Health and Fitness 2014

10 Worst Dinners to Feed Your Children!

Feeding your children fast and nutritious dinners can be impossible. You�re just back from work and you have to get them ready for sports and clubs with only a short break to eat. It can be easy to just cave and get them fast food on your way to their extracurricular activities.
Children can also be extremely picky with what they will eat for dinner. This is a particular issue for young children. Their taste buds are extremely sensitive and many adult flavors are not palatable. Children may also be scared of trying new things because they are different to their normal meals.
The fatty, salty flavors of fast food are widely popular in children. Unfortunately some of their favorite meals can be the most unhealthy. Food experts point fingers at these 10 worst dinner options�

1. Fried Chicken

Fried chicken is a popular dish for take out dinners. Restaurants advertise that the chicken is cooked at a high heat, preventing the oil from being fully absorbed. This may be true for the chicken meat, but consider that the breading soaks up all the fat instead. Children love the crunch of the coating on chicken, but nutritionists recommend baking it to keep the crunch without all the fat. Also watch out for the gravy that is commonly served beside take away fried chicken.

2. Hot Dogs

Hot dogs are a childhood favorite. Your children can eat them with their hands and you can make spider shapes out of boiled wieners. However, food experts point out that dogs often contain high levels of nitrates, which help preserve the meat. All cured meats contain this compound, including bacon and lunch meats. Nitrate free varieties use vegetable processed nitrate alternatives, which are still unhealthy. Instead, opt for sausages that aren�t pre-cooked and inspect the package to ensure they�re nitrate free or buy them from a healthy butcher!

3. Delivery Pizza

A weekend staple, delivery pizza can throw off an entire week of healthy eating. Each piece is packed with calories and fat. Instead, make your own healthy, homemade pizza using individual whole wheat pita breads or English muffins as the crust. Let your children top their own pizzas with low fat cheese, low sodium tomato sauce, and extra vegetables like fresh peppers, mushrooms, and tomatoes.

4. Fast Food

Picking up fast food after a long day of work can be convenient, but rather unhealthy. Your children may beg for this treat, but you won�t be doing their bodies any good caving to this request. Most fast food burger joints serve up empty calories, and high amounts of fat and salt with happy meals. They may advertise apple slices instead of french fries, but the caramel dip that comes with is still loaded with sugar. If you�re in a rush after work, try making a slow cooker meal. Set it in the morning to have dinner already prepared when you get home!

5. Grilled Cheese

Grilled cheese can be a fatty nightmare for dinner if it�s made on white bread with processed cheese slices. It is completely possible to make a healthy grilled cheese, but the bread and filling has to change. Instead of sliced cheese, add in low fat cheddar, fresh tomato, and lean sliced chicken breast. Go easier on the cheese, and cut from an unprocessed block. Instead of refined white bread, opt for a whole wheat or rye. Finally, use only a light smear of butter along the outside of the bread or don�t use any and use the toaster oven. This can cut some of the hidden calories and fat.

6. Fettuccine Alfredo

Fettuccine Alfredo is a delicious meal, but it can be wickedly unhealthy. The creamy sauce is often packed with fat and calories from heavy cream, butter, and plenty of cheese for flavor. You can certainly make a healthy pasta dish, but ditch the creamy sauces altogether. Opt instead for a fresh and hearty tomato sauce to incorporate minced vegetables in a sneaky way. Look for whole wheat pasta instead of white pasta to amp up the fiber content.

7. Fish Fingers

It can be hard getting children to eat fish. It has a stronger flavor and strange texture. Fish fingers are a popular childhood dinner as their fun shape and their mild taste is pleasing. Even if it tastes fishy, ketchup and sauces can mask it. Fish fingers contain too little fish and have way too much breading. The sauces are also packed with sugar. Try pan frying mild fish like tilapia instead and coating it in a whole grain, baked crust.

8. Chicken Nuggets

It may be hard to find a child that doesn�t adore chicken nuggets. The fun shape is easy to dunk in sauces and they can eat them with their fingers. Chicken nuggets are made from the off cuts of chicken, such as the bones, organs, and fat, blended into a pink slurry and then formed into nugget shapes. Instead, serve your children real chicken tenders made from all breast meat with no additives. And pick the dipping sauces carefully by using real barbecue sauce or fresh salsa.

9. Frozen Meals

Frozen dinners are popular for saving time in the evening. They used to be packed with calories, but modern frozen dinners are typically low in calories and high in salt. Children should only be getting 1000-1500 milligrams of salt per day. One frozen dinner can contain double this amount. Instead of buying frozen dinners, make your own frozen meals. Portion out pre-cooked foods like chili, taco meat, and stew. Let it thaw overnight or in the microwave for a fast, microwavable meal.

