Low fat/organic grilled cheese photo courtesy of GalaxyFoods.com

One of my all-time favorite foods is Grilled Cheese. Even though it’s warm, I especially love it in summer. I’ve found a great way to still enjoy grilled cheese and cut out most of the calories and fat! Here is how it breaks down:

Regular grilled cheese sandwich: (2 slices of American cheese, 2 slices of wheat bread, cooked with tablespoon of butter)

• Calories= 372
• Grams of fat=23.5

Low Fat Grilled Cheese (replace the regular American cheese with Galaxy Rice Cheese (american or cheddar) and use non-fat butter flavored cooking spray. You can find rice cheese in almost any supermarket these days. Just look in their vegetarian/organic section.

• Calories=210
• Grams of fat= 7

Just by making that simple switch, we saved 160 calories and 16.5 grams of fat in one meal! Imagine the calories and fat grams we could save at each meal by making simple changes.

Click here to learn more about Eddie and send any diet questions to UFTrainingCenter@aol.com

Summer barbeques are notorious for having some of the wost-for-you foods known to man. Just about everything is smothered in mayonnaise, barbeque sauce and cheese. But FEAR NOT, I have some great tips that will help you survive summer barbeques and NOT gain weight! Follow my tips below and see how easy it is to cut out nearly 40 grams of fat in 1 meal at a summer barbeque!

What to Eat at A Summer Barbeque

Good news, there is plenty to eat! Most of what is being served at the barbeque will be fine for you to eat, with a few moderations, of course.

Here’s how to turn a typical cheeseburger into a diet-friendly meal.

Burger + 1 slice of cheese + bun = 359 calories/20 grams fat/21 carbs (approximate numbers)

Here is how to make this burger diet friendly.

1) lose the cheese and save 110 calories and 9 grams of fat

2) lose 1/2 the bum and save 60 calories and 1 gram of fat

Your diet friendly burger with no cheese and only 1/2 of the bun now has 189 calories and 10 grams of fat!

**If you opt for chicken over hamburger meet you’ll save another 9 grams of fat and bring your fat intake down to about 1 gram total.

What Not to Eat at a Summer Barbeque

Unfortunately, you’ll need to stay away from anything made with mayo or butter. Use balsamic vinegar on your salad and you’ll save about 14 grams of fat. Salad dressings are LOADED with fats. The host may not have balsamic vinegar on the table outdoors, but just ask. Nearly every house has red wine vinegar or balsamic vinegar. Both go great on salads.

If you are having corn on the cob, skip the butter, you’ll save 110 calories and 11.5 grams of fat!!!!!

You just saved 36 grams of fat!

By following these simple tips (no cheese, 1/2 hamburger bun, balsamic vinegar instead of regular salad dressing, no butter on corn on the cob) we’ve managed to cut out about 36 grams of fat!

About Eddie

Eddie is a renowned personal trainer in NJ and fitness guru. Eddie is a former body builder and a former Mr New Jersey title holder. Currently, Eddie is the owner and director of personal training at Ultimate Fitness, a 24 hour gym in NJ.

You can also visit Eddie’s diet and fitness blog online.

The reason that Pumpkin Powder seems to work so well for Insomnia is because it contains Tryptophan, which is the same ingredient found in turkey that makes so many of us sleepy after our big Thanksgiving Meal. Doctor Oz’s Pumpkin Seed Powder Smoothie was made by combining 1/2 cup of Pumpkin Seed Powder, 1/2 cup of low fat milk (or water), and honey to taste. Mix these ingredients in a blender until smooth and enjoy.

Sweet Dreams!

Original author: Susan Ray; AtlanticDrugs.com

Certain eating habits can delay baldness in men, doctors from Great Britain are warning.

Photo Courtesy of AtlanticDrugs.com

In one of the country’s most popular newspapers The Daily Mail, a leading hair expert said that particular meals which are popular are making men go bald faster. Diets which lack protein – which can be found in red meat, fish, eggs and chicken – will affect your levels of keratin, a hormone that gives hair strength and helps it to grow. A cooked breakfast may help on this front. Philip Kingsley, a consultant trichologist, says he believes that breakfast is the most important meal of the day for boosting hair follicles.

A lack of iron can also increase hair loss, so eating nuts may be an effective way to keep your hair on your head.

