When you’re at the grocery store, there’s isle upon isle of packaged foods. We know to avoid many of them, but there are some that aren’t so bad for you after all.  These foods can be incorporated into your day for a balanced, well-rounded diet. Women’s Health sent out a nutritionist and weight-loss expert shopping to find the packaged foods that are actually on the healthy side. Here’s some of what she came up with (find the whole list here):

Breads, Pasta and Rice

• Thomas’ 100% Whole Wheat Mini Bagels
• Kashi Heart to Heart breakfast cereal
• Barbara’s Bakery Cinnamon Puffins for snacking
• Quaker Nutrition for Women oatmeal
• Bare Naked All Naturals Granola
• Prepperidge Farm 100% Whole Beat Natural Whole Grain Bread
• Barilla Plus Pasta

Dairy, Soy and Eggs

• Stonyfield Farm Fat Free Peach Yogurt
• Kraft 2% Milk White American Singles
• Sargento Light String Cheese Snacks
• Kraft Light n’ Lively Lowfat Cottage Cheese with Calcium

Meat and Fish

• Oscar Meyer Oven Roasted Turkey Breast Natural
• Healthy Choice Thin Sliced Honey Ham
• Bumble Bee Chunk Light Tuna in Water
• Oscar Mayer Louis Rich Turkey Bacon

Freezer Foods

• Lean Cuisine Spa Cuisine Chicken in Peanut Sauce
• Birds Eye Steamfresh Fresh Frozen Vegetables
• Boca All American Classic Meatless Burgers
• Gardenburger Portabella Frozen Veggie Burger

Soups

• Amy’s Organic Lentil Vegetables Soup Light in Sodium
• Healthy Choice Old Fashioned Chicken Noodle Soup
• Imagine Organic Creamy Broccoli Soup in a box

Snacks

• PriaGrain Eswsentials Energy Bar
• Fiber One Oats & Chocolate Chewy Bars
• Nature Valley Roasted Almond Granola Bars

Desserts

• Skinny Cow Ice Cream Cones
• Weight Watchers Smart Ones Chocolate Chip Cookie Dough Sundaes
• Edy’s/Dreyers Loaded Frozen Dairy Desserts
• FrozFruit SuperFruit Pomegranate Cherry

Drinks

• Tropicana Light n’ Healthy Orange Juice
• Minute Maid Light Raspberry Passion

Dressings and Condiments

• Peanut Butter & Co. Crunch Time All Natural Peanut Butter
• Philadelphis Light Strawberry Cream Cheese
• Smucker’s Low Sugar Red Raspberry Preserves
• Salpica Rustic Tomato Salsa
• Heinz Organic Tomato Ketchup

I don’t know about you, but I’ve always been one that has to make a grocery list before I get to the store so that I know what I’m buying.  This also prevents me from forgetting something important that I need, and then making another trip to the store to get it later on.  The only exception to my list-making habit is when there’s just one or two things that I need. After reading an article over at Shape, I’m thinking I should make a list even when there’s just a few things that I need, and so should you.

So why is making a grocery list, no matter how big or how small important? Well, it helps you stick to what you actually need and helps you avoid buying things that you don’t, namely the unhealthy foods like cakes, cookies, and chips. This means even when you have just three things you need, still make a list and stick to it.  It’s easy to get into the store and pickup anything that you see even if you don’t need it.  According to a study from New York University, “The brainpower you use trying to remember what to buy takes away from the mental strength needed to resist temptation.”

Looks like I’ll be making yet more shopping lists…

It’s the time of year when many of us will be spending more time socializing with family, friends, and co-workers. Those who are throwing the party or invited you over are going to feel obligated to offer you food, and it’ll likely be foods that you’re trying to avoid. Food Pushers are going to be around every corner, so you need to know what to do in advance so that you can enjoy yourself, but keep your lifestyle and diet on track.

