Digestive Problems?

Do you ever have that feeling of being "backed up"? Or maybe you have gas, cramps, pain, diarrhea, and bloating more often than not? It's a common side effect of many of the foods we eat today. Choose food wisely if you feel that you have a sensitive digestive track.

Here are a list of foods that inhibit proper digestion.

1. Dairy Products - Cheese, Milk, Ice Cream & Yogurt. It has to do with the high sugar & fat content. Plus our bodies are not made to break down dairy products after infancy.
2. Spicy Foods
3. Acidic Foods - like citrus fruit, and tomatoes. Too much citrus fruit can cause problems.
4. Fatty Foods
5. Fried Foods
6. Processed Foods - Like white bread. They lack fiber.
7. Artificial Sweetener - Sorbitol, which can be found in gum, diet foods, and some fruit like apples & peaches. It's very hard for your body to digest, and when it enters the large intestine, can cause gas.
8. Alcohol
9. Caffeine - Causes gastrointestinal track motility - basically is speeds everything up, which can cause diarrhea.
10. Sweet or Salty - You're body doesn't like digesting foods that are super sweet, or super salty.
11. Spoiled Foods - DUH!

Quinoa & Turkey Stuffed Peppers

Quinoa is a amino-acid rich protein seed that has a fluffy, slightly crunchy texture and a mild nutty flavour when cooked. Mixed with ground turkey, spinach, mushrooms, and goat cheese, this super nutritious stuffing is baked in red peppers for a delicious protein rich meal.

I made it this last night, and it's amazing! (I posted pictures on Twitter too... Check 'em out @BroncoFit )

Ingredients

• 1 cup chicken broth
• 1/2 cup quinoa
• 2 tsp vegetable oil
• 1 lb ground turkey
• 1 onion, minced
• 2 cloves garlic, minced
• 1/2 tsp salt
• 1/2 tsp red pepper flakes
• 2 cups chopped cremini mushrooms
• 4 cups chopped spinach
• 1/4 cup goat cheese
• 4 large red bell peppers, tops cut off, and ribs removed

1. In a saucepan, bring the chicken broth to a boil over med-high heat. Stir in quinoa and simmer, covered for 10 mins. Remove from heat and leave covered for 15 mins.

2. Meanwhile in a large non-stick skillet, heat oil over med-high heat; brown turkey, breaking into small pieces. Transfer to a plate, and set aside.

3. Sautee onions until tender and golden, about 7 mins. Stir in garlic, salt, and red pepper flakes and cook for 1 min. Stir in mushrooms and cook until golden brown and not liquid remains.

4. Remove from heat and stir in spinach, and quinoa. Transfer to a bowl. Add turkey, and goat cheese and mix together.

5. Spoon mixture into hollowed red peppers, and bake at 375 in oven until peppers are tender-crisp and filling is hot, about 20 mins.

TV is Good for You

Okay, that is a bit of a white lie. But you can learn a lot from watching educational television shows. Not that reality crap.

Here is what I learned last night watching TV...

• Eating too fast can make you gain weight. YES, this is very true. When you eat, your intestine secretes a enzyme that absorbs nutrients. The main function of this enzyme is actually to signal the brain when you've had enough food. So if you eat too quickly, you will over eat, and the signals will not reach the brain in time to tell you to stop.

• Marinating your beef in rosemary and/or herb spices will lower the carcinogens in the meat when you cook it. True! When we cook beef at high temperatures there is a process that happens to the molecules which turns them into free radicals (or something bad like that). When you ingest the beef, these free radicals attach themselves to cells, which could potentially cause a cancer cell. Using Rosemary, and/or herb spices lowers the risk by a staggering 79-88% !! The herbs actually have antioxidants in them which absorb the free radicals during cooking. So you absorb less when you eat. Plus, the herbs and rosemary add a wonderful flavour!

• Washing your hands in hot water kills bacteria. Wrong! To effectively kill bacteria on your hands, you'd need to wash your hands in water that is 110 degrees. Which is obviosuly WAY to hot for your hands. BUT what does effectively kill bacteria on your hands is soap! Duh! Now, some people say that antibacterial soap works better at removing germs on your hands than regular soap. In fact, this is not true. Regular soap and antibacterial soap remove the same amout of germs. There is no difference!

Who knew TV could teach you so much?!

