waistline, but for your brain function as well. Long-term consumption of sugar can create a wealth of neurological problems, and it can also interfere with your memory. On the other hand, sugar can also interfere with your ability to learn, this is why it is recommended to avoid pre-baked goods, sugar, corn syrup and products that are high in fructose.

2. Alcohol

Alcohol is known to harm your liver in the long run, and it also causes what is known as “brain fog”. Like the name suggests, the term of brain fog refers to a feeling of mental confusion, it acts like a cloud that impacts your ability to think clearly, as well as your memory. Have you ever noticed that you cannot remember common item names, or you cannot recall certain events or you are not sure whether they were dreams or they actually happened? This might be influenced by the high alcohol intake which impacts the balance of the brain. Fortunately, these symptoms are reversible provided that you stop consuming alcohol, or you limit your intake to one or two drinks per week.

 3. Junk Food

A recent study that was performed at the University of Montreal has revealed that junk food can change the chemicals in the brains, thus leading to symptoms associated with depression and anxiety. Besides, foods that are high in fat can also trigger some symptoms that are similar to the signs of withdrawal when you stop consuming them. These foods affect the production of dopamine, an important chemical that promotes happiness and an overall feeling of well-being. Moreover, dopamine also supports the cognitive function, the learning capacity, alertness, motivation and memory. This is why it is important to avoid all foods that contain excessive fat.

4. Fried Foods

Almost all processed foods contain chemicals, dyes, additives, artificial flavors, preservatives and such – these can affect the behavior and the cognitive functioning due to the chemical that causes hyperactivity, both in children and in adults. Fried or processed foods slowly destroy the nerve cells located in the brain. However, some oils are more dangerous than others – sunflower oil is considered to be among the most toxic ones.

5. Processed Or Pre-Cooked Foods

Just like fried foods, processed or pre-cooked foods also impact your central nervous system and they also increase the risk of developing a degenerative brain disorder later in live (such as Alzheimer’s disease).

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9 Healthy Foods That Are Not That Healthy After All

A glass of juice for breakfast, a chicken grill sandwich for lunch and a prepared salad for dinner… Seems as if you are having a healthy meal, right? Well…check it out again. Some foods that sound healthy actually aren’t. The word ‘healthy’ is a very subjective term. What most people do not realize that all healthy foods are not created equal. Many people rely on low fat or fat free foods, but these foods may also conceal some nasty surprises. Here, we have listed 9 manipulative foods that sound healthy, but actually aren’t.

Prepared salads

Just because your meal contains the word ‘salad’ in it does not mean it is healthy. The biggest mistake that most people make while trying to lose weight or become healthier is that they assume that all salads are healthy option. Pre-prepared tuna salads, turkey salads and chicken salads are full of hidden fats. The low fat dressing that you sprinkle on your salad is also loaded with calories in the form of sugar. Mayonnaise, French dressing and salad dressings are full of calories.

The thumb rule is to make your own salads by using fresh ingredients. Instead of readymade dressings, prepare your dressings using basic and light ingredients such as lemon, vinegar or olive oil.

Flavored yogurt

Just like smoothies, flavored yogurt can contain high sugar and dairy ingredients. Plain sugar-free yogurt is actually healthy for you, and is a good source of calcium. However, flavored yogurt contains sugar, which actually slows down the process of absorption of calcium in the body.

If you are looking for sweetness in your yogurt, add honey or all fruit spread to your plain low fat sugar free yogurt. You can also opt for fat-free Greek Yogurt, which is low in fat and sugar and loaded with proteins.

Granola bars

Many people eat energy bars or granola bars as mid-meal snack. However, what they do not realize is that these energy bars are loaded with sugar, saturated fat and high fructose corn syrup. Some energy bars are also called protein bars as they provide you good amount of proteins (and calories too). This does not mean you should completely avoid all bars. Look out for low-sugar and low carb variety that you do not consume hidden calories.

Diet soda

For those watching calories, diet sodas are a good substitute for their high calorie siblings. However, several studies have found that diet sodas actually cause you several health risks if you are not careful. The artificial sweeteners like aspartame are mainly responsible for causing health related issues of diet sodas. Therefore, next time you feel thirsty, drink plain water or coffee for a quick energy buzz.

Lean cuisines

Just because the word ‘lean’ is associated with your food does not mean that it will help you lose fat and achieve healthy weight. Most of the lean meat or frozen foods are loaded with high sodium content. This substitute ingredient, although low in fat, is detrimental to health when taken in high quantities. Instead of picking ‘Lean Cuisines’ from grocery store, choose fresh produe.

