Posted by Sidra Forman on Thu, Jul 01, 2010
I love when one season transitions into the next, not for the change in weather or wardrobe, but because of all the new foods that become available. For instance, last week marked not only the official start of summer, but also the arrival of blueberries at my local farmers market.
Like other fruit and vegetables, blueberries are low in calories and rich in vitamins. But these little blue orbs have set themselves apart from the rest of the pack because they're positively loaded with disease-fighting antioxidants. And I love the unique sweet and sour flavor of blueberries! In fact, I was so excited to find them during my last trip to the market, that I ended up buying four pints!
That may seem like a lot of blueberries, but I've had no problem working my way through them. I realized that my last five breakfasts have been centered around blueberries. Sunday after returning home from the farmers market, I made whole-grain blueberry pancakes that I also topped with fresh blueberries, Bestlife Buttery Spread and a drop of maple syrup. On Monday, I had Irish oatmeal topped with fresh blueberries. Tuesday was a homemade granola with more fresh blueberries. Wednesday I made Blueberry Bran Muffins. And today, I started the day with a Blueberry Almond Smoothie (see recipe below). Unfortunately I'm all out of blueberries—time to go buy some more.
Blueberry Almond Smoothie
Makes 1 serving
Prep time: 3 minutes
Total time: 3 minutes
Ingredients
1 cup almond milk
1 cup fresh blueberries
2 tablespoons almond butter
Directions
Make sure all ingredients are cold before starting. Combine all ingredients in a blender and process until smooth, about 1 minute. Serve.
Nutritional Information
1 serving
Calories: 325
Protein: 7 g
Carbohydrate: 28 g
Dietary Fiber: 6 g
Sugars: 16 g
Total Fat: 22 g
Saturated Fat: 1.8 g
Cholesterol: 0 mg
Calcium: 284 mg
Sodium: 287 mg
Posted by Stephanie Clarke on Tue, Apr 13, 2010
Looking for a warm, fast and healthy breakfast option? Try frozen waffles. If it has been a while since you've had them, you may be surprised by the healthy part of the equation. Warm and fast? Sure. But good for you?
It's true that as little as just a few years ago, your choices were typically limited to white-flour, high-fat, high-sodium, and super high-sugar waffles. Fortunately, many companies have stepped up recently and created tasty whole-grain versions that contain healthy fats, fiber, and more appropriate levels of sodium. That's not to say that you still can't find the less healthful options, though. So to make sure you're choosing a nutritious product, use these shopping tips:
1. Check ingredients. Make sure the first ingredient has the word "whole" in it, such as whole wheat flour, whole oats, etc.
2. Scope out the Nutrition Facts label. Each two-waffle serving should have no more than four grams of sugar and 350 mg of sodium, at least three grams of fiber, and no trans fat (and no partially hydrogenated oils in the ingredients).
3. Use this cheat sheet. Skip the all the sleuthing and instead, go for my favorite brands (both of which meet these criteria): Nature's Path Hemp Plus Waffles and Van's All Natural Multi-Grain Waffles. Both deliver great taste and a light texture.
Once you get your healthy waffle home, your next task is figuring out how to eat it. Think outside of the box a little here—you can use frozen whole-grain waffles as a canvas to create a nutrition-rich breakfast based on whatever you're in the mood for or have in your kitchen at the time. At 80 to 100 calories per waffle, you can create a meal using one waffle or two, depending on your calorie needs.
Try making a portable "waffle-wich" by spreading two teaspoons of peanut butter on one waffle and topping it with sliced banana, cinnamon, and another waffle, if you need it. Or, top waffles with non-fat plain yogurt mixed with one teaspoon of maple syrup and frozen or fresh berries like blueberries, strawberries, or raspberries. If you're in the mood for something more savory, try topping a waffle with an egg and low-fat turkey or chicken sausage.
What are your favorite ways to enjoy waffles? Let us know!
