Percentage of weight loss that consisted of fat in subjects who ate a high-protein, high -dairy diet and exercised regularly.
Bonus: They also lost twice as much belly fat as those who ate less protein and dairy but still worked out routinely.
(From Oxygen Magazine, Jan. 2012)
Another reason to love my daily helpings of Friendship Cottage Cheese and Chobani Greek Yogurt! ( See my “Top 10 Foods to Eat” List )
Posted by M. Terry on January 24, 2012
https://wholetothecore.com/2012/01/24/a-100-sure-thing/
The Washington state ferry system no longer can legally hold 2000 passengers. Its new occupancy rate is 1750. When the regulations were first established 20 years ago, the average American weighed 160 lbs, but now that average has escalated to 185 lbs, thus resulting in the change of the number of people permitted on board.
These truths are disturbing. And this is just stats on obesity (BMI >30), not including those who are overweight (BMI is between 25 and 29.9). Obesity leads to heart disease, diabetes, and many other chronic illnesses, and obese children often continue down the path to becoming obese adults.
Your best bet to not being that 1 in 3, or having your child be that 1 in 6 is to eat a diet that is based on eating significant amounts of fruits, vegetables, whole grains, low- or nonfat dairy and lean protein, and low in sodium. Also, incorporate cardiovascular exercise and weight training into your daily routine to achieve maximum results. You will not only look better, but you will feel better for sure!
Posted by M. Terry on January 18, 2012
https://wholetothecore.com/2012/01/18/us-obesity-rate-1-in-3-adults-1-in-6-children/
Just several months after being married, Scott and I went to Gaylord Palms and had dinner at their high-end international buffet. This “all you can eat” spread consists of prime rib and coconut-crusted shrimp prepared by professional chefs (It ain’t Golden Corral!) At that time in my life, I looked forward to feasting (i.e. overeating and gorging) on such lavish foods. I would “plan” for it, and I made sure to arrive hungry. BUT, the next morning after this particular dinner, Scott noticed that I was in a bad mood. And he nailed it on the head when he pointed out that my attitude was a result of feeling guilty and just plain gross after eating way more than my body needed. There’s nothing like being called on the carpet! Maybe this outside observation (and that yucky inward feeling) wasn’t the end of my poor eating habits, but perhaps it was the beginning of moving forward towards a healthier lifestyle.
This incident was brought back to the forefront of my memory this past week as I have been adjusting to taking steroids for inflammation in my eyes. After a seeking second medical opinion, I decided to go forward with the treatment (I don’t even like to take Tylenol or Motrin), and I am now beginning the process of weaning off just 5 mg at a time.
This drug has made for a not-so-happy tummy, a few funky moods, and some other side effects. As I have been dealing with decreased appetite (which is the opposite of what they say should happen on steroids) and just an overall blah feeling in my stomach, I could not help but think how much worse I would feel if I wasn’t eating clean foods. I can’t imagine consuming heavy starches, processed sugars, and saturated fats while on these pills. I think that would be a deadly combination for me and everyone around me. Those kind of foods don’t feed you, they feed on you just like a parasite. They rob your energy, stamina, mental clarity, your ability to fight infection and diseases, and simply leave you feeling drained. I am thankful that God has given us a colorful, delicious assortment of nutrient-rich foods that help our bodies to perform to the best of their abilities and to even counter balance any medication we need to take to heal properly. So I will stick with my sweet potatoes, spinach, zucchini, bananas, apples, cottage cheese and Greek yogurt, and my chicken and turkey! They have helped a less-than-desired experience become a tolerable one.
I LOVE how God works! Check out today’s Proverbs 31 devotional “Why Shouldn’t I Indulge?“ It goes hand-in-hand with what I just wrote about. Thanks to my friend, Sara, for telling me about it!
Posted by M. Terry on January 12, 2012
https://wholetothecore.com/2012/01/12/an-uncomfortable-why-i-eat-clean-reminder/
THANK YOU Chick-fil-a for a much healthier option for our kids! Today,they are introducing a grilled chicken nuggets kid’s meal that comes with fresh fruit or a Buddy Fruits squeezable fruit, and a low-fat milk, 100% apple juice, or water.
