The Profile Of A Healthy TV Dinner

The Profile Of A Healthy TV Dinner

The original frozen dinners were literal recipes for disaster. Take the fact that they were first introduced  in the 1950’s when a nutritious dinner was defined by meatloaf and mashed potatoes with pie for desert. Add to that the fact that they catered to bachelors, whose main goals of eating were to fill their stomachs. Then, consider that the food had to be preserved, which adds a boatload of sodium to the equation. Put it all together, and you get a 1,040 calorie chicken pot pie, with 62 grams of fat, 26 grams of saturated fat, 1,480 mgs of sodium, and 14 grams of sugar.

As you may have guessed, there has been an appropriate amount of backlash. With the increased knowledge of nutrition, it comes as no surprise that sooner or later someone was likely to come up with a slightly more balanced way of preparing dinner instantly. Here are some of the kindler, more gentler versions of the original enemy of the artery.

Chicken and Harissa Chickpeas

The ingredient list in this meal is so healthy, you might start feeling stronger just thinking about it.  This North African option blends chicken, broccoli, butternut squash, chickpeas, brown jasmine rice and kale, topped with harissa, a spicy paste consisting of garlic, hot chili peppers, coriander, and caraway seeds, known to blast away fat. Capsaicin, the ingredient that gives the sauce its kick, is a proven appetite suppressant and metabolism booster, and the regular consumption of the caraway seed is associated with weight loss as well.

Quinoa Bowls

You may not know how to pronounce it, but you have probably seen quinoa popping up on restaurant menus and in health food stores quite a lot recently. Why are the bowls popular? They provide an easy way to combine flavors and spices with protein, healthy grains, and produce. The South American inspired quinoa bowl mixes meat free proteins, such as black beans, and red quinoa, for a meat free answer to high protein.

The Profile Of A Healthy TV Dinner

Thai Stir Fry

With all the new super foods on the market, tofu almost seems to get taken for granted. However, its still a very healthy option and can be the basis of a smart frozen dinner choice. Try an organic heat and eat, mixing tofu with a rainbow of veggies, including carrots, cabbage, broccoli, jalapeños, zucchini, and hot pepper for a low fat, high protein boost.

Butternut Squash Ravioli

Ravioli in the microwave! How revolutionary! These protein and vitamin A filled ravs are stuffed with ricotta and butternut squash, and topped with kale, roasted tomatoes, and a sage garlic and lemon sauce. Wait til you tell your coworkers what was on the menu at your house last night!

Black Bean and Mango Bowl

This is an exotic combo for a frozen dinner. The entree is served on a bed of whole grain and sesame pilaf, comprised of brown rice oats rye, red wheat, barley, and sesame seeds. Top that with black beans, peppers, carrots and roasted onions, and you’ve got a bowl loaded with fiber and protein. Add some mango, ginger, and other seasonings, and you have preservatives that keeps the sodium content down for better heart health.

What is your best frozen dinner recipe? Let us know how you do health in front of the TV!

This Side Dish Is Great For Your Health

This Side Dish Is Great For Your Health

Sauerkraut. It may be thought of as cole slaw’s less appreciated distant cousin. Both are made from sliced cabbage, yet, it may be said that sauerkraut takes a more acquired taste. However, that’s not to say the sour side dish does not have its own cult following. Dyed in the wool New Yorkers couldn’t imagine their beloved Reuben sandwich without the distinctive taste of the fermented cabbage, and a baseball game just wouldn’t be the same without a tangy heap of the condiment topping traditional the hot dog. It may not surprise you to know, that there may be a reason for the less favorable comparison the less favorable comparison to cole slaw.
Although both dishes are vegetable based, cole slaw is smothered in processed mayonnaise, whereas coleslaw get its taste from more natural sources, which actually, makes it surprisingly good for you. Here are some of the reasons sauerkraut may be giving coleslaw a run for the money/

  • Sauerkraut is Packed With Vitamins

Sauerkraut is packed with vitamin C, a vital antioxidant that joins forces with vitamin K, calcium, potassium, and phosphorous to give sauerkraut its vitamin packed punch. Vitamin C is a potent antioxidant which helps the body defend itself from stress and damage from free radicals. Vitamin K is know to support healthy clotting of bloods, while fermentation makes minerals easier for the body to absorb.

