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There is a miraculous ancient grain known to give strength and vitality, and it may already be on your grocery list.

Eating rye bread has been a Nordic morning ritual dating back to the days of Vikings. Today, many Swedes attribute their country’s health and happiness, which ranked ninth on last year’s World Happiness Report alongside Australia, to this breakfast routine.

Ninety-nine percent of Sweden’s citizens eat rye bread regularly — consuming an average of 4 million pounds a year.

“There are a couple of reasons why rye is interesting from a health perspective,” David Seres, director of medical nutrition at Columbia University’s Institute of Human Nutrition, told TODAY. “One is that it retains its fiber, even after the bran has been removed and fiber is thought to be good for us in the diet. And the second is that when you eat an equal amount of rye compared to wheat, your blood rises less and more slowly.”

More than wheat, research shows rye has the ability to control diabetes, aid in weight loss and fight cancer and cardiovascular disease.

According to a study by Harvard University, unprocessed whole grains such as rye, millet, quinoa and oats are far better than refined grains for the whole grain kernels’ nutrients. Each kernel contains three parts (bran, germ and endosperm) all of which have benefits. The bran is the outer layer rich in fiber which supplies the body with B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals, the natural chemical compounds in plants known for preventing disease. The core of the seed, or germ, also has vitamins E, B, antioxidants and phytochemicals, as well as healthy fats. The grain’s inner-layer called endosperm has carbohydrates and protein, plus a small amount of minerals and B vitamins.

Rye breads from Scandinavia, The New York Times reported, may be a little different than the loaves most Americans know. The baked bread in Northern Europe tends to feel bumpier, nuttier and sourer than the smooth, sliced loaf used for sloppy joes stateside.

But eating bread by the loaf is not the only way to reap the benefits of this wonderful little grain. Rye flakes are a great way to incorporate rye into your diet and make for an easy breakfast, just like oats.

Try this simple hot cereal recipe to start the day off right:

Apple Cinnamon Rye Flakes

In large bowl, combine 1/4 cup rye flakes, 3/4 cup water, one small diced apple, a dash or two of cinnamon and a dash of salt. Cover and microwave on high for 3 to 5 minutes. Let stand for 2 minutes, stir and enjoy!

Rye berries are another great way to get a daily intake of this antioxidant-full miracle food. Luckily, they can be used in many recipes and salads that call for rice, quinoa or pasta. They are nutty, chewy and incredibly nutritious.

Article source: https://www.today.com/food/rye-can-help-you-lose-weight-prevent-disease-t126030?cid=public-rss_20180329

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As a great source of protein and essential vitamins and nutrients, including iron, B vitamins, and zinc, beef really can be a healthy meal choice — despite some food myths you may have heard.

One key to fitting beef into a healthy diet is choosing the right cuts of meat. That means looking for lean and extra-lean picks, which deliver the nutritional benefits without excess saturated fat and calories. For example, “A 4-ounce serving of lean flank steak contains about 30 grams of complete protein, 9 grams of fat, 4 grams of saturated fat and 220 calories, while the same serving of fat-marbled porterhouse steak has similar protein, but three times more fat and saturated fat, and 340 calories,” NBC News Health and Nutrition Editor Madelyn Fernstrom told TODAY Food.

The USDA definition of “lean” applies to a 3.5-ounce (100 gram) serving of beef with less than 10 grams of fat, 4.5 grams, or less, of saturated fat, and less than 95 milligrams of cholesterol. A 3.5-ounce serving of “extra lean” beef must contain less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 milligrams of cholesterol.

When you’re at the meat counter, look for cuts with the word “loin” or “round” in the name, such as sirloin, tenderloin, eye of round and top round. Chuck shoulder and arm roasts are also lean cuts. When choosing ground beef, look for a 90/10 or 95/5 lean to fat ratio.

Also, keep your serving portions in check, even with lean beef: The American Heart Association recommends limiting lean meat, skinless chicken and fish to less than six ounces per day. You can keep serving sizes in check by filling most of your plate with vegetables, by using beef as a garnish or by using it in combination with other proteins (beef and bean chili, for example).

Here are some delicious ways to enjoy beef in a lighter, leaner way!

Article source: https://www.today.com/food/healthy-beef-recipes-burgers-tacos-stir-fry-more-t122012?cid=public-rss_20180224

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Take your morning run on an empty stomach.

