Boston Munch

I felt as if we needed a new health post. Since I purchased a new women’s health magazine, I’ll update you on things I’ve read.

 
Reducing your risk of diabetes: Eating Vitamin – C rich foods may down your risk. Upping your fruit and veggie intake will do the trick! Stock up on foods such as papayas, strawberries, oranges, cantaloup, red bell pepers and broccoli!

Hate taking the steps at your place of work, in apartment building, etc?? Well now you may just love doing it after you read this. In a study, 69 hospital employees took the stephs at work for 12 weeks. They learned that their lung capacity increased, body fat decreased, waist dircumference decreased and LDL decreased!! That’s good news for anyone.

Does only coffee get you up and going in the morning? Here are the 7 best coffees to drink. all coffees are certified fiar trade and organic, so their tasty and good for the planet!

1) Johnson Broters Cofee Roasters – Guatemala Maya Ixil Quiche

2) Terroir Coffee – Ethiopia Yirgacheffe Konga Cooperative

3) Allego Coffee Company – Mexican Zaragoza Select

4) Green Mountain Coffee – Fair Trade Organic Breakfast Blend

5) PT’s Coffee Roasting Co. – Sumatra Gayo Mountain

6) Green Mountain Coffee- fair Trade Organic French Roast

7) Coffee Klatch – Fair Trade Organic Espresso Blend

Reap the Benefits!

Heart To help the heart, you need fiber, potassium, omega-3 fatty acids, flavonoids, vitaminc C, monounsaturated fatty acids.

Add to your shopping list : Apples, Acovados, Dark cholocate, Flax seed, Nuts, Lentils, Slmon, Sardines, Tomatoes, Vegetable Oils and Whole Grains.

Muscles and Bones To help bones and mucles, you need foods high in calcium, vitamin D, magnesium, vitamin K, potassium and protein.

Add these to your shopping list – Bananas, Broccoli, Eggs, Leafy greens, Lean meats, Lentils, Nuts, Salmon, Sardines, Tofu, Yogurt, almond milk, sunlight!

Digestive and Urinary Systems Eat foods high in fiber, magnesium, vitman C, probiotics, proanthocy-anidins.

Buy the following – apples, Apricots, Beans, Cbbage, Cantaloupe, Citrus fruits, Cranberries or cranberry juice, Flax Seed, Green tea, sweet potatoes, whole grains yogurt

Immune System To help your immune system, you’ll need to buy foods high in vitamin C, vitamin E, carotenoids, zinc, plant based nutrients.

Buy – Beans, Beets, Blueberries, Broccoli/cabbage, Carroits, citrus fruits, flax seeds, garlic, lean meats, nuts, shellfish, spinach, strawberries, tomatoes, whole grains.

Central Nervous System Again, foods high in vitamin C are important, vitamin E, carotenoids, and of course omega-3 fatty acids.

Things to add to your shopping trolly – Avocados, blueberries, brussels sprouts, butternut squash, carrots, dark chocolate, eggs, flax seed, kale, nuts, peas, salmon, sardines, spinach, sweet potatoes.

ENJOY!

Trying to become a Skinny Bitch? A MUST READ is Skinny Bitch by Rory Freedman and Kim Barnouin. It all about telling the reader how nasty meat is, factory farms, and slaughter houses! You’ll want to go vegan (atleast for a week!). No, but it’s also very informative about the foods we consume, what foods we completely need and what we can do without. There’s a list of awesome organic and healthy companies. Go online and look it up! 

Other DVD’s, books and magazines worth checking out:
 

Jillian Michael’s work out dvds and books

Billy Blanks, Tae Bo work outs!

I’m making a list of ideas I think are good and health.

Lets start with breakfast. Breakfast is a must for everyone. Having a solid breakfast starts your metabolism which is your engine. It keeps your going through the day. For those that are trying to lose weight, you have to eat to lose.  Sounds weird, but it is true. Eat small meals, starting with a powerful breakfast. If you blow off breakfast, you’re more likely to consume more calories later in the day.