  • Sauerkraut Is Good For Digestion

Sauerkraut is a probiotic, which means it contains beneficial bacteria that help to protect against toxins and less beneficial bacteria. In other words, probiotics fuel the good bacteria in the gut to improve digestive health, which can lessen bloating, diarrhea, gas, constipation and even symptoms linked to ulcerative colitis and Crohn’s disease.

  • Sauerkraut can Assist In Weight Loss

Fiber filled and low in calories, sauerkraut can make you feel full longer which makes it a perfect snack for in between meals and an excellent aid in weight control. Its tangy potent taste also stays around for a while to keep taste buds satisfied, and at only 15 calories in two thirds a cup, it would be hard to gain a significant amount of weight on a sauerkraut diet.

  • Sauerkraut Can Reduce Alzheimer’s

Studies show a link between gut health and brain health. In fact, a recent study done by Lund University in Sweden found that unhealthy flora in the intestines can speed the onset of Alzheimer’s disease. Additional research on mice showed that probiotics have a positive effect on the memory.

  • Sauerkraut is Heart Healthy

Researchers have found that sauerkraut reduces triglyceride and cholesterol levels while boosting antioxidant levels that help to rid the body of oxidative agents that can damage the blood vessels and heart. The fiber in sauerkraut helps rid the walls of the arteries and blood vessels of cholesterol by forming a bond with the fats and cholesterol and removing them from the body, resulting in lower cholesterol absorption by the bloodstream.

What ways are you finding to include more sauerkraut in your diet? Let us know your best sauerkraut recipes!

woman drinking OJ

Try Vitamins To Stave Off Surgery

Plastic surgery. It seems more and more as if “Wow, how does she/he do it?” has given way to, “Where do you get your work done? However, even with the most unlikely suspects are taking the,” If you can’t beat ’em join ’em” attitude to going under the knife,” there are still a few downsides to plastic surgery: the expense, the permanent looks of surprise, the difficulty emoting, the batches- it seems safe to say there may still be a few reasons to hesitate. However, fortunately, there are some less drastic alternatives. If you’re one of the few determined to keep it real, here are some vitamins that may help you stave off aging naturally.

Vitamin C
That morning glass of OJ may be doing more than helping your immune system. Vitamin C is also great for collagen production and protection against sun damage. You can find it primarily in bell peppers, strawberries, guava, broccoli and citrus fruits. Try to get 100mgs of vitamin C daily, and if you’re looking for the fastest way to do that, Bell peppers are your best bets. The veggies contain 280 mg of the stuff, while oranges only contain 90.

Vitamin E
Vitamin E is well known for its skin friendliness. A faithful guardian of the skin’s barrier, vitamin E protects the cell membrane, keeping harmful elements out while preventing helpful ones from leaving. It also works well with vitamin C. The two together make an excellent team for preventing UV damage. Vitamin E can be found in oatmeal, wheatgerm, nuts, seeds, and avocado.

woman with healthy food in the kitchen

Omega -3
Omega -3 is the vitamin that redefined the word “fat” This healthy fat keeps the skin hydrated and helps strengthen the cell membrane, keeping toxins out and protecting against sun damage. Omega-3 can be found in ground flax seeds, fatty fish, and walnuts. The best way to get your Omega -3 is by eating 3 to 5 ounces of fish 3 to 5 times weekly, or if fish isn’t your thing, you can get it in a fish oil supplement, but check with your doctor first, as these supplements have been known to cause the blood to thin.