Perhaps the greatest debate surrounding breakfast involves the theory that working out on an empty stomach provides a competitive edge in fat burning. Here’s why: There’s a hierarchy in how the body finds energy for everyday tasks. Glucose, obtained by carbohydrates is the most easily absorbed, and readily available fuel, and takes on center stage when you need energy of any kind. Once glucose (and glycogen) is depleted, the body will search for the next source ready to provide fuel — and that’s fat. Thus, the theory goes that when working out on an empty stomach, the body has to burn fat first due to a lack of available fuel from glucose.

A 2017 study found that exercising in a fasting state may in fact burn more fat. Other studies have showed similar results, including one study that demonstrated a 20 percent increase in fat burning potential when participants exercised without breakfast beforehand. Earlier studies however have refuted the theory that a workout is better when the stomach is empty.

More research is needed to determine the final say on this issue. In the meantime, I tell my patients to do what feels right. If working out seems near impossible without anything in your stomach in the morning, then you may want to have something small, like half of a banana and natural peanut butter.

There is a perfect breakfast. Here is what it looks like.

A new study indicated that individuals’ weight-loss success was not necessarily linked to whether their diet was low-carb, low-fat, or even low-calorie but rather whether the individual ate a whole foods, minimal sugar diet. This is perhaps the first approach you should be taking when it comes to breakfast: Eat food, not manufactured calories. That means you should start by avoiding foods with added colors and flavors. Steer clear of foods that have massive amounts of added sugar or reach you via your car window.

Instead, aim for at least 15 grams of protein or more by consuming plain yogurt, eggs, zucchini muffins, quiche cups or a protein smoothie. Make your carbohydrate options complex ones, such as steel-cut oatmeal with mixed nuts and cinnamon or whole-grain sprouted bread with avocado or nut butter and above all, eat breakfast like a king, and decrease meal size as the day progresses.

Article source: https://www.today.com/health/breakfast-should-be-biggest-meal-day-t124228?cid=public-rss_20180303

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TV show host, cookbook author Adam Richman is stopping by TODAY Food to share his top steak tips, techniques and recipe. He shows us how to make perfectly cooked sirloin steaks with a savory red wine sauce.

Adam’s ultimate steak tips:

1. Make sure steaks are at room temperature before cooking or you will burn the outsides while trying to bring the middle to temperature.

2. When you place your steak in the skillet, make sure you hear that sizzle otherwise your pan is too cool.

3. To test for doneness, use the hand technique. Touching different fingers to your thumb and feeling the webbing of your hand will help indicate the level of doneness. Touching your pointer to thumb is rare, middle finger to thumb is medium-rare, ring finger to thumb is medium and pinky to thumb is well done.

4. To get a great crust on your steak, use either a cast iron or stainless steel pan. When done cooking, cast iron pans can simply be drained, wiped and put away rather than washed because this ‘seasoning’ helps create a non-stick surface.

5. Reverse searing a steak (slow-cooking the meat and finishing it with a sear in an extremely hot pan) can result in a better crust a deeper flavor. Simply season your steak, let rest for 30 minutes, after which you put into a 250°F oven for roughly 1 hour. After 1 hour, sear the steak just until a crust forms on each side.

Article source: https://www.today.com/food/how-make-perfectly-seared-steaks-adam-richman-t123301?cid=public-rss_20180215

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Gwyneth Paltrow isn’t like a regular health nut. She’s a cool health nut.

Which means she can roll with John Legend’s deep-fried chicken wings … and then Goop-ify them later.

In the first episode of her new web series “Real Men Eat Goop,” Paltrow, 45, invites Legend, 39, over for a good-natured cook-off. In the first half of the segment, the two prepare Legend’s no-longer-top-secret recipe for chicken wings, which are brined in a heavy hit of Lawry’s Seasoned Salt and topped with hot sauce honey butter.

Goop

“This is unfair, that you write music like that and you cook like this,” says Paltrow.

Legend’s wife, Chrissy Teigen, loves them, so we already love them.

Then, things get Goop-y. While Paltrow admits that “you can never really replace a fried wing,” her oven-baked Korean wings get no complaints from the “All of Me” singer.

“I’m so happy,” Legend says, biting into a wing.