Burn Fat, Build Lean Muscle with CLA

Conjugated linoleic acid (CLA) is a naturally occurring fatty acid that affects the way our body stores and uses energy, causing a significant increase in lean muscle mass and a decrease in body fat. This also contributes to a more efficient metabolism, since muscles burn more calories than fat. CLA also inhibits enzymes that help break down fats, slowing the amount of fat deposited and stored in the body.

CLA occurs naturally in meats and dairy products. However, changes in eating habits and food production methods mean that we are getting 80% less CLA in our diets than 20 years ago. Many people have reduced their meat and dairy intake, and most beef cattle are now raised on grain-based feed, not grass rich in linoleic acid.

Food Safety 101

From time to time, you may hear about food scares in the news, leaving you wondering what’s safe to eat. The good news is, simply handling certain foods properly can help keep you healthy. Here are a few common foods that require special attention:

Poultry and meat: Raw poultry and meat can harbor dangerous bacteria that may cause serious illness or even death if not handled properly. Always use a dedicated cutting board to prepare raw poultry and meat and thoroughly wash all surfaces and utensils that have come into contact with it. In addition, make sure you carefully wash your hands before touching any other foods, utensils, or surfaces.

Eggs: Raw eggs have occasionally been associated with salmonella poisoning. Salmonella may be found on the outside of the eggshell before the egg is washed or it may be found inside the egg if the hen was infected. However, eggs contain natural antimicrobial substances in the egg white, and all eggs are washed and sanitized before they are packed. Factors that contribute to disease outbreaks are inadequate refrigeration, improper handling, and insufficient cooking (salmonella is destroyed by heat). Egg dishes properly prepared and promptly eaten are rarely a problem. Remember to always keep your eggs refrigerated and make sure you use them immediately after cracking.

Fruits and vegetables: The surfaces of some fruits and vegetables may be contaminated with bacteria or coated with pesticides. Thoroughly wash all fruits and vegetables before eating. This goes for the inedible skins of fruits and veggies, like cantaloupe and avocados, too. Also, keep fruits and veggies separated from raw meats, seafood, and eggs in the refrigerator. If you hear that produce has been contaminated (as bagged spinach was at one time and cantaloupe was a year ago), it’s better to stop eating it for a while until the issue is resolved.

Seafood: Always look for freshness when choosing seafood. In some cases, when the catch has been left out in the sun too long or the fish haven’t been transported under the proper refrigeration, toxins known as scombrotoxin, or histamine, can develop. When purchasing fresh fish, make sure it doesn't smell overly fishy or sour. Fresh fillets should have shiny flesh — steer clear of fillets that look dry or dull. Keep fresh fish refrigerated for up to two days, or freeze it if you can’t cook it within that time. If you’re buying frozen fish, make sure the package isn’t torn and that there are no signs of frost or ice crystals, which could indicate that the fish was thawed and refrozen. Be sure to thoroughly clean all surfaces and utensils after preparation.

Imported Foods...

I came across this very disturbing email. I'm not sure exactly how much of is it true. BUT it's worth a read AND probably worth your personal attention. Even if it only takes you a second during your next grocery shopping trip.

How is it possible to ship food from China cheaper -- than having it produced in Canada or at least the U.S.?
 FOR EXAMPLE THE "OUR FAMILY" BRAND OF THE MANDARIN ORANGES SAYS RIGHT ON THE CAN FROM CHINA .... SO FOR A FEW MORE CENTS BUY THE LIBERTY GOLD BRAND OR THE DOLE IS FROM CALIFORNIA .

ALL "HIGH LINER"AND MOST OTHER FROZEN FISH PRODUCTS COME FROM CHINA OR INDONESIA.  THE PACKAGE MAY SAY "PACIFIC SALMON" ON THE FRONT,  BUT LOOK FOR THE SMALL PRINT.  MOST OF THESE PRODUCTS COME FROM FISH FARMS IN THE ORIENT AND THERE ARE NO REGULATIONS ON WHAT IS FED TO THESE FISH.

Recently a Montreal Gazette had an article by the Canadian Government about how Chinese feed the fish.  They suspend the chicken wire crates over the fish ponds, and the fish feed on chicken sh_!  Canadian Government recommended and stressed NOT to buy any type of fish imported from China.  If you search the Internet about what the Chinese feed their fish you'll be alarmed, e.g. growth hormones, expired anti-biotics from humans etc., and never buy any type of fish or shellfish that comes from these countries...Vietnam  China, Philippines.  Check this out personally.

