"How to eat more and Weight Less" That is our moto. Healthy Food Chat is a Health blog site which is totally dedicated to the readers who want to make changes in there daily food eating habit and wants to get slim and back to sexy shape. Its not bad to eat more, but you can always split your meals in a small portion. That is the best way to practice and keeping your body shaped and Healthy.
Most of the people find it much challenging to lose their weight. There are several ways to lose weight, but the most simple way to shed out extra kilos is to consume zero calorie food. This Infographic beautifully explains about how zero calorie foods help you to reduce your weight. You can even find negative calorie foods and various tips to reduce your weight.
During the holiday weekend, I’m always invited to a potluck barbecue. But no matter which part of the meal I’m assigned to bring, the end result is always a no-fail dish and a string of ooohs and ahhhs by other guests. Here are some helpful tips and healthy recipes.
Tips for Easy Toting
Complicated or soggy dishes like soups, sauces, or soufflés can get VERY messy when traveling. But if that’s your assigned food, wrap the container several times in plastic wrap just in case it leaks. I also like to have the passenger hold the dish during a car ride to be on the safe side.
When traveling with a green salad, add the dressing right before serving in order to avoid soggy leaves.
If you do choose a hot dish, check ahead with the host if they have extra oven space or if you can grill your goodies right before serving. That can save you time at home plus the food will taste better freshly cooked.
Food Safety Matters
Always keep time and temperature in mind. If food sits out over 2 hours at room temperature it can potentially make folks sick. Food should travel in the air conditioned area of your car and not in a hot trunk or roof. High-risk foods like tuna salad, sliced fruit or raw meats should be kept on ice, especially if you’re traveling an hour or more.
Raw meats and poultry should be kept in a separate cooler from any ready-to-eat foods (like salads). Separate utensils and platters should be packed to avoid cross-contamination.
Just the word “burrito” conjures up thoughts of high-calorie, high-fat fare that has no place on a blog about healthy eating. But, burritos should, quite frankly, be a staple on every healthy menu. It all depends what you stuff inside that tortilla. First, choose your wrap — there are so many healthy wraps to choose from: regular flour, whole-grain, low-carb and even wheat-free tortillas made with grains like quinoa. Next, you can choose a bounty of fresh and wholesome ingredients to cram inside before you roll up. Burritos aren’t deep fried and not necessarily baked (though you can bake them as I’ve done below). That means they make quick and easy meals for any day of the week. In fact, I often make burritos with leftovers from the fridge (cooked rice, veggies, fresh salsa and cooked chicken or steak). I like baking my burritos because it melts the cheese and lightly toasts the tortilla, giving the outside a bit of a crust and a lot more flavor.
This recipe below is the perfect starting point for all future recipes. Swap out or add your favorite veggies, chicken, shrimp, tofu or steak. You can also change up the beans; pinto, navy and white beans are good too. Lastly, you can skip the baking part too – for warm tortillas, simply heat them in the microwave for a few seconds. Have fun!
Note: To save time, I used Uncle Ben’s brown basmati rice that cooks in just 90 seconds.
Mixed Vegetable-Black Bean Burritos
2 teaspoons vegetable oil
1/2 cup chopped white onion
1 jalapeno pepper, seeded and minced
2 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup diced or shredded carrots
1 cup shredded zucchini (about 1 medium)
1/2 cup frozen white or yellow corn, thawed
15-ounce can black beans, rinsed and drained
1 cup cooked brown rice or brown basmati rice
2 tablespoons picante sauce or salsa
4 (burrito-size) flour tortillas, regular or whole grain
8 tablespoons shredded Mexican cheese blend
4 tablespoons light sour cream
2 tablespoons chopped fresh cilantro
Preheat oven to 350 degrees. Spray a baking sheet with cooking spray.
Heat the oil in large skillet over medium-high heat. Add the onion, jalapeno and garlic and cook for 3 to 5 minutes, until the onion is soft and golden. Add the cumin, chili powder, salt, and pepper and stir to coat. Add the carrots, zucchini and corn and cook for 3 minutes, until the vegetables are tender. Stir in the beans, rice and picante sauce and remove from heat.
Arrange the tortillas on a flat surface. Spoon and equal amount of the vegetable filling onto each tortilla (right down the middle). Top the filling with the cheese (2 tablespoons each). Roll over one side of the tortilla to cover the filling. Fold in the ends and then roll up completely. Arrange the burritos, seam side down, on the prepared baking sheet. Bake for 6 to 8 minutes, until warm and golden. Top each burrito with sour cream and cilantro before serving.
Nutrition Info Per Serving
Total Fat: 14 grams
Saturated Fat: 6 grams
Total Carbohydrate: 59 grams
Sugars: 5 grams
Protein: 15 grams
Sodium: 618 milligrams
Cholesterol: 18 milligrams
Fiber: 8 grams
The most important meal of the day can often be the most hurried, which is why so many of us look to reach for something healthy and fast. But breakfast foods can be deceiving — when choosing a quick grad-and-go breakfast, watch out for these 7 foods.
