Category Archives: Healthy living

Summer Snackin with P90 X

A little FYI from our friends at P90 X
Extreme Newsletter—Diet and fitness tips, recipes, and motivition
SUMMER SNACKS AND VEGAN FACTS #128 07/18/12

No matter what body of water you’re heading to this summer—beach, lake, your local pool—or even some neighborhood kid’s Slip ‘N Slide®—you’ll be glad you packed these 23 delicious, nutritious snacks, each of which is 150 calories or less. If you’re looking to get a balance of protein, fat, and carbs for each snack, halve the portions and combine nuts, cheese, or lean meats with the fruit-forward treats!

Summer Snack

Not only will these keep you from craving that double scoop of mint chocolate chip, they’ll help keep your hunger at bay while you’re in and out of the water or soaking up the sun. Just don’t forget the sunscreen.

Got a cooler? If you’re packing an ice chest, try these refreshing treats that will cool you down when it feels like you’re about to melt in the afternoon sun.

  1. Frozen grapes. With a taste just like sorbet, frozen grapes are the snack that got me through the dog days of many a New York City summer. Just rinse some grapes, toss them in a plastic bag, and throw them in the freezer. Hours later, you’ll have a chilly, low-calorie snack. 1 cup of grapes equals 62 calories.
  2. Jicama Salad Jicama salad. Chop 1 cup of jicama and add a splash of lemon juice and a pinch of salt for a tangy, crunchy salad. Those 50 calories will give you a blast of energy to get back in the pool for one more round of Marco Polo.
  3. Mediterranean salad. Go Greek and dice 1 medium tomato, half a red onion, and 1 cucumber. Top with 1 ounce of low-fat feta cheese and a pinch of salt. Trust me, it tastes way more decadent than its 146 calories.
  4. Dates and prosciutto. If you want something with more of a savory flavor, wrap 1 piece of prosciutto around a date for a bite that combines sweet and salty. Your taste buds will love you for it. Each one is approximately 50 calories.
  5. Watermelon twist. Even on its own, watermelon is such a great summer food. It’s low in calories, full of water, and high in vitamin C. To add some protein and fat, top 1 cup of watermelon with 1 ounce of crumbled feta for a treat less than 100 calories.
  6. Caprese. The Italians know what they’re doing when it comes to eating healthy. Moderation, moderation, moderation! For this savory snack with a little bite, top 1 ounce of fresh mozzarella cheese with 1 cup of cherry tomatoes and 1 tablespoon of your favorite balsamic vinegar.
  7. Shakeology®. Why not bring the Healthiest Meal of the Day® to the beach? Just mix half of a serving of your favorite flavor with water for a nutrient-packed snack that’s 70 to 85 calories.
  8. Stuffed tomatoes. Tomatoes are packed with cancer-busting antioxidants, and when they’re stuffed with this vegetarian-friendly recipe for olive and quinoa salad from Cookie + Kate, they’ve also got the protein and fat to keep you going all day. The easy-to-make snack is just 112 calories a serving.
  9. Berries. Feeling the heat? Munch on 1 cup of strawberries, raspberries, or blueberries for an antioxidant-friendly, refreshing treat that’s under 100 calories. Simple and delicious!
  10. Tabouleh Tabouleh. This classic Middle Eastern salad is made from bulgur, tomato, parsley, lemon juice, mint, garlic, and salt. Make your own or pick up some from your local deli. A cup is approximately 150 calories or less.
  11. Gazpacho. This tomato-based soup is like a soup version of V8®, only without the preservatives and sodium. It’s jam-packed with tons of vegetables and will help you feel hydrated even on the hottest of days. Follow this recipe and you’ll have a low-cal soup in less than 30 minutes.
  12. Pickles. Want a practically calorie-free snack? Munch on some pickles! They’re sweet and salty, and their delectable crunch makes them a fun snack to eat while you’re sitting on the shore or lounging poolside.
  13. Gelatin dessert. For a sweet treat, enjoy the jiggle of a gelatin-based dessert like JELL-O® without adding extra jiggle to you at 80 calories or less. Though many products on the market have artificial ingredients, you can find better versions at natural food stores like Whole Foods and Trader Joe’s®.

