Physical Activity, Weight Loss, and Fun!

 Physical Activity, Weight Loss, and Fun! thumbnail

Do you hate to work out? Do you sigh just thinking about the effort required to get to the gym much less the work and sweat you’ll encounter when you get there? Relax! With the Internet you now have access to many new possibilities for burning calories and getting fit. You can have FUN and choose the physical activity that suits your situation and schedule. I like this and I think you will too! The benefits of exercise are enormous. As you burn calories for weight loss you can also reduce your risk for heart disease, high blood pressure, diabetes, and certain cancers (colon cancer and breast cancer). Exercise also helps keep bones and joints healthy and can improve your sense of well being. It can’t be beat. The dictionary definition of exercise is to exert the body for the specific purpose of developing and maintaining physical fitness. However, it is possible to enjoy some of the benefits of exercise without making such a formal commitment. That’s why I often refer to the dictionary definition of exercise as formal exercise. Formal exercise includes running, weight lifting, tennis, and the like. This is in contrast to what you might do just for the sheer fun of doing it such as going for walks with a friend or jumping on a trampoline in the backyard with kids (yours or someone else’s!). There are plenty of important reasons to begin and maintain a formal exercise program. Unfortunately, despite the benefits, the truth is that it just isn’t happening for most people. For some it may be a lack of time for others a lack of interest or motivation. If you have had difficulty developing an exercise regime that works for you, you’re not alone. Only 25% of Americans work out on a regular basis. (Nutrition Action Healthletter, April 2008) Even for the most committed there are days when the best laid plans don’t work. So what are some other options? I’ve shared some simple and easy ways to burn calories without heading to the gym in a couple of my previous articles: 25 Quick, Easy, and Fun Ways to Burn 100 Calories or Life Happens! Ways to Burn Calories when Exercise is not an Option . These tips will work but you may not get as many of the other benefits for your health. Today I have another suggestion. I highly encourage you to visit a new exercise video site I found online recently. It’s called beYOU.tv At this site you’ll find a great selection of exercise videos you can watch online or purchase and download. They don’t all appeal to me by any means but I found quite a number that look like fun and would keep me busy for some time! There’s goes my excuses when I don’t want to leave the house or I am bored with the exercise videos I already own. Do check it out. I’ll share a few samples with you to give you an idea of what is available. How about the Belly Dancing? or Afro-Latino Dance or Tai Chi? There seem to be hundreds of choices. FUN! The music for many of these videos provides an added incentive to get up and move! Fast, fun, and sexy or slow, calm, and meditative it’s your choice. One way or another you will be using your body to move as it was designed to do. Note: You can sign up for free for a trial service for I believe one month to check it out. After this there may be a charge, so be sure to unsubscribe if you don’t want to continue. Go ahead give it a look. What have you got to lose other than some unwanted pounds? Here are some of the many categories of exercise you can choose from: Toning Cardio Mat Class Abs Dance Tai Chi Retro Workout Weights Hip Hop Ballet African Asana Belly Dance Pre/Post Natal Pilates Meditation Samba Jazz Yoga (There are lots more!) How about calming and peaceful? Till next time, have fun with movement, watch those calories, and eat healthy food! Exercise Exerciseexercise weight loss physical activity fun movement burning calories calories

