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.
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.
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.
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.
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!
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!
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].”
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.
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.
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.”
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.
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.
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
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
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
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.
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
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’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.
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!
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!
A healthy recipe requires a good mix of good carbs, proteins, and good fats, which helps losing weight easy and quick. For sure, if you enjoy the healthy foods you are sitting down to, it makes the lifestyle choice of healthy eating easier to follow, plus if you consistently stick to it, you will notice the results.
So the question is – “How do you prepare and cook delicious healthy meals?”
Simply mix and match the ingredients (like chicken, salmon, steak, kale, spinach, walnut oil, etc), garnishes (fresh herbs, dried spices, etc), and use a cooking method to produce that yummy healthy meal … always. Below is a cheat sheet guide that will help you create plenty of healthy recipes for breakfast, lunch and dinner, every time, and in five steps!
Your calorie controlled diet of mix and match healthy ingredients can be easily planned in advance and cooked in bulk to save cooking time and better yet, help you make those breakfast, lunch and dinner time decisions even simpler. This is smart nutritional planning for you, your family and your kids.
Before you get onto the healthy recipe guide, here are two simple healthy meals you can prep and cook today! Remember always to buy fresh local produce!
1. Salmon Salad
A simple healthy recipe consisting of smoked salmon, wholegrain bread, cucumber, rocket and capsicums. This healthy meal is high in protein, low in calories, free of dairy and low in sodium!
Prepare four slices of toasted wholegrain bread which are then cut into pieces. Add and mix 300 grams of hot smoked salmon, diced cucumber (one), rocket (four cups) and chopped capsicums (two). Then drizzle a 1/4 cup of dressing free of oil.
2. Creamy Chicken And Apple Coleslaw
Another simple healthy recipe packed with chicken, apples and veggies! tasty veggies which is covered with thick coconut sauce. This yummy meal is free of gluten and dairy free, low in calories, high in protein, and high in fibre!
Mix shredded green cabbage (one small head), shredded red cabbage (one small head ), shredded snow peas (100 grams), grated carrots (two), finely chopped red onion (half), grated red apples (two )and 50 grams of chopped walnuts, with two cans of 160 grams of shredded chicken (spring water, sea salt flavour) and low-fat mayo (1/2 cup)into a large bowl.
Recipes from healthyfoodguide.com.au
The healthy recipe guide below will run through the simple steps in preparing a healthy recipe for meals using a selection of protein, good bards, fiber and yes … healthy fat. Then the following steps include choosing relevant portion sizes of each food group, sprinkled with tasty garnishes to cooking the meal.
So get cracking, think about the meals you want to enjoy, choose your ingredients, buy fresh, cook your healthy meals (or in bulk) every time and enjoy. Stick to it and you will see great weight loss results!
If you simply do not know where to start, then this nice to easy follow food chart will give you a better understanding of a healthy eating plan. The trick here is, you must get take action, choose the foods from the chart for good nutrition for weight loss, plan your meals and visit your local grocer.
By choosing the foods and planning your meals ahead, you will have control of what you put into your body and a grocery list of nutritional foods. Most likely, by taking control you will have started on the course for a healthier eating lifestyle. And did you know, a good healthy diet will make up close to 80% of your weight loss plan.
And once you have your nutrition under control, start thinking of a consistent fitness workout routine and build muscles to burn the fat off. Below is a the zero calorie food chart to get started with!
From mangoes, apple, apricot, aubergine, carrot, cauliflower, and other fantastic zero calorie foods you can consume now to get all the healthy nutrients for your body!
For more variety in your food choices, you can check out this article on Clean Eating Grocery List For Beginners. With the information in your head, it is time to action – choose your zero calorie foods for good nutrition, plan your meals, eat well and start exercising!
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