Breakfast

• 6 ounces of lowfat yogurt and granola bar
• larabar, odwalla smoothie
• oatmeal
• cheese stick and apple
• half a bagel, scoop out the bread, fill (not completely…) of pb or low fast cream cheese
• peanut butter and bananas on wheat

If you’re like me, and have trouble having a big breakfast in the morning, I usually do the smoothie thing.

Salads

• spinach, artichoke, goal cheese, dried cranberries
• romane, tomato, black beans, avocado
• arugula, carrots, beets, tuna, chickpeas
• mesclun, tomatoes, cucumber, olives, red onion, feta, grilled chicken

Mains – This is harder because I’m not a “main” eater myself… but

• chicken and fish – tuna, halibut, tilapia. Pack lots of protein, low carb, low calories. A great meal with fresh steamed veggies.  
• Mushroom- This may sound different, but mushrooms are good for you and absorb flavor, so buy a huge mushroom and stuff it. Or just find mushroom dishes online
• Tofu

Found on MSN.com, here is the list of America’s Worst Supermarket Foods. Check out the other, “Eat This, Not That” Books. Pretty insighful!

Worst Crunchy Snack

Gardetto’s Special Request Roasted Garlic Rye Chips (1/2 cup) – 160cals, 10g fat, 40mg sodium.  Fat equivalent – 3 bacon strips!

Instead Eat – Syndey’s of Hanover Soughdough Nibblers (16 pieces) – 120 cals, 0 g fat, 200mg sodium

Worst Cookie

Pillsbury Big Deluxe Classics White Chunk Macadamia Nut (dough; 1 cookie, 38 g) – 180 cals, 10 g fat, 3 g sugar. Fat equivalent: 5 “fun” size 3 Musketeers bars.

Instead, Eat – Toll House Chocolate Chip Cookie Dough (1 1/2-inch ball, 28 g) – 130 cals, 6g fat, 11g sugar.

Worst Yogurt

Stonyfield Farm Whole Milk Chocolate Underground (6 oz.) – 220 cals, 5g fat, 30g sugar.

Instead – Breyers Cookies n’Cream YoCrunch Lowfat with Oreo Pieces (6 oz.)- 120 cals, 2.5g fat, 11g sugar

Worst Candy

Twix (1 package) – 280 cals, 14g fat 27 g sugar.

Instead – 100 Grand (1 package) – 190 cals, 8g fat, 22g sugar.

Worst Condiment

Eggo Original Syrup (1/4 c) – 240 cals, 40 g sugar. Sugar equivalent: Two Häagen-Dazs Vanilla & Almond ice cream bars.

Instead – Smucker’s Sugar Free Breakfast Syrup (1/4 c) – 20 cals, 0g sugar

Worst Ice Cream

Häagen-Dazs Chocolate Peanut Butter (1/2 c) – 360 cals, 24g fat, 24g sugar. Fat equivalent: 1 McDonald’s Double Cheeseburger

Instead – Edy’s Slow Churned Peanut Butter Cup (1/2 c) – 130 cals, 6g fat, 13g sugar.

Worst Drink

AriZona Kiwi Strawberry (23.5 oz. can) – 353 cals, 82g sugar. Sugar equivalent: 4 Original Fudgsicle Bars.

Instead- Tropicana Lime Raspberry Fruit Squeeze (15.2 oz. bottle) – 35 cals, 7g sugar.

Worst “Healthy” Item

Pop-Tarts Whole Grain Brown Sugar Cinnamon (2 pastries) – 400 calories, 4 g fat (4 g saturated), 5 g fiber, 28 g sugars. Sugar equivalent – 1 snickers bar.