Read more about this story…


Hot Cereal for Weight Loss

 Hot Cereal for Weight Loss thumbnail

Warm and filling whole grain hot cereal can get a cold wintry morning off to a great start without too many calories. However that said, not all hot cereals are equally nutritious or low calorie and they vary with respect to ease of preparation. In the larger grocery stores the shelves can be lined with dozens of choices. So which cereals are best? I’ll share with you the system I use to make my selections. And I’ll recommend some specific products. Hot cereals for weight loss are a good source of important nutrients as well as being low in calories. Ideally your breakfast serves up a good amount of fiber along with plenty of protein and a healthy dose of vitamins, minerals, and antioxidants. This gives you your best edge for kick starting your metabolism and giving you a sense of satiety (fullness) to go 2-3 hours without feeling hungry. Then by all means have a small snack to hold you over till lunch. [For lots of low calorie snack ideas and sample low calorie diets: Low Calorie Dairy Snacks Healthy Low Calorie Fruit Healthy Low Calorie Beverages 28 Healthy Low Calorie Snack Foods to Go Low Calorie Healthy Carbs: 100 Calories or Less Low Calorie Meat, Poultry, Fish, and Seafood: 100 Calories or Less Low Calorie Vegetables: 100 Calories or Less 1200 calorie diet plan] Choose whole grain over refined cereals. Whole grain cereals will provide you with more fiber, vitamins, minerals, and antioxidants. However, you won’t get as much protein from grain products (either whole grain or refined) as you will from eggs, cheese, nuts, meat, or milk. What you need to do is keep the calorie count down with the cereal so you can supplement your meals with a little bit of a high protein food and still keep the calorie count below 350. Given the number of different products available today I’m sure you can find a hot cereal that will please your taste buds as well! Here’s a short list of what to look for when selecting a hot cereal: 100% Whole Grain (Look for whole grain such as whole grain rolled oats listed on the ingredient label first and no refined grains. One-ingredient whole grain cereals are easy to spot. If you find milled corn, rice, wheat flour, or corn meal in addition to whole grain, you have found a product with a mix of whole and refined grains.) Little or no added sugar: preferably 8 grams or less per serving (the equivalent of 2 teaspoons)* At least 3 grams of fiber, preferably 4-6 grams per serving Calorie Count, preferably 160 calories or less per serving 200 mg of sodium or less per serving (Excessive sodium can lead to water retention as well as other health issues especially as you age.) *Look for hot cereal products that get their sweetness from added fruit not sugar or artificial sweeteners. Unfortunately at this time there is no way to distinguish between sugar from dried fruit and otherwise with the Nutrition Facts label. Also, the Center for Science in the Public Interest (CSPI) cautions you to avoid cereals sweetened with acesulfame potassium to lower the calorie count. Evidently this artificial sweetener has not been adequately studied for safety. (CSPI, 2008) I wish I had the time and resources to review all of the hot cereals on the market but I don’t. However, my own experience and research has turned up quite a number of healthy choices. Some are more recent products and then there are the tried and true cereals from my childhood many years ago. Where I list a company and not a specific product it is because it meets the guidelines for many but not all of the hot cereals they offer: Image via Wikipedia Bob’s Red Mill (offers more variety and choice for nutritious low calorie hot cereals than any other company I am aware of) Hodgson