• Fitness and Exercise
• Health News
• Healthy Lifestyle
• Healthy Recipes
• Product Reviews
• Weight Loss and Diets

• January 2012
• December 2011
• November 2011
• October 2011
• September 2011
• August 2011
• July 2011
• June 2011
• May 2011
• April 2011
• March 2011
• February 2011
• January 2011
• December 2010
• November 2010
• October 2010
• September 2010
• August 2010
• July 2010
• June 2010
• May 2010
• April 2010
• March 2010
• February 2010
• January 2010
• December 2009
• November 2009
• October 2009
• September 2009
• August 2009
• July 2009
• June 2009
• May 2009
• April 2009
• February 2009
• January 2009
• December 2008
• November 2008
• October 2008
• September 2008
• August 2008
• July 2008
• June 2008
• May 2008
• April 2008
• March 2008
• February 2008
• January 2008
• December 2007

---

• Santosha Shop is your one-stop source for Yoga, meditation and holistic living supplies, including yoga mats & bags, books, videos, music, art, clothing for Yoga, and other tools for conscious living.

---

• Login

I like simple, easy to prepare, low calorie meals! As I’ve mentioned before I do cook and have some favorite recipes but I also enjoy eating meals that require little or no cooking at all. And yes, I like to eat nutritious well-balanced meals most of the time… When my husband was out of town last week, I had fun on Friday evening poking around the grocery store looking for something different to eat for supper. I was in no mood to cook but I didn’t want to go to a restaurant either. Finding low calorie nutritious restaurant meals can be a challenge. Although I do have strategies that help (Cut Calories with Restaurant Meals and A Low Calorie Restaurant Food Guide). I also didn’t want to spend much money. It became a game of sorts. I walked by the prepared foods part of the store. But nothing that evening was appealing. Too many foods with heavy sauces or mayonnaise. Pre-prepared chef salads that were more money than I wanted to spend. Too many fried foods. So I decided to check out the frozen foods and then the produce section. Image via Wikipedia I found a frozen food product labeled “New” by Morningstar Farms for Southwestern Style Veggie Cakes in the frozen foods section. Made with black beans, roasted corn, peppers, real cheddar cheese and rice for only 130 calories per patty (veggie cake). Mmmm, looked good. The rest of the nutrient profile was good as well. No trans fat and only 1 gram of saturated fat per patty. The dietary fiber count was a little low but otherwise it seemed to be an O.K. product. I’d give it a try. Only $2.88 for 4 patties. I wanted to keep the meal extra simple so I decided I would make myself 2 patties. (The veggie cakes are small.) Now I needed to round out the meal a little but see if I could keep the calorie count to less than 350 calories. I settled on a package of fresh blackberries for about $2.50 (on sale)! That was it. The blackberries would provide me with a significant source of fiber and other nutrients for very few calories. Two veggie cakes and 1 cup of blackberries would be my supper. All together my little meal was about $4.00 or so (with 2 patties to save for another time.) And it turned out to be delicious as well as nutritious and filling. Only 321 calories! I’ve added other foods to show you how this very easy supper might be part of an entire day of vegetarian foods for about 1200 calories. It is a lacto-ovo vegetarian sample menu meaning it includes milk and eggs. Make hard-boiled eggs and keep them in the refrigerator for quick and easy meals. The hummus might be homemade or purchased. Vegetarian Sample Menu for 1200 Calories Breakfast 1 cup Frosted Shredded Wheat Cereal (180 calories) 1 Hard-boiled egg 4 oz. Skim Milk Water, unsweetened tea or coffee Snack 1 Orange (fresh) 1 Stick Mozzarella String Cheese (80 calories) Lunch 1 cup Fat Free Vegetable Barley Soup (by Health Valley, 90 calories) Open-faced sandwich: 1 Slice 100% Whole Wheat Bread (New England Brown Bread, 90 calories) 1 Slice Tomato 2 Tbsp. Hummus (52 calories) 1 8 oz. cup of Skim milk Snack 1 Container Low fat Peachy Organic Yogurt (Stonyfield Farm, 130 calories) Supper 2 Veggie Cakes (”burgers” by MorningStar Farms, 260 calories) 1 Cup Blackberries water, unsweetened tea or coffee, or diet soda (Always remember to drink plenty of water throughout the day.) Total Calories = 1212 Total Fiber = 30.8 grams (Lots of fiber with this menu. The recommendation is for women to have 20-25 grams of fiber per day.) Fat = 17% Carbs = 62% Protein = 21% Calcium = 1076 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 mg a day) Iron = 17.2 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg) 1500 Calorie Diet Menu Modify the 1200 Calorie Diet Menu to fit your needs. This menu is simple yet fairly well-balanced for women of all ages. The fat is a little on the low side so go ahead and add something to this diet sample menu that contributes a little more fat. You could choose a yogurt for the snack that isn’t low fat. Or you might want to add a small dessert for lunch or supper. Whatever food or foods you choose, add 300 extra calories and enjoy! Need more 1200 or 1500 calorie diet menus for ideas? (Scroll to the bottom of each page for links) 1200 Calorie Diet Plan 1500 Calorie Diet Plan Questions? Be sure to ask. Comments? Feel free to share. Have a great week, watch those calories, and most importantly, stay healthy! calories Health weight loss calories, Health, weight lossvegetarian 1200 calorie diet sample meal plan easy low cost Enjoy this post? Click here to treat Lori to a coffee and say Thanks!

