"HEALTHY FOOD SWAPS TO TRY FOR THE HOLIDAYS!"

 

Add these ingredients and cooking methods to your feast to enjoy those classic dishes…the healthy way.

HEALTHY HOLIDAY FOOD SWAPS: Creamy, buttery foods have a way of creeping back into our diets during the holidays, so it's no wonder that the average American gains 1 to 2 pounds between Thanksgiving and New Year's Day. And yeah, we know—there’s nothing like your mom’s green bean casserole or pumpkin pie to satisfy your comfort food cravings. Still, there are tiny tweaks you can make to your menu that cut calories and unhealthy fats without sacrificing taste. Registered dietitians and Health's food director reveal the ingredient swaps they use to transform diet disasters into healthy, yet flavorful holiday meals.

SOUR CREAM HEALTHY HOLIDAY SWAP: GREEK YOGURT - Any holiday side that requires sour cream—mashed potatoes, casseroles, sauces—can instantly be made healthier by subbing in an equal amount of plain, nonfat Greek yogurt. When incorporated into a recipe, Greek yogurt tastes nearly identical to nutrition-devoid sour cream. “With this substitute, you’ll enhance the protein in your dishes,” says Vandana Sheth, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

PASTA HEALTHY HOLIDAY SWAP: ZUCCHINI NOODLES - If your family traditionally starts off holiday meals with a pasta dish, you can get those same tomato and garlic flavors by swapping out noodles for spiralized zucchini, says Sheth. Zucchini noodles, or "zoodles," cut out empty carbs while filling your plate with vitamins and fiber.

MASHED POTATOES HEALTHY HOLIDAY SWAP: CAULIFLOWER MASH - For every spoonful of mashed potatoes you heap onto your plate during the holidays, just know that a cup racks up over 200 calories (and that's before the added butter and gravy). Cut calories and empty carbs by making mashed cauliflower instead, suggests Sheth. Mashed cauliflower has the same texture and similar flavor, and in addition to being more waistline-friendly, cauliflower is loaded with vitamin C.

PIES HEALTHY HOLIDAY SWAP: GRILLED FRUIT - Substitute one pie on your dessert table for baked, roasted, or grilled fruit, suggests Cynthia Sass, MPH, RD, Health's contributing nutrition editor. This way, your guests will get the fruity sweetness they crave, minus the buttery, carb-heavy, calorie-dense crust. If you can’t stand the idea of going crust-less, try a mock cobbler instead. “Sauté berries in a little lemon water with fresh grated ginger and top with a crumble made from a combination of almond butter, rolled oats, and apple pie spice,” says Sass.

GREEN BEAN CASSEROLE HEALTHY HOLIDAY SWAP: BRUSSELS SPROUTS OR SAUTEED GREEN BEANS - Creamy green bean casserole is a holiday classic, but with fried onions, butter, cheese, salt, and cream of mushroom soup, this dish is far from wholesome. Instead, Sass recommends oven-roasted Brussels sprouts for a savory, fiber-packed veggie dish. Another option: stick with green beans but sauté them over low heat in extra virgin olive oil and season with sea salt and black pepper. Add a garnish of slivered almonds for an extra something special—and for added protein and healthy fats.

CREAMED SPINACH HEALTHY HOLIDAY SWAP: SAUTEED SPINACH OR SPINACH SALAD - Spinach is a good source of fiber, vitamins A, C, E, and K, folate, calcium, iron, and more—but you're negating any of those health benefits when you make creamed spinach, which is loaded with saturated fat. This year, sauté the leafy green in heart-healthy extra virgin olive oil and garlic. Sass recommends topping the dish with diced red bell pepper for added crunch and sweetness. You could also toss a spinach salad dressed with balsamic vinaigrette topped with sliced apples or peas and toasted walnuts or pecans.

SWEET POTATO CASSEROLE HEALTHY HOLIDAY SWAP: BAKED SWEET POTATOES - Topping your sweet potato casserole with marshmallows or a sugary crumble makes the dish more like a dessert than a side dish. Sass has a solution that's not so sickeningly sweet: Drizzle baked sweet potatoes with a sauce made from extra virgin coconut oil, maple syrup, fresh grated ginger, and pumpkin pie spice. While the syrup adds sugar, it acts as an unrefined form of the sweetener, which contains more natural nutrients than its refined counterpart, like calcium and iron. This recipe’s grated ginger adds zest and aids with digestion—something we all could use help with after a big holiday meal.