Mill Wheatena Cream of Wheat McCann’s Irish Oatmeal – Steel Cut or Quick and Easy Steel Cut Quaker (Original, Organic Original, and others) Arrowhead Mills Note: This list is not all-inclusive. I’m sure there are others. Do keep the guidelines handy when looking at the selection on the grocery store shelves where you live. Some of the cereal brands listed here may only be found in the organic section. Instant hot cereals can be a good choice for a quick meal. But I would caution you to check the labels before making a purchase. These cereals often have added ingredients that raise the calorie count as well as the sugar and sodium. Functional fiber (fiber isolated from the original grain) added to some of these hot cereals may boost the overall fiber count. However, functional fiber may or may not provide the same benefits as the fiber in the whole grain. [To read more about fiber and weight loss: Dietary Fiber: Can it Help You with Weight Loss?] I tried a Quaker Oats Weight Control Oatmeal Cereal and was put off by the bad taste. I wonder if it came from the addition of whey protein isolate intended to boost the protein content and improve satiety. Rather than buying a product such as this, it seems to me that you would be better served by adding a small amount of nuts to a serving of plain hot cereal or by including some low calorie yogurt or a hard-boiled egg with your meal for added protein. If you want to get adventuresome, just about any whole grain can be prepared as a hot cereal. It isn’t necessary to purchase a special product. What’s more is that you can prepare a batch ahead of time at the beginning of the week and then have lots of delicious cereal you can easily heat up quickly in your microwave oven when you are pressed for time. Try barley, wheat berries, rice, or quinoa in addition to oats. Years ago a yoga teacher of mine gave me some basic guidelines to follow to prepare a nutritious hot cereal with a slow cooker. If you don’t own a slow cooker you can just as easily use a rice cooker or simmer it on the stovetop over low heat (remember to stir frequently). The Chinese called the whole grain cereal congee or porridge. It was served for centuries in traditional Chinese homes for good health. The suggested cooking ingredients call for 1 part grain to 6 parts water. For example, if you were preparing a half a cup of grain you would need 3 cups of water. You may need to adjust the amount of water to get the consistency you like best. Then you can add nuts, fruit, flavorings, spices, and even vegetables! Here are some suggestions to get you started: Congee or Porridge (Hot Cereal Mix) 1 part whole grain 6 parts water Grain rice, barley, rye, oats, quinoa, wheat berries Spices cinnamon, allspice, ginger, nutmeg, cloves Nuts/Fruits walnuts, dried cherries, almonds, raisins, craisins, pistachios Flavorings honey, maple syrup, rice milk, soymilk, almond milk, Veggies sweet potato, carrots, pumpkin, spinach, squash (both summer and winter squash) You might, for example, combine brown rice with cinnamon and a little bit of pistachios, raisins, maple syrup, and vanilla soymilk. I would drink the rest of the soymilk for additional protein and other nutrients. A simple oatmeal recipe that I prepare in advance and have for the whole week is Creamy Breakfast Oatmeal. The way I prepare this recipe with the original Quaker Oats makes about 6 servings at 226 calories each. Low Calorie Breakfast Oatmeal For more healthy breakfast ideas you might want to read: Best Breakfasts for Weight Loss Part 1 Best Healthy Breakfasts for Weight Loss Part 2 Healthy Low Calorie Breakfast Ideas Till next time, watch those calories and eat healthy food! Health weight loss Health, weight lossweight loss hot cereal hot cereals healthy calories nutritious whole grain

