Bye-bye to high calories snacks at school

Good news for hundreds of parents of elementary and middle school kids. Congressman have asked the Institute of Medicine to to recommend new standards for school snacks and foods that sharply would limit calories, fat and sugar. This means that schools would have to offer healthier foods including those that are sold in the vending machines.

The new foods will include:

Fruits, vegetables, whole grains, nonfat or low-fat dairy among others

Learn more about low calorie food at schools

Cranky-Free Diet

Hello guys,

I read article on Yahoo.com about cranky-free diet, and this diet will help you to lose weight without altering your mood. The diet consists on 1,600 calories per day and gives you a variety of low-calorie foods that you can substitute from the high-calorie foods without losing the protein and vitamins.

Cranky-free diet

Negative Calories Foods

What are negative calories foods? Well, those are the type of foods that instead of adding calories to your budy, it actually helps you substracting calories and thus help you to lose weight. In order for your body to process foods, it needs at least 100 kcal to digest your food. Some fruits such as apple, cranberries, orange and mango are considered negative calories foods or what is most often known as "wonder foods".

To see the list of negative foods click here.

Healthy kids in Florida

According to the Sun-Sentinel, lawmakers are persuading a bill in which schools will be required to offer physical education or PE every day. I think it would be very beneficial for children to learn the importance of practicing a sport and to become good at it, since we have seen little kids suffering from diabetis and other health related problems such as obesity, to the lack of exercise and healthy eating habits.

Healty Kids in Fla.

Steve's expresso = Unhealthy FAU's coffee shop

Like most of the students at FAU, we rely on the little cafeteria that FAU's Fort Lauderdale campus has. To my misfortune, Steve's Expresso only sell high calorie foods, like pizza, hamburgers, and sandwiches. But, I found an interesting way of saving calories. First, if you like wraps or sandwiches, try to get whole wheat bread or wraps, the difference between whole wheat and white bread is 62 kcal. If you like cheese I suggest you to have an American cheese which contains 369 Kcal less than the Provolone cheese, same when deciding whether to buy a diet soda versus the regular.

For snacks, I highly suggest you to eat an apple which contains 70 Kcal, this fruit is actually a negative calorie food, this means that instead of adding calories to your body it actually helps you lose some.

Chinese food is bad for you

I always thought that Chinese food wasn't as bad as eating McDonald's or BK, but to my surprise Chinese food contains more calories in a meal that someone needs the entire day. For instance, an egg roll contains 200 calories, cup of rice has another 200 calories, a plate of stir-fried green has 900 calories, six steamed pork dumplings has 500 calories; this meal contains about 1,800 calories and an adult is supposed to eat 2,000 calories a day! So, if you still want to eat Chinese food once in a while, I suggest that you only eat half of everything and take the other half home.

Stay healthy!

more on Chinese food

healthy café shop

Hello guys,

For those of you who enjoy a cup of coffee with a sandwich, well I have good news for you; Nature's Way Café is an alternative for you to eat well and healthy. Their motto is "Eat well, Be well", they offer various healthy alternatives for breakfast and lunch.

This coffee shop has 12 different locations in Palm Beach County, so don't think twice and eat healthier at Nature's Way Café.

Vitamins aren't always good

Hello guys,

In a recent scientific study on vitamins it was discovered that some of these vitamins that are often recommended by our doctor such as Vitamins A, E and beta carotene supplements to prolong life, may shorten lifespan.

I usually do not take any vitamins, but I know a lot of people that do it; so if you take vitamins or know someone that does it, pass the this article along.

More on vitamins

Healthy restaurants in South Florida

Want to eat healthy and don't know where? Here's a list of healthy restaurants in South Florida.

Healthy Bites Grill
9704 Clint Moore Road
Boca Raton, FL 33496
561-483-3334

Their specialties include: salads, soups, burgers, hot or cold custom-built Boar's Head sandwiches, whole-wheat tortilla wraps and personal-size pizzas.

entrées: sliced sirloin, grilled portobello, grilled chicken breast, mahi mahi and salmon.

Thai Avenue Restaurant
6920 Stirling Road
Davie, FL 33314-7113
954-966-6332

They offer healthy Thai food, and their menus have Thailand's information.