Some folks assume that you can’t go wrong with anything “bran” but many packaged and fast-food bran muffins tip the scales at over 440 calories and 15 grams of fat each! A down-sized homemade version is the way to go.
There’s no disputing that oats are good for digestion, curbing appetite, and heart health but that can be over-shadowed by the sugar and preservatives found in most packets of flavored instant oatmeal. Get plain (even instant is fine) and flavor it up yourself.
Is your favorite smoothie a cool blend of fruit and yogurt or an over-sized, sugar-laden concoction of junk? With all the different versions of smoothies available, it’s easy to choose the wrong one. Whether you hit up a smoothie shop or opt for a bottled version – stick to a sipper with fresh ingredients and 300 to 400 calories, max.
Just about every cereal on the shelves touts its whole grain content – including sugary kids’ cereals. Inspect ingredient lists for whole grains at the top of the list and sugar further down the line.
Breakfast sandwiches are one of the most popular grab-and-go breakfasts. But if you’re hitting up the drive-thru or tearing open a box from the freezer section, prepare to down more than one-third of your sodium for the day. Then sift through the staggering list of ingredients, most of which are impossible to pronounce. If you’re willing to take 5 minutes (literally, that’s it takes) to make your own, you’ll end up with a healthy, quick and hand-held breakfast.
Here’s a classic example of how not all frozen foods are created equal. While there are some waffles made with decent stuff, others are an ingredient nightmare. Refined flours, processed oils and preservatives galore! Pay close attention, many brands, especially those marketed to kids, should be avoided. Instead, make an extra batch of homemade waffles on a weekend and freeze the leftovers for busy mornings.
Granola Granola walks a fine line between healthy breakfast and belly buster. Sweeteners like corn syrup, rice syrup and honey, tossed with high-calorie dried fruit, nuts, seeds and oils translates to 250 to 300 calories and 13 to 16 grams of fat per ½ cup serving (basically a handful). Chose brands carefully and keep portions humble.
With berry season in full swing, nothing beats a bowl of sweet, in-season fruit for dessert. Growing up, berries and Cool-Whip or whipped cream was a staple treat in my house. As an adult I’m not able to eat dairy, but still want to enjoy the classic combination. Here’s a fun, healthy upgrade to a traditional whipped cream that you’ll love. It’s bursting with rich, creamy flavor, is dairy free and added sugar is optional.
Coconut Whipped Cream
Yield: approximately 2 cups
1 can full-fat coconut milk
1 tablespoon honey or maple syrup (optional)
Special equipment: Hand mixer or blender
Place an unopened can of coconut milk in the refrigerator, upside down (the cream settles to the “top) overnight.
Turn the can upright and open it without shaking it.
Spoon the top layer of white, opaque “cream” into a mixing bowl. You will be left with ½ cup of clearish liquid in the bottom…save it and add to a smoothie, yum!
Add sweetener, to taste (if you must).
Use a hand mixer to whip up the coconut milk until creamy. Start on low and move to a higher speed. Move the mixer in an up and down motion to incorporate air, which will make the whipped cream fluffier.
Serve immediately or store in an airtight container in the refrigerator until ready to serve.
Yes, sautéed spinach is fabulous. Kale chips are fun. A crisp Romaine salad is especially refreshing on a hot day. But the health benefits of leafy greens are numerous, and to eat more of them you’ll have to think outside the produce box and get creative with those nutrient-dense leafy greens. Check out these tips for a variety of greens, including bok choy, mustard greens, chard, kale, spinach and beet greens.
• Add chopped or sliced greens to spring and summer soups for the last 30 seconds of cooking.
• Drizzle warm balsamic vinaigrette over green leaves to wilt (warm the vinaigrette in the microwave).
• Fill steamed leaves with fresh mozzarella cheese and slices of fresh tomato or roasted red peppers and roll up; drizzle with olive oil before serving.
• Stuff leafy greens into breakfast sandwiches (egg, cheese and ham with whole grain bread, bagels or pita pockets).
• Top whole-grain tortillas with tomato sauce, shredded greens and shredded mozzarella cheese; bake in a 400 degree oven for 6 to 8 minutes; top with Parmesan cheese just before serving.
• Add chopped greens to cheese fillings for lasagna, baked ziti and homemade ravioli, or stir the leaves into tomato sauce and warm for a few minutes before serving.
• Add chopped greens to scrambled eggs, omelets and quiches.
• Stir chopped greens into fried rice dishes for the last few minutes of cooking.
• Add chopped leaves (and the stalks of bok choy) to Asian-inspired stir fries.
• Stuff greens into whole roasting chickens before cooking.
• Add chopped greens to braising liquids for chicken, beef and pork for the last 5 minutes of cooking.
• Add shredded greens to cole slaw mixes.
• Nestle shredded greens into tacos instead of lettuce.
