Category: Healthy Diet

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Chicken Pasta on the Lighter Side

One of the easiest ways to lighten up a pasta dish is to add tons of protein and vegetables to your dish which keeps the portions large and the carbs low and this dish...

Peanut Butter and Banana Omelet I 0

Peanut Butter and Banana Omelet I

I hope you have a jar of peanut butter nearby. Over 4 years ago, I awoke and ventured to the kitchen to make some oatmeal. Along my way, I remembered there were some eggs...

Ode to Oats – It’s Oatmeal Month 0

Ode to Oats – It’s Oatmeal Month

It’s Oatmeal Month, a time to savor the earthy warmth of this fiber–rich porridge. But while families have been serving up the Goldilocks favorite for centuries, only recently has this hearty breakfast choice been...

My Oh My Omega – a right–fat diet 0

My Oh My Omega – a right–fat diet

Recent science suggests health benefits come not from a low–fat diet, but a right–fat diet. Omega–3 fatty acids have been found to lower cancer risk, reduce depression, and boost brain development. But which source...

Colorless Health II 0

Colorless Health II

Health experts recommend adding color to your plate — deep greens, vibrant reds, golden yellows — to reap the benefits of the nutrient–dense fruit and veggie rainbow. But don’t let neutral hues found in...

Sweet Relief I 0

Sweet Relief I

Chocolate is one sweet treat you can afford to eat. Although partially boosted by the wishful thinking of its countless connoisseurs, chocolate’s reputation is nearing that of “super foods”— along with blueberries, walnuts, beans,...

Let Us Go Nuts 0

Let Us Go Nuts

While chestnuts are roasting on an open fire, remind yourself to grab a handful of nutritious nuts. Studies show they can help stabilize blood sugar, decrease heart disease risk, lower cholesterol, and provide strong...

Juiced Up 0

Juiced Up

An 8–ounce glass of 100% fruit or vegetable juice is generally a tasty and healthy choice. But it can be loaded with carbs, sugar, and 100–200 calories. At least 5 servings of fruits and...

Disciplined Thanks 0

Disciplined Thanks

While celebrating Thanksgiving can be a lesson in gratitude, it can also be an opportunity for gluttony. Exercise your willpower with these virtuous reminders: Temperance. The average Thanksgiving meal contains more than 2000 calories,...

Family Feast 0

Family Feast

Science confirms what generations have long known — that coming together to break bread is one of the most important family rituals. So rally your kin for a meal that fosters the spirit of...

Pumpkin Chocolate Chip Bread 0

Pumpkin Chocolate Chip Bread

Filled with seasonal spices, this bread is perfect for the holidays   Pumpkin, the hallmark ingredient for the holiday season, blends with cinnamon, nutmeg, and gooey chocolate in this moist dessert bread. A sweet...

Menu Mapping 0

Menu Mapping

While there’s nothing intrinsically wrong with eating out, it can lure you into some dietary pitfalls. Avoid the menu traps that can add inches to your waistline: Beware bold images. Our eyes naturally gravitate...

Gluten-Free Roughage 0

Gluten-Free Roughage

Approximately 3 million Americans suffer from celiac disease, an autoimmune condition where the intestines cannot properly digest gluten — a protein found in wheat, barley, and rye. Even intolerances or allergies to gluten products...

Embrace the Season 0

Embrace the Season

Fresh veggies and fruits paint your meals with nutrition and flavor. But not all your favorites are ripe for the picking. Embrace the seasonal crops in your area with these tips for getting the...

All-Weather Workout 0

All-Weather Workout

In most areas, this time of year tends to deliver cool temps and precipitation, which can bully you away from outdoor training. If your will to step out is drenched by the thought of...

Worn Down 0

Worn Down

If your workout garb is giving you grief, your performance will suffer. And since most exercise relies on foot power, tip–top athletic shoes can be the make–or–break item in your closet. Keep tabs on...

Anytime Black Forest Blizzard 0

Anytime Black Forest Blizzard

  Runner’s World contributing chef Pam Anderson blends this healthy makeover of a classic drink for a pre- or postrun treat.   Anytime Black Forest Blizzard Plain Greek yogurt has roughly twice the protein...

Breakfast Burrito 0

Breakfast Burrito

  Refuel your postrun with this easy-to-make meal full of protein, carbs, and fiber. Breakfast Burrito This burrito combines eggs and avocado. One egg has six grams of protein; avocado is high in fiber...

Loaded Baked Potato Soup 0

Loaded Baked Potato Soup

  Loaded Baked Potato Soup Serves 6 1 pound bacon, roughly chopped 1 medium yellow onion, diced 1 large carrot, peeled and diced 3/4 cup diced celery 4 large Russet potatoes, peeled and diced...

Feeling Salty 0

Feeling Salty

In a world of fast and processed food, salt adds up quickly: 1 restaurant meal may contain a full day of sodium. High blood pressure and increased risk of heart disease and stroke can...

Recipe: Black Bean and Quinoa Burgers 0

Recipe: Black Bean and Quinoa Burgers

Here is the latest and greatest burger combination! The base consists of black beans and cooked quinoa. The addition of spices and nutritional yeast creates a flavorful burger with the nutritional profile to satisfy your protein and...

Thai Mango Salad 0

Thai Mango Salad

  I am always impressed by the flavors, textures and colors in Thai food. The veggies and fruits are always cut so perfectly that even with no dressing they make an impressive salad. The...

Fitness Fighters 0

Fitness Fighters

Exercise ruts are common — kick and punch your way out of it with a martial arts fitness program. You can boost your strength, coordination, and flexibility, reduce stress and anger, and increase self–confidence...

Green Smoothie 0

Green Smoothie

Blending up favorite fruits and vegetables is one of my go-to afternoon snacks. Not only do they fill me up, but they’re also loaded with a ton of nutrients. They almost always satisfy my...

8 Foods That Help Build Muscle 0

8 Foods That Help Build Muscle

1). Cottage-cheese The white stuff is an excellent source of whey protein, one of the best muscle builders out there. 2). Whey Protein A 25 g scoop of the magic dust packs 2.5 g...