Going cooler-free? These snacks will keep your hunger at bay for when you’re not planning to bring a cooler.

  1. Cinnamon apple. Sprinkle an apple with cinnamon for a treat that tastes like apple pie, but with only 70 tiny calories and no added sugar.
  2. Summer Fruit Juicy fruit. Try 1 cup of unsweetened applesauce with a hint of cinnamon for a 100-calorie snack. Just make sure to read the ingredients, as many applesauce brands contain added sugar or high-fructose corn syrup.
  3. Nuts. A handful of 40 pistachios or 20 raw almonds will provide you with the protein and fat your body needs to fuel your fun in the sun.
  4. Olives. Get some healthy fats into your system by munching on 16 olives! Choose pitted ones to leave yourself with less to clean up.
  5. Peanut, almond, or cashew butter. For a super quick snack, grab a spoonful of nut butter. This protein-rich treat will give you energy. Even the all-natural versions have that great blend of salty and sweet for just 95 calories.
  6. Roasted chickpeas. Mix together olive oil, spices, and chickpeas on a baking sheet, roast them in your oven for 35 minutes, and you’ll have a guilt-free snack high in fiber and antioxidants that’s approximately 150 calories per quarter-cup serving.
  7. Tempeh. I first discovered this weird-looking food at the farmer’s market when I bought it on a whim. It’s made from fermented soy, so it’s high in protein, probiotics, and calcium. It’s less processed than tofu and has a nutty flavor that makes it yummy on its own. A half-cup is approximately 150 calories.
  8. Bell pepper with balsamic vinegar. Drizzle 1 tablespoon of balsamic vinegar over sliced bell peppers for a treat high in vitamin C and low in calories. 1 marinated bell pepper is equal to about 40 calories.
  9. Avocado toast. Mash 1/4 of an avocado onto 1 slice of whole wheat or sprouted-grain toast and sprinkle it with Espellete pepper for a 120-calorie omega-3 friendly snack. Here’s Team Beachbody’s recipe for this snack.
  10. Water Water. Don’t forget about hydration! If you’re going to be in the sun, it’s critical to make sure you’re replenishing your water supply whether or not you’re splashing around in the waves. Unless you want a midday headache, that is. Drink iced cold water, iced tea, coconut water, or sparkling water to rehydrate.

Herbalife Challenge

Herbalife

I am investing my time and effort into a company that I believe in!  I’ve researched this company and believe that hands down  they offer the biggest bang for your buck when it comes to weight management!  My wife and I have become authorized distributors of all Herbalife products and would love to help you meet your health goals and teach  you about what we believe to be the best product on the market!  I am personally going on a 60 day workout challenge while taking the Herbalife 24 line.  Follow me through the next 60 days as I compete against myself and blog my results!  I weigh 210 right now and my goal is 190!  It’s a big challenge, but with dedication and Herbalife, I will succeed……… God Willing!!!!

 

http://catalog.herbalife.com/Catalog/en-US/

Check this link out for a look at our product catalouge

Real Eggs Vs. Egg Whites

Are Whole Eggs or Egg Whites Better for You?

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author – The Truth About 6-Pack Abs 

whole eggs are a perfect foodI was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.

Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl and throwing out the egg yolks. I asked him why the heck he was throwing out the egg yolks, and he replied something like this…

“because I thought the egg yolks were terrible for you…that’s where all the nasty fat and cholesterol is”.

And I replied something along the lines of… “you mean that’s where all of the nutrition is!”

This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, theYOLK IS THE HEALTHIEST PART OF THE EGG!  It’s a shame at how many restaurants you can walk into these days and see that the “healthy” breakfast menu always has egg white items instead of whole eggs.  Are we really still in the “fat-phobic” 80’s?