• You’re invited to happy hour … Your friends and co-workers are going to want you to enjoy a cocktail with them, but it’s not hard to get out of this one. If you must drink, choose a low calorie beer or wine spritzer. Then just babysit the drink all night long!
• Your spouse, partner, boyfriend or girlfriend … If they’re not watching their calories, they’ll probably want to indulge with your company. One way to solve this is to get them involved in eating healthy too, but allow one day where you two can indulge together.
• Boss bought lunch at the office… and it wouldn’t be polite to not show up. Eat a healthy snack in the middle of the morning so you aren’t so hungry, and then eat a few bites of what they’ve bought.
• The in-laws invite you over for a calorie filled, high-fat dinner… Offer to bring a dish to pass, and make it something you’ll feel comfortable eating. Then just take small portions of what they offer and eat a bite or two.
• You’re on a date… and your date takes you to a nice restaurant where he wants to impress you. Telling him you’re on a diet may not be such a great idea if you don’t know each other well, so either order something healthy for yourself, or make up an excuse like you ate a late lunch. Then he’ll be understanding when you just nibble on the five course meal he ordered for you.

Source: AOL Body

If you have just 30 minutes of spare time during your day, you can use it to better your health. Even if you have to skip your favorite TV show, it’ll be worth it!  A recent study published in the Archives of Internal Medicine found that incorporating 30 minutes of walking into your day can have unbelievable benefits.  They found it was enough to prevent weight gain (and who doesn’t want to prevent weight gain?) and can help encourage moderate weight loss. I can vouch for this too!

Back in the Fall of 2006, I was finishing my last semester of college student teaching in a 2nd grade classroom. It was definitely one of the most challenging times of my life and a time where I had hardly enough energy to come home and cook dinner, let alone go back out to go to the gym.  My husband and I had already gotten into the habit of taking a daily walk previous to my student teaching, and so we continued to take our walks while I was teaching. Not only did walking help calm my mind and give us a chance to talk about what went on during the day, but my husband was able to maintain his weight and I was able to drop a few pounds over 5 months.

If you really don’t have 30 minutes to give up, don’t worry, a brisk 10 minute walk can be quite effective as well. Helene Glassberg, MD says, “Just the act of going from sedentary to moderately active gives you the greatest reduction in your risks.” Take baby steps! Start incorporating just 10 minutes of activity, and when you have more time, up that time to 20 or 30 minutes. At the same time, remember to take baby steps at the dinner table to eliminate fats or unhealthy foods that your body could do without.

Source: WebMD

Given that November is diabetes awareness month, I thought we’d take a look at the huge roll that weight plays. Here’s the thing about diabetes — it’s actually one of the few diseases that can be controlled and even prevented if you eat right and keep your weight down. Because we all have control over what foods we choose to put into our bodies, we can all decide to be healthy and work on preventing diabetes. The bottom line is simply this- if you want to prevent diabetes or improve your health if you have diabetes, you need to lose weight which you can do by following some of these guidelines:

• Portion control, portion control, portion control - this is huge! No matter which restaurant you go to these days - they give you well over one portion, not to mention the foods are generally high in sodium, fat, and calories. Use smaller plates, or just put less food on your plate to begin with, and try staying away from restaurants and fast food! You deserve to be healthy and fast food isn’t going to get you there.
• Eat at least 3 meals every day - Yes, everyday! Eating one or two large meals each day doesn’t do your body any good. You need at least 3 meals each day, or you can take the route that I usually do and eat 5 small meals each day. DO NOT skip on breakfast– it’s important which means it should be healthy. Try a cereal like Kashi Go Lean Crunch which is high in fiber and other nutrients that your body needs.
• Eat slowly - you’ve heard this before. Your body takes about 20 minutes to signal the brain that you’re full.  If you eat slower and STOP when you feel full, you won’t overeat. There’s absolutely no need to “clear your plate.” When you’re full, stop.
• Share portions when eating out - this is something my husband and I do all the time. Anytime we’re out at a restaurant, we always share unless we’re really wanting something different. If that’s the case — we ALWAYS take at least half of our meals home.
• Don’t drink your calories - Soda pop is loaded with calories. Avoid it. Water is best, followed by milk.
• Pay close attention to cooking method - Stay away from fried foods! Fried foods are much higher in calories and fat. Try grilling, broiling, or baking instead.
• Limit high-calorie condiments - You’d be surprised at how many calories certain condiments have like butter, mayo, creamy sauces like tarter sauce, and salad dressings. These calories can really add up, so try alternatives like mustard instead of mayo.
• Fill up on veggies - Veggies are good for you, it’s as simple as that. They’re the one food group with the lowest amount of calories.

