If you haven’t been successful at ditching the bread in light of increasing advice to reduce carbohydrates and substitute bread for lettuce leaves, or you just can’t imagine a world without bread, you may want to keep reading!

Most of us are aware of the nutritional differences between white and wheat bread but sadly that isn’t where the differences begin and end. Just because a bread is brown and the packaging states wheat, doesn’t necessarily mean it’s healthy. Many times, what the bread claims to contain on the front of its packaging, doesn’t correspond with what’s stated in the nutrition facts information.

To end the confusion once and for all, here is a guide to buying bread:

• Pay close attention to the first ingredient listed on the ingredient label. If the bread lists “wheat flour,” “enriched, bleached flour” or something of that nature, this tells you that the bread is actually a product of white flour. Instead, look for “whole wheat flour” or “whole grain” as the first ingredient. Whole grain means the entire grain kernel was used, which is far more nutritious than a refined grain. Whole grains are low in fat and high in fiber, vitamins, minerals and antioxidants. Look for terms such as 100% whole wheat to be sure that what you’re getting is really healthy.

• If you’ve ever seen multi, 9 or 12 grain breads at the supermarket and always assumed they were healthiest, there are two things you must look for. The food label must state 100% whole grain if it’s to truly meet your expectations. Another good rule of thumb is to read the ingredients list. If  a wide variety of grains appear at the top of the ingredients list, then you can be sure that what you are buying is truly whole grain. The preference for whole grain over whole wheat comes in part because the greater the variety of grains, the greater the range of benefits the bread offers the body.

• Be weary of breads that use the term “honey wheat” or other use other names that suggest sugar. Look out for breads that contain high fructose corn syrup. The potential side effects this  sweetener may have on the body  is still relatively unknown. Plus, high quantities of any kind of added sugar don’t have their place in your next ham sandwich!

• Don’t assume that because a bread is dark, it must be healthy. Many dark rye breads actually list unbleached, enriched flour as their first ingredient, making for a far less nutritious bread that’s subsequently low in fiber.

As the name implies, breakfast literally means to “break one’s fast,” following a good nights rest. According to the American Dietetic Association, the body uses breakfast to refuel its glucose stores and provide the brain and muscles with energy to function throughout the day. However, this doesn’t permit us to indulge in bottomless bowls of sugary cereal to meet our glucose requirement. Instead, look for breakfast options that are high in protein and fiber and low in calories, fat and sugar. Rest assured, following these guidelines doesn’t mean sacrificing taste!

Oatmeal: Top of the list for a reason, oatmeal is an excellent source of dietary fiber. Oats offer many benefits to the body, including improved heart health, bowel function and even a reduced risk of certain cancers and obesity. Instant oatmeal is just as nutritious as regular oatmeal and it’s easier and quicker to prepare!

Mix 1 sachet of instant oatmeal with 1/2 cup of low-fat milk, heat and drizzle with honey. Enjoy!

English muffin with peanut butter: A good source of dietary fiber and calcium, a whole-wheat English muffin is an excellent alternative to traditional bread. It’s low in calories, low in saturated fat and low in cholesterol. Opt for all-natural peanut butter that’s free of added ingredients and preservatives. Adding banana not only makes for a fantastic flavor combination but also adds 1 fruit serving.

Toast 1 light, whole-wheat English muffin and serve with 1 Tbsp of peanut butter and 1 small banana (sliced).

Granola and fruit parfait: When buying granola, pay attention to sugar content (5 grams or less) and look for a granola that contains nuts. Walnuts are high in omega-3s and taste great. For the most nutritious granola, consider making your own; the only way to completely avoid added sugars and preservatives.

Combine 1/2 cup of granola with 1 cup of plain, low-fat yogurt and 1/4 cup of fresh or frozen berries.

Egg and cheese burrito: Eggs are an amazing, natural source of protein. For the highest quality egg, buy organic, free-range.  Eggs enriched with omega-3 fatty acids are a product of hens feeding largely on kelp and flax seed and provide more nutritional benefit than regular eggs.

Fill one whole wheat, low-carb tortilla, with 1 scrambled egg, half a cup of low-fat shredded cheese and 1 Tbsp of salsa.