Juice

Many advertisement tout juices as a healthy way to start your day. No doubt, fruits and vegetable juices are healthy, but only when they are prepared fresh at home. Readymade juices contain concentrated amounts of fructose syrup, which is responsible for several metabolic disorders.

Margarine

Many people have this misconception that margarine is a healthier option than butter as it contains less amount of fat. But, margarine contains trans fat (saturated fat), which can lead to several heart diseases.

Bran muffins

Whether it is bran muffin or white flour muffin, muffin are miniature cakes that are high in butter and sugar. Though you can substitute traditional muffins with bran ones, but watch out the quantity.

Sports drinks

Sports drinks or energy drinks like Gatorade are rich source of electrolytes, and also contain high amount of calories. So, if you are not working out, skip sports drinks and take healthier options.

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10 Foods That Will Kill You!

You’re probably aware of all the foods that are good for you, like fresh fruits and vegetables, but do you know about the foods that can kill you? These unhealthy foods can lead to some serious health problems, especially if you eat them regularly. Want to know what they are? Well, keep reading!

1. Low-Fat Foods

A lot of people think that they are being healthy by purchasing foods that are labeled as “low fat”. Unfortunately this is not the case, as most of these foods are packed with unhealthy chemicals to make up for the lack of fat. These chemicals are extremely bad for your body and can even damage your health over time.

2. Margarine

People choose margarine over butter because it doesn’t have cholesterol in it, but what you need to pay attention to is what IS in it! Margarine is extremely high in trans-fat, which can damage your blood vessels and even increase your cholesterol.

3. Fruit Juice

A lot of shoppers think they are healthy when they purchase fruit juice, but these are actually very bad for the body. Not only are most made with artificial flavors and not any real fruit, they are packed full of sugar and other chemicals that can cause obesity and other serious health problems. Even real fruit juice is packed full of sugar that provides you with no nutritional value. It’s best to eat a piece of fruit instead of drink it, unless you’re juicing your own fresh fruits and vegetables at home.

 4. Processed Meats

The chemicals that are inside of processed meats have been linked to colon cancer and many other health problems. They are also packed full of sugar, salt and fat that can lead to obesity and diabetes. You’re always better off cooking your own meat from lean cuts and avoiding the processed meats all together.

5. Energy Bars

Energy bars are marketed as healthy snacks for people who want to lose weight and get fit. Unfortunately a lot of people don’t read the nutritional information on these bars in the first place. Many of them are made with a lot of sugar and fat, even though they are high in protein. You’re better off staying away from these and reaching for a natural snack, like almonds and cheese, instead.

6. Frozen Dinners and Lunches

Sure those frozen meals are convenient, but what price do you pay for that convenience? These frozen dinners, even those that are low in calories, are really high in sodium. They are also extremely processed, which means they really put your body through a lot of work in order to digest through your body.

7. Breakfast Cereals

There are really only a few breakfast cereals on store shelves today that are actually good for you. Even those that are labeled “healthy” generally turn out to be packed full of sugar and fat. You might be surprised to find that most of the cereals you love have more sugar than your dessert does! On top of all of that, cereals are normally processed quite a bit and made with chemicals to make them seem “healthier” to the consumer.

8. Doughnuts

Speaking of breakfast foods, who doesn’t love a sugary doughnut when they are running late to start the day? Although they may taste good, these are a huge source of sugar, fat, trans fat and carbohydrates. In fact, just one of these fried treats is generally well over 300 calories. Since most people tend to eat more than one, this can lead to quick weight gain without even realizing it.

9. Soda

Regular soda is a huge source of sugar and a variety of other chemicals that have been linked to several different types of cancer. These provide absolutely no nutritional value to you and can lead to diabetes as well. Even diet soda carries risks, as it’s made with a lot of chemicals to make up for the lack of sugar, and these have been linked to diseases and cancers.

10. Potato Chips

Before you reach for that bag of potato chips; think again! These are filled with a lot of fat and calories, but did you know they are also loaded with dangerous chemicals? Most chips are made with acrylamide, which is created when foods are fried at extremely high temperatures. This chemical is linked to cancer, which can result in death.

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13 Worst Processed Foods You Should Never Buy

Have you ever thought about the food you take? It is often said that you are what you eat. Let’s take a look at the processed foods which are very common today. They are very tempting especially for people who have a busy lifestyle as they have an advantage of saving time. They are exceptionally sweet and addictive, but the reality is that they are harmful to our bodies in the long term. Since they sometimes come with a low price tag, this makes it hard for many people to resist them. However, it is imperative to look at the hidden costs that processed foods have on our health. It is difficult to eliminate all processed foods from your diet but you can eliminate some of the worst processed foods.

