Recipe of the Week: 5-Minute Healthy Sauteed Red Cabbage
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Recipe of the Week: 5-Minute Healthy Sauteed Red Cabbage
March 12th, 2010 
The FLHC 
Posted in Nutrition 
Tags: 5Minute, Cabbage, healthiest foods, healthy, recipe, red cabbage, Sauteed, week 
No Comments »Food of the Week: Cabbage
March 12th, 2010 The FLHC Food of the Week: Cabbage
View full post on The World’s Healthiest Foods
Dieting: Which one is right for you?
September 2nd, 2009 Brandon Roberts By Author: Brandon Roberts
In this article I am going to lay out a few of the well –known diets and how they work, along with a sample meal for each one. The term diet may strike fear into some people, but it shouldn’t be something that you run away from. Granted a diet, in the form of a deficit of calories, should not be done for a long period of time. The longest amount of time that you want to diet is roughly 16 weeks, or 4 months. I have added a bonus to the list which is my opinion of what you should eat.
Atkins diet
The Atkins diet is a high protein, medium fat and low carbohydrate diet. This is probably the most well-known of the list and can be very effective. The main idea behind it is restricted carbohydrate intake. The induction phase, which lasts a week or two, is restricted to 20 carbohydrates per day. The diet then raises the amount over the next several weeks, but never gets very high. The only thing that I dislike about this diet is that it is not good to do long term. It is highly likely that you will lose 10lbs in the first few weeks.
Ketogenic diet
The Ketogenic diet is much like the Atkins diet, but with a lower carbohydrate intake. It is a high protein, high fat and low carbohydrate diet. The idea of this diet is for your body to run off of fat for energy. This type of diet can take a week or two to adjust to. In the beginning you may feel “strange” but this is just your body running on ketones. There is an option on this diet to refeed (carb up) one day a week. This consists of eating 300-500 carbohydrates and is mostly used to fuel workouts for that day.
Paleolithic (Caveman diet)
This is a high protein, moderate carbohydrate and moderate fat diet. The main focus of this diet is to stay away from refined sugar and processed oils. Also grains, legumes and dairy products are off limits, but the good thing is that you can have lots of lean meat, fish, vegetables, fruits and nuts. This diet isn’t very well known, but can be used for a healthy lifestyle.
South Beach Diet
This is a moderate protein, moderate carbohydrate and moderate fat diet. The emphasis is on learning what types of carbohydrates you should eat and when. The protein source should be lean meat and fish. The fats should not come from trans fat and only a small amount of saturated fat is recommended. The majority of carbohydrates should come from whole grains, beans and vegetables.
B-Rob’s recommended diet
I have tried a few different diets during my journey to find the one that fits me. Instead of just concentrating on one method, I have set some general guidelines. I suggest that when dieting you eat: 1.2g of protein, 1g of carbohydrate and 0.4g of fat per lb of bodyweight. This can be adjusted depending on your activity level and is by no means set in stone. I have found that the best way to figure out what works for you is to try something and tweak it every few weeks to see if anything changes. I also think that you should not only focus on the diet, but also add in exercise 2-3 times per week for 20-40 minutes.
Proteins – The Breakdown
August 17th, 2009 Daniel Campbell Protein is different from the other macronutrients because it contains nitrogen. Because of this, protein has unique structure, function, and digestion in the human body. Proteins can be found in all kinds of foods but are most commonly associated with animal tissue (meat). Molecularly, proteins are built out of animo acids. When these amino acids bind together they form strands upon strands of animo acids called peptides. As the peptides bind and fold on each other, polypeptides are formed and a protein is made.
Meat contains all 20 amino acids and therefore is considered a “complete” protein. The protein in grains, nuts, and vegetables lack certain amino acids making them “incomplete” proteins. Although they are incomplete, when you match incomplete proteins in a meal, a complete protein can be formed. This matching is known as complementary proteins. Grains lack the amino acids lysine, and legumes lack the amino acids methionine and tryptophan. When you combine a grain such as rice and legume such as beans, you consume a complete profile of amino acids.