Read more about this story…


Water, Weight, and Women

 Water, Weight, and Women thumbnail

I received my new Tanita BF680W bathroom weight scale that measures body water and body fat (as well as total body weight) for Christmas. However, I was so caught up in other activities and responsibilities that I didn’t start using the scale till this past week. I am finding the way it works and the information I receive to be fascinating. Because body water influences the body fat reading it inspired me to take a closer look at what is considered to be normal body water percentages and how a person knows whether or not he or she is well hydrated. As I mentioned in my previous articles (Body Fat Scales and Body Fat Monitors)what seems to be most important for the body fat measurement with BIA (bioelectric impedance) on a body weight scale is consistency. Because affordable home/bathroom weight scales are not as precise as those used in research settings the accuracy is not likely to be as good. But if the trend with weight loss or gain is a steady change in either direction, then the information is consistent and a good way to assess body fat loss (or gain). My additional research has now provided me with a little more information to share. It seems that the accuracy of the body fat measurements with BIA will be closer to actual body fat for those who are within a normal body fat range. However, BIA tends to be significantly off for those who are lean (less than 25% body fat in women) and those who are significantly overweight (more than 33% body fat in women). (American Journal of Clinical Nutrition, 2005) This underscores the need to check consistency in reported results and to not take the actual measurement too seriously. (Body fat tends to come off quite slowly unless you are exercising very heavily as occurs in reality T.V. shows such as The Biggest Loser. The participants are actually losing a great deal of water weight along with fat loss to achieve such high loses each week.) Having said that, total body water does seem to influence the reading for body fat measurement for me as the product instructions relate. I’ve been playing with how it works and I will have better results to report to you over time. But I do have some interesting observations with respect to the question of what is normal for body water percentages and how we know when we are getting enough water in our diet. If I weigh myself first thing in the morning after using the bathroom, my body water percentage is lowest and this is reflected in my total body weight and the reported body fat. This makes sense because we lose body water when we sleep from evaporation and possibly sweating if it is too warm or you happen to be old enough to experience hot flashes like me! (Take note that I said “old enough” and not old! Who me old? Nah!) Image via WikipediaMost of my measurements in this short week or so have actually been somewhat later in the morning after I have eaten breakfast and rehydrated. (I do need to establish a set time for the most consistent results.) What caught my attention is that the reading for my body water is typically in the 48 to 50 percent range. That seemed low but it now makes sense based on what I have learned. About 50 to 80 percent of our body weight is made up of water. However, the brain, muscles, and blood have significantly more water than the rest of the body. The average person is about 50 percent water by weight otherwise. Total body water for the average reference woman is about 60 percent. (American Journal Phys. Endocrin. Metab., 2003) If I measure my body water percent by bending over double to put my hands on my feet (Do be forewarned this is not for everyone! I am lucky to be flexible), I get a reading of about 60 percent body water! I guess what happens is that the small electric current goes through more of my body in that awkward position then when I am measured standing up (When standing the current travels up one leg, across the hips, and then down the other leg). Evidently I am close to the average for water weight. [Note: When a person gains a substantial amount of weight, the percentage of body fat increases and body water decreases. It seems that those who are extremely overweight/obese may have a body water percentage as low as 37 percent with a body fat percentage as high as 57 percent. (American Journal Phys. Endocrin. Metab., 2003)] So how can we know we are getting enough water? And how much of that water do we need as plain water? The standard recommendation to drink 6-8 glasses of water or more each day may or may not hold true for you. We get water from the food we eat and beverages we drink as well as plain water. If you have read that caffeine can act as a diuretic and be dehydrating you will be pleased to know that this has been disproved. Recent research has shown that caffeinated beverages can be as good a source of water as plain water. And whereas we may need as much as 11+ cups of water a day from all sources, the easiest way to meet your needs is to pay attention to your thirst. This works remarkably well for most people with an exception for some such as the elderly. The other way to keep tabs on whether or not you are getting enough water is to make a quick assessment of your urine. If is it is light colored or clear chances are very good you are getting enough water. There are circumstances in which you might retain excess water. Warm temperatures, certain medications, eating salty foods, and hormone fluctuations with menstruation can cause water retention. Certain medical conditions can also cause water retention. But these situations go beyond the scope of what I am covering here and would make a good article for another day. If you would like to learn more about basic water needs and how they are assessed you may want to read an article I just posted at my website Chocolate Veggies: Water Wisdom! Also, do choose your beverages carefully. My article The Beverages You Drink Could Be Making You Fat goes into this potential problem. I’m happy with my Tanita BF680W bathroom scale so far. (Body Fat Monitor and Weight Scale Reviews) I can see how it will keep me motivated to track my weight loss/maintenance efforts. I did manage to put on a couple of pounds over the holidays along with just about everyone else. So this body weight scale will be just what I need to have a much better sense of whether or not I am making progress with fat loss. Body Fat Scales How about you and your weight loss or maintenance efforts? Let me know what additional information you might need to be successful! Till next time, watch those calories and eat healthy food! weight loss weight lossbody fat monitor bathroom scale body fat scale body fat body weight water weight water water needs

