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Guilt Free Food

February19th

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The Thermic Effect

Posted in: Guilt Free Food

Simply put, the Thermic Effect refers to the energy used in consuming and digesting food. And in the process of consuming energy, we burn calories. Dietary fat is an example of a food with a low thermic effect. It is processed easily and is quickly stored by the body as body fat. You can see why eating unhealthy fats can lead to weight gain. Not only is it processed quickly, but a gram of fat contains almost twice as much calories as a gram of protein or carbohydrate.

On the other end of the spectrum you have protein. This type of food has a high thermic effect; which is to say that it takes a long time to process it. Carbohydrates, on the other hand, fall somewhere in between fats and proteins. The thermic effect is often computed as 10% of the calories contained in the food consumed.

One of the myths that have arisen because of this is the negative caloric intake of celery. Celery is believed to have a high thermic effect, such that eating one burns more calories than it gives you. Scientific studies, however, have disproved this. Though celery does indeed have a high thermic effect, the human body is a very efficient system. It only needs 10%, as mentioned before, of the caloric intake to process the food.

Still, celery is an example of a low calorie food that can help you diet. It helps keep you full while avoiding too much calorie consumption. Other examples of low calories food include: apples, grapefruit, oranges, broccoli, lettuce, and onions. Basically, most fruit and vegetables.
February1st

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Quinoa The Wonder Food

Posted in: Guilt Free Food

Carbohydrates are humans’ primary sources of energy. As such, food rich in carbs – rice, bread, and pasta – are found in everyday diets from people all over the world. It makes a difference, however, what kind of carbohydrates you consume.

Food that are high on the glycemic index (a ranking that determines how fast carbohydate-rich food affects blood glucose levels) are undesirable, as they cause sugar spikes that can be harmful in the long run.

You often hear about the benefits of whole grain as compared to processed food. And for good reason. Refined and processed food have a longer shelf life, but it also strips nutrients that are beneficial to the human body.

Whole grain food has more complex flavors along with more nutrients and fiber. The fiber content is important because it is low in fat and helps the body feel full. The end result is that food enters the bloodstream more slowly and food exits the body more quickly. Healthy digestion is achieved and harmful toxins are eliminated from the body.

Good sources of carbs are fruit, vegetables, beans, and whole grain food. One of the best is the little known grain quinoa. As the story goes, NASA scientists conducted a study to find the best kind of food for long space flights. The length of the trips means that the food had to be very nutritious. Their selection: you guessed it, it’s quinoa.

Quinoa is unique in that it has a high protein content for a grain. It is also classified under complete proteins, which is to say that it has all the essential amino acids. So give it a try the next time you see it in the supermarket. You’ll be pleasantly surprised at how good it is.
January11th

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Combining Your Food For Better Health

Posted in: Guilt Free Food, Healthy Lifestyles

Food combining is a nutritional approach that aims to help the user eat the right combination of food in order to aid in food absorption and digestion. Proponents believe that this can be achieved by timing the consumption of different types of food correctly. The main goal is to eliminate miscombined meals, and consequently, undigested food. This is turn leads to a cleaner colon and more energy after meals.

One of the more important rules in food combining is to refrain from mixing food rich in carbohydrates with food rich in protein. For example, the popular breakfast milk and cereal should be avoided due to the protein-rich milk and the carbohydrate-rich cereal. Instead, cereal can be consumed without the milk.

Another important concept deals with fruit. This type of food does not require gastric juices for digestion, hence it is digested more easily. If eaten with other types of food, they will remain for a longer period of time. Undigested food will rot, leading to the release of toxic gases that are harmful to the body.

Dessert is another major offender. Since they require little to no digestion, capping off a heavy meal with dessert causes fermentation. The bacteria creates acetic acids and vinegars, which are not ideal for the body.

A helpful tip to remember is to eat fewer varieties of food in a meal. This is one of the easiest ways to ensure proper digestion. Another one is to eat smaller portions, and this has the added benefit of aiding in your weight loss efforts.
November16th

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Guilt Free Salad

Posted in: Guilt Free Food

A good salad is a low calorie meal that is full of vitamins and antioxidants. It can be used as an appetizer, or as the main meal. However, you have to be careful with what you put in the salad to avoid any unnecessary ingredients.

Leafy green vegetables are a major component of salads. There are many kinds of greens available – spinach, lettuce, watercress, or basil. A simple tip to keep in mind is that the darker the green, the more nutrition is has. For example, instead of using iceberg lettuce, use a darker variety such as leaf lettuce. Spinach is also a good alternative as it contains a good amount of iron.