Protein’s function in the body is to maintain structure, repair damages, maintain hormone balance, provide antibodies in the immune system, synthesize enzymes, transport nutrients, and an energy reserve. Muscle is composed primarily of protein, and without protein to maintain our muscles, we wouldn’t be able to move around. When the muscle takes damage by cuts, bruises, disease, or sport-related training they must be repaired by protein. Our immune system contains a vast array of defense mechanism to protect our body from pathogenic foreign invaders. All antibodies made by our immune system are built from proteins. Enzymes are paramount in metabolic function – they are also made from proteins. When protein is taken in properly through the diet the body can function normally and appropriately. Proteins like carbohydrates yield 4 calories per gram of protein. The body will not use protein as a source of energy until all carbohydrates are consumed and fat stores are utterly depleted. The recommendation for protein is different for each person. Based on a 2,000 calorie diet, an average male should consume 0.8 grams of protein per kilogram of body weight or around 10-35% of their total calories.
Posted in The Breakdown Tags: amino acids, muscles, peptides, Protein, protein breakdown, protein synthesis, science of protein 2 Comments »Dietary Fats and Oils: The Breakdown
August 14th, 2009 Daniel Campbell By Author: Daniel Campbell
Triglycerides, or fat, consist of 3 fatty acid molecules attached to a glycerol backbone. The two main categories of fats are unsaturated oils and saturated fats. This is depended on the molecular structure of the fatty acid. Each fatty acid attached to the glycerol backbone is a very long chain of carbon atoms (12-24). Each carbon can hold two hydrogen atoms, when every carbon atom is connected to two hydrogen atom is it said to be saturated. Whenever certain carbon atoms are missing a hydrogen atom, unsaturation occurs. It is important to recognize the difference in saturated and unsaturated fats for consumption, cooking applications, and most importantly health. Unsaturated fats a can be further categorized into monounsaturated fats (one missing hydrogen atom) or polyunsaturated fats (multiple missing hydrogen atoms). Unsaturation plays a key role in cooking applications in regards to which fat to use. Restaurants often mix beef lard (saturated fat) and peanut oil (unsaturated fat) to deep-fry foods in. This is because beef lard has a low melting point and a very highly desirable texture (deliciousness). The peanut oil, because of its unsaturation, has a higher melting point than the beef lard allowing the deep-fryer to reach cooking temperatures over 375 degrees F. As you might have guessed it, the physical properties of the fat depend on the degree of unsaturation. The more unsaturation, the more liquid the oil will be at room temperature and the higher the melting point. Both monosaturated fats and polyunsaturated fats are beneficial in their own specific way and should be consumed in the diet. Mono and polyunsaturated fats are primarily found in plants. Foods like almonds, olives, and canola oil are high in monounsaturated fats. Polyunsaturated fats can be found in fish, sunflower seeds, and flaxseeds.
Like proteins have essential amino acids, fats have essential fatty acids. These are fats that are used by the body, but cannot be synthesized – they must be incorporated in the diet. Polyunsaturated fats have a unique characteristic that make it easy to be converted into these essential fatty acids. Eicosanoids are a group of compounds that assist and regulate our immune and cardio vascular systems, act as chemical messengers, and have been proven to reduce inflammation. Eicosanoids are often referred to as omega-3 (linolenic acid) and omega-6 fats (linoleic acid). The omega-3 fatty acids are popular because of their unique ability to be converted into EPA and DHA. Polyunsatured fats are advantageous to the body because of their profound ability to lower cholesterol, raise HDLs (good cholesterol), and lower LDLs (bad cholesterol).
One gram of fat yields 9 calories; because of this the recommendation for intake is not as high as carbohydrates or protein. Based on a 2,000 calorie diet, the average person should consume 45-78grams of dietary fats daily or around 20-35% of their total calories. It is recommended that men take 1.6g/day of omega-3 fatty acids and women take 1.1g/day. Omega-6 fatty acids have a higher recommendation at 17g/day and 12g/day for men and women respectively.
Just as there are good fats, there are also bad fats. Our bodies use saturated fat in metabolism, but it is very simple to synthesize saturated fat and therefore does not require consumption to stay healthy. Because saturated fats are difficult to metabolized, it is recommended that less than 10% of total calories are taken in as saturated fats. Saturated fats are found primarily in animal tissue, coconut oil, butter, and lard. When choosing meats pick lean choices like round and sirloin cuts, poultry, and fish. Transfat should be avoided at all times. Less than 1% of total calories should be from transfats. Transfats occur when fats and oils are chemically manipulated of physically manipulated by heat. Digestion of transfats cannot take place because of its molecular shape; therefore they are passed through our blood system increase risks of cardiovascular disease, LDLs, and lowering HLDs.