Read more about this story…

Just how much fat, protein, carbohydrates, and fiber do you need on a 1200 calorie diet? I’ve been asked this question a number of times and I’ve given responses for individual nutrients. Today I’d like to share with you how to assess what you need for each of the macronutrients (fat, protein, carbohydrates) and fiber all in one place. The National Academy of Sciences is the government group that has had the responsibility for determining nutrient needs for the American public since 1941. As you might imagine the recommendations of the Academy have changed over time as new information becomes available with ongoing research. Until the 1990s the recommendations of the Academy were called Recommended Dietary Allowances or RDAs. More recently, the recommendations were updated to be more comprehensive in nature. The new recommendations are now called Dietary Reference Intakes or DRIs. The DRIs reflect a number of different measures. Of these, the easiest one to work with is the Acceptable Macronutrient Distribution Range. How’s that for a mouthful? What you will want to remember are the general guidelines for each of the macronutrients: Protein: 10-35% of total calories Fat: 20-35% of total calories Carbohydrates: 45-65% of total calories The reasons for this breakdown or range of values is complicated. However, no distribution will ensure you are getting enough of each of the various nutrients if you aren’t getting enough total calories in the first place. Please read my article on how to determine a safe and adequate minimum number of calories for you on a low calorie diet. Most women need more than 1200 calories as a minimum! (1200 Calorie Diet: Getting Started!) O.K., if you have determined that 1200 calories are enough for you while on a low calorie weight loss plan then the values you are looking at equal: Protein: 10-35% of total calories 120 - 420 calories 30 - 105 grams Fat: 20-35% of total calories 240 - 420 calories approximately 27 - 47 grams Carbohydrates 45- 65% of total calories 540 - 780 calories 135 - 195 grams (To calculate the grams of protein, fat, and carbohydrates you need to know the potential energy or calories that each gram might provide. In general, each gram of protein and carbohydrate will yield 4 calories. Each gram of fat will yield 9 calories. So just divide (protein or carbohydrate) calories by 4 to determine protein and carbohydrate grams. Divide (fat) calories by 9 to determine the fat grams.) Your need for fiber is influenced by the number of calories you consume. However to keep things simple I suggest you keep in mind the general guidelines for fiber needs by age and sex. Adult women less than 50 years of age have a recommended fiber intake of 25 grams a day. Women over the age of 50 have a recommended fiber intake of 21 grams a day. If your dietary fiber intake approaches or exceeds the recommended level make sure you are getting plenty of water in your diet. Please note that these recommendations are for the average person. If you have diabetes or other health challenges you need to follow the advice given to you by your medical doctor or dietician. 1200 calorie diet calories carbohydrates fat fiber Health nutrient needs protein weight loss 1200 calorie diet, calories, carbohydrates, fat, fiber, Health, nutrient needs, protein, weight lossprotein fat carbohydrates calories 1200 calorie diet fiber nutrient needs Enjoy this post? Click here to treat Lori to a coffee and say Thanks!