Selenium
Selenium is a vitamin that maintains skin’s integrity and elasticity while protecting it from the sun. You can get selenium is seafood, wheat germ, and eggs. While you don’t really need a set amount each day, it’s a good idea to try and get some of this food into your diet.

Polyphenols
Drink a cup of green tea a day to get your polyphenols in. They have anti-aging benefits and have been shown in studies to exhibit properties which reduce the risk of sun-related cancers.

Beta Carotene
You might know beta carotene as that stuff that makes fruit orange. It does, and it’s also found in a lot of dark green produce. Beta-carotene converts to vitamin A, which is crucial for cell repair and growth. In case you’re colorblind, or otherwise incapable of recognizing orange and green fruits and veggies, here are a few for you; carrots, cantaloupe, swiss chard, pumpkins, kale, and spinach are all teeming with beta carotene. Try and get two servings a day of one of these.

What vitamins are you taking to keep your skin healthy the natural way? Let us know!

Your Diet May Help Regulate Your Mood

Normally, eating when stressed is ill advised. The term usually brings to mind the image of someone who has just had some shocking news running frantically to their freezer in search of the curative pint of ice cream. He/she gorges greedily, only to awaken the next day not only to find their troubles still very much present, but an additional five pounds added to their body weight.

However, what if you learned that eating actually can relieve stress? You just need to make sure that when you open that freezer, you reach for the frozen grapes instead of the vanilla swirl.

The Anti-Stress Benefits of Fruits and Vegetables
You may know that fruit and vegetables are packed with vitamins and nutrients, but did you know that they might also help to ease stress, anxiety, and depression. A recent study examined diet of 60,000 Australians aged 45 and up, only to reveal that those who had 3-4 servings of fruits and begins a day had 12% less psychological stress than those who had just one. Those who got five to seven servings had an even bigger reduction in stress, showing a 14% reduction as compared to the single serving percentage.

Ladies Only?
However, the researchers found that in a study based on a 10 question comparative survey focusing on anxiety and depression between the years of 2006 -2008 and 2010, males subjects did not show the same results. Says study co-author and University of Sidney PhD student, Binh Nguyen, “We found the fruit and vegetables were more protective for women than men, suggesting that women may benefit more from fruit and vegetables.” The questionnaire revealed that women who consumed 5 to 7 portions of vegetables and fruits experienced a 23% reaction in stress levels in comparison to ladies who only ate 0-1 portion. Two portions produced a reduction in stress of 16%.

Happy woman

More Work To Be Done
While you may not want to wait to start consuming more fruits and veggies, the authors of the studies do stipulate that there is more work to be done before any definite conclusions can be reached. They state that while the intake of fruits and vegetables may reduce the stress levels in middle-aged and older adults, the link between the diet and psychological distress requires further investigation.

Health Benefits of Fruits and Vegetables
But while we wait for the final verdict, keep eating those veggies and fruits. The mental health charity “Mind” says, “Vegetables and fruit contain a lot of the minerals, vitamins, and fiber we need to keep us physically and mentally healthy. Eating a variety of different-colored fruits and vegetables every day means you’ll get a good range of nutrients-several portions of the same type of food won’t be so good for you.”

As for choosing the best fruits and veggies: tomatoes, bananas and mushrooms top the list for their high potassium levels which are “essential for your whole nervous system, including your brain. they also advise keeping fruits and veggies raw for the highest number of nutrients.

What do you think? Do fruits and veggies make you feel a little less stressed? Let us know the results of your private research.

Pump Up the Fiber In Your Diet

Fiber is necessary for a person’s well being. It increases the immune system in the gut, keeps the digestive lining healthy, supports the good probiotic bacteria, and absorbs excess cholesterol, fat, and toxins from our bodies. Here are some ways of increasing the fiber in your diet.

Cereal
Eating whole grain, unsweetened cereal with 4 grams of fiber is the ideal, but some studies show that just any old cereal might do the trick. According to research done by the University of California, cereal eaters eat less fat and more fiber than those who make other breakfast choices.