CREAM CHEESE DIP HEALTHY HOLIDAY SWAP: HUMMUS - Serving up snacks pre-feast? Serve hummus instead of a cream cheese-based dip, which can pack on around 50 calories from fat and 14 grams of cholesterol per serving. Our personal favorite is this slightly tangy garlic and sun-dried tomato hummus that not only tastes great, but is also full of protein, fiber, and calcium. Add an array of fresh, colorful veggies to the plate for dipping—it’s a quick and easy substitute for chips or crackers and can add nutrients like vitamin A from carrots, folate and vitamin C from bell peppers, and vitamins B and C plus fiber from raw broccoli.

MEAT AND CHEESE PLATE HEALTHY HOLIDAY SWAP: VEGGIE AND SHRIMP KABOBS - Sass suggests grilling or roasting fall veggies like zucchini and squash as well as onions and pepper and serving them on a stick for easy grabbing. For added flavor, alternate the vegetables with shrimp, a great meatless protein option. This veggie-filled alternative swaps out saturated fat and added salt for more fiber and nutrients like vitamins A and K, potassium, and manganese, which acts as a great metabolism booster as you enjoy the holiday dishes to come.

COCKTAIL MIXERS HEALTHY HOLIDAY SWAP: SPARKLING WATER - Toasting with a cocktail may be a holiday tradition but filling up on sugary drinks doesn’t need to be. “For cocktails, replace a sugary mixer with sparkling water flavored with fresh grated ginger, and fresh mint,” says Sass. She says mashed fruit makes another great natural sweetener when paired with bubbly water. Use either of these methods and you’ll bypass the 30 grams of sugar per serving most mixed drinks contain. For starters, try this golden apple cocktail that features sparkling cider, or a sparkling greyhound cocktail for a hint of tangy grapefruit. Half of this fruit contains only 8 grams of sugar, plus lots of vitamin A and C to boost your immune system.

PUMPKIN PIE HEALTHY HOLIDAY SWAP: PUMPKIN PUDDING - Want that seasonal pumpkin flavor without filling up on buttery crust? This pumpkin pudding is your answer. It’s low in calories and gluten-free, so it’ll satisfy every member of your clan, regardless of dietary restrictions. If pudding isn’t your thing, Sass has another crust-free suggestion: Pour the pumpkin filling right into the pie pan and bake until a toothpick comes out clean. This way, you’ll eliminate ingredients like white flour and shortening, which add saturated fat and refined carbohydrates to this holiday dessert standby.

MILK CHOCOLATE HEALTHY HOLIDAY SWAP: DARK CHOCOLATE - Chocolate lovers, rejoice: Megan Roosevelt, RDN, the founder of HealthyGroceryGirl.com, says dark chocolate makes a great addition to any dessert table.  “Dark chocolate has less sugar than white or milk chocolates and contains flavonoids that may improve blood circulation and support heart health,” she says. So do your body a favor and munch on a square of rich dark chocolate after dinner rather than fat and carb-laden milk chocolate candies.

WHITE BREAD STUFFING HEALTHY HOLIDAY SWAP: SPROUTED BREAD OR GRAIN STUFFING - Stuffing makes a holiday turkey extra special, but that doesn’t mean the filler has to contain nutrition-devoid white bread, a refined, simple carbohydrate that can spike your blood sugar levels, since it contains added sugar. Roosevelt suggests substituting that Wonder Bread for a sprouted, whole-grain loaf when making your holiday stuffing. “Sprouted grains can be easier to digest,” she says. Plus, they contain more good-for-you nutrients, such as zinc, calcium, and iron. Like Roosevelt, Health food editor Beth Lipton suggests rethinking your turkey stuffing. “Take out the bread entirely and use grains instead,” she says. Try quinoa, couscous, or farro-based stuffing to cut down on cholesterol, saturated fat, and empty carbohydrates. When these grains are blended with all the other stuffing ingredients, you won’t even be able to taste the difference between the traditional and your healthified version.

APPLE PIE HEALTHY HOLIDAY SWAP: BAKED APPLES - Roosevelt suggests going crust-free and loading up on the fruit itself to make this recipe more health-conscious. “Core out the center of the apples and stuff with a mixture of rolled oats, a little coconut oil, cinnamon, and nutmeg,” she says. Just pop them in the oven and you’ll have warm and gooey baked apples in no time. Coconut oil provides a dairy-free alternative to butter, while cinnamon and nutmeg pack in added flavor and contribute to lower blood sugar levels and a reduced risk of heart disease.

DEEP-FRIED TURKEY HEALTHY HOLIDAY SWAP: ROASTED TURKEY - Besides being a fire hazard, deep-frying your turkey adds an unnecessary amount of fat and unhealthy oils to your turkey-day meal. Instead, opt for an oven-roasted or braised turkey. Lipton suggests having a butcher cut your turkey into two breast halves, two thighs, two wings, and two legs and cooking them separately to retain the meat’s juiciness. “Roast the breast and wings and braise the legs and thighs,” Lipton says. “Normally the breast is dry because it has to hang out in the oven while the thighs and legs finish cooking.” Bonus: This cooking method means you won’t have to overcompensate with lots of fat-laden gravy on overly dry meat, since the juices will still be intact.

