me -

everything & anything that motivates me to be healthy.... day in, day out.

Tuesday, June 21, 2011

June 21, 2011


True or False: Cooking food in cast iron cookware can add iron to your food.



It's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.

According to SHAPE Magazine,
"Research has shown that for every gram of fiber we eat, we eliminate about 7 calories. Eat 30 grams a day and you’ll essentially "cancel out" 210 calories."

Fiber is magical. It helps slow digestion and absorption to keep you fuller longer and delay the return of hunger, provides a slower, steadier rise in blood sugar and a lower insulin response, and keeps you "regular” by helping your digestive system stay in tip top shape. And if that’s not enough it’s also key to weight control. 

Here's some tips:

Toss Oats Into a Smoothie
For some of the smoothie recipes in my new book I wanted to fit an entire meal in a glass, including the whole grain, so I added ¼ of dry rolled oats to the mix. In addition to the fiber boost they add a nutty layer of flavor as well as a thicker, grainy texture.
[this is a great idea, or i also add half a weetbix or even a whole one. blend with the rest of your ingredients and you have a fiber-packed smoothie]
Swirl Some Chia Seeds to Your Salad Dressing
These small oval seeds pack more heart and brain saving omega-3 fatty acids than flax seeds and just one tablespoon provides 5 g of fiber, about twice as much as golden flaxseed. Just be prepared for gel-ish texture since these gems soak up about 12 times their weight in fluid.
[also over the weekend, i've learnt that this gel-like coat chia seeds get when they hit liquid becomes a protective barrier against your stomach acids, which means it takes longer to digest.  as a result, chia seeds are a form of slow-release energy, keeping you fuller for a longer period of time.]

Fold Shredded Veggies Into Any Dish
Lately my grater is one of my favorite kitchen gadgets. I add shredded zucchini, carrots and cabbage to just about everything, including natural nut butter. And replacing half of my usual starch portion (whole grain pasta, brown rice, potatoes) with chopped veggies is my trick for cutting back on carbs without sacrificing volume. If you’re a meat eater try replacing some or all of the ground beef or turkey in dishes like tacos with minced mushrooms. A recent Johns Hopkins study found that this very swap slashed calories by 400 and fat by 30 grams without affecting fullness or satiety.

Use Pureed Fruit as “Frosting”
Using a food processor puree soft, ripe high fiber fruits, like dates, peaches, pears, plums, mango, kiwi, papaya, figs, or strawberry/banana combo, and use in place of frosting on mini cupcakes or as a spread instead of sweetened jam.
Just one caveat: as you boost your fiber intake be sure to drink plenty of H2O – it’s needed to help move undigested fiber through your system, so not enough can lead to bloating or a tummy ache!

"It's a dream until you write it down, and then its a goal." - Anonymous

loving medicine balls at the moment.
here's an exercise to challenge your whole body:

Hold the medicine ball at chest height (a). Squat until your thighs reach parallel (b), then rise up in one explosive movement, kicking your right leg forward and pressing the ball overhead (c). Return to the squat position. That’s one rep. Alternate legs for a total of 10 repetitions.


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