Diet and Nutrition

Don’t Do The Vending Machine Walk of Shame – We’ve Got Your Best Choices

Last week I told you about some of the wacky vending machine items that clever entrepreneurs are offering up. And while some of them had potential, like the fresh salad machines in Chicago, others were completely impractical, like the caviar kiosk in Los Angeles.

For those of us who just need a little afternoon pick-me-up, the typical vending machine offers a convenient choice of snacks to grab and go, but which item is the best choice?

healthy vending machine snacks

When hunger pangs hit and you slide your dollar into the machine, remember to choose a snack that has a healthy balance of protein and fiber. This will keep your blood sugar from spiking, combat the dreaded foggy brain, and keep you feeling satiated for a longer period of time. When it’s time to push the button, keep these healthier options in mind.

Salty Snacks

Planters Sunflower Kernels – 160 calories, 4g fiber

Triscuit Original Snack Crackers – 240 calories, 6g fiber

(more…)

5 Ways to Send Your Metabolism into Overdrive

Real fitness and weight loss results come from hard work. There are no short cuts when it comes to lasting results. They come from consistently hitting the gym and eating clean.

But what if I told you there are some simple things you can do to make sure you get the most out of your efforts?

Maximizing your healthy habits and boosting your metabolism naturally is easier to do than you think. It comes from making sure your metabolism (the sum total of the chemical reactions taking place in your body every day) is functioning optimally. These five tips will help keep your metabolism humming along and help maximize your hard work.

water

Drink a minimum of 64 oz. water daily. Being dehydrated doesn’t just impact athletic performance; it impairs the body’s ability to do many critical functions. Water works as a mineral source, temperature regulator, transporter, lubricant and a catalyst. Since almost every reaction in the body, including fat burning, needs water to happen your metabolism will slow down without proper hydration. (more…)

The Book “I Quit Sugar” Makes Giving Up Your Habit Feel as Easy as it Sounds

You know the phrase, “Don’t judge a book by its cover”? Well, I definitely judged “I Quit Sugar: Your Complete 8-Week Detox Program and Cookbook” but its cover, or at least its title. Give up sugar? For 8 weeks? Eek! That sounds like a lot of work and not a lot of good (or at least tasty) eating. But even the World Health Organization has joined the sugar reduction trend so when Crown Publishing sent me a copy I tried to keep an open mind.

IQuitSugar-880x1024

The book, written by Australian television personality Sarah Wilson, is a guide to slowly giving up sugar, welcoming in fat, and finding a place of balance in your body. Over 8 weeks you start to cut back on sugar then quit it all together, spend a couple of weeks without any sweetness to help reset your tastebuds and your cravings, then slowly add in a little natural sweetness as you’d like. The idea is that a little natural sugar (such as those found in fruits and brown rice syrup) goes a long ways, so long as you break your body’s processed sugar habit.

I read through the book and it sounded plausible, if not actually appealing. But when I got to the recipe section—108 healthy, inspiring meals, snacks, and desserts—I was convinced that “I Quit Sugar” deserved a place on my bookshelf. The recipes are absolutely divine. So far I’ve made two soups—a warm one with sweet potato, lentils, onion, and a blend of spices and a cool one with avocado, cucumbers, scallions, and cilantro. And I have the ingredients for a few more: fluffy squash and chia muffins, cashews chia pudding, and coconut curry meatballs, to name a few. These aren’t necessarily items I would expect to have sugar in them, but it is a good reminder that by focusing on eating good stuff I might naturally start to eat less sugar, which is a concept that’s a lot easier to digest then simply going cold-turkey on sweets. (more…)

Season with Cilantro for an Extra Dose of Good Health

 

cilantro

By Janis Jibrin, M.S., R.D., Best Life lead nutritionist

“Do you like cilantro?” was the subject line of an email I recently sent out to a few people coming to my home for dinner. A cilantro-hating ex-boyfriend taught me that when you dislike the herb, it’s with a passion. (To find out why, check out the “I hate cilantro” Facebook page with more than 13,000 likes, and the blog of the same name.)

