Health Benefits of Calcium

• Bones and teeth contain 99% of the calcium in the body, which makes it no surprise to know that calcium is a huge factor in maintaining healthy and strong bones.

• There have been studies showing that calcium may help prevent colon cancer.

• Prevents osteoporosis, which is a disease that is characterized by brittle and porous bones.

•  In 1999 a study revealed that calcium was a “sound treatment” for women who experienced symptoms of premenstrual syndrome(PMS).

• Helps with blood clotting, muscle contraction, regulation of enzyme activity, cell membrane and proper nerve function.

• Calcium is heart healthy! In studies, it has been shown to help lower blood pressure.

Top Sources of Calcium

• Yogurt (44%)

• Tofu (39%)

• Sesame Seeds (35%)

• Goat Milk (32%)

• Sardines (31%)

• Milk (29%)

• Collard Greens (26%)

• Spinach (24%)

• Pink Salmon (17%)

• Blackstrap Molasses (16%)

Note: Percentages based on the daily value based on a 2,000 calorie diet.

Tips for Absorbing Calcium More Efficiently

• Eat foods containing Vitamin D since it will accelerate the absorption of calcium from the gastrointestinal tract.

• If you eat food containing high amounts of potassium, it will reduce the urinary excretion of calcium, which will help you keep your calcium levels at a normal level.

• Calcium and Magnesium “compete” with each other for intestinal absorption. If you are taking supplements of each, you may want to consider taking the supplements at separate times.

•  If you eat a lot of food or drink containing caffeine, sodium, or protein, it will increase the urinary excretion of calcium, which depletes your calcium levels.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: Yogurt

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10 Steps To A Healthier Heart

1. Keep your Cholesterol low, aiming for less than 200 milligrams/deciliter and keep your Blood Pressure below 120/80. Garlic has been shown to reduce both cholesterol and blood pressure levels.

2. If you smoke, it’s time to quit the habit. Three years after a person quits smoking, their chance of having a heart attack is the same as someone who has never smoked before.

3. Eat more heart healthy fats such as  wild salmon, nuts, avocados, olive oil, and flax seeds. Studies show that consuming two or more servings of fish per week is associated with reducing the risk of developing coronary heart disease by 30 percent.

4.  Reduce the stress in your life. Take a break. Get a massage. Go on vacation. Meditate! Do whatever you need to do to reduce the amount of stress in your life. Stress has a negative affect on your heart and overall health.

5. Exercise! Physical activity is a huge factor when it comes to having a healthy heart. Aim for either 1 hour and 15 minutes each week of vigorous physical activity or 2 1/2 hours each week of moderate intensity exercise.

6. Get to – or maintain – a healthy weight. Those with a healthy BMI were shown to have less risk of heart disease.

7. Avoid fried, fatty, and sugary foods. Yep, they may taste good, but they aren’t doing your heart (or the rest of your body) any favors since these foods have been linked to heart disease, clogged arteries, cholesterol, high blood pressure, obesity, and the list goes on. In the long run, it’s just best to stay away.

8. Keep your glucose levels down.  You should aim to have your fasting blood glucose levels to be less than 100 milligrams/deciliter.

9. Eat more fiber rich foods, such as whole grains, beans, lentils, apples, tomatoes, carrots, pears, and squash (ok, just about all fruits and vegetables).

10. Limit the amount of sodium you consume each day! You should try to have less than 1,500 milligrams a day.

Get Started Today

Choose which step to work on for a healthier heart. You don’t have to try and tackle all of these steps today. Work on steps that are easier for you, and work on them one at a time. You’ll soon realize how good it feels to take care of the little muscle that works so hard to keep you going.

A healthy heart, a healthy you!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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There are two main sources that you can obtain vitamin A naturally.

1) Vitamin A is a fat-soluble vitamin that comes from animal foods such as calf liver.

2) Vitamin A comes from Carotenoids (alpha-, beta-, and gamma- carotene) which our bodies convert into Vitamin A and comes from many fruits and vegetables.

Check out the many health benefits of Vitamin A and find out how to get more of it in your healthy lifestyle!

Health Benefits of Vitamin A

• Vitamin A has been shown to help fight against age-related ocular diseases such as macular degeneration, cataracts, and glaucoma. Vitamin A helps to improve night vision by allowing the eyes to more effectively distinguish between light and dark.

• Vitamin A is a powerful antioxidant and can help protect us against skin diseases and some cancers.

• Vitamin A plays an important role with the white blood cells in the body which fights infections and boosts in the immune system.

• Vitamin A prevents urinary stones from forming by producing calcium phosphate in the body.

•Vitamin A is known to be an essential to the reproductive process in both women and men.

• Vitamin A helps keep bones and teeth healthy and strong.

Natural Sources of Vitamin A

• Sweet Potato – 438% DV

• Spinach – 377% DV

• Carrots – 407.6% DV

• Calf Liver – 1,600% DV

• Kale – 354% DV

• Swiss Chard – 214% DV

• Collard Greens – 308% DV

• Winter Squash – 214% DV

Justification to Obtain Vitamins and Minerals Naturally

From what I have studied, it’s best if you can get your vitamins and minerals through natural sources rather than supplements.

Here’s why: Vitamin A works in conjunction with Vitamin D when obtained in the proper amount. You can obtain the proper amounts if you eat a variety of vegetables (Vitamin A) and get the proper amount of daily sun exposure (Vitamin D).

If you have too much Vitamin A (supplments) it can detract from the benefits associated with the Vitamin D and can even be potentially toxic. If you don’t have enough Vitamin A, the Vitamin D cannot function properly within the body.

Percentage Daily Value Sources provided by whfoods.org

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Here’s a list of some common nuts and their nutritional benefits:

Almonds

• Help aids weight loss

• Rich in heart healthy fat which helps lowers cholesterol.

• In every ounce, almonds contain 6 grams of protein, 3 grams of dietary fiber, and 80 micro grams of calcium, and phosphorus and vitamin E.

• Almonds have almost no carbohydrates, which makes them a great snake for diabetics.

Brazil Nuts

• Contain large amounts of selenium, which research has shown has a protective effect fights against many different kinds of cancers, helps with thyroid function, and may even help with men’s fertility.

Cashews

• Contains high amounts of heart healthy (monounsaturated) fat, which has been shown to help lower cholesterol and reduce the risk of heart disease.

• Very mineral rich, including potassium, magnesium, calcium, phosphorus, selenium, and copper.

• Compared to other nuts, cashews are slightly less amount of calories, while containing a slightly higher amount of carbohydrates.

Hazelnuts

• Rich in beta-sitosterol which lowers cholesterol and lessens the symptoms of benign prostatic hyperplasia (something men over 40 commonly experience: going to the bathroom multiple times throughout the night).

• Contain vitamin E, phosphorus, magnesium and omega-3 fatty acids.

Macadamia Nuts

• Boasts the highest amount of monounsaturated fat (about 80% – more than olive oil!) than the other nuts. Monounsaturated fat is great for your heart health and has been associated with lower levels of heart disease and cancer.

• Contains calcium, potassium, phosphorus, selenium, magnesium, and fiber.

• Very high in calories, so eat in moderation.

Pecans

• Loaded with monounsaturated fat, vitamin E, potassium, phytosterols, and beta-sitosterol.

• May help lower the risk for type 2 Diabetes.

Pistachios

• Improves lipid profiles, decreases coronary risk, decreases oxidative stress and improves both HDL and LDL cholesterol levels.

• Unsalted pistachio nuts have a favorable potassium-to-sodium ratio which is very helpful with normalizing blood pressure and maintaining a healthy water balance in the body.

• Contain magnesium, phosphorus, phytosterols as well as other vitamins and minerals.

Walnuts

• Contains the highest amount of omega-3 fat, compared to other nuts. Omega-3′s are a remarkable brain food, which supports brain function, improves mood, and helps lower triglycerides and reduce plaque.

• Rich in manganese, calcium, phosphorus, magnesium, and potassium.

It’s no surprise that studies show that those who eat nuts consistently have significantly lower risks of having a heart attack or heart disease.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Fruits and 

• Buy canned fruit that is in 100% Juice (or water) rather than heavy syrup or light syrup, which is just canned fruit soaked in corn syrup, sugar, or artificial sweeteners. Buying canned fruit that is in 100% juice allows you to enjoy the fruit without all of the unnecessary sweeteners and extra calories.

Vegetables

• Buy canned vegetables that don’t have any salt added to it. The salt that is usually added to canned goods is common iodized salt, which isn’t good for you, unlike the natural salt that is full of healthy minerals and nutrients.

Meats

• Buy canned meats, like tuna, that contain water or a natural broth, rather than oil. Most meats that are in oil are usually in unhealthy oils that you should consider passing up on.

Soups, Chili’s, Quick Meals

• Most canned meals are unhealthy, even the ones proclaiming better health or a lack of sodium. If you want to enjoy a healthy canned soup, for example, try an organic soup from Amy’s Kitchen since it is low in  calories, sodium, and no MSG or other additives that can be harmful to your health.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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My Name Is Twinkie, And I’m A Soda Addict

It all started at an early age. When I was growing up, I only had soda “every once in a while”, such as special occasions like birthdays or holidays. Not all that bad, really, but as I got older, in middle school and high school, I started to drink soda on the weekends. I didn’t stop there.

I remember getting my first job working at a bank and I had access to cheap (sometimes free!) soda thanks to the gas station within walking distance. I started drinking soda every single day, and drank more soda than water. Some days, I don’t think I even drank any water at all! Whenever I was thirsty, I didn’t drink water, I would just drank my soda. I remember waking up in the morning and having a soda. It was a bad path that I was going on and I was spiraling down quickly.

Side Note: In addition to drinking soda, I also ate junk food and I definitely wasn’t working out. Not a good combo, I know…

All of the junk food I was putting into my body eventually caught up with me, and my skinny 5’9″ frame started to faulter and was skinny no more. After about a year into my new bad habits, this nice older gentlemen asked me nicely if I were expecting. Ouch. Double Ouch. I didn’t think I gained that much weight. Apparently, I did. This was the moment when I finally realized that I had a problem. I was addicted to soda, and it needed to stop.

A Brighter Future

I desperately wanted to change my soda drinking habits, so I tried to just cut back. For years I tried to drink soda only “every once in awhile”, but I was always dealing with the intense cravings to have a soda more often than not. I know that soda addiction probably shouldn’t be compared to an alcohol addiction, but you can’t just expect an alcoholic to just drink on the weekend or just have one drink. It just doesn’t work like that. I understood that more than anyone when it came to my soda.

In early 2006 when I was engaged to my husband, I ended up quitting cold turkey. I made that decision because I didn’t want to continue this awful habit and I knew I didn’t want my future kids to be asking for soda and have this awful habit just like me. It was honestly embarrassing how much soda I would drink.

I ended up not drinking any soda for about four months or so. This was a huge feat! In December 2006, I was at a family get together and decided to have a sip of soda for the first time in about four months. It was disgusting! I had my husband try a sip of the same drink and I asked him if it was flat or if something was wrong with it. Nope, there was nothing wrong with the soda. I just didn’t like the taste any more. It tasted like watered down corn syrup, which was something I couldn’t crave. Thank goodness!

I finally decided that I just didn’t want soda anymore and I haven’t had a single sip of soda since December 2006, and I don’t plan on ever drinking it again! Why would I? Soda isn’t healthy and has zero nutritional value.

I swapped my soda for water and began my journey to a much healthier me. It’s amazing how much better I feel since I have stopped drinking soda (and energy drinks, by the way!).

I didn’t realize how unhealthy I was until I became healthy.

Never Too Late To Stop

I am sure that a lot of you can relate to me with my (soda) drinking story. Soda can be quite addicting, since it’s loaded with sugar or artificial sweeteners that keep you hooked for as long as you are willing to be.

If you are willing to make the choice to stop drinking soda, you can overcome the addiction. Look at the nutrition label of the soda. You are putting toxins into your body every time you drink soda, which will eventually have negative effects on your body, if it hasn’t already.

In addition to knowing how bad soda was for me, I had a personal look at what soda can cause. Soda is known to cause serious health issues to the kidneys, and this was a huge wake up call when I made that connection. I had a grand parent die of kidney failure. It might not have been from drinking soda, but I decided I wanted to change my own fate for the better. You can too.

It’s never too late to stop drinking soda, and I encourage you to cut back and eventually stop drinking soda completely. Trust me, your body will thank you for it.

How To Stop Drinking Soda in Ten Weeks or Less

Whenever you are thirsty or craving soda, drink water! If you need to add some flavor, just squeeze a slice of lemon or lime into your water for a refreshing beverage.

For me, I had to stop drinking soda cold turkey. If that doesn’t work for you, start cutting your soda habits in half each week until you no longer need or want to drink it.

For example, if you drink four sodas a day…

Week 1: Drink two sodas a day

Week 2: Drink one soda a day

Week 3: Drink one soda every other day

Week 4: Drink one soda twice a week

Week 5 and 6: Drink one soda just once a week

Week 7, 8, 9, and 10: Drink one soda every other week

Week 11: Congratulations! You are no longer drinking soda!

By week 11,  you shouldn’t feel the intense cravings to continue drinking soda anymore, and I suggest never starting the habit again!

If you still drink soda, what is going to motivate you to quit the habit? If you have already stopped drinking soda, what inspired you to make the change?

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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We have been taught that breakfast is the most important meal of the day. So why are millions and millions of people buying and then consuming sugary cereal for ourselves and feeding it to our kids?

Do We REALLY Believe Marketing Campaigns?

We have been told by the big cereal companies such as Kellog’s, Post, and General Mills that their cold cereals are “part of a complete breakfast” and a great way to start the day. But are they really healthy for us? Just in case you weren’t sure, let me help you with the answer to that question. No, these sugary cereals are not healthy for you! I am starting to get these cereal’s nutrition labels confused with a box of candy! So why are these cereals advertised as a healthy breakfast choice?

You might not like what I have to say, but I am telling you the truth. The truth hurts sometimes, but knowing the truth can lead to a much healthier you. That is, if you don’t ignore the facts!

As I have said before, marketers will tell you what you want to hear. You want to hear that buying this cheap cereal that takes five seconds to make for your family is guiltless because it has nutrients in it. The cold cereals do have some nutrients, but more sugar that vitamins and minerals. Most of the cold cereals out there today like “Fruity Pebbles” and “Lucky Charms” are just fortified with vitamins and minerals. Do these added vitamins and minerals make it OK to eat? No. Unfortunately, millions of people are either too ignorant to realize that these sugary cold cereals are unhealthy for them and will believe everything the marketing campaigns tell them, or they are just ignoring what they don’t want to hear, or what I call “selective hearing”.

Sugary Cereal is OK – According to Some Nutritionists

According to the nutritionists from an article posted on the abc NEWS website, sugary cereal is OK since you are consuming milk with it. Really? Apparently, the big cereal companies aren’t the only ones to blame. These nutritionists and “health experts” are trying to please too many people by telling them what they want to hear – or perhaps work for the cereal companies – if they are seriously going to justify eating sugary cereal every day for breakfast and call it good. Are these cereals OK every once in awhile. Maybe. I’ll let you be the judge of that (and let you define what “every once in a while means” to you!). Just don’t start considering the sugary cereals as healthy all of a sudden.

Concerned Parent Fighting Back

In the same article from abc NEWS that I mentioned earlier, a parent by the name of Ron English- who so happens to be a very talented artist – has decided to fight back in his own way.

Check out some of his art work below:

Ron, like many other parents, is fed up with the heavy ad campaigns from the top cereal companies that are geared towards young kids. The loveable frog character from Smacks (used to be called “Sugar Smacks” back in the day) doesn’t look so cute and friendly in the artist’s unwelcoming picture. Let’s face it, the reality of eating an unhealthy breakfast full of sugar isn’t that appealing in real life either.

What can you do?

Did you know that every day you vote. You don’t vote by filling out a ballot, you vote with your dollar. Every time you go to the grocery store you are putting money in someone’s wallet. Who are you giving your money to? If you buy those sugary cereals I have been mentioning in this article, those big cereal companies are using your money to market unhealthy foods to you and your kids. Is that what you want? Of course not. Make sure your vote counts, again and again. Let the big cereal companies know that you aren’t OK with their advertising campaigns that push sugary foods towards the young and innocent (or ignorant!).

What are you voting for at the grocery stores?

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: Popaganda.com 

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Health Benefits of Pumpkins

Check out the abundance of vitamins and minerals that are found in your average Pumpkin!

• Pumpkins are the perfect food this fall for many reasons, including the fact that they are high in fiber and very low in calories and fat. I suggest not ruining it by adding sugar and other additives, which are common with pumpkin cookies and pumpkin pie. Make your own healthier version from scratch.

•Pumpkins are very high in vitamin A, which help boosts the immune system, maintains healthy teeth, bones and eyes, prevents urinary stones, and even fights against some cancers.

• Pumpkins are full of Potassium which lowers blood sugar levels, prevents stroke, and helps keep the heart and kidneys healthy.

•You can find Pantothenic acid (or vitamin B-5) in pumpkins, which help increase skin health, lowers cholesterol levels, help manage stress, and may even help prevent cataracts according to new studies.

•Pumpkins are full of Carotenoids, which are antioxidants that boost the immune system and protect cells from the danger of free radicals. Carotenoids have been shown to fight against heart disease and cancer.

Health Benefits of Pumpkin Seeds

Not only can you benefit from the pumpkins itself, but you can also enjoy the delicious pumpkin seeds too!