Here are the facts to accompany the meal:
They are also making improvements to other menu items including reducing sodium and moving away from high fructose corn syrup.
Posted by M. Terry on January 10, 2012
https://wholetothecore.com/2012/01/10/yea-for-chick-fil-a-a-grilled-chicken-nuggets-kids-meal/
1. Chia Seeds –For Christmas, my mom gave me three large bags of chia seeds. These super seeds have become a staple in my diet. I’ll mix them with my morning cereal, blend them with my smoothies, or top my Greek yogurt with granola and chia seeds. The benefits of chia seeds include:
2. Greens – I eat spinach, field greens, and just about any other green thing at least 3 times a day. It’s in my eggs, at my lunch, and dinner, and often find themselves into my afternoon snack. You cannot beat their nutrient-rich value.
3. Colorful Carbs – When you hear the word “carbs”, I’m sure a slice of bread or a bowl of pasta pops into your mind. We often forget that fruit and colorful vegetables are packed full of complex carbohydrates. About a year ago, I swapped out most of my breads, crackers, and other starchy carbs for fresh fruits and vegetables such as sweet potatoes, colorful peppers, and any other plant that falls under the “Eat the Rainbow” rule. I lost a few pounds (unintentionally) in just a month, and even lost that bloated feeling AND look. I still enjoy some breads and starches, but just occasionally.
4. Low-fat Dairy – Plain, Greek yogurt topped with granola is my nightly treat. I often use Greek yogurt as a substitute for mayo or creamin my cooking. All-natural cottage cheese is also another high-protein, dairy product that I eat almost daily. Both of these are an easy source of lean protein to have on hand for a quick mini-meal, and both are versatile and can be made sweet or savory. Research is showing that whey protein (found in dairy products) may actually boost weight loss when compared to other protein sources such as soy.
5. Eggs – Eggs and egg whites are an inexpensive way to incorporate protein into your diet. I always keep cartons of egg whites on hand and hard-boiled eggs in the fridge. My favorite things to do with egg whites are omelets, and I love to top a salad with my “deviled eggs“. Check out “Egg Whites is a Flash” for more egg ideas.
6. Nuts – My favorites are walnuts and almonds. Just a small handful goes a long way to staving off hunger. Once again, we find a high-in- Omega-3 fats food that is also high in protein. Need a mid-morning snack? I like to take just one half of a banana and slice it up and sprinkle with 1 tablespoon chopped walnuts and a dash of cinnamon.
7. Almond Milk– If you buy the unsweetened kind, it is only 40 calories per 8 oz serving. It is also high in vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium. It is a different flavor than cow’s milk, so switching to it in your coffee or in your bowl of cereal is a good way to become accustomed to it.
8. Legumes/beans– These little nuggets of nutrition are cheap! Just as fruits and colorful vegetables are an excellent source of complex carbs, so are these plant-derived protein powerhouses. Add them to salads, stews, meatloaves, and even baked goods to add a cheap, nutritional punch to your favorite foods.
9. Brown Rice Protein Powder – We use Jarrow’s non-GMO vanilla brown rice protein powder in our smoothies. One tablespoon has just about 50 calories and does not have all those added ingredients that you will find in a typical protein powder. Another cheap way to get and keep a full tummy!
10. Coffee – Ahhhh, yes! The benefits of coffee include increased performance in your workout, and prevention in certain cancers and even diabetes. Enjoy a couple of cups today!
Posted by M. Terry on January 9, 2012
https://wholetothecore.com/2012/01/09/my-top-10-foods-for-the-new-year/
For Christmas, Aleyah, my six-year-old, received a “doughnut basket” under the tree. In it was:
On New Year’s Eve, we had the opportunity to give this no-fry donut maker a test drive. We had fun and it turned out to be a delicious little treat! I chose a gluten-free cookbook because I love giving my family more than just wheat-based products. I used the plain donut recipe which calls for garbanzo bean and fava bean flour as well as brown rice flour. (She recommends Bob’s Red Mill flours)
After the 7 minutes or so it took to make 7 donuts, we let them cool a bit and then dipped the tops into our dark chocolate sauce (see below), placed several organic mini marshmallows on the chocolate, and then crushed graham crackers (NOT gluten-free) to finish our indoor “s’mores”. My favorite part of the night? EVERYONE in the house that night, even those who “oppose” healthy food (we kept the recipe to ourselves), enjoyed every bite!