Read more about this story…

It’s spring! At least it’s supposed to be spring (I don’t think Iowa has been informed but I’ve been told to wait a few days…) And spring fruits and vegetables will be available soon. Maybe they are already where you live. Be looking for some of the best high fiber low calorie choices available all year. Spring is the time of year when more people think about losing a few (or more) of those extra pounds. You might think the peak of the weight loss diets is in January with well-meaning New Year’s Resolutions. But from what I understand more people get serious about weight loss in the spring because shorts and bathing suit weather is just around the corner. So keep in mind low calorie, high fiber fruits and vegetables. I can’t think of a better way to fill up and be satisfied with fewer total calories. You may want to read a couple of articles I posted earlier to refresh your memory about the benefits of high fiber foods for weight loss and better health. Dietary Fiber: Can it help you with weight loss? and High Fiber Diet for Weight Loss. As with the previous season’s lists (click on Articles in the menu bar at the top of this page), the calories refer to the fruit or vegetable, both prepared and served, without added sauces, sugar, or other additional calories. SPRING VEGETABLES (I included artichokes as a high fiber winter vegetable but they should continue to be available in the spring. Artichokes are great for dieters because they take some time to eat. Not only does this give your body time to register when you are full but there is something satisfying about being able to eat longer.) Green peas (sometimes called English peas as opposed to sugar snap peas or snow peas. English peas are what most Americans are more familiar with eating.) 1/2 cup cooked has 67 calories and 4.4 grams of fiber. Spinach - 1/2 cup cooked spinach has only 21 calories with 4.3 grams of fiber. Or you can eat washed and clean raw spinach to your heart’s content. 1 cup raw leaves have only 7 calories or so with 0.7 grams of fiber. (Consider making a large chef salad with spinach leaves, mixed greens, green peas, asparagus, tomatoes, and more for lots of fiber and very few calories overall.) Asparagus - 1/2 cup cooked has about 85 calories with 1.8 grams of fiber. Swiss chard - 1 cup cooked has 35 calories with 3.7 grams of fiber. SPRING FRUITS Strawberries lead the group. For only 53 calories you can have a cup of sliced strawberries that will provide you with 3.3 grams of fiber. Figs - Have you ever eaten fresh figs? Yum! 2 medium figs have 74 sweet calories along with 2.8 grams of fiber. Forget the Fig Newtons when you can have fresh figs. Good quality figs are very satisfying. Papaya - O.K. papaya may not be local (many are grown in Hawaii and other tropical regions of the world) but it’s still a good choice. 1 small papaya (about 4 1/2 inches long x 2 3/4 inches in diameter) has only 59 calories and yields 2.7 grams of fiber. Apricots - 3 small fresh apricots will cost you only 51 calories and give you 2.1 grams of fiber. Cherries - My husband and I could eat fresh cherries by the bucket. Not a good idea as far as the calories go but hey, you can have 10 fresh cherries for only 50 calories or so and 2 grams of fiber. Lots of great choices. Remember as a general rule that the vegetables will have fewer calories and sometimes more fiber. But the fruit is a great choice for satisfying a sweet tooth without the high calorie cost of most desserts. calories fiber fruit Health high fiber low calorie Maintenance spring vegetables weight loss calories, fiber, fruit, Health, high fiber, low calorie, Maintenance, spring, vegetables, weight lossfiber fruit vegetables high fiber low calorie springEnjoy this post? Click here to treat Lori to a coffee and say Thanks!

