Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Amylopectin:    Amy What?

Health and Wellness Associates

EHS – Telehealth

 

Amylopectin:    Amy What?

 

3 Reasons to Avoid Foods with This Type of Starch

 

We all know that loading up on the cookies, candy and soda can skyrocket blood sugar levels and lead to adverse effects on health. But did you know that the same could be true for certain types of starch as well? Thanks to amylopectin, a type of carbohydrate found in starch, some starches may actually have a similar effect.

 

Amylopectin digestion may raise blood sugar and insulin levels, causing an increase in triglycerides and cholesterol and leading to fat accumulation.

 

This carbohydrate is widespread throughout the food supply and is the main component of starches, including rice, bread and potatoes.

 

However, by opting for foods lower in amylopectin and increasing your intake of high-fiber, low-glycemic foods instead, you can sidestep the negative side effects of this carbohydrate.

 Amylopectin-Graphic-2 (2).jpg

What Is Amylopectin?

The official amylopectin definition is: “a component of starch that has a high molecular weight and branched structure and does not tend to gel in aqueous solutions.”

 

To put it more simply, though, amylopectin is a type of carbohydrate found in the starches that we commonly consume, such as rice, potatoes and bread.

 

Starch is made up of two different polysaccharides, or carbohydrates: amylose and amylopectin. Each starch molecule is about 80 percent amylopectin and 20 percent amylose.

 

Amylose is made up of long, linear chains of glucose units while amylopectin is highly branched. In fact, it is composed of between 2,000 and 200,000 glucose units, and each inner chain comprises 20–24 subunits of glucose.

 

Amylopectin is also considered insoluble, meaning that it does not dissolve in water.

 

This starch molecule has a very similar structure to glycogen, a type of branched polysaccharide that is used to store glucose, or sugar, in your liver and muscles. When comparing amylopectin vs. glycogen, both are highly branched and made up of alpha glucose units, but glycogen has more branches.

 

While starch molecules are considered the main storage form of energy in plants, glycogen is the primary storage form of energy in humans and animals.

 

Amylopectin vs. Amylose

Amylose and amylopectin share some similarities but are also drastically different in the ways that they are digested and processed in the body. As mentioned previously, the differences between these two starch molecules starts with their physical structure. Amylose is long and linear while amylopectin is made up of thousands of branches of glucose units.

 

Although starches contain both of these carbohydrates, the ratio can make a major impact on the way it’s digested and processed. This is because amylopectin is more easily digested and absorbed than amylose. While this may sound like a good thing, it actually means that eating foods rich in this carbohydrate can lead to spikes in blood sugar, insulin and cholesterol levels as well as increased belly fat. A high amount of amylopectin can also increase the glycemic index of foods, which is a measure of how much blood sugar levels increase after consumption.

 

Meanwhile, foods high in amylose tend to have higher levels of resistant starch, a type of starch that isn’t completely broken down or absorbed by the body. Resistant starch has been shown to reduce fat storage, increase satiety, lower cholesterol levels and blood sugar, and improve insulin sensitivity.

 

Therefore, it’s best to minimize your intake of foods high in amylopectin and instead focus on selecting starches that have a higher ratio of amylose to ensure you’re getting the most health benefits possible from your diet.

 

Amylopectin Function

Amylopectin makes up the majority of the starch molecule, which is the primary storage form of energy for plants.

 

Much like humans, animals and all living organisms, plants need energy so they can grow and function. Plants use a special process called photosynthesis, which involves using chlorophyll to convert sunlight, carbon dioxide and water into sugar, or glucose, to be used as energy. Any extra glucose is stored as starch, which the plant can then convert back into glucose when it needs an extra bit of energy.

 

In humans, when we eat starch, it is converted to sugar, or glucose, which can also be used for energy. The cells in our bodies depend on this energy to function, making sure that we are able to build and maintain healthy tissues, move our muscles, and keep our organs working efficiently.