Extra
Dietary fats and oils are often seen as two in the same but they are different. Fats are rendered from animals (directly from tissue or byproduct) and are solid at room temperature. Oils are refined from plant-based products via pressing or steam extraction processes. Fats and oils can also be classified into two separate categories based on their molecular structure. Fats often contain more hydrogen atoms (saturated) than their oil counterpart. Oils have a wide range of locations on the molecular structure where hydrogen once was – this makes it unsaturated.
Cheers to our health!
~Tommy
Posted in The Breakdown Tags: amino acides, cariovascular system, Dietary Fats, Dietary Oils, fats, fats and oils, oils, saturated fats 1 Comment »Carbohydrates: The Breakdown
August 12th, 2009 Daniel Campbell By Author: Daniel Campbell
Carbohydrates, often referred to as “carbs” or starches, yield 4 calories per gram and are the body’s primary source of energy. They are found in a wide variety of food, but most common sources are fruits, vegetables, grains, and legumes. On the molecular side of things, simple carbohydrates are composed of six carbons, six oxygens and twelve hydrogens which yields itself to grow and branch into larger molecules very easily. Carbohydrates are categorized as monosaccharide, disaccharides, oligosaccharides, and polysaccharides. The most common monosaccharides, or single sugar, are glucose (blood sugar), galactose (milk sugars), and fructose (fruit sugar). When two monosaccharides are joined together they form a disaccharide. Common disaccharides are sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (glucose + glucose). Fructose, being the sweetest of all sugars, is an ideal sweetening agent since a lesser amount is needed to achieve a sweet taste. As a result of this, fructose is combined with enzymes to yield a sweeter syrup use in commercial products (high fructose corn syrup). When multiple disaccharides form together they create oligosaccharides and polysaccharides. Insulin is a well-known polysaccharide that has become a popular additive in the food industry because of its fiber boosting capabilities.
Most people think of carbohydrates and fibers as two entirely different components in food – even on the nutrition label they are separated. However, they are the two in the same. They are separated because fiber has a unique shape making it indigestible in the human body. Fiber itself is separated into the two categories soluble and insoluble. Soluble fiber cannot be broken down in simple digestion, but rather passes into the small intestine where is it fermented into healthy bacteria. Insoluble fiber escapes simple digestion, passes through the small intestine, and acts as a toothbrush massaging the lining of our intestines which is very beneficial. Sources of soluble fiber are oats, barley, psyllium seeds and skinned fruits. Insoluble fiber sources include whole grains, vegetables, lentils, and legumes. It is important for men and women to get around 38g/day and 25g/day respectively. Fiber has shown to help lower cholesterol, maintain good intestinal strength, reduce chances of diverticulitis, and helps provide overall bulk to the food. Carbohydrates are the human body’s primary source of energy and should be eaten as so. Based on a 2,000 calorie diet, the average person should consume anywhere from 200-300grams of carbohydrates spread throughout the day or 45-65% or their total calories.
Posted in Nutrition, The Breakdown Tags: breakdown, Carbohydrates, carbs, fiber, insulin levels, science of carbohydrates, starches, sugar 1 Comment »10 Easy, Healthy yet Tasty Breakfast Ideas
August 6th, 2009 Tommy Grobmyer You get up in the morning, you rush to get ready for school or work, you rush out the door without a breakfast. Perhaps you grab a bagel and cream cheese, perhaps a muffin, perhaps an Egg McMuffin. If you’re lucky, you get a pastry, a hearty breakfast of pancakes and sausage and eggs, or an English fry-up.
Unfortunately, when it comes to being healthy, none of these options is a great way to start your day.
Several people ask about healthy breakfast ideas, and in truth, it’s a dilemma that many of us face each day. Either we don’t have time for breakfast, or we don’t have many healthy options. In my case, especially on those late nights followed by early mornings, I feel nauseous at the thought of food.
The first problem is a problem, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix, which usually means a donut or pastry or some other unhealthy choice.