By throwing out the yolk and only eating egg whites, you’re essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it’s not even worth trying to list them all.

In fact, the egg whites are almost devoid of nutrition compared to the yolks.

Even the protein in egg whites isn’t as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.

Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).

And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg…

“But I heard that whole eggs will skyrocket my cholesterol through the roof”

No, this is FALSE!

First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it’s internal production of cholesterol to balance things out.

On the other hand, if you don’t eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.

healthy whole eggsAnd here’s where it gets even more interesting…

There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.

And 3rd… high cholesterol is NOT a disease!  Heart disease is a disease…but high cholesterol is NOT.  Cholesterol is actually a VERY important substance in your body and has vitally important functions… it is DEAD WRONG to try to “lower your cholesterol” just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.

If you’re interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.

In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.

To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study.  However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.

So I hope we’ve established that whole eggs are not some evil food that will wreck your body… instead whole eggs are FAR superior to egg whites.

But what about the extra calories in the yolks?

This is actually a non-issue and here’s why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume.  Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall.  In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.

Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!

Also, your normal supermarket eggs coming from mass factory farming just don’t compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet.  Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level.  On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.

I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.

Most people don’t realize that there’s a major difference because they’ve never bought real eggs from healthy chickens… The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids… and just a healthier egg in general.

This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy.  It’s a DRASTIC difference in the nutrition that you get from the egg.

So next time a health or fitness professional tells you that egg whites are superior (because of their “fat-phobic” mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.

And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk… If you want real taste and real health benefits, we’d all be better off eating ALL of our eggs with the delicious nutrient-dense yolks.

After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites?  NOT A CHANCE!  They intuitively knew that all of the nutrition was found in the yolks.  But our modern society has been brainwashed with misinformation about fats and cholesterol.

Another interesting study about eggs…

I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts.  The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.

It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.

Oh, one last thing I almost forgot… I personally eat 4 whole eggs almost every day with breakfast, and I maintain single-digit bodyfat most of the year.

Enjoy your eggs and get a leaner body!

If you liked this article, please share it with your friends below:

Shrimp & Sea scallop Kabobs

Shrimp & Sea Scallop Kabobs

Shrimp & Sea Scallop Kabobs

Rating: 5

Prep Time: 30 minutes

Cook Time: 10 minutes

Total Time: 40 minutes

Yield: 6

Serving Size: 2 skewers

this is an easy healthy meal that can be made in about 30-45 minutes and it is absolutely delicious

Ingredients

  • 12 Wooden Skewers
  • 1 Colander
  • 40 Sea Scallops
  • 40 medium raw peeled shrimp
  • 4 limes
  • 1 whole pineapple

Instructions

  1. Soak skewers in water for at least 30 minutes (this will keep them from burning on the grill)
  2. If Shrimp and Scallops are frozen use colander to run under luke warm water
  3. once thawed season to your liking
  4. I do a dry rub of spices with cyan pepper, chili powder, sea salt and pepper
  5. 1/4 to 1/2 teaspoon of each per 10 – 12 shrimp and scallop
  6. take your limes and give them a good roll on your cutting board so that all of their juices are released
  7. 1/4 the limes
  8. take your pineapple and cut into 1/2″ chunks
  9. once your skewers are ready begin threading the items on the skewers
  10. 1 shrimp 1 lime 1scallop 1 pineapple and repeat until skewer if full
  11. shrimp and scallops both cook very fast so once your shrimp are nice and pink your scallops should be done too and of course the lime and pineapple will just have a nice grill flavor to them.
  12. flip the skewer once at 4 minutes and let cook for another 4 minutes over medium heat

