Wednesday, May 23, 2012

Your next party: Healthy and pretty

Your parties and get together can support your health and weight maintenance efforts! Check out these awesome healthy and pretty ideas for your next party!

vegetable sticks in shot glasses with low-fat dip inside

Stick chocolate chips in raspberries for a quick and yummy dessert or snack

Scoop out balls of different melons and serve in citrus cups

Frozen fruit on skewers for champagne or just to snack, grapes are not the only fruit that are tasty frozen!

Vegetarian spring rolls

Single serve pop corn 

Watermelon wedges served over ice 

Cocktail Nuts in a Single Serving

Greek yogurt parfait in mason jars, click for recipe

Champagne splits in individual ice bowls!
Does anyone know source?

For more ideas visit my pinterest board:

Check out my previous posts including photos and great recipes for your next party here!


Send me photos of how you made your gatherings healthy!
Don't forget to check back for more health and wellness news and tips! 

Tuesday, May 22, 2012

Health and nutrition topics that you want to read about

Last week I saw a webinar named "Consumer food trends: Do consumers practice what nutritionist preach?"
In this presentation, Barbara David PhD RD, presented opportunities for education topics that consumers in her survey of over 2,000 grocery shoppers from the age of 18-75 were interested about. In the following week I will write posts about the topics she found as most helpful for people.

Her Findings:

  1. Only 37% of overweight people thought that they were actually over weight. 
    1. What this tells me is that people are not even aware that they have a problem 
    2. With 2/3 of the population being overweight it is important individuals know, and then they can take action to getting to a healthy weight 
    3. I will write a post on how people can assess their weight and weather or not they are overweight and could benefit from weight loss. 
  2. In terms of whole grains, 55% of people surveyed thought they got enough whole grains. Only 15% actually do. 
    1. I will write a post on how to get enough whole-grains into your diet and easy way to sneak whole grains into your meals.
  3. People surveyed needed information of portion control
    1. People surveyed knew how important portion control is, but they did not practice it 
    2. I will write a post about tricks for portion control 
  4. 63% of people surveyed read food labels 
    1. I will write a post on food labels and important points to look for 
  5. 37% of people surveyed were interested in eating meat-less meals 
    1. I will write a post discussing protein rich alternatives to meat and how to make meals of them 
Check back this week to read about these and other health and weight loss topics! 
If you have a health or nutrition question ask me!


Come back for more health and wellness news! 

Healthy Foods: Lunch Today

Today at lunch I had two small baked sweet potatoes, its so delicious and good for you! 
I took 2 plain sweet potatoes, and to make it taste better i sprinkled a small amount of shredded 2% milk cheddar cheese and a small amount of 0 g trans fat vegetable spread! 

Send me photos of your healthy meals and I will post it on my blog!
Make sure to include your healthy recipe if you used one!

Vegan Smoothie!

I love rice milk, so I want to try this vegan smoothie recipe! I might trade frozen strawberries for kiwi! 
via instagram - @ maghettastrghetta 


Any health question or weight loss issue you want to read about?
Just ask me!

Monday, May 14, 2012

Healthy Foods: Flax Seeds

Flax seeds are awesome, because they are high in omega-3 fatty acids which is so important for us (read my previous post about omega 3s here) and also high in fiber. 2 tablespoons give you 4 grams of fiber, 3 grams of protein and 2400 mg of omega 3 fatty acids. That's over 2 grams of omega 3 fatty acids, which is a huge amount. Omega 3s help lower inflammation in the body which helps prevent so many diseases such as cancer and heart disease.

You have to consume flax seed ground as a meal because our body cant break up the shell very well and reach the nutrients inside of the seed. You can buy the flax seed already ground in a meal. Due to the high content of omega-3 fatty acids it is best kept in the refrigerators where the fat can't get rancid.

Try to consume 2 tablespoons per day.

The People at Bob's Red Mill sent me a sample of their flaxseed and i like it. But you can use any brand of flax seed meal that you find. 
How to incorporate flax-seed meal into your diet

  • Mix it in yogurt 
  • Mix it in cottage cheese
  • Add to pancake or muffin batter 
  • Sprinkle on top of salads
  • Add to your soup 
  • Mix it with granola and eat it with yogurt 
  • Add to smoothies 
  • Look up recipes using flax-seed meal 
  • Mix with apple sauce 
  • Add to cereal and milk 
  • Add flax to your protein shake 
  • Sprinkle on top of a peanut butter sandwich 
  • Add in juices such as orange juice at breakfast 
Do you have any ideas on how to incorporate flax-seed meal into your diet? share it in the comment section! 

Recipes from Bob's Redmill using flax seed meal 

  • QUINOA OAT DATE PORRIDGE - Get recipe here 

  • Bran Flakes Muffin - Ger recipe here

  • Breakfast Museli Bars - Get recipe here


Do you have a nutrition question or a health or weight loss topic you want to ready about?
Shoot me an email at 
Check back for more health and wellness news and tips here at this health blog! 


The people from Beanitos sent me samples of their delicious bean chips. Today I had it as a snack during work. They sent me 4 flavors and my favorites were Black Bean Chips, and Pinto and Flax chips.
What's good about these chips is that they are gluten-free, made out of beans and are therefore high in protein and fiber (6 grams of each.) They do not irritate your stomach like eating beans does.

However, they are fried, so they are high in calories. If you are on weight loss diet this might not be a good option for you. But replacing these with your regular chips do offer a superior snack that is still delicious, you can't even tell they are made of beans.

They are available in whole-foods and other health stores. 

I cant wait to dip them in a dip of 2% milk-fat cottage cheese and diced tomatoes, yum! 
I got a porion bag, but if you buy the big bag make sure to portion our servings in sanwich bags so you don't over eat! They are addicting! 


Thursday, May 10, 2012

Keep fruits and vegetables within reach for healthier eating!

Not to my surprise, another study from the Journal of Environment and Behavior confirms that having fruits and vegetables close and within reach to you results in eating more of those healthy foods.
I posted a while back another post regarding these little ways to alter your environment to help you eat better and you can read that post here.
The study included 96 college students. Pre cut apples and baby carrots were placed in either opaque bowls or clear bowls and placed next to the subjects or 6.5 feet away from the subjects. The subjects were left alone with the fruits and vegetables. The study results showed that more veggies are fruit were eaten when they were placed close to the subjects.

How can you use this information to help you eat healthier:

  • Knowing that food that is close to you gets eaten more, try putting away unhealthy snacks such as chips and cookies inside a cabinet where you cannot see them. 
  • Leave washed fruit such as apples, peaches, and bananas on the counter or somewhere where they are easily visible. 
  • Precut watermelon and melon and have them in a clear container in the middle of the refrigerator where it is easily visible to you. 
  • Have baby carrots or cherry tomatoes in a glass bowl in the fridge ready to be snacked on when hungry. 
  • Never leave chips, cookies, or cakes out on the counter, or table. 

Hope this helps you eat healthier!


Check back for more health and weight loss tips and news this week! If you have a specific nutrition topic or health question you want to read about e mail me at

Image: Rawich /
Image: Ambro /

source: Medline plus 

Tuesday, May 1, 2012

Healthy Meals: My dinner today

Bean soup and whole-grain bread. So delicious and super healthy because it is low in calories, high in protein, and high in fiber!