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Health Tips for Today - Health Promotion Definition

Sunday, August 31, 2014

Health Tips for Today - Health Promotion Definition. Definition of Health Promotion.
Health Promotion is the art and science of helping people discover the synergies between their core passions and optimal health, enhancing their motivation to strive for optimal health, and supporting them in changing their lifestyle to move toward a state of optimal health. Optimal health is a dynamic balance of physical, emotional, social, spiritual, and intellectual health. Lifestyle change can be facilitated through a combination of learning experiences that enhance awareness, increase motivation, and build skills and, most important, through the creation of opportunities that open access to environments that make positive health practices the easiest choice.
Health Tips for Today - Health Promotion Definition
  • Emotional  : Care for emotional crisis. Stress Management
  • Intellectual : Educational. Achievement. Career development
  • Physical     : Fitness. Nutrition. Medical self-care. Control of substance abuse.
  • Social        : Communities. Families. Friends
  • Spiritual     : Love. Hope. Charity.
Milestones in health promotion: Statements from global conferences
This compilation of consensus documents brings together Charters, Declarations, Statements and Recommendations from past Health Promotion conferences. With the statements from Ottawa in 1986 to Bangkok in 2005 under one cover, this publication is a ready and authoritative reference. It includes the Discussion Document on the Concept and Principles of Health Promotion, Copenhagen, 9-13 July 1984.

Promoting health
Health promotion strategies are not limited to a specific health problem, nor to a specific set of behaviours. Health Tips for Today - Health Promotion Definition. WHO as a whole applies the principles of, and strategies for, health promotion to a variety of population groups, risk factors, diseases, and in various settings. Health promotion, and the associated efforts put into education, community development, policy, legislation and regulation, are equally valid for prevention of communicable diseases, injury and violence, and mental problems, as they are for prevention of noncommunicable diseases.

School health and youth health promotion
Effective school health programmes
Health Tips for Today - Health Promotion Definition
An effective school health programme can be one of the most cost effective investments a nation can make to simultaneously improve education and health. WHO promotes school health programmes as a strategic means to prevent important health risks among youth and to engage the education sector in efforts to change the educational, social, economic and political conditions that affect risk.

Preventing leading causes of premature death, disease and disability
Many of today's and tomorrow's leading causes of death, disease and disability (cardiovascular disease, cancer, chronic lung diseases, depression, violence, substance abuse, injuries, nutritional deficiencies, HIV/AIDS/STI and helminth infections) can be significantly reduced by preventing six interrelated categories of behaviour, that are initiated during youth and fostered by social and political policies and conditions:
Health Tips for Today - Health Promotion Definition
  • alcohol and substance use
  • behaviour that results in injury and violence
  • dietary and hygienic practices that cause disease
  • sedentary lifestyle
  • sexual behaviour that causes unintended pregnancy and disease
  • tobacco use
School health and youth health promotion (facts)
Health Tips for Today - Health Promotion Definition
  • In some countries, up to 60% of all new HIV infections occur among 15-24 year olds.
  • Injury is the leading cause of death and disability among school-age youth.
  • Iodine deficiency is the single most common preventable cause of mental retardation and brain damage in children.
  • One out of two young people who start and continue to smoke will be killed by tobacco-related illness.
  • Vitamin A deficiency is the single greatest cause of preventable childhood blindness.
  • Worldwide, 5% of all deaths of young people between the ages of 15 and 29 are attributable to alcohol use.
  • Worm infections are the greatest cause of disease among 5-14 year old children.
  • All of the above health problems can be prevented or significantly reduced through effective school health and youth health programmes.
Chronic diseases and health promotion
Chronic diseases, such as heart disease, stroke, cancer, chronic respiratory diseases and diabetes, are by far the leading cause of mortality in the world, representing 60% of all deaths. Out of the 35 million people who died from chronic disease in 2005, half were under 70 and half were women.

This invisible epidemic is an under-appreciated cause of poverty and hinders the economic development of many countries. Contrary to common perception, 80% of chronic disease deaths occur in low and middle income countries. Health Tips for Today - Health Promotion Definition.

FACTS ON PHYSICAL ACTIVITY
Physical inactivity is the fourth leading risk factor for global mortality. Increasing levels of physical inactivity are seen worldwide. Globally, 1 in 3 adults is not active enough.

However, given a supportive environment, increasing levels of physical activity bring health benefits across age groups. WHO provides recommendations for the optimal amounts of activity, but doing some physical activity is better than doing none. Inactive people should start with small amounts of physical activity and gradually increase duration, frequency and intensity over time.

Both, society in general and individuals can take action to increase physical activity. In 2013, WHO Member States agreed to reduce physical inactivity by 10% by 2025 in the framework of the "Global Action Plan for the Prevention and Control of Noncommunicable Diseases 2013-2020".

5-17 years old
Health Tips for Today - Health Promotion Definition
People aged 5–17 should accumulate at least 60 minutes of moderate to vigorous physical activity daily. Amounts of physical activity greater than 60 minutes provide additional health benefits.

18-64 years old
Health Tips for Today - Health Promotion Definition
Adults aged 18–64 should do at least 150 minutes of moderately intense physical activity throughout the week or at least 75 minutes of vigorous activity throughout the week or an equivalent combination of moderate and vigorous activity. In order to be beneficial for cardio-respiratory health, all activity should be performed in bouts of at least 10 minutes duration.

Adults aged 65 and above
Health Tips for Today - Health Promotion Definition
The main recommendations for adults and older adults are the same. In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls 3 or more days per week. When older adults cannot do the recommended amount of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.

Both moderate and vigorous intensity physical activity bring health benefits
Health Tips for Today - Health Promotion Definition
Intensity refers to the rate at which the activity is being performed. It can be thought of as "how hard a person works to do the activity". Health Tips for Today - Health Promotion Definition.

The intensity of different forms of physical activity varies between people. Depending on an individual's relative level of fitness, examples of moderate physical activity could include: brisk walking, dancing or household chores. Examples of vigorous physical activity could be: running, fast cycling, fast swimming or moving heavy loads.

