4 Tricks To Replace Carbs With Cauliflower

Low carb, yet delicious… we’ll cauli that a success.

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This 14 year-old deadlifts more than you

Rachel McInnis is pretty serious about CrossFit. She's dedicated. She's strong. She's 14 years old.

Skinny Dip: Cantaloupe Chutney

Food for Thought: Serve this tasty chutney as a dip or as a topping for whole grains, steamed veggies, chicken, fish or tofu.

• 4 cups diced cantaloupe (about 1 melon)
• 1⁄3 cup golden raisins
• 1⁄3 cup minced red onion
• 1⁄4 cup sugar
• 1⁄4 cup water
• 3 tablespoons white-wine vinegar
• 1 teaspoon ground cumin

Combine all ingredients in a medium saucepan. Place pan over medium-high heat and bring mixture to a boil. Reduce heat and simmer for 25–30 minutes, until cantaloupe breaks down. Cool to room temperature, then drain (but reserve the liquid to use as a marinade for another dish). (Makes 10 servings).

Per serving: Each 1⁄4-cup serving contains: 62 calories; 0 g total fat; 0 g saturated fat; 16 g carbohydrates; < 1 g protein; 0 g dietary

How small amounts of certain foods can reduce cholesterol

Plant sterols occur naturally in a host of foods—primarily soybean oil, nuts, seeds, legumes and some fruits and vegetables. Because plant sterols are chemically similar to cholesterol, the human body tends to absorb them and pass cholesterol out of the body as waste. The net result is that consuming foods rich in plant sterols can reduce the body’s blood cholesterol levels. The U.S. Food and Drug Administration (FDA) allows food companies to declare the heart benefits of plant sterols on product packaging.

What are plant sterols? - Plant sterols are compounds found naturally in everyday foods like vegetables oils, nuts, seeds, fruits and vegetables. They have a chemical structure similar to cholesterol. U.S. diets containing these foods provide 140–400 milligrams of plant sterols per day.

How effective are plant sterols at lowering LDL cholesterol? - Numerous studies have concluded that consuming at least 2 g of plant sterols a day is associated with an average 10% reduction in LDL cholesterol.

How do plant sterols lower cholesterol? - Because plant sterols have a similar chemical structure to cholesterol, they block the absorption of cholesterol in the small intestine.

Is Soy Actually bad for your health?

There are health benefits to soy, but many of them have since been proven to not be as beneficial as previously thought according to a large body of  emerging research.  Soy is soy safe?  Do the benefits of eating soy outweigh the risks?

The Popularity of Soy

The upswing in soy consumption in the US as a healthy food was in direct response to the October 26, 1999, statement released by the FDA that authorized the use of health claims about the role of soy protein in reducing the risk of coronary heart disease (CHD) on labeling of foods containing soy protein.

Fitness Tip: Whole Grain Goodness

Fitness Tip: Whole Grain Goodness - 100% Stone Ground Whole Wheat products are the way to go when it comes to eating high quality wheat derived carbs. They are loaded with more fiber, reducing you risk for heart disease, cancer, and other health related diseases. Focus on Oats, Barley, Bulgur, Quinoa, Brown Rice, Millet, Buckwheat, and Ground Flaxseed.

Flush It Out

Fitness Tip: Flush It Out - Water does the body good when it comes to good health. Water helps flush out toxins and other unwanted things lingering in your body. Water also replenishes fluids that help lubricate the internal body, while keeping you hydrated, lowering your desire to eat, and also helps keep your skin looking smooth and young. I know it's hard to drink lots of water, but find bottled water you enjoy the taste of or filter your tap water and keep it chilled in the refrigerator. You should be drinking at least 64 oz per day up to 128 oz to keep your body hydrated and working properly.

Rest time for muscle growth

Two things are required for muscle growth: the first is optimal load during your training sessions and the second is quite long intervals between them because the process of muscle growth and recovery is taking place not during workouts but after them, during rest periods.  That’s why you ‘go on’ doing bodybuilding even when you are sleeping because your muscles continue to grow.