Baldness causes

As well as our dietary intake, other habits may make us more likely to lose our hair. Smoking and coloring your hair frequently can both contribute to baldness. High levels of male hormones such as testosterone can increase hair loss, and since these hormones are released in large quantities when you’re stressed, it’s important to take time to relax.

Male pattern baldness affects millions of men worldwide. It typically starts during a man’s 20s or 30s. By the time men are 50, around half have experienced some degree of male pattern baldness. Some men are unfazed by hair loss and perceive it to be a natural part of ageing, and something they should not be ashamed of. However, for some men, the change in their appearance causes them embarrassment or anxiety. Scientists are constantly looking for a cure to baldness, and one prominent hair loss treatment, Propecia, is available to men who want to stem the onset of baldness.

It can’t be denied that eliminating toxins from your diet, such as those found in pesticides and hormones used in much of the food we eat, is a healthy idea.  However, like my mother always said, it’s all about moderation.

If you are someone who consumes a great deal of a certain food or drink, like my wife with milk, I definitely recommend switching to the organic alternative.  If you are pregnant or nursing, organic options are a great alternative for obvious reasons.  Don’t go crazy with buying up the organic super market.  For items you eat and drink sparingly, it’s ok to purchase regular fruits and veggies from your supermarket and wash them thoroughly.  Remember, you don’t necessarily have to go to an oganic marktet to purchase these items.  Most chains like Wegmans, Shoprite and Foodtown now offer organic sections which offer the same great selections as the organic markets but for better prices.

I am a big fan of all natural peanut butter and almond butter.  The commercial types contain far too many hydrogenated oils, salt and saturated fats.  On their own, peanuts and almonds are good sources of protein, the raw, unsalted type.  Almonds especially are a good source of vitamin E which is great for your heart, hair and skin.

I was disappointed when I read the ingredient label for Skippy’s all natural peanut butter.  Although they have managed to eliminate most of their saturated fat, it still contains palm oil, sugar and salt.  Not the purest of ingredients.  Palm oil has unecessary saturated fat and why add sugar when peanut butter is normally paired with sugar infused jelly?  All natural peanut butter should just contain peanuts.  I really feel like the label on Skippy All Natural Peanut Butter is misleading.  When consumers see ‘all natural’,  they think of a product that is healthy.  Although the all natural version is healthier than their original formula, it still is not a good option for consumers looking to eliminate some of the junk found in commercially prepared foods.

In my house, we use Maple Grove All Natural peanut butter. It’s found right next to the rest of processed peanut spreads and for around the same price.  When you look at the ingredients for Maple Grove peanut butter, the only thing you will see is ‘peanuts’.  If you’ve never had all natural peanut butter, there are a few things to note.  First of all the taste is entirely different.  Once you try it, you will realize all of the chemicals that are added to commercially jarred peanut butter to get that texture and flavor.  It’s a very strong, peanut flavor. Second, the natural oils found in peanuts separate from the peanut butter and rise to the top.  This is a natural process since there are no binders used to prevent this from happening.  All you do is stir it right back in to your peanut butter. It adds to the creamy flavor and texture.

Smuckers also has a decent brand of all natural peanut butter, however salt is added.  If you are watching your sodium intake, stick with Maple Grove. Both brands offer chunky and creamy peanut butter.

Peanut Butter is packed with calories, so for dieters I recommend using peanut butter in small amounts in conjunction with a reduced carbohydrate diet.

Fitness and diet questions?  Email us your thoughts.

If you suffer from chronic, painful heartburn, see a doctor immediately. If left untreated, chronic heartuburn can cause sleep problems, chronic cough and even asthma. Even more startling, years of chronic heartburn can cause permanent structural changes to the lining of your esophagus, putting you at a higher risk for esophageal adenocarcinoma—a very aggressive and deadly cancer.