Doing some physical activity is better than doing none
Health Tips for Today - Health Promotion Definition
Inactive people should start with small amounts of physical activity and gradually increase duration, frequency and intensity over time. Inactive adults, older adults and those with disease limitations will have added health benefits when they become more active.

Pregnant, postpartum women and persons with cardiac events may need to take extra precautions and seek medical advice before striving to achieve the recommended levels of physical activity.

Physical activity should not be mistaken for sport
Health Tips for Today - Health Promotion Definition
Physical activity is any bodily movement produced by the skeletal muscles that uses energy. This includes sports, exercise and other activities such as playing, walking, doing household chores, gardening, and dancing.

Physical inactivity is the fourth leading risk factor for global mortality
Globally, 6% of deaths are attributed to physical inactivity. This follows high blood pressure (13%), tobacco use (9%) and is equal to high blood glucose (6%).

Moreover, physical inactivity is the main cause for approximately 21–25% of breast and colon cancers, 27% of diabetes and 30% of ischaemic heart disease burden.

Regular physical activity helps to maintain a healthy body
Physically active persons:
  • have a lower risk of falling and of hip or vertebral fractures;
  • have lower rates of: coronary heart disease, high blood pressure, stroke, diabetes, colon and breast cancer, and depression;
  • improve their bone and functional health;
  • improve their muscular and cardio-respiratory fitness;
  • are more likely to maintain their weight.
Supportive environments and communities may help people to be more physically active
Urban and environmental policies can have huge potential to increase the physical activity levels in the population. Examples of these policies include ensuring that:
  • labour and workplace policies encourage physical activity;
  • schools have safe spaces and facilities for students to spend their free time actively;
  • sports and recreation facilities provide opportunities for everyone to be physically active.
  • walking, cycling and other forms of active transportation are accessible and safe for all;
These recommendations are relevant to all healthy adults
Unless specific medical conditions indicate the contrary, these recommendations apply to all people, irrespective of gender, race, ethnicity or income level. They also apply to individuals with chronic noncommunicable conditions, not related to mobility, such as hypertension or diabetes. These recommendations can be valid for adults with disabilities as well. Health Tips for Today - Health Promotion Definition.

What we do
Care
Help provide appropriate care by facilitating equitable and good quality health care for major chronic diseases.

Prevent
Prevent premature deaths and avoid unnecessary disability due to chronic diseases. The solutions exist now, and many are simple, cheap and cost effective.

Promote
Promote healthy living (better diet, more physical activity and tobacco cessation) and healthy societies, especially for the poor and those living in disadvantaged populations.

Treat
Treat chronic diseases effectively, using latest available knowledge. Make treatment available to all, especially those in the poorest settings.

Also some of our related post Health Tips for Today 

Health Tips for Today - Best Losing Weight Tricks Ever

Saturday, August 30, 2014

Health Tips for Today - Best Losing Weight Tricks Ever. Best weight loss tricks ever!
If you've ever tried to lose weight (and who hasn't), you've got to be mindful of whose advice you take. Your colleague says you need to cut out carbs. Your gym buddy knows the secret is to stop eating after 7 p.m. Your Facebook friend swears she’ll be in swimsuit shape by March if she only eats once a day. Your husband, well, he sneezes and the weight seems to fall off.

But do any of these tips really work? To help you shed those extra pounds—and keep them off—without starving yourself, ditching your social life, or eating only at odd times of the day, we talked to experienced nutritionists for real-world advice you can actually live with, day in and day out. We'll tell you how to focus on the delicious foods you can add to your diet, why you should be eating more often (yes!), the fat loss benefits of more sleep, and how even taking a few deep breaths can put you on a successful path to weight loss.

Be a heavy drinker
Health Tips for Today - Best Losing Weight Tricks Ever
Water is essential for keeping the body hydrated and we're actually more likely to retain "water weight" by not drinking enough of it rather than by having too much. The needs of each person will be different, but the general recommended daily amount is 64 ounces. It also takes up space in your stomach so you'll feel fuller while taking in less calories.

Be adventurous with chopsticks
Health Tips for Today - Best Losing Weight Tricks Ever
Choosing chopsticks requires a bit more attention in picking up food from the plate. The portions are smaller, and eating with them takes more time because you have to closely watch each bite so the food doesn’t fall off. They can act as a reminder to slow down, savor and chew consciously which may help you realize you’re fuller sooner than you thought you’d be and then wind up eating less!

Be honest about your daily calorie allowance
Health Tips for Today - Best Losing Weight Tricks Ever
Everyone has a calorie budget, whether you're trying to maintain your weight or lose a few pounds. I've found that people ignore this simple fact. Your calorie budget allows you to build a healthy diet, and it helps prevent frustration about weight control. The 2010 Dietary Guidelines for Americans provide suggested daily calorie intakes based on gender, age, and physical activity level. When you know your calorie budget, then you can plan on how many servings of fruits, vegetables, whole grains, low-fat dairy, and other protein sources to include every day.

Breathe away cravings
Health Tips for Today - Best Losing Weight Tricks Ever
This may seem obvious. After all, you have to breathe no matter what, right? But few of us breathe deeply or consciously. Think about it: when was the last time you took a long, slow, deep breath, and slowly let it out again? Deep breaths of that kind take you out of your immersion in momentary stress, oxygenate your brain and tissues, and they help to reduce stress hormones. Take breathing breaks throughout the day, or, better yet, pair those breaks with a quiet walk to disassociate from the stress. Just a couple of minutes of walking, a few long, deep breaths, and you will start to see the results in your body.

Celebrate healthy talk
Health Tips for Today - Best Losing Weight Tricks Ever
Instead of using words like "fat," say "fit"; change "can't" to "can"; "weak" to "strong"; "unhealthy" to "healthy." It takes practice but it can start to rewire how you think about your health and weight goals.

New research commissioned by Special K surveying over 1,000 women, found that 9 out of 10 women who have a positive attitude about weight management reported either losing or maintaining their weight in the past year versus only about 50% of those with a negative attitude. And beyond being more successful, those with a positive attitude were eight times less likely to report having gained weight than women who think negatively.