10. Tuna Casserole

Tuna casserole is a classic weeknight meal. It sounds healthy! After all, tuna is a healthy fish! Unfortunately it�s the excess cheese, cream soup, and butter in this dish turn it from healthy to indulgent. However, you can certainly make a healthy casserole for weeknight dinners easier. Make the cheese sauce with skim milk and light cheese or use sodium and low calorie cream of mushroom soup, and add in a variety of fresh or frozen vegetables along with the tuna.

Source : http://www.activebeat.com

The 20 Best Foods to Eat for Breakfast

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Start your day off right

by Amanda MacMillan

The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.

"You want to aim for a breakfast that combines good carbs and fiber with some protein," says Erica Giovinazzo, MS, RD, a nutritionist at Clay Health Club and Spa, in New York City. Luckily, your options are plenty. Here's a look at some of our favorite breakfast foods, along with expert tips for making them even healthier.

Oatmeal

You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal's there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.

Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.

Greek Yogurt

This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein�nearly twice as much as regular yogurt�to keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).

"I love Greek yogurt because it's really quick and easy," Giovinazzo says. "You can always take it with you on your way out the door."

Wheat Germ

A little wheat germ goes a long way. Just two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate. "Vitamin E is often a little low in people's diets, so this is a good way to add in some extra�especially if you don't eat a lot of nuts or seeds, two other big sources," Giovinazzo says.

It's easy to incorporate wheat germ into almost any meal, including your go-to breakfasts: Sprinkle it over cereal, stir it into yogurt, or mix it into a smoothie.

Grapefruit

Trying to lose weight? According to one study, eating half a grapefruit before each meal may help you slim down faster, thanks to the fruit's fat-burning properties and its beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants.

For a well-rounded breakfast, pair it with protein�such as yogurt or an egg, Giovinazzo suggests. But check with your doctor first if you take any medications, as grapefruit and grapefruit juice can interfere with some prescription drugs.

Bananas

There's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit�especially when they're still a touch green�are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.

"Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar."

Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.

Eggs

These incredible edibles have made quite a comeback in recent years. Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Why the turnabout? Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought.

"If, overall, you're choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet," says Giovinazzo. The American Heart Association recommendsthat people with normal cholesterol limit their cholesterol intake to 300 milligrams per day.

Almond Butter

Don't eat eggs or dairy? Almond butter is an excellent alternate source of protein, and it's filled with monounsaturated fat (one of the good fats). Plus, as Giovinazzo points out, "it's really delicious spread on whole grain bread or paired with a banana or an apple."

Nutritionally, almond butter is comparable to peanut butter, and they each have about 100 calories per tablespoon. Almond butter contains slightly less saturated fat, though�a definite point in its favor, even for people who aren't allergic to peanuts.

Watermelon

As its name suggests, watermelon is an excellent way to hydrate in the morning. What's less well known is this juicy fruit is among the best sources of lycopene�a nutrient found in red fruits and vegetables that's important for vision, heart health, and cancer prevention.

Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in. (Actually, it's a bit more complicated than that, but that's no reason to not eat watermelon!)

Flaxseed

Sprinkling ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a gold mine of omega-3 fatty acids; just two tablespoons contains more than 100% of your recommended daily intake for those heart-healthy fats. Flaxseed, which has a nutty flavor, also is rich in fiber and lignan, an antioxidant that's been shown to protect against breast cancer.

A word of caution: Whole flaxseeds will pass through your body without being digested, so be sure to buy them ground or grind them yourself with a coffee or spice grinder.

Blueberries

Fresh or frozen, these tiny superfruits pack a big antioxidant punch. Or better yet, a flurry of punches: Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism. (Wild blueberries, in particular, have one of the highest concentrations of the powerful antioxidants known as anthocyanins.)

Blueberries are also lower in calories than a lot of other fruits (they contain just 80 per cup), so you can pile them onto your cereal without worrying about your waistline.

Strawberries

"Berries are superfoods because they're so high in antioxidants without being high in calories," Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.

Strawberries are good for your ticker, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week. (Strawberries, like blueberries, are a good source of anthocyanins.)

Coffee

That espresso doesn't just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer. Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits. (A 2005 study found that coffee is the number-one source of antioxidants in the U.S. diet, believe it or not.)

Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk.

Tea

Not a coffee person? Tea has a pretty impressive r�sum� of health benefits, too. Because it has less caffeine, it hydrates you more effectively than coffee, and it's also a rich source of the immunity-boosting antioxidants known as catechins.

All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body's metabolism and help you lose more weight around the middle.

Cantaloupe

Any fruit is a good addition to your breakfast, Giovinazzo says, and cantaloupe is no exception. A six-ounce serving (roughly a quarter-melon) contains just 50 calories and a full 100% of your recommended daily intake of both vitamin C and vitamin A, an important nutrient for smooth, younger-looking skin.