 

Like plants, we are also able to keep unused glucose for use later in the form of glycogen, which is mainly stored in the muscles and liver and can be easily converted to glucose when needed.

 

Amylopectin Side Effects

Spikes Blood Sugar and Insulin

Raises Cholesterol Levels

 

 

Increases Belly Fat

  1. Spikes Blood Sugar and Insulin

Foods with a higher amount of amylopectin have a higher glycemic index, which means they can cause a quick increase in blood sugar and insulin levels.

 

Insulin is the hormone that is responsible for the transportation of sugar from the blood to the tissues where it can be utilized. When you sustain high levels of insulin over a long period of time, it can decrease the effectiveness of insulin, leading to insulin resistance and high blood sugar.

 

A study from the Beltsville Human Nutrition Research Center in Maryland published in the American Journal of Clinical Nutrition fed 12 participants a diet composed of either 70 percent amylose or amylopectin for five weeks. Compared to amylose, amylopectin led to a greater increase in blood sugar and insulin levels.

 

Another animal study from Australia showed that feeding rats a high-amylopectin diet for 16 weeks resulted in a 50 percent higher insulin response as well as insulin resistance.

 

Conversely, another study published in the American Journal of Clinical Nutrition showed that higher amounts of amylose delayed carbohydrate digestion and absorption and caused decreased blood sugar and insulin levels.

 

  1. Raises Cholesterol Levels

In addition to increasing blood sugar levels, a diet high in amylopectin could also negatively impact blood cholesterol levels. Research shows that eating foods with a higher glycemic index, such as those that are high in amylopectin, could decrease triglyceride and good HDL cholesterol levels.

 

Studies have also found that insulin resistance, which can occur as a result of an a high-glycemic diet, may be associated with an increase in cholesterol production.  The Beltsville Human Nutrition Research Center study mentioned above, in particular, found that eating a diet high in amylopectin led to increases in cholesterol and triglyceride levels compared to a diet high in amylose.

 

Meanwhile, multiple animal studies have found that resistant starch from higher concentrations of amylose could lead to lower blood cholesterol and triglyceride concentrations in rats.

 

  1. Increases Belly Fat

One of the most visible side effects of amylopectin is its effect on your waistline. That’s because eating lots of amylopectin can increase insulin, leading to an increase in visceral fat.

 

Insulin plays a major role in fat storage and metabolism. It blocks the breakdown of fat and increases the uptake of triglycerides from the blood into the fat cells. Sustaining high levels of circulating insulin can cause insulin resistance as well as an increase in fat storage and a decrease in fat burning, as noted in research out of the University of Toronto in Canada.

 

Additionally, eating foods with a high glycemic index, such as those with a higher ratio of amylopectin, can increase hunger and the risk of overeating, as research from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University shows.

 

On the other hand, studies have shown that amylose and resistant starch can enhance fat burning, promote satiety and reduce fat storage.

 

Amylopectin Foods

Although all starches contain some amylopectin, certain types may have a higher ratio of amylopectin than others. Simple carbs that have a high glycemic index are likely to be higher in amylopectin while foods with a lower glycemic index are likely higher in amylose.

 

High-amylopectin foods include:

 

Short-grain rice                White bread                      Bagels                  White potatoes

Cookies                               Crackers                             Pretzels                Instant oatmeal

Puffed rice                         Cornflakes                          Rice cakes

Instead of filling your plate with these foods, consider swapping in a few foods that are higher in amylose instead. These foods can help you maintain normal blood sugar levels, keep cholesterol levels low and prevent fat accumulation.

 

Low-amylose foods include:

 

Long-grain rice                 Oats                      Quinoa                 Sweet potatoes                Bananas

Whole wheat                    Barley                   Rye                       Beans                                  Legumes

 

 

History

Starch has been an integral part of our history since ancient times. Early documentation on the uses of starch is limited; Egyptians supposedly used a starchy adhesive to stick pieces of papyrus together as far back as 4,000 B.C. while in 312 A.D., starch helped proved useful in preventing ink penetration in Chinese papers.