Goop

These wings got his head spinning, no kidding.

Paltrow’s secret? A sauce whisked together from flavorful ingredients like gochujang, fish sauce, and raw honey, then reduced on the stove to make it thick, sticky, and “gorgeous.”

We’ll take one order of each, please … and a private concert from Legend, while we’re at it!

Article source: https://www.today.com/food/john-legend-shows-gwyneth-paltrow-his-secret-making-perfect-chicken-t122836?cid=public-rss_20180210

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Joy Bauer and Jean Chatzky are teaming up to help you keep your diet and budget healthy with simple money saving tips and delicious calorie-cutting recipes.

Ready to cut calories and save cash? Jean Chatzky and I tackled some of the most popular prepared foods and put them on a diet for your wallet and waistline. Think Penne ala Vodka with Caesar salad, Salmon with roasted vegetables and Chicken Parmesan with pasta. Grab an apron and start cooking!

Salmon with Roasted Vegetables

Fish and vegetables are always an excellent nutrient-packed choice. However, when prepared outside the home, this entree is often cooked in excessive amounts of oil and butter, which bumps up the calories. Be your own home chef and whip this scrumptious and satisfying Grilled Salmon with Roasted Veggies in your kitchen. My version is simple to prepare and delivers a delicious dish that will save you hundreds of calories and cut the cost by about 50% off the menu price.

Chicken Parmesan with Pasta

Classic Chicken Parm is deep-fried and smothered in cheese. Pair it with a side of pasta and you could be gobbling down up to 1300 calories! Introducing my delicious and nutritious spin (drum-roll please) … Cheesy Chicken Parm Meatballs served on a mound of zucchini noodles. My rendition allows you to enjoy this Italian favorite without any regret. It’s a guaranteed dinner winner that clocks in at only 300 calories! Not to mention, by making it at home, you’ll leave the meal with a 55% savings.

Penne alla Vodka with Caesar Salad

Loaded with calorific heavy cream and thick dressing, an order of Penne alla Vodka and a Caesar salad will cost you about 1200 calories — that’s almost a day’s worth of calories for some people. If you love decadent, cheesy, and incredibly creamy pasta, my slimmed down Penne alla Vodka recipe will definitely win a place at your dinner table. Pair it with light and flavorful Caesar Dressing and you’ll save a whopping 740 calories and leave with 68% more cash in your wallet. Dig in and think about the money you just saved!

 

Article source: https://www.today.com/food/cut-food-costs-calories-healthy-recipes-money-saving-tips-t122420?cid=public-rss_20180206

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An Indiana centenarian has a sweet formula for longevity: A daily dose of chocolate.

Eunice Modlin turned 102 on Tuesday, celebrating the big milestone with cake and the promise of a big party with more members of her family when the snow clears. The great-great-grandmother, who lives in Boonville, Indiana, with her son, wasn’t available for an interview, but her granddaughter shared some of her longevity secrets.

“She eats two pieces of dark chocolate every day,” Tammy Modlin Gentry told TODAY. “She’s always limited herself to two pieces so she didn’t [gain weight].”

Courtesy Tammy Gentry

Eunice Modlin was born on Jan. 16, 1916. Her life motto is: You don’t always get what you want, but you get what you need.

Dark chocolate offers health benefits thanks to its powerful antioxidants, minerals and flavanols, says nutritionist Keri Glassman, noting that a small piece with a cup of tea can be a healthy addition to your daily routine. Stick with the purest version because chocolate with nuts, nougat or caramel will have more calories and sugar, offsetting the benefits, advises NBC News medical contributor Dr. Natalie Azar.

Modlin also believes eating vegetables from the garden and never drinking alcohol or smoking has allowed her to live a long, healthy life, Gentry said.

The centenarian is losing her eyesight and her balance is off, but she still goes to church and prayer meetings. Overall, Modlin is doing well, she added.

Gentry said her grandmother’s life motto is: You don’t always get what you want, but you get what you need.

Longevity seems to run in the family: When Modlin turned 100, her relatives flew in her 99-year-old brother from Texas to attend the party. Jake Hardesty is 101 now and also doing well, Gentry said.

Courtesy Tammy Gentry

Eunice celebrates her 100th birthday with her 99-year-old brother Jake Hardesty in January 2016.