Afterglo
1200 Washington Ave.
Miami Beach, FL 33139
305-695-1717

Their menu include: organic meats, salads, fish, & tuna.

Whether you're in Boca Raton or in Miami you'll enjoy a tasty and healthy dinner.

Organic Pizza

Hello healthy eaters,

Good news for those people who are conscious about the environment, now they can enjoy a delicious pizza made by organic ingredients. Pizza Fusion has united to the cause to save the planet and is the first pizzeria in South Florida to use organic foods, wind energy and hybrid cars, all of this to offer healthy food and contribute with the use of alternative energy sources. With four locations in South Florida, Pizza Fusion will satisfied both the consumer and the environment.

Green pizza near you

Doughnuts for healthy eaters

Now you don't have to feel guilty anymore for eating a doughnut; Krispy Kreme came out with the whole wheat doughnut which contains only 180 calories as opposed to a 380 calories Caramel Kreme Crunch or a 290 Chocolate Iced Glazed Cruller.

Click hear to learn how many calories your favorite doughnut has

Fast Healthy Foods

Hungry and can't wait until you get home? Stop by McDonald's or Burger King and have a delicious lunch under 300 calories!

Who could ever thought that a fast food restaurant could sell healthy food. Well, it has been a while since these restaurants implemented a "healthy" menu.

McDonald's food choices

Asian Salad with Grilled Chicken

300 Calories

10 g of Fat

23 Carbohydrates

32 g Protein

Bacon Ranch Salad with Grilled Chicken

260 Calories

9 g of Fat

12 Carbohydrates

33 g Protein

Grilled Snack Wrap with Ranch

270 Calories

10 g of Fat

26 Carbohydrates

18 g of Protein

BK food choices

Under 200 Calories:
• Low Carb Original WHOPPER JR.® w/cheese*
• Low Carb Original WHOPPER JR.®*
• Low Carb TENDERGRILL® Chicken Sandwich
• Low Carb BK VEGGIE®*
• Side Salad w/ KEN’S® Border Ranch Dressing
or KEN’S® Light Italian Dressing (2 oz packet)
• Onion Rings - Small
*w/o mayo, ketchup, and bun

Enjoy!

Muvico: the unhealthy palace

I try to go to the movies at least two or three times a month, and every time that I go, I wish they sold snacks that were healthier. If your first stop is the concession stand, here are some nutritional information about the products that people often buy.

Popcorn (Small)
400 Calories
Popcorn Shrimp (Serving 3 oz)
280 Calories
Nachos with Cheese (Small)
554 Calories
Soft Pretzel
483 Calories
Hot Dog with Bun
305 Calories

Let's see, if you buy a portion of nachos with cheese (554 cal) plus a bottle of coke (239 cal), your injecting to your body 793 calories just on snacks. My recommendation is, if you want to have a snack while watching a movie, share a small portion of popcorn and drink water, this way you will feel satisfied and after the movie you can enjoy a real meal.

Florida Renaissance Festival = Junkie food

Last Saturday I went to the Renaissance Festival and I had tons of fun, except when I got hungry and wanted to eat right away. The problem with these types of festivals, is that they don't offer a variety of foods, and one has to eat whatever they sell. If you are on strict diet and do not want to cheat, I advise you pack a sandwich at home before you head to the Renaissance Festival. But, if you happened to forget to bring your own lunch, and you're hungry and you can't wait, try these tips that will help you to keep your lunch under 500 calories.

1. Don't drink soda, instead drink water.


2. If you're going to eat a hamburger, eat just the meat and with some french fries (you still need your portion of carbohydrates)


3. if you're going to eat an ice-cream or any type of dessert, order the smallest portion.

Have fun!

Publix is converting to organic foods

Yes, that's true. In a recent article of the South Florida Business Journal, Publix announced that they are going to be converting to their first organic store in Boca Raton; GreenWise Publix will open in the summer on Glades Road. In an effory to appeal to people interested in healthy foods, Publix is bringing organic foods to a mainstream grocery store.

Read more here

Ciau

Miami is one of the fattest cities in the country

Hey guys,

Not so long ago the list of the fittest and the fattest cities in the U.S. was released, and Miami happened to be in the 19 spot on the list. This list is based on gyms and sports clubs in the area, alcohol consumption, climate, air quality and other factors.

See the list of the fittest and fattest cities in the country

How healthy is Jamba Juice?

