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Fill up on fiber!

The benefits of fiber are important for health and weight loss. Getting the recommended amount of fiber daily (25-38g) helps lower your risk for high cholesterol, heart disease, colon cancer and many digestive disorders (constipation, hemorrhoids, and diverticulitis). Fiber adds bulk to your diet which helps you feel fuller longer because it slows the emptying of your stomach. One great source of fiber is beans. Beans are also low on the glycemic index and that’s good if you’re watching your blood sugar.

One cup of boiled navy beans has about 19g of fiber. One cup of small white beans has about 18g of fiber.

White beans pureed are a great substitute as fat in baked goods like brownies or for thickening soups.

One cup of great northern beans has about 12g of fiber.
One cup of boiled kidney beans has about 16g of fiber.
One cup of pinto beans contains about 11g of fiber.
One cup of canned black beans has about 16g of fiber.

Add black beans to salads, burritos, quesadillas or serve with brown rice. Black beans also make a good veggie burger.

One cup of cranberry beans have about 17g of fiber. Cranberry beans can be added to pasta.

One cup of boiled lentils has about 15g of fiber. Use lentils for soup or use them to make a meat dish a vegetarian one, for example sloppy joes. Lentils also don’t require you to soak them before cooking.

One cup of boiled chickpeas has about 12g of fiber. Use chickpeas to make hummus for vegetable dips, as a replacement for mayonnaise on sandwiches or add it to a salad.

White beans tend to have more fiber than colored beans (red or black) but the colored beans tend to contain antioxidants.

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Potassium is a great mineral that has a lot of health benefits. Not only does it counter act the sodium intake in your body, thereby reducing blood pressure, it helps your muscles move, allows your nerves to work and it helps your kidneys to filter blood. Potassium is thought to help lower cholesterol too. However, taking potassium supplements without your doctor’s approval isn’t a good idea. Instead, try getting it from food. Here are some excellent sources:
• Baked potato without skin
• Tomatoes/Tomato paste
• Nonfat plain yogurt
• Halibut
• Avocados
• Fresh fruits (bananas, oranges, cantaloupe and strawberries)
• Center loin pork chop
• Orange juice
• Dried fruits (raisins, apricots, prunes, and dates)
• Spinach
• Beans, lentils and peas

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Blackberries have great benefits, besides tasting awesome! Here’s a rundown of some of their benefits:

  1. Anthocyanin’s, which gives blackberries their color, is an antioxidant & an anti-inflammatory. They also help destroy free radicals that can lead to heart disease.
  2. Research has shown that the ellagic acid in blackberries may have cancer fighting properties. Ellagic also protects the skin from harmful UV rays. It also helps tighten the skin naturally –no surgery required!
  3. One cup of blackberries has half the RDA of Vitamin C, an antioxidant which supports the immune system lowering the risk of certain cancers. Vitamin C also lowers the risk of heart disease. One cup also has over 30% RDA of fiber promoting healthy digestion, again lowering the risk of heart disease
  4. Blackberries have been given an ORAC value (oxygen radical absorbency capacity) of about 5350 per 100 grams, placing them near the top of ORAC fruits. They contain a high level of phenolic acids. These antioxidant compounds are the most formidable anti-carcinogenic agent.
  5. Phytoestrogen, a natural plant estrogen found in blackberries, help relieve PMS symptoms like bloating and food cravings. They can even help menopausal hot flashes!
  6. Blackberries have 36% of Vitamin K, which helps aid the body’s absorption of calcium.

 

  • Eat blackberries as a snack or incorporate them into meals (salads, cereals)
  • Eat fresh within a few days. You can freeze them up to 6 months. Just place a single layer on a cookie sheet in the freezer and then bag when frozen.
  • One cup has only 36 calories, 0 fat, 2g of protein, 0 cholesterol, and only 1g of sodium.
  • They have 7.6g of fiber, more 1 cup of bran flakes. For people trying to lose weight, that fiber helps with satiety. Blackberries also give you quick energy.

100 Snacks under 100 Calories

SNACK

CALORIES

FAT/SAT.FAT

CELERY (1 MED STALK)

6

0.1/0

GREEN BEANS (10, RAW)

17

0.1/0

RED PEPPER STRIPS (1/2 PEPPER, RAW)

18

0.2/0

ZUCCHINI (1 CUP SLICED)

18

0.2/0

CARROT (1 SMALL, RAW)

20

0.1/0

MUSHROOMS (1 CUP, RAW)

21

0.3/0

JICAMA (1/2 CUP, SLICED)

23

0.1/0

HARD CANDY (2 SMALL)

24

0/0

GRAPE TOMATOES (12)

25

0/0

POMEGRANTE (1/4)

26

0.1/0

CAULIFLOWER (1 CUP RAW W/ RANCH DRESSING, FATFREE (1 TSP)

30

0.2/0

POPCORN (1 CUP, AIR-POPPED)

31

0.4/0

RASPBERRIES (1/2 CUP)

32

0.4/0

PERSIMMON (1)

32

0.1/0

SPINACH (1/2 CUP, COOKED)

32

0.8/0.1

BROCCOLI (1 CUP, RAW) W/ITALIAN DRESSING, FAT FREE (1 TSP)

33

0.3/0

GRAPES (10)

34

0.1/0

GUMDROPS (2 MED)

34

0/0

QUAKER® RICE CAKE (1)

25

0/0

CELERY (1 MED STALK) W/ PEANUT BUTTER (1 TSP)

37

2.8/0.6

GOLDFISH CRACKERS (15)

41

1.6/0.1

JELLY BEANS (10)

41

0/0

GRAPEFRUIT (1/2 MED)

41

0.1/0

OSCAR MAYER® TURKEY BREAST, FAT FREE (4 SLICES)

42

0.3/0.1

BLUEBERRIES (1/2 CUP)

42

0.2/0

KIX® (1/2 CUP)

44

0.4/0

WATERMELON (1 CUP)

46

0.2/0

STRAWBERRIES (1CUP)

46

0.4/0

 

 

 

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Achieve Results With Small Steps

Each week, take some time to decide on 2 healthy goals for next week. They could be as simple as walking a few hundred steps more each day or increasing your water intake a few ounces each day. This will help you achieve your weight loss goals faster!

My Plate.jpe

Easier way to eat healthier-mind your plate

Look at your plate before you start eating. Make sure your plate is 50% vegetables and fruit (preferably mostly veggies), 25% whole grain and 25% lean protein. Add some plant based fat and you're good to go!

5 Foods that can Hydrate You

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In summer and you know you need to stay hydrated, but drinking water isn’t the only way you can stay hydrated. You can get 20%-25% of your daily water intake from food!

  1. Cantaloupe- 90% water. However, cantaloupe contains 30 times more beta-carotene (a powerful antioxidant & may lower risk for heart disease) than oranges.
  2. Eggplant- 92% water. Benefits include anthocyanins & antioxidants.
  3. Spinach-92% water. You can eat spinach raw or cooked. Spinach is extremely rich in antioxidants. It’s an excellent source of potassium, folate, and magnesium. These all help keep blood pressure down.
  4. Watermelon-92% water. Contains lycopene (a phytonutrient important for cardiovascular and bone health) which may help fight certain cancers too.
  5. Yellow Pepper- 92% water. Contain 307% of the Daily Value of Vitamin C!