Grilled Chicken Pasta

Grilled Chicken Pasta

Rating: 51

Prep Time: 30 minutes

Cook Time: 27 minutes

Total Time: 57 minutes

Ingredients

  • 1 whole squash
  • 1 whole zucchini
  • 1 small bunch of mushrooms
  • 1/2 order of "easy grilled chicken"
  • http://cameroncorbin.com/?p=200
  • 1 box of whole wheat Ronzoni pasta
  • 1 can of mild rotel
  • 1 small can of hunts fire roasted tomatoes
  • 1 large can of hunts tomato sauce
  • 1/2 cup of ground flax seed
  • 2 tsp of garlic salt

Instructions

  1. Slice squash and zucchini into 1/8' thick round pieces
  2. Saute all vegetables in skillet until tender and set to side
  3. Begin to boil the pasta adding in the garlic salt about half way through
  4. This should take about 25 minutes
  5. When the pasta has been cooking for about 10 minutes start the "Easy Grilled Chicken"
  6. When the pasta is finished drain the water and dump into a BIG POT
  7. slice the chicken breast into fajita style strips or into chunks (whichever is fine)
  8. add rotel, fire roasted tomatoes and tomato sauce in with pasta and stir
  9. add vegetables and stir again
  10. add chicken and flax seed and stir again
  11. let pasta sit for 5 to 10 minutes
  12. Enjoy
http://cameroncorbin.com/?p=204

Easy Grilled Chicken

Easy Grilled Chicken

Rating: 51

Prep Time: 50 minutes

Cook Time: 10 minutes

Total Time: 1 hour

Yield: 6

Serving Size: 1 Chicken Breast

Calories per serving: 165 per 100 gm

Fat per serving: 2.5 gm

Ingredients

  • 6 boneless skinless chicken breast (preferably organic)
  • 1 Tbsp of Oregano
  • Sea Salt to taste
  • Black Pepper to taste
  • Theses are the ingredients I use and like the most, but feel free to experiment and find out what works best for you

Instructions

  1. Allow the raw Chicken Breast to sit out seasoned for at least 35 to 45 minutes
  2. I'm using my George Foreman Grill (that's what makes it easy) so if you have one turn it to medium heat and let it heat up for about 10 minutes
  3. Depending on the thickness of your chicken cook for 8 to 10 minutes or until juices run clear
  4. Remove from grill and allow juices to distribute through the chicken by not disturbing them for about 5 minutes
  5. Enjoy
http://cameroncorbin.com/?p=200

Healthy Fruit Salad

Healthy Fruit Salad

Rating: 41

Prep Time: 20 minutes

Total Time: 20 minutes

Ingredients

  • 30 Grapes
  • 30 Blueberries
  • 3 Bananas
  • 3 Apples
  • 12 Strawberries
  • 5 Mandarin Oranges
  • 1/2 Pineapple
  • 4 packets of Truvia

Instructions

  1. Peel and quarter all fruit except grapes and blueberries to desired size
  2. Add all fruit into a large bowl and mix well
  3. Spread Truvia packets over the top of all fruit and mix again
  4. Cover and chill for thirty minutes
  5. Serve and enjoy
  6. Note if you are making this the night before serving you shouldn't peel the banana until the last possible minute to keep them from turning brown before serving
http://cameroncorbin.com/?p=50

Cooking Oils…. By Mike Geary

Mike Geary is the guy to listen to for all your health questions!  Check out his latest  article on Oils

Your Cooking Oils – Healthy vs Unhealthy

(the truth may surprise you!)

Some of these oils are healthy and some are VERY unhealthy — soybean oil, olive oil, coconut oil, corn oil, etc… Let’s take a closer look.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Author of best-selling program:  The Truth about Six-Pack Abs

Today, I wanted to give you my take on a confusing subject to most people:

…why some oils and fats you may use in cooking, baking, or other food use are actually harmful to your body, and why some are healthful.

Here’s the deal…

A lot of people seem to think that anything labeled as “vegetable oil” is good for you. NOT A SHOT!