 

However, although starch has been a dietary and industrial staple for centuries, it is only in the last several hundred years that we’ve come to understand more about its unique structure and the way that amylose and amylopectin function in the body.

 

Antonie van Leeuwenhoek, often dubbed as the father of microbiology, was the first to observe starch microscopically in 1716. However, it wasn’t until over 200 years later that researchers began to focus on the differences between amylose and amylopectin.

 

In the 1940s, scientists developed more accurate techniques to separate amylose and amylopectin from starch molecules and began studying the highly branched structure of amylopectin. They were also able to discover the amylopectin enzyme that contributes to the synthesis and breakdown of starch, which helped them understand the complexities of its structure even more.

 

Other research into the different types of starch has also been fairly recent. In the 1970s, for example, the concept of resistant starch was initially created. Years later, the Commission of the European Communities officially funded research to form an official definition of resistant starch.

 

As our knowledge about starch continues to increase, we have begun to learn more about how this important dietary component can affect many different facets of health.

 

Precautions/Side Effects

A diet high in starch can negatively impact many aspects of health. It can result in an increase in blood sugar, insulin, cholesterol and triglyceride levels, as well as increased fat accumulation.

 

Ideally, amylopectin should be limited in all diets. However, this is especially important for those who have diabetes or uncontrolled blood sugar levels.

 

For these individuals, carbohydrate intake should be kept in moderation, and the carbs that are included in the diet should be from nutrient-rich, high-fiber and low-glycemic foods. This can help slow the absorption of sugar from the bloodstream and prevent spikes and crashes in blood sugar levels.

 

Additionally, many foods high in both amylose and amylopectin contain gluten. If you have celiac disease or a sensitivity to gluten, you should swap these foods for gluten-free, nutrient-dense whole grains like millet, quinoa, sorghum, rice or buckwheat.

 

Final Thoughts

Starch molecules are made up of two types of carbohydrates, amylose and amylopectin. Amylose is long and linear while amylopectin is highly branched.

Amylopectin is broken down rapidly and has a higher glycemic index, meaning it can increase blood sugar rapidly after eating.

Eating a diet high in this carbohydrate can also increase insulin, cholesterol and triglyceride levels; lead to insulin resistance; and cause fat accumulation.

Conversely, eating foods higher in amylose may have the opposite effect, decreasing cholesterol, triglycerides, insulin and blood sugar levels, while also promoting satiety and weight loss.

Foods high in amylopectin include white bread, short-grain rice, cookies, crackers, pretzels and breakfast cereals.

To promote healthy blood sugar levels and achieve optimal health, opt for low-glycemic foods that are lower in amylopectin and high in fiber and use in combination with an overall healthy diet.

 

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Diets and Weight Loss, Foods, Lifestyle, Uncategorized

Shhhhhh… Dairy Free Cheesecake

Health and Wellness Associates

EHS – Telehealth

 

Shhh…This Cheesecake Is Dairy-Free

dairy_free_cheesecake_recipe_HERO

You can use the words indulgent and dairy-free in the same sentence. Like to describe this dairy-free cheesecake recipe with blueberry topping. It’s rich yet virtuous, which is achieved without using cream cheese or butter or even flour. (So, yes, it’s technically vegan.) Dessert, anyone?

 

One 9-inch cake (10 servings)

CRUST

1½ cups pecans

2 tablespoons sugar

2 tablespoons coconut oil

 

FILLING

 

3 cups cashews, soaked in water overnight (see note)

3 tablespoons sugar

2 tablespoons honey

Zest and juice of 1 lemon

¾ cup coconut milk

½ teaspoon pure vanilla extract

 

TOPPING

 

1 pint fresh blueberries

2 tablespoons sugar

Zest and juice of 1 lemon

 

  1. Preheat the oven to 375°F. Place a springform pan on a parchment-lined baking sheet.

 

  1. MAKE THE CRUST: In the bowl of a food processor, pulse the pecans until they are finely ground. Transfer to a medium bowl and wipe out the food processor.