Can's of Truffles from France are only packaged there. The Truffles are product of China.
ALSO WATCH FOR PICKLES!!!  A LOT OF THE NO-NAME PICKLES COME FROM INDIA.
BICK'S HAVE RECENTLY CEASED OPERATIONS IN CANADA -- DON'T BUY THEM.

Another example was in canned mushrooms.  No-Name brand came from Indonesia.
Next to them were President Choice brand. Product of Canada!!  The PC went into my grocery bag.

Also check those little fruit cups we give our children.  They use to be made here in Canada in the Niagara region until about 2 years ago....They are now packaged in China!

While the Chinese, export inferior and even toxic products and dangerous toys and goods to be sold in North American markets, the media wrings its hands and criticizes the Harper Government or Obama Administration for perceived errors.

Yet 70% of North Americans believe that the trading privileges afforded to the Chinese should be suspended!!  Well, duh.  Why do you need the government to suspend trading privileges?

SIMPLY DO IT YOURSELF CANADA & U.S.A.!!

Simply look on the bottom of every product you buy, and if it says 'Made in China' or 'PRC' (and that now includes Hong Kong), simply choose another product, or none at all.

You will be amazed at how dependent you are on Chinese products, and you will be equally amazed at what you can do without.

Who needs plastic eggs to celebrate Easter?  If you must have eggs, use real ones and benefit some North American farmer.  Easter is just an example; the point is not waiting for the government to act...just go ahead and assume control on your own.

Canadian Thermos bottles were made here for many years. Thermos sold out in the 1990's and now the bottles, those that keep our food warm or cold are now made in CHINA.  We lost about 200 jobs!

THINK ABOUT THIS,

If 200 million North Americans refuse to buy just $20 each of Chinese goods, that's a billion dollar trade imbalance resolved in our favour...fast!!
The downside?  Some Canadian/American businesses will feel a temporary pinch from having foreign stockpiles of inventory.
Just one month of trading losses, will hit the Chinese for 8% of their North American exports.  Then they will at least have to ask themselves if the benefits of their arrogance and lawlessness were worth it.

START NOW and don't stop.
Send this to everybody you know.  Let's show them that we are intelligent Canadians/Americans, and NOBODY can take us for granted. If we can't live without cheap Chinese goods for one month out of our lives, WE DESERVE WHAT WE GET!

Pass it on, North America !!   

Healthy Eating - Basic Principles

Variety and quality are two essentials when it comes to eating well and reducing your risk of chronic disease. While the basic principles of healthy eating are quite simple, unfortunately the majority of people fail to follow them, and end up looking like Homer Simpson. ->

Embrace variety. Don’t base your diet predominantly on just a few foods. Consuming a wide variety of healthy foods, especially nutrient-dense, high-fiber vegetables and fruits in a rainbow of colors, provides you with the phytonutrients (plant chemicals) you need to stimulate your body’s immune cells and infection-fighting enzymes and prevent disease.

Avoid processed foods. Your diet should consist primarily of whole foods that haven’t been adulterated by processing or the addition of sugars, a lot of sodium, trans fats, and preservatives. Evaluate the quality of the carbohydrates, protein, and fats you eat and learn how your food is produced. Be aware that the nutrient value of the animal protein that ends up on your plate can vary widely depending on what food was available for that cow, pig, lamb, chicken, or fish to eat.

Avoid empty-calorie foods and beverages. Some foods and beverages, such as packaged baked goods and sugary sodas, are filled with empty calories to begin with; while others, like white bread and white rice, are stripped of their nutrients and fiber during processing, destroying their nutritional value.

Remember that taking vitamin or mineral supplements is not a substitute for a healthy whole-foods diet. Be aware that calories count, but…stop obsessing about calories, grams of fat, carbohydrates, protein, or anything else. Counting every calorie and weighing your food down to the ounce is simply not conducive to a pleasurable lifestyle or useful for keeping extra weight off over the long run. When you make healthy food choices most of the time you will be satisfied with reasonable food quantities, and counting becomes unnecessary.

 

Q & A with BroncoFit - Brown Rice

Q:   Is brown rice really better for you? Also, is instant rice or slow-cooked rice more nutritious?

A:  Brown rice is definitely more nutritious than white rice. White rice is processed so that the bran and germ layers are removed — this essentially robs the grain of its nutritional value because those layers are the ones that provide the most nutrients. Brown rice retains its outer bran layer, which provides six times the fiber of white rice. The bran also provides many vitamins and minerals that are lacking in white rice. Brown rice also has a nuttier flavor than white rice.

