A few High-Fiber Low-Carb Foods - Avocados, Spinach, Brocolli, Blackberries

Avocado, Hass
•1 medium avocado, 12 grams fiber

Spinach and Chard

•1 cup chopped, cooked 1½ 3 g usable carb, 4 g fiber
•6 cups of raw spinach or chard=about 1 cup cooked

Broccoli

•1/2 cup chopped, cooked, 1 gram usable carb, 3 grams fiber

•1 cup chopped, raw, 4 grams usable carb, 2 grams fiber

Cauliflower

•1/2 cup pieces, cooked,1 gram usable carb, 2 grams fiber

•1 cup raw, 2 grams usable carb, 2.5 grams fiber

Blackberries

•1 cup, raw, 6 grams usable carb, 8 grams fiber

That is your nutrition news for health foods & healthy living for today. "Diet day" is today!

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Buttermilk Baked Tomatoes - 60 calories

Buttermilk Baked Tomatoes recipe - 61 calories


Ingredients:

3 medium tomatoes

1/2 cup buttermilk

1/4 cup Parmesan cheese or Romano cheese, grated

your favorite herbs or spices, to taste

Preparation:

1. Cut tomatoes in half; seed them and place them cut side up in broiler safe baking dish.

2. Pour 1 tablespoon of buttermilk into each tomato half, then sprinkle the top of each with cheese, and your favorite herbs or spices (oregano, basil, tarragon, garlic, or rosemary) to taste.

3. Bake at 350 degrees F for about 15 minutes, then place under the broiler until lightly browned.
Servings: 4

Nutritional information for one serving:

Calories: 60

Calories from fat: 21

Total fat: 2.2g

Cholesterol: 6.1mg

Total carbs: 6.4g

Fiber: 1.6g

Protein: 4.7g

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Pumpkins - not just for pie, but they are Cancer Fighting goodies!

Pumpkins could cut your cancer risk. They are high in caretenoids, which prevent breast cancer and fight against lung cancer. The spicy and raw orange properties are very helpful in proper diet nutrition, bascially anything with a darker colour is.

Pumpkins fill you up with very little calories, and even contain bone-building properties with high amounts of calcium. So next time you're at a restaruant, order some pumpkins pie, ice cream or ask for a salad with the glorious orange pumpkin in it. Happy dieting!

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Fitness Food: Protein after a work out helps lose weight

The right food for a workout starts with protein and fat. Protein should be part of your major meals because it will help slow absorption of carbohydrates. Chicken, Fish, eggs,  meat, and beans are excellent sources of protein, and about 3 ounces per meal is enough, the protein burned after a work out will help you lose weight.

Fat. You need some fat in your diet, too.  Low-fat dairy products, like 1 percent milk, and lean cuts of meat will give you the fat your body needs to recouperate after a workout, and provides stable dietary nutrition elements essential to building a proper diet. even though it's fat! it's the good fat we're talking about.

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Omega-3 Acids & FISH - the healthy nutrition alternative over other proteins

Fish over chicken! For your proper Health Nutrition! Boost your omega-3 fatty acids, these are some of the fish that have the highest levels:
Salmon

Albacore tuna

Trout

Cod

Crab

Oysters

Sardines
Herring

More below image: important!

Swordfish, king mackerel, and ilefish are great sources of omega-3 acids, ideal for proper diet, but they also contain high levels of mercury, and shouldn’t be eaten by women who are pregnant or by children. Eating one of these types of fish once a week may be safe for most people.

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Tips to Lose Weight This Spring

Over the holidays such as March Break and Easter, many people load up on carbohydrates.  Resulting in everyone being a little bit fatter.
And many of you probably did the same. So the press is on to work out and lose weight. It’s only a few months until spring and all that it entails (namely: bathing suits).

So here are a few tips to lose weight in the new year:
Set a fun fitness goal.
If you set a fun goal, you're more likely to want to get into shape.  Practicing to run a marathon in the spring, since it is on the way, it would provide you with something fun to do that will help in loosing weight, getting into shape, rather than an big weight-loss goal. And it’s more fun to get out and do something you want to do, than it is to sit in a gym counting reps over and over.
Revamp your eating habits
Throw out any leftovers from the holidays, Easter, or March Break. Loosing weight starts not only with exercise, but maintaining a healhty diet. Quit eating a 12-ounce steak with big scoops of mashed potatoes for dinner.  Eat whole-grain breads, whole-grain pastas and fiber-packed cereals. Stop eating processed foods. Eat smaller meals (a few hundred calories) every few hours, rather than enormous meals three times per day and a bunch of junky snacks in between. You can track your calories easily by counting the calories on most health foods.

Do cardiovascular exercise.
A rough estimate of your maximum heart rate is 220 minus your age. A more accurate maximum heart rate can be determined by a doctor with a stress test (which is recommended). So do a challenging activity (running, hiking, climbing, swimming, fast walks, etc) for a sustained time (20 to 45 minutes at least every other day) that raises your heart rate to 80% or so of its maximum. After doing cardio for 2 months, you will start to notice how much better you look.
Find activity partners.
Get your friends or siblings to work out along with you. It can be easier to stay focused if you’re active with people of a similar skill level. If you brisk-walk 4 miles, find a running partner who can walk 4 miles fast. Or: Find an instructor you like to teach you a sport that you enjoy, or have always wanted to try. 

The key in looking and feeling better, and maintaining healthy living and weight loss, is through exercise, healthy diet nutrition and being conscious of all these things. Good luck!

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