GRAVY HEALTHY HOLIDAY SWAP: PESTO - Topping your serving of turkey and mashed potatoes with gravy certainly adds extra flavor, but at the expense of extra fats, carbohydrates, and tons of sodium. This year try a less salty alternative. Lipton recommends an herb-pesto—try adding parsley, tomato, or arugula to your take on the sauce to make it extraordinary. Pesto sauces also have far fewer calories and less fat content than gravy, plus added nutrients like potassium and calcium.

CANNED CRANBERRIES HEALTHY HOLIDAY SWAP: HOMEMADE CRANBERRY SAUCE - Skip the preservatives and extra sugar in canned cranberry sauce and make your own version of the topping instead. Lipton’s go-to includes fresh mashed cranberries mixed with port, orange zest, and chopped up apples. “These ingredients play up the tartness of the cranberries so you don’t feel the need to use a ton of sugar,” she says. These berries are rich in antioxidants, vitamins C, E, and K, and contain fiber. At the same time, a half-cup of fresh berries only 25 calories, meaning you can load up, guilt-free.

BUTTER AND ROLLS HEALTHY HOLIDAY SWAP: WHOLE-WHEAT ROLLS AND OLIVE OIL - Munching on a dinner roll might fill you up initially, but the empty calories will leave you wanting more food soon after. Add butter into the mix and you’ve got a side dish that lacks any nutritional value. If the breadbasket is a staple at your holiday meals, try adding whole-wheat rolls into the mix. This will add more protein and fiber to the dish—and arguably more flavor. Then, trade the butter for olive oil for dipping. Olive oil contains heart-healthy omega-3 fatty acids. With this swap, you’ll cut down on sodium, too.

COLESLAW HEALTHY HOLIDAY SWAP: CABBAGE SALAD - Roosevelt has a mayo-free concoction that will still let you enjoy that crunchy bite of a raw cabbage dish. She suggests combining cabbage, coconut milk, apple cider vinegar, and sea salt for a lighter version of coleslaw. “Coconut milk is lactose-free and rich in a nutrient known as lauric acid which has been linked with helping reduce cholesterol and heart health,” she says of the dish. Another option: make coleslaw with your family’s favorite salad dressing instead of mayonnaise. The swap will eliminate around 2 grams of fat and 88 milligrams of sodium per serving if you use a dressing like balsamic vinaigrette.

EGGNOG HEALTHY HOLIDAY SWAP: DARK HOT CHOCOLATE - Roosevelt’s go-to recipe is 1 tablespoon of raw cacao powder, 1 teaspoon of maple syrup or stevia, and 1 cup of unsweetened almond milk. Heat up the concoction for a sweet treat that’s also rich in heart-healthy antioxidants. Making the swap will eliminate the heavy cream and whipped eggs that add 150 milligrams of cholesterol, 11 grams of fat, and 20 grams carbohydrates to the traditional beverage.

By: Julia Naftulin, Health Magazine

 

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

"Foods That Are Good Sources of Water"

 

HOW MUCH WATER IS IN YOUR DIET? Drinking liquids isn't the only way to stay hydrated. You typically get about 20% of your water each day from food. You can get even more if you eat certain things. And there are benefits to taking in water through food: You absorb it more slowly and get nutrients along the way.

CUCUMBERS: They’re 95% water and low in calories. They also may help fight inflammation and might even slow the aging process. They’re great in a salad or as an edible scoop for dips.

CARROTS: This one may be a surprise. Crunchy and dense, you wouldn’t think they’re full of water. But they are, around 90%. And they’re loaded with beta carotene and other antioxidants that protect you against cancer and keep your heart strong. Add them to a salad or have them as a snack.

ZUCCHINI: This green squash that grows like a weed in the South is 95% water. It has antioxidants -- things that help protect your cells from damage -- including two that are good for your eyes. It’s great grilled or roasted in the oven.

ICEBERG LETTUCE: It’s 95% water, and while it has fewer nutrients than some other greens, it does give you a few things. Besides fiber -- which helps keep you regular -- it also delivers potassium, manganese, iron, calcium, magnesium, and phosphorous -- all essential minerals that can help keep you healthy.

SPINACH: Here’s a green leafy veggie that can be used raw in a salad or sauteed as a side dish. It doesn’t have quite as much water as iceberg lettuce, but it’s loaded with vitamin K, folate, manganese, and magnesium, plus antioxidants that help fight inflammation and cancer.

CELERY: It has a satisfying crunch and is still 95% water. It’s also low in calories and high in vitamin K, folate, and potassium. And celery is good for digestion because it has lots of fiber and helps prevent inflammation in your digestive system.