If you think that by replacing a meal with a Jamba Juice smoothie will "save" you calories, you're wrong, unless you are having a Jamba Light which contains 250 calories, you will not save calories but gain.

Here is the nutrition information for a regular size Banana Berry and a regular size light Strawberry Nirvana:

Banana Barry (Regular)
450 calories

106 g of carbohydrates

93 g of sugar
105 mg of sodium

Strawberry Nirvana (Light)
250 calories
55 g of carbohydrates
46 g of sugar
270 mg of sodium

But you could save even more calories, if instead of ordering a regular size, you order small size with skim milk, and sugar substitutes like splenda.

Here is a complete list of Jamba Juice's nutritional information.

¡A su salud!

6 p.m. happy hour time!

Most of the alcoholic beverages that we drink are high in calories, and we all know that one drink usually doesn't set the mood. So, if you usually have more than three drinks when you go out, you may start gaining weight a lot faster if you don't exercise and eat right.

I'm not trying to tell you that drinking in high quantities is OK but if you do drink: 1. drink responsible, and 2. at least drink alcoholic beverages that are low-sugar or carbohydrate-free.

Some suggestions are:

Beer -- a regular Budweiser contains 145 calories; you may want to try Bud light which contains 110 calories.

Wine -- one (1) small wine glass (4 fl.oz) contains 90 calories, as opposed to an 8 fl.oz. glass that has 180 calories

Cocktail mixers -- a Margarita has 150 calories and a Piña Colada has 325.

Sugar-Free Margaritas

1 jigger (1.5 oz) tequila
2 Tablespoons (1 oz) lime juice - bottled more convenient, fresh tastes a lot better
1/4 cup (4 Tablespoons) water
1/4 teaspoon orange extract
1 Tablespoon's worth artificial sweetener (I like to use liquid, carb-free types)
Ice - small handful
Margarita salt or kosher salt

Here is a list of the most popular alcoholic drinks that contains high calories:

Martini: 135 cal
Mojito: 160 cal
Cosmopolitan: 215 cal
Tequila Sunrise: 200 cal
Red Wine: 80 cal
White Wine sparkling: 95 cal
Most regular bears: from 150 cal to 200 cal.

Have fun and don't drink and drive.

¡Salud!

Eat healthy at Ruby Tuesday

Hi guys,

One of my favorite restaurants is Ruby Tuesday, and it became my favorite restaurant because they have a menu for healthy eaters.

So, if you're planning to go to Ruby Tuesday I highly recommend you have a Chicken wrap with Caesar salad. This meal contains 452 Cal; 26 g of fat; 11 carbohydrates; 10 fiber gm.

But if you don't like chicken, here are other options.

Enjoy!

smart eating choices

Think twice before eating a banana split

Did you know that one banana split has more than 500 calories? Well, this delicious ice cream also contains 96 g of carbohydrates, 12 g of fat and 180 mg of sodium. But if you still want to eat a banana split, here is another option for you under 300 calories.

Banana Split under 300 Calories

• 1 angel food loaf OR a dessert shell OR a light pound cake that contains no more than 150 calories per slice or serving.


• Place one serving size on a pretty dessert dish.


• Take 4 fresh OR frozen strawberries and place in the microwave OR on top of the stove until they are liquefied.


• Add Splenda to suit personal preference and spoon strawberry mixture on the cake.


• Cut one medium-sized banana in two, then slice length-ways and carefully lay on the strawberry mixture.


• Next, spoon on 4 Tablespoons of fat free thawed whipped topping.


• Drizzle a bit of Hershey's chocolate syrup over the topping OR grate 1/3 of a Hershey's chocolate candy bar onto the topping.


• Sprinkle with 1/2 teaspoon of your favorite nuts if desired.

Enjoy!

Stay away from these foods

Now that we already talked about what we should eat, let's talk about those things that we should try to avoid. Here are some items that we should try to stay away from; so don't be shock if your favorite food is on the Hall of shame!

Bagel -- I have to admit that sometimes I'll have a bagel, but before I eat it, I usually scooped out the insides and toast it. Let's look at the nutrition information that this little bagel contains :

Bagel Plain

254 calories
49.2 g of carbohydrates
10.6 g of protein
1.7 g of fat
3.6 g of fiber

Fish -- I usually do not eat fish, I prefer tuna or shrimp (not fried), here is the nutrition information for a breaded fillet fish.

