Monthly Archives: June 2012

Enjoy or Avoid: A Healthier Sunday Brunch

Perhaps Sundays are one of your favorite days of the week. Sundays are a time to relax and take time for yourself or meet up with family and friends. For many, this comes with the tradition of Sunday brunch. Belgian waffles, muffins, maple syrup, whipped cream, bacon, sausage and many other delicious treats it is easy to overindulge. When you overindulge, this may mean spending the afternoon in a food-coma. It doesn’t have to be this way though. You can enjoy your Sunday brunch without ruining the rest of your day.

Consider topping your pancakes with at least one fruit (however, remember the more the better). Cherries, apples, bananas, blueberries and raspberries can make great (and healthy) additions to your pancakes. Fruit is sweet and may even cause you to skip out on smothering your pancakes with maple syrup.

Remember that grains make a healthy breakfast. Oatmeal, brown rice or quinoa all make for hearty, satisfying, delicious and healthy breakfast options. To make these foods even more appealing, consider adding nuts, fresh fruit or a little yogurt.

Don’t forget about protein and fiber. You can put your cravings for eggs to good use! Mix eggs with vegetables and beans for plenty of protein and fiber. This will give you plenty of energy to help keep you enjoying your entire Sunday. You’ll have plenty of energy for all your favorite Sunday activities – even if that means cheering your favorite football team on in front of the television.

Opt for a healthy spread for your bagels. Remember that cream cheese is a much more healthy option than butter. Cream cheese contains less calories and saturated fat than butter. Another option is nut butters. These butters are high in protein and good for you.

Opt for muffins and cereal with whole flaxseeds. This can add fiber to your diet as well as omega-3 fatty acids, which are great for improving your overall health.

If opting for cereal, consider mixing multiple different cereals together. This will give you a variety of tastes and textures, while increasing the nutritional value of your meal.

You do not have to sacrifice what for some is the best meal of the week. The trick is to watch your portion sizes and choose healthy brunch items.

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Diet Plans that Work

Diets come and go. What’s hot one minute, may be proven unsuccessful the next. With all the hype and fad diets out there that leave you with high hopes, it is understandable that dieting can be extremely frustrating. What do dieters want? A diet plan that works without the nonsense. Each year the U.S. News and World Report ranks diet plans with the help of 22 experts in the field of diet and nutrition. Here’s the top 5.

  1. The DASH diet. The DASH diet as initially created to help combat high blood pressure, not as a weight loss diet for your everyday individual looking to shed a few pounds. However, the U.S. News and World Report experts gave this diet extremely high marks when it comes to nutrition, safety, the control or prevention of diabetes and its role in supporting heart health. This diet emphasizes what doctors and nutrition experts have been telling us all along. Consume fruits, veggies, lean proteins, low-fat dairy and whole grains. Another big part of this diet is cutting back on sweets, red meats and salt.
  2. Therapeutic Lifestyle Changes (or TLC) diet. This meal plan is a solid meal plan created by the National Institutes of Health. The biggest strong point of this diet is promoting cardiovascular health. The TLC diet is healthy, complete and safe as long as you have the willpower to do-it-yourself. The key to this diet is cutting back on fat; especially saturated fat. Saturated fat can increase bad cholesterol levels, which can increase your risk of a heart attack or stroke. Other key aspects of this diet include consuming more fiber and limiting your daily dietary cholesterol intake.
  3. Mayo Clinic Diet. We have all heard of the Mayo Clinic. This diet was given high marks by a panel of nutritionists because it is safe, nutrition-packed and an effective tool in fighting diabetes. The way the Mayo Clinic diet works is simple; you break your bad habits and replace them with good eating habits. Although, sometimes this can be easier said than done. The Mayo Clinic provides you with a unique food pyramid for guidance.
  4. Mediterranean Diet. The Mediterranean Diet places a large emphasis places an emphasis on fruits, vegetables, olive oil, fish and a variety of other healthy items. This diet is relatively easy to follow. While on the Mediterranean Diet, you should aim to stay clear of red meats, sugars and saturated fats.
  5. Weight Watchers Diet. Everyone has heard of Weight Watchers. The Weight Watchers diet is effective and provides a lot of guidance according to this panel of experts. This diet is well-advertised and can help you to achieve short or long-term results. The Weight Watchers Diet places an emphasis on a support group, plenty of fruits and vegetables along with an occasional indulgence.

Other diets worth mentioning include: the Volumetrics Diet, Jenny Craig Diet, Biggest Loser Diet, Ornish Diet and the Vegetarian diet.