In terms of cooking, it doesn't make a huge difference which way you choose to make rice. Instant rice is cooked and then dried, which is why it cooks so fast. Although it's easier to use instant rice, the grain does lose some of its nutrition because of the double cooking. However, if you're short on time and need to use the instant, that's okay.

Tips so You Won't Overdo it This Holiday Season

Remember these tips as you fill your holiday plate:

 

Load up on fruits and vegetables. They have more fiber and fewer calories so you can fill your plate, eat healthy, and satisfy your appetite.

 

Move away from the buffet. Fill a small plate with no more than two food items at once and then mingle. Hang out with the talkers, not the eaters. Keep something in your hands, like a low-calorie drink, and avoid the temptation to grab appetizers as they pass by.

 

Don't deprive yourself completely. Allow yourself a few special holiday treats, but choose carefully. Think before you load your plate with holiday food. Bypass most of the buffet and save your calories for the foods you really enjoy.

 

Prolong the moment. The longer you linger before indulging in your holiday food choices, the less likely you’ll eat too much. Don't head straight to the front of the buffet line. If you're the first to eat, then you'll be finished before everyone else and more tempted to go back for seconds.

Here are four steps you can take to put a healthy holiday eating plan in place:

Don't face holiday eating on an empty stomach. Have a little satisfying protein like low-fat Greek yogurt or a handful of almonds before heading to a holiday event. Arriving hungry will quickly dissolve your ability to resist overeating high-calorie holiday food.

 

Bring your host a healthy holiday dish. If you’re asked to prepare a dish for a holiday gathering (or even if you’re not), whip up a health-conscious choice that you can fill up on. Then you can be sure that there’s at least one healthy option on the table.

 

Arrive with the right holiday attitude. Make holiday events more about spending time with family and friends and less about the food.. But for some people, holiday events with family members can stir up lots of emotions. If this happens to you, take time to calm yourself before seeking comfort in holiday foods.

 

Include setting limits on alcohol. Alcohol can increase your appetite and decrease your willpower, and that holiday cocktail is probably loaded with empty calories. Those liquid calories don’t curb your appetite as much as calories from solid food do. Stick to lighter beverages like a glass of wine or a mixed drink with club soda and only one shot of alcohol.

Homemade Soup

This roasted tomato soup is perfect — tomatoes are easy to find, and they're delicious and nutritious. They'll give you a helping of lycopene, a powerful cancer-fighting antioxidant. And just one cup of tomatoes provides almost 40 percent of your daily recommended vitamin C, and 30 percent of your vitamin A. Warm up on a cold day — and boost your health — with this tasty soup!

Roasted Tomato Soup

Ingredients

- 1 1/2 pounds large organic tomatoes, such as beefsteak, cut in half crosswise

- 1 medium sweet onion, such as Vidalia, peeled and cut in half crosswise

- 3 garlic cloves, unpeeled

- 4 teaspoons extra-virgin olive oil, divided into 1 tablespoon plus 1 teaspoon

- 1/4 teaspoon salt

- 1/4 teaspoon freshly ground black pepper

- 2 cups reduced-sodium chicken or vegetable broth, divided (go for broth in cardboard containers instead of cans)

- 1/4 cup organic tomato juice

- 1 teaspoon organic tomato paste

- 1/4 teaspoon Worcestershire sauce

- 1 tablespoon fresh basil, chopped

- 1 dash brown sugar (optional)

- 1/2 cup whole-kernel corn, fresh from 1 ear, or frozen and thawed

Preparation

Preheat oven to 400 degrees F. Coat a baking sheet with cooking spray.

Toss tomatoes, onion, and garlic in a mixing bowl with 1 tablespoon oil. Season with salt and pepper. Spread on the prepared baking sheet and roast until the vegetables are soft and caramelized, about 30 minutes. Let cool.

Peel and seed the tomatoes. Trim off the onion ends. Peel the garlic. Place the vegetables in a food processor or blender with 1 cup broth and the remaining 1 teaspoon oil. Pulse to desired thickness and texture.

Transfer the vegetable puree to a large, heavy pot or Dutch oven. Add the remaining 1 cup broth, tomato juice, tomato paste, Worcestershire sauce, basil, and brown sugar (if using). Bring to a simmer over medium heat, stirring often. Ladle into six soup bowls; garnish with corn and serve.

Makes 6 servings.