When she was younger, Modlin was known for her archery skills, a sport she took up in her 20s. Her husband made the bows for the family and they traveled all over the country to compete. At one time, Modlin was in The Guinness Book of World Records for the farthest arrow shot, Gentry said.

Courtesy Tammy Gentry

Modlin at 23. She loved archery, a sport she took up as a young woman.

She lived through the Great Depression and other tough times, but remained optimistic.

“My grandfather, her one true love, passed away in 1991 and she’s still going,” she added. “I get choked up because it’s my grandma, whom I love to the moon and back.”

Article source: https://www.today.com/health/101-year-old-woman-s-secret-living-longer-chocolate-t107198?cid=public-rss_20180116

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It’s been 45 years since a food scientist named Herb Peterson created a handheld version of eggs Benedict for McDonald’s. And while the classic Egg McMuffin is still on the menu, it’s now competing with lower-calorie options, making drive-thru breakfasts more diet-friendly.

Don’t get us wrong. There are still plenty of places to stray. For example, two years ago, Taco Bell first introduced Cap’n Crunch Delights and some breakfast sandwiches can pack in over 700 calories. But for the most part, plenty of Americans are demanding more wholesome ways to start their days.

And let’s face it, when you don’t have too much time in the morning it can be hard to make a filling and nutritious breakfast. So here are a handful of our current healthier favorites for your morning commute.

Egg White Delight McMuffin, $3, McDonald’s

While an original Egg McMuffin has 300 calories, this version has 250 calories. The savings is thanks to the substitution of egg whites, extra lean Canadian Bacon and a whole grain English muffin. The white cheddar cheese (instead of American cheese) makes this option feel a bit more indulgent, too. TODAY nutrition consultant Bonnie Taub-Dix, MA, RD, CNA says if you plan on eating this every day, skip the Canadian bacon. But in general, she notes it has a good combination of protein and carbs.

Chick-fil-a

If you’re after protein, pick this breakfast sandwich up for a whopping 25 grams. Inside the toasted, wholegrain English muffin you’ll find grilled chicken, egg whites and melted cheese. It will only set you back 7 grams of fat and 300 calories. (To lower that, ask them to serve it sans muffin.)

“This sandwich keeps breakfast calories in check, it has plenty of protein and it’s built upon a whole grain English muffin — all important to jump start your day,” says Taub-Dix. “But just keep in mind that most of us don’t need as much protein as you might think. Any one of those protein rich foods, whether cheese, egg, or chicken would be enough for a breakfast choice.”

Greek Yogurt Smoothie, $4, Sheetz

Sheetz

Not only can you get this handheld breakfast 24 hours a day, any day of the year through Sheetz’s 98 drive-thru’s nationwide, you can also order it on the Sheetz app or any Amazon Alexa-enabled device. And at around 230 calories for a size medium, it’s as low-calorie as it is convenient. Flavors include blueberry pomegranate, banana, strawberry, peach, lemonade and even pina colada.

Note: “Not every smoothie or shake is a health food!” cautions Taub-Dix. “The best choices are made with plain Greek yogurt to supply protein and skim milk or almond milk to provide calcium.”

Steel Cut Oatmeal with Strawberries and Pecans, $5, Panera Bread

Panera Bread

A popular breakfast item on Panera Bread’s vegan menu, this wholesome ensemble features 9 grams of fiber to fill you up for hours. “Most of us don’t get enough fiber so this choice packs a fiber punch! Oats contain soluble fiber that may help to lower cholesterol levels,” says Taub-Dix, who also cautions against adding too many calorie-laden toppings. What this dish doesn’t have is artificial preservatives, sweeteners, flavors or colors. It’s available in Panera Bread drive-thrus and at Panera Bread Rapid Pick-Up locations.

Sous Vide Egg Bites: Egg White & Red Pepper, $5, Starbucks

Starbucks

Vacuum-sealed (sous vide in French) eggs may not sound appetizing. But trust us, these egg bites are so soft they melt in your mouth — in a great way. Prepared with egg whites, spinach, fire-roasted red peppers and a touch of feta, cottage cheese and monterey jack, they’re a satisfying option if you’re avoiding bread. For just 170 calories you get 13 grams of protein to tide you over until lunch. “The calories are low enough to pair this meal with some whole grain crackers or a slice of whole grain toast,” notes Taub-Dix.