If you already have diabetes, it’s even more important that you follow the guidelines above. Diabetes is a very serious disease, and taking it lightly like regularly eating sweets, eating out, skipping meals, and eating foods high in fat can lead to more medical problems and even death.

Have a family member with diabetes? Let them know that it’s diabetes awareness month and that you care about their health and well-being!

Source: Yahoo Health

Eating healthy foods can really make a difference in your mood and how you feel. Today we’re going to talk about the different foods to eat that will boost your mood if you’re feeling anxious, nervous, depressed, sad, or lacking energy. With a few changes to your diet, you can easily improve your mood, so let’s take a look!

Protein for energy

Protein can give you a boost in energy thanks to the norepinephrine and dopamine found in protein. Great protein sources include:

• Beans
• Lean poultry
• Lean red meat
• Cheese

Carbs to ease anxiety

If you’re feeling really anxious, carbohydrates just may be what you need to calm yourself down thanks to the boost in serotonin production you have after eating carbs. Try a healthy cereal like “Go Lean Crunch” which is high in fiber and will give you the carbohydrates that you need.

Calm those nerves

If you’re really nervous about something, seek out foods that will stimulate the release of dopamine. Sources include:

• Bananas
• Leafy greens
• Milk

Get rid of depression

Omega-3 fatty acids can help you ease the symptoms of depression. Try to incorporate fish into your diet because it is a great source of these Omega-3 acids. Try foods like:

• Salmon
• Tuna
• Sardines

Turn that frown upside down

Bad moods not only make your day a little harder to get through, but they can also make it miserable for those around you. Studies have found that if your levels of selenium are low, you’ll be more irritable.  Here are a few sources of selenium to help you turn that frown upside down.

• Sunflower seeds
• Whole grain cereals
• Brazil nuts

Source

As I’ve mentioned before, sometimes it’s so hard to come up with different ways to cook chicken. I’m always keeping my eye out for a recipe that’s not only healthy, but delicious. Just today I found a great recipe that’s figure friendly and perfect for this beautiful Fall weather!

Healthy Ways to Cook Chicken - Chicken with Apples and Cider Sauce Recipe

All you’ll need:

1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
2 apples, peeled, cored and sliced
1/3 cup apple cider
2/3 cup low-sodium chicken broth
1/2 cup non-fat sour cream
1 tablespoon chopped parsley

All you’ll do:

1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour (optional).

2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.

3. Add the apples and apple cider, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the cider has reduced by half.

4. Add the chicken broth, chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.

5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Add the sour cream and stir until it is thoroughly combined. Spoon the sauce over the chicken, sprinkle with parsley and serve.

Nutritional info:

Serve this with a green salad, and it’s a perfect Fall meal!

Source: Foodfit.com

We’ve talked a little bit before about BMI and what it is. BMI stands for body mass index and it is used as one tool to help you evaluate your weight. Using your BMI alone isn’t enough (the image below helps explain why) to determine whether you’re overweight, underweight, obese, or just right, but it is a good thing to know.If you’ve ever wondered how to calculate your BMI, go no further! Today I thought I’d explain how to do it manually, but also point you to a site that does the calculation for you.

There are two important measurements involved to do the calculation, weight and height. Therefore you’ll need to know your weight in pounds, and your height in inches. Once you have those two numbers, follow the steps below.