I highly recommend this cookbook. From breakfast to savory crepes to redos of our favorite treats, this NYC baker has a great insight into creating delicious creations.
FYI – I did discover that xanthan gum is a standard binding ingredient in gluten-free recipes, and that it is expensive! I did a little research and discovered I could use milled flaxseed in its place. For these little donuts, it seemed to work out find. If we had a gluten-free need in our house, I would have invested in it, but since this is an occasional switch for our family, I was happy to find this substitution.
Dark Chocolate Sauce
Place both ingredients into a microwave-safe bowl. Melt chocolate in 30-second intervals, stirring after each time until chocolate is completely melted.
Posted by M. Terry on January 5, 2012
https://wholetothecore.com/2012/01/05/smores-doughnuts-gluten-free-for-my-kids/
Today, on this coldest day of the season, we created our own enchiladas and ended on a sweet note with our Mexican hot chocolate! The girls had the opportunity to fill their tortillas with a variety of fillings:
I used my chicken verde enchilada recipe as a basis for our lunch today, but since each child is particular about their likes, I gave them the opportunity to be creative with their own enchilada. Giving them a choice is almost a guarantee that they will eat what you serve!
And to add some sweet warmth to this chilly day, we brewed up some Mexican hot chocolate!
I am planning on doing two “camps” this summer. Each 4-day camp will be 2 days of cooking like I did yesterday and today, 1 day of meal planning (the kids will choose from one of three menus) and grocery shopping, and the 4th day will be making what they planned and shopped for. The cost will be $50 per student per camp, or $90 for two siblings. Right now, the tentative dates are:
Each day will start at 10:00 and will end at noon. This is a hands-on class where they learn cooking and baking techniques, how and why to make healthy food choices, and have the opportunity to enjoy and savor their handiwork!
*Due to my husband traveling 4 weeks out of the summer, these dates are subject to change.
Posted by M. Terry on January 3, 2012
https://wholetothecore.com/2012/01/03/a-wintery-kids-cooking-class-day-2-and-summer-camp-dates/
Check out this list of healthy spices from Delicious Living. It coincides with one of the ways to rev up your metabolismthat I posted last week: Tip #7- Eat the Heat. Cayenne is a great spice to incorporate into your diet. Here is the complete list:
When added to a meal, a half-teaspoon of this hot red pepper may boost feelings of fullness, according to a recent study. Capsaicin, the phytonutrient that gives cayenne its kick, may stimulate certain fat-burning proteins, but research on a weight loss link remains preliminary. Capsaicin also can reduce excessive stomach acid production, lowering risk for ulcers, and improve blood vessel function to lower blood pressure.
Get more: Add cayenne to chocolate baked-good batters, winter squash soups, hot cocoa, scrambled eggs, sautéed winter greens, stews, vinaigrettes, and steamed edamame. Grated Parmesan cheese and cayenne lend sophisticated heat to popcorn.
The mildly sweet inner bark of a Southeast Asian tree, cinnamon can improve insulin sensitivity, reducing type 2 diabetes risk. Some researchers think its bioactive compounds, including procyanidin, may help balance blood sugar. Cinnamon compounds also exert antioxidant and antibacterial activity, says Debra Boutin, RD, chair of the department of nutrition and exercise science at Bastyr University in Kenmore, Washington.
Get more: Sprinkle about 1 teaspoon daily into oatmeal, pancake batter, squash or lentil soups, fruit crisps, tomato sauce, and ground coffee. Stir into almond butter along with honey. Add cinnamon sticks to stews while cooking; use to stir hot cocoa or warm apple cider.