• Pumpkin seeds contain high amounts of manganese, magnesium, iron, zinc, and even protein!

• Pumpkin seeds contain L-tryptophan, a natural way to fight depression.

• Want to prevent Kidney Stones? According to studies, pumpkin seeds prevent the calcium oxalate kidney stone formation, more commonly known as a “kidney stone”.

• Pumpkin seeds contain phytosterols, which has been shown to help lower cholesterol levels.

• Men can achieve overall prostate health due to the nutrients found in pumpkin seeds.

• Pumpkin seeds are  a natural anti-inflammatory, without the negative side effects of anti-inflammatory drugs.

As you can see, there are plenty of reasons to enjoy the health benefits of Pumpkins and it’s seeds. What are some of your favorite (healthy!) ways to enjoy pumpkin?

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Why Broccoli Rocks The Nutritional Charts

• The American Cancer Society recommends eating broccoli since it’s anticancer properties are well established.

• Excellent source of isothiocyanates, which fight cancer! Studies have shown that isothiocyanates actually help prevent esophageal and lung cancer, and can even lower the risk of having other cancers.

• In 2003, The Environmental Working Group named broccoli as one of twelve foods least contaminated with pesticides.

• One cup of broccoli contains:

-288 mg of potassium

-2 g of fiber

-43 mg of calcium

-2 g of protein

-1,277 mcg of lutein and zeaxanthin

-81 mg of vitamin C

-magnesium, phosphorus, folate, beta-caratone, and vitamin A.

• Contains indole-3-carbinol which has been shown to protect the structure of DNA, as well as being a strong antioxidant and stimulates detoxifying enzymes. It also protects against the carcinogenic effect of toxins, including pesticides. Indole-3-carbinol is great for everyone – especially women – since it increases the ratio of benign (“good”) estrogen metabolite levels compared to the potentially harmful ones.

Eating Broccoli…and Enjoying it

You can eat all of broccoli – the leaves, stalk, and the “flower” of the plant, which is what most people are familiar with.

Here’s a couple of suggestions on what you can do with broccoli, to make it a bit more enjoyable to eat.

Broccoli & Raw Cheese

-Steam broccoli and once it is done cooking, sprinkle on some raw cheese to the broccoli and serve one the cheese has melted. This is how my Mom was able to get us kids to eat (and love!) broccoli when we were growing up!

Chicken and Broccoli Stir Fry

- In a frying pan, combine cooked chicken, brown rice, raw broccoli with a healthy teriyaki sauce and/or soy sauce. This is a great way to enjoy broccoli as part of a main dish.

Broccoli Soup

-This recipe is really easy, and Chef Gordon Ramsay made this dish look more than appetizing! Here’s the video with full instructions:

I hope you all will consider eating broccoli and enjoy the many health benefits that are associated with it!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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What are Electrolytes?

Electrolytes are essential minerals that can be found as a solid, liquid, or gas that contain electrically conducting ions that your body needs to function properly.

Here’s a list of the essential minerals that are considered electrolytes:

• Calcium

• Chloride

• Magnesium

• Potassium

• Sodium

Why you Need Electrolytes

Any time that you sweat, your body loses electrolytes and you need to replenish your body with electrolytes. You can normally replenish your electrolyte levels through the foods you eat, but sometimes you will need more. The more you exert yourself (and sweat), the more you need to replenish your body with electrolytes.

If you exercise for more than one hour at a time, it would be a good idea to drink more than just water and quench your thirst with an electrolyte drink or eat a food that is rich in electrolytes. Of course, you want to make sure that you are getting the best sources of electrolytes and find out which ones to avoid.

Healthy Sources of Electrolytes

• If you want to find healthy sources of calcium, look no further than blackstrap molasses, dark green leafy vegetables, yogurt, raw milk, sardines (canned with bones), tofu, bok choy, bean sprouts, and spinach.

• You will find healthy sources of chloride (aka Sodium Chloride) from seaweed, lettuce, tomatoes, olives, celery, and rye.

• Find plenty of magnesium in spinach, halibut, almonds, quinoa, raw pumpkin, sunflower, and sesame seeds.

• There is plenty of potassium in dried apricots, lima beans, avocado, winter squash, swiss chard, potato, lentils, yogurt, and bananas.

• You can find healthy sources of sodium in raw milk, eggs, and rice. Sodium is probably one of the easiest electrolytes to find, even something to try to limit in one’s diet! When it comes to having a healthy amount of sodium, just remember that the less processed foods you eat, the better.

Electrolyte Sources to Avoid

The first thing people think of when they hear “electrolyte” is a sports drink, since they have been marketed as an “electrolyte drink” for years, and marketed to athletes and anyone who breaks a sweat. Yes, these popular sports drinks contain electrolytes, but they are also loaded with processed sugars or artificial sweeteners, which are extremely bad for your health. There are just too many healthy sources of electrolytes to justify drinking a sports drink when you consider the negative side effects of sugar!

There are plenty of healthy sources for you to get all of the electrolytes your body needs!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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“We choose handmade not processed.  Farm fresh not tin-canned.
Flavor and nutrition over fillers and fads.  At Baja Fresh you’ll find eating well is a way of life and a state of mind. We believe in real food made with passion, for real people. Food that’s always prepared by hand from real recipes and real farm fresh ingredients, not pre-packaged. Life should be full of variety, zest and positive energy. Energized by good health and good nutrition.” – BajaFresh.com

Now that we know what Baja Fresh believes in – nutrition and eating well – let’s see how true they are to that philosophy of theirs.

Best Food at Baja Fresh Mexican Grill 

If you are looking for a healthier options at Baja Fresh, I suggest taking a look at their Healthy Choices menu which is organized into three categories; “Trimming the Fat” for those who are looking for low-fat meal options, “Watching Carbs” for low-carb meal options, and “Cutting the Calories” for low-calorie meal options.

Original Baja Taco – Shrimp

Calories: 200

Total Fat: 5 g

Protein: 11 g

Sodium: 280 mg

Carbohydrates: 28 g

Fiber: 2 g

Baja Ensalada® Charbroiled Chicken

Calories: 310

Total Fat: 7 g

Protein: 46 g

Sodium: 1,210 mg

Carbohydrates: 18 g

Fiber: 7 g

Grilled Mahi Mahi

Calories: 230

Total Fat: 9 g

Protein: 12 g

Sodium: 300 mg

Carbohydrates: 26 g

Fiber: 4 g

Worst Food at Baja Fresh Mexican Grill 

When it comes to Mexican Food, there is plenty of traditional foods that are worth giving up on due to their lack of health. Here’s some examples…

Most Sodium: Carnitas with Flour Tortillas Fajitas

Calories: 1,190

Total Fat: 43 g

Protein: 58 g

Sodium: 3,450 mg

Carbohydrates: 150 g

Fiber: 26 g

Most Calories and Most Fat: Charbroiled Steak Nachos

Calories: 2,120

Total Fat: 118 g

Protein: 96 g

Sodium: 2,990 mg

Carbohydrates: 163 g

Fiber: 31 g

Most Deceptive: 5 oz. Side of Corn Tortilla Chips

Do you realize how little 5 ounces of corn chips is? It’s hardly anything at all, and for a side dish, it’s quite the calorie load for such a small amount of food. I wouldn’t be surprised if  a lot of people order this small side dish thinking that they aren’t eating that much more calories and fat, but when you consider the worst foods I just mentioned, enough is enough.

Calories: 740

Total Fat: 34 g

Protein: 10 g

Sodium: 170 mg

Carbohydrates: 90 g

Fiber: 9 g

Eating at Baja Fresh

When eating out at Baja Fresh, it’s all about portion control! Always prepare ahead of time by checking the menu and nutrition information before you eat at Baja Fresh to ensure you don’t over eat or consume too many calories, fat, or sodium in a single meal.

In addition to the “worst foods” that I mentioned, I think it’s important to know that – unless you are sharing – you might want to avoid the Burrito Ultimo® meals, since each of them contain close to 1,000 calories each!

There are plenty of other meals you may want to avoid. I have to admit, it was much easier to find the bad foods than it was to find the healthy foods at Baja Fresh, which means a disaster for anyone trying to eat healthy.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credits and Sources: bajafresh.com

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Pomegranates are full of nutrients that are extremely beneficial for your body. The best part? We’re just scratching the surface…

• Studies have shown an increase of blood flow to the heart, which increases oxygen efficiency to the heart during exercise.

• Rich in Vitamin C and Potassium

• Pomegranates have been shown to help prevent fatty deposits from collecting on the arteries, which prevents heart attacks, stroke, cancer, Alzheimers disease and even premature aging.

• May help lower cholesterol levels

• Study showed that participants had reduced arterial plaque by 30 percent!

• Contains flavonoids. How much? More concentrated amount than what’s found in grapes!

• Full of antioxidants - three times as many antioxidants found in green tea and red wine (but without the caffeine and alcohol!)

Pomegranate Products

Pomegranates are the new cranberry. It’s everywhere! Once all of the research comes out listing all of the health benefits, companies take notice and start providing product to profit from the new health hype. What does that mean for you? Products with Pomegranates are going to be bountiful, but it also means that you will need to do your due diligence to make sure you buy a quality product and get your money’s worth.

If you want to buy Pomegranate juice, for example, be sure to find a product that is 100% Pomegranate juice like this product, rather than have a product that is either watered down like this product or mixed with cheaper juices like this product. If you are going to pay for pomegranate juice, get the good stuff and know what you are paying for!

If you want to benefit from everything Pomegranates have to offer, I suggest buying the fruit itself, and eating it plain or adding it to your recipes. It may take additional time (and perhaps get a little messy!), but it’s the best source of all of the nutrients – no processing required!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Here’s a few tips to help prevent you from gaining those extra pounds by being in a relationship:

Keep Impressing

Too many men and women get married and totally let themselves go. Don’t let that be you. Remember when you used to care about the way you looked? You used to do things to impress your guy/gal. Just because you’re off the market doesn’t mean you’re done trying! Eating healthy and exercising do much more than just help you with a rockin’ bod, it will help you enjoy a long life together, without pesky health problems.

Start New Hobbies

Keep your relationship fun and exciting – pick up a new (active) hobby together! Maybe you can both learn how to rock climb, take dance lessons, or prepare for a marathon together! Whatever it is, do something that is enjoyable and something you can do together!

Portion Control

This one might be advice geared towards mostly the ladies, but I hope it helps the guys realize how they can help their lady love. When you go out to eat with your spouse, you don’t have to eat the same amount as them! My husband, for example, needs to eat almost double the amount of food that I do! There’s no reason for me to try and catch up with him when it comes to eating. Eat the amount of food you were meant to eat; no more, and no less!

Exercise Together 

Why exercise alone or separately when you can exercise together? I can only tell you how hard it is to get out of bed and wake up early in the morning to wake up and exercise…when your spouse is still cuddled up to the warm and cozy blankets snoozing away. Waking up is enough will power, but when you see what you could be doing, it can be hard to stay motivated at 5:30am (or whenever you have to wake up to go workout). Ask for your spouse to be a workout buddy – it will benefit both of you!

Speak up!

Is your loved one continuously bringing you treats that just aren’t helping you reach your goals? Speak your mind and let them know your goals, and how they can help you reach your goals – even if that means not bringing you certain treats that you used to love getting. Explain that treats are not a healthy “reward” system.

Express your need for encouragement, help, motivation, or any support that you feel that you need in order to be healthy.

If your loved one expresses any of the above mentioned concerns to you, be receptive and help where you can.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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The Sandwich

There’s something special about the simple yet delicious taste of a sandwich. You can make it as healthy as you want, and it doesn’t need to be too complex. I suggest using whole wheat bread, using a brand that doesn’t use a lot of ingredients or any processed sugars. Avoid using white bread at all costs!

Here’s some quick and easy sandwiches that you can make for your kids for their school lunches:

• Deli - Get freshly slices meat from your local deli and add a slice of all natural cheese, romaine lettuce, and use a mayo replacement such as Veganaise. This sandwich will provide your kid with the fiber, protein, dairy, vitamins and minerals from the lettuce and healthy fats from the Veganaise which will help you absorb the nutrients. 

• Peanut Butter and Jelly - There’s nothing wrong with sticking to the classics, it simple yet very delicious and healthy! Use whole wheat bread, organic peanut butter and a jelly or jam that doesn’t have any sugars added to it, such as a Just Fruit™ Spread by Crofter’s. With this sandwich, your kid is going to enjoy the benefits of healthy fiber from the bread, protein from the peanut butter, and glucose from the jelly or jam.

• Sprout and Tomato - Think your kids won’t like sprouts? Think again! Just spread Veganaise (mayo replacement) or mashed avocado to the bread (or whole wheat wrap!), add tomato slices with a few dashes of sea salt and pepper, then generously add the alfalfa or broccoli sprouts. You’d be surprised with how delicious this healthy sandwich is, and you’ll be glad to know your kids will love it too.

• Almond Butter and Honey - This is very similar to the classic PB & J, except the Almond Butter adds a different variety of protein and the honey is an all natural source of glucose. This is a great sandwich for your busy little bee (haha). I like to use almond butter more often than peanut butter, since almond butter doesn’t have any saturated fats. As much as I love peanut butter, I eat it sparingly because of the saturated fats. It’s still good for you, but in moderation (like anything else, really)

• Tuna or Salmon – Mix a can of tuna or salmon with Veganaise (mayo replacement), and put in a small container. Include 2 slices of bread (or occasionally some healthy crackers!) and let your kid add the tuna to the bread once they are ready to eat their tuna (or salmon) sandwich. This will allow for a fresh sandwich, without the soggy bread! Go ahead and add pickles or lettuce if you’d like.

The Snacks

I suggest providing your kids with a wholesome snack to accompany the sandwich, or to snack on in between meals. This is a great way for your kids to learn that when they are hungry and they want a snack, they will learn to reach for a fresh veggie rather than a cookie. Your kids not there yet? That’s ok. It happens one day at a time, and they need their parents to help guide them on what they should be eating when they are hungry. Your kids don’t need chips or cookies. Your kids need vitamins and minerals -you know, nutrients to fuel their body, help them grow up strong and healthy, and help keep their mind alert and ready to learn.

• Fresh Fruit - Give your children a variety of fresh fruits to snack on. Each day (or week), give your kid a different fruit to snack on, such as an apple, orange, watermelon, pear, or a variety of berries. These snacks are delicious, low calorie, and they are easy to pack in a school lunch. Also, your kids will appreciate the variety of different fruits (so they don’t get bored or them), and it’s great way to add a variety of nutrients to their developing body.

• Fresh Vegetables - Give your children a variety of fresh vegetables to snack on. Each day (or week), give your kid a different vegetable to snack on, such as carrots, broccoli, snow or sugar snap peas, sliced cucumbers, celery (with peanut or almond butter to dip in!), or sliced green and red peppers. Remember to provide variety for your kids, and try to coordinate them to go well with the fruit you are giving them.

• Protein - If you would like to give your kids protein (in addition to the sandwich), you can consider giving them a variety of mixed nuts, seeds, or even hard boiled eggs (with shell already removed).

The Friday Snack

It’s always fun to have a special little snack that’s healthy, but something you might not have every day.  For example, fruit leather is delicious, but the real deal (aka, fresh fruit with nothing added or taken away), is always the healthiest choice. Of course, why not have a special little treat every once in awhile, such as every Friday? I think it’s a fun way to celebrate the weekend without destroying one’s health.

The Beverages

• Water - Are your kids drinking enough water throughout the day? Provide your kids with a refillable water bottle that they can use throughout the day. Help your kid figure out how much water they should be drinking every day, and make sure they bring it home on a regular basis so you can have it cleaned.

I don’t think that your kids really need to be drinking juice, since the whole fruit or vegetable is always the healthiest choice. Also, too many juices on the market have added sugars or corn syrup that just isn’t necessary.

Got flavored milk? What about regular milk? I don’t think bringing milk to school is necessary, especially when you consider it really should be kept in the refrigerator.

Important Considerations

Make sure that you include an ice pack in the lunch box to keep the food cool and safe for your kid to eat when the time comes. If you don’t have an ice pack, stick to the foods that will be able to handle room temperature.

OK parents, any other healthy food suggestions you would like to add to this list? I appreciate your input!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Carrie Underwood, along with many contestants who compete on American Idol, gain weight during the show. The contestants gain the weight for several reasons, such as the stress of the competition, bad food given to them, and long bouts of waiting for their vocal coaches to work with them. Carrie ended up gaining a total of 20 pounds!

How Carrie Underwood Lost 20 Pounds

Carrie has a simple yet effective approach to her weight loss. It worked well for her, and maybe it will work for you too! Of course, to make any weight loss program work, you have to just stick to it and be consistent!

• Start a Food Journal - Carrie Underwood bought a spiral notebook (nothing fancy or expensive!) and just started to write down every little thing she ate.

“I discovered that writing down everything I eat makes such a difference, because you never realize how much you’re consuming unless you read it later in the day” – Carrie Underwood

Carrie said the key to the success of a food journal is to check the calorie count for everything she eats and write the details down in her notebook – immediately after a meal, before she forgets. At the end of the day, if she wants to have a snack, she checks her food for the day, how many calories she has eaten, and calculates how much more she can eat.

I think that when you stick to calorie counting, it’s important to know that nutrition and proper balance should be considered.