And, like most melons, cantaloupe has a high water concentration, which means it will help you stay hydrated and keep you feeling full until lunchtime.

Kiwi

This fuzzy little fruit has about 65 milligrams of vitamin C per serving�nearly as much as an orange. It's also rich in potassium and copper and contains more fiber per ounce than a banana, which makes it a good aid to digestion. (In one study, eating two kiwis a day for one month lessened constipation in people with irritable bowel syndrome.)

Kiwis are slightly tart. They're delicious by themselves, but if you prefer a sweeter flavor, try mixing them with strawberries and bananas in a smoothie or fruit salad.

Orange Juice

Fresh squeezed OJ is a classic (and tasty) morning beverage, but that doesn't mean it can't be improved on. For even more nutritional benefit, you'll want to opt for a store-bought variety that's fortified with vitamin D. Along with fatty fish and fortified milk, fortified OJ is one of the few dietary sources of the sunshine vitamin, higher levels of which have been linked to a lower risk of osteoporosis, depression, and certain cancers.

Whichever OJ you prefer, stick with one small glass a day, Giovinazzo advises. Fruit juice is high in calories and sugar, she says, and shouldn't replace whole fruit in your diet.

Cranberry juice

Cranberry juice, which helps limit bacterial growth, is best known for warding off urinary tract infections (UTIs), but its healing powers may not stop there. The tart juice appears to promote cardiovascular health, and preliminary research in petri dishes suggests that compounds in cranberries can even increase the effectiveness of certain ovarian cancer drugs.

As with OJ, though, you're better off sticking with small servings. Cranberry juice�not to be confused with cranberry juice cocktail�isn't as sugary as other fruit juices, but its high acidity can sometimes contribute to bladder problems besides UTIs.

Cereal

"Cereal can be tricky, because there are so many different kinds out there," Giovinazzo says. "Something with at least 5 grams of fiber and less than 5 grams of sugar is probably your best bet." You'll find this winning combo in many whole-grain or bran cereals (such as shredded wheat), which as an added bonus are often fortified with riboflavin, folic acid, and other essential nutrients.

Top off your bowl with skim milk and fruit for the complete package: whole grains to fill you up, protein to supply all-day energy, and antioxidants to keep your immune system humming.

Raspberries

These summer favorites are the main berry source of ellagitannins, a type of antioxidant that is thought to have cancer-fighting properties. They're also high in fiber (8 grams per cup), vitamin C, and vitamin K, which helps build strong bones.

Although you can buy fresh raspberries year-round, during the off-season you'll find them cheaper (and with equal nutritional value) in the frozen foods aisle. They're perfect as an addition to cereal or yogurt, or mixed into a smoothie for a quick, drink-on-the-go breakfast.

Whole-Wheat Bread

Carbohydrates are a breakfast mainstay, but the type of carbs you choose can make a big difference in the overall health of your meal. The simple rule to remember is that whole wheat and other whole grains�whether they're found in bread, toast, or English muffins�contain more fiber and nutrients than their white, refined counterparts.

What you put on it matters, as well. "Slathering your toast with butter or jelly just adds empty fat and calories," says Giovinazzo. "Instead, get some protein by adding an egg or some almond butter."

Source : http://abcnews.go.com/

Top 10 foods you should be eating but probably aren't

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Some of these foods we know you've heard of, like kiwi and beets, but probably avoid because they aren't common ingredients in recipes, cost a little more than other fruits, vegetables, grains or spices and may just be plain weird, whether that's texturally or taste-wise. However, you're really missing out on some seriously healthy foods chock full of hard-to-find vitamins and minerals. Trust us (and the experts who have studied this) when we say this: These are foods you should be eating, so start munching!

Quinoa

This grain is super trendy in the food world and is popping up all over the place, from restaurants to bakeries to food blogs. However, for average people, just the sound of this superfood can be a little scary. I mean, it's hard enough to pronounce! Don't let this scare you away, though, quinoa is worth the hype. Each serving is loaded with fiber and protein, which work to keep you fuller longer and can help with weight loss and weight maintenance. In addition, it takes less than 20 minutes to prepare.
Try this delicious quinoa salad with radishes and feta for a perfectly healthy side dish!

Curcumin

If you've never heard of curcumin, don't worry, you aren't alone. It is the active ingredient in turmeric and is full of cancer- fighting and anti-inflammatory antioxidants. This compound is typically found in South Asian and Middle Eastern fare. Plus, studies have found that curcumin can decrease joint pain and even reduce tumor growth. If you have turmeric or curry powder on hand, you have curcumin. Add it to stir fry, sauces or eggs.
Try this turmeric rice recipe to get all the benefits of this super food.

