Finding it difficult to choose a nutritious meal that is light on calories and even lighter on your wallet? It can be challenging to cook a nourishing dinner and not have to pay too much for healthy ingredients. But before you head out to the grocery store or pick up the phone to order a 15-dollar salad for delivery, check out this list of ideas for some well-balanced meals that won’t break the bank:
Spice up that plain bowl of granola cereal with some blueberries or sliced bananas, and switch out cow’s milk with nutritious almond milk that’s packed with Vitamin E, magnesium and riboflavin, while low on calories. Or, invest in the status quo of cheap and healthy breakfasts with a value-sized container of oatmeal that you can cook to a warm, gooey consistency. Since it can be a bit bland, think outside the oatmeal box and whip up something creative, like pumpkin pie oatmeal. Just add a little pumpkin puree, a dash of vanilla extract and some crumbled graham crackers to your hot morning cereal and you have a scrumptious, cheap and healthy concoction. For a heartier breakfast, bust out the skillet and cook up some sweet potato hash - a dish that’s full of antioxidants to enhance your metabolism. Plus, sweet potatoes are often on sale for less than a dollar a pound!
Brown-bagging it to work may not be the most glamorous lunch option, but no one can argue its economical impact. Rather than a turkey sandwich and chicken noodle soup, which may have graced your fifth-grade lunchbox, date it with a salmon salad sandwich on savory pumpernickel bread that’s chock full of lignans to help lower cholesterol. Pair it with a bowl of chickpea chili, which is a great source of fiber and economical, as chickpeas generally cost around four dollars per pound. Or, try an almond chicken salad, which is easy to make and essentially has all the basic food groups necessary for a well-balanced meal. You can also kick things up a notch with a zesty Mediterranean curry chicken wrap; though it sounds exotic, it only takes a few minutes to prepare.
There’s nothing more therapeutic than enjoying a delicious and easy dish you just created after coming home from a long day of work. The kitchen is your canvas, and you don’t need too much cash to construct a masterpiece. Make your dinner a fiesta with fajita-style quesadillas, using some household vegetables like tomatoes and peppers, folding them over in a flour tortilla and sprinkling some cheese over, melting the ingredients together for a supper with a kick. Whether you prefer penne, spaghetti or ziti, the pasta possibilities are infinite and inexpensive. Grill some chicken, boil some noodles and throw in some veggies and alfredo for a proper Italian dinner with plenty of leftovers. Linguini and shrimp can serve as an affordable entree that has all the features of pricey restaurant cuisine, minus the actual spending. You also can’t go wrong with some herb-grilled salmon and rice, an inexpensive combination that provides all the protein and amino acids you need.
Who said a little dessert ever hurt anyone? There are a number of tasty treats that won’t loosen your belt or your billfold. Try nonfat Greek yogurt - an excellent source of calcium, potassium and zinc – as a splendid topping on a muffin or cupcake. Drizzle some vanilla frosting and pistachios over a grilled pineapple for a taste of sweet perfection. Of course, there’s always a bowl of frozen yogurt, which tastes perfect when topped with strawberries and bananas.
You don’t have to whip out the credit card to have a taste of the healthy good life. These meals represent some of the many ways you can make something healthy and tasty without leaving the confines of your kitchen.
When we think of superstar athletes, we normally tend to envision competitors with bulging biceps and endorsement deals. Vegetarianism is not commonly associated with jocks, but the fact of the matter is that more and more athletes are going vegan or vegetarian while seeing amazing results on the playing field. These athletic powerhouses get all the nutrition they need from tasty fruits, beans and protein powders. Here are just five great athletes who are also vegetarians:
Eighteen Grand Slam singles titles? Check. International Tennis Hall of Fame member? Check. Oh, and she is also a vocal supporter of animal rights and a vegetarian. The Czechoslovak tennis legend turned pro at the age of 19 in 1975 and dominated the field for more than 20 years. Navratilova has been very passionate about animal rights, appearing in numerous PETA advertisements throughout the years. She's been labeled by sports magazines as the greatest female tennis player of all time. All the while, Martina has been a vegetarian.
Crowned the "Olympian of the Century" by Sports Illustrated, track and field icon Carl Lewis credits his record breaking performance at the 1991 World Championships to his adoption of a vegan diet. Lewis has won ten Olympic medals, nine of them gold, which has him tied for second in all-time Olympic gold medals won by any athlete. Lewis's domination lasted for more than a decade: he conquered world records in sprinting and high jump, while being a vegan since 1990.