The second problem is also a real problem, because traditional breakfasts don’t usually come in healthy flavors. Here are the options that most people think of as breakfast:
- Too much sugar or contains tons of empty carbs: Pancakes, toast, waffles, pastries, donuts, bagels, scones, sugar cereals, pies, breakfast bars, muffins (which, we all realize are usually just cake). I’m definitely not anti-carb, but the problem with many breakfasts is that they are low in fat and protein, and nothing but empty carb calories. This starts your day with a high blood-sugar level, which your body will quickly adjust for and drop, and you’ll be on a roller-coaster blood-sugar ride all day.
- Too fatty. Fried eggs, bacon (YUM), sausages, cream cheese on your bagels, Egg McMuffins, Sausage McMuffins, cheesy omelets, anything English or Scottish, and one of my favorites hash browns.
What does that leave us with? Actually, there are a lot of options. The 10 below are just a few ideas and I’m sure you can think of many more. Look for protein without too much saturated fat. Look for whole-grain carbs (complex carbs). Look for low-fat dairy or soy options. Look for fiber and nutrients. I try not to overdo soy protein or products because I’ve read there are studies where soy increases estrogen levels. (I’d have to look up exactly how much, but I just keep it in the back of my mind.)
But how do you find the time? You make the time. Get up 15 minutes earlier. Pack something to eat on the road or when you first get to work. Prepare it the night before if necessary. I recommend the first option — waking a little earlier — as it’s nice to be able to have the waking-up beverage of your choice with breakfast and relaxing before the rush of the day starts. One thing has worked for me is grilling large amounts of meats and vegetables on Sunday night and doing the same thing on Wednesday or Thursday. That way I have easy to heat up meals ready to go and easy to take with me if I go anywhere.
Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty! I love when my wife wakes me up with breakfast in bed and it’s a nice warm bowl of oatmeal. YUM!!!!
Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like. Keep in mind, the higher the fiber content there is, the higher the satiety (state of feeling fed/full).
Scrambled tofu. Healthier than scrambled eggs. Add some onions, green peppers or other veggies, some light soy sauce or tamari, maybe some garlic powder, and black pepper, stir-fry with a little olive oil. Eat with whole-grain toast. This is fast and delicious if you can enjoy the texture of tofu!
Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar. This is probably the most memorable for me growing up. As a kid I didn’t really enjoy the concept, but I remember always seeing my parents eating this delightfully filling breakfast. (I guess the apple didn’t fall far from the tree?)
Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up. I never realized how easy I had it growing up. I would wake up, unhappily get ready for school, and go down stairs. Waiting for me at the table about 70% of the time was half a grapefruit with one of those funny spoons that looked like a spade shovel. I never put sugar on it, because I like tangy and sour foods, but sugar does help mellow that out for those who can’t take the intense tanginess!
Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Also, adding a little bit of lime or lemon juice makes it taste even better!
Protein shake with extras. I use a few different types of protein powder, but whey works best for me in the morning. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too. Also, at this point, adding frozen spinach for some super green food action is amazing. You’ll never taste the spinach, but you’ll get all the benefits. Thanks Dustin for that idea a couple years ago, it’s a beautiful thing! It seems a lot of people prefer soy protein early in the morning, but I tend to lean towards casein before soy. It’s just a personal preference, but it goes with the same concept as why casein is used as a night time before bed protein. It’s slower to break down and keeps your stomach happy for a longer period of time.
Eggs with peppers. I LOVE eggs, but I know there are many that dont. Egg whites are healthier than whole eggs. Scramble with a little olive oil, red and green bell peppers, maybe broccoli, onions, black pepper. It definitely goes well with whole-wheat toast. Eggs are pretty much a blank canvas. You can paint whatever flavor you want! Make a masterpiece!
Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries. It’s no secret that Cottage cheese is one of the best snacks/meal replacements. It is a staple in many bodybuilder diets… too bad I can’t seem to enjoy it for more than 2 bites at a time.
Gibb’s muffins & jam. While most muffins you buy at a coffee shop or grocery store are just empty carbs with lots of fat (essentially, cake), this is a delicious recipe with lots of fiber and nutrition. (Note: the recipe in the link does not mention it, but it’s actually a recipe from Simplify Your Life by Elaine St. James — it is her husband Gibbs’ recipe). Bake them the night before, and they’re perfect in the morning (and for days to come). A little honey or jam makes them phenomenal.
Cheers!