Read more about this story…


Low Calorie Diets and Hunger

 Low Calorie Diets and Hunger thumbnail

Thought I would share with you today a question I hear all too often about one of the difficulties of being on a low calorie diet. HUNGER! Although the example I give is in reference to a 1200 calorie diet, the suggestions I have are relevant for any low calorie diet whether it is a 1300, 1400, or 1500 calorie diet. QUESTION: I have been on a 1200 calorie diet. Although I have lost some weight, I’m struggling to continue because I’m so hungry all of the time! Do you have any suggestions? MY RESPONSE: First of all if you have succeeded in losing some weight the diet is working for you in one respect. Congratulations! However, it is not clear from your question how you determined the number of calories that might be appropriate for someone of your sex, age, height, weight, and activity level. I recommend taking a look at this first. By reducing your caloric intake to 1200 calories it is possible for just about anyone to lose weight initially, however, if you are not getting enough calories to meet basic needs you might find your body adjusting to the low caloric intake in ways you might not like. A caloric intake that is too low can slow down your metabolism making it harder to lose weight. Also, it is difficult to eat a balanced diet with so few calories. This in turn can make it difficult to stay on such a diet. Here are ten suggestions: 1. First assess whether or not you are getting enough calories to meet your needs. 1200 calories is the minimum intake recommended for women (for men the number is 1500-1600 calories) because it is difficult to achieve nutritional balance with less. In addition, most women need a minimum of 1200 calories to meet basic physiological energy needs such as keeping the heart beating, lungs breathing, and other organs functioning even when at rest. If you are physically active you need to take into account the energy cost of exercise. Be sure to include additional calories beyond 1200 to cover the calories burned in doing formal exercise such as walking, jogging, swimming, etc. If you do not eat enough to cover your energy needs for exercise you risk not only being hungry but also slowing down your metabolism. In addition, 1200 calories will likely not be enough calories for you if you weigh 160 lbs. or more. For more information on determining your caloric needs see: 1200 Calorie Diet: Getting Started! (Read this article about how to assess the lowest caloric intake that is safe for you.) 1200 Calorie Diet for my best tips and resources 1200 Calorie Diet Plan for balanced nutrition 2. Choose to spread out your meals and snacks to reduce the likelihood of feeling hungry. I recommend eating 3 small meals each day with a minimum of 2 snacks. This is possible if you keep your meals to about 300-350 calories and the snacks to about 100-150 calories. By eating something every 2 to 3 hours or so it will be easier to get from one meal to the next without feeling so hungry. 3. Recent research suggests that people experience a sense of fullness based on the volume of food eaten not just the calories. Low energy dense foods such as fruits and vegetables have a high water and fiber content. Image by ninahale via FlickrThis means you can eat more food with fewer calories than high calorie (energy dense) foods such as french fries, cake, pies, and candy. Broth-based soups included with meals will also help to fill you up for relatively few calories. To learn more about the benefits of fruits and vegetables for weight loss you might want to read my previous articles: Fruits and Vegetables Best Choice for 2009 Fruits and Vegetables Best for 2009: Part 2 A very helpful book that might give you more insight into the importance of eating a greater volume of food for weight loss success and how to do this is: The Volumetrics Weight Control Plan: Feel Full on Fewer Calories by Dr. Barbara J. Rolls and Robert A. Barnett 4. Reduce your intake of high calorie (energy dense) foods by replacing these foods with low energy dense foods. This is how you succeed in eating more food without consuming more calories. 5. Be sure to get enough protein. Protein gives you more of a sense of fullness than either carbohydrates or fat. Include high protein foods in your meals and snacks. It’s especially important to start the day out right with enough protein for breakfast. For some high protein balanced nutrition breakfast ideas with very few calories read: Best Breakfasts for Weight Loss Part 1 Best Healthy Breakfasts for Weight Loss Part 2 Healthy Low Calorie Breakfast Ideas To learn how much protein might be enough on a 1200 calorie diet read: 1200 Calorie Diet Plan: Protein, Carbohydrate, Fat, and Fiber Needs 6. Include plenty of fiber in your meals. Fruits and vegetables are a good source of fiber. Other good sources include whole grain breads and cereals and beans. 7. Choose to drink lots of water. This is especially important if you are eating high fiber foods. You can meet some of your water needs with low calorie beverages such as unsweetened tea or coffee. The body perceives beverages in a different manner than solid food so you want to avoid “drinking” your calories. Caloric beverages may satisfy your thirst but they may not adequately take care of your hunger. To learn more about how the body perceives beverage calories as opposed to solid food read: Weight Loss and Beverages 8. Eat your meals and snacks slowly to give your body time to register fullness. If you finish eating your food in less than 10 to 15 minutes you will be more likely to still feel hungry and want to eat more then you might need. 9. Low calorie healthy snacks can make dieting so much easier! If you are in need of low calorie snack ideas I have some suggestions for you: Low Calorie Dairy Snacks Healthy Low Calorie Fruit Healthy Low Calorie Beverages 28 Healthy Low Calorie Snack Foods to Go Low Calorie Healthy Carbs: 100 Calories or Less Low Calorie Meat, Poultry, Fish, and Seafood: 100 Calories or Less Low Calorie Vegetables: 100 Calories or Less 10. I would encourage you to keep a food diary. Keeping a food diary gives you a better sense of when you feel hungry. You’ll also have a better understanding of the nutritional balance of your diet and what you might do to feel better. Most successful dieters keep a food diary for at least a few days or more. To read more about the benefits of food diaries: Keeping a Food Diary I use and recommend My Food Diary. Hope this information helps! Good luck sticking with your diet. calories Health weight loss calories, Health, weight loss1200 calorie diet 1500 calorie diet hunger low calorie protein volumetrics meals weight loss