CAULIFLOWER: You may not have thought of this one, but it’s 92% water. It’s also rich in vitamin C, vitamin K, and other essentials. And it has other nutrients that may help lower cholesterol and protect you against cancer. But don’t boil it -- roast it to keep in the nutrients.

SOUP: No surprise here: The whole idea of soup is that it’s largely liquid. But it’s a great way to get fiber and nutrients as well -- and there’s one for every taste. Make broth from fish, chicken, or vegetables, and add almost anything to it, from beans to greens and meats -- even pasta. Homemade chicken soup is not only good for hydration, but it also might help fight the common cold.

TOMATOES: They’re 95% water, and they can add flavor and sweetness to a sandwich or salad. They have lots of antioxidants, including one called lycopene that may help fight cancer. They also can help lower “bad” cholesterol (LDL) and may boost your overall heart health.

WATERMELON: This summer treat is a good way to stay hydrated when it’s hot. It’s sweet, but low in calories, and can quench your thirst, thanks to its 91% water content. Like tomatoes, it has lots of lycopene, an antioxidant that may protect your cells from sun damage and help your skin.

STRAWBERRIES: They’re 91% water and also have lots of antioxidants, especially flavonoids -- chemicals that help your brain stay sharp and healthy. Eat them for dessert with a bit of whipped cream, or put them in a summer salad.

YOGURT: It’s 85% water and a great source of protein and electrolytes that make your heart and other organs work the way they should. It also has bacteria (probiotics) that are good for digestion and help keep you regular. Have some with a few strawberries to get even more water in your afternoon snack.

OATMEAL: Made with water or low-fat or skim milk, it can help keep you hydrated and give your heart a boost. It can lower your cholesterol levels and may even help ward off type 2 diabetes and breast cancer. It’s a healthy way to start the day -- as long as you watch the added sugar.

GRAPEFRUIT: That sour bite can sure wake you up in the morning. Plus, at 90% water, it will help keep your body hydrated. It’s also full of fiber and nutrients, especially vitamin C, which helps your immune system and can protect your cells against damage. But it can cause problems if you take certain medications, so check with your doctor first if you take any prescription drugs.

MEDICALLY REVIEWED BY: Kathleen M. Zelman, RD, LD, MPH, WebMD on November 30, 2022

SOURCES:

CDC: “Water and Nutrition.”

Cleveland Clinic: “Dehydrated? These 7 Foods Will Satisfy Your Thirst and Hunger.”

Mayo Clinic: “Consumer health.”

Organic Facts.

UCLA Integrative Medicine: “An Inside Scoop on the Science Behind Chicken Soup and the Common Cold.”

USDA National Nutrient Database.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"FOODS TO BOOST MEN'S HEALTH"

 

LEAN RED MEAT: If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.

TART CHERRIES: How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. "The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines," says Bonci. "And there are no side effects."

CHOCOLATE: Chocolate may improve blood flow if you eat the right kind. The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.

SHELLFISH: Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.

AVOCADO: Sure, this creamy fruit is high in fat, but it's the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and "bad" cholesterol (LDL), too. The trick is to use a "mono" fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.

FATTY FISH: Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.

GINGER: Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body -- which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.

MILK AND YOGURT: The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It's also packed with protein, potassium, and friendly bacteria that keep the gut healthy. "Plus, it requires no preparation whatsoever."

BANANAS: The banana is celebrated for its bounty of potassium -- and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

PISTACHIOS: Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out -- higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It's a fun way to snack and keeps you from gobbling up too many calories too quickly.

BRAZIL NUTS: A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.

TOMATO SAUCE: Tomatoes are rich in lycopene, a substance that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes have many other plant nutrients, too, that support good health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.

SOY FOODS: The food that offers the best protection against prostate cancer may be soy. That's the finding from a study of 40 nations. Tofu, miso soup, and soy milk are all delicious ways to eat more soy. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries.

MIXED VEGETABLES: Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. "There should be color on your plate at every meal," Bonci says. 

ORANGE VEGETABLES: Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients may lower your odds of developing an enlarged prostate, according to a large study. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.

LEAFY GREEN VEGETABLES: Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision. 

EGGS: Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

HIGH-FIBER CEREAL: Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can't focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn't mean you have to give up your favorite cereal -- just try mixing in some shredded wheat. "Don't deprive yourself," Bonci advises, "but add something good."

BROWN RICE: Brown rice is another great source of fiber, and it's easy to dress up with tasty, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don't like the texture, mix some white rice with the brown. Brown rice and other whole grains can help you stay at a healthy weight and lower your risk of heart disease and type 2 diabetes.

BERRIES: "Berries can help you be on top of your game mentally as well as physically," Bonci says. They're loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.