 

  1. Add the sugar to the ground pecans and stir to combine. Add the coconut oil and stir until the crumbs are evenly moistened. Pour the crumb mixture into the prepared pan and press into an even layer.

 

  1. Bake the crust for 8 to 9 minutes, or until the edges are lightly golden. Let the crust cool to room temperature.

 

  1. MAKE THE FILLING: Drain the cashews and transfer to the food processor. Pulse until the cashews are coarsely chopped. Add the sugar, honey, lemon zest, lemon juice, coconut milk and vanilla extract, and pulse until very smooth (the mixture should be pretty thick).

 

  1. Pour the cashew mixture over the cooled crust and spread into an even layer. Transfer to the freezer to chill while you make the topping.

 

  1. MAKE THE TOPPING: In a medium pot, combine the blueberries with the sugar, lemon zest and lemon juice. Bring to a simmer over medium heat. Simmer until the blueberries are very soft and begin to burst, 8 to 10 minutes.

 

8.Puree the blueberry mixture in a blender or food processor until smooth. Pour the puree on top of the filling and spread into an even layer. Chill the cheesecake in the freezer for at least 45 minutes.

 

  1. Transfer the cheesecake to the refrigerator and keep chilled until ready to serve. To serve, unmold and slice the cheesecake.

 

Note: No time to soak the cashews overnight? No problem. Place them in a medium pot and cover with water. Bring to a boil and then boil for 15 minutes. Drain and cool the cashews to room temperature before continuing with the recipe.

 

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Diets and Weight Loss, Foods, Uncategorized

Berry Smoothie with Flaxseeds

Health and Wellness Associates

EHS – Telehealth

 

Berry Smoothie with Flaxseeds-Dairy Free

Berry Smoothie with Flaxseeds.jpg

 

This is one of the best smoothies for all women!

Flaxseeds, like nuts, add protein and fiber to a smoothie. Grind your flaxseeds before placing them in the blender.

Ingredients

  • 2 tablespoons ground flaxseeds
  • 1 cup nut milk (almond milk should work great)
  • 1 cup strawberries
  • 1 cup blueberries
  • 1 banana
  1. Place ingredients in blender.
  2. Blend until smooth.

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Papaya Tropical Smoothie – Dairy Free

Health and Wellness Associates

EHS – Telehealth

 

Papaya Tropical Smoothie

 

Papaya Tropical Smoothie.jpg

Papayas stand in for bananas and mangoes in terms of making a smoothie creamy. Plus, these tropical fruits are high in vitamins C and A.

Use either 1 cup of coconut water or ½ cup water plus ½ cup coconut milk

 

Ingredients

  • 1 papaya
  • 1 cup blueberries
  • 1 banana
  • 1 cup coconut water

Instructions

  1. Place all ingredients in a blender.
  2. Blend at high speed until smooth and creamy.

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Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Spinach Strawberry Smoothie- Dairy Free

Health and Wellness Associates

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Spinach Strawberry Smoothie

spinachstrawberrysmoothis

Ingredients

  • 2 cups spinach, chopped
  • 1 banana
  • 1 cup strawberries
  • 1 tablespoon honey

Instructions

  1. Place ingredients in a blender.
  2. Mix until smooth.

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Experts Are Urging People Not to Drink Apple Cider Vinegar

Health and Wellness Associates

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Experts Are Urging People Not to Drink  Apple Cider Vinegar

 

 

applecidervinegar

When it comes to home remedies, few products are as revered or as misunderstood as apple cider vinegar. It’s been hailed as a “cure” for everything from hiccups to acne and is believed by many to hold the ultimate key to weight loss.

