LemakHealth » Dieting http://lemakhealth.com Tue, 10 Aug 2010 16:53:05 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Manage diabetes with better food choices http://lemakhealth.com/2009/11/10/manage-diabeties-with-better-food-choices/ http://lemakhealth.com/2009/11/10/manage-diabeties-with-better-food-choices/#comments Wed, 11 Nov 2009 01:58:32 +0000 LemakHealth http://lemakhealth.com/?p=574 November is Diabetes Awareness Month and the worldwide Diabetes Awareness Day is November 14th. So we’re dedicating a couple posts to improve awareness of the disease.

There are any number of tools that can help someone manage diabetes. Lancets, digital blood-test kits and needles are a few of the tools. However, taking control can be as simple as making sure you’re eating the right kinds of food. Recommended foods include foods that are high protein and limited in fat. Add high-fiber carbohydrates and you’ve got a winning diet.

Below is a list of foods that diabetics, or anyone, should consider adding to improve their diet.

High Protein

Every cell in the human body uses protein and needs large amounts of it. Body builders drink it in shakes and low-carb, high protein diets were a craze for a while. Balance is key.

High-protein foods include:
  1. Peanut butter
  2. Eggs
  3. Low-fat cheese
  4. Foods with soy
  5. Fish (extra plus: fish like salmon are a great source of Omega 3 Fatty Acids)
Limited Fat

Like all things in life, moderation is important. The body needs some fat everyday, but for diabetics, food that has limited fat is better.

Limited-fat foods include:
  1. Olives
  2. Nuts
  3. Avocados
High-Fiber Carbs

Fruit and vegetables are great sources of fiber and energy. But diabetics need to avoid too much sugar from fruits.

  1. Beans (black-eyed and kidney!)
  2. Potatoes and yams
  3. Oatmeal
  4. Pasta
  5. Barley
  6. Flax
  7. High-fiber cereal
  8. Broccoli

What kind of foods do you eat to manage your diabetes? Have we left anything off?

]]> http://lemakhealth.com/2009/11/10/manage-diabeties-with-better-food-choices/feed/ 0 Diabetes Awareness Month http://lemakhealth.com/2009/11/09/diabetes-awareness-month/ http://lemakhealth.com/2009/11/09/diabetes-awareness-month/#comments Mon, 09 Nov 2009 20:14:09 +0000 LemakHealth http://lemakhealth.com/?p=572 November is Diabetes Awareness Month and the worldwide Diabetes Awareness Day is November 14th. So we’re dedicating posts to prevention and screening of the disease.

There are two types of diabetes: Type I and Type II. Symptoms of Type I may develop rapidly within weeks or months of being diagnosed. Type II, however, can be much slower or there may be no symptoms at all.

Type I is caused by a genetic predisposition and research for preventing this type is limited. Existing research indicates that breastfeeding and giving children Vitamin D leading up to the first birthday may reduce the risk of developing diabetes later in life. Type II is more likely to be caused by environmental influences like diet, exercise, and weight. Maintaining healthy cholesterol, weight and living actively can reduce the risk of developing Type II.

Screening

Screening for diabetes should begin at age 45 and screening should become routine. Screening includes a blood test. People with certain risk factors should begin screening earlier than 45.

Risk factors include:

  1. Overweight or obesity
  2. High cholesterol
  3. A family history of diabetes
  4. High blood pressure
  5. A family history of heart disease
Diet

Diet is an important factor in the prevention of Type II diabetes. Studies have shown that a poor diet, with a sedentary lifestyle, among young people has lead to an increase in juvenile diabetes. Foods that are high protein and fiber and low in fat may lead to decreased chances of developing diabetes. Check out tomorrow’s post for more details about proper diet and diabetes.

Exercise

Exercise is crucial in prevention of diabetes. Experts say that most people should have at least two and a half hours of activity per week to reduce the risk of developing diabetes. Check out some of our other blogs exercise tips and information.

]]> http://lemakhealth.com/2009/11/09/diabetes-awareness-month/feed/ 0 What’s for lunch? The Wedge Salad http://lemakhealth.com/2009/10/29/whats-for-lunch-the-wedge-salad-even-kids-will-love/ http://lemakhealth.com/2009/10/29/whats-for-lunch-the-wedge-salad-even-kids-will-love/#comments Thu, 29 Oct 2009 15:31:38 +0000 Zackery Moore http://lemakhealth.com/?p=535 The Wedge Salad:

The lunch break should be a greatly anticipated time of day. But for grown-ups the demand of a career turns lunchtime into a chore. The #1 cardinal sin of lunch is a vending machine snack at your desk and should be avoided at all costs. Number 2 is fast food. To avoid the corporate-cafeteria-queue and be health conscious at the same time, try making this super-simple Wedge Salad. With a prep time of 10 minutes, you could make this in the morning before the commute.

Utensils:

You’ll just need a chopping board and knife.

Ingredients:
  • 1 cup of mayo
  • 1 cup of blue cheese
  • 1/2 cup of buttermilk
  • 1 shallot
  • lemon zest
  • Worcestershire sauce
  • parsley
  • Optional: salt, pepper, pecans, edible flowers, sunflower seeds or any variety of salad toppings.