Posted by Sidra Forman on Thu, Apr 08, 2010
Homemade muffins make for a satisfying and tasty breakfast, but who has the time to whip up a batch in the a.m. rush? Try this recipe—the batter can be made the night before; simply pour it into muffin cups and store the pan in the refrigerator covered with plastic wrap for morning baking. If you put them directly into the oven from the refrigerator, add 5 minutes to the cooking time. For a complete breakfast, spread a muffin with 2 tablespoons of almond butter and have 1 cup of fat-free milk or soymilk and ½ an orange.
Banana Muffin
Makes 6 muffins
Prep Time: 10 minutes
Total Time: 35 minutes
INGREDIENTS
4 cup liquid eggs, such as Better'n Eggs, or 1 egg
1/4 cup fat-free milk
2 tablespoons honey
2 tablespoons sugar
1½ tablespoons olive oil
½ cup whole-wheat flour
½ cup wheat bran
1 teaspoons baking soda
1/2 teaspoon baking powder
Pinch of salt
1½ cups mashed ripe banana
¼ cup chopped walnuts
DIRECTIONS
1. Heat oven to 350 degrees.
2. With a standing or hand mixer, combine the eggs, milk, honey, sugar, and oil until completely incorporated, about 1 minute. (You can also do this in a large bowl with a wooden spoon.) Once completely mixed, add the remaining ingredients and mix until just combined, about 30 seconds in a mixer or 1 to 2 minutes by hand.
3. Divide the batter into muffin tins, and bake until a toothpick inserted into the middle of a muffin comes out clean, about 25 minutes. Serve. (Extra muffins taste best if eaten within 24 hours of baking. However, they freeze very well if you want to store them longer.)
Nutritional Information
1 serving
Calories: 201
Protein: 4 g
Carbohydrate: 35 g
Dietary Fiber: 5 g
Sugars: 18 g
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Calcium: 60 mg
Sodium: 293 mg
Posted by Beth Sumrell-Ehrensberger on Wed, Sep 02, 2009
There's nothing worse than taking the time to eat breakfast, only to be embarrassed by a roaring stomach during your mid-morning meeting. The secret to feeling full until lunchtime is all in the breakfast food combinations you choose.
Early morning meals that team up at least one serving of a whole grain or fruit/vegetable-based high-fiber carbohydrate (which gives you quick energy after your body has "fasted" overnight) with a low-fat protein source (which helps sustain the energy burst from the carbohydrate) will keep you satisfied. As a bonus, some foods, like dairy, do double duty since they contain both a good dose of protein as well as carbohydrate.
I never seem to allow enough time for a leisurely breakfast, so I always keep a variety of foods on hand that I can throw together for a quick and satisfying combo. A container of nonfat yogurt mixed with berries or a whole-grain English muffin sandwiching a microwave-poached egg are a couple of my go-to favorites. But roasted edamame mixed with a handful of whole-grain cereal (sometimes I add a few raisins if I have them), a peanut butter and banana whole-grain wrap or even simple cheese toast are great ideas, too.
Take stock of your kitchen to see what you can use to create a power duo. You just may find that your inspiration comes from unlikely sources; lately, I'm taking a cue from my baby's cottage cheese that has been whipped in the blender with blueberries—and using it as a high-protein, low-fat spread for my whole-wheat mini bagel.
For more delicious breakfast ideas, check out TheBestLife.com.
Posted by Janis Jibrin on Fri, Jul 24, 2009
You've likely heard about the benefits of eating three square meals each day, but it's tempting to ignore this rule when you want to lose weight. Skipping a meal or eating only a low-cal salad may seem like an easy way to cut 500 or more calories, but this approach always comes back to bite you. As the research shows, skimping on calories triggers a series of physical reactions that actually encourages weight gain.