Dine anytime
Health Tips for Today - Best Losing Weight Tricks Ever
It's a myth that you'll gain weight as a direct result of eating after 7 p.m. I see many busy professionals at my private practice, and they often get home late. This doesn't mean that they should skip dinner if they're trying to lose weight. Health Tips for Today - Best Losing Weight Tricks Ever.

Many times, people stop eating by 5 p.m., which results in overeating the following day. This cycle is not ideal as it shuts down your metabolism. You should eat 70% of your calories before dinnertime and 30% at dinner, whatever time that may be. Just give yourself at least 90 minutes to end your meal before you plan to go to sleep. You need at least 90 minutes to digest so you can sleep comfortably.

Don't think diet soda will help you lose weight
Health Tips for Today - Best Losing Weight Tricks Ever
A University of Texas Health Science Center study found that the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners can disrupt the body's natural ability to regulate calorie intake based on the sweetness of foods, suggested an animal study from Purdue University. That means people who consume diet foods might be more likely to overeat, because your body is being tricked into thinking it's eating sugar, and you crave more.

A separate study found that even just one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol that puts you at risk for heart disease. Whether that link is attributed to an ingredient in diet soda or the drinkers' eating habits is unclear. But is that one can really worth it?

Eat before a party or event
Health Tips for Today - Best Losing Weight Tricks Ever
Don't arrive at a big meal, event, or party starving. One study found that you'll be 2.5 times more likely to start off overeating starchy carbs, fried or cheesy foods than those who didn't fast before the meal. And, you'll be more likely to eat 47% more calories of that first food before switching to healthier fare. Have a light snack before you go to an event so you don’t arrive ravenous.

Eat breakfast without fail
Health Tips for Today - Best Losing Weight Tricks Ever
A study published in the British Journal of Nutrition tracked the diets of nearly 900 adults and found that when people ate more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on. Unfortunately, many Americans start off on an empty stomach. In one survey, consumers reported that even when they eat in the morning, the meal is a full breakfast only about one-third of the time. If you're feeling full-blown hunger before noon, there's a chance you're not eating enough in the morning. Shoot for a minimum of 250 calories and aim to get a serving of protein in so you’ll feel fuller longer.

Eat one less bite
Health Tips for Today - Best Losing Weight Tricks Ever
Doing this at every meal could save about 75 calories a day which equates to nearly an 8-pound weight loss in one year!

Eat right post-workout
Health Tips for Today - Best Losing Weight Tricks Ever
People are notorious for overestimating how many calories they burn during physical activity, which is often far less than actual calories burned. When you overestimate the calories you burn during exercise, you may eat more than you need, making weight loss and maintenance difficult. High-intensity exercise may drive women to eat more, and moderate exercise may be the key to easier weight control. To see how many average calories you’re burning during everyday activities and exercise, check out this chart from the CDC. You can see how easy it is to wipe out the calories burned during a workout with just a few extra nibbles during the day.

Focus on nutrient balance instead of calorie counting
Health Tips for Today - Best Losing Weight Tricks Ever
Making sure an eating occasion has carbs, protein, and fat instead of just counting calories (like a 100-calorie pack) delivers better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer. Health Tips for Today - Best Losing Weight Tricks Ever.

Keep a food record
Health Tips for Today - Best Losing Weight Tricks Ever
We know you've heard this time and time again. Well, that's because keeping a food record is vital to losing weight and keeping it off long term. A study published in the American Journal of Preventive Medicine found that those who kept regular food records lost twice as much weight as those who didn't. When keeping a food record, make sure to track what you ate, how much you ate, anything you added to the food (condiments, oils, etc.), and what you drank. Also tracking your mood and appetite can be helpful and insightful into learning about your eating patterns as well!

Kick the salt habit
Health Tips for Today - Best Losing Weight Tricks Ever

Salt is a big contributor to weight gain and often a reason why the numbers on the scale aren't going down. The average American consumes twice the amount of salt they should have each day, leading to weight gain, bloating, and the inability to lose stubborn pounds. Salt can also make you feel hungrier and thirstier, so check the nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You'll see a puffy face and belly go down quickly just by cutting back on your sodium intake and choosing more natural foods.

Never get too hungry
Health Tips for Today - Best Losing Weight Tricks Ever
You make poor decisions when your judgment is compromised. Hunger is a primal urge that’s difficult to deny. When you're famished, it's hard to hold off until you can find healthy food. As a result, you end up eating anything that's not nailed down, and typically, regretting it. Planning meals and snacks works wonders to head off the intense hunger that can do a number on your best intentions to eat right. Always tote healthy snacks, such as an ounce of pistachios, a hard-cooked egg and some whole grain crackers, Greek yogurt, or 1/4 cup raisins. Don't skip meals or skimp on them, either.

Outsmart your hunger hormone
Health Tips for Today - Best Losing Weight Tricks Ever
Even the most motivated and focused dieter will struggle to be successful at weight loss once hunger takes over. Our bodies secrete a hormone called ghrelin, which controls hunger and drives our appetite. If we don't understand, monitor, and control our ghrelin, we can forget about losing weight. Science tells us that the best way to control ghrelin is to eat small, balanced meals about every 3 hours or so. That's because ghrelin will spike after about 3 to 4 hours of fasting, so eating with regularity helps keep this eating trigger at bay. Ghrelin will also spike if we're deprived of carbs, so it's important to give our bodies and brains the carb fuel they need. When we skip meals or avoid carbs, we're inviting ghrelin to spike, which increases and makes us feel emotionally hungry. It makes us crave sugar and can derail even the healthiest eating routine.

Plate food away from where you're eating
Health Tips for Today - Best Losing Weight Tricks Ever
By keeping food within eyesight as you are eating, you may find yourself reaching for a second helping even if you really aren't hungry. Place the food on the kitchen counter or stove, portion out a serving on your plate and then sit down at the table and eat. This way, if you want additional servings, you'll have to get up, which helps you to be more mindful of what you are eating.

