Substitute dessert with fruit...

Love dessert? Satisfy your sweet tooth with fruit instead of desserts that are loaded with calories, carbohydrates, and fats. Switch things up by cutting up an apple or pear, sprinkling it with cinnamon, and microwaving it for 1-2 minutes for a healthy treat. Or put a dollop (or three) of fat-free whipped cream on a bowl of strawberries. Not only will you increase your daily servings of fruit, but you’ll cut some calories, too. Talk about a win-win.

SOURCE

INFO-GRAPHIC: The Ultimate Guide to Workout Nutrition

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Broccoli: Following the facts about this powerful green vegetable.

Broccoli Facts

1. Broccoli is named for its appearance; the word is derived from the Latin word brachium, which means arm or branch.
2. Broccoli was not grown commercially in the United States until the 1920's, when the D’Arrigo brothers (Italian immigrants) began planting it in San Jose, California, in 1922. They started a business called “Andy Boy,” which to this day remains a significant supplier of the vegetable.
3. Broccoli is rich in dietary fiber, minerals, vitamins (especially A and C), antioxidants and folates; it contains protein and is very low in calories, at only 34 calories per 100 grams. Just half a cup of cooked, chopped broccoli packs the same amount of vitamin C you would find in half a cup of orange juice.
4. Studies have found that sulforaphane, one of the antioxidants found in broccoli, helps protect the eye from damage caused by the sun’s ultraviolet rays. This same antioxidant prevents tumor growth and kills stomach bacteria that lead to ulcers and stomach cancer, research shows.
5. When buying broccoli, you should look for tightly packed heads that are a deep, dark green or even slightly purple; the stalks should be smooth and firm. Avoid broccoli that has open or yellow buds on top, that is wilted or that feels soft or mushy.

6. Broccoli can be eaten raw, steamed, microwaved, boiled or even stir-fried. It complements most dishes well and can be substituted for or mixed with other vegetables in your favorite recipes.

Power up your brain w/ these 5 Steps for a better breakfast

Does every morning start like a scene out of Zombieland—and you’re the zombie? Skipping breakfast may be to blame. 


A review of 134 breakfast studies conducted by the University of Leeds in the UK found that your memory, problem-solving skills, verbal fluency, and several other measures of cognitive ability all suffer when you miss the most important meal of the day.


New research provides a road map that can help you get the most from your breakfast and your brain every morning.


5 Steps for a better breakfast

1. Protein power. Eating a protein-rich breakfast resulted in a nearly 20 percent boost in brain activity compared to either no breakfast or a breakfast high in sugar, Japanese research shows. That’s because protein, unlike sugar, provides your brain with a consistent energy source, the study says. Eggs are a great source of hunger-quelling protein, not to mention a lot of other good stuff.
2. A "better" source of caffeine. A recent study from the University of Bristol in the UK found that just 20 to 30 milligrams (mg) of caffeine boosts brainpower—regardless of how alert the subjects felt. That’s about 100 mg less than your average cup of coffee. Higher doses didn't provide any additional brain boost. So have a small amount of dark chocolate in the morning. Research has shown dark chocolate improves blood flow and cholesterol levels, and may even help you lose weight. One ounce—or about two 1-inch squares—containing 70 to 85 percent cocoa packs roughly 25 mg of caffeine. (For more great food choices, hit me up and I'll be happy to help)

Valentine’s Day Black-Bean Fudge



Valentine’s Day Black-Bean Fudge

Food for Thought:
Super easy to whip together, this dairy-free fudge recipe features a surprising ingredient: black beans.
Don’t be put off by the legumes—you won’t be able to taste them! The beans replace the milk and sugar in a traditional fudge recipe, while providing a decent amount of protein. Naturally sweet carob powder means very little sweetener is needed. Protect your sweetheart’s health with a batch of these for Valentine’s Day!

• 1 15-ounce can cooked black beans, drained and rinsed (or about 13/4 cups cooked beans)
• 3/4 cup carob powder
• 6 tablespoons (tbs) melted coconut oil
• 4–6 tbs maple syrup or agave nectar
• 1 teaspoon (tsp) vanilla extract
• 1 tsp cinnamon (optional)
• 1/2 tsp sea salt

Place all ingredients in food processor fitted with “S” blade, and blend until totally smooth. Mixture will be thick.

Line 8- by 4-inch loaf pan with plastic wrap, and transfer fudge mixture to pan, spreading mixture to edges.

Refrigerate until totally firm.

Use plastic wrap to lift fudge from pan. Cut into squares and serve. Store in refrigerator.
Makes 24 pieces or 12 servings.

Per Serving:                                                                   

146 calories
6.9 grams (g) fat
2.5 g protein
18.4 g carbs
4.9 g fiber
0 milligrams (mg) cholesterol
101 mg sodium

Snacking Associated With Healthier Overall Diet

It seems counter intuitive to suggest that people should be snacking more but a study published in the November 14, 2011, edition of the Journal of the American Dietetic Association concluded that increased snacking could positively impact overall diet quality.

 

Claire A. Zizza, PhD, associate professor of nutrition at Auburn University in Alabama, and co-author Beibei Xu, PhD, found that people who snack between meals tend to have healthier diets than those who stick to eating only at regular mealtimes. Study subjects who snacked more frequently consumed less sodium and ate more fruit, whole grains and milk than their counterparts. In addition, the more subjects snacked, the more likely they were to eat both healthy snacks and healthy meals. Still, frequent snackers fell short of eating enough vegetables, and the overall healthiness of the study participants' diets left room for improvement.

Zizza and Xu used data from 11,209 people aged 20 and older who participated between 1999 and 2004 in the larger National Health and Nutrition Examination Survey, which includes interviews and physical exams. The researchers used a standard scoring system that ranks the healthiness of diets on a scale from 1 to 100 (100 being healthiest). They discovered that the more times a day people snacked, the higher they tended to score. Those who reported never snacking scored 49.3, on average, while those who snacked four or more times a day averaged 51.6.

www.ChooseMyPlate.gov - learn your appropriate portions of Proteins, Grains, Vegetables, Fruits, & Dairy's

www.ChooseMyPlate.gov