Fruit Smoothie: Possibly the easiest and most delicious way to meet your daily fruit recommendation, a fruit smoothie is a far healthier alternative to a shake. Using low-fat yogurt to thicken the smoothie and freshly-squeezed fruit juice as the liquid ingredient makes for a low-fat smoothie free of added sugar.

Combine approximately 1/2 cup of frozen or fresh fruit with 3/4 cup of low-fat yogurt, 1/2 cup of fruit juice and  a few cubes of ice.  Blend to desired thickness and enjoy!

Studies show that most American’s don’t lose the weight they gain during the winter months and as a result the pounds add up year after year. As much as we like to think that gaining a few pounds at this time of the year is harmless, holiday weight gain is actually an important contributing factor in adult obesity. 

Here is our list of some simple, effective steps you can take to avoid gaining those holiday lbs!

1. Control your portions – This really is key to avoiding weight gain. It can be difficult to resist piling your plate high with food but the everything in moderation rule will pay off. Instead of eating everything in abundance, enjoy a little of everything but pay attention to portion size and stopping when you feel satisfied, not full to burst!
2. Limit alcohol – Endless glasses of wine, countless bottles of beer and calorific cocktails can be detrimental to any calorie restriction plan. One easy way to think positively about switching your alcoholic beverage for a glass of San Pellegrino, is to think about the calories it will free up for dessert.  Plus who needs that holiday hangover anyway?!
3. Don’t show up hungry – Instead of arriving at the holiday party starving hungry, make a point to eat a sensible snack before leaving the house.  If you can take the edge off your hunger you will be less likely to over eat and food will be further from your mind.
4. Get moving – An excellent way to undo any slip ups and burn those extra calories is to integrate some exercise into your holiday plans. Getting the whole family up and outside for a walk before the festivities start is one enjoyable, easy way to keep weight gain at bay.
5. Choose your sides carefully – When you sit down for that turkey dinner, think before you dive into those calorific casseroles or load your salad with heavy, full-fat dressing. Instead of green bean casserole opt for steamed green beans, or enjoy a green salad with some light oil and vinegar.
6. Keep count – It’s useful to get into the habit of counting how many canapés, cookies and sweet treats you eat. It can be all too easy to find yourself in a conversation, blissfully unaware of the fact that you have devoured an entire plate of chocolates without noticing. Instead, set yourself a limit and stick to it!
7. Don’t give up – If you find yourself falling victim to over indulgence, whatever you do, don’t give up all together. Abandoning all efforts will only lead you further down the wrong path. You can undo any slip ups. The important thing is to acknowledge your mistakes and to stop making them!

Try supplementing your holiday diet with Ignite Maxx™, proven to burn up to 278 calories per dose!

Thermogenesis is the process of heat production in organisms. All foods are thermogenic if we consider how the body must use energy to digest them. However, not all foods are created equal where thermogenesis is concerned. The best thermogenic foods require more energy to digest them than what they provide, thus they increase metabolism and cause the body to burn more calories. Brilliant, who knew you could burn calories while you eat!

Here’s a break down of the top thermogenic foods that can help turn your body into a fat burning machine:

1. Turkey: With a protein content as high as 94%, turkey is an excellent protein source. Adding more protein rich meals to your diet can potentially boost your metabolism by 30%. Carbohydrate heavy meals will only boost metabolism by a mere 4%.  So pass on the French fries and load up on a lean protein source instead!

2. Hot Peppers: Proven effective in raising the metabolism, hot peppers such as cayenne and chili contain capsaicinoids that when either enjoyed in spicy foods or in supplement form, can help to burn fat. Ignite Maxx™ is CHI’s latest, all-natural dietary supplement that contains red pepper extract, to help you burn up to 600 calories per day and up to 12 times more calories during exercise!

3. Cabbage: Cabbage is not only an effective thermogenic food but studies show that when eaten regularly, cabbage can also reduce a person’s chances of developing colon cancer. Both cabbage and brussel sprouts  are shown to improve metabolic function in people who eat them regularly.

4. Green Tea: Studies show the green tea inhibits the action of amylase, a primary digestive enzyme of carbohydrates, to help move food through the digestive system, raising the metabolism and burning more calories.