Set a date with your kitchen
Health Tips for Today - Best Losing Weight Tricks Ever
Based on what I have applied in my practice, when it comes to weight loss we need to devote 80% of our efforts to nutrition and 20% to exercise. Health Tips for Today - Best Losing Weight Tricks Ever.

One way to do this is to schedule time and make a date with your supermarket and kitchen. Restaurant dishes are outside of your control, and the fact is, most times, those outrageous portions come loaded with salt and fat. Start cooking at home to better monitor your calorie intake.

Schedule a day, like Sunday afternoon, to pre-cook for the week. Plan to roast a whole chicken. Cut up a batch of vegetables like squash, peppers, eggplant, and sweet potatoes toss them with a little olive oil and roast them in another pan alongside the chicken. Boil a pot of brown rice. Do all of this simultaneously and it should only take about an hour.

Now you have the makings for Monday's burritos, Tuesday's stew, Wednesday's pasta dish, and so on. Each working evening, you should only need about 15 minutes in the kitchen to put it together—less time than you might spend heating up a fat-, salt- and sugar-filled frozen pizza!Spice up your food
Adding hot spices to your meals can help curb hunger, according to a study in the British Journal of Nutrition. Need another reason to add some heat? Scientists at the State University of New York at Buffalo found that capsaicin (a compound found in chilies) triggers your brain to release feel-good endorphins. A full belly and a good mood? Pass the hot sauce!

Sleep away weight gain
Health Tips for Today - Best Losing Weight Tricks Ever
Make a point of turning in earlier and you’ll see weight loss within a week. Recent research from the University of Pennsylvania found even just a few nights of sleep deprivation can lead to almost immediate weight gain. Scientists asked participants to sleep about 10 hours a night for two days, followed by five nights of sleep restriction and four nights of recovery. After the 11 days, the sleep-deprived group gained almost 3 pounds, compared with a well-rested control group.

Start with soup
Health Tips for Today - Best Losing Weight Tricks Ever

People who ate a low-calorie vegetable soup before a meal consumed 20% fewer calories at the meal, according to research from Penn State Unniversity. Have a low-calorie broth-based veggie soup before your largest meal of the day to reduce calories and lose weight without feeling hungry.

Take 10 minutes to eat a treat
Health Tips for Today - Best Losing Weight Tricks Ever
Try this strategy to permanently reduce cravings: Portion out one serving of your favorite treat, taking a minute to smell it, look at it, and think about it. Take one small bite. Chew slowly, moving it around your mouth and focusing on the texture and taste, then swallow. Ask yourself whether you want another bite or if that one satisfied you. If you still want more, repeat, this time chewing the food 20 times. Continue this eating exercise for as long as you want or until you finish the serving (it should take about 10 minutes). When you take the time to slow down and be more mindful of what something really tastes like, you'll feel more satisfied. Many of our participants told us that after a while, they didn't enjoy the treat as much as they thought they would, or they were content after just a couple of bites and were better able to stop eating when they were satisfied.

Take your time
Health Tips for Today - Best Losing Weight Tricks Ever
Rapid eaters are often heavier than slow eaters, according to research from The University of Rhode Island. It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal and eat rapidly, your body's satiety cues won't be tuned in to those feelings of fullness yet and it's easier to overeat. Try slowing down by chewing each bite at least 10 times, putting your fork down in between bites, and fostering a relaxing eating environment rather than eating on the run. (What should you do if you're dining out?

Use the red, orange and green rule
Health Tips for Today - Best Losing Weight Tricks Ever
At each meal include one food that is any of these colors. By focusing on these foods, you'll be sure to get some produce on your plate and won't have space on your plate for higher-calorie fare. (Bonus: Colorful fruits and veggies help your skin look healthier and younger!)

Wear fitted clothing
Health Tips for Today - Best Losing Weight Tricks Ever
The elastic waistband is the dieter's fashion enemy number one. Health Tips for Today - Best Losing Weight Tricks Ever. When you wear clothes that fit well and make you feel good, you have awareness gauges that give you clear signals to help you put on the brakes as you fill up. Use this as a way of staying mindful of your goals and to help keep you from overeating.

Please read our previous post Health Tips for Today - Healthy Recipes for Dinner
Also some of our related post Health Tips for Today

Health Tips for Today - Healthy Recipes for Dinner

Friday, August 29, 2014

Health Tips for Today - Healthy Recipes for Dinner. Healthy and fast food? Yes, it's possible! These tasty good-for-you dinners from us are on the table in fewer than 40 minutes

Baked Tilapia
Health Tips for Today - Healthy Recipes for Dinner
Baked tilapia is made with just 5 ingredients and will be on tour table in less than 30 minutes. Health Tips for Today - Healthy Recipes for Dinner.

Ingredients

  • Butter cooking spray
  • 4 (6 to 8-ounce) tilapia fillets
  • Salt and freshly cracked black pepper
  • 1 lime, finely grated zest and juice
  • 2 tablespoons butter

Directions

  1. Preheat oven to 375 degrees F. Coat a large cast iron pan with a nonstick butter spray.
  2. Rinse fish and pat dry; place on the cast iron pan. Season each fillet with salt, cracked pepper, lime zest and lime juice. Add fish to the pan. Place a pat of butter on each fillet and cook in the oven for 8 to 12 minutes.

Shrimp and Snow Pea Salad
Health Tips for Today - Healthy Recipes for Dinner
We use pre cooked shrimp to make this Asian inspired salad super-fast. Make a quick sesame dressing, then add in radishes, scallions and and fresh crisp snow peas. Health Tips for Today - Healthy Recipes for Dinner.