Adding a variety of fruit and vegetables ensures that your salad meal contains enough vitamins and antioxidants. Bland salad taste is typically remedied by adding dressing or meats. Those additions produce their own set of complications, so it is usually better to sprinkle a healthy amounf of fruit and vegetables instead to add flavor.

Croutons and bacon add a lot of calories. Ditto for cheese. A better option would be walnuts, as it has better nutritional value compared to the former options.

As mentioned above, salad dressings are a major source of calories and fat. Make sure you avoid putting too much on your salad. Freshly squeezed lemon juice is a better alternative.

The great thing about salad is that you can tailor it to your tastes. Though it is generally a healthy dish, what you put in the salad can change all that. Just remember these few tips and you should have a healthier salad.
November13th

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Guilt Free Ice Cream

Posted in: Guilt Free Food

Ice cream is a delicious treat that everyone can enjoy. With plenty of flavors and toppings to choose from, there is no shortage of customization options to enhance the ice cream eating experience.

The primary ingredients for ice cream are milk and cream. Sugar is also a component, though, as a replacement, sweeteners can be used as well. One thing to watch out for is the cream, as it is high in saturated fats. As a result, many ice cream brands offer low-fat or zero-fat ice cream options.

Fruits are a popular addition to ice cream. Other additions include cookies and choco chips. The latter option increase the fat and calorie content, so its best to stick with fruits.

Scientists are working on creating a healthier ice cream, too. By adding antioxidants and probiotics, they hope to elevate ice cream into a food that offers additional health benefits aside from basic nutrition.

There are other frozen desserts available, ones that are healthier than ice cream. Frozen yogurt is a good choice as it is a good source of probiotics (or beneficial bacteria) that aids in digestion. Sorbet is also a good choice (it contains no dairy products).

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November12th

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Guilt Free French Fries

Posted in: Guilt Free Food

French fries are a delicious addition to any meal. They go well with hamburgers, hotdogs, and sandwiches of all kinds. You can even tailor the accompanying condiments to suit your taste buds.

Salt is liberally sprinkled to most servings of french fries. This is one area mindful eaters can monitor to have a healthier meal. Mayonnaise is another condiment to avoid. It is high in calorie and fat content.

Ketchup is the most popular condiment paired with french fries. It is a good source of lycopene, an anti-oxidant that boosts the immune system. Just be wary as it is packaged with some amount of sugar.

Another problem associated with french fries is the amount of oil used in the frying process. Very high temperatures are used in the deep-frying method which results in a chemical compound called acrylamide. This is found in most starchy foods, french fries being a prime example, and scientists are currently researching on any potential health hazards associated with it.

Using animal fats for frying creates saturated fat. Using hydrogenated oil, on the other hand, adds trans fats. Either way, the frying process raises LDL cholesterol levels. LDL cholesterol is often called “bad cholesterol”, so that is a good indicator that it should be avoided.

A better way to prepare fries is to bake them. You avoid the aforementioned issues related to deep frying.

Many fast food restaurants, such as McDonalds, have made a shift from its usual cooking oils into vegetable oils. This reduces the trans fat content in their fried food offerings. However, it is important to note that it still has a high caloric content.

French fries will probably never be completely healthy foods to eat, but eating in moderation will reap great rewards for your waistline.
November11th

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Guilt Free Pizza

Posted in: Guilt Free Food

Pizza – a staple in every hungry household without the energy nor proclivity to cook up something special. With a delivery time of only thirty minutes or less, you get a piping hot meal without any time or effort wasted.

Traditionally better suited for group meals, eating too much pizza occurs often enough depending on the appetites of your companions. A pizza slice feels so right in your hands that you can’t help but eating more than one. Really, it can sometimes be a free-for-all to get that last slice of pizza.

The problem with pizza? Too much salt, fat, and sugar. A survey conducted by the Food Standards Agency (FDA) show that 65% of the pizzas in the survey had much more salt, fat, and sugar than the recommended portion per person.

Still, the tomato sauce from pizza is rich in lycopene. This gives the body plenty of antioxidants to fight against disease.

The best way to make healthier pizza is to do it yourself. The average pizza slice contains over 300 calories, so reducing the size of the pizza slice is important.

Managing the ingredients is also critical. Whole grain crusts are better for the digestive system. The aforementioned tomato sauce and its health benefits are key components, as well.

Cheese is one of the major sources of calories in the pizza. A low-fat cheese should work wonders. Healthy toppings are also plentiful. Vegetables are always good. Onions, peppers, olives, spinach, and mushrooms have always been great choices.