Breaded Fillet Fish

150 calories
16 g of carbohydrates
7 g of protein
6 g of fat
1 g of fiber

Potato -- I'm not a huge fan of potato, but if you like it please keep in mind this nutrition information.

Mashed Potato (with Butter)

104 calories
15.5 g of carbohydrates
1.8 g of protein
4.3 g of fat
1.1 g of fiber

Soup -- Cream of Mushroom, it might taste good but it contains a lot of calories.

Cream of Mushroom

193 calories
19.7 g of carbohydrates
6.3 g of protein
10.1 g of fat
0 g of fiber

Starbucks or my diet?

I love going to Starbucks for my regular green hot tea; but I sometimes would like to have something different like frappuccino or tazo chai tea. The problem is that all those delicious drinks are high in calories, and if I'm dieting the last thing that I want is a drink that has 500 calories. So, if you want to go to starbucks and have a coffee and maintain "1,300 calories" per day, you may want to check these drinks out. They are under 200 calories and still taste really good.

Hot Beverages:

• Brewed Coffee - 5 cal, 0 g fat


• Brewed Tazo Tea - 0 cal, 0 g fat


• Nonfat Tazo Green Tea Latte - 130 cal, 0 g fat


• Nonfat Cappuccino - 80 cal, 0 g fat


• Nonfat Caffe Latte - 120 cal, 0 g fat


• Nonfat Caramel Macchiaton - 170 cal, 1 g fat


• Soy Tazo Chai Tea Latte - 190 cal , 2.5 g fat


• Nonfat Caffe Mocha - Hold The Whip - 170 cal, 1.5 g of fat


• Nonfat Sugar-Free Vanilla Llatte - 120 cal, 0 g of fat


• Steamed Apple Cider - 180 cal, 0 g of fat


• Nonfat Vanilla Creme - 180 cal, 0 g of fat


• Caffe Americano - 10 cal, 0 g of fat
  

Cold Beverages

• Coffee Frapuccino Light Blended Coffee - 110 cal, 1 g of fat


• Caramel Frapuccino Light Blended Coffee - 140 cal, 1.5 g of fat


• Coffee Frapuccino Blended Coffee - 190 cal, 2.5 g of fat


• Shaken Tazo Ice Passion Tea- 60 cal, 0 g of fat


• Nonfat Iced Vanilla Latte - 120 cal, o g of fat


• Nonfat Iced Caramel Macchiato - 140 cal, 1 g of fat


• Nonfat Iced Tazo Chai Tea Latte - 170 cal, 0 g of fat


• Iced Coffee (With Classic Syrup) - 60 cal, 0 g of fat
  

¡Disfruten!

Sample diet plan - 1300 calories

Hi guys,

I found this diet plan that might help you to start eating healthier. The goal is to have 1300 calories in total per day.

Breakfast (250 calories)

1 small fruit or 1/2 oz dried fruit
Cereal: 1 1/2oz Dry (high fiber)
or 1 cup cooked oatmeal
milk (from daily allowance)

Daily milk allowance (160 calories)
2 cups skim milk or 1 and half cups low-fat (1%) milk or equivalent soy drink, yogurt, cheese, tofu

Fat allowance (140 calories; 15g fat)
4 tsp fat or 6-8 tsp Diet Margarine or 3 tsp Oil
or 1 and half tbsp mayonnaise or 1/2 medium avocado
or 1 and half tbsp peanut butter or 30g nuts/seeds

Lunch (440 calories)

2 slices bread (2oz) or 1 medium roll or bagel
or 4 crispbreads/crackers or 6" pita

2 oz lean meat, chicken or turkey
or 3 and half oz tuna (in water) or 2 and half oz salmon
or 1 oz cheese or 1/2 cup (4 oz) cottage cheese
or 1/2 cup (4 oz) ricotta cheese (low-fat)
or 1/2 cup (4 oz) fruit yogurt (low-fat)
or 1/2 cup (4 oz) bean salad

Large salad (oil-free dressing)
1 small fruit or 1/2 oz dried fruit

Dinner (360 calories)

soup (fat-free)
3 oz lean meat (cooked weight)
or 4 oz chicken breast (no skin)
or 3 oz chicken thigh/leg (no skin)
or 5 oz fish (grilled, not fat)
or 3/4 cup (6 oz) beans (soy, kidney, pinto etc)/lentils
or low-fat entree (e.g. lean cuisine) or recipe dish

1 small potato or 1/2 cup rice/pasta or 1 slice bread
2-3 servings vegetables/salad
1 small fruit + diet gelatin dessert

Between Meals

water, coffee, tea, diet drinks, fruit from main meals; raw vegetable pieces, milk from allowance.