Ingredients

  • 12 ounces snow peas
  • 1 1/4 pounds medium shrimp, peeled and deveined
  • 6 radishes, thinly sliced into half-moons
  • 4 scallions, thinly sliced
  • 1/3 cup rice vinegar
  • 1 tablespoon canola oil
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon grated fresh ginger
  • Salt
  • 2 tablespoons toasted sesame seeds

Directions

  1. Bring a large saucepan of water with a steamer basket to a boil. Put the snow peas in the basket, cover and cook for 2 minutes. Remove the basket and transfer the snow peas to a bowl of ice water to cool. Drain and pat dry.
  2. Add the shrimp directly to the saucepan of water and return to a boil; cook for 2 minutes. Drain, then plunge the shrimp into a bowl of ice water to cool. Drain and pat dry.
  3. Slice each shrimp in half lengthwise. Cut the snow peas diagonally into 1/2-inch pieces, discarding the ends. In a large bowl, toss the shrimp, snow peas, radishes and scallions.
  4. In a small bowl, whisk the vinegar, both oils, the ginger and 1/2 teaspoon salt. Toss with the salad right before serving; top with sesame seeds.

Per serving: Calories 280; Fat 13 g (Sat. 1 g; Mono. 4 g; Poly. 3.5 g); Cholesterol 215 mg; Sodium 510 mg; Carbohydrate 7 g; Fiber 3 g; Protein 32 g

Spicy Pasta with Tilapia
Health Tips for Today - Healthy Recipes for Dinner
Garlic, herbs and red pepper flakes give the tomato sauce full flavor, while tilapia provides lean protein and multigrain spaghetti adds fiber.  Best of all, the pasta dish is on the table in 35 minutes. Health Tips for Today - Healthy Recipes for Dinner.

Ingredients

  • 1/2 pound tilapia fillets, cut into small chunks
  • 2 tablespoons extra-virgin olive oil
  • 3 cloves garlic, chopped
  • 1/2 to 3/4 teaspoon red pepper flakes
  • 1/2 cup dry white wine
  • 1 28 -ounce can San Marzano tomatoes, crushed by hand
  • 1/2 cup chopped fresh basil, plus more for topping
  • Kosher salt
  • 10 ounces multigrain spaghetti
  • 2 tablespoons chopped fresh parsley

Directions

  1. Toss the tilapia, 1 tablespoon olive oil, 1 teaspoon of the garlic and 1/4 teaspoon red pepper flakes in a medium bowl. Cover and refrigerate.
  2. Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Add the remaining garlic and 1/4 to 1/2 teaspoon red pepper flakes and cook, stirring, until the garlic starts to soften, about 30 seconds. Add the wine and simmer until reduced by half, about 3 minutes. Add the tomatoes, 1/4 cup basil and 1/2 cup water. Bring to a boil and cook, stirring occasionally, until the sauce is slightly thickened, about 12 minutes.
  3. Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook as the label directs.
  4. When the pasta is almost done, add the tilapia to the skillet with the tomato sauce and simmer, stirring gently, until just cooked through, about 3 minutes. Stir in the parsley and the remaining 1/4 cup basil; season with salt. Drain the pasta and add it to the sauce. Divide among bowls and top with more basil.

Vegetable Gumbo
Health Tips for Today - Healthy Recipes for Dinner
Frozen black eyed peas and quick cooking swiss chard make this vegan stew a super fast supper. Soy sauce and smoked paprika give it slow simmered flavor, fast. Health Tips for Today - Healthy Recipes for Dinner.

Ingredients

  • 3 tablespoons vegetable oil
  • 3 tablespoons all-purpose flour
  • 1 small onion, chopped
  • 1 green bell pepper, chopped
  • 2 stalks celery, chopped
  • 3 cloves garlic, chopped
  • Kosher salt and freshly ground pepper
  • 1 tablespoon soy sauce or Worcestershire sauce
  • 1 teaspoon smoked paprika (preferably hot)
  • 2 cups low-sodium vegetable broth
  • 1 pound kale or Swiss chard, stemmed and chopped
  • 1 10 -ounce package frozen black-eyed peas
  • Brown rice, for serving (optional)

Directions

  1. Heat the vegetable oil in a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes. Add the onion, bell pepper, celery, garlic, 3 tablespoons water and 1/4 teaspoon each salt and pepper. Reduce the heat to medium, cover and cook, stirring occasionally, until the vegetables soften, about 8 minutes.
  2. Add the soy sauce and paprika and cook, stirring, 30 seconds. Stir in the vegetable broth, scraping up any browned bits from the bottom of the pot, then cover and bring to a boil.
  3. Add the greens and black-eyed peas to the pot. Reduce the heat, cover and simmer, stirring occasionally, until tender, about 15 minutes. Season with salt and pepper. Serve with the rice, if desired.

Per serving: Calories 249; Fat 12 g (Saturated 1 g); Cholesterol 0 mg; Sodium 530 mg; Carbohydrate 32 g; Fiber 6 g; Protein 9 g.

Please read my previous post Health Tips for Today - Health Food Trends and Restaurants
Also some of my related post Health Tips for Today


Health Tips for Today - Health Food Trends and Restaurants

Thursday, August 28, 2014

Health food restaurant
A Health food restaurant is a restaurant that serves primarily, or exclusively, health foods. Health Tips for Today - Health Food Trends and Restaurants. The history of health food restaurants includes their influence on other restaurants, including fast food establishments. The types of foods found at health food restaurants has changed, alongside the changing definition of what constitutes a health food. Other types of restaurants and menus included in this general category include vegetarian, vegan, raw, macrobiotic, organic, and low-fat.

The History
This is a summary timeline of important events in the development of the health food restaurant.
  • 1906 – The health food obsession began by introducing "Alcohol Free Restaurants" and by promoting unprocessed foods
  • 1912 – Ganda Chagan Kapitan opened GC Kapitan, one of the first vegetarian restaurants.
  • 1927 – Due to William Childs' concerns about health, the Childs Restaurants began serving only vegetarian food, known as the Child's Unique Dairy Lunch. However, this meatless menu led to a severe loss of business, and the policy was soon revised.
  • 1930 – Fresh yeast was found to be beneficial for certain ailments: skin blemishes, headaches, and colds.
  • 1943 – By the middle of World War II in Toronto, the public was complaining that conditions in restaurants had deteriorated significantly. In September 1943, The board of health, the Food Control Director, and six restaurant inspectors, decided to meet and to implement improvements in sanitation, and to mandate a semi-annual health inspection and certificate for food handlers.
  • 1965 – Subway was founded by Fred DeLuca and Peter Buck. Subway offered submarine sandwiches and salads as healthy alternatives to fast food restaurants, with franchises throughout the United States and in other countries.
  • 1970s – Good Earth, a health food restaurant franchise based in California, was founded, then eventually purchased by General Mills in 1980.
  • 1999 – Restaurant Nora became America's first certified organic restaurant, which meant that 95% or more of everything that you ate there had been produced by certified organic growers and farmers who share Nora's commitment to sustainable agriculture.
  • 2011 – KFC's parent company, Yum Brands Inc., committed to placing calorie counts on menu boards at corporate-owned restaurants nationwide by January 1, 2011. A new US federal law eventually will require all chain restaurants to do this.