Nobody can deny the power of this famously tart fermented liquid. It’s packed with enzymes, probiotics, and has even been shown to help regulate blood sugar. Heck, we’ve even used it in our hair! But as ACV’s popularity grows, more and more experts are warning consumers of the harmful side effects associated with drinking it.

Apple cider vinegar is made by combining apples with yeast.

The yeast then converts the sugar in the apples into alcohol. Bacteria are then added to the mixture, which ferment the alcohol into acetic acid.

Acetic acid makes up about 5–6% of apple cider vinegar. It is classified as a “weak acid,” but still has fairly strong acidic properties.

In addition to acetic acid, vinegar contains water and trace amounts of other acids, vitamins and minerals.

Since ACV is made with yeast, as its most active ingredient, if you have intestinal issues, such as Leaky Gut, Crohns, Celiac disease, absorption issue as gluten or less than three bowel movements a day, then you should never take ACV.

 

Delayed Stomach Emptying

Apple cider vinegar helps prevent high blood sugar spikes by reducing the rate at which food leaves the stomach and enters the lower digestive tract. This slows down its absorption into the bloodstream.

However, this effect may worsen symptoms of gastroparesis, a common condition in people with type 1 diabetes.

In gastroparesis, the nerves in the stomach don’t work properly, so food stays in the stomach too long and is not emptied at a normal rate.

Symptoms of gastroparesis include heartburn, bloating and nausea. For type 1 diabetics who have gastroparesis, timing insulin with meals is very challenging because it’s hard to predict how long it will take food to be digested and absorbed.

One controlled study looked at 100 patients with type 1 diabetes and gastroparesis.

Drinking water with 2 tablespoons (30 ml) of apple cider vinegar significantly increased the amount of time that food stayed in the stomach, compared to drinking plain water.

 

Digestive Side Effects

Apple cider vinegar may cause unpleasant digestive symptoms in some people.

Human and animal studies have found that apple cider vinegar and acetic acid may decrease appetite and promote feelings of fullness, leading to a natural reduction in calorie intake.

However, one controlled study suggests that in some cases, appetite and food intake may decrease due to indigestion.

The people who consumed a drink containing 25 grams (0.88 oz) of apple cider vinegar reported less appetite but also significantly greater feelings of nausea, especially when the vinegar was part of a drink.

 

Low Potassium Levels and Bone Loss

There are no controlled studies on apple cider vinegar’s effects on blood potassium levels and bone health at this time.

However, there are cases reported of low blood potassium and bone loss that was attributed to doses of apple cider vinegar taken.

A 28-year-old woman consumed 8 oz (250 ml) of apple cider vinegar diluted in water on a daily basis.

She was admitted to the hospital with low potassium levels and other abnormalities in blood chemistry.

What’s more, the woman was diagnosed with osteoporosis, a condition of brittle bones that is rarely seen in young people.

Doctors who treated the woman believe the daily doses of apple cider vinegar led to minerals being leached from her bones to buffer the acidity of her blood.

They also noted that high acid levels can reduce the formation of new bone.

 

Erosion of Tooth Enamel

Acidic foods and beverages have been shown to damage tooth enamel.

Soft drinks and fruit juices have been more widely studied, but some research shows the acetic acid in vinegar may also damage tooth enamel.

In one lab study, enamel from wisdom teeth was immersed in different vinegars with pH levels ranging from 2.7–3.95. The vinegars led to a 1–20% loss of minerals from the teeth after four hours.

Nevertheless, there’s some evidence that large amounts of vinegar may cause dental erosion.

A case study also concluded that a 15-year-old girl’s severe dental decay was caused by consuming one cup (237 ml) of apple cider vinegar per day as a weight loss aid.

 

Throat Burns

Apple cider vinegar has the potential to cause esophageal (throat) burns.

A review of harmful liquids accidentally swallowed by children found acetic acid from vinegar was the most common acid that caused throat burns.