In 2008, NFL player Tony Gonzalez signed a new deal with the Kansas City Chiefs that made him the highest paid tight end in the entire league. He celebrated his payday by switching to an all-vegan diet, something that many men with his physique and physical demand could not fathom. The result was becoming the all-time leader in receiving yards and touchdown receptions for a tight end in the NFL. Gonzalez proudly campaigns for animal rights with PETA and he is a great example of how you don't have to be beefed up to be brawny.
While he's known for being a physical menace and tyrant in the ring, mixed martial arts fighter Jake Shields has a soft spot for animals. The wrestling and MMA champion has been a lifelong vegetarian and proudly displayed his dietary habits on a poster for PETA that stated, "I'm living proof that you can run further, train harder and pack a meaner punch without eating animals."
Triathlete Dave Scott is living proof that you don't have to eat animals to be a true iron man. Scott is tied for the record of most Ironman Triathlon gold medals with six, and animals have not been part of his regimen throughout his long career of swimming, cycling and running. If you are unaware of what exactly the Ironman Triathlon consists of, it's a brutal 2.4-mile swim, 112-mile bike ride and a 26.2-mile marathon run. No animals were harmed in the making of Scott's legendary gold medal run.
Benefits of a vegetarian athlete
Ditching the red meat in favor of savory veggies can still provide the proper nutrients and minerals you need to maintain your athleticism. Veggie burgers, tofu, beans and nuts are just a few of the foods that can offer a meal packed with protein. Vegetarian foods are abundant in complex carbohydrates, which are essential for nourishing your muscles with energy after a hard workout. According to the American Diabetic Association, becoming a vegetarian will lower your risk for the following:
- Weight gain
- Poor digestion
- High blood pressure
- Bad cholesterol
- Decreased energy
These athletes are living proof that cutting out the meat in your diet doesn't mean sacrificing results. Try going vegetarian today and start living healthier.
The office can be draining. Eight hours of typing, conference calls and watercooler conversation can make quite an impact on the mind. By the time five o'clock rolls around, exercise is the last thing on your mind, but sitting, typing and coffee drinking all day take a toll on the body as well. Remaining stationary at work can cause back pain, joint stiffness and weight gain.
Only 20 percent of American adults reach their daily requirement for exercise according to the Centers For Disease Control and Prevention. But if you're looking for a way to kill two birds with one stone, try some simple and easy desk exercises. Here are five tips to help you exercise out while working:
The morning commute
Changing your route to the office may be all you need to cut a few calories and get a good cardiovascular workout before you clock in. If your office is relatively close, try walking or riding your bike to work. If you are taking a train or bus, get your blood pumping by getting off a stop or two early and walking the rest of the way. Standing for the entire commute can also help stretch out muscles. Even simple adjustments like taking the stairs over the elevator can increase your aerobic activity.
Magic carpet ride
Sitting down legs crossed while your feet are on your chair, grip the armrests with your hands and elevate your body, hovering a few inches above your seat cushion. Hold that position for at least ten seconds, and work in about five repetitions. This is a great way to strengthen your abdominal core as well as your biceps and forearms.
Under desk leg raises
Sit down straight at your desk and put your feet flat out on the floor. Squeeze your abs in, extend one leg out forward and in line with your hip. Hold your leg there for ten seconds, then alternate legs. Repeat between 10 and 15 times for a nice and simple workout on your calves and your abs.
Pack a healthy lunch
Statistics show that one in four Americans consume some type of fast food every day. Skip the fast food and provide yourself with a balanced diet with fresh fruits and vegetables rich with antioxidants. Avoiding the burger and fries is also an easy way to lower cholesterol.
This exercise won't give you that six pack or pulsating biceps, but it might be the best for you in the long run. Those who type frequently at work are more than ten percent likely to develop severe wrist pain in their lifetimes. Stand at your desk, lay your palms down with your fingers facing your body and hold the stretch for a good 15 seconds. Do this multiple times per day to relieve potential carpal tunnel symptoms.
To stay regular, fiber is the name of the game. Adding fiber to your morning shake or smoothie is easy and doesn't have to make your delicious breakfast smoothie bland. Here are some of our best ideas for adding fiber to your shakes, which will both lower cholesterol and help keep you regular:
- VeganSmart All-In-One Nutritional Shake has an excellent omega and fiber blend, with more than 6 grams of dietary fiber and 200 milligrams of omega-3s to support a healthy heart, brain and circulatory system.
- One cup of raw oats has a whopping 16 grams of dietary fiber. This is an easy and heart-healthy ingredient to add to a protein and fruit smoothie to give it more fiber and make it a more filling breakfast.
- Chia seeds have 5 grams of dietary fiber in just 1 tablespoon, as well as important minerals, antioxidants and even protein.