Manually Calculate Your BMI

1. Multiply your weight in pounds by 703 (example: 136lb x 703 = 95,608)
2. Multiply your height in inches by your height in inches (example: 5′4″ = 64inches so I’ll multiply 64×64 which equals 4,096)
3. Divide the number in step one by the number in step two (example: 95,608/4096 = 23.3)

Now I know that my BMI is 23.3

So what does that number mean? Lets take a look at the BMI categories to determine this:

• Underweight = BMI of less than 18.5
• Normal weight = BMI of 18.5-24.9
• Overweight = BMI of 25-29.9
• Obesity = BMI of 30 or greater
• Morbidly Obese = BMI of 40 or greater

So for a person that’s 5′4″ and weighs 136 pounds, they fall under the “normal weight” category. Aside from BMI, you’ll also want to get a measure of your waist which also helps to determine your overall health. We talked about that here, so feel free to reference it to determine if your waist size combined with your BMI means that you’re at a healthy weight.

Calculate your BMI with an Online Calculator

If you’d like to use an online calculator to determine your BMI instead of manually doing the math, you can find a BMI calculator here.

You didn’t really think I was going to tell you about some great diet pill that will help you lose weight fast, did you? Of course not! Why? Because diet pills are a HUGE no-no. If there was some magical diet pill that dropped the pounds quickly, I don’t think anybody would have an excuse to be overweight or obese. So today’s advice is simply this, there is no magic pill that’s going to get your weight to where you want to be that is healthy and good for your body.

I remember a while back when I was watching The Oprah Show and Oprah Winfrey said something like - If there was a diet pill that could keep her thin, no matter how much it cost, she would have it. Obviously she doesn’t have any magic diet pill, so all of those ads and commercials are just giving you false hope that there’s an easy solution. Losing weight is a challenge, trust me, I know! But it feels SO good when people ask you how you did it and you can say “by eating right and exercising.”

To add to this pro-losing-weight-naturally chat we have going on here, another thing to keep in mind is this: A recent study by the University of Connecticut found that sixty-five percent of diet pill users think they’ll shed pounds — and don’t know that most of the drugs aren’t government regulated. Would you allow your child to take a drug that wasn’t regulated or approved by the government? Probably not, so why should things be any different for you?

Anytime you see a commercial for a diet pill that sounds appealing and seems so convincing, remember, there is no diet pill that is going to allow you reach your overall goal of maintaining a healthy life style. Always look at the big picture and what will be best for you in the long run.

Yesterday we talked about how broth soups are generally good for us while cream soups are usually a no-no. Today I thought I’d post a recipe for “The ultimate Chicken Noodle Soup” from the October 2007 issue of O - Oprah’s Magazine.  This soup is made from scratch meaning you make your own stock! I haven’t tried it yet, but it sounds delicious and much better than what you can get out of a can.  The instructions say that the stock recipe makes more than what the soup recipe actually calls for, but you can freeze the leftovers for up to three months. With cold weather right around the corner, this healthy soup loaded with vegetables will be perfect for an arctic Winter day!

Oprah’s Ultimate Chicken Noodle Soup - Serves 6 to 8

Stock:

• 1 whole chicken, halved and cleaned, plus 6 chicken wings
• 3 carrots, trimmed
• 1 onion, peeled
• 2 leeks, thoroughly rinsed
• 4 celery stalks
• 3 parsnips, trimmed
• 1 bay leaf
• 1/2 bunch parsley
• 1 whole lemon

Soup:

• 2 Tbsp. olive oil
• 1 large onion, chopped (about 2 cups)
• 3 carrots, peeled and cut crosswise into 1/4-inch coins
• 2 celery stalks, cut into 1/4-inch slices
• 2 Tbsp. chopped dill
• 1 pound egg noodles
• Kosher salt and freshly ground pepper, to taste

For the stock: In a large pot, combine all ingredients and add just enough water to cover. Bring to a boil; reduce heat to the barest simmer and cook 4 hours, occasionally skimming the scum off the surface. Strain stock into a large bowl and discard solids except for chicken halves; set those aside.

To make soup: In a large pot, heat olive oil over medium heat. Add onions, carrots and celery. Cook about 10 minutes. Add 6 cups stock. Cook 25 minutes, or until vegetables are very tender.

Meanwhile, pull chicken into shreds from reserved chicken halves; discard skin and bones. Add chicken to stock, along with dill and noodles and cook until noodles are al dente, 8 to 10 more minutes. Season to taste with salt and pepper (the stock is unsalted; it may need more than you think). Serve hot.