Preparation:

Puree 1 cup each mayo and blue cheese with 1/2 cup buttermilk, 1 shallot, lemon zest, Worcestershire sauce, parsley, salt and pepper. Drizzle over iceberg wedges.

To get kids involved and excited about eating greens, ask them to decorate the Wedge with toppings they choose. This works good with younger children.

I remember the first time I ordered a Wedge Salad. When I saw what I ordered I thought, “Did I just order a hunk of lettuce?” But I loved it.

Editor’s note: this is a modified recipe from The Food Network.
]]> http://lemakhealth.com/2009/10/29/whats-for-lunch-the-wedge-salad-even-kids-will-love/feed/ 1 What’s for breakfast? The Burrito http://lemakhealth.com/2009/10/27/whats-for-breakfast-the-burrito/ http://lemakhealth.com/2009/10/27/whats-for-breakfast-the-burrito/#comments Tue, 27 Oct 2009 16:58:59 +0000 Zackery Moore http://lemakhealth.com/?p=519 Breakfast Burrito:

The breakfast burrito is an amazing discovery. It is self-contained in the tortilla, making it perfect for mornings where you don’t have time to sit down. Burritos are good hot or room temperature. Enjoy. Let us know if you make any changes to the recipe in the comments.

Utensils:breakfast burrito
  • Small pan
  • Whisk and bowl
Ingredients:
  • 3 oz turkey sausage, finely chopped
  • 2 eggs, whisked
  • 1 green onion, finely chopped
  • 2 tablespoons sour cream (alternatively use non-dairy sour cream)
  • 2 oz. of your favorite Mexican cheese, shredded or crumbled
  • 1 large burrito-sized tortilla
  • Optional: black beans, rice, green or red salsa, or regular sausage.
Preparation:
  1. Preheat oven to 400º.
  2. In a small pan, cook the turkey sausage over medium heat until cooked through. Drain any excess fat.
  3. Place the tortilla on a cookie sheet covered with a very damp, clean dish towel. Let the tortilla cook for about 3 minutes.
  4. Whisk together the eggs and sour cream. It’s okay if it’s slightly lumpy. Pour the eggs into the pan over the chorizo and cook over medium heat and stir while cooking to scramble the eggs.
  5. Take the tortilla out of the oven and place eggs down the center and then top with shredded cheese. Fold up the burrito and let it sit for about one minute to let the burrito mold itself closed.
]]> http://lemakhealth.com/2009/10/27/whats-for-breakfast-the-burrito/feed/ 0 5 Motivations for eating healthy http://lemakhealth.com/2009/10/06/5-motivations-for-eating-healthy/ http://lemakhealth.com/2009/10/06/5-motivations-for-eating-healthy/#comments Tue, 06 Oct 2009 14:09:42 +0000 Jenna Beach http://lemakhealth.com/?p=362

The saying, “You are what you eat” isn’t sGet motivatedimply a clever catch phrase.

Consuming pizzas, brownies and sodas will quickly pack on the pounds. Many people turn to comfort foods because they taste good, and have preconceived notions that all healthy foods taste like cardboard. That’s definitely not the case–there are tons of healthy options that are good for you AND taste great.

Eating healthy is often the result of a lifestyle change. Most people who eat healthy haven’t always eaten that way. People choose to eat healthy foods for a variety of reasons. For example, people start eating healthy to jump start weight loss, feel better about themselves, reduce cholesterol, help combat diabetes and fight other diseases.

If you are having trouble eating healthy, check out these tips to help you get motivated.

5 Motivations for eating healthy:

1). Weight loss–The most obvious reason people opt to veg out on healthy foods is because it can jump start weight loss. If junk food cravings arise, do not ignore them. Satisfy cravings in moderation so you won’t over indulge. For instance, if you crave a bowl of ice cream after dinner eat just enough to nix the craving. (Don’t make a daily habit of this).

2). Increased energy–Eating healthier, more nutritious foods boosts energy levels. The right foods will help fight that sluggish feeling you get throughout the day. Check out these 15 Healthy Snacks. With the new found energy, you can build stamina and begin a work-out regime. Energy will help you get off the couch and into those skinny jeans!

3). Confidence gain–Healthy eaters are more likely to feel good about themselves and their body image. You will look and feel your best knowing you had a handful of almonds for a snack versus the entire box of doughnut holes.

4). Healthy, strong hair–Switching to more nutritious food is beneficial for hair (and skin). Eating healthy foods gives your body the proper nutrients to hydrate and give life to lackluster locks. Who doesn’t want healthy, beautifulvibrant hair? Bonus: Prenatal vitamins provide a boost to those looking to speed up the hair growth process. They can be found over the counter at local drugstores for as little as $5.

5). Disease fighting–Poor eating habits have been associated with high blood pressure, high cholesterol and diabetes. Studies continue to show that compounds found in some foods can fight disease and reduce health risks in people. Fill your diet with lots of fruits, vegetables, whole-grains and proteins. Choose food wisely!