Prep Time: 35 mins
Total time: 45 mins

Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 95
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 146 mg
Total Carbohydrate: 13 g
Dietary Fiber: 3 g
Protein: 3 g

A Healthy, Hearty Bowl of Pasta

The perfect meal to follow a killer work out on a cold winter day? A healthy, warm pasta dish filled with flavor — and a ton of veggies too! This pasta primavera recipe is packed with green beans, zucchini, squash, carrots, and basil to fill your stomach, and re-fuel you. It's an easy recipe that works for lunch or dinner, so start cooking!

Pasta Primavera With Sun-Dried Tomatoes

Ingredients

- 8 ounces rotini twists or spiral pasta, whole-wheat if possible

- 1 tablespoon olive oil

- 2 cloves garlic, minced

- 1/8 teaspoon red pepper flakes

- 1 cup fresh green beans, cut into 1-inch pieces

- 2 small zucchini, sliced

- 2 small squash, sliced

- 1 cup organic carrots, thinly sliced

- 1 medium red onion, cut into eights

- 1/4 cup chicken broth (go for broth in cardboard containers instead of cans)

- 1/4 cup fresh basil, lightly packed, chopped

- 1/2 cup oil-packed sun-dried tomatoes, chopped

- 1/4 cup Parmesan cheese, grated

- 1/4 cup fresh parsley, chopped

Preparation

Prepare pasta according to package directions; drain.

In medium skillet, heat oil and garlic. Stir in red pepper flakes. Add green beans, zucchini, squash, carrots, and onion and stir-fry until tender-crisp, about 5 minutes. Add chicken broth and simmer 1 minute. In a large serving bowl, toss together pasta, vegetables, basil and sun-dried tomatoes. Garnish with Parmesan cheese and parsley and serve.

Makes 4 servings

Prep Time: 5 mins
Cook Time: 25 mins
Total time: 30 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 300
Total Fat: 10.3 g
Cholesterol: 5 mg
Sodium: 265 mg
Total Carbohydrate: 44.3 g
Protein: 10.8 g

7 More Reasons to Eat FISH!

If the heart-health-boosting, waist-slimming properties weren’t reasons enough to eat more fish, here are seven more ways adding a dose of fish to your diet can improve your health.

1) Prevent Heart Disease: A Danish study of 49,000 women that was published Monday in Hypertension: Journal of the American Heart Association found that women who ate little to no fish had 50 percent more heart problems than those who ate fish at least once per week. Additionally, researchers found that women who rarely ate fish had a three-fold higher disease risk than those who ate it often. Other research has found that eating fish high in omega-3s can slash blood fat levels, which can contribute to a lower heart-disease risk.

2) Reduce Alzheimer’s Risk: Eating fish as little as once a week can help preserve gray-matter neurons — the part of the brain linked to memory and cognition — according to a new study presented last month at the Radiological Society of North America’s annual meeting. Researchers found that people who eat baked or broiled — but not fried — fish had larger brains and larger cells in the areas of the brain responsible for memory and learning. Scientists believe the larger brain volume can help lower the risk of cognitive decline and Alzheimer’s disease.

3) Improve Skin and Hair: One of the biggest drawbacks to a low-fat diet is you often deprive your skin and hair of the healthy fat it needs, leaving it dull and dry. The omega-3s in fish are exactly the type of healthy fat to eat to keep your skin looking nourished and your hair shiny. Research has also linked fish and omega-3 consumption to treatment of skin conditions such as psoriasis.

4) Ease Depression: Several studies have found that when taken along with prescription antidepressant medications, the omega-3s in fish are more effective at treating depression that just prescription medication alone. One study of 52 pregnant women found that taking a 300 mg capsule of omega-3s during pregnancy significantly reduced the women’s risk of postpartum depression.

5) Boost Brain Development: The EFA omega-3 found in salmon and other nutrient-rich fish are essential nutrients for children because they contribute to brain development. Some studies have even found that omega-3 consumption can help soothe symptoms of ADHD. Experts recommend, however, that parents ask their pediatrician before introducing supplements to a child’s diet.

6) Dose of Vitamin D: Saltwater fish is a sun-less source of vitamin D, which scientists say can help ward off disease, promote bone health, and with the help of the omega-3s in fish, ward off cognitive decline. Just one three-ounce serving of salmon contains 75 percent of your daily recommended amount of the vitamin.

7) Stronger Sperm: A recent study of 188 men found that those who ate more fresh fish — along with other healthy foods such as fruits, vegetables, and whole grains — had stronger swimmers than those who ate unhealthy diets. Researchers say that more study needs to be done, but preliminary data shows that the better the participant’s diet, the stronger the shape and mobility of the sperm he produced.