Two Apples A Day
Keep two doctors away? Apples are a source of pectin. Pectin is a soluble fiber that digests slowly and helps to keep you full. One study showed that just 5 grams of the stuff left people feeling satisfied for four hours.

yogurt parfait

Yogurt Parfait
Here’s a great breakfast idea that’s packed with fiber. Mix one small container of yogurt with 1/3 cup all-bran cereal, 1 tablespoon of ground flaxseed, and 5 diced strawberries. Not only will you get a delicious breakfast, you’ll also get 12.2 grams of fiber, which is almost half your daily allowance.

Carrots and Broccoli in Low -Fat Ranch
Each cup of veggies will give you five grams of fiber. Snack on this three times a week.

Oatmeal
If a bowl of the stuff is not your style, you can use oatmeal instead of bread crumbs on your meatballs and meatloaf, sprinkle it on your ice cream, or bake it into cookies and muffins.

Trail mix
Mix raisins, peanuts, chocolate-covered soy nuts, and high fiber cereal for a great munchie mix. One handful makes for great high fiber between- meals snack.

whole grain crackers

Whole Grain Crackers
A little cracker can go a long way. One whole wheat cracker has 1/2 gram of fiber; do the math and that translates to 5 grams in ten crackers. Next time your looking for something to spread your peanut butter on, look for some whole grain crackers instead of bread.

Kidney Beans and Chickpeas
Lisa Andrews, RD, and nutritionist at the VA Medical Center in Cincinnati, says that you can get an additional 5 grams of fiber by adding a quarter cup of chickpeas and kidney beans to your next salad.

Switch From White to a Brown Foods
Rice is a great example. You can also switch regular pasta to whole wheat along with your corn burritos, white bread and cous cous. Working these into your diet gradually can increase your daily fiber intake by an easy ten grams without making a radical change to your diet.

What are you doing to pump up the fiber in your diet? Let us know!

Healthy lifestyle

Setting Personal Goals For Healthy Living

Being unhealthy is not just a part of your life; it’s a part of your identity. And now you’ve decided to make the change. But you’re uneasy. What are your buddies going to think when you beg off a trip to the bar in order to go to the gym? What are they going to say when you pass on the midnight donut run? When you get the spinach pizza instead of the meat lovers?

Setting personal health goals can be difficult, especially when you’re accustomed to a less than Jack Lalanne approved lifestyle, but it can be done. Here are some tips on doing just that.

To-Do List for Healthy Living
Go see your doctor. Even if you’re feeling great, it’s always a good idea to make sure everything is running smoothly. Get yourself screened and immunized and get the answers to all of the nagging questions that may be on your mind.

Keep tabs on your height and weight and make sure you are getting in enough physical activity. The CDC recommends that adults get a minimum of two and a half hour of moderate aerobic activity and 15 minutes of more intense aerobic activity each week, plus muscle training exercises at least two days a week.

Nutritionist Kathianne Sellers Williams, MEd, RD, LD tells you to, “Keep track of what your eating–all of it. The idea is to write it down without judgment. You can’t change what you’re not aware of or don’t acknowledge.”

Check your relationships and evaluate your mood and energy levels. Make sure you’re surrounded by people that enrich your life; get adequate sleep, and monitor yourself for signs of depression.

Food

Improve Your Diet
Its all about taking back the power over food. Says Williams, ” Instead of,’I should be eating more fruits and vegetables,’ it’s, ‘I choose to eat more fruits and vegetables,’ or, ‘ I choose not to, It shows your in control, you’re making the choice. Stock the kitchen with healthy foods, so you have a healthy strategy for when cravings hit. Slow down and enjoy your food. According to Williams, “You’re much more likely to feel psychologically satisfied,'” and shoot forgive to nine servings of varied vegetables and fruits per day.

