Every diet begins with watching what you eat. Counting calories is key whether you're maintaining a healthy weight or working to shed a few pounds. Fortunately, there's an easier way to go about the math than tracking down nutritional info and logging every bite: build a strong portfolio of delicious low-calorie meals and let it do the work for you. We'll get you started with this collection of 400-calorie dinner recipes that are short on calories but big on flavor. The only arithmetic you'll be responsible for is subtracting pounds.
My name is Larry Lewis, Health & Wellness Life Coach, Founder of Healthy Lifestyles Living, contributor to the Huffington Post, recently featured in the Sunday Mail Newspaper and somebody who went from being an owner of a chain of gyms and fitness fanatic, to a visually impaired overweight and incredibly sick person. Read about my illness to wellness story.
Quaker, the brand that’s practically synonymous with oats stateside, just released its own version of oat milk, too. It's called Oat Beverage and it will be hitting the refrigerated section of grocery stores nationwide in January. While oat milk is relatively low in calories, compared to other non-dairy beverages it has a high carbohydrate content so it's not suitable for those looking to cut carbs.
Italiano: Avere uno Stile di Vita Sano, Español: vivir un estilo de vida saludable, Deutsch: Einen gesunden Lebensstil pflegen, Português: Viver um Estilo de Vida Saudável, Русский: вести здоровый образ жизни, Français: adopter un mode de vie sain, العربية: عيش حياة صحية, Bahasa Indonesia: Menjalani Gaya Hidup Sehat, Nederlands: Een gezond leven leiden, 中文: 过健康的生活, Tiếng Việt: Sống một lối sống lành mạnh, ไทย: มีรูปแบบการดำเนินชีวิตที่ดีต่อสุขภาพ, 한국어: 건강한 생활습관 가지는 방법, 日本語: 健康的な生活を送る, हिन्दी: एक हैल्दी लाइफस्टाइल अपनाएं (Healthy Lifestyle Tips, Hindi Me)
Always read food labels – natural doesn’t always mean healthy. You would be surprised how many foods are high in fat, salt and sugar. Download a free app like FoodSwitch, which scans barcodes and gives the nutritional value of loads of foods. If you have kids, get them to help with the shopping. They can search for healthy alternatives using your phone.
Conditions such as heart disease, cancer, diabetes, joint disease, and mental illness are responsible for a vast number of deaths and disabilities. Currently, we rely almost exclusively on the provision of clinical care by highly trained health professionals as our major strategy to deal with these conditions. Many health problems can be prevented or at least their occurrence postponed by having a healthy lifestyle.
Triglycerides are found in body fat and from the fats you eat. Triglycerides levels in the blood reflect what you have eaten recently. HDL and LDL cholesterol levels show what you have been eating over a long period of time. If you eat a fatty meal your triglyceride levels will be elevated for a short period of time. If you continue to eat a diet high in fat your triglyceride levels will continue to rise. The liver transfers the triglycerides into body fat, or cholesterol, which raises LDL and lowers HDL levels in the blood.
“Clearly, the greatest cancer risks are concentrated in the heavy and moderate drinker categories. Nevertheless, some cancer risk persists even at low levels of consumption. A meta-analysis that focused solely on cancer risks associated with drinking one drink or fewer per day observed that this level of alcohol consumption was still associated with some elevated risk for squamous cell carcinoma of the esophagus, oropharyngeal cancer, and breast cancer, but no discernable associations were seen for cancers of the colorectum, larynx, and liver. On the basis of the lesser overall cancer risk at the lower end of the dose-response continuum, the World Cancer Research Fund/AICR made the following recommendation: ‘If alcoholic drinks are consumed, limit consumption to two drinks a day for men and one drink a day for women.'” You can check out the entire article here: http://ascopubs.org/doi/full/10.1200/JCO.2017.76.1155
At one of your meals today, double the amount of vegetables on your plate and skip the starch. A simple way to do it: Serve stir-fry over a bed of broccoli instead of rice. (Or turn the broccoli into rice!) The florets of the broccoli will soak up the sauce and juices from your dish just like the rice would have. Plus, you have the added cancer-fighting addition of indole 3-carbinol, a potent anti-cancer nutrient found in vegetables like broccoli and cabbage. (Also try making vegetable steaks instead of meat.)
“I think we’re finally moving away from [only] calories and numbers,” says Cynthia Sass, RD, MPH, who is in private practice in New York City and Los Angeles. “My clients want to know more about the functional benefits of foods, including how they impact digestive health, immunity, sleep, energy, and mental focus. More consumers are now connecting food choices with everyday quality-of-life outcomes, and labels that offer more information can help make that easier.”
“People recognize that whole grains are much more nutritious than refined grains, so they’re prioritizing these when shopping for packaged products,” says Cassetty. “One brand I love is Quinn Snacks. Since they’re made with whole grains, I feel good about giving them to my son and recommending them to clients looking for a healthier snack, in moderation. I also like their microwave popcorn because unlike other brands, the toppings are added after it’s popped.”
Low FODMAPFor sufferers of irritable bowel syndrome (IBS) a low FODMAP diet can significantly improve symptoms. Healthy Food Guide has a collection of FODMAP-friendly recipes so you can look after your IBS without struggling to find things you can eat. For more low FODMAP recipe ideas see our recipe filter for recipes that can easily be made into a low FODMAP options.