- Another great thing to do is to leave the peel on the fruits in your smoothies, such as apples and pears. The flesh has soluble fiber, but the peel is the highest source of fiber and is where you find most of the fruit's important vitamins.
- Nuts are also a good source of fiber. Consider adding a nut butter to your smoothie to give it an extra boost.
When you have children, it can be difficult to find the time to workout between making dinner and shuttling them to and from soccer practice and piano lessons. But you can prioritize an exercise routine by making it a fun family affair – something you and the kids schedule in a few times a week to get quality family time and some much-needed physical activity. Here are some of our best ideas for working out with the kids:
With babies or toddlers
If you have a baby at home, invest in a high-quality jogging stroller to get a great workout with the kids in tow. Bundle them up – during nap time may even work – and set out on a jog or brisk walk. Not only will you be getting great cardio exercise, but you'll also have the added strength-training required to push the little ones in the stroller as you go.
Many parents give their infants tummy time in order to strengthen their neck muscles. While your baby is doing time on his or her tummy, you can do the plank position, holding for 30 seconds at a time, to build and strengthen your core muscles.
Baby weight lunges
Many people strap their babies into chest carriers while doing the dishes, laundry or other household activities. It seems that simply carrying your baby can be a great workout. Add in some plies, lunges and squats for great toning exercises.
With grade school children
Day at the park
Spend a day at the park with your family. Before enjoying a healthy picnic lunch, organize games and contests for the kids, such as a children versus adults soccer match, a vigorous game of tag or a challenging obstacle course – anything that keeps everyone constantly moving!
Family fun run
Many festivals and fairs, especially in the summer, host family fun runs, with 5ks for adults and shorter distances for kids, depending on age range. Sign the family up, ordering matching t-shirts and make sure to practice together a few weeks beforehand by taking jogs around the neighborhood.
Host a family room dance party
Kids need a break from homework, and one good way to do it is to have a 10-minute dance party in the living room. Make it a weeknight thing, and let each family member take a turn choosing the music. It's much better to let kids get their energy out and take a break from doing homework by dancing up a storm, rather than hunkering down on the couch with video game in hand.
Use commercial breaks wisely
If you and the kids are watching TV together, use commercial breaks to challenge each other to a sit-up or pushup contest, or to see who has the best dance moves!
With older kids
Have a Wii competition
If you have the Wii video game system, this is a great way to get older kids to exercise with you. Challenge them to a boxing match, dance-off, baseball game, volleyball match or anything else athletic for a great time and connecting with junior high or high school kids, which isn't always easy.
Train for a triathlon
There are mini-triathlons or marathons for pre-teens and teens. You and your kids can connect over exercising by biking, jogging and swimming and tracking your goals together.
Older kids are more suited for longer hikes or bike rides. Take a family trip where hiking is on the agenda. Not only will you be spending excellent quality time together, but you'll get great exercise and also likely see some amazing sights.
If you think fad diets have been popping up left and right in the past two decades, you're right. The irony, of course, is that per their nature, fad diets come and go, it seems that the "fad" of having these diets has been hanging around for far too long.
In fact, one of the first known fad diets was the "vinegar and water" diet made popular in 1820 by Lord Byron. And in fact, the low-carbohydrate diet we associate with Atkins actually originated in 1825 in a piece called "The Physiology of Taste" by Jean Brillat-Savarin, and in 1863 was again popularized with Banting's Low Carbohydrate diet.
Here are some other interesting and – frankly – weird fad diets starting in the early 20th century:
- 1903: Horace Fletcher introduces "fletcherizing," or chewing food 32 times
- 1917: Counting calories is born in Lulu Hunt Peters' book on dieting and health
- 1925: One cigarette brand promoted smoking when one had the urge to eat sweets in order to lose weight
- 1930: Dr. Stoll's Diet Aid is the first liquid diet drink
- 1934: The bananas and skim milk diet, which is unsurprisingly promoted by the United Fruit Company
- 1950: The grapefruit (Hollywood) diet and cabbage soup diet are born
- 1976: Sleeping Beauty Diet, whereby individuals remained heavily sedated for many days
- 1981: Beverly Hills Diet involves eating only fruit – in unlimited quantities – for the first 10 days of the diet
- 1985: Caveman diet emerges as the first incarnation of the Paleo diet
- 1986: Rotation diet means eating a different number of calories each week
- 1994: Dr. Atkins' ever-present high protein, low carbohydrate diet is introduced
- 1996: The blood type diet first emerges, which involves eating particular foods based on your blood type
- 1999: Juicing, fasting and detoxification are promoted
- 2006: Maple syrup diet, with a syrup and lemon drink
- 2008: Banana diet, with room temperature water and a banana for breakfast
- 2010: Baby food diet – 14 jars of baby food per day, with an optional normal adult dinner
Why fad diets never work
Though many use compelling language and ideas, most nutritionists and experts agree that fad diets just don't work. In fact, many can be downright dangerous. Here's why:
- They often restrict consumption of a particular type of food that is essential to nutrition, and over-promote others, meaning your diet is lacking in essential nutrients. This can have negative effects on immune health.