Exercise More
Not the exercise type? No such thing! Dr. Williams says there’s no need to stick with the dreaded cardio: find something you enjoy and keep track of what you’re doing. Put big X’s on the calendar on days when you exercise. A visual record will Keep you motivated. Set weekly goals rather than daily ones, so you have greater day-to-day freedom. That way, you can forgive yourself if you miss a day, so long as you make it up before the weekend

Cut Down On Stress
When it comes to handling stress, Williams has two suggestions. Routine maintenance entails the development of coping skills, like meditation or yoga to keep your stress level down. You can also breakthrough stress, by finding ways to handle stressful situations when they pop up. For example, you might run up and down the stairs to quell aggravation after a stressful encounter.

Woman sleeping

Sleep More Soundly
If sound sleep is a problem for you, Lisa Shives, MD has a few tips. The doctor advises avoiding the stimulation of computer and tv two hours before bedtime and recommends a light reading lamp that doesn’t shine into your eyes directly. She warns against vigorous exercise near bedtime and taking a hot bath to relax yourself mentally. Shives also stresses the importance of maintaining a regular sleep schedule and making good sleep a priority saying sleep is, “just as important as diet and exercise.”

Sound doable to you? Of course it does! Let us know how you’re getting a handle on your health. We love to hear it!

Your Chicken Should Be Antibiotic Free

The dating world can be scary these days. Everyone is looking to have Fun Ways To Move Morefun, but when it comes to starting long term relationships, you need to know some vital information about your partner’s past. After all, if your going to be putting parts of a person’s body into your body, you need to know where those body parts have been. The same can be said of your chicken. If that chicken is going to be in your mouth and stomach, you should know a little about this chicken, especially whether of not this chicken is antibiotic free. Why? Read on to find out.

Harmful to Human Health
The use of antibiotic on farm animals have been amped up in recent years. Fifteen to seventeen million pounds go the drug are freely administered on a yearly basis. The goal of this is not only to keep animal healthy in general, but also to prevent sickness in animals raised in unsanitary conditions. The results have been anything but healthful. The overuse of antibiotics has resulted in the evolution of antibiotic resistant bacteria strains, superbugs, if you will, and, since poultry products usually carry more than one bacterial strain, it is becoming more likely the meat you buy is contaminated.

In fact, a recent study from the Environmental working group found that 81% of ground turkey, 69% of pork chops, 55 % of ground beef, and 39% of chicken wings and thighs are tainted with antibiotic-resistant strains of bacteria like E. coli and salmonella.

Add to that the fact that the antibiotics used to treat chicken are similar to those that are used on humans and the threat to public health increases. Dr. Glenn Morris says that humans who ingest the resistant bacteria may not respond to antibiotic treatment. The risk for children is higher due to less mature immune systems.

Happy hens

Government Response
It would not be an exaggeration to say our government’s response to this danger was underwhelming. In 2013, the FDA declared a “voluntary strategy” asking that drug companies limit the amount of antibiotics in animal feed. While the association released a statement acknowledging the use of antimicrobial drugs as “an important health concern,” and recommended “judicious use of the drugs, the call carries no penalty for failure to comply and is open to ambiguous interpretation.

Antibiotic Chicken
Despite the weak response from the FDA, consumers can be proactive in avoiding the consumption of contaminated chicken. A 2012 Consumer Reports studies found antibiotic free products at 119 stores, including, Whole Foods, and Trader Joe’s. The “no antibiotics” chickens were reasonably priced and, in some cases, actually cost less than the average price of chicken breasts nation-wide. Panera Bread is a leading restaurant in the increasing availability of antibiotic-free products, including chicken, pork. and turkeys, a trend that we will hopefully be seeing more of in the near future. Until then, you can keep yourself informed at RealTimeFarms.com.

What are you doing to avoid eating unhealthy foods? Let us know! We want to hear your recommendations and suggestions!