• Seek Expert Help – Carrie wanted to set up a mini gym in her home, but didn’t quite know what pieces of equipment she would need to help her reach her goals. Carried ended up hiring a Personal Trainer, who helped her pick out simple pieces of equipment to use, taught her for a few weeks on how to use the equipment and come up with a routine, then Carrie was able to continue her weight loss efforts on her own.

So what exercises does Carrie Underwood do? According to the interview in Shape Magazine, she exercises on the elliptical machine for 30 minutes and then follows that with strength training (reps with weights).

“My favorite thing is cardio, it really helps the pounds melt off, and it gives me so much more energy.” -Carrie Underwood

I would like to point out how Carrie used a Personal Trainer for a few weeks to work on a routine. A lot of people don’t realize that a Personal Trainer can really be a temporary thing, and I personally think it should be for most people. I like to work with my clients for a few months and empower them to be able to get to the point where they just don’t need me anymore. It’s a great feeling knowing that you have everything you need to be able to continue on your journey to lose weight.

• Stop Obsessing Over the Numbers on the Scale – Carrie became a popular topic in the tabloids as she became more and more famous. Many of those articles focused on Carrie’s weight, even calling her “chubby”. Now that Carrie is at a much healthier weight, she tries not to focus on the numbers on the scale, but more importantly her health.

“I’m a performer, and yes, being in good shape is part of the package, but I don’t ever want to get neurotic about my weight. I feel healthy and I know I’m a good size for me. And that’s what’s most important.” -Carrie Underwood

I think that Carrie is focusing on what’s most important, her health! Numbers on the scale may help you track progress, but it shouldn’t be the “end all, be all” either. If you focus on exercising regularly and putting healthy, nutritious food in your body, that’s what’s important. Continue to stay motivated and keep moving forward, and you will reach your health goals.

How Carrie Underwood Kept the Weight Off!

Carrie continues to keep the weight off in a very simple approach.

• No Mystery Food – Carrie told the WebMD Magazine (August 2010) , ”if I don’t know what’s in it, I don’t eat it”. Simple rule, yet clearly effective. This one rule prevents her from eating the fatty catered food that’s available to her.

• Grocery Shopping – Due to the unhealthy catered food available to her on bus tours, Carrie has opted to do her own grocery shopping and buy fresh whole food, which also ensures that Carrie keeps up with her Vegetarian lifestyle.

• Regular Exercise – Just because Carrie has reached her goal weight, it doesn’t stop her from exercising on a regular basis. In fact, regular exercise is a big way to keep the weight off!

“If I can wake up and get a good cardio session in a class at a nearby gym or on the treadmill, I’m happier throughout the day” – Carrie Underwood

Once you reach your goal weight, you need to continue eating healthy and exercising. Just like it helped you lose the weight in the first place, now these healthy habits you have created will help you keep the weight off. Remember, it’s easier to maintain the weight than have to lose it again…and again.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: celebritydietdoctor.com

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To help you get started with your Nutrition education, I have reviewed the following two books:

-Nutrition for Dummies (4th Edition) written by Carol Ann Rinzler

-The Complete Idiot’s Guide to Total Nutrition (4th Edition) written by Joy Bauer, M.S., R.D., C.D.N.

I have provided a complete list of the table of contents, and my review for each book. In the end, you make the call on which book would be right for you. I’ll also give you my opinion about which one I would choose!

Table Of Contents – Nutrition for Dummies

Introduction

Part 1: The Basic Facts About Nutrition

-What’s Nutrition, Anyway?

-Digestion:The 24-Hour Food Factory

-Calories: The Energizers

-How Much Nutrition Do You Need?

-A Supplemental Story

Part 2: What You Get From Food

-Powerful Protein

-The Lowdown on Fat and Cholesterol

-Carbohydrates: A Complex Story

-Alcohol: Another Form Of Grape And Grain

-Vigorous Vitamins

-Mighty Minerals

-Phabulous Phytochemicals

-Water Works

Chaper 3: Healthy Eating

-Why You Eat When You Eat

-Why You Like The Foods You Like

-What Is A Healthful Diet?

-Making Wise Food Choices

-Eating Smart When Eating Out

Part 4: Food Processing

-What Is Food Processing

-Cooking And Nutrition

-What Happens When Food Is Frozen, Canned, Dried, or Zapped

-Better Eating Through Chemistry

Part 5: Food And Medicine

-When Food Gives You Hives

-Food And Mood

-Food And Drug Interactions

-Using Food as Medicine

Part 6: The Part Of Tens

-Ten Nutrition Web Sites

-Ten (Well, Okay, Twelve) Superstar Foods

-Ten Easy Ways to Cut Calories

Pros

Cons

Table Of Contents -The Complete Idiot’s Guide to Total Nutrition

Part 1: Time For A Nutrition Tune-Up

-The Dietary Guidelines

-A Close-Up On Carbohydrates

-The Profile On Protein

-Chewing The Fat

-Don’t As-salt Your Body

-In And Out With Fiber

-Vitamins And Minerals: The “Micro” Guys

-Mighty Minerals: Calcium And Iron

Part 2: Making Savvy Food Choices

-Decoding A Nutrition Label

-Shopping Smart

-Now You’re Cooking

-Restaurant Survival Guide

-Trimming Down The Holidays

Part 3: The ABC’s of Exercise

-The Gym Scene

-Sports Nutrition

-Going That Extra Mile: Fluids And Supplements

Part 4: Beyond The Basics: Nutrition And Special Needs

-Diet And Cancer

-Managing Diabetes

-Don’t Eat Your Heart Out

-Food Allergies And Other Ailments

-Going Vegetarian

-Herbal Remedies And More

Part 5: Pregnancy And Parenting

-Eating Your Way Through Pregnancy

-Exercising Your Way Through Pregnancy

-Feeding The Younger Folks

Part 6: Weight Management 101

-Come On, Knock It Off

-Adding Some Padding

-Understanding Eating Disorders

Appendixes

A. Recipes For Your Health

B. Nutrition And Health Directory

C. Your Body Mass Index (BMI)

D. A Closer Look At The Foods We Eat

SkinnyTwinkie.com’s Review

Both of these books are great. They both go over things in a fairly simple and easy-to-understand way, even including pictures on some of the topics, or a health related comic strip.

If you want basic Nutrition information, “Nutrition For Dummies” by Carol Ann Rinzler is the book for you. She does a great job of going over the basics of Nutrition, which is a great resource in helping others have a better understanding about what they are putting into their body.

I personally have an extra appreciation for “The Complete Idiot’s Guide to Total Nutrition” by Joy Bauer. As the title says, it’s “complete”. Not only does it go over basic nutrition that everyone can benefit from, but it also talks about the importance of exercise, how to specifically lose weight, eat and exercise during pregnancy, how to go Vegetarian (if you choose to do so), and so on.

As always, I want you to decide which book is right for you, but if I had to choose to read just one of these books, I would buy and read “The Complete Idiot’s Guide to Total Nutrition” by Joy Bauer. As you can already tell just by the table of contents, these books are packed with valuable information and whichever book you decide to get for yourself, you won’t be disappointed.

I Read A Nutrition Book…Now What?

After you read the book, I encourage you to make whatever positive changes you need to make. Stop drinking soda, start eating your fruits and veggies, and stop making excuses about skipping the gym.

Knowledge isn’t power, unless action is taken. Now that you have learned something, act! Today is the best day to better yourself, so don’t wait for tomorrow.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Please note that all of the nutrition information that is provided in this article may not be 100% accurate, since The Cheesecake Factory doesn’t provide any official nutritional information! Check out their statement below:

At this time, we do not provide nutritional information for our menu selections on our website. We pride ourselves on using only the freshest and finest ingredients available. Everything on our menu is made in-house on a daily basis so that we can maintain the highest food quality standards. – The Cheesecake Factory

So thanks to cheesecakefactorynutrition.com and myfitnesspal.com, here’s my take on the meals at The Cheesecake Factory, and just know they are what I like to call, “guesstimates”!

Best Food at The Cheesecake Factory

I’m sure you have recently heard about The Cheesecake Factory offering a low calorie menu called ”SkinnyLicious” – but are there already low calorie (and healthy?) meals available at The Cheesecake Factory? Let’s see…

Asian Chicken Salad

Calories: 574

Total Fat: 31 g

Protein: n/a

Sodium: n/a

Carbohydrates: 68 g

Fiber: n/a

Weight Management Grilled Chicken

Calories: 580

Total Fat: 13 g

Protein: n/a

Sodium: n/a

Carbohydrates: 28 g

Fiber: 4 g

Ahi Carpaccio

Calories: 260

Total Fat: 2

Protein: n/a

Sodium: 1,223 mg

Carbohydrates: 11 g

Fiber: n/a

Worst Food at The Cheesecake Factory

It’s pretty obvious (I hope it is, anyways…) that the Cheesecakes are something you should skip altogether if you are on a “diet”. Why? Because who could stop at just one or two bites? If you can, that’s fantastic. Go with someone and only take those one or two bites. If you can’t control yourself, I suggestion enjoying the delicious meals I mentioned earlier, and skip the cheesecake. Does this dismiss the whole point of going to The Cheesecake Factory? I don’t think so, but that’s just my opinion and a whole other story!

So what meals should you avoid at The Cheesecake Factory? Here’s my top offenders for the most calories, most fat, most sodium, and I even listed what I feel to be the “most deceptive” meal offered at The Cheesecake Factory!

Most Calories and Most Sodium: Factory Appetizer Favorites

Calories: 3218

Total Fat: 63 g

Protein: n/a

Sodium: 6,703 mg

Carbohydrates: 297 g

Fiber: n/a

Most Deceptive: Avocado Eggroll

The serving size is just one egg roll. Check out how many calories there are in just one egg roll. Yikes!

Calories: 960

Total Fat: This information is “n/a”, but I do know that there is 8 gr of saturated fat.

Protein: n/a

Sodium: 1130 mg

Carbohydrates: 104 g

Fiber: n/a

Most Fat: Pasta Carbonara (with or without Chicken) 

Calories: 2,291

Total Fat: 81 g

Protein: n/a

Sodium: 1,628 mg

Carbohydrates: 144 g

Fiber: n/a

What about the new “SkinnyLicious” Menu? 

The Cheesecake Factory just announced it’s new menu called “SkinnyLicious”, and they will offer 50 new menu items that contain 590 calories or less! The new menu will include new dishes like a low-calorie hamburger, Tuscan Chicken, and even a Mexican Tortilla Salad.

As you can see from the menu items mentions above, this new ”SkinnyLicious” menu at The Cheesecake Factory is long overdue. Of course, I am still waiting for the full nutritional information to be announced. It’s more to a healthy lifestyle than just counting calories!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credits: TheCheeseCakeFactory.com, yuzueats.blogspot.com

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Highlights from McDonald’s®  Press Release

Here’s a quick look at a little piece of the press release:

Menu changes underway include the addition of more nutritionally-balanced choices that meet McDonald’s reputation for great taste and affordability, along with an increased focus on providing nutrition information that enable customers and employees to make simple, informed menu decisions. – McDonald’s®

Main Changes Coming to McDonald’s® 

1) McDonald’s will start to include produce or a low-fat dairy option in every Happy Meal®. The new Happy Meal will automatically include both produce (apple slices, a quarter cup or half serving) and a new smaller size French fries (1.1 ounces) along with the choice of a Hamburger, Cheeseburger or Chicken McNuggets, and choice of beverage, including new fat-free chocolate milk and 1% low fat white milk.

-This is great that they are reducing the amount of fries and replacing them with something that is actually healthy – an apple! Still, I am waiting for the Hamburger, Cheeseburger, and Chicken McNuggets that are made with mystery meat, to be addressed. My take is this: Want a hamburger or cheeseburger? Make it at home with quality meat that you can trust. Want chicken nuggets? You can make those from scratch too. With real chicken! Gasp! Crazy concept, I know!

2) The company will promote nutrition and/or active lifestyle messages in 100 percent of its national kids’ communications, including merchandising, advertising, digital and the Happy Meal packaging.

-This sounds like a confusing and mixed message for kids – and parents alike. Be healthy, but you should still eat a Happy Meal at McDonald’s too- which isn’t all that healthy, except for a couple of slices of an apple. If you add apples to greasy food, does it make the greasy food healthy? No.

3) By 2020, McDonald’s will reduce added sugars, saturated fat and calories through varied portion sizes, reformulations and innovations. Also, by 2015, McDonald’s will reduce sodium an average of 15 percent overall across its national menu of food choices.

-At first glace, this sounds fabulous. But when these initiatives become a reality, I would like to take a better look at the ingredients list. The problem with companies going healthier, is that they take a lot of shortcuts in the process, which actually make it not-so-healthy afterall. For example, the “sugar free” initiative was never a healthier option, since the companies that tout those titles just used artificial sweeteners like aspartame rather than truly healthy options such as honey or molasses. 

4) McDonald’s will expand new in-restaurant, website and mobile communications, and marketing vehicles making access to nutrition information even easier.

-I have good news and bad news. The good news is, studies show that if people know how many calories are in the meals at restaurants, they usually pick the lower calorie or healthier meals. The bad news is, research has been shown that a lot of the calories listed are not all that accurate. If you get the low calorie foods, it may not be 100% accurate, but it’s likely to have fewer calories than the other high calorie choices on the menu. Think “less of two evils” with this one. 

I think it’s great that McDonald’s is trying to be healthier, but I won’t hold my breath for this to be a truly healthy place to eat. When it comes to eating at McDonald’s, I say to eat in moderation…or just not at all!

As always, the choice is yours.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credits: aboutmcdonalds.com

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What are the Risks of Eating Raw Sprouts?

In recent news, the media has deemed it unsafe to consume raw or slightly cooked sprouts due to a fairly recent salmonella or E. coli outbreak. The Centers for Disease Control and Prevention (CDC) issued a health advisory warning consumers of the possible risks of eating raw sprouts. In my opinion, these warnings were created based on misunderstanding and fear rather than logic and reality. Let me explain…

The FDA discovered that the seeds and beans themselves are usually what cause the salmonella or E. coli breakouts in the first place – not the sprouts.  If bacteria is already present on the seed or bean, once they start sprouting the bacteria increases to dangerous levels — even under sanitary conditions. This means that the seeds and beans need to have safer handling, storage and sprouting practices. Since the late 90′s, the FDA has established strict packaging standards of seeds and beans used for sprouting, which I feel is safe and can be trusted. Many sprout growers have taken things to the next step by bleaching their seeds and beans to sanitize them and prevent bacteria growth. This is what I like to call “overkill”. Adding chlorine to your sprouts defeats the whole purpose of eating sprouts, which is to provide nutrients in your body. I recommend buying organic sprouts whenever possible to avoid this chlorine bleaching process so you can enjoy the full amount of nutrients that sprouts were intended to have.

Sprouts are like any other food where bacteria can form if handled improperly. For us as consumers, we need to make sure that we keep our sprouts refrigerated and eaten before they get old. If sprouts are old and rotting, bacteria is growing on them like crazy and you just shouldn’t eat it. This is the same concept as with any other food.

Why you should eat Sprouts

I have been introduced to sprouts at a very young age, and I am quite thankful for that. It turns out, sprouts are a very small version of the entire plant. Each little sprout can have as much – or more – of certain micronutrients as an entire mature plant. Researchers at Johns Hopkins University found that broccoli sprouts contain anywhere from 30 to 50 times the concentration of protective chemicals found in mature broccoli plants – including many cancer fighting compounds.

Broccoli sprouts are an important nutritional tool for anyone battling cancer, and when combined with other superfoods like chlorella, they can actually reverse cancer and result in the elimination of cancer tumors. - Mike Adams, NaturalNews.com

It’s quite amazing to realize how much nutrition is coming into the body when you eat a single sprout. Of course, you usually won’t eat just one sprout!

How to Use Sprouts with your Meals

Now that you know you should be eating sprouts (and it’s perfectly safe!), how do you incorporate it in your meals? It really depends on you! I love having sprout and tomato sandwiches! I will buy either Organic Alfalfa or Broccoli sprouts and put them in my tomato sandwich. It’s simple, easy, healthy, and extremely delicious! I also enjoy eating Mung bean sprouts by adding them to scrambled eggs, stir fry, or specific dishes like Egg Foo Yung.

Sprouts are delicious. OK, so they might be an acquired taste! I don’t know considering I have been eating sprout sandwiches since I was at least five, and I love them! I made a deli sandwich for my husband and I added Alfalfa sprouts instead of lettuce – he loved it! So, I think you just need to try it out in a couple of different ways. Find out how you enjoy eating sprouts, and I think you will realize that you have been missing out on such a delicious and nutrient dense treat!

How to Make Sprouts

Instead of buying sprouts at the store, you can just buy a sprouting kit and just make your own sprouts at home. It’s ridiculously cheap and easy to grow your own sprouts!

I found this great instructional video that I thought would help you learn more about how you can grow your own sprouts!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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What’s in Energy Drinks?

Here’s a list of common ingredients used in popular energy drinks

Inositol – This has been known to raise phosphorus levels, which results in calcium deficiency if taken in excess.

Niacin/Niacinamide – These are forms of vitamin B3, which you actually don’t want to take too much of since it can cause some serious health concerns (such as vomiting and diarrhea).

Caffeine – This is a common drug which studies have proven that it raises your heart rate and blood pressure. This can be extremely dangerous for those who have high blood pressure already, and for those who drink energy drinks right before exercise, since it will raise your heart rate to dangerously high levels. Caffeine has also been linked to diabetes and may increase the risk of miscarriage. As many of you already know (first hand?!), caffeine is a very addictive drug, and has some horrible side effects when you try to stop consuming it (headache, anyone?). It’s best that you stop and don’t start up again.