Instead – Sun-Maid Raisin English Muffins with Cinnamon (1 muffin) – 170 calories, 0.5 g fat (0 g saturated), 2 g fiber, 13 g sugars

Worst Frozen “Healthy” Meal

Healthy Choice Complete Selections Sweet & Sour Chicken (340 g)-430 calories 9 g fat (1 g saturated) 600 mg sodium 29 g sugars

Instead – Kashi Southwest Style Chicken (283 g)- 240 calories 5 g fat (0 g saturated) 680 mg sodium

Worst Cereal

Quaker 100% Natural Granola, Oats, Honey & Raisins (1 c) -420 calories 12 g fat (7 g saturated) 6 g fiber, 30 g sugars. Calorie Equivalent – 8 chicken wings

Instead -Kashi GOLEAN (1 c)- 140 calories 1 g fat (0 g saturated) 10 g fiber/6 g sugars

Worst Packaged Pasta

Pasta Roni Fettuccine Alfredo (1 c prepared with 2 percent milk and margarine) -450 calories 25 g fat (7 g saturated, 3.5 g trans) 1,140 mg sodium. Sodium equivalent: 4 medium orders of McDonald’s French fries

Instead – Pasta Roni Nature’s Way Olive Oil & Italian Herb (1 c prepared with water and olive oil) -250 calories 8 g fat (1.5 g saturated) 800 mg sodium.

Worst Baked Good

Otis Spunkmeyer Banana Nut Muffins (1 muffin, 114 g) – 460 calories 22 g fat (3 g saturated) 2 g fiber, 32 g sugars. Sugar equivalent: 3 1/2 Rice Krispies Treats

Instead- Vitalicious Apple Berry Muffin (1 muffin) -100 calories0 g fat5 g fiber, 10 g sugars

Worst Frozen Treat

Toll House Ice Cream Chocolate Chip Cookie Sandwich (1 sandwich) – 520 calories 23 g fat (9 g saturated) 44 g sugars. Calorie equivalent: Two slices of hand-tossed pepperoni pizza from Pizza Hut

Instead – Skinny Cow Low Fat Vanilla Ice Cream Sandwich (1 sandwich) – 140 calories 2 g fat (1 g saturated) 15 g sugars

Worst Individual Snack

Hostess Chocolate Pudding Pie (1 pie) – 520 calories 45 g sugars 24 g fat (14 g saturated, 1.5 g trans). Saturated fat equivalent: 2 McDonald’s Quarter Pounders.

Instead- Chocolatey Drizzle Rice Krispies Treat -100 calories 8 g sugars 3 g fat (1 g saturated)

Worst Packed Lunch

Oscar Mayer Maxed Out Turkey & Cheddar Cracker Combo Lunchables (1 package) – 680 calories 61 g sugars 22 g fat (9 g saturated, 1 g trans) 1,440 mg sodium. Calorie equivalent: 15 Chicken McNuggets

Instead – Oscar Mayer Deli Creations Fajita Beef & Salsa Flatbread (145 g) -280 calories 9 g fat (4 g saturated) 890 mg sodium

Worst Stir Fry

Bertolli Grilled Chicken Alfredo & Fettuccine Complete Skillet Meal for Two (1/2 package, 340 g) – 710 calories 1,370 mg sodium 42 g fat (22 g saturated). Saturated fat equivalent: 22 strips of bacon.

Instead – Birds Eye Steamfresh Meals for Two Grilled Chicken in Roasted Garlic Sauce (1/2 bag, 340 g) -340 calories 880 mg sodium 13 g fat (5 g saturated)

Worst Frozen Breakfast

Jimmy Dean Pancake and Sausage Links Breakfast Bowls – 710 calories 890 mg sodium 31 g fat (11 g saturated). Calorie equivalent: 6 bowls of Froot Loops.

Instead – Jimmy Dean D-lights Breakfast Bowls Turkey Sausage (198 g) -230 calories 730 mg sodium 7 g fat (3 g saturated)

Worst Frozen Pizza

DiGiorno for One Garlic Bread Crust Supreme Pizza – 850 calories 1,450 mg sodium 44 g fat (15 g saturated, 3.5 g trans). Calorie equivalent: 6 slices Domino’s Thin’N Crispy Cheese Pizza.

Instead – South Beach Diet Deluxe Pizza340 calories 660 mg sodium 11 g fat (4 g saturated)