Chicken or shrimp are preferable to pepperoni and sausages, the latter containing lots of fat.

Instead of dialling the local pizza chain when hungry, have fun making your own pizza and end up being healthier for it, too. If you want something done right, you should do it yourself.
November10th

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Guilt Free Doughnuts

Posted in: Guilt Free Food

Coffee and doughnuts have long been breakfast staples for people everywhere. It is very easy to purchase them at convenience stores on the way to work. It also provides a good energy boost to combat early morning drowsiness.

However, doughnuts are not the healthiest foods around, as it is composed mainly of flour, sugar, and fat. With ingredients like that, doughnuts have earned its reputation as one of the most fattening foods around.

A major source of unhealthiness is the transfats used in making doughnuts. Trans fats are formed whenever vegetable oils are used to give certains foods a longer shelf life. When used with doughnuts, it enhances their flavor and composition.

These trans fats are a major source of bad cholesterol. Over time, this causes clogged arteries, which may lead to heart problems in the future.

The concern over trans fats has been overwhelming enough that Dunkin’ Donuts, the largest coffee and donut chain in the world, has made an effort to remove trans fats from its products.

Instead of using trans fats, Dunkin’ Donuts is now using a specially made cooking oil composed of palm, soybean, and cottonseed oils. The trans fats levels in their douhgnuts will be at less than half a gram per serving.

Taste tests in stores all over the United States show that there has been no negative respones from the new formula. The new trans fat free oil will be used in other Dunkin’ Donuts stores around the world within the next few years.

Mighty-O Donuts is another doughnut store that offers a healthier option for the sugary treat. The donut recipe is made using organic materials that contain no chemical preservatives, trans fats, and no colorings or artificial flavors. Going organic means more vitamins and minerals, and less food additives that may cause health problems.
October27th

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3 Ways to Healthy Fast Food

Posted in: Guilt Free Food

1. Be selective

Over the years, fast food restaurants have expanded their menus to include healthier options such as soups, salads, and grilled meats. But don’t think that it’s necessarily healthy because it’s advertised as being healthy. A lot of these offerings are still high in fat, sugar, and calories. High-fat salad dressings and sauces are some of the primary culprits here.

Don’t be afraid of asking for the dressings and sauces to be set aside. You can then ration it yourself to better control your caloric intake.

Think ‘grilled’ instead of ‘fried’.

Reading the nutritional values on the menu is very helpful. This website allows you to do a search on healthy menu offerings at various fast food restaurants.

Check out this article to see exampes of healthy fast food restaurants.

2. Avoid “Super-sizing”

Order a burger meal and you’ll receive a burger, fries, and soda, with the option to super-size it. Many fast food restaurants train their employees to offer the super-sizing option because a large percentage of customers are converted when asked. Oftentimes, we don’t even think about it, we just accept the super-size option because it’s in our nature to be agreeable.

It’s cheaper to order a value meal, but the soda that comes with the meal is a major source of calories and sugar. Ask for a glass of water instead.

3. Enjoy your meal

This seems like an obvious thing to do, but I often see people devouring their food and gulping their drinks in a mad rush, as if eating were simply a task to be finished. Eating as if it were an afterthought leads to poorly-thought out nutrition and diet choices. Take control of your dietary lifestyle.

Eating slowly ensures proper digestion. You also avoid overextending yourself because it does take some time for our bodies to recognize if we are already full.
September15th

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Discover Why This Common Kitchen Staple Is Making News

Posted in: Guilt Free Food

Do blueberries banish belly fat?

You bet, says researcher E. Mitchell Seymour, MS, of the University of Michigan. His new study shows rats that ate a diet high in blueberries lost abdominal fat – the kind linked to increasing waist size, risk for diabetes and heart disease.

Amazingly, this happened even when the rats ate a high-fat diet. As an added bonus, the blueberry eating rats also had improved glucose control – meaning their blood sugar was more stable!

Not surprisingly, researchers also suggest that blueberries may somehow alter the way the body stores and processes sugar – great news for those with a tricky metabolism.

The research was presented at Experimental Biology 2009. The experiments included feeding obese rats either with a low-fat or a high-carb diet both enriched with whole blueberry powder.

After three months, the rats in both eating groups that were fed the blueberries had improved glucose control and improved insulin sensitivity. These factors are both strongly related to lowering the risk of heart disease and diabetes.

Blueberries are exceptionally easy to incorporate into your diet. Readily available while in season, you can also get them frozen. Put on cereal, eat with yogurt, flavor a protein shake – the possibilities are endless. It’s the ultimate “anti-aging” treat!

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