Researchers recommended vinegar be considered a “potent caustic substance” and kept in childproof containers.

However, one case report found that an apple cider vinegar tablet caused burns after becoming lodged in a woman’s throat. The woman said she experienced pain and difficulty swallowing for six months after the incident.

Esophageal throat burns can not be felt until it is too late to reverse the ulcerated area.  Usually the saliva in your mouth will coat the esophagus and small throat burns will not be detected.

 

Skin Burns

Due to its strongly acidic nature, apple cider vinegar may also cause burns when applied to the skin.

In one case, a 14-year-old girl developed erosions on her nose after applying several drops of apple cider vinegar to remove two moles, based on a protocol she’d seen on the internet.

In another, a 6-year-old boy with multiple health problems developed leg burns after his mother treated his leg infection with apple cider vinegar.

There are also several anecdotal reports online of burns caused by applying apple cider vinegar to the skin.

 

Drug Interactions

A few medications interact with apple cider vinegar:

Diabetes medication: People who take insulin or insulin-stimulating medications such as metformin or Glucophage and vinegar may experience dangerously low blood sugar or potassium levels.

Digoxin (Lanoxin),or any cardiac medication:  These medication lowers your blood potassium levels along with your magnesium levels causing problems with all your electrolytes.

Certain diuretic drugs: Some diuretic medications cause the body to excrete potassium. To prevent potassium levels from dropping too low, these drugs shouldn’t be consumed with AC vinegar.

Heartburn medications: Prilosec, Zantac, Nexium are just examples of some of the over the counter medications that will cause irreversible damage to your colon.

Supplements and Vitamins:  If you are taking any of these supplements of vitamins please stay away from ACV.  Vitamin C, all Vitamin Ds’, B vitamins and B complex.  Zinc, iodine, fish oil, vitamin E.  There may be a few more that in groupings will cause adverse reactions.

There are many more prescription drugs that could be put on this list.  Please always check with your health care provider before adding acid to your regiment.

As registered dietitian and Food Network personality Ellie Krieger advised in The Washington Post, beneficial or not, apple cider vinegar is still an acid, and you should handle it with care. “It is a potent acid that can be dangerous if aspirated, may cause burns to the tender tissue of the mouth and esophagus, and can lead to tooth erosion,” Krieger advised.

ACV can also cause nausea and other gastrointestinal symptoms in already sensitive stomachs, so use common sense. If you’re experiencing discomfort, it might be time to cut back.

If you still want to use it, cook with it.   Better yet, use it in your salad dressing!

“I say incorporate vinegars, like apple cider and red wine vinegar, into your diet by tossing them with veggies,” Keri Glassman, MS, RD, founder of Nutritious Life, told Woman’s Day.  “The fiber and water volume of the veggies will help keep you full and hydrated, which naturally aids in digestion and weight maintenance. Plus, vinegar contains close to zero calories—as opposed to creamy bottled salad dressings.

 

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Diets and Weight Loss, Foods, Uncategorized

Chicken Kebobs : On the Grill or in the Oven

Health and Wellness Associates

EHS Telehealth

 

Chicken Kebobs : On the Grill or in the Oven

chickencabobs

Ingredients
  • 2 tablespoons olive oil
  • ½ teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon dried thyme
  • 2 large chicken breasts (12 oz each)
Instructions
  1. Preheat oven to 450 degrees F, or fire up the grill.   Line a baking sheet with foil
  2. In a large bowl, whisk together the olive oil, salt, pepper, garlic powder, onion powder and thyme.
  3. Cut the chicken breasts into cubes . Add to the bowl and toss with the seasoned olive oil.
  4. Thread the coated chicken cubes on skewers. I use metal skewers that I bought on Amazon. If you use wooden skewers, place thin foil strip on their exposed edges to prevent burning.
  5. Bake the chicken kabobs for 15 minutes. Switch the oven to broil, place the baking sheet under the broiler, and broil just until browned, about 2 minutes, on the grill just turn as needed.   You can add more marinate to them as you grill.