COFFEE: When you need a pick-me-up, Bonci recommends making a good old-fashioned cup of joe. Research shows it can make you more alert, and plain coffee has almost no calories. This makes it a far better choice than expensive, high-calorie energy drinks.

FOCUS ON THE GOOD STUFF: To change your diet, add good foods rather than denying yourself bad ones. As you get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. Dietitian Bonci offers a sports metaphor to sum up the benefits: You'll play better today and stay in the game longer. 

MEDICALLY REVIEWED BY: Nazia Q. Bandukwala, DO, WebMD, on November 22, 2022

REFERENCES:

American Optometric Association.
American Urological Association Foundation.
Harvard School of Public Health.
Journal of Agriculture and Food Chemistry, January 2010.
Journal of Pain, September 2010.
Kuehl, K. Journal of the International Society of Sports Nutrition, 2010.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center; nutritional consultant to the Pittsburgh Steelers.
MedlinePlus.
National Institutes of Health.
News Release, National Cancer Institute.
Nutrition Research, February 2009.
Oregon Health and Science University.
Oregon State University's Linus Pauling Institute.
USDA Nutrition Evidence Library.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Eat Your Water!”

EAT YOUR WATER: According to the old rule of thumb, you're supposed to drink eight glasses of water per day (and some experts recommend even more). That can seem like a daunting task on some days, but here's the catch: You don't have to drink all that water. Roughly 20% of our daily H2O intake comes from solid foods, especially fruits and vegetables. It's still important to drink plenty of water—especially in the summertime—but you can also quench your thirst with these 15 hugely hydrating foods, all of which are at least 90% water by weight.

 

CUCUMBER: Water content: 96.7%

This summer veggie—which has the highest water content of any solid food—is perfect in salads, or sliced up and served with some hummus, says Keri Gans, RD, author of The Small Change Diet: 10 Steps to a Thinner and Healthier You and a consultant to Mindbloom, a technology company that makes life-improvement apps. Want to pump up cucumber's hydrating power even more? Try blending it with nonfat yogurt, mint, and ice cubes to make cucumber soup. "Soup is always hydrating, but you may not want to eat something hot in the summertime," Gans says. "Chilled cucumber soup, on the other hand, is so refreshing and delicious any time of year."

 

ICEBERG LETTUCE: Water content: 95.6%

Iceberg lettuce tends to get a bad rap, nutrition-wise. Health experts often recommend shunning it in favor of darker greens like spinach or romaine lettuce, which contain higher amounts of fiber and nutrients such as folate and vitamin K. It's a different story when it comes to water content, though: Crispy iceberg has the highest of any lettuce, followed by butterhead, green leaf, and romaine varieties. So, when the temperature rises, pile iceberg onto sandwiches or use it as a bed for a healthy chicken salad. Even better: Ditch the tortillas and hamburger buns and use iceberg leaves as a wrap for tacos and burgers.

 

CELERY: Water content: 95.4%

That urban legend about celery having negative calories isn't quite true, but it's pretty close. Like all foods that are high in water, celery has very few calories—just 6 calories per stalk. And its one-two punch of fiber and water helps to fill you up and curb your appetite. This lightweight veggie isn't short on nutrition, however. Celery contains folate and vitamins A, C, and K. And thanks in part to its high water content, celery neutralizes stomach acid and is often recommended as a natural remedy for heartburn and acid reflux.

 

RADISHES: Water content: 95.3%

These refreshing root vegetables should be a fixture in your spring and summer salads. They provide a burst of spicy-sweet flavor—and color!—in a small package, and more importantly they're filled with antioxidants such as catechin (also found in green tea). A crunchy texture also makes radishes a perfect addition to healthy summer coleslaw—no mayo required. Slice them up with shredded cabbage and carrots, sliced snow peas, and chopped hazelnuts and parsley, and toss with poppy seeds, lemon juice, olive oil, salt, and pepper.

 

TOMATOES: Water content: 94.5%

Sliced and diced tomatoes will always be a mainstay of salads, sauces, and sandwiches, but don't forget about sweet cherry and grape varieties, which make an excellent hydrating snack, Gans says. "They're great to just pop in your mouth, maybe with some nuts or some low-sodium cheese," she says. "You get this great explosion of flavor when you bite into them." Having friends over? Skewer grape tomatoes, basil leaves, and small chunks of mozzarella on toothpicks for a quick and easy appetizer.

 

GREEN PEPPERS: Water content: 93.9%

Bell peppers of all shades have a high-water content, but green peppers lead the pack, just edging out the red and yellow varieties (which are about 92% water). And contrary to popular belief, green peppers contain just as many antioxidants as their slightly sweeter siblings. Peppers are a great pre-dinner or late-night snack, Gans says. "We tell people to munch on veggies when they have a craving, but a lot of people get bored of carrots and celery pretty quickly," she says. "Peppers are great to slice up when you get home from work, while you're making or waiting for dinner."