Taurine – This is actually a type of amino acid, which sounds like it should be healthy right? Problem is, energy drinks use a synthetic type of taurine and is used in such high concentrations. Studies have shown that Taurine had negative side effects when mixed with caffeine, which is a main ingredient found in energy drinks.

Sodium Citrate – This is a common preservative that is used in soft drinks.

Sugar,Glucose, Sucrose, High Fructose Corn Syrup, Acesulfame K and Aspartame – There are a lot of different names for “sugar” or “artificial sweetener”, isn’t there? All forms of sugar that are in energy drinks (including the “sugar-free” kind) are extremely bad for your health, especially when mixed in with caffeine and all of the other ingredients.

Glucuronic Acid (Glucuronolactone) – This is a type of carbohydrate that can be naturally produced in your body. Of course, the Glucuonic Acid/Glucuronolactone in energy drinks isn’t natural by any means. There are even some undocumented reports stating that this drug was given to soldiers in the Vietnam War and was linked to brain tumors – but there are no recent studies or scientific evidence (yet) that proves this side effect is legit. 

Why Energy Drinks are Dangerous

Drinking energy drinks is a vicious cycle. First, when you drink the energy drinks – which are full of sugar, caffeine, gluten, and other harmful ingredients – your body ends up releasing something called opiates. If you stop drinking the energy drinks,  your body has very strong cravings for them telling your brain that you need them more. Then the vicious cycle starts again when you continue to drink the energy drink. The strong cravings and feelings of extreme exhaustion is not a sign that your body needs the energy drink. It’s a sign that your body has created a dependency on it, much like drug abuse. Just because energy drinks are legal, doesn’t mean it’s safe for you to drink it.

Have you ever heard of caffeine intoxication? It’s what happens when someone overdoses on caffeine, which is easy to do with energy drinks since they contain five times the amount of caffeine than a regular cup of coffee. Too much caffeine can cause insomnia, rapid heartbeat, gastrointestinal problems, anxiety, tremors, and in rare cases…death.

Healthy Alternatives to Boost your Energy Levels

There are plenty of healthy ways to boost your energy throughout the day to help you stay away through boring meetings or just have the energy to walk up five flights of stairs because the elevator broke. Whatever your reasons to justifying an energy drink in the past, here’s some healthy ways you can boost your energy levels without harming yourself.

Sleep – Get a good night’s rest. I know that this may seem like a “no brainer”, but it’s best to prevent exhaustion than to try to overcome it.

Eat Small Meals – I suggest avoiding heavy meals, or eating too much in just one sitting. Do you notice that you feel most tired after a really big meal, perhaps one that involved a huge meal or sugary dessert? When you eat a lot of food in one sitting, especially if there is high starch or sugar foods, it can create a sugar crash that will leave you feeling lethargic afterwards. Eat 3 small meals and eat snacks in between meals, for a total of six meals a day. By doing this, you won’t over eat and you will be constantly giving your brain and body the energy it needs to function throughout the day.

Eat an Apple – Did you know that it has been shown that an apple is more effective at keeping you awake than a regular cup of coffee? It’s also a lot healthier for you and doesn’t have any dangerous side effects like caffeine does. An apple a day…keeps you awake, apparently!

Drink Water with Citrus – You’d be amazed at how awake and refreshed you can be by drinking a glass of cool water with a bit of freshly squeezed lemon or lime in it. The vitamin C in the citrus fruit is a natural way to boost your energy levels.

Exercise – Don’t have energy to exercise? You’d be surprised to hear that exercise will actually give you more energy! Start small, by just going on a five minute walk or go up and down the stairs a couple of times. The blood pumping through your body will give you a natural boost of energy that will help you get through your day.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: Reason.com

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Strawberry – This berry is full of vitamins C, K, B1, B6 iodine, pantothenic acid, manganese, biotin, and folic acid. Strawberries have been linked to the prevention of coronary heart diseases, cancer, and Alzheimer’s disease.

Açaí berry - This berry is full of antioxidants, which helps with the removal of harmful toxins in the body. When you remove toxins from the body, it prevents you from feeling lethargic. If you aren’t feeling lethargic, you’ll be more likely to have the energy you need to exercise.

Huckleberry – This berry is full of antioxidants, vitamins A, B, C, and contains sodium, iron, potassium, and calcium. Huckleberries are also full of iron, which results in healthy red blood cells.

Juniper Berry – This berry contains vitamins A, B, C, D, and E. Juniper berries are a natural stimulant, diuretic, and antiseptic. Juniper berries have also been used to help treat arthritis and open wounds.

Raspberry – This berry is full of antioxidants, flavonoids, and a good source of vitamin C, magnesium, folate, potassium, riboflavin, copper, niacin, and manganese. Raspberries also contain B vitamins and a healthy amount of soluble dietary fiber.

Loganberry – This berry is packed with nutrients and is high in vitamins C, K, copper, fiber, folate, and manganese.

Lingonberry – This berry is full of vitamins A, B, C, and contains phosphorus, calcium, potassium, magnesium, and sodium. Lingonberries have anti-inflammatory, antioxidant, antihistamineproperties, and helps promote both bone and blood health.

Blueberry – This berry contains carotenoids, flavonoids, vitamins A, C, E, copper, magnesium, manganese, selenium, sodium, potassium, phosphorus, and zinc. Blueberries have anti aging benefits, helps treat urinary tract infections, boosts the immune system, prevent cancer, and heart disease. It’s no wonder this berry is so popular amongst us health geeks.

Dewberry – This berry is packed with vitamins A and C, and have traces of vitamins E, K, and copper, zinc, and magnesium, protein, and fiber.

Cranberry – This berry is a natural antioxidant and is a natural anti-inflammatory. Cranberries can prevent and cure urinary tract infections (also known as bladder infections), and I can tell you that I know that this works first hand. If you want to benefit from cranberries, make sure you don’t add sugar!

Red Currant - This berry is full of vitamin C, fiber, potassium, and iron. Red Currants are full of antioxidants and they are full of nutrients that are known to prevent forms of cancer.

Black Currant - This berry is packed with nutrients: More vitamin C than oranges, more potassium than bananas, double the antioxidants of blueberries (wow!), and Currants even have more antioxidants than Açaí berries.

Mulberry - This berry has antioxidants that improve eyesight and contains iron, calcium, carbohydrates, fiber, magnesium, potassium, and phosphorus.

Black Mulberry – This berry is full of healthy nutrients such as iron, fiber, calcium, potassium, magnesium, and phosphorus. Mulberries have been show to help with hair growth and may even prevent premature gray hairs.

Blackberry – This berry is packed with several healthy macronutrients, including vitamins A, C, calcium, and potassium. Blackberries are high in fiber, polyunsaturated fats, and carbohydrates – making blackberries a heart healthy snack.

Elderberry – This berry is full of anthocyanins, which has been shown to have many health benefits, including boosting the immune system and naturally reducing LDL (bad) cholesterol levels.

Goji Berry – This berry is full of antioxidants, increases stamina and endurance, prevent cancer, improve memory, and strengthens the heart and your immune system. Gogi berries also stimulate the secretion by the pituitary gland of hGH, which helps you sleep better, restores the libido and helps in the reduction of body fat.

Again, please keep in mind that this is not a complete list of all of the health benefits – it’s only a highlight of some of the many health benefits associated with each berry!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Best Food at Panera Bread

You have plenty of healthy choices at Panera Bread, you just need to know which ones you should choose and which ones you should pass up.

Here’s a couple of healthier items that you may want to consider the next time you choose to eat out.

Tuna Salad on Honey Wheat – Full

If you are looking for a yummy sandwich without all the guilt, this is it!

Calories: 470

Total Fat: 16 g

Protein: 19 g

Sodium: 980 mg

Carbohydrates: 65 g

Fiber: 5 g

Smoked Turkey Breast on Country – Full

You can have a whole sandwich for 420 calories (unlike others, where you would have to order a half sized to get this amount of calories). You may want to consider the half sized, just because of the amount of sodium in this. Overall though, it’s one of the better items on the menu.

Calories: 420

Total Fat: 3 g

Protein: 33 g

Sodium: 1650 mg

Carbohydrates: 66 g

Fiber: 3 g

Full Strawberry Poppyseed & Chicken Salad – Full

Calories: 340

Total Fat: 13 g

Protein: 29 g

Sodium: 360 mg

Carbohydrates: 34 g

Fiber: 6 g

Worst Food at Panera Bread

Ok, I was actually pretty impressed with Panera Bread’s food, overall, but it still has some food on the menu that I would suggest skipping if you are trying to pick out a healthy meal or watching the amount of calories you are consuming.

Most Calories: Full Italian Combo on Ciabatta

Yikes! How can one sandwich have so many calories? This sandwich has different meats on it, cheese, and a “special sauce” that contributes to the amount of calories in this one sandwich.

Calories: 980

Total Fat: 41 g

Protein: 58 g

Sodium: 2620 mg

Carbohydrates: 95 g

Fiber: 5 g

Most Fat: Signature Mac and Cheese – Large

When Oprah Winfrey said that she gained almost 30 pounds of fat when she went on a Mac and Cheese “diet”, I am not surprised this one meal could cause so much damage. Oh, this meal also came in as a “tie” for the Most Calories as well.

Calories: 980

Total Fat: 61 g

Protein: 33 g

Sodium: 2030 mg

Carbohydrates: 75 g

Fiber: 3 g

Most Sodium: Full Bacon Turkey Bravo® on XL Tomato Basil

How can such a healthy sounding sandwich be full of an unhealthy amount of sodium? If you haven’t already guessed it, you can thank the bacon and turkey for the amount of sodium in this meal.

Calories: 800

Total Fat: 29 g

Protein: 52 g

Sodium: 2800 mg

Carbohydrates: 83 g

Fiber: 4 g

Most Deceptive: Pumpkin Muffin

Pumpkins are really healthy. Muffins can be healthy, if made to be healthy. Unfortunately, this muffin may sound healthy, but it’s packed with an entire meal’s worth of calories, yet it feels more like a light snack once you are done eating it. This can easily lead to trouble and over eating since you will probably continue to eat more since you haven’t yet satisfied your hunger.

Calories: 580

Total Fat: 22 g

Protein: 7 g

Sodium: 470 mg

Carbohydrates: 89 g

Fiber: 2 g

If you are trying to eat healthy, I suggest you stay away from obvious high calorie, high fat and high sugar treats like their brownies, cinnamon roll, and scones.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Your Body Needs Fat

A lot of people don’t realize that your body needs fats and oils, and if you pick the right type, it can be extremely beneficial for your health.

Your body needs fat! Good fat helps to protect and hold your organs in place, such as the heart, kidneys, and liver. Fat helps insulate and regulate body heat, helps your brain function properly, and initiates a hormone called cholecystokinin (CCK), which contributes to satiety (helps you feel full).

Now that you know how much your body needs fat, let’s pick the right kind of fats and oils, and learn which ones to avoid.

Healthy Fats and Oils

It’s important that you choose the right kind of fats and oils, since not all of them are created equal. Here’s a list of healthy fats and oils that you should consider using:

•Coconut Oil – This is one of the only oil that I recommend to use for cooking. Coconut oil is full of Lauric acid and has a high heat tolerance, unlike other oils. Just make sure you get Coconut oil that isn’t refined, bleached, and deodorized (RBD).

•Avocado – This is full of Oleic acid (just like Olive and Macadamia Nut oil), vitamin E, monounsaturated fats, and glutathione, which are all good for your heart. Avocados are also high in beta-sitosterol, which has been shown to lower bad cholesterol levels.

•Extra Virgin Olive Oil – Olive oil is very healthy for you, and studies prove this! What a lot of healthy guru’s don’t seem to mention that you shouldn’t cook with Olive oil! When you heat olive oil, it is very susceptible to oxidative damage, and that’s because the oleic acid in it creates an imbalance on a cellular level that can be very harmful to you, including the increased risk of heart disease and some cancers.

So remember, use Olive oil, just don’t heat it up! Try blending it with spices to make a healthy salad dressing or dip it in a slice of fresh whole wheat baguette!

•Rice Bran Oil – Full of Vitamin E and shown in studies to help reduce bad cholesterol levels.

•Ghee – This is clarified butter, which means that is basically butter with the milk solids removed. Ghee has been used for thousands of years  and known for it’s medicinal benefits and more recently, it’s known for being lactose free. One of the amazing benefits of ghee is that it has a high heat tolerance, similar to Coconut oil! Ghee has healthy fats in it and has been shown in studies to contain anti-cancer and anti-viral properties.

•Macadamia Nut Oil – This oil is becoming increasingly popular and recent studies are showing that this oil just might be healthier than Olive oil when it comes to health Omega-3 fats and Oleic acid, which can raise HDL (good cholesterol) levels. Just like Olive oil, this oil shouldn’t be used for cooking due to the abundance of Oleic acid. Make sure you get pure macadamia nut oil that isn’t refined or processed.

•Omega 3 – This essential fatty acid has been proven to protect against cardiovascular disease, cancer, arthritis, and other diseases. You will find this heart healthy fat in foods like Salmon and Flax seeds.

•Flaxseed Oil – This oil is one of the best sources of the essential fatty acid, Omega-3, which has been proven to be extremely healthy for your body. See “Omega-3″ listed above.

•Nuts and Seeds – Almonds, Almond Butter, Pecans, Walnuts, Sesame seeds,cashews, Flax seeds (see Flax seed oil), Brazil nuts, Hazelnuts, Sunflower seeds, Pistachio nuts, and Macadamia nuts (see Macadamia nut oil) are all extremely healthy forms of fat. They have numerous health benefits, including weight loss, heart healthy benefits, lowers bad cholesterol levels, high in fiber, and even support prostate health. Wowza!

Yes, these nuts and seeds are extremely healthy and loaded with nutrition and benefits, but they are still high in calories. Just remember to eat in moderation if you are trying to lose weight.

Unhealthy Fats and Oils

These oils that are on the “unhealthy list” might come to you as a shock. My intention is to educate you on what fats and oils are really healthy for you, and which ones aren’t. Of course, some of these oils are only marketed as healthy. Don’t always believe what marketers tell you…

All of the following oils become easily oxidized (or rancid) when exposed to heat. The heating process turns the oil into trans-fatty acids, which results in chronic diseases such as heart disease and even cancer.

•Vegetable/Canola Oil – These oils are very processed, and was developed through hybridization of rapeseed. Canola oil (which means “Canadian oil, low acid”) contains erucic acid, hemagglutinins and toxic cyanide-containing glycocides. These substances have been shown to cause nervous disorders, weakened immune system, and even mad cow disease. Let’s just say that I stay away from Vegetable and Canola oil with a ten foot pole.

•Soybean Oil – Soybeans have Omega-6 in them…too much, in fact. It’s ideal to have a diet with a 1:1 ration of Omega-3 and Omega-6 fats. Most of us are getting way to much Omega-6 fats and not enough Omega-3′s, which has negative results on our health.

•Margarine, Shortening, and Lard – Did you know that margarine, for example, was invented by a chemist in 1813 in hopes to create a healthier butter substitute? It’s popularity skyrocketed when people found out that it was “naturally” cholesterol free. However, many years later, we realized that the trans-fats that are in margarine are actually worse for you than butter ever was.

I suggest that you just skip all of the “made in the laboratory” ingredients.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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A lot of these suggestions are geared toward road trips, since they will require you to have a cooler, but a lot of these will work for travel days at the airport as well!

Sandwiches

Nut Butters – I can’t help but love Almond Butter and Creamed Honey Sandwiches! What about Peanut Butter and Jelly Sandwiches? You can make these sandwiches ahead of time on whole wheat bread, and keep it in an air tight container until you are ready to enjoy. They can get a little messy, especially with kids, so make sure you bring something to clean up with afterwards.

Meat – Sometimes, it’s just nice to have a really yummy and simple Tuna or Salmon sandwich. I like to use a mayo replacement and lots of pickles (I can’t help myself!). You can also add lettuce or tomatoes to your sandwich! If you aren’t eating your sandwich right away, put the tomatoes  in between the meat of choice and the lettuce, since you probably don’t want them making your whole wheat bread soggy by the time you eat it.

Wraps – Try a whole grain tortilla with lettuce, low sodium lunch meat, and yummy vegetables of choice. This is a great low calorie meal that will help keep you full between meals.

Fruits and Veggies

Fresh – In separate containers, stock up on pre-washed berries, celery sticks (with peanut or almond butter for dipping), apple slices, carrots, cherry tomatoes, banana, cucumbers, and whatever fruit or veggies you will love to snack on. I suggest avoiding produce that is too messy to eat on the go.

Dried – Either pick the dried fruits and veggies with nothing added, or make them yourself! Dried bananas, apricots, and edamame are just some of the healthy dried produce you can snack on! You may want to also consider brining all natural fruit leathers to snack on – just make sure you buy the variety that don’t have any sugar added.

Protein

Mixed Nuts – I suggest buying something prepackaged or divide up the nuts in single serving containers so you don’t over eat! Nuts are very healthy for you, but they also have a lot of calories and should be limited – especially if you are sitting for long periods of time in a car or on an airplane.

Seeds – Sunflower seeds, for example, are full of protein and very healthy for you, and they are a great snack to help you keep full while you travel. Pick the raw sunflower seeds over the roasted and salted, since they are the healthiest choice.

Hard Boiled Eggs – This one definitely needs to stay cool, but it can be a great protein snack on the go during road trips.