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Low Carb Meat Pie

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Low Carb Meat Pie

Lowcarbmeatpie

This easy recipe for ground beef meat pie is low carb and keto. A crustless pie, this tasty meat pie is big on beef flavor and contains no starchy fillers.

Diets and Weight Loss, Foods, Health and Disease, Uncategorized

3 Foods to Throw Away If You Want to Lose Weight

Health and Wellness Associates

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3 Foods to Throw Away If You Want to Lose Weight

 

Diet experts often say that you should clean out your pantry, your cupboards, and your refrigerator when you start a new weight loss plan. I completely agree. It’s important to set up your kitchen for success if you’re really serious about slimming down. But often, dieters don’t have the time for a complete kitchen overhaul.

If you are short on time but committed to getting lean and fit, here’s the quick-start plan for kitchen clean-up.

Grab your trash can, open the refrigerator door and dump these three items to decrease your calorie intake and lose weight faster.

1) Salad Dressing

Salad sounds like the perfect diet food. Fill your lunch plate full of healthy veggies and you’ll lose weight, right? Wrong! In many cases, your salad is a diet disaster. And many times, the salad dressing is what adds the most fat and calories. In small amounts, salad dressing isn’t too bad. But when is the last time you measured the amount that you poured on your salad? The calories in salad dressing can ruin your energy balance for the day.  Even fat-free dressings have a downside. Often, these products are full of sugar and still very high in calories. A better option is to add spicy, flavorful ingredients like peppers or radishes to your greens and go dressing-free. Or dress your salad with lemon.

 

2) Flavored Coffee Creamer

If you can’t live without the sweet, milky taste of flavored creamer in your morning coffee, I feel your pain.

I used to be addicted to hazelnut creamer. But I got over it when I realized the health impact it had on my diet. If you read the nutrition facts label, the calorie and fat content of flavored creamer doesn’t look too bad. But when you read between the lines, the story isn’t so pretty. Flavored creamers are one of the most common foods we overeat.

If you multiply your actual portion size times the calorie count per serving, you might be surprised. Think the fat-free creamers are better? Nope. Non-dairy fat free creamers are one of the most common sources of hidden fat. A better option is to learn to make healthier flavored coffee drinks at home.

3) Juice

Again, juice sounds like it should be part of a healthy diet-friendly breakfast. In fact, some dieters make juice the entire meal. But the bottom line is that when you drink fruit juice you are drinking a glass full of sugar. Fresh juice does contain vitamins that are good for you, but why not just eat a whole piece of fruit?  You might be surprised to find that when you compare the calories in an orange to the calories in a glass of orange juice the fruit fares better. And whole food is more satisfying than sipping your calories through a straw.

The one thing that these foods have in common is that many dieters believe they are healthy because they contain a healthy ingredient or because they have a healthy looking label. We often overeat foods that carry that “health halo” and we end up consuming excess fat, calories and ingredients that aren’t good for us  Of course, dumping these foods is just the beginning of a full kitchen clean-up, but if you can trash these three things, you’ll be on your way to a healthier diet and a slimmer physique.

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Diets and Weight Loss, Foods, Lifestyle, Uncategorized

Crust-less Asparagus Quiche

Health and Wellness Associates
EHS Telehealth

 

Crust-less Asparagus Quiche

crustlessasparagusquiche

Ingredients

 

2 cups sliced asparagus

6 egg whites

2 whole eggs

1/3 cup diced onion

1/2 cup (low-fat) feta cheese, optional parmesan cheese

1/2 cup diced tomatoes

1/4 teaspoon black pepper

Kosher or sea salt to taste

 

 

Directions

 

Preheat oven to 350 degrees.

 

Combine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.

 

Bake at 350° for approximately 45 minutes or until filling is set.

 

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