This information was taken from Calorie fat & carbohydrate counter.

Enjoy!

Patricia

Eating the right stuff

Dietitians say that a good meal is a balanced one. What does this mean? It means that you should eat everything: fruits, veggies, grains, meat and fats. The key is choosing the right healthiest item from each group.

Health Castle, a Web site dedicated to nutrition, recommends that a healthy meal should include the following elements:

Fruits, vegetables, whole grains and fat-free or low-fat milk and milk products.

Lean meats, poultry, fish, beans, eggs and nuts.

Low in saturated fats, trans fats, cholesterol, salt, and added sugars.

DON’T GIVE IN WHEN YOU EAT OUT AND ARE ON THE GO

It’s important to make smart food choices and watch portion sizes wherever you are—at the grocery store, at work, in your favorite restaurant, or running errands.
Try these tips: • At the store, plan ahead by buying a variety of nutrient-rich foods for meals and snacks throughout the week. • When grabbing lunch, have a sandwich on whole-grain bread and choose low-fat/fat-free milk, water, or other drinks without added sugars. • In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed. • On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts—to help you avoid impulsive, less healthful snack choices.*

Information taken from Healthcastle.com

Facts sheets on nutrition

What is a healthy weight?

Most of us have asked ourselves what's the healthiest weight for me. People have mistakenly related being skinny with being healthy. That is not completely true because your weight has various components such as height, age, and bone structure.

It is very important to keep close attention to your weight in order to avoid weight-related diseases such as Coronary Artery Disease, Sleep Apnea, Type 2 diabetes, high blood pressure, and strokes.

In order for you to find out whether your weight is healthy or not, you need to know your Body Mass Index (BMI) and that is calculated by using this equation:

BMI = 703 mass (LB) / height² (in²)

Below 19 = Underweight

19-24.9 = Healthy Weight (Low Health Risk)

25-29.9 = Overweight (Moderate Health Risk)

30-40 = Obese (High Health Risk)

Over 40 = Morbid Obesity (Very High Risk)

Water: enough or not enough

Hello guys,

I found an article about water called "Water: How much should you drink every day?"; and it explains the importance of drinking enough water and possible health consequences when you are not hydrated.

I know some people do not like water. If that describes you, you may want to eat more fruit and drink caffeine-free beverages. It's not a complete substitute, but it will help.

Water: How much should you drink every day?


¡Salud!

Hungry? have a healthy snack

Hello bloggers,

Most of us think that a diet means NO snacks, but, you still can eat your favorite chocolate without the guilt. I usually eat fat free jelly or fat free pudding. This way I can keep my stomach full until dinner time.

When choosing a snack please keep in mind these tips:

Fruit and vegetables are the most effective way of combating the 'munchies' and are also good for your digestion. Fruit and vegetables are low in calories so you can eat different snacks every day and never get bored. 'Little and often' works. Snacking will give you the energy you need during the day and help satisfy your hunger. Snacks can be a source of health-promoting nutrients, such as fiber... so choose wisely! Snacking won't spoil your appetite if you plan a combination of nutritious snacks and healthy meals. Combining snacks with smaller meals can increase your metabolic rate by up to 40%. *

* these information was gathered from unileverusa.com

Cereal

Hello healthy eaters,

Every day for breakfast I usually have cereal, but most of cereals are high in sugar, which will give you energy but you will get hungry again. That's why it's so important to choose a healthy cereal that will keep you full through out the morning and has a lot of nutrients and proteins that are good for you.

Here is an article that explains which cereal is best for you.

CHOOSING CEREAL

Ciau

Hola

My name is Patricia and I'm going to teach you how to eat healthier!

Stop by anytime because i'm going to help you to lose all those extra pounds!

Au revoir!