Tropical Smoothie Cafe

Taub-Dix calls this smoothie a “beverage with benefits.” But at 500 calories (if you don’t add any extra sugar), it can also put a serious dent in your daily calorie budget. At least it’s chock full of better options for that sweet tooth in all of us. Think coconut, chia seeds, roasted banana, cinnamon, almonds, dates and whole grain oats. It’s also customizable as you get to pick between adding peanut butter or strawberries. Tropical Smoothie Café has 138 drive-thru locations throughout the country.

Egg White Veggie Flatbread, $5, Dunkin’ Donuts

Dunkin’ Donuts

The best part about going through the Dunkin’ Donuts drive-thru is not being tempted by the pastry display. Instead of ordering a dozen Munchkins the next time you grab a coffee, opt for the Egg White Veggie Flatbread. At 330 calories and 14 grams of fat, it’s not a good option for every day dining says Taub-Dix. But it does have vegetables and it is one of the coffee chain’s lowest-calorie items.

Turkey Sage and Sweet Potato Biscuit, $5, Peet’s Coffee

Peet’s Coffee

Peet’s Coffee’s limited-edition (it’s available through 1/11) breakfast sandwich is about as gourmet as the drive-thru gets. We love the turkey sausage patty’s sage seasoning and the creamy texture of the fontina cheese. But perhaps the best part is the sweet potato biscuit that replaces the ubiquitous English muffin. Sweet potato is the base for one of Taub-Dix’s favorite DIY smoothies.

Article source: https://www.today.com/food/8-healthier-fast-food-drive-thru-breakfasts-try-now-t119876?cid=public-rss_20180105

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Two great healthy drinks that will detox and refresh the body while allowing you to enjoy the great benefits of the combined fresh fruits and herbs. This healthy infused water drink is free of sugar and loaded with nutrients. Best part is, it is simple to make and only requires 5 minutes of your time.

1. Strawberry-Basil Water

Ingredients : Sliced Strawberries (one pint), Fresh Torn Basil Leaves (ten), Sliced Lemon (one), Water (Two quarts)

Directions – Mix the sliced strawberries, basil leaves and sliced lemon in a pitcher. Add the water. Cool the contents in the pitcher for a minimum 3 hours and no longer than 2 days! You can expect 8 servings.

2. Watermelon Detox Water

Ingredients : Watermelon (two to three cups), Sliced English Cucumber (half), Mint Lease (six to eight), Ice (2 cups), Water (half gallon)

Directions – add the sliced cucumbers, watermelon and ice into your pitcher. Than pour the water into the ingredients, followed by mint leaves.

You can expect 2 servings with the final mixed ingredients with a total preparation time of only 5 minutes!

There you have it, 2 simple fruit infusion healthy drinks to get your body ticking with the right nutrients!

Images, Recipes : skinnyms.com, thechunkychef.com

Article source: https://www.healthynutritionaleating.com/healthy-drinks-sugar-free-fruity-drinks/

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Craving for a yummy healthy snack? Here’s a compilation of a nice list of healthy recipes of snacks that’s so easy and quick to make (less than 5 minutes tops).

Each healthy clean eating snack suggestion have calories listed for people who are into the calorie counting. The list consists of simple, delicious snacks and some of the snacks are vegan as well as gluten free. Best part is, the clean eating snacks are healthy and low in calories. For sure, both adults and kids will enjoy these snacks.

From hard boiled eggs, dates with almonds, Greek yogurt with fruit to chocolate chips and dried cranberries, you will find a nice collection healthy snack ideas – what more do you want!

Other healthy clean eating snack ideas include –

  • Boiled eggs with a sprinkle of sea salt – a great protein snack. Make sure you boil a few eggs and set it aside in the good old fridge for grab and go snack
  • Fresh dates with the option of adding peanut butter or goats cheese! Dates are great for taking the edge off the inkling for sweets
  • Nut, seed with dried fruit mixes

Below are 67 more healthy clean eating snack ideas!

If you want a healthy lifestyle, here’s a Must Read post on – Zero Calorie Foods For Losing Weight

Infographic snack ideas from healthyhappysmart.com/

Article source: https://www.healthynutritionaleating.com/healthy-snacks-67-tasty-clean-eating-snacks/

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