Top 10 Ways to Lose Your Gut - Part One: Nutrition

Okay, so, this is mostly common sense people! Lose your gut for the holidays. And then follow these steps after the holidays to re-lose your gut. Cuz ya'll know you're gonna gain it during Christmas anyhow!



1) Drink more water. Believe it or not, the more water you drink the quicker you will lose weight. When you're getting enough water, your body does not need to retain water. And you will lose water weight. Plus it flushed out toxins in your organs, like your liver, kidneys, and skin!


2) Lower your carbohydrate & sugar intake. Your body needs complex carbs for fuel but nowhere near the amount of simple carbs/sugars that the majority of us ingest on a daily basis. Your complex carbs should come from whole grain sources. Eat carbs in the morning, not for lunch or dinner. Cut back on bread.


3) Cut out the junk food. This is pretty darn obvious. You're not going to get a six pack eating cake, chips, heavy cream, muffins, chocolate bars, bread, caramel macchiatos, highly processed foods, and all other forms of refined sugars.

4) Humans don't need milk. We are the only mammal on earth that drinks another mammal's milk. Gross right? And we are the only mammal that drinks milk after infancy. There are enough vitamins and nutrients in fruits, vegetables, grains, nuts, and meats that we do not need to, and should not be drinking cows milk.

5) No liquor or beer. They call it a beer gut for a reason. Cease the binge drinking! Now I wont say "NO" booze, but moderation is your friend...Not to mention cutting back on the booze will beef up your wallet.

6) Eat smaller meals more often. This rule still holds true. If you have more frequent small meals, you will be less likely to overeat AND it keeps your metabolism burning at a constant rate. An easy way to ensure you're doing this is snacking between meals. Have a mid morning snack, and a mid afternoon snack. Apples, veggies, nuts, and HB eggs are perfect healthy snacks.

7) Don't skip breakfast. You're mom is right. Listen to her! Don't skip breakfast, it's literally the most important meal of the day. If you miss it, you will be more likely to eat a fattening meal at lunch, and in the evening. Eating breakfast also gives you the opportunity to eat carbs! Yay! but only in the morning when you're body is burning it's metabolism at peak performance.

8) Coffee. Adding sugar and milk to your coffee on a daily basis (and more than once per day) can add upwards of 500 additional calories per day. Empty calories that you do not need. Learn to love it black. Or ditch the caffeine habit altogether.

9) Don't eat after dinner (or late): No eating after dinner, unless it's after a workout. Consuming calories before bed for the average person is not needed. You don't really burn many calories while sleeping, so if you eat before bed, the calories will be stored as fat. Not to mention make for a bad nights sleep.

10) Right Food: Learn the right foods to eat. White meat such as turkey, chicken and fish with plenty of veggies are the way to go for dinner. Salads and soups for lunch. For breakfast try oatmeal, fruit/berries, and eggs. Healthy fats keep you fuller longer too. Snack on almonds, other nuts, and avocado etc.
You'll feel better overall, and your tummy will be flatter.

Stop Food-Pushers For Good

A lot people struggle with this common problem — their Moms, Dads, Aunts, Uncles, Husbands, Wives, Grandmas & Grandpas always push food on them. Does it happen to you? Here is what to do: Acknowledge these behaviors. Recognize the problems, sit the people in question down, and let them know that you are trying to lose weight and be healthy. Tell them how they can help and support you. Chances are they'll want to help and will be willing to learn new recipes so that they can cook for you without threatening your health and happiness.

We count on the people closest to us to support us through thick and thin. The fact that a loved one may be sabotaging your efforts to get in shape, whether they are conscious of their behavior or not, can be tough to swallow and address. Take a good look at your current significant relationships to see how they affect your life both on a day-to-day level and on a larger scale. Is anyone in your circle a food-pusher?

Sure, it seems innocent enough. These people may not realize what they are doing, or they may think they are doing it out of love. The bottom line is that their way of loving you is through food. It's time to stop it for good.

Quinoa - Facts & Nutrition Info

Quinoa is a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds.