Jerky – Pick the turkey over the beef jerky, and I suggest making your own to have a lower sodium content.

Beverages

Water – You need about 8 cups of water a day, sometimes more depending on your weight and activity level. Drinking plenty of water will also help you eat less since it keeps you full for longer. You can add a little flavor to your water by adding a little lemon!

Flavored – Want something more than just water? You should consider trying Honeydrop Beverages. They are USDA Organic and sweetened with honey, instead of sugar.

What to Avoid

Chips – Chips are usually pretty messy for a car or airplane trip, especially if kids are coming along. I suggest that you skip the chips since they are a lot of calories, don’t keep you full, and leave you craving for more.

Cookies – Crumbling cookies aren’t the best for travel for a number of reasons. Not only are they messy for on the go, but they are high in calories and don’t satisfy your hunger compared to healthier alternatives. Why even bother…?

Other Junk Food – I can’t list (or don’t want to) all of the junk food that you should avoid while traveling, but some of the ones I would avoid if Pop•Tarts, Quaker Rice Cakes, and doughnuts covered in powdered sugar. All should seem like obvious choices to avoid, but just make sure you check the labels. A lot of products marketed as healthy, aren’t all that healthy after all.

Have fun and safe travels, whether it’s for business or for vacation, and know that you truly can enjoy a healthy trip.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Pippa Middleton

The world watched the Royal Wedding, and we couldn’t help but notice Kate’s younger sister, Pippa Middleton. The big question that everyone wanted to know was, “How did she get that picture perfect body?!” Pippa has an active lifestyle, which includes running in marathons.

Gisele Bündchen

Think models are just born with the bodies they have? Just like everyone else, they have to work for their sleek figure. See those sweat stains on her shirt? That’s what I am talking about! She may have been born beautiful, but that body being in shape came from eating healthy and exercising on a regular basis.

Hugh Jackman

Not only does Hugh Jackman workout to prepare for movie roles, but he also does a great job of exercising with young daughter Ava. Too many kids are stuck in front of the TV all day, and Hugh is a great example by going outside with his daughter.

Hugh is also a great example to all of us, as he is seen running outside – even with a bunch of snow!- showing that running doesn’t have to be a seasonal sport.

Kim Kardashian

We all know that Kim lost some weight this year, going from “really curvy” to “curvy”, and a lot of that came because of her healthier lifestyle which involved eating healthier and more exercise in her life. The picture below is of Kim Kardashian headed to The International Dance Academy in Hollywood. Who said you had to hit the treadmill to call it a workout?

Shia LaBeouf

We’ve seen him go from the geeky little brother on Even Stevens to a much more grown up guy on The Transformers. How does he do it? Well, he hits the gym regularly, of course.

January Jones

How come stars get back into shape so quickly after giving birth? They continue to eat healthy and workout during their pregnancy! Crazy concept, right? Nope! It’s healthy for the Mom and the growing baby to eat healthy and to be engaged in prenatal exercise. Looks like January Jones is involved with Prenatal Yoga, which has many health benefits. All expecting mothers should consider a reasonable prenatal exercise program, with the blessing of their doctor (since high risk pregnancies may have their exceptions).

Want to get a Picture Perfect Body?

If you want to have a fantastic body worth talking about, you must create a healthy lifestyle for yourself. You must work for it and I promise you that it’s worth it. Not only will you look your best, but you will reap the health benefits of exercising and feeding your body with proper nutrition!

No crazy fad diets, please!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credits: Chris Brunskill/Getty (Pippa), AKM Images (Gisele), Freddie Baez/Startraks (Hugh), Juan Sharma/Miguel Aguilar/Pacific Coast News (Kim), Ramey (Shia), INF (January),

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History Lesson

First, let’s quickly recap where we have been, so you can better understand – or appreciate? – where we are now. You be the judge.

1956 – The USDA came up with the basic four basic food groups:

•Grains: bread, cereal, rice, pasta

•Protein: meat, poultry, fish, eggs, beans, nuts

•Fruits & Vegetables

•Dairy: milk, cheese, yogurt

1992 – The USDA made some adjustments to the basic four food groups, and even provided a visual for the first time. This version now provides recommendations, which were under a lot of criticism. Some servings were the minimum recommendations, while other servings were the maximum recommendations. It was confusing and not quite accurate.

“The original icon was a bit misleading, e.g., all fats are bad,” said Sara Bleich, an assistant professor at the Johns Hopkins Bloomberg School of Public Health in Baltimore.

2005 – The USDA revised the dietary recommendations, serving sizes and came up with a new image and called it MyPyramid. This new pyramid even included some stairs on the side of the pyramid with a persona climbing it to promote exercise – in addition to healthy eating.

2011 - USDA came out with MyPlate, which is a very simple visualization of portion size for each of the major food groups.

If you want to get details about daily recommendations and servings, you will have to go to ChooseMyPlate.gov

“Portion size, even of healthy foods, plays a major role in controlling weight and reducing the risk of a number of chronic diseases,” said Marisa Moore, national spokeswoman for the American Dietetic Association.

What do you all think of the new MyPlate that’s now available? do you think that it is easier for you to have a balanced diet?

I think it’s nice to see a visual in the form of a plate, but I am not sure that this provides enough detail. What about healthy forms of protein compared to not-so-healthy forms of protein? Apparently the USDA’s website has it, but I didn’t find it to be detailed enough.

I guess that’s what SkinnyTwinkie.com is here for, right?! ; )

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Watermelon Health Benefits

1) Watermelon is rich in a carotenoid antioxidant in it called lycopene, which is something tomatoes are famous for. Something you may not know, watermelon has more lycopene than any other fresh fruit or vegetable -including tomatoes -which are known to help reduce the risk of several types of cancers.

2) Watermelons are very low in calories, about 46 calories per cup. This is one of the many reasons that makes watermelon a great snack to have throughout the day, especially if you have a weight loss goal.

3) Watermelon contains arginine which is an amino acids that can help maintain arteries, blood flow and overall cardiovascular function.

4) When you eat watermelon, you consume zero grams of fat and cholesterol.

5) Watermelons are high in vitamin A which is an antioxidant and promotes eye health (just like carrots!)

6) Watermelons are rich in potassium, which may help control blood pressure and possibly prevent strokes.

7) Watermelon is fairly high in vitamin C, which is a great way to build up your immune system, prevent cellular damage, heal wounds, and even promotes healthy teeth and gums.

8) Watermelon is one of nature’s natural sources of some important electrolytes – sodium and potassium- which we lose when we sweat. This concept alone reminds me why watermelon is a great fruit to snack on during the hot Summer months.

9) I thought this was an obvious thing, but it’s important to realize that we can get water intake from the foods we eat. Some foods contain more water than others, and you guessed it – watermelon is full of water! With it’s high water concentration, eating watermelons is a great way to prevent dehydration.

10) If you want to avoid Genetically Modified (GM) foods, stay away from seedless watermelons. A side-effect of GM seedless watermelons is that there is a much higher sugar content in them, which isn’t always a good thing.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Health Benefits of Fiber

• Helps lower the risk of heart diseases and some cancers

• Fiber aides in digestion

•Fiber encourages hydration

• Increases Satiety

•Helps lower overall cholesterol levels

Different Types of Fiber

Soluble Fiber - This type of fiber binds with fatty acids in your stomach and as it travels down the GI tract. The soluble fiber prolongs digestion, slows the absorption of sugars and fats, and helps regulate blood sugar. Studies also show that soluble fiber can help lower LDL cholesterol (harmful type of cholesterol) and reduces the overall cholesterol count.

Prebiotic Soluble Fiber – This type of fiber feeds the protective bacteria in your colon and stimulates immune-cell production, which promotes a healthy immune system.

Insoluble Fiber - This type of fiber adsorbs a lot of water as it travels down the GI tract, which prevents constipation and increases the frequency of stools. Insoluble fiber helps remove toxins from your colon, balances intestine acidity, and helps move waste through the intestines and the bowel.

Dietary Fiber – This type of fiber has been shown to help ease the symptoms of certain digestive disorders.

Recommended Intake of Fiber

The average adult needs anywhere from 25 grams to 40 grams of fiber on a daily basis. Most adults get less than half of the recommended daily amount, which can cause a lot of negative health effects.

Foods High in Fiber

Avocado – 11 grams for one (medium)

Kidney Beans – 8.2 grams per serving

Wheat bran – 8 grams per serving

Pear – 5.5 grams for one (medium)

Lentils – 5 grams per serving

Prunes – 4.5 grams per serving

Split Peas – 4.4 grams per serving

Raspberries – 4 grams per serving

Apples -3.1 grams for one (medium)

Oranges – 3.1 grams for one (medium)

Butternut Squash – 3 grams per serving

Flax seeds – 2.7 grams per tablespoon

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: thenutritionpost.com

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It seems to be a common occurrence to see an obviously unhealthy product marketed as healthy. This type of advertising is what I call a “Marketing Scam”. You will see these ridiculously cheesy advertisements on TV commercials, radio, and even grocery store coupons! You will see the sugar infested products touted by Celebrities and Perfect Moms alike. The Marketers will tell you exactly what you want to hear. You want to think that sugar coated cereal is high in fiber and that it is now healthy for you, so the Marketing companies will tell you it is a great breakfast for you and your family.

Unfortunately, a spoon full of processed sugar with a carefully placed multivitamin on top in a glossy print ad doesn’t make the sugar become healthy.

I have listed just a few products that are extremely unhealthy but they are marketed to you as healthy! Some of them are  just overkill. I really hope none of these are a surprise to any of you, but if it is, I am glad you have come to this website to learn a thing or two the marketers would hope you never learned. And that just puts a smile on my face : )

Carnation® Breakfast Essentials

Hey Parents! Did you know that “Mornings are a lot easier…when they’ve had a good breakfast” ? Oh! This chocolate shake also has twice the protein as a single egg, twice the calcium of yogurt, and 21 Vitamins and Minerals!

With a slogan like “Good nutrition from the start™”, this has got to be a great choice, right? Here’s the truth: It’s full of sugar and other junk that’s really unhealthy for your body.

If you really want to give your kids (or yourself!) a “Complete Nutritional Drink”, you should consider giving them an Isagenix® Shake, which is actually healthy.

Pop•Tarts

Just because a product has SOME real fruit in it, doesn’t mean that it’s healthy. These are full of enriched bleached flour and sugar. Even the new Pop•Tarts that are advertised as “whole grain” and more fiber, it’s still not healthy. This product has nothing in it that will help your kids grow up healthy and strong.

V8 Splash

What? A V8 drink that isn’t healthy?! It’s amazing how much sugar and high fructose corn syrup is in this juice. Don’t feel too bad about this product not being healthy since it tastes more like a cheap fruit punch than actual fruit juice.

Nutella

We could only dream that this chocolate and hazelnut spread was actually healthy for us. “Lucky” for us,  marketing campaigns for Nutella says that it’s a great way to enjoy a “balanced breakfast”! Just slather Nutella on your whole wheat toast, and you can have a delicious and healthy start to your day! What do you get with this “healthy” breakfast? In just two tablespoons (one serving), you get 21 grams of sugar and 200 calories – half of which come from fat. Not so healthy, is it?

Does anyone fall for these ridiculous ad campaigns? Apparently so! A Mom from California by the name of Athena Hohenberg believed the Nutella ad campaigns, so she fed her 4 year old daughter Nutella for breakfast! Luckily, this women had great (smart) friends that told her to read the back of the label, which shows that the first ingredient is sugar and the next is palm oil. Athena alleges in her legal complaint that the only reason she started to feed her daughter Nutella was once she saw the ads that represented the product as “nutritious” and a “healthy breakfast”.

My personal opinion? We should know by now that marketing is around to sell a product-nothing more. Take some accountability and learn how to read the labels.

7-Up Advertisements

Is this some type of new revolution in marketing? Nope! There is evidence that this type of marketing started as early as 1955! Seven-Up headquarters had an ad campaign that encouraged mothers to give their babies 7 Up soda!

“…7-Up is so pure, so wholesome, you can even give it to babies and feel good about it”

In the 7-Up ad, it also encouraged parents to add the soda to milk if their toddler wasn’t drinking enough milk. Really?! Go ahead and click on the ad to enlarge the image and read it for yourself.

What other marketing campaigns make you slap your forehead and just think “REALLY?!”

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Related posts:

1. “Low Calorie” doesn’t mean “Healthy”
2. Is McDonald’s® Healthy Now?
3. Box of Candy or Box of Cereal?

The Environmental Working Group compiles data from the FDA and USDA tests which measure how much pesticide is left behind in Conventionally grown produce. Based on data collected from these tests from 2000 to 2008, the Environmental Working Group put together a list of foods that contain the most and the least amount of pesticides.

The Dirty Dozen

This is a list of foods that are at the bottom of the barrel, which means they contain the most amount of harmful pesticides. It’s best to buy the following produce Organic, even if you are on a budget.

1. Celery

2. Peaches

3. Strawberries

4. Apples

5. Blueberries

6. Nectarines

7. Bell Peppers

8. Spinach

9. Kale and Collards

10. Cherries

11. Potatoes

12. Grapes (imported)

The Clean Fifteen

This is a list of produce that are considered to be the top of the list, which means they are the least contaminated with pesticides, even when Conventionally grown.

1. Onions

2. Avocados

3. Sweet Corn

4. Pineapples

5. Mangoes

6. Sweet Peas

7. Asparagus

8. Kiwi Fruit

9. Cabbage

10. Eggplant

11. Cantaloupe (domestic)

12. Watermelon

13. Grapefruit

14. Sweet Potatoes

15. Honeydew Melon

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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1. Twinkie’s Challenge: Buy Organic
2. Are Genetically Modified Foods Safe?
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Chili’s has a “Guiltless” line of food that may not be completely healthy (hey, it’s not your delicious homemade food, ok?!), but it is still a much better choice when you compare it to the other meals on the menu. I guess you can consider this a little splurge, but not completely over doing it?

What does “Guiltless” Mean?

If you check out the Chili’s menu, this is what they have to say about their Guiltless line of food:

“Guiltless Grill choices for your healthy lifestyle are featured on HealthyDiningFinder.com and meet HEALTHY DINING’S nutrition criteria: not more than 750 calories, 25 grams fat, and 8 grams saturated fat.”

If you know you are going out to eat at Chili’s, just plan on a single meal being 750 calories (or less!), and plan your other meals accordingly.

Guiltless Meals at Chili’s

Here’s a list of delicious food that is “Guiltess” and Chili’s. As you can see, a lot of them are less than 750 calories!

Note: Many of these meals you will need to ask for the “Guiltless” version, since the original is loaded with additional ingredients that make it have much more calories and fat.

Chicken & Green Chili Soup

Made with rice, green chiles and tomatoes. Topped with cilantro, avocado, and a lime wedge.

The information below is for the cup, not the bowl. If you want the bowl, it’s just double the amount as the cup. My only concern with the bowl is the amount of sodium.

Calories: 100

Total Fat: 4 g

Protein: 8 g

Sodium: 620 mg

Carbohydrates: 11 g

Fiber: 1 g

Santa Fe Chicken Wrap

With steamed broccoli. Served with low-fat ranch.

Calories: 680

Total Fat: 25 g

Protein: 37 g

Sodium: 2110 mg

Carbohydrates: 80 g

Fiber: 8 g

Grilled Salmon with Garlic and Herbs

Served with steamed broccoli and rice.

Calories: 480

Total Fat: 17 g

Protein: 49 g

Sodium: 1590 mg

Carbohydrates: 37 g

Fiber: 5 g

Grilled Chicken Sandwich

With steamed broccoli and Guiltless Grill honey-mustard dressing, wheat bun. No bacon or cheese is included on the “Guiltless” version.

Calories: 610

Total Fat: 13 g

Protein: 43 g

Sodium: 1320 mg

Carbohydrates: 78 g

Fiber: 8 g

Classic Sirloin

Served with carne asada rub,  pico de gallo, and steamed veggies on the side. My main concern with this meal is the amount of sodium in it (see below). I am still including this on the list since I think it can be a simple fix. Simply ask for the restaurant to use less of the carne asada rub, which is where most of the sodium comes from.

Calories: 370

Total Fat: 9 g

Protein: 53 g

Sodium: 3680 mg

Carbohydrates: 20 g

Fiber: 6 g

Worst Food at Chili’s

Now that I have listed some of the better options, here are a couple of foods I would absolutely avoid. I decided to have a little fun with this, and list the “winner” for the meals  with most calories, fat, sodium, and “most deceptive”!

Most Calories: Southern Smokehouse Burger w/ Ancho Chile BBQ

If I want to maintain my weight, I need to eat about 1,500 – 1,700 calories a day (with exercise!). This one meal exceeds the amount of calories I am supposed to eat in an entire day! No wonder people are gaining weight. Imagine eating this type of a meal every day. The calories add up, and so the pounds (of fat).

This meal comes with not only a ton of calories, but a ton of fat and sodium too.

Calories: 2290

Total Fat: 139 g

Protein: 93 g

Sodium: 6500 mg

Carbohydrates: 163 g

Fiber: 11 g

Most Fat AND Most Sodium: Jalapeño Smokehouse Burger w/ Ranch

That’s right, you read it right. This meal won two awards; most fat and most sodium! It almost won “most calories” too! Can one meal really be that unhealthy for you? Yes.

Fat can be healthy for you, if you get it from the right sources. Most -if not all- of the fat listed here is not from healthy sources. This is when fat is bad!