 

CAULIFLOWER: Water content: 92.1%

Don't let cauliflower's pale complexion fool you: In addition to having lots of water, these unassuming florets are packed with vitamins and phytonutrients that have been shown to help lower cholesterol and fight cancer, including breast cancer. (A 2012 study of breast cancer patients by Vanderbilt University researchers found that eating cruciferous veggies like cauliflower was associated with a lower risk of dying from the disease or seeing a recurrence.) "Break them up and add them to a salad for a satisfying crunch," Gans suggests. "You can even skip the croutons!"

 

WATERMELON: Water content: 91.5% water

It's fairly obvious that watermelon is full of, well, water, but this juicy melon is also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables. In fact, watermelon contains more lycopene than raw tomatoes—about 12 milligrams per wedge, versus 3 milligrams per medium-sized tomato. Although this melon is plenty hydrating on its own, Gans loves to mix it with water in the summertime. "Keep a water pitcher in the fridge with watermelon cubes in the bottom," she says. "It's really refreshing, and great incentive to drink more water overall."

 

SPINACH: Water content: 91.4% water

Iceberg lettuce may have a higher water content, but spinach is usually a better bet overall. Piling raw spinach leaves on your sandwich or salad provides nearly as much built-in hydration, with an added nutritional punch. Spinach is rich in lutein, potassium, fiber, and brain-boosting folate, and just one cup of raw leaves contains 15% of your daily intake of vitamin E—an important antioxidant for fighting off the damaging molecules known as free radicals.

 

STAR FRUIT: Water content: 91.4% water

This tropical fruit, also known as carambola, comes in sweet and tart varieties and has a juicy texture similar to pineapple. Its eye-catching shape looks great in a fruit salad or as an edible garnish on the rim of a summer cocktail, and as an added bonus it's rich in antioxidants, especially epicatechin—a heart-healthy compound also found in red wine, dark chocolate, and green tea. One note of caution: People with kidney problems should avoid star fruit because of its high levels of oxalic acid.

 

STRAWBERRIES: Water content: 91.0%

All berries are good foods for hydration, but juicy red strawberries are easily the best of the bunch. Raspberries and blueberries both hover around 85% water, while blackberries are only slightly better at 88.2%. "I love strawberries blended in a smoothie or mixed with plain nonfat yogurt—another hydrating food," Gans says. Strawberries add natural sweetness to the yogurt, she adds, and the combo of carbohydrates, fiber, and protein make a great post-workout recovery snack.

 

BROCCOLI: Water content: 90.7%

Like its cousin cauliflower, raw broccoli adds a satisfying crunch to a salad. But its nutritional profile—lots of fiber, potassium, vitamin A, and vitamin C—is slightly more impressive. What's more, broccoli is the only cruciferous vegetable (a category that contains cabbage and kale, in addition to cauliflower) with a significant amount of sulforaphane, a potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals.

 

GRAPEFRUIT: Water content: 90.5%

This juicy, tangy citrus fruit can help lower cholesterol and shrink your waistline, research suggests. In one study, people who ate one grapefruit a day lowered their bad (LDL) cholesterol by 15.5% and their triglycerides by 27%. In another, eating half a grapefruit—roughly 40 calories—before each meal helped dieters lose about three and a half pounds over 12 weeks. Researchers say that compounds in the fruit help fuel fat burn and stabilize blood sugar, therefore helping to reduce cravings.

 

BABY CARROTS: Water content: 90.4%

A carrot's a carrot, right? Not when it comes to water content. As it turns out, the baby-sized carrots that have become a staple in supermarkets and lunchboxes contain more water than full-size carrots (which are merely 88.3% water). The ready-to-eat convenience factor is hard to top, as well. Snack on them right out of the bag, dip them in hummus or guacamole, or—for a bit of added crunch and bright orange color—chop them up and add them to salads or salsas.

 

CANTALOUPE: Water content: 90.2%

This succulent melon provides a big nutritional payoff for very few calories. One six-ounce serving—about one-quarter of a melon—contains just 50 calories but delivers a full 100% of your recommended daily intake of vitamins A and C. "I love cantaloupe as a dessert," Gans says. "If you've got a sweet tooth, it will definitely satisfy." Tired of plain old raw fruit? Blend cantaloupe with yogurt and freeze it into sherbet or puree it with orange juice and mint to make a refreshing soup.

By: Amanda MacMillan, Health Magazine

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"13 Ways to Boost Your Metabolism and Burn Belly Fat"

 

Stoke your body’s calorie-frying furnace and lose weight even at rest.