Healthy Quinoa Salad Recipe

Ingredients

1 1/2 cups quinoa (small disk-shaped seeds)*

1 1/2 cups cooked black beans, rinsed if canned

1 1/2 tablespoons red-wine vinegar

1 1/2 cups cooked corn (cut from about 2 large ears)

3/4 cup finely chopped green bell pepper

2 pickled jalapeño chilies, seeded and minced (wear rubber gloves)

1/4 cup finely chopped fresh coriander

For dressing

5 tablespoons fresh lime juice, or to taste

1 teaspoon salt

1 1/4 teaspoons ground cumin, or to taste

1/3 cup olive oil

Preparation

In a bowl wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve.

In a saucepan of salted boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary).

While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste. Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well.

Make dressing:
In a small bowl whisk together lime juice, salt, and cumin and add oil in a stream, whisking. Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving.

8 Winter Health & Fitness Excuses

 Excuses:

1) It's too cold outside.
Just because the days are getting shorter, and the temperature is dropping does not mean we should all be running indoors to complete our fitness routine. Keeping your fitness goals in the great outdoors is actually still a great alternative to the gym during the colder season, and gets you that much needed fresh air! Just remember to dress warmly, wear layers, and cover your hands, feet, and ears. Jogging, cycling, brisk walks, and even Boot Camp are all excellent outdoor sports.

2) No Really, the weather is too bad.
If the weather is truly unbearable, or you have a medical condition where you can be active in the cold, then get your butt to the gym. Keep your fitness levels up during the dreary winter months is very important because it can ward off depression, winter blues, anxiety, stress, extra weight gain do to a sedentary lifestyle.
Get out and shovel the driveway, make a snow man, go skiing, hit up the hockey rink for some triple sow-cows. There are plenty of things to keep you busy and active in the winter. No excuses!

3) Holiday stress is normal.
Unfortunately, 'tis the season for holiday stress - between money woes, countless parties and simply trying to make everyone happy, sometimes November and December can bring more anxiety than joy.
While much of those feelings are probably situational, be mindful of how you're feeling - if stress starts to interfere with your sleep, or if you're experiencing physical symptoms such as neck pain, back pain or indigestion, speak to your doctor.

4) It's ok to have treats, it's the holidays.
That may be true to a certain extent -- but adopting that mantra for two solid months can lead to permanent weight gain. Enjoy in moderation, and add healthy holiday treats to your regular diet.

5) 'Comfort Foods' and winter go hand-in-hand.
Creamy soups, mashed potatoes and a slice of pie have a way of warming you from the inside out on a cold winter day - but those extra calories can be enough to give you more than a chill!
Try some simple recipe modifications. Swap out a cup of plain Greek yogurt for recipes that call for a cup of sour cream, cream cheese or mayonnaise - you can also go half Greek yogurt/half heavy cream for those that call for straight heavy cream.

6) It's hard to find fresh in-season produce.
Think again. Oranges, pears, apples, sweet potatoes, turnips, grapefruit, kale, broccoli and squash are colorful, in-season produce because they are shipped from warmer climates where they are in season.

7) I'll indulge now, and lose the weight in the New Year.
Some studies show that the weight we gain over the holidays is more likely to say on us throughout the new year. Make sensible eating choices so that you don't have to worry about loosing a ton of weight when January 1 comes around.

8) It's dark when I get home. Who wants to workout in the dark?

If it's at all possible, get your workout done and out of the way first thing in the morning. That's how we were meant to function. And capturing that morning sunlight - now that Daylight Savings Time has ended and the sunrise happens earlier - can boost mood for the whole day.
And if it's truly impossible to fit in a morning workout, be mindful of how that lack of light can affect your mood, health and energy (including later in the day when you don't feel like working out anymore).

Health Benefits of Herring

Healthy Fats
Herring is rich in two fatty acids called eicosapentaenoic acid and decosahexaenoic acid. Eicosapentaenoic acid, or EPA is clinically shown to reduce triglycerides, inflammation and may reduce risk of heart disease. EPA may also help to reduce blood pressure for people who have hypertension. A typical 3-oz. portion of herring contains an average of 2 g of essential fatty acids.

Commonly consumed pickled, smoked or creamed, herring is native to the northern Atlantic Ocean and Baltic Sea.There are more than 200 species of herring, with Atlantic as the most predominate variety sold in North America. Herring provides healthy fats and lean protein to the body, making it a wise addition to your diet.

Protein
Herring, like all fish, provide an excellent source of protein to promote muscle development and repair. Proteins are the building blocks of the immune system providing pathways for blood cell development. Just 3 oz. of herring provides an average of 20 g of protein. It is recommended that Canadians  aim to eat 6 to 8 oz. of fish per week as part of a healthy balanced diet.