Types of health food restaurants
Organic
Health Tips for Today - Health Food Trends and Restaurants
Organic food is food grown without synthetic fertilizers or pesticides, using only natural fertilizers. Health Tips for Today - Health Food Trends and Restaurants. While there are relatively few organic restaurants, organic ingredients are showing up increasingly on menus at many mid priced and higher priced restaurants.They are GMO free.

Vegetarian
Health Tips for Today - Health Food Trends and Restaurants
Vegetarian restaurants do not serve meat, but do serve dairy products and eggs. They are generally seen as a healthier type of restaurant, though nutritionists have not identified them as such. There are thousands of restaurants catering to vegetarians around the world. Many restaurants have vegetarian menu items, based significantly on the pressure from the vegetarian movement.

Influence on other restaurants
Fast food
Health Tips for Today - Health Food Trends and Restaurants
Fast food restaurants have included some menu items touted as healthier, including Taco Bell's new Cantina Menu in 2012. Health Tips for Today - Health Food Trends and Restaurants.

There are many types of food trends and fads, not only including weight loss or diets. Recent interest (especially in North America) in health foods such as quinoa and soy beans have cause prices to skyrocket and production to vastly increase. This affects the communities in which these foods are grown or produced, and also has environmental impacts. Each food that suddenly has a popularity spike affects those who produce it and the area it comes from.

Health food trends
Acai berry 
Health Tips for Today - Health Food Trends and Restaurants
This antioxidant-packed fruit became popular in 2008 for its health benefits. It contains anthocyanins and flavonoids which act as antioxidants by bonding with free radicals that could otherwise affect cells and cause irregularities. Health Tips for Today - Health Food Trends and Restaurants. This quality of acai berries made their juice, pulp, and other products made from the fruit very popular in health food circles, and increased their price and production. This fruit requires a warm environment to grow, and is common in Brazil, where acai tree groves are growing with the demand of product.[citation needed] Since replacing rainforest with different trees could have a negligible carbon effect, there is little controversy over the growth of this industry.

Quinoa
Health Tips for Today - Health Food Trends and Restaurants
This "superfood" became popular in North America in 2005 as a high protein grain-like pseudocereal that's as easy to cook as rice. Its original use centred in South America, where it is easy to grow. This grain made up a large part of the local people's diets, and sustained a large population (especially in Peru and Bolivia) with high protein and carbohydrate components. With the recent boom in popularity, the price of the grain has tripled since 2006, making the once staple food of Peruvian and Bolivian villages suddenly very expensive. Farmers are having difficulty being able to eat their own grains, since it is so profitable to sell the majority of it to North American retailers, and the replacement grains the people of the area are using don't have the same nutrient composition as their original quinoa diets. The effects of this change are not yet realized, and should be re-evaluated in the future.

Soybeans 
Health Tips for Today - Health Food Trends and Restaurants
Soy beans are being used to produce a huge number of products for vegetarians, vegans, and people with allergies to certain foods. The range of products produced using soy beans is extensive, and includes tofu, soy sauce, lecithin, meat analogue, miso, soy flour, soy milk, tempeh and yuba. They are high in protein, fibre, and calcium and are very filling, making them a popular choice for health-focused consumers. With the increase in demand, new crops have to be planted and the environment soy beans generally need to grow is warm and humid, making the tropics an ideal choice for new plantations. Unfortunately this is causing large portions of rainforest to be cut down for the productions of these crops, which has a severely negative net carbon effect. In the past 15 years, soy food sales have increased from $1 billion to $5.2 billion, meaning the amount of product being purchased is growing substantially. It should be noted that 97% of the soybeans produced are used for animal feed according to the UN, so the increase in popularity due to consumerism of soy-based products isn't the main cause of the increase in crops and destruction of forests.

Spirulina 
Health Tips for Today - Health Food Trends and Restaurants
This species of blue-green algae became popular in the 1980s due to its high protein levels, complete amino acid composition, and the unproved claim that it had the highest chlorophyll content of any plant species. Health Tips for Today - Health Food Trends and Restaurants. Since spirulina is an algae, it is farmed in ponds in warm environments that allow lots of cell reproduction and algae population growth. The algae is then filtered out with nets, and dried as paste in the sun before being grinded into powder and sold as powder or pills.

Also some of our related post Health Tips for Today

Health Tips for Today - MyPlate Healthy Food Guide

Wednesday, August 27, 2014

Health Tips for Today - MyPlate Healthy Food Guide. Goodbye, pyramid. Hello, plate.

Health Tips for Today - MyPlate Healthy Food Guide

The Food Guide Pyramid was the model for healthy eating in the United States. Maybe you had to memorize its rainbow stripes in school.

But the USDA, the agency in charge of nutrition, has switched to a new symbol: a colorful plate — called MyPlate — with some of the same messages:
  • Eat a variety of foods.
  • Eat less of some foods and more of others.
The pyramid had six vertical stripes to represent the five food groups plus oils. The plate features four sections (vegetables, fruits, grains, and protein) plus a side order of dairy in blue.

The big message is that fruits and vegetables take up half the plate, with the vegetable portion being a little bigger than the fruit section.. Health Tips for Today - MyPlate Healthy Food Guide.

And just like the pyramid where stripes were different widths, the plate has been divided so that the grain section is bigger than the protein section. Why? Because nutrition experts recommend you eat more vegetables than fruit and more grains than protein foods.