Oh yeah, I even found that this meal has more fat (remember, the bad kind!) than every single one of the desserts on the menu.

Calories: 2210

Total Fat: 144 g

Protein: 92 g

Sodium: 6600 mg

Carbohydrates: 136 g

Fiber: 11 g

Most Deceptive: Bottomless Tostada Chips w/ Salsa

The reason this appetizer won “Most Deceptive” is because  of a couple of reasons. First of all, it’s “bottomless”, which means you can keep refilling your chips and salsa again and again without paying anything extra. This is when the calories really add up. In addition to all of those calories, fat, carbs, and sodium you are consuming, we haven’t even counted your meal’s calories, fat, carbs, and sodium!

Calories: 1020

Total Fat: 51 g

Protein: 12 g

Sodium: 1210 mg

Carbohydrates: 125 g

Fiber: 11 g

You can see why one little meal can completely ruin your entire week’s efforts of trying to lose weight. It’s that easy.

Now that you have this information, both the healthy and not-so-healthy choices, I hope that you feel more confident that you can go out to eat without ruining your health goals completely.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credits: Chilis.com

For More Nutrition Information: Chili’s Nutrition

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Genetically Modified Defined

This statement, from the  World Health Organization (WHO), explains what “Genetically Modified” means:

” Genetically modified organisms (GMOs) can be defined as organisms in which the genetic material (DNA) has been altered in a way that does not occur naturally. The technology is often called “modern biotechnology” or “gene technology”, sometimes also “recombinant DNA technology” or “genetic engineering”. It allows selected individual genes to be transferred from one organism into another, also between non-related species.”

What does this all mean? Anything that isn’t completely natural, and has been modified through scientific means, is considered Genetically Modified (GM).

Why Genetically Modified Foods are Produced 

There is no denying that there are advantages to having Genetically Modified foods produced, otherwise we wouldn’t bother with it in the first place, right? Here are some of the advantages:

Pest Resistance -Farmers can lose a lot of produce from insects and pests, and in the past they would drench their crops with harmful pesticides. Well, many crops still use pesticides on their produce, but many are now turning to Genetically Modified foods such as “B.t. corn”, which is a corn that reduces the need for pesticides and minimizes farmer’s cost.

Drought/Salinity Tolerance – With Genetically Engineered plants, farmers can grow crops in areas that normally wouldn’t be able to produce a good crop. These plants can now survive droughts or land and water that may contain a high salt content.

Herbicide Tolerance – Weeds are a big problem for home owners, so just imagine what farmers have to go through! It can be quite expensive and time consuming to get rid of weeds, so crops can be Genetically Engineered to be resistance to powerful herbicides. This means that the farmers can use less of their toxic herbicides on their crop, and still kill the weeds while the crop remains unharmed.

Cold Tolerance – If there is an unexpected frost, it can be detrimental for a new crop. Plants have been Genetically Engineered to have an antifreeze gene – which actually came from cold water fish! – which allows the plants to be able to tolerate cold temperatures that would normally destroy the plant.

Disease Resistance- Yes, plants have diseases too! They can have a variety of bacterias, viruses, and fungi that can ruin a crop. Plant Biologists are creating Genetically Engineered crops that are resistant to being sick.

Pharmaceuticals- Afraid of shots? What if you could just have an edible vaccine? Researchers are working on creating edible vaccines to provide to third world countries, since they are easier to ship, store, and administer, when compared to injectable vaccines.

Why Activists are Against Genetically Modified Foods

In addition to the many pros that I mentioned earlier about Genetically Modified Foods, we simple can’t ignore the cons to this new technology.

There are a lot of things that we still don’t know about Genetically Modified foods, such as the effects on our health with long term consumption. Of course, many scientists have an idea.

I have found a source which lists over 50 studies that link GMO foods to anywhere from allergy-related deaths to even cancer and other diseases. This is something I encourage you to look into. There is a lot of information, there are reputable studies that deserve a look.

“Swapping genes between organisms can produce unknown toxic effects and allergies that are most likely to affect children.” -Vyvyan Howard, expert in infant toxico-pathology at Liverpool University Hospital, United Kingdom

From what we do know about Genetically Modified foods so far, there are over 800 scientists and doctors throughout the World who have written and signed an Open Letter to all the Governments concerning the use of Genetically Modified Organisms (GMO). After checking out the concerns, studies, and data gathered…they definitely have my full attention!

In 2007, Arpad Pusztai, a scientist from the Rowett Research Institution in the UK, announced that his experiments with rats had shown intestinal changes by eating genetically engineer potatoes. Pusztai said that because of his findings, he would not eat such modified foods and discouraged it’s use. Unfortunately, Pusztai was removed from his job. Interestingly enough, because of the public’s reaction, there were a lot of changes made. Major supermarket chains announced that they would stop selling Genetically Modified foods. Even international companies such as Cadburys-Schweppes and Nestlé, stopped using Genetically Engineered products.

You may wonder how Genetically Modified plants effect our planet and those we share it with. There have been some studies that show Genetically Modified crops (in addition to herbicides and practicing mono-culture) have a negative effect on honey bees. Over the last decade, there has been a significant decrease in the honey bee population, which is a concern we need to take notice of soon.

“Is My Food Genetically Modified?”

Right now, the United States Government prevents GMO labeling, which means that if food in the grocery store is Genetically Modified, the company legally doesn’t have to tell you. As a consumer, I believe that we all have the right to know what kind of food we are buying.

With seven out of every ten items at the grocery store Genetically Modified, a lot of us are unknowingly consuming GM foods. It’s important to know how to tell which  foods are Genetically Modified, and which ones are not.

Here are some ways to help you buy Non-GMO foods, if that’s a choice you would like to make:

•Find foods that feature a “Non-GMO” label.  There is also a Non-GMO Project Verified Seal, which lets you know that at-risk ingredients have been tested for GMO content, and are safe.

•Buy foods that are Certified as Organic.

•Check out this Non-GMO Shopping Guide that was created. It lets you know which products are most likely Genetically Modified, and which foods are not likely to be. The guide is quite helpful, I was able to learn that seedless Watermelons, for example, are not a Genetically Modified food!

•Avoid Processed foods, since most of these (about 70%) tend to contain foods that have been Genetically Modified.

•Check out the PLU Code on the little stickers that come on your fruit and vegetables. The numbers will let you know if your fruit or vegetable is Conventionally Grown, Organically Grown, or Genetically Modified!

-Conventionally Grown: Has four numbers on it, such as “1033″

-Organically Grown: Has five numbers on it, with a “9″ in the beginning, such as “91033″.

-Genetically Modified: Has five numbers on it, with an “8″ in the beginning, such as “81033″.

Do the Benefits Outweigh the Risks?

It’s important for you to understand the pros and cons so you can make an educated decision for yourself, since it can make an  impact on your health.

If I have a choice, I personally will choose Non-GMO foods. Let’s just say that I like things  as natural as they were intended to be.

Now it’s your turn to make a decision. Ever heard of the phrase “Actions speak louder than words”? It’s important to realize that you vote for or against Genetically Modified foods every day…with your dollar.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credits: ProGMO; AntiGMO

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I prefer to get my protein from a variety of sources, not just from meat, dairy, and eggs. Here’s a list of Vegetarian protein sources, which can help you with getting plenty of protein throughout the day, and enjoying a variety of protein sources – even if you aren’t Vegetarian.

Beans and Legumes

Lentils- 1 cup, 18 gm

Black Beans- 1 cup, 15 gm

Kidney Beans- 1 cup, 13 gm

Pinto Beams- 1 cup, 12 gm

Chickpeas-  1 cup, 12 gm

Nuts and Seeds

Chia Seeds- 2 tbsp, 4 gm

Peanut Butter- 2 tbsp, 8 gm

Almond Butter- 2 tbsp, 5 gm

Sunflower Seeds- 1/4 cup, 6 gm

Hemp Seed- 4 tbsp, 15 gm

Quinoa- 1 cup, 9 gm

Vegetables

Avocado – 1 whole, 10 grams

Broccoli – 1 cup, 5 grams

Spinach – 1 cup, 5 grams

Peas – 1 cup, 9 grams

Artichoke – 1 medium sized, 4 grams

Asparagus – 1 cup, 5 grams

Beet Greens- 1 cup, 3 grams

Grains

Brown Rice- 1 cup, 5 mg

Farro- 1 cup, 8 gm

Freekeh- 1 cup, 12 gm

Amaranth- 1 cup, 9 gm

Buckwheat- 1 cup, 6gm

Barley- 1 cup, 7gm

Muesli- 1 cup, 8 gm

Miscellaneous

Whey Powder- 1 tbsp, 8 gm

Tempeh- 1 cup, 41 gm

Spirulina (Blue Green algae) – 1 tbsp, 6 gm

If I didn’t list it on here, please include your ideas in the comments section. Also, feel free to share what your favorite  protein source is!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Motivation for Weight Loss

Motivation to lose excess weight comes in a variety of forms. It can be for a specific health goal, such as lowering cholesterol levels, or it could be just to look and feel better. For Mandisa, motivation to lose weight came from Simon Cowell. Let’s be honest, Simon is a great businessman, but he can be quite the jerk sometimes. He made some pretty harsh comments about Mandisa’s weight when she was on American Idol, which was a major motivation for Mandisa to finally lose the weight.

I think that it’s great that she lost the extra weight, since it has such a huge benefit to her health, but I wish she didn’t have to go through humiliation and verbal abuse from Simon to finally make the steps towards improving her life.

“I’ve never felt better in my life, honestly, I feel like I am on top of the world”

Now that Mandisa has lost 120 pounds, she says she would like to see Simon Cowell again and let him see what she looks like know. She even said that she has forgiven him for the harsh comments he has made towards her. Mandisa is a star that truly shines, doesn’t she?

Weight Loss Advice

After losing 120 pounds, let’s just say that Mandisa knows a thing or two about weight loss! Mandisa has some great advice for those who are trying to lose weight. Are you ready for this? Mandisa says her weight loss advice is to eat healthy, exercise, and just take it one day at a time.

There isn’t a magic pill or secret to weight loss. It’s simply just eating healthy, exercising, and taking it one day at a time, or in other words – consistency! Mandisa does a great job to provide simple weight loss tips that work astonishingly well for anyone, and her before and after pictures prove it!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: K Barlowe/Sparrow Records & EMI Music/Sparrow Records

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One moment we are told that carrots are healthy for us, and the next moment we are told that carrots are bad for you. They both can’t be true, so which is it?

Why some ditch the Carrot

When the low carb diets became more popular, carrots were an avoided vegetable because of their high glycemic index. The important thing to know is the glycemic load – not the glycemic index – is only 4 grams of carbohydrates per serving.  This means that the glycemic load is only a 3 out of 40, which means you would have to eat a lot of carrots to get any significant rise in blood sugar. This also means that “carrots are full of sugar” is an inaccurate statement. Some diabetics will still have their doctor advise them against eating carrots, which is up to you if you decide to listen to your doctor in that case. For everyone else, you should be just fine eating carrots, and enjoying their many health benefits.

Carrot’s Health Benefits

Carrots are full of carotenoids, which have been associated with a decrease of up to 50% in bladder, cervix, prostate, colon, larynx, and esophageal cancer. In addition to this, carotenoids have also shown a 20% decrease in post-menopausal breast cancer.

Recent studies have shown that as little as one carrot a day could possibly cut the rate of lung cancer in half.

Carrots contain alpha-carotene, which is a type of carotenoid, where recent studies have shown benefits that may lead to inhibiting tumor growth.

Carrots are a great source of lutein and zeaxanthin, both are types of carotenoids, and when these two nutrients work together, they have shown that they protect the eyes and help prevent macular degeneration and cataracts.

The alpha-carotene and beta-carotene in carrots convert in the body into Vitamin A, which raises the effectiveness of the light-sensitive area of the retina, which can help with night blindness.

Eating Carrots

You can enjoy the health benefits of carrots , either raw or cooked. If you want to get the most of the carotenoids in the carrots, eat them with a little bit of healthy fat, which helps you absorb the nutrients better since carrots are a fat-soluble vegetable.

I prefer not to have carrots juiced. When juicing, you use a lot of carrots and end up removing the natural fiber in the process, which makes for an increase in sugar concentration in the juice.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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1) Get enough sleep every night

A lot of people seem to think that sleep is just for babies and kids. As an adult, it is just as important to get the proper amount of sleep every night. I know life can be busy – trust me, I do! It’s important to make sleep a priority, since it allows you to get the energy you need for exercise. When you are sleeping, your body naturally creates a hormone that regulates your appetite for the next day. This means that if you have enough rest each night, you are less likely to crave and munch on unhealthy snacks.

Did you know? With the right type of exercise, such as Interval Training, you actually end up burning the most calories from fat when you are at a resting state, such as when you are sleeping. If that doesn’t convince you to get enough shut-eye, I don’t know what will!

Getting enough sleep each night is the first step to successful weight loss.

2) Replace all – or most – of your drinks with Water 

Liquids are one of the easiest and fastest ways to down calories, and before you know it, you have over done it. It may not be easy at first, but if you are serious about your weight loss, you should swap the soda, coffee, alcohol, and sugary juices with water. Easier said than done, I know. What I also know is this: The healthy benefits of ditching the other drinks for more water is worth it.

If you are looking for more flavor than water, you can try herbal tea that has no caffeine in it. This is a great way to enjoy flavor, benefit from the healthy herbs, without any unnecessary calories. Herbal teas tend to be zero calories.

3) Make exercise a part of your regular routine

Exercising needs to be a part of your life. Something that you just “do” rather than continually think about doing. Doing and thinking about doing are two very different things!

If you make exercise a habit, or in other words, a part of your life, you will eventually lose the weight and keep it off. A big reason why people who lose weight and gain it all back  is because they stop doing the healthy habits that got them there in the first place.

You shouldn’t wake up every morning asking yourself whether you should workout or not. Get in the mind set that exercise is just something you do every day (or on a regular basis), and it’s not a choice. Come up with an exercise schedule and stick to it, even after you have reached your weight loss goals. You may be able to turn the workout intensity down a notch or two, but exercise shouldn’t be completely eliminated once you are done losing weight.

Exercise should be enjoyable for you. If you hate running, you should consider swimming instead. If you like to dance, sign up at a dance studio and shake those hips! If you are hating the exercise you are doing, you need to find a new exercise that will be more enjoyable. Exercise may not be easy, but you shouldn’t hate it.

4) Fuel your body with healthy food

First of all, if you want to lose weight, you must eat. Don’t skip meals, and don’t starve yourself. That’s not the answer if you are trying to effectively lose weight and remain healthy. In fact, if you skip meals, your body tends to hold on to it’s fat reserves,where it will be almost impossible to lose your excess fat.

Here are some tips to eat healthy, and start losing weight:

Eat fresh fruits and vegetables throughout the day. This is your new snack food, so ditch the Fiber One bars and start eating real food!

Eat healthy protein sources such as beans, fish, chicken, and raw nuts.

Start eating healthy carbohydrates, since this is a major source of fuel that your body with use for energy during your workouts. You can ditch the refined and processed breads, such as white bread, since it actually makes you gain fat – especially in the stomach area.

Stop baking or eating foods that contain processed sugar, corn syrup, high fructose corn syrup, or artificial sweeteners. These types 0f processed sugars turns into fat and usually lands in the stomach area, just like processed breads.  I know that this one if a major change for most people – myself included – but I believe the healthy benefits are well worth the effort to eat healthier. If it helps, remember that processed sugars turns into fat that ends up around the abdominals, which doesn’t help with your goal of flat abs, does it?

In addition to eating healthy food, find out how many calories you need every day, and how many you should eat for weight loss. If your body burns more calories than you consume in a single day, you will lose weight. If you aren’t eating enough calories though, you end up going into “starvation mode” and stop losing weight. It’s all about finding the right balance.

5) Don’t go on a “Diet”

There are more overweight and obese individuals now than ever before. Are we lacking in diets? There are thousands of diets out there for you to choose from! The reason why diets don’t work is because most people are looking at diets as a “get thin quick” scheme, and it just doesn’t work that way.

If you are looking to lose weight and actually keep it off, ditch the “diet” and adopt a healthy lifestyle that you will continue, even after you are done with your weight loss journey.

More than 5

You can definitely lose weight with more than just these five weight loss tips, but I thought I would narrow the list down to these very important five items. You have to start somewhere, right?

Some of these tips may have been a “duh” moment for you. I’ll let you in on a little secret. There is no secret to weight loss. Yes, there are certainly some strategies that are more effective than others, but for the most part, you know what you need to do to be healthier and lose weight, if needed.

Now that this was a nice little reminder on how to lose weight (or just be healthier!), it’s time you do something about it. Knowledge is useless without action.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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I’ll give you a hint: It doesn’t happen by accident! Supermodels must sweat it out at the gym, too! When talking about her body, Doutzen says she has to work very hard for it.

Supermodel’s Workout

So what does a 5′ 9″ Supermodel do to keep her figure in check ?

“. . . I have to work hard, go to the gym, do boxing, jump rope, Pilates workouts . . . I do a mix of a lot of things because I think my body needs the workouts to stay lean.” – Doutzen Krous

In previous articles, Doutzen has shared that she also enjoys ice skating as a workout.

Doutzen has said that she will work with a Personal Trainer three times a week, and something that she has learned from her Personal trainer, is that it’s OK to use weights during workouts, since it tones and strengthens the muscles. It’s also important to know that the more lean muscle mass, the better, since it also allows you to burn more fat during your exercise and throughout the day.