1. Chicken nuggets

They are ubiquitous finger foods which are very attractive and satisfy hunger very easily. You should not go for them even if you get them in the freezer section or in a restaurant. They are usually made with more salt, preservatives and fat than anyone needs.

2. French fries

They contain very high amount of calories such that eating them regularly can make diabetes and weight management difficult. Their nutrition is also very low since they have very little effect on the blood sugar level. If you really want them, bake them at you home without oil.

3. Potato chips and other fried snacks

They undermines ones efforts to reduce weight. They do this by adding much salt, calories and preservatives without much nutrition or fiber which can help in slowing down its digestion.

4. Soda

They are empty calories without anything nutritional. They also contain substances which can hurt you especially the high fructose corn syrup which is worse than sugar. It has been proved to cause blood glucose spikes damaging the liver cells. Soda contributes to obesity and encourages bacterial diseases and cancer by providing an acidic medium in the body.

5. Hot dogs and other processed meats.

The vast majority of processed meats and hotdogs in the market contain loads of artificial flavors, MSG, salt, cheap unhealthy fillers and other preservatives. Mechanically separated meat is normally processed under extreme pressure and heat losing their nutritional value.

 6. Fast- food hamburgers

It is a diabetes risk factor. This is according to a study that was carried out recently which showed that, women eating them in restaurants two or more times a week are likely to receive a diabetes diagnosis than those who do not.

7. Sugary cereals

Breakfast cereals especially those in brightly covered boxes taken in many households. But they have added sugar which contributes to diabetes. Although high fiber diet has been proved to manage and prevent diabetes, these cereals have very low dietary fiber. Look for cereals which provide about 5 grams of fiber and avoid those with large amounts of sugars.

8. Chips

These contain a lot of fat and calorie and are salted in most cases which make it more harmful for your health. You should avoid chips as much as you can as the amount of calories and fats they contain are more than your body needs and they end up accumulating in your body adding to your weight. They are a leading cause of obesity and all its harmful effects.

9. Granola bars

Their marketing is exceptionally deceptive encouraging people to buy them. The fact is that they have very high amounts of high fructose corn syrup, HFCS to make them sweet. Some have very tiny pieces of honey but most of the sweetness is derived from HFCS. At times, they are loaded with lots of sodium and fats making them unhealthy.

10. Store-bought cookies, crackers, cakes and muffins.

All these foods have been grouped together because their effects on the health are similar. Beyond the high levels of salts and sugars, they also contain trans fat. Trans fat is added to make them more profitable since it is cheaper than healthy fats. It also prolongs their expiry date and improves their outer texture.

11. Powered iced tea mixes or prepared flavored iced tea.

They are really tempting as they are very easy and cheap to make. They are made from inexpensive tea bags and then kept in the fridge in a jug. They are not as healthy as their preparation could suggest. Instead, they are very unhealthy since they are heavily loaded with artificial flavors, high fructose corn syrup and other sugars.

12. Margarine

It is an alternative form butter which is used by very many people. The main disadvantage about it is that it is full of trans fats which are linked to many problems related to health such as obesity. It also contains free radicals, preservatives, emulsifiers and hexane. All these components are harmful for your health.

13. Microwave popcorn

This food is popular among snackers and moviegoers but it is still one of the unhealthiest foods you can take. The genetically modified corn used to make it is unhealthy as is the preservative chemicals and the processed salt. Additionally, it contains diacetyl which is a chemical which is known to destroy lungs. If you have to take popcorn, stick to the organic kernels that you can prepare on your own using healthy ingredients such as coconut oil and grass-fed butter.

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Healthier weekend recipes: Granola, risotto and chicken cutlets

You may have stayed with your diet all week, but come the weekend, those cravings can be overpowering. Here, we share three recipes for tasty dishes to throw into your weekend mix.

    

                                               Anne Zimmerman 

Road Trip Granola
Granola is one of those foods that look overwhelmingly healthy (what could be bad about a bunch of nuts and seeds?) but the truth is, much of the granola you see on supermarket shelves is loaded with sugar. There goes that healthy breakfast. This version is a satisfying start to your morning. Anne dubbed it Road Trip Granola because it’s also a perfect snack to take along on your travels.

Nutritional info per ½ cup serving: 277 calories, 17 g fat, 30 g carbohydrates, 4 g protein, 143 mg sodium

                                                                Michelle Hainer /

Barley risotto with butternut squash
I love making risotto with grains like barley or steel cut oats. They have more fiber and protein than Arborio rice, and in my opinion, are just as tasty. This recipe from Country Living calls for barley and butternut squash and it’s delicious! The nuttiness of the squash pairs perfectly with the barley. It’s one of our favorite winter meals.