Cooling down

Cooling down should be a part of every workout routine - A cool down helps your body recover from the stress of exercise and helps the circulatory system return to a resting state. Not cooling down can lead to dizziness and fainting... not a good idea with the sharp metal objects typically found in gyms! A typical cool down can be light aerobic exercise at a slow, steady pace or stretching.

Are Calorie-Free Oil Sprays Safe for Cooking?

Are Calorie-Free Oil Sprays Safe for Cooking?

Q: I like to stir-fry lean proteins with vegetables, usually using something like a PAM calorie-free olive oil spray. Is this type of product harmful to my health? I tend to avoid straight olive oil from a bottle because of its high caloric content.


A: First off, smart choice on using a spray oil instead of pouring straight from the bottle. This is a great strategy for trimming calories if you're trying to manage your weight — you'll save 120 calories per tablespoon of oil you cut from recipes.

The ingredients used in commercial cooking sprays are considered safe by the FDA (although some people question the safety of the chemical propellants they use). But there's an even better option: Pick up a reusable oil mister at a home goods store (they're inexpensive, around $10) and fill it with your favorite olive, canola, grapeseed or other heart-healthy oil. So, the mister contains 100 percent pure oil and NO additives. The reusable misters are more cost-effective and better for the environment, since you're not constantly throwing away the empty canisters. Plus, I've found that by using the mister with straight oil and no additives, you're less likely to be left with a film on your pans. It's a smart choice for you, the environment, and your wallet!

Don't Over Indulge

Fitness Tip: Don't Over Indulge - Life is about balance, and when you do anything in excess, your body pays the price. So when it comes to drinking alcohol, you need to be wise about your decision making process. Think of the effects of too much alcohol in your current and future fitness and health.

• Can Damage your liver
• Shuts your metabolism so you can't burn food energy
• Impairs your decision making process - especially with healthy food decisions
• Adds tons of liquid NO quality Calories to your daily diet: Sugar & Fat

Exercise of the day: The Ball Spinal Twist provides a great stretch and also tones and develops your core region with the support and stability of your exercise ball.   Click Here to see it in action!

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Fitness Gear: Ultimate Pro Gym in a Bag

 

Robert Kennedy, publisher of Oxygen, MuscleMag, dies of cancer at 73

The man behind the Ontario-based publishing house that produces a slew of popular health books and fitness magazines, including Oxygen and MuscleMag, has died.

Robert "Bob" Kennedy, who founded Robert Kennedy Publishing, died of complications from cancer on Thursday night at his home in Caledon Hills, Ont., north of Toronto. He was 73.

"He showed me how to live my life as one filled with possibilities. Through him I became what I am today, a story that is familiar to many others who have been touched by Bob’s generous, warm and colourful spirit," his wife Tosca Reno wrote on her personal blog Friday.

Which Vending Machine Snack Should You Unwrap?

Ah, the infamous vending machine. It's great and convenient when you need an afternoon pick-me-up, but you probably already know that most vending machine foods are not the healthiest choices.

Here are two common vending staples, both from Hostess: the cherry-flavored Fruit Pie and a three-cake serving of Ho Ho's. Okay, the cherry pie does contain some fruit, but also has lots of sugar.

The Ho Ho's are chocolate cake with cream, but one package usually contains three cakes! If you want a good size treat, which of these Hostess treats will satisfy your sweet tooth for fewer calories?

What you should know about artificial sweeteners

Aspartame, sucrose, acesulfame potassium, stevia: From yogurt to diet pop, artificial sweeteners and sugar substitutes are everywhere, appealing to the growing number of consumers who want to watch their weight.

Despite the sweeteners’ ubiquity in the grocery aisles, however, there’s no end to the confusion about their safety.

Companies that sell artificial sweeteners, or foods made with them, assert they are harmless. Advocacy groups, such as the Washington, D.C.-based Center for Science in the Public Interest, cite studies that link some of them to cancer. The sugar lobby (yes, such a thing exists) argues artificial sweeteners are inferior to the real article. Then there’s the conspiracy theorists who liken sugar substitutes to poison.