- Most fad diets operate by severely restricting calories. This causes your body to shut down and the metabolism to slow in order to conserve energy and resources.
- Fad diets are a temporary food plan. They are usually completely unsustainable for the long term. Additionally, they can complicate one's relationship with food, taking all of the pleasure out of eating.
- If you do not get enough protein from your diet, you can have muscle loss, low energy and hair loss.
- Fad diets can interfere with one's metabolism because of their strict schedules.
How to spot a fad diet
There are many characteristics in common between fad diets, including:
- Not recommending or including physical activity in the diet plan.
- Encouraging unlimited consumption of particular foods.
- Severely limiting carbohydrates or fat to unhealthy levels.
- Promising rapid weight loss – more than 2 pounds per week, which is both unhealthy and unrealistic.
- Promising a quick fix, like taking a pill, which requires little effort.
- Requiring the purchase of a particular product.
- Avoiding the mention of portion control.
- The combination of particular foods in each meal.
- It sounds too good to be true.
A balanced and healthy eating plan, complemented by daily cardio exercise, is always the best way to manage your weight and be healthy. If you have questions, contact your doctor, who can help you plan or refer you to a registered dietician.
By the looks of it, this winter is not going away any time soon. If you're lucky enough to live in the Midwest, on the East Coast or anywhere else that experienced an abundance of snow this winter, you might be saying "Enough already!" But why not have a little fun in the snow while getting an excellent cardio workout to boot?
Grab an old-school toboggan, a plastic saucer or an ultra-slick tube and venture to your local sledding hill for some family fun racing down the hill. Naturally, you'll want to go down again and again, but that will require climbing the hill over and over as well. However, this is actually an excellent aerobic workout and a great way to tone your leg muscles. In fact, if you're on a medium-height and sled and climb for just 30 minutes, you'll burn between 200 and 300 calories.
Take a break from the sledding to build a snow fort or have a snowball fight before heading home to warm up with hot cocoa. Who says you can't get excellent cardio exercise in the winter?
If you aren't familiar with lactoferrin, now is the time to learn about it. This iron-binding protein, which is found in large quantities in both human and animal colostrum, has many positive health benefits. Just in case you haven't heard of colostrum, it is the first milk that a mammal mother delivers to her newborn offspring, and it's important because it kickstarts the immune system.
Lactoferrin is important because it deprives invasive bacteria of the iron they need to reproduce. It also controls cytokine releases and sends iron into the red blood cells, which is important in providing oxygen to the body's tissues.
Benefits of lactoferrin
This important protein can increase iron levels in the blood and possibly decrease inflammation. There's also some evidence that it promotes bone health in women and works as an anti-fungal.
Lactoferrin is just one component of colostrum. If you're interested in lactoferrin for the boost it can provide to your immune health, try Symbiotics Lactoferrin, which has been isolated from bovine colostrum, or consider a total colostrum supplement like Symbiotics Lactoferrin with Colostrum Plus, which naturally supports immune health and improves digestive health.
Spring is just around the corner, and with it comes baseball season, the return of outdoor runs and light sweater-weather! But if you have pollen allergies, as at least 10 percent of the U.S. population does, you're probably stocking up on tissues, eyedrops and antihistamines, and prepping for the inevitable questions about why you're crying when you're eyes well up and your nose turns red.
Vow to take control of your allergies this spring for your overall and immune health! Here are some tips and information:
Why do allergies happen?
Allergies are caused by an overreaction of the immune system to a foreign protein that is either eaten, touched, injected or inhaled. These foreign substances can include pet dander, particular medications, certain foods, products and even insects. However, pollen is classified as a seasonal outdoor allergy, though pollen can also be ingested from certain fruits or vegetables.
What are common symptoms of pollen allergies?
The two main symptoms of pollen allergies are allergic rhinitis and conjunctivitis. Allergic rhinitis translates to frequent sneezing, runny nose, congestion, post-nasal drip and an itchy palate or throat. Conjunctivitis translates to watery, itchy, swollen red eyes. People with severe conjunctivitis often feel like they can't open their eyes upon waking in the morning due to swollen and watery eyes.
When does pollen season begin?