Nutritional info: 486 calories, 12 g fat, 74 g carbohydrates, 11g protein, 489 mg sodium

                                                       Michelle Hainer /

Baked balsamic chicken cutlets
There’s nothing like a fried chicken cutlet, although I will say this baked version comes awfully close. The secret is brushing the chicken with a tiny bit of olive oil and balsamic vinegar, which keeps it from becoming dry. Growing up in an Italian-American family, I ate my fair share of chicken cutlets. My mother began baking them for a healthier dinner option and this recipe has now become a staple in my own house.

• 4 or 5 thinly sliced chicken cutlets
• ½ cup of Italian style breadcrumb
• 1 egg, beaten
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar

Preheat the oven to 350 degrees. In a bowl, beat the egg. In a separate larger bowl or plate, add the breadcrumb. Dip each piece of chicken into the egg, then the breadcrumb, making sure to coat it entirely. Place the chicken in a glass baking dish coated with non-stick spray. Cover with tin foil and bake for 20 minutes, turning the chicken at the halfway point. In a small bowl mix together the olive oil and balsamic vinegar. Remove the foil and brush the chicken liberally with this mixture. Let bake uncovered for another 5 minutes. Serve warm.

Nutritional info per cutlet: 130 calories, 9 g fat, 10 g carbohydrates, 3 g protein, 115mg sodium. Note: The fat, calories and carbs will likely be less, as you aren't eating the entire portion of breadcrumb and egg, but dipping the chicken in them. 

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You Are What You Eat-Smart Nutrition Tips

By Matt Willer

Although it may seem difficult to eat properly, it is the best move to make if you want a better quality of life. It is important to know how much to eat, and what foods will give the most nutrition for better health. This article provides some sound advice that might help you to improve your nutrition knowledge.

Salad is viewed as being very healthy until you start looking at dressing options. Creamy dressings contain more calories and fat and are often lower in nutrients than vinaigrettes. Make your own dressing with olive oil for a healthy alternative. Adding cranberries or nuts to your salad is a wonderful idea.

Ensure you're consuming enough fruits and vegetables on a daily basis. It's recommended by the USDA that you consume between 9 and 13 servings of fruit and vegetables each day. While it might sound like quite a bit, it isn't at all difficult to work them into your diet. Orange juice at breakfast counts as a serving.

Try to eat moderately if you want to be in optimal health. Eating too much food can overnourish your body, which doesn't feel very good and may cause you to store fat. This can damage your health due to decreased functionality.

Do whatever it takes to make yourself drink plenty of water throughout the day. Milk and juice are fine once in a while, but always offer water as an alternative. If they drink milk or juice throughout the entire day, there is more of a chance that they will not be hungry when you offer them meals.

Do you want to reduce the amount of red meat you consume? If that's the case, try it as a condiment. Condiments provide a bit of extra flavor for grain or vegetable meals. The Mediterranean and Chinese cultures do just that and have a lower incidence of heart-related disease.

For a tasty, healthy snack, try making a puree of berries, pears, or peaches. This will make a sweet spread that you can put on pita chips or use as a dip for pretzels. You can try using a different fruits to add variety.

An easy way to cut fat and calorie intake every week is to have a few vegetarian meals. This will help you reduce the amount of fat you eat and you will find that vegetarian food tastes good.

Always cook mushrooms thoroughly. Cooking them will break down the harmful carcinogens that they contain. It's important to stay as healthy as you can, as this can directly affect fat burning abilities in your body.

A lot of nutritionists recommend fish in place of pork, beef or poultry. The fat that a fish's body stores is in the structure known as the omega-3 fatty acid. It has been shown in numerous medical studies that this particular fatty acid can improve the cardiovascular system and help reduce the amount of triglyceride fat reserves stored in the body. Because of the many species, cuts and recipes available, it is easy to find a fish dish to suit any palate.

Everyone can benefit from a good diet. Refined sugars are not healthy for the body, so decrease or eliminate them, whenever possible. Watch out for sodas and fruit juices. These drinks are high in sugar, which should be severely restricted on your diet. There will be a substantial change if you decide to eliminate all sugars from your diet. Additionally, you will have more energy and look better.

You need to take baby steps when improving your diet. The ideas presented within this article are great steps towards your new horizon. There is no right way or wrong way to improve your diet, only healthy and unhealthy choices. As long as you remember that every step you take gets you even closer to your goals, you will be fine.

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