Most of what is labeled as “vegetable oil” is simply heavily refined soybean oil (processed under high heat, pressure, and industrial solvents, such as hexane)… sometimes perhaps it may also be heavily refined cottonseed, safflower, corn, grapeseed, or other oils too.

In most instances, almost all of these processed oils are NOT HEALTHY for you.  I’ll explain why below…

If you buy processed food or deep fried food, you can usually be certain that these unhealthy oils are used to prepare your foods (or worse, it may use hydrogenated versions of these oils… aka – trans fats).

You may have even bought some of these oils for your own cooking or baking at home.

The problem with soybean oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and other similar oils is that they are mostly composed of polyunsaturated fats (the most highly reactive type of fat) which leaves them prone to oxidation and free radical production when exposed to heat and light.

Processed polyunsaturated oils are the most inflammatory inside our bodies because of their high reactivity to heat and light. This inflammation is what causes many of our internal problems such as heart disease, diabetes, and other degenerative diseases.

Note: It’s ok if a polyunsaturated fat source isn’t processed such as in whole foods like various nuts and seeds… In that case it’s usually not inflammatory (as long as it’s not been exposed to high heat), and is a great source of healthy polyunsaturated fats for you. By the way, omega-6 and omega-3 fatty acids are both polyunsaturates, and a healthy balance of approx 1:1 to 3:1 ratio of omega-6 to omega-3 is considered healthiest. Your best bet is to choose raw nuts and seeds whenever possible to avoid the oxidation of polyunsaturated fats that can occur during roasting of nuts and seeds.  Keep in mind though that some nuts are mostly monounsaturated, (for example, macadamias), so the issue of roasted vs raw nuts is less of an issue for highly monounsaturated nuts.

However, all of the vegetable oils listed above are generally heavily refined during processing, so that makes them already inflammatory before you even cook with them (which does even more damage).

Here’s the actual order of stability of a type of fat under heat and light (from least stable to most stable):

1. polyunsaturated
2. monounsaturated
3. saturated

Here’s something that mainstream health professionals will never tell you…

Saturated fats are actually the healthiest oils to cook with!

Why?  Because they are much more stable and less inflammatory than polyunsaturated oils.

This is why tropical oils such as palm and coconut oils (and even animal fats such as butter) are best for cooking… they have very little polyunsaturates and are mostly composed of natural saturated fats which are the least reactive to heat/light and therefore the least inflammatory in your body from cooking use.

That’s also why natural butter (NOT margarine) is one of the best fats for cooking. This all goes directly against what you hear in mainstream health talk… because most health professionals don’t truly understand the biochemistry of fats, and falsely believe that saturated fats are bad for you… when in fact, they are actually neutral in most instances… and saturated fats from tropical oils are actually good for you as they contain mostly medium chain triglycerides (MCTs) which are lacking in most people’s diets.

In fact, lauric acid is one of the abundant MCTs in tropical oils and is known to strengthen the immune system.  Lauric acid is even being studied currently in medical studies for controlling contagious diseases.

To summarize… your best cooking or baking fats are generally butter or tropical oils such as palm or coconut oil.  Olive oil (extra virgin preferably) is ok for lower cooking temps as it’s mostly monounsaturated, so moderately stable.  The mostly polyunsaturated oils such as soybean, grapeseed, cottonseed, safflower, etc, are the least healthy for cooking or baking.

My choices for top healthy cooking oils that I use:

  • Virgin Coconut Oil
  • Extra Virgin Olive Oil (only for low temp cooking)
  • Real Butter (grass fed if possible)

Of course, with all of that said… we should keep in mind that trying minimize our cooking with oils can help to reduce overall calories. Cooking with oils in moderation is ok and can actually help satisfy your appetite more, but be careful not to overdo it as the calories can add up fast.

Also, please don’t be fooled by deceptive marketing claiming that canola oil is healthy for you — it’s NOT!  If you enjoyed this article, feel free to share this with your friends or family on facebook, twitter, email, etc.