Making of an Angel: Healthy eating habits

It’s not about being “perfect” with your eating habits, but it’s all about moderation for this beauty.

“I like to enjoy life. I am a totally healthy girl that eats but eats in moderation and I take care of myself.” – Doutzen Krous

In addition to eating healthy, Doutzen is breastfeeding, which helps a lot with weight loss after having a baby. Typically, breastfeeding moms will burn anywhere from 250 to 500 calories a day – just from breastfeeding! That’s burning as much calories as a workout or two. Imagine working out in addition to breastfeeding.

You can see why the weight came off for Doutzen Krous, but do you think that she started to exercise too soon after having her baby?

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: Doutzen Kroez

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3. Losing weight after having a Baby

Pasteurized Milk versus Raw Milk

The pasteurization process is when the milk is heated to 150 degrees for at least a half hour and then reducing the temperature. This process accomplishes two things; First, it kills the bacteria and nutrients out of the milk, and secondly, it transforms the physical structure of the milk protein to prevent the milk from souring.

The pasteurization process destroys good bacteria and digestive enzymes. Because the important nutrients are gone, companies fortify their milk with vitamins and minerals.

Another effect of the pasteurization process, is that the milk’s natural sugar, called lactose, turns into beta-lactose. Ever heard of “lactose intolerance”? Someone who is lactose intolerant is unable to digest the beta-lactose found in milk products. Interestingly enough, someone who is lactose intolerant is able to drink raw milk without any adverse effects.

I have personally read about this “theory” for years, but I wanted to find out for myself whether this was actually true. I had my husband, who is lactose intolerant, drink a cup of raw milk. He was admittedly nervous about a possible reaction, but drank the raw milk anyways. To his surprise, he had no issue with drinking the raw milk! The next day, he had another cup of raw milk. Still no problems! The reason he had no issues is because the natural digestive enzymes in raw milk weren’t heated out of the milk, and he was able to digest it just fine.

Raw Milk for consumption comes from grass fed cows (no grains) that are not given any hormones of any kind. The milk from these cows do not go through pasteurization or homogenization processes, and all of the beneficial bacteria, enzymes, amino acids, and vitamins are present.

Is Raw Milk Safe?

Almost any food source poses a possible risk of getting someone sick, so there is a possibility of becoming sick from drinking contaminated raw milk. Fortunately, the risk of getting sick from raw milk is very small. Let me explain the two types of raw milk to understand the risk.

The dairy cows used to produce the pasteurized milk sold in the United States are fed grains, given hormones, and are raised in very unsanitary conditions. These conditions affect the cow’s health and the quality of their milk. These factory farming conditions are the reasons why the milk has to be pasteurized in the first place. If this milk wasn’t pasteurized, it wouldn’t be safe to drink.

Organic farms that allow their cows to roam freely and eat grass (which is much healthier for them), they produce milk that is safe to drink without the pasteurization process. In addition to this, the milk coming from these cows must meet or exceed pasteurized milk standards without ever pasteurizing the milk.

The FDA is trying to ban raw milk, saying that it is unsafe for consumption, yet their is no evidence to back this claim up. I have heard about more salmonella outbreaks coming from peanut butter than I ever have from raw milk.

Here is an excerpt from the Weston A. Price Foundation website, which further explains my point:

Except for a brief hiatus in 1990, raw milk has always been for sale commercially in California, usually in health food stores, although I can remember a period when it was even sold in grocery stores. Millions of people consumed commercial raw milk during that period and although the health department kept an eagle eye open for any possible evidence of harm, not a single incidence was reported. During the same period, there were many instances of contamination in pasteurized milk, some of which resulted in death.

Why Raw Milk is Illegal in some states

Public health officials have warned consumers that raw milk poses the risk of transmitting bacteria, such as salmonella. Their concern has given them their rationalization for pasteurizing the milk. The pasteurization process extends the milk’s shelf life, making it much more profitable for the dairy industry.

As more consumers are realizing the benefits of raw milk over pasteurized, one would think the dairy industry would follow suit and meet the new demands. Unfortunately, because of the conditions of their farms, they simply cannot produce raw milk that would be safe for consumption. They would have to have more land for their cows to roam freely. They would have to allow the cows to develop naturally rather than giving them growth hormones to speed up the process of milk production. The factory farms would have to make a lot of changes. They rely a lot on the pasteurization process, since it allows them to produce more milk in less amount of time, which means more money.

It all comes down to this: The reason for the ban is based on profit rather than safety.

Campaign for Real (Raw) Milk

Protect your right to choose raw dairy! You can help by joining the Raw Milk Campaign, which is a project created by the Weston A. Price Foundation.

If you would like to benefit from raw milk, you can find raw milk that is from healthy and clean cows that are grass fed.

Everyday you are voting. How? You vote with your pocket book.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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If you are planning on a dinner at the Olive Garden Italian Restaurant, you may want to consider trying the Herb-Grilled Salmon.

The dinner includes a salmon fillet that is seasoned with Italian herbs and extra-virgin olive oil. It also comes with seasoned broccoli.

Calories: 510

Total Fat: 26 g

Sodium: 760 mg

Carbohydrates: 5 g

Fiber: 2 g

This is a low calorie dinner, and one of the much healthier options to choose from when eating at the Olive Garden. I am not worried about the fat content, since Salmon and Olive Oil are full of very healthy fats that are actually good for your heart. This dish is a little high in sodium, which is due to the Italian herbs used to season the salmon. If you would like, ask if the amount of herbs used on the salmon can be reduced. It’s not a guarantee that the restaurant will be able to accommodate, but it doesn’t hurt to ask.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: olivegarden.com

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Check out Kelly’s realistic approach to weight loss.

Emotional Eating

Kelly Osbourne faced drug addictions in the past, and when she cleaned up her life, she ended replacing drugs with food.

When people get upset or overly stressed, a common “solution” is eating. Emotional eating is a big reason why people gain weight, and once recognized, can be resolved.

When Kelly was on Dancing With The Stars, she realized she needed to change her diet so she can have the energy she needed to rehearse the dance moves for the show.

“The three things I did to really change my diet were: Start eating breakfast, drink water instead of soda, and always have a snack in the evening.” -Kelly Osbourne

Find the Exercises you enjoy

Just from making healthy changes to her diet mixed in with dancing, Kelly lost 20 pounds. So when the show was over, she knew she needed to do something to keep the momentum.

Kelly began taking long hikes several times a week, and soon started going to the gym. She found that she enjoys group exercise classes with her friends, and discovered Plyometrics. She says it’s a “killer” workout, but it’s worth it since she is seeing the results.

Since combining a healthier diet with her regular exercise, Kelly lost another 30 pounds, and is quite happy with her size 2 figure.

Weight loss: Permanent or Temporary?

When you lose weight, do you ever wonder if it is going to be permanent or temporary? You don’t have to wonder anymore!

Make sure that you maintain the healthy lifestyle you have created for yourself when you were trying to lose weight.

“It was never just about the weight loss.” – Kelly Osbourne

I love that Kelly Osbourne said that she isn’t dieting. She eats a healthy breakfasts, exercises daily, and avoids soda and candy. Kelly still allows herself to enjoy an occasional pizza or cookie, but doesn’t overdo it.

What do you think of Kelly’s weight loss success?

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credits: exposay.com

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Watch the video below. It’s about a six minute clip from Extreme Pigouts, which shows you just how unhealthy this restaurant really is.

Rock Bottom: Inspiration for Heart Attack Grill

Jon (the owner of Heart Attack Grill) used to own three Jenny Craig® Weight Loss Centers. He thought that they would be a good business and that he could help people. He went through a three month training program where he learned about sales and nutrition. Customers came in, and money was good.

Jon wanted to empower his clients, to reach into their lives and “shock them”. He didn’t believe that Jenny Craig® – or any diet program – could be a real lifestyle change. He said that didn’t see a lot of change in people’s lives because they didn’t have a fear that they were one step away from the grave. Because of this shock factor that he wanted to provide to his clients, he wanted to make some changes within the Jenny Craig® model, but it’s not allowed when working under their chain. So what does Jon do? He decided to go against the health industry and opened up the Heart Attack Grill.

Does Heart Attack Grill help it’s customers?

So, what did you think of the video? I don’t know about you, but the above video makes me want to eat sprouts and go for a very, very long run.

Is this the kind of reaction that Jon, the owner of Heart Attack Grill wants? He says he inspires a positive change since he helps clients realize they hit “rock bottom” and need to change their eating habits, but his customers don’t understand health the way you and I do. I’ll prove it.

I watched an interview with one of Heart Attack Grill’s customers. The customer said that he currently weighs 465 pounds and already has had “three or four heart surgeries”, and has lived through a coma. This customer even said that losing weight to feel good is a “sham”. Why does this customer still come to the Heart Attack Grill? This customer explains “just because they say I can’t”.

This is rock bottom. Unfortunately, this customer, along with many others, still doesn’t realize it.

Having to go through heart surgery – multiple times – is no way to live. A coma? No thank you. My plan to live my life to the fullest, doesn’t involve multiple trips to the hospital.

Creating Bad Habits

If you weigh 350 pounds or more, you get to eat for free. Is this really encouraging people to lose weight? For most people, free food is something hard to say “no” to.

Did you know that Jon gives candy cigarrettes to kids in his restaurant? Sadly, the parents don’t seem to have a problem with this.

Is taste really worth dying for?

The restaurant’s spokesman,Blair River, was an obese man who weighed in at 575-pounds. You can see marketing videos of him bragging about his weight, and obviously not caring about the health effects of eating at the Heart Attack Grill. It was all just a big joke for him.

Unfortunately, Blair River died on March 1, 2011 at the age of 29 due to complications from pneumonia. A healthy 29 year old most likely wouldn’t have died from something like pneumonia. Obesity isn’t something to ignore. Loosing a life over something as preventable as obesity isn’t something we should forget about. It’s especially sad to know that Blair River had a daughter that will have to grow up without her father around because of his life choices.

Obesity is a real health concern, and Blair River is an example of how obesity really can lead to an early death. It’s a lifestyle choice that people make, and if this isn’t a slap to the face, I don’t know what will be.

Greasy Food…*Gasp!*…It’s Everywhere!

Before you get too disgusted by the Heart Attack Grill, you need to realize that this isn’t the first place that sold greasy high calorie foods. People easily chow down on several double cheeseburgers, a large pizza, or fried Chinese take out, and it becomes very easy to pack on the calories, sugar, and fat. Portion sizes provided these days are disturbing, and nutrition is not a concern for store owners. Their bottom line is to make money, not provide you with nutrients.

Whenever possible, you should avoid fried foods. If you decide you want to have something like a pizza anyways, stick to just one slice rather than eating the entire thing! If you can, you can even try to make your own healthier pizza at home. Oh, and if you are still hungry after one slice (which you probably will be), fill up your plate with vegetables or fruit.

You have a choice on how you eat everyday. I hope you choose life, and eat to live.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credits: heartattackgrill.com

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When Low Calorie doesn’t mean Healthy

I went searching for what consumers thought was a great low calorie snack for weight loss. Here are some of the most common low calorie snacks consumers suggested to others, and my suggestions of healthy alternatives.

•JELL-O Brand Gelatin and Pudding Snacks- The low calorie snack packs make this product easy to consume on a daily basis, which is concerning once you read the label and see what ingredients are listed in the product. They may be labeled as sugar-free and fat-free, but there are tons of artificial sweeteners and unhealthy ingredients you just shouldn’t be putting into your body.

Alternative- You can make your own Pudding using Dr. Oetker’s Organic Pudding mix. You can make a small batch and divide it into small serving size containers to enjoy throughout the week. This product still contains sugar, but I think this is a better alternative than the snack packs mentioned above, but still should be used only in moderation.

•Quaker® Rice Cakes - What’s not healthy about a low calorie snack that is gluten free containing 9 grams of whole grains in it? Lots of sugar and corn syrup. Once you add the sugar and corn syrup (among other things) to the healthy ingredients, it’s no longer healthy.

Alternative- If you are looking for a yummy whole grain, check out Arrowhead Mills® Organic Puff cereals. You will find that there is only one ingredient in this product, just how it should be! They taste fantastic plain or with your choice of milk.

•Popcorn- These are usually full of ingredients that are anything but real butter. Lots of chemically altered ingredients and additives.

Alternative- Buy popcorn with nothing added or make it yourself.

•Frozen Desserts- Consumers recommended Sugar-Free Fudgsicles, Low-Fat Ice Cream Bars from The Skinny Cow®, and Sugar-Free Ice Pops. Notice a common theme here? Companies are selling frozen desserts in small quantities and replace the sugar and/or fat with even more harmful artificial ingredients and tell you that they are now healthy because they have fewer amounts of calories. Sadly, a lot of consumers fall for this gimmick.

Alternative- I love Organic Blackberry Sorbet Bars by Julie’s Organic. Natural ingredients with no sugar or artificial sweeteners added. You can also try making your own healthy desserts, such as frozen grapes!

•Dannon Light ‘n Fit Non-Fat Yogurt- This is made with Splenda®, and goes along the same line as the gelatin and pudding snacks.

Alternative- All Natural Yogurt or Greek Yogurt with no added ingredients.

•100 Calorie Snack Packs- These low calorie snack packs were highly suggested by consumers, mainly due to taste and because it’s a “mindless alternative”. You can choose from cookies, crackers, and chips. Low calorie? Yes. Healthy? Not one bit. The company just provided small portions that are prepackaged and sold as low calorie. These products are full of sugar, which creates fat in your midsection. Not something you should do for fat loss, right?

Alternative- There are plenty of healthy crackers or other snacks to much on, without all of the processed ingredients, additives, and preservatives.

•Fiber One® Chewy Bars- Consumers suggested this low calorie snack because they taste like a candy bar. Not surprised, considering these snacks contain a lot of sugar and high maltose corn syrup (a sneaky way of adding a cousin of “high fructose corn syrup” into products).

Alternative- Looking for a chewy bar that tastes delicious? Check out all of the Fruit and Nut Bars by LÄRABAR®. Most of the flavors are made with healthy ingredients, with only six ingredients or less. The Pecan Pie flavor, for example, only has three ingredients; dates, pecans, and almonds. You wouldn’t believe these are healthy and low calorie once you taste how delicious these bars are.

•Campbell’s® Healthy Request® Soup- The soup may only have 90 calories per serving, but with two servings per can, most people are going to eat more than one serving. 180 calories still isn’t all that bad, but considering there are 410 mg of sodium per serving, that means you would be consuming 820 mg of sodium in just one serving. This soup may be marketed as “Heart Healthy”, but that still doesn’t make this soup healthy for you. It’s crazy how marketing works sometimes.

Alternative- Make your own homemade soup. Even if you buy an Organic or All Natural Soup with very few ingredients (think Amy’s Kitchen soups), you are still going to find more sodium than you bargained for.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credits: arrowheadmills.com; larabarstore.com

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Heart Facts

• Heart disease is the leading cause of death in the United States, and the #1 killer of women. It’s also one of the most preventable health concerns.

•Cocaine affects the heart’s electrical activity and causes spasm of the arteries, which can lead to a heart attack or stroke, even in healthy people.

•Three years after a person quits smoking, their chance of having a heart attack is the same as someone who has never smoked before.

•People that suffer from gum disease are twice as likely to have a stroke or heart attack.

How to take care of your Heart

Heart disease is a serious health concern. Every 25 seconds, an American will have a (negative) coronary event. It’s a very common problem, yet very preventable.

Now that you know that this major health concern is in your control, what are you going to do about it?

Here’s some tips that can help you – and your heart – become healthier.

Exercise – Regular physical exercise has been proven to positively effect the body, including one’s heart. If you want to have a healthier heart, exercise is a great way to use your hardest working muscle. When the heart is healthy and strong, it has a positive impact on the rest of your body.

Healthy Foods - Nutrition plays a big role in helping your heart become healthy. To help with nutrition that targets heart health, enjoy foods like Wild Salmon, tomatoes, avocados, squash, and carrots.

Avoid Tobacco – Whether your smoking or chewing it, tobacco is very dangerous for your heart and overall health. If you currently smoke, successfully quitting would be one of the healthiest things you could do for your overall health.

Avoid Stress – I know first hand how trying to avoid stress is easier said than done. I also know first hand how stress can negatively effect you, and it’s important that you do everything you can do minimize the stress in your life, and learn how to manage the stress you can’t quite get rid of.

Sleep - It’s important to get enough rest, which helps your body recover from everything it has to accomplish during the day. Getting enough sleep would be something that could help you manage your stress effectively. A lack of sleep never helped anyone.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Sources:

www.whitehouse.gov

www.cdc.gov

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Are carbohydrates really bad for you? Is it healthy to avoid them completely? I will discuss the answers to those questions, along with talking about what purpose carbohydrates serve in our body, and what types of carbohydrates you should pick up the next time you head out to the grocery store.

Why you need Carbohydrates

Carbohydrates are good for your body, but most people are eating the wrong type of carbohydrates (which I will go into detail below). Your body benefits from Carbohydrates when they are broken down into glucose, which fuels the body with needed energy. Anyone who exercises probably knows how important carbohydrates are in their diet.

Simple Carbohydrates

When you eat simple carbohydrates, such as processed flours and sugar, you will get a quick but short boost of energy. Our cells only need a certain amount of gluose at a time, so all of the extra “instant” glucose that is created by these simple carbohydrates turns into either stored glycogen (in the liver) or converted into fat.

