FAT girl

berries why: ounce for ounce, berries have more protective plant antioxidants than almost any other food. "these compounds not only lower your disease risks, they help prevent memory loss," says Elizabeth Somer, R. D., author of Age-Proof Your Body. how much: aim for a cup of berries—any berries, fresh or frozen—at least three times a week (berry researchers say eat a cup daily). since berries are high in fill-you-up fiber, they may also help curb weight gain.

salmon why: sure, salmon is a prime source of omega-3s, the healthy fats that fend off heart disease and maybe more, but are you aware that a mere 3 ounces of the fish serves up 170 percent of your daily vitamin B12 and more than 80 percent of your D? how much: aim for two servings a week (and if you substitute tuna for one serving, that's OK).

leafy greens why: it's almost impossible to meet your nutritional needs without eating dark leafy greens, from spinach and romaine to collard greens and chard. they're huge sources of fiber; vitamins C and K; folic acid (a B vitamin that guards the heart and memory and fights birth defects); lutein, a vision protector; and four essential minerals: calcium, magnesium, iron, and potassium. how much: two servings a day—and the darker, the better.

whole grains why: they have up to 96 percent more fiber, magnesium, zinc, chromium, and vitamins E and B6 than refined grains. this nutritional powerhouse helps prevent the same health problems that refined grains help cause: heart disease, cancer, diabetes, hypertension, and even obesity. how much: ideally, all of the six daily grain servings you need should be whole, unrefined grains, but aim for at least three.

nuts why: they're excellent sources of protein, magnesium, and B and E vitamins—trusty fighters in the war against heart disease and cancer. yes, nuts are high in fat calories, but their fat is the heart-healthy kind. replace junky snacks with them and you won't gain an ounce. how much: Up to five small fistfuls a week (roughly a quarter cup or about 15–20 almonds, cashews, walnuts, or pecans).

golden veggies why: just one serving of fiber-filled, deep-yellow-orange vegetables supplies five times the beta carotene you need daily to lower your cancer risk, defend against colds and other infections, and protect your skin from sun damage. the potassium in these veggies also keeps your heartbeat in sync and your blood pressure down. how much: aim for two half-cup servings a day, the equivalent of one sweet potato, 12 canned apricot halves, or a cup of butternut squash or carrots.

yogurt why: low- or no-fat plain yogurt is a terrific source of B vitamins, protein, calcium and—if it has active cultures—the healthy bacteria known as probiotics, which crowd out disease-causing germs. how much: four or more cups a week, if this is your main dairy source.

source: MSN Health

we all know fruit is good for us. personally, i haven't met a fruit that i don't like. (okay, i lied. i don't like cantaloupe, but that's another story.) i digress. according to the USDA, we need 1-2 cups of fruit a day depending on age and nutritional needs. but there is a bonus to eating fruit. not only is it yummy and something we need everyday, but certain fruits have extra benefits to help us be healthier.

see eight fruits and how they can make a healthier you after the jump!

i read an article this morning on Yahoo! Health about simple ways to stay slim without trying.  Lucy Danziger, the author, says, "I believe it's not about counting calories or fixating on how much fiber or fat is in your diet. Instead, the key to eating healthy (and even dropping some weight) is making smart choices."

hmm. i don't know about that quote because while eating healthy is essential to losing weight and keeping it off, i think counting calories and the like is important.  i think when you are trying to lose a massive amount of weight like i am, then keeping track of what you eat and being aware of everything you are putting in your mouth is pretty important.  food journals and/or calorie counting becomes your best friend.

even though i don't completely agree with her philosophy on dieting and eating healthy, she did have some pretty good pointers.

1. go for home grown - fruits and veggies are great choice.  a healthy choice since they are fresh and natural.  people who eat veggies with a meal consume 20% less calories than a person who doesn't eat a meal with veggies.

2. choose crunch - carrot sticks, apples, and nuts.  oh my!  eating healthy crunchy foods (we aren't counting potato chips here) will cause you to chew longer and give you more time to realize when you are full.