• Stuff softened spring roll wrappers with shredded greens, rice, shredded carrots, green onions and cilantro before rolling up; serve with soy sauce for dunking.
• Pound chicken breasts until 1/2-inch thick; spread herbed cheese over chicken and top with chopped greens; roll up, secure with a toothpick or two and bake at 400 degrees for 20 minutes, until the chicken is cooked through.
This party-perfect recipe is a great replacement for traditional mayonnaise-based salads; it gets its creamy texture from dairy-free yogurt. The fresh carrots, grapes and tarragon give this salad an exciting, fresh taste. Gluten-free pasta makes it gluten free, of course, but if you don’t have a sensitivity, any pasta will do.
“Creamy” Tarragon Pasta Salad
8 ounces gluten-free penne pasta
1 cup shredded carrots
1/3 cup dairy-free almond milk yogurt
1 teaspoon Barlean’s Flax Oil
1 cup red grapes, halved
1 tablespoon finely chopped fresh tarragon
1 scallion, thinly sliced
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Cook the pasta according to the package directions. Rinse under cool water and drain/
In a large mixing bowl, combine the cooked pasta with remaining ingredients; gently toss.
One of the most difficult barriers dieters face are folks who try to sabotage their weight loss efforts. These are the folks who will shove an over-sized piece of cake in your face at a party or insist on having fried food at every meal. Every dieter faces them; your best defense is to be prepared.
Those sweet little ones can be a dieter’s worst nightmare! Yelling for candy at the check-out aisle or insisting on eating chicken nuggets at every meal. Oftentimes you end up giving into their whining for processed foods and end up becoming the garbage disposal for their leftovers.
Your best defense: Both adults (dieting or not) and kids should be eating fruits, veggies, whole grains, lean meats and low-fat dairy foods. There are many deliciously healthy recipes that everyone can enjoy; get the kids in the kitchen to help choose and prepare healthy recipes and the whole family will benefit.
There’s always one office pal who brings in the basket of baked goodies, insisting on watching you eat it. Then there are office-mates who go in groups to pick up the latest fancy coffee drinks, some with no less than 350 calories a pop. And if you try and explain that you’re watching your weight—that’s the center of conversation for the next 2 weeks.
Your best defense: Stick to your guns (and your plan)– overcoming office buddies is all about mind over matter.
Some friends let jealously get in the way. Although they’ve been supportive when you were having a bad day, they can’t stand the fact that you’re losing weight and becoming healthier. They insist on lunching at the fattiest restaurants in town and guilt you into splitting a huge appetizer or dessert.
Your best defense: Get them to join in on your weight loss efforts or consider dropping them along with the weight to become emotionally and physically healthier.
You love your spouse, but they can just be mindless when it comes to your weight loss efforts. Instead of the gallon of nonfat milk and whole grain cereal on your shopping list, they come home with bags filled with whole fat milk, sugary cereals and everything else you’re trying to keep out of sight.
Your best defense: Team up with your spouse and get healthier together.
I love my grandma, but she’s always telling me to eat more and to put on more lipstick (not necessarily in that order), shoving chocolate kisses in my mouth every 10 minutes. And if your grandma’s cooking anything like mine, you just can’t resist her high-fat signature dish.
Your best defense: Keep your relationship with grandma to phone calls and video chats while trying to lose weight. And when you do share a meal together, split a serving of grandma’s best dish with a relative.
TELL US: Who do you find are the worst people for your diet?
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »
For just about as long as I can remember; I get up, brew my coffee, and sip my first cup during my first hour of work.
I usually start to get hungry about an hour later. I guess it never occurred to me that the coffee was actually curbing my appetite. I always thought that I just didn’t like to eat as soon as I woke up.
In light of some new research out of Griffith University in Australia, I’m beginning to think differently. They are finding that coffee is an effective appetite suppressant among their study participants.
What The Study Says So Far
Their study is ongoing, but they have participants divided into three groups:
One group is given caffeinated coffee.
One group is given decaffeinated coffee.
The third group is given caffeine alone.
So far, the group that is consuming the caffeinated coffee has reported decreased appetite and increased feelings of fullness.
Is It The Caffeine?
Caffeine has often been included in weight loss pills and appetite suppressants. (I remember my mother using Dexitrim back in the 80′s, which is 200mg of caffeine per pill! src.)
It appears, however, that caffeine alone isn’t the culprit here, because only the caffeinated coffee group is reporting the appetite suppressing benefits.
Furthermore, there must be something in the regular coffee that is removed during the decaffeination process since decaf doesn’t have the same effect either.
However, making up those calories by overeating after the effect wears off would definitely counteract and benefit from the coffee. (Expect to see coffee supplements on the Dr. Oz show soon… Oh wait… He already has pushed green coffee, hasn’t he.)
Anyway, I can definitely attest to coffee’s appetite suppressing qualities, but what about you?
Have you found that coffee suppresses your appetite?