If you fall into that camp, then you can stop reading now (or, continue, just to see what you’re missing). No matter how you feel about its taste, there’s no denying that nutritionally, it’s a bona fide super food. Here’s why:

  • It’s very rich in carotenoids. This group of antioxidant phytonutrients is important for the skin and eyes, as well as overall health. When tested along with other common herbs (basil, dill, mint, parsley, rosemary), cilantro was the richest in beta-carotene, lutein and zeaxanthin.
  • It may fight cancer. In test tube research at University of Malaya, ground up stems, leaves, and roots help kill breast cancer cells, a benefit that can be chalked up to cilantro’s plentiful carotenoids and other antioxidants. (more…)

Workouts and Wine: The Newest Trend in Napa

wine bikes

You might assume that a trip to wine country means that you have to kiss your weight loss and wellness goals goodbye. But that’s not the case. In addition to breathtaking views, tours of the vineyards, and all the vino a girl can handle, hotels and resorts in wine havens like Sonoma, Napa, and Santa Barbara are adding health and fitness components to the already perfect weekend package. (Talk about making a good thing even better!) Think green smoothies by the pool, bike rides through the vineyards, grape-themed spa treatments, and Pilates classes….all with a glass of wine in hand, of course.

So where should you go? Here are three places we learned about in a recent article on The Huffington Post:

wine cooking

Wine, Women, and Wellness

The Westin Verasa in Napa to learn about the growing demand for fitness and wellness activities for their guests. They now host a “Wine, Women and Wellness” event during Women’s History Month in March, celebrating women’s health and female winemakers. Seminars included demonstrations from raw food chefs, yoga instructors, and makeup artists who create products from the antioxidant-rich byproduct of wine: grape seeds. They even staff a Running Concierge. That is correct: it is someone’s job to guide you through the many paths and trails for a walk or run through wine country. They can ever lend you running shoes! Talk about eliminating excuses.

(more…)

5 Reasons to Add Ginseng to Your Diet, from Cold Prevention to Stress Reduction

ginseng

Ginseng root is an herb that has been used for thousands of years to promote healing and vitality throughout the body. American Ginseng has been studied for the past number of years to examine it’s benefits as a stress reducer, immunity booster, digestive and anti-aging aid… just to name a few! The National Institutes of Health has even declared American Ginseng an endangered species because so many people try to harvest it for its many valued uses.

So why should you find more ways to sneak some more of this super beneficial herb? Here are 5 BIG reasons:

1. Ginseng Prevents Colds and Flu
Consider swapping or supplementing your over-the-counter cold remedy with a dose of ginseng. Increasing evidence is validating the effectiveness of a ginseng extract daily around flu season can help prevent cold or flu symptoms. Sniffles already settle in? Fear not: it is also likely that ginseng helps minimize symptoms and shorten the duration of your cold because of the high levels of polysaccharides, a complex carbohydrate known to boost immune response, according to this recent study.

2. Ginseng Decreases Stress
Looking for some support for your hectic, busy life? The ancient Chinese began using ginseng to nourish the “Yin” or the part of us that tends to get overstimulated. To this day, ginseng helps promote balance, increases energy, and replenishes adrenal function. Research has found that the substances released in ginseng directly affect the adrenal glands, where stress hormones are produced. Prolonged stress causes adrenal fatigue, causing unattractive symptoms like chronic low energy, weight gain, anxiety, depression, and decreased immunity. Let ginseng help you prevent those!

(more…)

The More the Berrier with Summery Blueberry Muffin Tops

The best part of the pizza? That very first bite of the pointy triangle end.

The best part of a cinnamon roll? The ooey-gooiest center.

The best part of the muffin? The top. Duh!

blueberry muffin tops

My completely made up statistic that 99.5 percent of people would rather eat the top of the muffin exclusively, rather than what a friend of mine calls “the stump,” is the reason an entire pan has been created to let you accomplish such baked good sorcery. There’s no waste; just bake the part people actually want to eat!

