Healthy eating at restaurants: Link to an interesting article

It is often helpful when restaurants list the nutrition information about menu items. It can be eye opening to see how many calories/fat are in some of your favorite dishes, while helpful in making healthy food choices. Many restaurants offer nutrition information online, but an increasing number of restaurants are also listing the nutrition information at the establishment. I have attached a link to an article from msn about nutrition information provided at restaurants. I hope you find it interesting.

Good eats!!!

http://today.msnbc.msn.com/id/43903792/ns/today-today_health/

You are what you eat, healthy foods for healthy skin

You Are What You Eat:

Healthy Foods for Healthy Skin

We often think of lotions, creams, and soaps for bringing out the best in your skin. Did you know that what you eat also affects how your skin will look and feel? Below are some great foods to help keep your skin looking young, prevent premature aging, reduce your risk of skin cancer, and bring out the best in your skin.

Water: Drinking water helps to keep your skin hydrated. Hydrated skin helps move nutrients around and removes toxins. Try to drink eight 8-ounce glasses of water a day.


Green tea: Green tea has anti-inflammatory properties that may help reduce the health risks from ultra-violet light. It may also reduce the risk of skin cancers. Try drinking a cup of green tea every day.


Vitamin A, C, and E: All three of these vitamins provide antioxidant properties which are helpful to your skin. There are many factors that can damage your skin including the sun, air pollution, and cigarette smoke. Antioxidants help to repair the skin from these and many other irritating agents.

• Vitamin A is vital for skin health. It is necessary for the maintenance and repair of skin tissue Great sources of Vitamin A include carrots, sweet potatoes, and cantaloupe. Low-fat dairy including yogurt, low fat cheese, milk, and cottage cheese also provide a great source of Vitamin A. The healthy bacteria in yogurt also help with digestion which is beneficial for your skin.
• Vitamin C fights premature aging by reducing the damage caused by free radicals from the sun, smoke, and pollution. Some great food sources include kiwifruit, oranges, strawberries, bell peppers, broccoli, and cauliflower.
• Vitamin E also protects skin cells from ultra violet light, smoke, and pollution that produce cell damaging free radicals. It also helps reduce the appearance of wrinkles. Food sources include sunflower seeds, almonds, peanuts, peanut butter, wheat germ, and tomatoes.

Omega-3 and Omega-6 fatty acids: Fatty acids act as a barrier to harmful agents and also act as a passageway for nutrients to get into your skin and waste products to get out. The healthier your cell membranes are, the better they can hold moisture. Fatty acids can be found in salmon, tuna, flaxseed and walnuts.

Healthier cell membranes → moisture in your skin → softer, younger-looking skin.

• Selenium: Selenium helps to protect your skin from sun damage and delays aging by protecting skin quality and elasticity. Selenium can be found in whole wheat bread, muffins, and cereals; turkey, cottage cheese, tuna and Brazil nuts.

Enjoy a variety of healthy foods that contain the nutrients above to help your skin and overall health.

Your skin will thank you!



Wake up, It's time for breakfast

Wake Up, It’s Time For Breakfast

We have all heard the saying “breakfast is the most important meal of the day.” Unfortunately, many people skip breakfast so that they can sleep a little later, do not feel hungry in the morning, or think it will help with weight loss. So, why do you need to eat breakfast, and what should you be eating?

Why it is important to eat a healthy breakfast

• You spend 8 or more hours without any food or water while you are sleeping. Your body is looking for nourishment when you wake up.
• Many breakfast foods are loaded with vitamins/minerals/fiber/antioxidants.
• Eating breakfast helps with concentration throughout the morning.
• Skipping breakfast leads to hunger prior to lunch, leading to morning snacking on unhealthy foods and/or overeating at lunch – leading to weight gain.

What should be included in your breakfast

• Whole grains: Look for breads and grains that contain at least 3 grams of fiber a serving.
• Low fat protein: Some good choices include peanut butter, lean meat, and eggs.
• Fruits/vegetables: Fresh or frozen fruit/vegetables are best.
• Low fat dairy: 1% or nonfat milk, low fat/nonfat yogurt, low fat cheese, cottage cheese.

Breakfast Ideas

• Cold cereal and milk: Be sure to choose a healthy cereal (at least 3 grams of fiber and no more than 5 grams of sugar per serving), and 1% or fat free milk.
• Oatmeal or cream of wheat (add fruit and/or nuts for additional flavor and fiber).
• Yogurt with fruit and/or nuts.
• Whole wheat English muffin with a slice of cheese and one cup of fruit on the side.
• One tablespoon of peanut butter on a whole wheat mini bagel and one cup of fruit.
• Fruit smoothie made with yogurt, fruit, and wheat germ.
• One cup of cereal in a baggie and a cup of 1% fat or skim milk in a travel mug to eat on the way to work.
• One egg scrambled on a whole wheat tortilla with salsa.

Breakfast Smoothie Recipe

• 6 ounces of nonfat or low fat yogurt
•  ½ cup fruit (berries/pineapple/peaches/banana or any other fruit you like)
• ¼ cup nonfat milk
• 1 Tbsp wheat germ
• Ice (as much as desired)

Blend all of the ingredients together and enjoy!