Picture a pot of soup simmering on a stove. It's not cold, and it's not boiling. It's simmering. This is akin to your metabolism right now while you're sitting or standing and reading these words on your device. Your metabolism is your body burning calories to energize all of its functions. Everything from breathing, digesting, and circulating blood, to growing hair, propelling you up a flight of stairs, and repairing cells after injury. It simmers even while you're sleeping. This slow-burn remains mostly constant throughout your day. Body size, muscle mass, and age play a part in the speed of your metabolism, but it's mostly set by your genes. You can pick up the pace of your metabolism to burn off calories throughout the day, calories that might otherwise end up stored as fat, including belly fat.

"The belly is one of the body's primary areas of fat storage," says Robert Herbst, a 46-time powerlifting champion and Olympic official, who recently broke a world record in the Yoke Carry (556 lbs.) at age 63. "Fat is stored there first and burned from there last, and unfortunately, despite what infomercials claim, we can't spot reduce.  The only way to lose belly fat is to lose overall body fat." What works for your overall body, then, works for your belly, and in more ways than one. Most of the things you can do to speed up your metabolism can also improve your health, fitness, energy levels, mental sharpness, and self-esteem. So, let's turn up the heat and look at some ways you can speed up your metabolism and burn fat! 

WAKE UP YOUR METABOLISM WITH EXERCISE: "Think of fat cells as hibernating," says Ellie Busby, a registered nutritionist in the United Kingdom and founder of the nutrition website Vojo Health. "They require very little energy to maintain because these cells are not very active." Exercise reduces these sluggish cells and replaces them with muscle cells, which are more active in boosting metabolism. " Studies show that even people with a gene called 'FTO' that's associated with a slower metabolism lost as much weight as people without the gene when they engaged in regular exercise for four weeks," Busby says.

MAKE A MUSCLE: Muscle is more metabolically active than fat, so the more you have, the more calories your body will burn even at rest. "The best way to elevate your metabolism is through resistance exercise, such as lifting weights, which raises your metabolism for 48 to 72 hours after as your body recovers from the workout," says Herbst. Strength training becomes even more critical to keeping your metabolism revving as you age. This is because inactive adults can experience a 3% to 8% loss of muscle mass every 10 years, accompanied by resting metabolic rate reduction and fat accumulation, according to a study by exercise physiologist Wayne Wescott, PhD, in Current Sports Medicine Reports. This study also found that 10 weeks of resistance training may increase resting metabolic rate by 7%.

LIFT THIS WAY: To make metabolically active muscle, the key is consistency (working out 2 to 3 times a week) and compound lifts, says Joe Johnson, owner of 9 to 5 Nutrition, a fitness coaching service for busy office workers. Compound lifts are exercises that work multiple muscle groups at the same time, making workouts more efficient and productive. "Focus on basic compound exercises like bench press, pull-ups, squats, deadlifts, and shoulder presses, and try to lift a little more weight or do 1 extra rep per week," he says. Lifting this way keeps your muscles challenged for greater growth.

GIVE YOUR PANCREAS A REST: If you are constantly consuming calorie-rich foods and beverages, you'll take in more calories than your metabolism can burn off. This can lead to weight gain and belly fat. To counter that, weight-loss surgeon Jessica Cutler, MD at The Maryland Bariatric Center at Mercy in Baltimore recommends drinking unsweetened beverages, abstaining from snacking, and "allowing your pancreas and storage hormones a chance to rest between meals." "Eliminating any food intake after dinner until breakfast or lunch the next day allows your body a chance to use the energy it has already stored in the form of fat," Dr. Cutler says.

EAT MORE HEALTHY FOOD: By dieting and essentially starving yourself, you are forcing your metabolism to slow down and go into survival mode. That's counterproductive. "Constantly dieting will wreck your metabolism," warns Lara Days, a certified personal trainer and owner of Lara Elizabeth Coaching. "When we eat more food, we support an efficient system, we have more energy to work harder in the gym, we can build more muscle, and we can burn more through TEF (thermic effect of food)." In other words, digesting, absorbing, storing, and excreting the food you consume burns calories. About 10% of the calories from the carbohydrates and proteins you eat are used up processing what you eat and that's part of your overall metabolism. So, eat to boost your fat burn. And make sure to increase your protein intake. "Protein uses more energy in the digestion process," says Days. "It also helps us retain muscle mass, which we just learned uses more energy than fat."