I know it’s warming up outside and the last thing you want to think about doing is firing up the oven. But berries are in season! So, you kind of have to. Rules and what not.

blueberry muffin tops pan

Blueberries are one of those can’t-fail foods, at least from a mom perspective. I don’t care what my four-year-old’s mood is, what she is or isn’t liking that week, or where we are — blueberries always get a yes. They are one of the original super foods, so it’s a no brainer to add them to pancakes, salads, smoothies, or just devour a fist-full every chance you get. One of the few, rare “blue” foods that occur in nature, those juicy little beads of sweetness can stand on their own with a healthy dose of fiber, a bit of protein, potassium, vitamin c, anthocyanins, antioxidants, and a host of other good-for-you goodness.

blueberry muffins

So when I tell you this recipe calls for blueberries, do not be shy. Dump ’em in! The more the berrier, right?

You’ll notice we don’t add any sugar to this recipe. A generous, drizzly pour of honey with some natural applesauce really take on the heavy responsibility of sweetening these muffins. It’s not a two-man job though, the lemon juice, vanilla yogurt, and of course the blueberries, all carry their own weight in that department, too.

honey and applesauce

However, just before baking, I do sprinkle the tops with just a pinch of raw turbinado sugar. This gives the muffin that glazy top that you’d ordinarily create with a streusel topping, but without gobs of butter and white sugar.

sugar topping muffins

I use half-and half all-purpose and whole wheat flours. This gives me the bulk of fiber in a better flour with the texture we’ve all become accustomed to with white flours. To make up the difference, I add just a bit of uncooked oats for more fiber and a denser bite.

baking muffin tops

After it’s all whisked and folded together, scoop that batter into a pre-formed muffin top pan. Roughly 20 minutes later, you’ll have a pile of muffin tops that are just jam-packed with blueberries! You’ll want to save them all for yourself, but they’re so darn cute that sharing will seem like a reasonable option, too.

Blueberry Muffin Tops
makes 6

INGREDIENTSmuffin tops recipe

3/4 cup all-purpose flour
3/4 cup whole wheat flour
1/2 cup old fashioned oats
1 tsp baking soda
2 tsp baking powder
3 Tbsp honey
1 egg
1/4 cup natural applesauce
2 Tbsp lemon juice
zest of 1 lemon
1 tsp vanilla extract
6 oz. vanilla Greek yogurt
1 cup fresh blueberries
1 Tbsp. raw turbinado sugar, optional

INSTRUCTIONS

1. Preheat oven to 350 degrees F.

2. Mix dry ingredients in one bowl.

3. In a second bowl, beat the egg with the other wet ingredients.

4. Fold the wet ingredients in to the dry, then gently add the blueberries.

5. Lightly mist the pan with cooking spray, then add the batter. If you choose, sprinkle the tops with raw turbinado sugar.

6. Bake about 15 to 20 minutes, or until a toothpick inserted comes out clean.

ALSO TRY THIS!

Turkey Burger Sliders with Blueberry Balsamic Reduction

S’More Cupcakes with Chocolate Cream Cheese Frosting

Carrot Cake Muffins Recipe is In Season!

 

Recipe by Brandi Koskie; photos by Kacy Meinecke

 

Work it Off: 3 Ways to Burn off a 250-Calorie Corn Dog

corn dog 

I know what you’re thinking: Corn Dog? Who over the age of 12 eats those? But just imagine what a “gourmet corn dog” would taste like. Because that’s what they sell at various restaurants here in Portland: All-beef franks wrapped in some sort of locally-sourced corn batter and served with at least one type of fancy mustard. They’re delicious and are meant to be eaten with a fork and knife, because apparently these are upscale corn dogs.