Read more about this story…


Fruits and Vegetables Best for 2009: Part 2

 Fruits and Vegetables Best for 2009: Part 2 thumbnail

In the first part of this article I talked about why fruits and vegetables might be just what you need to give you the winning edge in managing your weight. (Fruits and Vegetables Best Choice for 2009) Today I would like to share my thoughts on how you might make it easier to regularly include more fruits and vegetables in your diet. For many people the cost of fresh fruits and vegetables especially off-season might dampen your enthusiasm for my suggestion. Unfortunately, some of the least healthy food for us is also the least expensive. There are many reasons for this including certain government policies that made sense 40-50 years ago but not any longer. However, that’s a topic for another day. Hopefully we may see some changes in government policy and otherwise that might make fruits and vegetables more affordable in the near future. In the meantime, I have some suggestions that may help a little. When you plan your food budget do keep in mind the enormous health benefits of fruits and vegetables as well as the opportunity to more easily manage your weight. Cost of Fruits and Vegetables •Minimize your costs by buying fresh fruits and vegetables by season (whenever possible buy local and organic). Imported produce can sometimes be more expensive than what is grown in the United States. •When fresh is limited or not available, choose to buy less expensive canned fruits or vegetables. You may also find frozen to be cheaper than fresh. The nutritional value of frozen is as good and might even be better than fresh. Canned produce may have somewhat less in the way of certain nutrients but it is still a good choice. (Note: Choose canned or frozen options without added sugar, syrup, cream sauces, or other ingredients that add calories.) •Whenever possible, avoid buying pre-cut fruits and vegetables for enormous savings. The convenience may be nice but you pay dearly for that. The cost of fruits and vegetables may or may not be an issue for you but what about meal and snack ideas? And what kind of simple changes might you make in your routine to make it more likely that fruits and vegetables are a part of your diet more often? Tips for Simplifying •Pick one day at the beginning of your week to wash and cut fruits and vegetables. Put each in a separate container, if necessary. (Add a little lemon juice to cut apples and pears to keep them from browning. Or just leave these whole to eat fresh as is.) Now you have a supply of fruits and vegetables ready for snacks or to include in a meal later in the week. This will not only save you precious minutes when its time to cook but will also make it more likely you will grab one of these containers for a ready-to-eat, healthy, and low calorie snack. •Add leafy greens (such as spinach, red leaf lettuce, romaine), tomatoes, cucumbers, celery, green peppers, and more to sandwiches and lighten up on the meat and cheese. •Don’t forget fruit. Thinly sliced apples can make a great addition to a turkey or chicken sandwich for extra flavor and nutrition. Sliced bananas or, better yet, low calorie berries go well with peanut or other nut butters instead of jelly or jam. •Add chopped veggies to broth based soups (whether homemade or canned), stir-fried dishes, pasta, omelets, and pizza toppings. Eat more veggies and there is less room for higher calorie pasta, rice, or bread. •Strive for having half your plate at mealtime filled with fruits and vegetables. Do eat off of smaller plates for smaller portions and fewer calories. •Potatoes eaten with the skin can be a healthy choice; however, do limit how much you eat. They have a high starch (carbohydrates) content and as such are more similar to bread or cereals with respect to calorie count. Recipe Ideas If you need a bit of inspiration when it comes to additional ideas on ways to prepare fruit or vegetables, what you may need are photos and recipes that make your mouth water. Here’s just a few of the places