An eating schedule of three squares and a snack or two can actually help you drop pounds because it quells appetite. Eating a complete breakfast (about 400 calories), an adequate lunch (at least 450 calories) and complete dinner (500 calories or more) about four hours apart helps prevent a dangerous hunger attack. And when between-meal cravings mount, a healthy snack does the trick. The three-squares approach also speeds up your metabolism. After a meal, the rate at which you burn calories is slightly elevated. In fact, this "thermic effect" of food, as it's called, burns up about 10 percent of a meal's calories
Of course, you still have to watch what you eat for those three meals and snacks. Keep calories in check by following these simple rules:
1. Eat when you're hungry and serve yourself reasonable portions. Have no more than 1 cup of rice, pasta or potatoes (about the size of two tennis balls). Keep meat, poultry and fish to about 3 to 5 ounces; salad dressing to about 1 to 1 1/2 tablespoons; and candy, chips and other treats to about 150 to 200 calories.
2. Wait 20 minutes after eating to decide whether you want more. That's how long it takes the brain to register fullness.
3. Use snacks only when you're actually hungry between meals. Otherwise, don't have one. When you do snack, keep it light. Have a 12-oz skim latte; 1/3 cup hummus with celery and carrot sticks; or 50 calories of whole-grain crackers with a tablespoon peanut butter. For more healthy snacks, check out TheBestLife.com.
Posted by Stephanie Clarke on Mon, Jul 13, 2009
Lox or smoked salmon with bagels and cream cheese is one of my favorite meals, but of course, when it's paired with full-fat cream cheese and big white bagels, it can get a bit high in calories and fat. So instead of ordering it out, I make a lighter smoked salmon tartine (French for open-faced sandwich) to hit the spot.
You can eat it for breakfast, or enjoy it with some soup or salad for a quick yet gourmet-tasting lunch or dinner. They're great finger food for entertaining, too. I recently made them for a picnic in Central Park and they were a hit!
Start with toasted hearty whole-grain bread, such as whole-wheat Tuscan Pane from Trader Joe's or two halves of a whole-wheat English muffin. Spread one tablespoon of reduced-fat cream cheese on one side of the bread. Next, layer chopped green onions (scallions), two ounces of smoked salmon, a squeeze of fresh lemon, and thinly sliced English cucumber (regular is fine if you can't find English). Top it off with some freshly ground pepper. More yummy additions include sliced red radishes, thinly sliced red onion, and capers. Simply choose the components you like best.
Bonus: I love using the leftover salmon in a frittata, scrambled eggs, or a breakfast burrito. Nutrition–wise, you're getting a healthy dose of omega-3 fatty acids and protein from the salmon, and fiber from your whole grain bread and veggies. Smoked salmon is a bit higher in sodium, so if you plan on having it, just try to avoid other higher sodium foods that day.
For more healthy-eating tips and recipe ideas, join TheBestLife.com.
Posted by Willow Jarosh on Mon, Jun 29, 2009
Last weekend I went out to breakfast with a friend, and we ordered a very special treat—two nonfat lattes and an almond croissant to share. One thing I love about The Best Life program is that you can count a week as successful as long as you've met your daily goals six out of seven days. I had a balanced Best Life breakfast every other morning that week, so my croissant treat would not stop me from meeting my weekly goals.
However, it did stop me from thoroughly enjoying my Saturday! Don't get me wrong, the croissant tasted great—but it really left me hanging about two hours later. As my pal and I walked around Central Park, I felt grouchy and tired. "But I just ate," I thought to myself. How could I be hungry again and ready for a nap? I knew the answer to my question—my breakfast provided me with little more than fat and sugar! Yes, I did squeeze in some calcium and protein with my nonfat latte, but it just didn't make up for the fact that my breakfast was void of the fiber, protein, and healthy fats it normally contains.
I didn't feel guilty at all for enjoying my special treat, but I realized that it didn't really feel like such a treat anymore. This experience taught me that I need a Best Life breakfast every day—it's my anchor. And while I can splurge on a slice of pizza for lunch or a beer with dinner once in a while and feel fine, I've decided to stick with a healthy, balanced breakfast.
It takes time and practice to find what works best for you in terms of food preferences, your schedule and other factors, but the process moves you that much closer to meeting and maintaining your weight and health goals. It's definitely worth the trip.