Kiwifruit

Kiwifruit is sadly one of the most ignored fruits. Think of it as one of those toys on misfit island. Many people shy away from kiwi because of its tart flavor and furry exterior. Don't let the furry peel drive you away, though, because this fruit is full of antioxidants! One kiwi has 100 percent of your daily recommended vitamin C, which is more than an orange. And that's not all � it can also promote eye health. Take that, carrot!
For a unique and delicious recipe utilizing this fruit, try this kiwi shortcake!

Kale

Kale is one of my favorite ingredients to use because it's so healthy and has almost no flavor, so you can pretty much add it to anything for a health boost without any weird flavors. In addition, kale is chock-full of vitamin A, which can help promote eye growth and strengthen the immune system. And that's not all, folks! One serving of kale also has a ton of fiber and almost as much vitamin C as an orange.
Give kale a try with this hearty sausage and potato soup!

Pumpkin seeds

Pumpkins aren't just for autumn decor or jack-o'- lantern carving anymore. Show this giant fruit some love the rest of the year, too. Trust me, it's worth it. Although the pumpkin is great for you, it's what's inside that can be a major health benefit! Pumpkin seeds are loaded with magnesium, which has been found to reduce early death. Plus, pumpkin seeds have other antioxidants that help with skin and eye care.
Give this gourmet pumpkin seed recipe a try; it blows regular ol' roasting out of the water!

Swiss chard

If you've never heard of Swiss chard, I don't blame you, since it's not highly recognized. This leafy vegetable is often hidden behind lettuce and cabbage and is a little harder to track down. Swiss chard is worth the struggle though. It's packed with carotenoids that can help with aging eyes! In addition, it's also full of vitamins C, D, E and K, plus it has tons of fiber and protein.
If you've never used it, try this gluten-free mushroom and swiss chard popover. It's easy to make and delicious too!

Beets

Beets are one of those weird ingredients many people don't try because of the look and texture, especially if purchased in canned form. Although canned beets are great, give the raw version a try. Roast them, slice and serve in salads or pickle yourself. Beets are a very rich source of folate and are great cancer fighters, too.
Try this fresh summer salad with beets and chickpeas to ease yourself into them!

Sardines

I don't blame you for steering clear of sardines; they are definitely not very appealing, both visually and texturally. But with food, I've learned you can't judge a book by its cover, even when the cover is slimy and fishy. Sardines are one of the best sources of heart-healthy omega-3 fats and contain almost no mercury. Plus, these little fishies are loaded with vitamin D, so you don't have to spend as much time roasting in the sun.
To ease yourself into using them, try this sardine pizza recipe from Food 52! The pizza flavor and toppings hide the weird texture of the sardines.

Kimchee

I know what you're thinking: What the heck is kimchee? Simply put, it's a popular part of Korean cuisine that's made up of fermented cabbage and vegetables. It may not sound appetizing, but don't let that deter you. Kimchee, and other fermented foods, are great for your gastrointestinal tract because they offer their own healthy probiotics, or healthy bacterias. These have been shown to fight inflammation, reduce gas and diminish the risk of a yeast infection.
It's not hard to make kimchee. In fact, try out our very own recipe for kimchee made with napa cabbage.

Rosemary

It's ashame this herb isn't given the attention or accolades it deserves, since it's FULL of disease-fighting antioxidants! Plus, rosemary is known to reduce sodium consumption, which leads to less bloating and water weight gain! And, a study done by the Journal of Food Science, as reported in the Huffington Post, found that when rosemary was rubbed on raw meat prior to grilling, it dramatically decreased the levels of Heterocyclic amines, which have been linked to severe forms of cancer.

Source : http://www.sheknows.com

10 Cold Soup Recipes

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Give your taste buds a whole new experience with these delicious cold soup recipes. Find out how avocado, cucumber and squash can make a delicious dish, best served cold.

Avocado Soup

This southwestern soup combines avocado with Mexican spices and a French velout�, or white sauce made with stock.

Yellow Squash Soup With Rosemary

The inspired combination of rosemary and yellow squash in this soup is made more piquant with a dash of parsley pesto.

Carrot Soup With Dill

Carrots and dill are a perfect taste combination, and this lovely soupis as good hot as it is cold.

Avocado and Coconut Soup

Tropical flavours of chile pepper, coconut and cilantro characterize this cold soup, which gets its silky texture and rich flavour from ripe avocados and smooth, creamy Greek yogurt.

Cool Cucumber Soup

This is a great soup to make on a steamy summer day, since it requires no cooking. Just assemble the cold ingredients, mix them together, and ladle out.

Yellow Squash and Pepper Soup