Trust me: This fancy corn dog craze is going to hit restaurants near you soon, so it’s important to be prepared for the high caloric cost of this deep-fried meal-on-a-stick. CalorieCount.com estimates suggest a corn dog is around 250 calories, and while that number seems low to, I will stick with it for the sake of consistency (and to save myself even more guilt).

So what are a few of the ways I could have burned off this 250-calorie corn dog, which was my lunch one hot afternoon last week?

 

croquet

I could have played an afternoon game of croquet for 82 minutes.

 

paddleboard

I could have spent 70 minutes on a stand up paddle board.

 

bootcamp

I could have done 26 minutes of an outdoor boot camp class.

I wound up doing the boot camp class. Tis the season!


Also Read: 

A Summer Food Bucket List: 5 Recipes from Calorie Count

How to Cook with Watermelon

Work it Off: 3 Ways to Zap a 169 Calorie Gelato Bar

Jesus Segura Lost 156 Pounds – “A Good Support System is Everything.”

Weighing 386 pounds, Jesus Segura wasn’t happy with his weight, but he had been heavy all of his life. After high school he remembers gaining even more weight when he stopped playing sports, but continued to eat like an athlete. Thanks to a friend and a painfully honest conversation, Jesus realized that he had to make a significant lifestyle change before he left his wife and children all alone.

Now, 156 pounds thinner, Jesus is using his new-found energy level to inspire others and tackle one of his deepest fears, public speaking.

Jesus Segura collage

 I would skip meals, specifically breakfast. Then I would overeat at lunch and dinner.

We hear this from people all the time, and it breaks our heart. Skipping meals is never a good idea. Bodies need to be fueled by a steady stream of healthy calories and nutrients all day long. In addition, Jesus became depressed, which led to drinking, and even more overeating.

The thought of leaving my kids fatherless at a young age made me think long and hard about my lifestyle.

On their way to a concert, Jesus’ best friend and former roommate expressed concern over Jesus’ significant weight gain telling him that he was destined for a heart attack. Though it stung, Jesus knew his friend was simply trying to help, and his words struck a nerve. Jesus started a walking regimen the next day.

(more…)

7 Wacky Vending Machines: Beyond Soda, Chips and Zingers

American consumers are a busy, impatient lot. We want our food fast and our wifi faster. We don’t like waiting in lines (unless it’s for the latest Apple product), which makes order-ahead and cut-the-line at Chipotle such a popular concept. Vending machines definitely help our scarf-on-the-go mentality, and now, a few industrious entrepreneurs are offering up choices that go way beyond the typical soda and candy bar fare.

CUPCAKE ATM

Sprinkles Cupcakes resize

Be still my heart. In New York, the sweet folks at Sprinkles have developed a 24 hour ATM machine. For $4.25 you can snag a fresh-baked cupcake wrapped in a cozy little box. The gourmet treats are re-stocked several times a day and come in a variety of flavors including red velvet and lemon meringue.

BURRITO BOX

Burrito box resize

Dude! Forget about mushy gas station burritos that are hot on one end and frozen on the other. The first burrito kiosk has arrived and it promises, “happiness – and a side – in 60 seconds.” Customers make their selection from a touch screen, and are even given the option to add a side of Wholly Guacamole or Daisy sour cream for an additional price. (more…)

Soylent: The Anti-Food of the Future. Or Is It?

How would you feel about giving up food? Not for a fast, not for a cleanse, but giving up food completely and instead consuming pure nutrients in a daily “smoothie.”

eating together

That’s the idea Rob Rhinehart and his team stumbled upon when they were working on a technology startup at the end of 2024. Funds had run low, and they realized food costs were draining what little funds they had left.

He added he tried cheap food options, but they weren’t what he needed. So he decided to approach food like he would any other engineering problem.

“You need amino acids and lipids, not milk itself,” he said in an interview with the New Yorker. “You need carbohydrates, not bread. Fruits and vegetables provide essential vitamins and minerals, but they’re mostly water.”

“It just seemed like a system that’s too complex and too expensive and too fragile.”

(more…)