An often-overlooked spice, these pungent dried flower buds are antioxidant overachievers. Of more than 1,100 foods tested for a study in The American Journal of Clinical Nutrition, cloves were three times higher in antioxidants than the nearest competitor: dried oregano. Antioxidant-rich clove extract combats oxidative stress in the brain and may help dispel brain fog. Preliminary research indicates clove extract may block glycation, a process in which protein or fat molecules bond to simple sugar molecules, creating advanced glycation end products (AGEs), which are implicated in aging, heart disease, and diabetes.
Get more: Add ground cloves to quick breads, smoothies, oatmeal, chili, bean soups, roasted sweet potatoes, applesauce, and French toast. Add whole cloves to poaching liquid, or when cooking whole grains. A clove-studded onion spices up stock.
Traditionally used to boost immunity and soothe digestive upset, spicy-hot fresh ginger contains components called gingerols that may lessen arthritis pain and inflammation by protecting against free radical damage and suppressing pro-inflammatory compounds. After tough workouts, eating ginger can also lessen muscle soreness by as much as 25 percent. “Studies show ginger also helps reduce motion sickness and nausea associated with situations such as pregnancy and chemotherapy,” says Boutin. Ground dried ginger retains much of the antioxidant capacity of fresh.
Get more: Grate fresh ginger into marinades, stir-fries, salad dressings, and vegetable soups. Gently boil fresh ginger slices; then combine the liquid with lemon juice and honey for a warming immune boost. Sprinkle ground ginger into batters, granola, smoothies, and green tea. Cooking beans with ginger can improve digestibility, says Boutin.
The seed of an apricot-like fruit cultivated in Southeast Asia and the West Indies, nutmeg contains myristicin, an oil with antioxidant and antibacterial properties that may suppress cancerous cells. “Oils in nutmeg have been traditionally used to reduce symptoms of diarrhea, nausea, and stomach upset, and applied topically as an analgesic to reduce tooth and mouth pain,” adds Boutin.
Get more: Nutmeg is a clever secret ingredient in dishes such as burgers and meatballs, quiches, casseroles, hummus, cream-based soups, and brown rice. Grate it onto smoothies or whipped cream.
Posted by M. Terry on December 21, 2011
https://wholetothecore.com/2011/12/21/5-healthy-spices-to-add-to-your-christmas-dishes/
While Christmas cookies are fun to create and decorate, who really needs dozens of them sitting around? And how many candy canes are actually eaten? Why not take this time to create a Christmasy treat with a healthy twist? Here are some ideas:
A Christmas Tree Vegetable Tray -Arrange green veggies in the shape of an evergreen (use a shaped tray to make it even easier) and “trim” it with other colorful veggies.
From tablespoon.com
Snowflake Sopapillas – Spread a whole grain wrap with Earth Balance spread, sprinkle with cinnamon and organic sugar, and use a snowflake cookie cutter to cut out shapes. Bake in a preheated 350 oven for about 7-9 minutes. Drizzle with honey and serve.
Frosty the Bagel – This cute Family Fun magazine creation is way too cute!
Spread half a whole grain mini bagel with low-fat cream cheese, then add a baby carrot nose, sliced black olive eyes, and a sliced red pepper mouth. Use a broccoli floret at each side to create the earmuffs and a thinly sliced piece of celery along the top of the bagel as the headband piece.
Gingerbread Muffins and Gingerbread Cookies – Here are two of my favorite short-cuts for quick sweets at this time of the year:
Posted by M. Terry on December 19, 2011
https://wholetothecore.com/2011/12/19/creative-and-healthy-treats-for-christmas/
From Men’s Health magazine, here is a list of 10 ways you can get your metabolism moving. Check out all the details of and the reasoning behind each tip here. And I am taking the liberty of adding one more… incorporate interval training into your workouts.
1. Don’t Diet!
2. Go to Bed Earlier
3. Eat More Protein
4. Go Organic When You Can
5. Get Up, Stand Up
6. Drink Cold Water
7. Eat the Heat
8. Rev Up in the Morning
9. Drink Coffee or Tea
10. Fight Fat With Fiber
Posted by M. Terry on December 14, 2011
https://wholetothecore.com/2011/12/14/get-your-motor-running-i-e-your-metabolism/
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