An example of simple carbohydrates would be white bread, doughnuts, cakes, cookies, etc. They are packed with calories but depleted of nutrients. Basically, if you want to maintain or lose weight, stay away from the simple carbohydrates, because they become converted into fat soon after eating them.

Complex Carbohydrates

Complex carbohydrates are typically low in calories, high in fiber, and are full of nutrients that are very beneficial for your body. These types of carbohydrates are digested slowly, which allows for a gradual release of energy. Since your body isn’t overloaded with glucose at one instance, your body’s cells use what it needs and leaves a much smaller amount to be stored or converted into fat. Because of this slower digestion process, you end up being full for longer, which usually helps prevent people from overeating.

An example of complex carbohydrates would be vegetables, grains, and rice.

Healthy Carbohydrates

•Quinoa – This tasty seed (not actually a grain!)  is very high in protein and also considered what’s called a “complete protein”,  since it contains all of the amino acids, including lysine. Quinoa is also high in fiber, calcium, manganese, magnesium, and low in saturated fat and cholesterol. Quinoa is a gluten free grain, which means those with Celiac disease can enjoy the many health benefits of Quinoa.

•Farro – This grain, similar to the taste of barley, is rich in Magnesium and contains, protein, fiber, and Vitamins B and E. This is an ancient grain used for thousands of years in Egypt and Italy. Not only is Farro very healthy for you, but it has a delicious nut flavor to it and great in recipes. It’s a grain that is growing back in popularity, especially amongst chefs in Europe.

•Brown Rice – This rice is full of nutrients that are very beneficial for your body! Brown rice is full of Vitamins B1, B2, B3, B6, iron, manganese, magnesium, iron, fiber, and protein. Brown rice oil, which is only present in brown rice (not white rice), has been proven to help lower cholesterol levels. Brown rice may help reduce cardiovascular disease as well as help prevent cancer.

•Freekeh – This grain is becoming increasingly popular, known as a “super grain” amongst celebrities such as Doctor Oz and Celebrity chef Jamie Oliver. It’s no wonder that Freekeh is getting a lot of attention lately, since it is full of vitamins and minerals such as calcium, potassium, B Vitamins, Vitamin E, and this grain is very high in fiber (four times the amount of brown rice), and also high in protein. In addition to that, Freekeh also acts as a prebiotic, which helps aide digestion.

•Amaranth – Known as a “Natural Weight Loss Food”, Amaranth is high in Calcium, fiber, iron, magnesium, and protein. Amaranth even contains Lysine, which is an amino acid that helps growth and tissue repair. Amaranth is another great source for those who are looking for something that is Gluten Free.

•Chia – This is one of the richest plant sources of Omega 3 fatty acids, which boosts the metabolism and promotes lean muscle mass. Chia seeds are very high fiber, protein, antioxidants, and helps support heart health and stabilizes blood sugar levels.

•Beans – Beans are full of fiber, helps improves digestion, stabilize sugar levels, and maintain energy levels.

•Vegetables – Vegetables are low in calories, very filling and very healthy for you. Just try to eat a variety of different vegetables so you can get a variety of different nutrients.

Carbohydrates to Avoid

• Bleached/Processed Flour – During the refining process, the nutrients are completely lost and destroyed. What does this mean? Half of the calcium and beneficial unsaturated fatty acids, 80% of the iron, 70% of the phosphorus, over 90% of the magnesium, up to 80% of the B Vitamins, and just about all of the Vitamin E is completely gone. So when I say that White flour is “empty calories” or “nutritionally depleted”, you now know what I am talking about. There is just no health benefit to eating bleached and/or processed flour, a.k.a “White Bread”.

• White Bread – Made with Bleached and Processed flour, it holds no nutritional value. I am surprised people are still buying this stuff.

• White Rice – When you take brown rice and process it by removing it’s bran, minerals, vitamins, and strip off the essential nutrients, it then becomes white rice. Why do we as a society strip a perfectly healthy brown rice and make it white? Because once it is white rice, it becomes easier and faster to cook, and it now has a longer shelf life (great for food storage -not necessarily our health). Most people who aren’t used to brown rice, think that white rice tastes better. Now that you know that white rice has nothing left in it after being processed, and how it is now a simple carbohydrate (read: helps you gain fat), I hope you will be more willing to try brown rice next time.

What’s your Daily Carb Fix?

In the past, we were told that our main diet should consist of carbohydrates. Now, every diet seems to tell you to completely eliminate carbohydrates from your diet. So which one is it? Well, we know that carbohydrates are essential for optimal health, as long as you are eating the healthy kinds of carbohydrates. There are a lot of factors that determine how many grams of carbohydrates you should be eating a day, such as weight, fat vs. lean muscle mass ratio, and the amount of exercise you are doing. Because there are so many factors involved, they best I can tell you to do is to start with 100-150 grams of carbohydrates per day. If you are feeling like you aren’t getting enough, slowly adjust the amount of carbohydrates you are eating and add some more to your diet. If you are feeling too full and sluggish all of the time (even with exercise), you should start to lower the amount of carbohydrates you are taking in each day. Be sure that you are only eating healthy forms of carbohydrates, since this will effect your energy levels and determine how many grams of carbohydrates you really need.

Now that you know which carbohydrates are good for you and which ones you should avoid, you can start by making adjustments to your grocery list. Try to remember that eating healthier doesn’t happen overnight. Start by incorporating these healthy grains- one step at a time!

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Jenna Fischer, who is one of the star’s of the hit comedy show The Office, explains that Hollywood’s focus on weight is no laughing matter.

Hollywood’s Pressure to be Thin

When the average person gains a couple of pounds, nobody seems to notice. You get to take your time working off the extra weight, right? What about when you are a famous Hollywood star? Apparently, when you are in Hollywood, gaining a couple of pounds ends up being a pretty big deal.

“In a normal job, if you gain or lose a few pounds, it’s no big deal. But in my business you have to tell someone so that the next time you go to a fitting, the clothes are the right size. It’s really embarrassing to have to say to your manager, ‘I’m now a 6 pant instead of a 4.’ Emails go out, and they CC the agents: ‘Jenna would like everyone to know that she’s now a 6 pant.’ This is why actresses obsess about their weight. It’s not a private affair.” -Jenna Fischer

Would you Obsess too?

If you were in Jenna’s situation (and ever other actress/singer/performer in Hollywood), would you obsess over your weight too? I have a couple of thoughts about Jenna’s comment.

In Jenna’s situation, someone has to provide her with a wardrobe for the TV series. They have to know what her new size is so they can appropriately dress her, right?

I think that women shouldn’t be only concerned about what size they are, especially someone who is at a healthy weight like Jenna Fischer. No matter what size you are, the focus shouldn’t be a number on the scale or a jean size – they can certainly help motivate you if you need it – but the focus should be about eating healthy and regularly exercising.

Being thin doesn’t necessarily mean “healthy”. Those who are anorexic or bulimic are thin, yet they are extremely unhealthy! As you can see, we don’t want to kill ourselves over being thin, since that shouldn’t be our goal anyways. I believe that if the focus is on being healthy,  we will all eventually end up at our ideal weight. Some people need to lose weight. Some people should maintain their weight. And yes, some people should gain weight. It’s about taking care of our bodies in the best way we know how.

Eat healthy more often than not. Exercise, but don’t over do it. Live your life to the fullest.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Credit: Redbookmag.com

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Katy Perry’s Diet

Katy started a diet that consists of eating healthy meals – with the occasional splurge.

“I’m on a meal plan, which absolutely sucks — but on Sundays I get to have a cheat day where I go buck wild and eat In-N-Out Burger”.

Katy Perry’s Exercise

After Katy enjoys her weekly splurge, the 26 year old singer is making sure she doesn’t just stay still after enjoying a burger. Katy definitely keeps herself very busy, stating “I feel like I’m training for the Olympics!”. There’s a reason that weekly splurge isn’t effecting her too much…

“I’ll work out, go to a vocal lesson, run through the entire set at rehearsals, go to dance rehearsal until 10:00 p.m. and then go home and sort through e-mails concerning the production,”  - Katy Perry

Diet and Exercise Health or Weight Loss?

Katy Perry doesn’t seem to be eating healthier or exercising for weight loss – it’s all about getting physically fit and ready for her 9 month long World Tour.  It’s about taking care of your body and overall health, and creating the stamina required to be performing on stage almost every night in front of thousands of fans. Talk about motivation, right?!

Katy Perry’s preparations for her World Tour is a great example of how eating healthy (most of the time) and exercising is important, even if you don’t need to lose weight.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Image Source: KatyPerry.com

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Big-Boned or Overweight?

At her heaviest, Ricki weighed a total of 260 pounds. She managed to lose 110 pounds when she started to host her own TV show, and she maintained her weight of 150 pounds for 15 years.  Due to her weight, Ricki always thought she was just a big-boned girl. After her final pounds dropped, she realized she wasn’t the big-boned girl she once thought she was.

“I’ve realized that my bones are a lot smaller than I thought.” -Ricki Lake

How Ricki Lake lost the last 30 pounds

You don’t need surgery, you just need to adopt healthy eating habits and an exercise routine!

When Ricki Lake first lost her 110 pounds, she admitted that she didn’t lose it in the healthiest way. She said she felt like she was starving herself, and was absolutely miserable. Yes, she lost the weight, but it wasn’t in the healthiest way.

To lose the last 30 pounds, Ricki started to eat healthier by eating a more balanced diet consisting of protein, complex carbs, and healthy fats. She didn’t starve herself either, by eating a healthy amount of calories, which was anywhere from 1,200-1,400 calories a day.

In addition to healthier eating habits, Ricki Lake started working out with a personal trainer three times a week to shed her last 30 pounds, which resulted in Ricki Lake’s current weight of 120 pounds and fitting into a slimming size 4.

Weight loss Reward

I am always up for rewarding yourself for achieving healthy weight loss, and it looks like Ricki Lake believes in the same splurge as I do: Shopping! Ricki Lake has said that since her weight loss, she plans on indulging in a whole new wardrobe to show off her newly slimmed body. Want to reward yourself too? Don’t reward yourself with food! You don’t want to train your brain to thinking that candy or junk food is a reward, because you will teach yourself to want it and will try to find ways to treat yourself to it. Find healthier ways to reward yourself, such as a new outfit, painting class, or another hobby you are interested in.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Sources: People.com; QuickandSimple.com

Image Source: Getty; Wire Image

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2. Drew Carey’s Weight Loss Success
3. Kelly Osbourne’s 50 Pound Weight loss

Drew Carey’s feet were hurting so much while hosting for The Price Is Right, he sometimes had to resort to using a cane. Carey weighed 260 pounds and confessed that at one point he was afraid to step on the scale. Carey stated that he didn’t want to live trying to reach a certain number on the scale, but he wants to live to be healthy.

Carey has the right idea, by saying he is choosing to “live to be healthy”. I couldn’t agree with him more!

Motivated to Make a Change

Drew Carey admitted to Parade, ”I always thought I was going to die before I was 60″, which is no surprise Carey thought this since his father died of a heart attack when he was just in his 40′s.

Carey decided he needed to make some big changes in order to save his own life and not fall under his father’s footsteps. Carey ended up trading his daily greasy hamburgers for healthier foods in moderation and picked up an active lifestyle.

After creating a healthier lifestyle, Carey ended up losing more than 85 pounds!

Noticeable Difference

Drew Carey said that he has “tons more energy now” since he has lost his extra weight. You can just tell from recent interviews with Drew Carey that he is so much happier with himself now. One thing I know for sure, it just feels good to be healthy!

What do you think of Drew Carey’s weight loss success? I appreciate Drew Carey for showing us that it’s never too late to start eating healthy and exercising – Thank you Drew!

Image Credit: WENN, PicApp

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Small Changes = Big Results

Kourtney focuses on eating small, healthy meals every 2 hours such as Salmon and Brown Rice. Eating every couple of hours is a great way to stay healthy without feeling hungry all of the time. It’s how I personally maintain, or even lose, my weight!

Kourtney does admit though, that she does have a daily splurge of a cookie or a mini doughnut. She now knows that it’s all about having one or two rather than eating the whole box!

Kourtney now weighs 95 pounds, which is not an unhealthy weight considering how short she is!

“It’s about being a healthy mom, not a certain weight.” -Kourtney Kardashian

I believe Kourtney was focused on the right things, such as being healthy and being a good mom, rather than obessessing about what’s on the scale. A great example for us all, don’t you think?

Workout Partner

Kourtney went to the gym with her sister, Khloe Kardashian, which helped her stay motivated and coming back to the gym every week. Kourtney was motivated to go to the gym knowing that her sister was waiting for her. I am happy for Kourtney who had such a great sister to workout with, which helped her reach her goals.

Strange how it’s easier to bail on ourselves rather than other people. If this is you, find yourself a dedicated workout partner and hit the gym together.

Quick-Trim

I am not too surprised about this, but just like her sister Kim Kardashian, Kourtney is promoting a specific product in her featured weight loss article in OK! Magazine. As you may have already guessed (or known),  Kourtney Kardashian, along with her sisters Kim and Khloe, are the official spokespersons for Quick-Trim. It shows by how often Quick-Trim is mentioned in Kourtney’s interview, where she says little blurbs like, “Quick-Trim Fast Shakes are a fave”. Well, for how much money she is getting from Quick-Trim, I bet they are her “fave”!

The question remains, do you need to buy Quick-Trim to have the same weight loss success as Kourtney Kardashian? The answer is “no”. I find that the main reason Kourtney lost weight, by eating healthy and exercising, is all you need to experience the same weight loss success as she did.

What do you think is the biggest contributor to your weight loss success?

Image Credit: Kourtney Kardashian

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During Kendra’s pregnancy, her diet became a “free for all”.

” I had no boundaries. I just ate, ate, ate. I just said, ‘This is my time, these are my nine months, I can just have fun, how big can I really get?’ Sixty pounds! I gained 60 pounds!”  -Kendra Wilkinson-Baskett

After giving birth to her son in December 2009, Kendra soon tried to lose the extra weight.

Kendra, at only 5’4″, went from weighing only 105 pounds to reaching her maximum weight of 165 pounds after pregnancy. For someone with such a petite frame, it was no wonder that Kendra was shocked that she had gained so much extra weight in just 9 months.

Kendra’s “After” Photo:

How Kendra lost 40 Pounds

Kendra credits her weight loss to the following:

Eating Healthy – Kendra has cut out almost all junk food from her regular diet! She eats healthier foods, including healthy smoothies and she sometimes nibbles on her baby’s food.  Of course, you can make your own pureed foods for you and your baby!

Abdominal Cuts – Of course Kendra is crediting Abdominal Cuts for her weight loss! Why? Kendra promotes the company (also known as “Abcuts”)and gets paid for it. Actually, Kendra gets paid a lot for saying she credits this for her weight loss. Did Kendra actually use this to help her lose weight? Maybe. We will never know. What I do know is this: This fat burning pill is not the answer to your weight loss. If you really want to lose weight, do it the healthy way and you will keep it off!

Exercise - Kendra gets her exercise by taking regular walks and hitting the gym.

Kendra’s real weight loss “secret”?

Kendra said she stopped obsessing about her weight and the number on the scale.

Kendra said “The second I stopped obsessing  was the second I started to see results. I started to look good and feel good.”

It’s all about making the decision and focusing on what you really want, which is being healthy. Kendra credits a lot of her motivation for getting back into shape to her husband, Hank Baskett.

Congratulations to Kendra Wilkinson-Baskett for losing 40 pounds and making her health a priority again!

Image Credit: Kendra Wilkinson

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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Kim Kardashian goes Old School

She was able to lose the extra weight by some good old fashioned exercise! She kicked up her routine by doing lots of cardio, weight lifting, and even an intense boot camp routine.

Kim Kardashian said “My mom always taught us, like, no matter if you’re skinny, no matter if you’re fit, you always need cardio. Go on walks. Walk on the treadmill. Run. You need stuff to get your heart healthy.”

I am proud of Kim for hitting the gym to shed her extra weight!

Kim Kardashian’s Diet

Kim is sticking to a strict diet from Sunfare, which is a food delivery service that provides portion controlled meals that are only 1,100 calories a day.

Kim said “It’s the only diet I can stick to”.

Pros: The concept of Sunfare is pretty nice; No thinking about what you are going to eat and no trips to the grocery store where you can get tempted to buy (and then later eat) unhealthy foods.

Cons: If you wanted to buy your 6 meals a day (3 meals and 3 snacks) from Sunfare, it would cost you $68.20 a day! This is an extremely expensive diet for prepackaged meals that aren’t as healthy as food you could be making yourself at home.

Solution: Come up with a healthy meal plan and stick to your list when you go grocery shopping. Instead of buying junk food for your snacks in-between meals, buy fruits and vegetables!

Tip: An organic apple or a little bag of organic baby carrots is a lot cheaper and healthier than any prepackaged snack.

Image Credit: WENN; Splash

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

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In the clip, it talks about Candace Cameron Bure’s battle with Bulimia. What I found interesting was that Candace didn’t become bulimic to lose weight, it was due to emotional issues she was facing. She didn’t become bulimic until right after the Full House show ended, which she then moved to Canada with her new husband. Perhaps all the changes were too much stress for the young actress?

Right now, Candace is at a healthy weight. She credits her much healthier figure to eating all foods in moderation and exercising regularly.

To find out more about Candace Cameron Bure, check out her new book, Reshaping it ALL.

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Image Credit: Connect.in.com

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