Read more about this story…

Is it possible to choose low calorie Mexican food in American-style Mexican restaurants? Not easily. Watching your calorie intake means steering clear of the oversized portions of fried foods smoothered with cheese and sour cream. Traditional Mexican food was nothing like this. Traditional Mexican food featured high fiber complex carbohydrates with lots of vegetables and fresh flavor. Common foods included beans, corn, squash, tomatoes, avocado, peanuts, potatoes, and turkey. It wasn’t till the Spaniards arrived in the 1500s that wheat, pork, beef, and chicken were added to the traditional diet. The Spaniards were also responsible for introducing the concept of frying. Even today, fried foods such as burritos, deep-fried tacos, and flautas are known in Mexico as “northern cuisine”. This refers to the region of Mexico that borders the United States. No matter how healthy and lower calorie the original Mexican diet may have been it is difficult to find low calorie Mexican food in the United States. Most of the food served in American-style Mexican restaurants has been modified to suit American tastes. What to keep in Mind Traditional Mexican tortilla preparation called for steaming or grilling not frying. Whenever possible look for baked, grilled, and soft tortillas on the menu. Choose soft tacos, baked quesadillas, and salsa as a sauce or dip. Salsa made with fresh tomatoes and other vegetables, whether a commercial variety or homemade, is almost always a low calorie choice. The tricky part is figuring out how to skip the chips that get served with the salsa. Your best bet may be to ask your server to not set any out on the table. But your eating partners won’t be happy with that! Other words that may alert you to dishes to avoid include crispy, fried, and covered with cheese or sour cream. Watch out for large portion sizes, refried beans, and chimichangas. Desserts are often fried so choose instead to skip dessert or have a piece of fruit when you get home. Some possible substitutions you might make include: Chicken fajitas (marinated chicken grilled with onions, green peppers, lettuce, diced tomatoes with a soft corn tortilla) instead of quesadillas Grilled shrimp instead of nachos Chicken enchiladas with salsa instead of flautas, chimichangas, or burritos covered with cheese Grilled fish or chicken instead of carnitas (fried beef or pork) or chorizo (sausage) Decide what to order before you leave for the restaurant Your best choice for keeping track of your calorie count when eating Mexican is to check menu choices online before you head out to eat. No matter what guidelines you may be given the calorie counts for any given menu item will vary considerably depending on the restaurant and method of preparation. One of my favorite calorie count sites for getting a quick overview of the calories in various restaurant meals is Calorie Lab. (For more calorie count sites see my previously posted article, Calorie Counts and Nutrients: Best Sites Online ) Finding low calorie meals is difficult. You might decide to pick a higher calorie meal that you will split with someone else or box up half to bring home before you even start eating. Here’s a few lower calorie Mexican restaurant choices I found with a quick search: The Acapulco Restaurant y Cantina offers a Halibut Filet with Salsa Tomatillo (a light and flaky grilled Alaskan halibut filet) served with fresh vegetables and rice for 420 calories. Baja Fresh Mexican Grill has a “Bare Burrito” (charbroiled chicken, grilled peppers, chilies and onions, fresh chopped cilantro, Pico de Gallo and salsa served on rice with fresh black or pinto beans) for 640 calories. Split with someone else or choose to save ½ to 1/3 to take home. Daddios Italian and Mexican Take & Bake has a Chicken Mexican Salad (salad mix, chicken or beef, tomatoes, black olives, onions, cheese, tortilla chips) for 392 calories (one small salad). Rubio’s Fresh Mexican Grill found mostly in California seems to offer a variety of Corn Tortillas and Tacos with fish and chicken for less than 350 calories each. Making Mexican at Home A great way to satisfy your desire for Mexican food without all the calories is to make it yourself at home! I found an informative YouTube video on how to prepare the ingredients for low calorie chicken fajitas in quantity. Enjoy! For more information on watching your calorie count when eating out you may want to read some of my other articles. 1.Easy Ways to Cut Calories with Restaurant Meals 2. A Low Calorie Restaurant Food Guide 3. Low Calorie Chinese Meals: Restaurant or Takeout 4. Low Calorie Italian Food: What to Choose at an Italian Restaurant As always, have a great week, watch those calories, and stay healthy! calories Health low calories weight loss weight management calories, Health, low calories, weight loss, weight managementMexican food restaurants low calorie diet weight loss healthy Enjoy this post? Click here to treat Lori to a coffee and say Thanks!

Read more about this story…