Posted by Stephanie Clarke on Mon, Jun 01, 2009
The cereal aisle can be a daunting place—loaded with shelf after shelf of colorful boxes that boast great taste and, in many cases, lots of health benefits. But not all of them actually deliver on these promises—many are loaded with calories, sugar and other unhealthy ingredients, and provide little to no fiber or other nutrients.
Of course, it's no surprise that so many of my clients ask for tips on choosing a healthful breakfast cereal. While it can be tough to recommend specific brands of cereal because brands vary by region and store and everyone has such different tastes, I often give three easy guidelines to filling up your bowl with a nutritious breakfast cereal. The next time you're in the grocery store, flip the box over and make sure to check the nutrition facts panel for:
1. Fiber: Look for at least 4 grams per 100-calorie serving.
2. Sugar: Choose a brand that has no more than 5 grams per 100-calorie serving. Note: For fiber and sugar, you'll probably need to do a bit of math to determine the 100-calorie serving.
3. Trans fat: There should be 0 grams of trans fat and no "partially hydrogenated oil" (also known as trans fat) in the ingredients list. It's important to look at the ingredients list for partially hydrogenated oil because FDA laws allow manufactures to say a food has zero grams of trans fat if there is .49 grams of trans fat or less per serving.
Posted by Stephanie Clarke on Mon, May 11, 2009
Coffee shops are like a second office to me when I'm on the road—I can find a Starbucks almost anywhere in the country and they offer reliable internet. In fact, there are days like today when I find myself having one or two meals or snacks there. Thankfully, they have lots of great tasting, healthy, and surprisingly affordable, choices. Here are two meals that I had today along with the calorie and cost breakdown:
Breakfast
Spinach, Roasted Tomato, Feta and Egg Wrap (270 calories, 8 grams fiber) with a tall coffee with about three ounces nonfat milk (about 15 calories)
Cost: $3.95 (Combo meal)
Lunch
Turkey and Swiss sandwich with light mayo (390 calories, 2 grams fiber) with a Grande ice water (0 calories)
Cost: $4.95
Total cost: $ 8.90 (without tax)
I'm a huge fan of meals at home because I have control over my ingredients and can make a great meal for a low cost. But when that's not an option, it's nice to know that you can get two healthy meals for less than $10 at your local Starbucks.
And here's a waist-friendly and wallet-friendly snack idea: A tall nonfat latte with a piece of fruit. In the mood for something sweet? Instead of going overboard with a giant cookie or apple fritter (both more than 400 calories!), spend just 80 calories for a small double chocolate brownie cookie with your latte.
Posted by Bob Greene on Fri, May 08, 2009
I love having cereal for breakfast—even better, I like to mix various healthy cereals together to add a variety of tastes and textures to my bowl. Try this quick recipe below for a quick and healthy start:
Best Life Kashi GoLean Mix
Makes 1 serving
Prep Time: 2 minutes
Total Time: 2 minutes
The Kashi GoLean and Wheat Chex offer fiber and some protein; the Honey Nut Cheerios make it delicious! To save time, you can make it in a bigger quantity and portion out 1 1/2 cups per serving.
INGREDIENTS
3/4 cup Kashi Go Lean
1/3 cup Honey Nut Cheerios
1/3 cup Wheat Chex
DIRECTIONS
1. Combine cereals. Serve dry or with fat-free or one percent milk or soymilk.
NOTES: To make in bulk: Combine 10 2/3 cups Kashi Go Lean (the entire 14.1 ounce box), 4 2/3 cups Honey Nut Cheerios and 4 2/3 cups Wheat Chex. Each serving is 1 1/2 cups. Makes about 14 servings.
NUTRITIONAL INFORMATION
1 Serving
Calories: 176
Protein: 6 g
Carbohydrate: 37 g
Fiber: 8 g
Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Calcium: 111 mg
Sodium: 283 mg
For more healthy recipes and quick breakfast ideas, join TheBestLife.com.