The divided plate also aims to discourage super-big portions, which can cause weight gain.

What's a Grain Again?
You know what fruits and vegetables are, but here's a reminder about what's included in the three other food groups: protein, grains, and dairy:

Dairy: 
Health Tips for Today - MyPlate Healthy Food Guide
Milk, yogurt, cheese, and fortified soy milk. With MyPlate, the dairy circle could be a cup of milk, but you also can get your dairy servings from yogurt or cheese. Choose low-fat or nonfat dairy most of the time.

Grains: 
Health Tips for Today - MyPlate Healthy Food Guide
Bread, cereal, rice, tortillas, and pasta. Whole-grain products such as whole-wheat bread, oatmeal, and brown rice are recommended because they have more fiber and help you feel full. Health Tips for Today - MyPlate Healthy Food Guide.

Protein: 
Health Tips for Today - MyPlate Healthy Food Guide
Beef; poultry; fish; eggs; nuts and seeds; and beans and peas like black beans, split peas, lentils, and even tofu and veggie burgers. Protein builds up, maintains, and replaces the tissues in your body.

First Lady Likes the Plate
First Lady Michelle Obama introduced the plate and said she will use it with her family, which includes daughters Sasha and Malia. Mrs. Obama, who started the Let's Move campaign to help kids get healthier, said the pyramid just wasn't easy enough for parents and kids to follow. The plate is simple and useful. Health Tips for Today - MyPlate Healthy Food Guide.

The plate can be used for breakfast, lunch, and dinner. That may make you wonder: Do I really have to eat vegetables with breakfast? The answer is no, but aim to eat a variety of food groups at each meal. And if your breakfast doesn't include a veggie, consider a vegetable at snack time. (Yes, healthy, portion-controlled snacks are still OK.)

The plate also shows how to balance your food groups. There's a reason the protein section is smaller: You don't need as much from that group. Health Tips for Today - MyPlate Healthy Food Guide. Eating more fruits and vegetables will help you eat fewer calories overall, which helps you keep a healthy weight. Eating fruits and veggies also gives you lots of vitamins and minerals.

Please read my previous post Health Tips for Today - Healthy Low Calorie Lunches II
Also some of my related post Health Tips for Today

Health Tips for Today - Healthy Low Calorie Lunches II

Tuesday, August 26, 2014

Health Tips for Today - Healthy Low Calorie Lunches II (Continue)

Hawaiian Veggie Burger (380 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Avocado is a great swap for mayonnaise because it’s full of healthy monosaturated fats.
  • 1 whole-wheat bun: 90 calories 
  • 1 veggie burger patty: 100 calories 
  • ¼ avocado, mashed: 68 calories 
  • 1 round of pineapple: 25 calories 
  • 2 tablespoons BBQ sauce: 15 calories 
  • 1 handful alfalfa sprouts: 5 calories
Snack: Tropical fruit salad with 1 kiwi and ½ a large orange (90 calories)

Veggie Sub (380 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Get your daily serving of veggies and them some with this flavorful sandwich.
  • 1 6-inch whole-wheat sub roll: 220 calories 
  • 2 tablespoons hummus: 60 calories 
  • ¼ cucumber, sliced: 15 calories 
  • 1 small tomato, sliced: 10 calories 
  • 5 black olives, halved: 40 calories 
  • ½ carrot, shredded: 30 calories 
  • 1 handful alfalfa sprouts: 5 calories
Snack: 1 cup cherries (90 calories)

Sprout n' Spinach Salad (381 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
This salad is packed with two of our favorite superfoods spinach and avocado.
  • 2 cups baby spinach: 14 calories 
  • 1/2 avocado, diced: 120 calories 
  • 1 handful alfalfa sprouts: 5 calories 
  • 1/2 orange bell pepper, diced: 12 calories 
  • 1/2 carrot, grated: 30 calories 
  • 2 tablespoons hummus mixed with 1 tablespoons olive oil: 170 calories
Snack: 10 baked tortilla chips (90 calories)

Strawberry Spinach Salad (382 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Strawberries are filled with antioxidants, and can sweeten up any salad! Health Tips for Today - Healthy Low Calorie Lunches II.
  • 1 cup spinach: 7 calories 
  • 1 cup strawberries, sliced: 50 calories 
  • 1 thick slice fresh mozzarella cheese: 70 calories 
  • 2 tablespoons pine nuts: 110 calories 
  • 1 cup broccoli: 30 calories 
  • 1 tablespoon olive oil: 110 calories 
  • 1 teaspoon balsamic vinegar: 5 calories 
  • 1 squeeze lemon juice: < 1 calorie
Snack: 1 orange (85 calories)

Healthier Cobb Salad (382 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Skipping the dangerous dressing and opting for turkey bacon leans out this filling salad.
  • 1 cup romaine lettuce: 8 calories
  • ½ a chicken breast, sliced: 100 calories 
  • 2 slices cooked turkey bacon, crumbled: 87 calories 
  • ¼ avocado, sliced: 60 calories
  • 1 large hard-boiled egg, sliced: 75 
  • 1 tablespoon crumbled blue cheese: 37 calories 
  • 1 tablespoon balsamic vinegar: 15 calories
Snack: 1 large handful of sweet potato chips (80 calories)

Crunchy Tuna Wrap (382 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Greek yogurt makes this tuna salad just as creamy as the classic mayo would, but without all the extra fat and cholesterol!
  • 1 whole-wheat wrap: 130 calories
  • ½ a 6oz.-can of tuna: 90 calories
  • ¼ cup non-fat Greek yogurt: 30 calories 
  • ½ a celery stalk, chopped: 5 calories 
  • 3 slices roasted red peppers: 30 calories 
  • 1 handful of baby spinach: 5 calories 
  • 1 squeeze of lemon juice: <1 calorie
Snack: 1 medium-sized apple (80 calories)