Vitamins and Minerals
Herring naturally contains vitamin D, calcium, B-12, selenium and phosphorus. Vitamin D, calcium and phosphorus are important for bone health. Vitamin B-12 helps in cellular function and energy. Selenium helps reduce free radical damage and inflammation.

Healthy Recipe - Calypso Turkey Salad

Sick and tired of chicken, beef, or pork? Try this fun, flavorful turkey salad for your next dinner party, or simply spice up your work week dinner. This salad bursts with delicious fruit, while chutney and curry powder add a punch of seasoning and take this dish to the next level. Light mayonnaise and organic yogurt with minimal added ingredients ensures that you won't be eating extra junk as well. Rich and dynamic, this will be a guaranteed treat for your taste buds!

Calypso Turkey Salad
 
 
Ingredients

• 1 pound cooked turkey breast, cubed
• 1 1/2 cups organic celery, diagonally sliced
• 1 cup organic seedless grapes
• 1/2 cup raisins
• 2 green onions, sliced
• 1 large organic tart apple, cubed
• 1/2 cup organic plain yogurt
• 1/3 cup light mayonnaise
• 1/4 cup chutney, chopped
• 3/4 teaspoon curry powder
• loose leaf lettuce, as needed
• 1/2 cup unsalted peanuts, coarsely chopped

Preparation

Combine turkey, celery, grapes, raisins, green onions and apple in a large bowl.
In a small bowl, combine yogurt, mayonnaise, chutney and curry powder.
Pour dressing over turkey mixture and toss well to coat evenly. Cover and refrigerate at least one hour to blend flavors.
Serve on lettuce leaves and garnish with peanuts.
Refrigerate at least one hour before serving.
Makes 6 servings

Prep Time: 10 mins
Total Time: 10 mins

Nutrition Facts
Number of Servings: 6
Amount Per Serving
Calories: 320
Total Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 70 mg
Sodium: 160 mg
Total Carbohydrate: 31 g
Dietary Fiber: 4 g
Protein: 28 g

Recipe Source: National Turkey Federation

Top Slimming Foods

Looking for a miracle diet food? It's time to call off the search — there's no such thing. If you take in more calories than you expend, you gain weight. It's simple biology, and no milkshake or mackerel can save you from that fate.

But before you throw in the towel, there are certain foods that promote satiety (the feeling of fullness that comes after a meal) more than others. While they're not miracle foods, they can help you eat less over the course of the day. When you're looking for foods that are going to keep you fuller for longer, look for ones high in fiber, healthy fats and protein, or with a high water content.

Apples
An apple a day may keep the fat pants away, too. This portable fruit is the perfect snack, with a high water content and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up.

Eggs
They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels.

Cauliflower
When you are trying to lose weight, non-starchy vegetables such as cauliflower are one of the few foods that can be eaten in unlimited quantities.
TIP: Love the creamy consistency of mashed potatoes? Steam a head of cauliflower and mash it with garlic salt, a sprinkling of grated Parmesan cheese and a touch of butter.

Low fat Yogurt
Calcium combined with other bioactive compounds found in dairy products slows down the process of making fat and increases fat burning, especially around the belly.

Oatmeal
Breakfast is the most important meal of the day — just eating it can make you slimmer. Also, oatmeal was ranked as the most satiating breakfast food on the satiety index.


Salad
Salads are a great opportunity to add a lot of filling foods into your diet at one time: fresh vegetables, lean protein, beans and healthy fats.

Fish
You might be surprised to learn that fish tops oatmeal and vegetables in the satiety department. The Australian Satiety Index ranks steamed white fish such as halibut or cod as the number-one most filling food out of 38 common foods. Also, a new study from Karolinska Institutet in Sweden found that people ate 11 percent less at dinner after having fish for lunch versus those who ate a beef lunch.

Bulgur
High-fiber grains are a great way to round out a meal, and fine-cut Bulgar is easy to cook.
TIP: Find Bulgar in health-food stores and organic markets. For a quick side dish, combine fine Bulgar with chicken broth, diced canned tomatoes and some cooked onions.

Eat This Not That - Pizza Lovers

Looking for a devilish snack? Feeling like you need to splurge? Do you love pizza?


Eat This:
McCain MINI PIZZAS (two)
360 Calories
12 Grams of Fat
800 Mg of Sodium

Not That:
Pilsbury PIZZA POPS (two)
520 Calories
24 Grams of Fat
1,540 MG of Sodium