EAT INTERMITTENTLY: While restrictive diets tend to lower metabolism, intermittent fasting can elevate metabolism. One type of intermittent fasting is limiting eating to a window of time, say, the eight hours between your first meal of the day and the last, and fasting for 16 hours, mostly overnight. "Intermittent fasting lowers insulin levels so our bodies can tap into stored sources of fats and boost fat oxidation," says nurse practitioner Cynthia Thurlow, founder of the Everyday Wellness Project and author of Intermittent Fasting Transformation. Fasting can also boost growth hormones in the body, helping to build more muscle if you strength train. "Muscle is the organ of longevity," Thurlow says. "We want to view our muscles as glucose reservoirs, so strength training and intermittent fasting can help us balance blood sugar and insulin and contribute to fat loss."

EAT A PROTEIN-RICH BREAKFAST: Not only does eating breakfast jumpstart your metabolism for the day, but studies also suggest you may consume fewer calories the rest of the day, especially if breakfast includes satiating protein. "If weight loss is your goal, it's important to eat a nutritious breakfast that is going to fuel your morning," says registered dietitian Rima Kleiner, MS, RD, a blogger at Dish on Fish. Aim to include protein, fiber, and a little heart-healthy fat, a combination that helps to keep you feeling fuller longer. "My Turmeric Smoked Salmon Breakfast Bowl is a great way to ensure you're getting the ideal amounts of these key macronutrients and a host of other important vitamins, minerals, and antioxidants, including turmeric, which is known for its anti-inflammatory properties," she says. "The salmon provides protein and omega 3's for brain and heart health, and gets you one serving closer to meeting the recommendation for 2 to 3 seafood meals each week."

SWEAT WHILE YOU EAT: Eating foods like protein that increase your resting metabolic rate can help you burn more calories and ultimately tap into the fat stored in your belly. One type of food that works particularly well for this is anything spicy. "I recommend all my clients to add spicy foods to their menu in order to take full advantage of this opportunity to burn additional calories outside of daily physical activity," says certified personal trainer Ryan Ernsbarger, fitness editor of Zenmaster Wellness. A study in PloS One demonstrated that capsaicin, the active compound in chili peppers that gives spicy foods their heat, promotes fat oxidation and provides a short-term boost in metabolism.

EXERCISE WITHOUT EXERCISING: Another piece of the metabolism puzzle is nicknamed N.E.A.T. for non-exercise activity thermogenesis, which encompasses all the physical activity you do in a day that isn't planned exercise. This can include pretty much anything, from washing dishes, mowing the lawn, tapping your foot to an upbeat tune, fidgeting in your seat in economics class, and even sex. To boost your daily N.E.A.T., simply "move more," says David Smithey, a Level 1 Certified Nutrition Coach and owner of Resolve Nutrition. "My favorite metabolism booster is recommending 10-minute walks after each meal, which also improves insulin sensitivity," he says.

DRINK COFFEE AND GREEN TEA: As long as you don't load it up with cream, tons of sugar, and squirts of those sweet flavorings that are popular at coffee shops, your coffee cup can deliver a daily boost to your metabolism, too. "Caffeine elevates metabolism by increasing thermogenesis via its effects on brown adipose tissue," says Busby of Vojo Health. If you want an even greater metabolic response, she says, drink caffeinated green tea. Studies show that a green tea-caffeine mixture improves weight maintenance through thermogenesis and fat oxidation. And powerful antioxidant compounds in green tea called catechins may stimulate the body to burn more fat, studies suggest.

TOP OFF YOUR WATER TANK: "Your body is 80% water; if you don't drink enough, your cortisol levels (a stress hormone) will be raised, which will keep you from being able to reduce tummy fat," says Doctor of Chiropractic Susan Wong, DC, co-founder of Twin Waves Wellness Center. Wong recommends women consume 2 to 3 liters per day, and 3 to 4 liters daily for men.

MAKE EXERCISE INTENSE: Exercise is good for boosting your metabolism, and vigorous exercise is even better because you use more oxygen while huffing and puffing, and your metabolism stays at that higher-rate state long after you hit the showers. The technical term for this phenomenon is EPOC, which stands for excess post-exercise oxygen consumption. High Intensity Interval Training (HIIT), which is characterized by short bouts of very rigorous effort interspersed with intervals of resting/recovery activity, has been shown to boost EPOC. A 2021 study in the International Journal of Exercise Science found that both vigorous strength training and HIIT sessions significantly increased energy expenditure for 14 hours after the exercise sessions were complete.

GO TO BED EARLIER: "Getting enough sleep each night is essential to maintaining your metabolism and keeping belly fat away," says Janet Coleman, RD, a registered dietitian with The Consumer Mag. One study in the research journal Obesity showed that sleeping only 4 hours per night for 5 nights significantly reduced morning resting metabolic rate in healthy adults. "Aim for at least seven hours a night and try to get your last meal of the day at least three hours before bedtime so your body has time to fully digest it," Coleman recommends.

BY: Jeff Csatari, Updated on April 25, 2022, Eat This, Not That!

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.