Protein is a must-have nutrient: your body uses it to generate and repair cells. And the building blocks of protein—called amino acids—are needed to build muscle, make antibodies and keep your immune system going. Compared to fat and carbs, protein packs a bigger punch when it comes to filling you up and keeping you satisfied.
But don’t worry that you’re not getting enough of this powerhouse nutrient. Protein malnutrition is nearly nonexistent in the U.S. In fact, most of us eat more than we need: women get, on average, 69 grams of protein per day. The Institute of Medicine (IOM) recommends women get 46 grams daily (that’s equal to about 6 ounces of chicken). Men need 56...read full post »
Here’s how to do it in a home oven:
1. Position racks in the upper and lower thirds of oven; preheat to 200°F. Line 2 large baking sheets with parchment paper.
2. Combine 4 cups water and 1/2 cup lemon juice in a medium bowl. (The lemon juice helps prevent browning.)
3. Using a sharp knife or a mandoline (if you have one), slice 2 large apples as thin as possible, about 1/8 inch thick. (We skip peeling and coring because we like the look of the dried skins and the pretty pattern the core makes in the center.) Soak the slices in the lemon water for 30 minutes. Drain and pat the slices as dry as possible...read full post »
I work hard for every pound of weight I lose (and those last few post-baby pounds this year were stuh-born). And I’m sure you do, too, so the notion that something beyond pure willpower is derailing our efforts to shed pounds is downright infuriating. To that end, here are 3 diet “wreckers” to be aware of. Don’t let them erase all your dieting hard work.
Diet wrecker #1: Having a morning snack.
People who didn’t snack between breakfast and lunch lost nearly 5 percent more weight (an average of 7½ more pounds) over a year than morning snackers in a 2011 Journal of the American Dietetic Association study. Since breakfast and lunch can be only a few hours apart, researchers suspect that most morning snacks are fueled out of habit rather than hunger—and generally amount to mindless eating. So forgo your morning...
I love that many restaurants and food chains offer up nutrition information—on the actual menu or on their company website. I like knowing that scrumptious-sounding salad is actually a healthy choice or if the dessert I'm eyeing will blow my calorie budget.
But some restaurants don't offer nutrition information. And, according to a recent study published in JAMA Internal Medicine, the average meal at an independent or small chain restaurant is 1,300 calories. (At least in Boston, where the study was conducted.) Some even delivered 2,000 or more calories. Yikes!
So how can I—and you...read full post »
I eat breakfast every day regardless of the time of year—breakfast provides me with a much-needed morning energy boost and keeps me focused. And research shows that regular breakfast eaters weigh less and have an easier time keeping weight off. (Who doesn’t love that?)
In the cooler months, I almost always eat a hearty, healthy bowl of oatmeal. But in the heat of summer the last thing I want is a steaming-hot breakfast. Luckily, there are plenty of refreshing breakfast options to help me beat the heat and start my day right. Here are my 4 favorite breakfast ideas to stay healthy and cool all summer long.