Egg, Tomato, and Avocado Sandwich (385 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
This sandwich is leaner and green than a traditional bacon, egg, and cheese. And delicious any time of day.
  • 1 English muffin: 120 calories 
  • 1 large egg, fried: 75 calories 
  • 1 teaspoon olive oil: 40 calories 
  • ¼ avocado, sliced: 60 calories 
  • 2 slices tomato: 10 calories
Snack: 1 large handful of sweet potato chips (80 calories)

Roast Beef and Horseradish Sandwich (385 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Impress your co-workers with this tasty lunch that’s full of calcium, too. (Thanks, mozzarella!). Health Tips for Today - Healthy Low Calorie Lunches II.
  • 2 slices whole-wheat bread: 180 calories 
  • 2 slices deli roast beef: 100 calories 
  • 1 thick slice fresh mozzarella cheese: 70 calories 
  • 1 tablespoon horseradish sauce: 30 calories 
  • 1 leaf Romaine lettuce: 5 calories
Snack: 1 medium-sized apple (80 calories)

Lentil Salad with Poached Eggs (390 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Lentils are one of our Superfoods thanks to their hefty dose of protein and antioxidants!
  • ½ cup canned lentils: 120 calories 
  • ½ cup spinach (sautéed with 1 teaspoon olive oil): 50 calories 
  • 2 large eggs, poached: 150 calories 
  • ¼ avocado, sliced: 60 calories 
  • 2 slices tomato: 10 calories
Snack: ¾ cup apple chips (80 calories)

Veggie Patty With Over-Easy Egg (390 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Filled with protein and healthy fats, this combo will satisfy even the heartiest of appetites.
  • 1 veggie burger patty: 100 calories 
  • 1 slice cheddar cheese: 70 calories 
  • 1 large egg, over-easy cooked with olive-oil spray: 80 calories 
  • ¼ avocado, sliced: 60 calories
Snack: A whole-wheat pita, toasted and rubbed with a garlic clove (80 calories)

Better AB&J (390 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Almond butter is a great swap for peanut butter and contains 25 percent less saturated fat.
  • 2 slices whole-wheat bread: 180 calories 
  • 2 tablespoons almond butter: 190 calories 
  • 1 tablespoon reduced-sugar jelly: 20 calories
Snack: ¾ cup apple chips (80 calories)

Garden Pasta Salad (395 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Whole-wheat pasta is a great substitute for the white version. Health Tips for Today - Healthy Low Calorie Lunches II.
  • ½ cup left-over whole wheat pasta: 110 calories 
  • ½ a chicken breast, sliced: 100 calories 
  • 1 thick slice fresh mozzarella cheese: 70 calories 
  • 4 kalamata olives, sliced: 60 calories 
  • ½ green pepper, sliced: 10 calories 
  • ½ carrot, shredded: 30 calories 
  • 2 tablespoons fat-free Italian dressing: 15 calories
Snack: A whole-wheat pita (80 calories)

Grilled Chicken and Cheese Sandwich (395 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Low-fat mayo is a great swap for the full-fat version!
  • 2 slices whole-wheat bread: 180 calories 
  • ½ a chicken breast, sliced: 100 calories 
  • 1 slice Swiss cheese: 70 calories 
  • 2 teaspoons low-fat mayo: 35 calories 
  • 2 slices tomato: 10 calories, 1 leaf butter lettuce: 5 calories
Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

Ham, Pear, and Swiss Sandwich (395 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II

Deli ham is leaner than its Christmas dinner version, but still packed with protein. Choose a low-sodium version for best results.
  • 2 slices whole-wheat bread: 180 calories 
  • 3 slices deli ham: 100 calories 
  • 1 slice Swiss cheese: 70 calories 
  • 1/2 pear, sliced: 45 
  • 1 teaspoon honey mustard: 5 calories
Snack: ¼ cucumber sliced with 2 tablespoons of hummus (75 calories)

Herbed Cheese and Tomato Sandwich (398 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Cottage cheese is an awesome low-fat source of protein!
  • 1 English muffin: 120 calories 
  • ¼ cup low-fat cottage cheese: 40 calories
  • 2 slices tomato: 10 calories 
  • ¼ avocado, sliced: 68 calories 
  • 1 tablespoon spicy brown mustard: 5 calories 
  • 1 leaf butter lettuce: 5 calories 
  • 1 tablespoon chives, chopped: <1 calorie 
  • Garlic powder to taste: <1 calorie
Snack: 1 large peach (70 calories)

Tarragon Chicken Salad (400 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Walnuts are filled with good fats that can help boost brainpower. Health Tips for Today - Healthy Low Calorie Lunches II.
  • 1 cup spinach: 7 calories 
  • ½ a chicken breast, sliced: 100 calories 
  • ¼ cup Greek yogurt: 30 calories 
  • ¼ cup walnuts: 160 calories 
  • ¼ cup dried cranberries: 90 calories 
  • 1 stalk celery, chopped: 5 calories 
  • 2 slices tomato: 10 calories 
  • 1 tablespoon fresh tarragon, chopped: < 1 calorie 
  • 1 squeeze lemon juice: < 1 calorie
Snack: 1 large peach (70 calories)

Rice n’ Refried Beans (400 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Pinto beans are a great source of fiber and iron.
  • ½ cup ready-made brown rice: 100 calories 
  • ½ cup canned pinto beans, mashed: 130 calories 
  • ¼ avocado, sliced: 60 calories 
  • ¼ small red onion, sliced: 10 calories 
  • 1 plum tomato, diced: 10 calories
Snack: 1 small apple (60 calories)

Mediterranean Burger (400 Calories)
Health Tips for Today - Healthy Low Calorie Lunches II
Subbing turkey for the traditional beef saves some calories without sacrificing flavor.
  • 1 whole-wheat bun: 90 calories
  • 1 turkey burger patty: 140 calories 
  • 2 tablespoons feta cheese: 50 calories 
  • 2 slices tomato: 10 calories 
  • 1 round slice red onion: 5 calories 
  • 1 handful spinach: 5 calories
Snack: 1 small apple (60 calories)

Please read our previous post Health Tips for Today - Healthy Low Calorie Lunches I
Also some of our related post Health Tips for Today
 

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