For some, half the battle is finding the will power to eat healthy. Without the will no amount of motivation will help you! Consider all the benefits and give it a whirl. Unlock energy you never knew you had, discover foods you’ll love, lose weight and there’s no doubt you will feel and see positive results.

Best of luck!

]]> http://lemakhealth.com/2009/10/06/5-motivations-for-eating-healthy/feed/ 1 15 easy-to-pack healthy snacks http://lemakhealth.com/2009/09/28/healthy-snacks/ http://lemakhealth.com/2009/09/28/healthy-snacks/#comments Mon, 28 Sep 2009 11:30:58 +0000 Jenna Beach http://lemakhealth.com/?p=271 Different people have different reasons for snacking.

Most often the hustle and bustle of life creates an obstacle for making healthy decisions. And that mad dash is to blame for the majority that grab food loaded with fat and drenching with grease instead of a healthier choice. Ironically, packing a snack can save time. Consider the time you spend in the drive-thru vs. the time it takes to bag something at home.

healthy-foodWhile adults are often the victims of time, kids are victims of their environment. That’s why exposing kids to healthy snack choices is important. Early exposure to good-eating habits will help them carry those habits into later life.

Preparing snacks to take on the go will prevent you from reaching for that french fry or, even worse, the doughnuts in the office break room. Here are some tips for snacking healthy:

  • Pack your snack the night before.
  • Pack cold snacks in an insulated container (it keeps it cold).
  • Remember the tip for cold snacks? Do the same with hot snacks.
  • Make a schedule of all the things you want to pack for the week. You will save more time.

Now that you know how to snack healthy, you need to know what foods are out there. Check out this list of quick and sensible snacks then go enjoy your new found energy!

15 Healthy Snacks:

1. Almonds (Handful or 10 to 12 pieces)

2. Boiled egg

3. String cheese

4. Banana

5. Popcorn (Limit to 1 cup)

6. Apple with one tablespoon peanut butter

7. Yogurt (Low-fat or sugar free)

8. Whole grain crackers

9. Cottage cheese topped with fresh fruit

10. Pretzels (1/2 cup if salted, 1 cup if unsalted)

11. Mandarin orange slices

12. Celery sticks (Instead of dipping in ranch, try peanut butter)

13. Melba toast with tablespoon spreadable cheese

14. Granola topped with fresh strawberries or blueberries

15. Cheerios (1 cup)

Editor’s Note: If you’re having trouble on breaking bad snacking habits, check out this video on developing healthy eating habits.

]]> http://lemakhealth.com/2009/09/28/healthy-snacks/feed/ 2 How to Develop Healthy Eating Habits http://lemakhealth.com/2009/09/26/how-to-develop-healthy-eating-habits/ http://lemakhealth.com/2009/09/26/how-to-develop-healthy-eating-habits/#comments Sun, 27 Sep 2009 02:16:02 +0000 LemakHealth http://lemakhealth.com/?p=303 Learning healthy eating habits can be tough, but luckily we have a video from HowCast to help you out.

]]> http://lemakhealth.com/2009/09/26/how-to-develop-healthy-eating-habits/feed/ 1 5 Podcasts to Keep You Mind + Body Fit http://lemakhealth.com/2009/09/23/5-podcasts-to-keep-you-mind-body-fit/ http://lemakhealth.com/2009/09/23/5-podcasts-to-keep-you-mind-body-fit/#comments Wed, 23 Sep 2009 16:56:33 +0000 LemakHealth http://lemakhealth.com/?p=246 Podcasts are a popular, easy and free way for anyone to learn ways to keep the body and mind in shape and make healthier meal decisions. Many people live busy lives so a gym membership or taking the time to read the latest news in fitness and nutrition isn’t practical. Podcasts are a great way to stay in the health-loop even on the go, doing chores or during downtime. Here’s a list of 5 podcasts that you might find useful. Do you listen to any of the podcasts below? Have a favorite podcast that’s not included? Host your own? Leave a comment and we will add it to the list.

Fit.Music
Are you looking for “fresh, free, fitness music mixes?” Then add fitMusic podcast to your library. fitMusic.com is the free online source of new and original music specifically for people who love to listen to music while they spin, run, walk, exercise—however they like to keep in shape. Some even find it a better alternative to Nike + workout.

Good Bite
“Good Bite is Delicious Made Easy.” And with over 50 episodes of easy-to-make recipes, you’re sure to find something when you’re searching for the answer to “What’s for dinner?” How about Cranberry-Walnut Chicken Salad? Or Summer Chicken Paillard with Avocado Citrus Salsa?

Yoga Today
Mission: make yoga accessible to everyone, everywhere.

Nutrition Diva’s Quick & Dirty Tips for Eating Well and Feeling Fabulous
The title is long, but this podcast isn’t. Usually roughly 5 to 9 minutes each, you can learn about eating well and “feeling fabulous.”

CrossFit Radio
If you’re interested in the CrossFit craze then you’ll probably like this podcast. Topics covered in this podcast include interviews with community members, trainers, HQ staff and opponents of CrossFit (so you get even the cons of CrossFit). No rock is left unturned.

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