I go for inspiration both offline and on. The next time you are at a shop with a magazine rack, flip through a few issues of some of the better cooking magazines. I especially like the magazines geared for vegetarians. You don’t need to be a vegetarian to get inspired and enjoy the recipes you’ll find! The latest issue of Vegetarian times (January 2009) caught my eye with the lead story of “Lose Weight, Gain Energy: 35 satisfying recipes under 300 calories”. After only a minute or two looking at the enticing photos and recipes and I was hooked. I don’t buy magazines very often but this one came home with me! No time for magazines? No problem. There are lots of great online sites for inspiration: Check out Flickr photos (online) for pictures of vegetarian recipes from around the world. Not all of the photos will appeal to you (or feature fruits and vegetables) but the ones that do are sure to inspire you to be more creative with your meals and snacks. Flickr Vegetarian Group Have you had a chance to read my review article of some of the best online sites for low calorie and healthy recipes? Healthy Low Calorie Recipes: 8 Super Sites Veggie Meal Plans (A blog site with lots of good recipes and sometimes very appealing food photos.) Fruits and Vegetables Matter One of my favorite all around recipe sites is RecipeZaar. What I especially like is the ability to drill down and find specific kinds of recipes. I did a basic search for low calorie fruit recipes and came up with over 6,000 recipes. I took a look at the calorie counts for some of the recipes and many were on the high side. So I then chose to “filter by nutrition” and did a search for low calorie fruit recipes with less than 100 calories per serving. This narrowed the results down to 198. At that point I could have chosen to filter by course (breakfast, snack, main dish, etc.), ingredient, preparation (time to make, simple, etc.) or occasion (seasonal, holiday, etc.). Very nice! (Note: If the link for the filter for low calorie fruit recipes with 100 calories or less per serving doesn’t work, just do your own search at www.recipezaar.com following my tip.) Low Calorie Fruit Recipes A search at RecipeZaar for low calorie vegetable recipes with 100 calories or less per serving turned up 48 recipes: Low Calorie Vegetable Recipes For more about nutrition and the value of fruits and vegetables for weight loss you might want to read: Fruits and Vegetables: Nutrition Source, Harvard School of Public Health Last but not least, I wanted to share with you a list I came across at Health.com (Health magazine) for the 10 best supermarket chains. These are the stores selected by six prominent health experts as being the best of the largest chain stores for delivering the freshest and healthiest food possible. These stores may not be available where you live. That doesn’t mean you are out of luck. There are a number of smaller chain stores and other grocery stores with an outstanding selection of healthy choices that did not make this list because of size. In addition, some of the stores listed may not be the best for you based on cost. And just because a chain store may have received high marks in general doesn’t mean a particular branch store where you live is as good. It may not have the kind of management necessary to assure the same high quality guidelines as the same shop in another city. 1. Whole Foods 2. Safeway 3. Harris Teeter 4. Trader Joe’s 5. Hannaford 6. Albertson’s 7. Food Lion 8. Publix Super Markets 9. Pathmark 10. Super Target If you have some time, I would encourage you to read the original article to see what some of these shops offer and what kinds of things matter when it comes to making healthy choices: America’s Healthiest Grocery Stores Do start out the New Year with a plan. Eat more fruits and veggies. Good luck with this and best wishes for achieving and maintaining a healthy weight! Health Maintenance weight loss Health, Maintenance, weight losshealth weight loss fruit vegetables grocery store diet low calorie

Read more about this story…