Typically, trees begin pollinating in mid-March and end in late-May, while pollen from grass and spring weeds starts to appear in early May and lasts throughout the summer. However, as scientists have confirmed, rising temperatures and carbon dioxide levels have caused the spring season to arrive sooner.
What can I do to minimize my pollen allergy symptoms?
It's pretty hard to completely avoid pollen, especially if you plan to leave your house some time between mid-March and August. But there are some things you can do to minimize your exposure to pollen, especially when pollen counts are very high, and reduce its effects. Here are some ideas:
Reduce your exposure
- After you've been outside – gardening, running or whatever else you love to do in the spring – change your clothes. It's also a good idea to take a shower to wash pollen from your skin and hair.
- While doing outside chores like pulling weeds, mowing the lawn and gardening, wear a dust mask, hat, sunglasses and thick gardening gloves to limit your exposure to pollen.
- Know the prime times for fun outdoor activities if you have pollen allergies. Plan an event or a long run after it has rained, which clears pollen from the air. Avoid too much time outside on very windy and dry days.
- Don't hang your laundry on an outdoor clothesline in the summer. The worst thing you can do is make your home a haven for pollen as well!
- Monitor pollen counts by checking your local weather channel. When experts forecast very high levels, start taking an allergy medicine or herbal remedy of your preference before your symptoms even start.
- Keep your windows and doors closed at night or during high pollen counts.
- If you want to take a run or bike ride outside, avoid doing so in the morning when pollen counts are typically highest.
- Keep the indoor air clean and pollen-free by using a dehumidifier, using a HEPA filter in your bedroom and a vacuum cleaner with a HEPA filter and using high-efficiency filters in your home's air conditioning system.
Of course, taking a decongestant or other allergy medicine and using nasal spray might be necessary, despite the above precautions. People with very severe allergies may need regular allergy shots. Check with your doctor to see what is best for you!
If you're new to trail running or running in general, you should know that the sometimes rough and uneven nature of the terrain requires specific footwear that will stand up to the unpredictability of trail running and protect your ankles in the process – road-running shoes just won't do the trick. As spring is just around the corner, here are some helpful tips for purchasing your perfect pair of trail-running kicks:
Trail-running shoes are great for muddy conditions and wild paths that are covered with potential tripping hazards. The outsoles on trail shoes are stiffer than road shoes, and they also have deeper lugs – the raised rubber parts on the bottom of your shoes. Additionally, the tread is made of a stickier material that adds an extra layer of traction. The most important thing to know about trail shoes and their traction elements is that you should not use them on pavement for long periods of time because the lugs and entire tread will wear down very quickly.
Shoes for trail running typically have a stiffer sole as well as protective toe counters at the very front of the shoe to protect you from toe injuries, so keep an eye out for this element, which is easy to overlook. Good trail shoes do not have a mesh toe, which can be easily punctured.
Of course, it's very important that your trail-running shoes are comfortable and have some cushioning. However, it's a good idea to look for a shoe that has a thinner midsole than what you might expect. Yes, cushioning for support and comfort is important, but too much could keep you from sensing irregularities in the trail, which could actually cause your ankle to wobble and experience less stability. By having some sense of the brush, twigs, rocks and uneven trail surface underfoot, you'll be more able to adapt.
In general, people prefer lighter shoes. You might expect trail shoes to be a bit heavier due to the added structure necessary for protection and support. But do your best to find a shoe that is just light enough while still having the necessary toe protection, traction and other elements to be stable and supported on the trail. This is because the heavier a shoe is, the more energy you expend running.
There's a new trend in all types of running shoes known as minimalism. The point is to allow your foot to move in a more natural way, as if you were barefoot. These shoes are typically almost feather-light, and many people suggest this is better for your body because the sneakers are very flexible. However, regarding running on trails, minimalist shoes – even if marketed for rugged terrain – really are not ideal as they have less stability, ankle support, foot protection and durability than standard trail-running footwear.
If you'll be trail running in hot or dry climates, go for a breathable mesh upper portion of the shoe to reduce the likelihood of blisters. But try to find a weatherproof upper with a tight weave, which will keep out debris when you're running in environments with loose rocks, sticks and brush. A waterproof upper is good if you're running in very wet climates so as to avoid blisters caused by the rubbing of wet socks against shoes.
Mid-foot, trail shoes should be pretty snug. However, toward the front of the shoe, you want a space about the width of your thumb. And, when your foot lies flat, there should be no pinching along the sides. This is very important because during long runs, our feet usually swell. It's good to have al little room for that or you will be very uncomfortable. Also, pick trail shoes that fit well in the heel so your foot doesn't slide around.