3. read the fine print - check the ingredients.  if an ingredient is hard to read, more than likely it's sometime artificial and not good for your waistline.

read more tips after the jump!

14-19 Apr 2009

tuesday
breakfast: Yoplait light yogurt, light fruit cup, cup of Celestial Seasonings Antioxidant Supplement Green Tea
lunch: roast beef sandwich on whole wheat pita with light mayo and baby swiss, apple, carrot sticks
dinner: grilled chicken with lemon pepper seasoning, steamed broccoli and carrots
snacks: handful of raisins, handful of animal crackers

wednesday
breakfast: Yoplait light yogurt, light fruit cup, boiled egg, 12 oz Diet Coke
lunch: Lean Cuisine cheddar broccoli and potatoes
dinner: gumbo with rice
snacks: handful of raisins, Special K bar

thursday
breakfast: Yoplait light yogurt, light fruit cup, cup of Celestial Seasonings Antioxidant Supplement Green Tea
lunch: salad (baby spinach leaves, parmesan cheese, carrots, 2 tsp light ranch dressing)
dinner: 2 eggs (scrambled with cheddar cheese), 2 slices turkey bacon, 1 slice whole wheat toast, 8 oz glass 1% milk
snacks: Special K bar, handful of animal crackers

friday
breakfast: Yoplait light yogurt, light fruit cup, boiled egg, 12 oz Diet Coke
lunch: turkey sandwich on whole grain wheat bread with mustard, lettuce, and baby swiss, mandarin oranges, grapes
dinner: hamburger steak (no gravy/onions), boiled new potatoes, green beans
snacks: handful of raisins, banana

saturday
breakfast: egg, bacon, cheese breakfast sandwich and 12 oz Diet Coke
lunch: 100 calorie bag of popcorn, apple, grapes, mandarin oranges
dinner: broiled catfish cooked in lemon and cracked pepper, sweet potato, and side salad
snacks: handful of raisins

sunday
breakfast: whole grain English muffin, toasted, with 1 tsp margarine, 12 oz Diet Coke
lunch: turkey sandwich on whole grain wheat bread with mustard, lettuce, and baby swiss, grapes, 8 oz glass of 1% milk
dinner: healthy chicken pasta
snacks: peanut butter fruit dip with apple and banana

sorry for the back log in posting.  i was going to post friday and things just pretty much blew up at work.  then this past weekend was just insane.

i know satuday's lunch of popcorn and fruit wasn't the best, but it was either that or leftover fried chicken and mashed potatoes.  (i was at my grandmother's.)  i opted for the 100 calories of popcorn.

sunday night i tried out a recipe for a 'healthy chicken pasta'.  i was skeptical at first, but it turned out really, really great.  plus i have lunch for today as well.  i forgot to bring the recipe with me to work so i could post it for you, but i'll do that tonight when i get home.  i definitely want to share it with you.  if any of you have any healthy recipes you'd like to share, feel free to post in the comments or pm me and i'll post for you (of course, giving you the credit!).  since i'm still getting the hang of healthy eating, i'd love to try any tried and true meals you have!

i found this recipe for a healthy breakfast.  i think i might try it this weekend.  there is no way i'll be able to pull this off on weekday mornings, but it does sound like a nice, yummy saturday morning meal.

1 large egg
2 tsp margarine
1 whole-grain English muffin
1 slice turkey bacon
2 tbsp shredded reduced-fat cheddar cheese

scramble the egg with 1 tsp margarine.  cook the bacon.  toast the English muffin and use the remaining 1 tsp of margarine as a spread.  make your sandwich.  ta da.

the recipe also said you could serve the sandwich with 3/4 cup of berries, 1/4 cup of lowfat vanilla yogurt, and a 12 oz skim latte for a meal of around 500 calories.  the yogurt and berries sound good, but i think i'll skip the latte.  i also think i am going to use sliced reduced-fat cheddar instead of shredded.  seems to me slices would just make a better sandwich.

i found the recipe here.  there were some other healthy recipes, but they just aren't my cup of tea. (mainly because i don't eat nuts.)