If you suffer from occasional heartburn, you can get some relief by doing the following:

1. Cut back on fried, fatty foods
2. Eat more complex carbohydrates (bread, pasta, potatoes)
3. Reduce your intake of chocolate, peppermint, coffee, alcohol and raw onions
4. Reduce your intake of citrus juices and fruits
5. Avoid spicy foods
6. If you are overweight, losing 10-15 pounds may help your condition
7. Avoid lying down for at least 3 hours after eating, when you stand, gravity helps prevent acid reflux.  Sleeping with your head elevated may also help
8. Lie on your left side rather than your right side.  It sounds strange but it’s true.  It’s because the esophagus enters the stomach from the right, so when you lie on your right side, the esophagus is below the stomach opening, makeit it easier for acid to flow downward and into the esophagus. 
9. Avoid drinking alcohol and then going straight to bed

 Serves 4; Cook Time: 30 minutes

 Ingredients:

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 1 red bell pepper, seeded and chopped
• 1/2 stick of celery, chopped
• 2 garlic cloves, minced
• 3/4 pound 99% fat-free ground turkey
• 2 tbsp chili powder
• 2 tsp ground cumin
• 1/2 tsp oregano
• 1/2 tsp ground coriander
• 1 14 1/2-ounce can crushed tomatoes
• 1 8-ounce can tomato sauce, no salt added
• 1 15-ounce can black beans, rinsed and drained
• 4 tbsp fat-free sour cream or yogurt
• 4 tbsp fresh chopped cilantro (optional)

 Preparation:

Heat oil in a large Dutch oven. Add onion, celery, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with a wooden spoon. Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin, coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes.

Mangia!

It’s not necessarily true that being a vegetarian will help you lose weight.  Sometimes vegetarians can supplement meat in their diet with carbohydrates.  They end up eating a lot of rice and pasta which can turn into unused calories and the pounds pack on.

Also, your body needs protein in order to maintain lean muscle.  Without lean muscle, your body can not burn calories efficiently.  Muscle burns more calories and burns them faster.

If you eat meat, you can get protein from chicken and fish (and red meat sparingly).  If you don’t eat meat, you’ll need to eat tofu to get enough protein. Some vegetarians argue that they get enough protein from beans, but again, beans are packed with extra carbohydrates and they are not a ‘complete protein’.  Generally proteins derived from animal foods (meats, fish, poultry, cheese, eggs, yogurt, and milk) are complete. 

So the bottom line when it comes to healthy eating is balance and portion.  If you want to be healthy, you need a balance of protein, carbs, good fats, vitamins and minerals.  Eliminating any of the above in its entirety is never a good idea (ex: carb free diets). 

Each of your meals should contain a small amount of protein, carbohydrate and good fat.  You can reduce or eliminate your carbs at night as long as you get a healthy dose during the day.

For example:

Breakfast:

Oatmeal (carbohydrate), 2 egg whites (protein), slice of smoked salmon (good fat)

Lunch:

Mesculan lettuce with grilled chicken (protein), small side of whole wheat pasta (carbohydrate), drizzled olive oil (good fat) and balsamic vinegar over your salad.

You get the idea….if you want to reduce your meat intake, I suggest you do your research on complete proteins and find out which vegetarian options (like tofu and beans) are your best source for a balanced diet.

Getting good fats (omega 3s) is the most challenging part for Americans.  The typical American diet contains very little, if any Omega 3 fatty acids.  Omega 3s are known to help prevent cancer, cardio vascular disease, boost immune function, enhance brain function and more. 

If you wan to get a good dose of Omega 3s, here are some foods that are high in the essential fatty acid:

•  Salmon
• Flax Seeds
• Walnuts
• Sardines
• Mackerel
• Cooked soybeans
• Raw tofu
• Halibut

According to research, EGCG is known to help in reducing age spots, clarifying the skin, protecting against the suns UV rays, and lowering LDL cholesterol (the bad kind).  There is also strong evidence supporting the notion that drinking green tea may reduce the risk of neurodegenerative disease such as Alzheimer’s.

A recommended dosage would be 300-400 mg of polyphenols daily to fully realize the anti-aging properties of green tea or green tea extract. One cup beverage contains about 50-100 mg of polyphenols, depending on the quantity and quality of tea leaves used.  I prefer to drink the caffeine free green tea, too much caffeine can cause feelings of anxiety and insomnia.

Green Tea May Help Rosacea Sufferers

A small study showed benefits of 2% polyphenone (via a particular type of green tea extract) in papulopustular rosacea. In particular, a significant reduction in inflammatory lesions was reported compared to those taking a placebo pill.

Homemade Green Tea Toner

Applying green tea to your skin may have anti-aging benefits.  A great home made Green Tea Toner can be made by applying freshly brewed green tea to your skin (make sure the tea is room temperature).  You can freeze the green tea as ice cubes to keep it fresh and use a cube each night after it thaws out. 

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