5. Fish: Omega 3 and omega 6 fatty acids found in salmon, mackerel, tuna and other fatty fish, can increase the metabolic rate, rid the body of excess fluids and increase energy levels. A study in Australia determined that a group eating salmon and tuna lost 22% more weight than a group who did not.

Forget forbidden fruits. Avocados shouldn’t be off limits in your quest for optimal health, wellness and weight loss. Avocados are a great source of vital vitamins and minerals.

Half a medium avocado (about four ounces) provides a whopping 500 milligrams of potassium, more than 1/3 of the RDA for folate (folic acid), 10% or more of the RDA for iron, magnesium, betacarotene, Vitamins C, Vitamin E, and B-6.  Listen to this pregnant moms; avocados contain more folate than any other fruit.

But that’s not all. Avocados possess powerful antioxidant and disease fighting phytonutrients.  For this reason, researchers are now considering them true “phyter-fruits” Improving your diet can be a satisfying experience when your taste buds are treated to the rich taste of this creamy fruit. Avocados fit great within an anti-inflammatory, paleo type diet. Don’t be fooled by the fat. Avocados contain heart healthy monounsaturated fats that should be included in every healthy diet. Far too few people who try to lose weight understand that they need to Eat Fat to Lose Fat.

*    Avocados rival many other anti-aging foods such as grapes and red wine. Avocados are truly a nutrient dense food.

*    Avocados contain more lutein than any other fruit. This carotenoid provides powerful protection against cataracts and macular degeneration, major causes of blindness in the elderly.

*    Avocados contain at least twice as much beta-sitosterol (a plant sterol that inhibits cholesterol absorption in the intestines) as corn, green soybeans, or olives, and more than four times as much as bananas, apples, grapes, plums, cherries, and cantaloupe.

*   Ounce for ounce avocados contain three times as much glutathione as bananas, apples, cantaloupes, grapes, plums, and cherries. This antioxidant may protect against cancer.

Novel ways to add avocados to your diet:

*    Brazilians add them to ice cream (see The Ice Dream Cookbook for dairy-free, low-sugar coconut milk ice cream made with avocado)

*   Cubans mash them with capers, pimento stuffed green olives, lime juice & olive oil & serve over poached fish

*    Jamaicans season them with lime juice & Scotch bonnet chiles to make chilled avocado soup

*    Colombians & Ecuadorians slice them into soups (see recipe below).

Creamy Broccoli-Avocado Soup

Prep: 30 minutes/ Cooking: 30 minutes/ Yield: 6 servings

Avocado adds a rich taste and creamy texture to green vegetable soups without milk or cream. I got the idea for this from the California Avocado Commission. I replaced zucchini in their recipe with broccoli, increased the volume of vegetables, and changed the seasonings. This soup goes well with fish, poultry, or meat with a bright orange, yellow, or red vegetable or fruit.

Ingredients

4 cups homemade Bone-Building Broth (from The Garden of Eating), homemade chicken broth or stock, or preservative-free chicken broth or Grass-fed beef bone marrow broth

1 medium onion (1-1 1/2 cups), thinly sliced or diced

2 to 3 small cloves coarsely chopped garlic

1 teaspoon unrefined sea salt (reduce by one-half if using salted broth)

½ to 1 teaspoon ground cumin

1/3 to 1/2 teaspoon ground chipotlé (smoked dried Jalapeno pepper powder)

3 to 4 packed cups broccoli, tops cut into small florets, stalks peeled and thinly sliced, tough part discarded

2 large ripe avocados, seeded, peeled, and chopped

1/4 cup minced scallions, parsley or cilantro leaves, or red or yellow bell pepper, garnish

Hot sauce or ground black pepper or lemon pepper, optional

1.   Combine 2 cups broth or stock with onion, garlic, sea salt, cumin, and chipotlé in a 2- to 3-quart pot. Cover and bring to boil over medium heat. Reduce heat to low and simmer for 15 minutes.

2.   Add remaining broth and broccoli. Bring to boil. Cover, reduce heat, and simmer until fork tender, about 15  minutes. Do not boil hard or overcook. Broccoli should remain bright green.

3.   Purée the broccoli, onion, and broth mixture with the avocados in a blender, Vita-Mix, or food processor in 2 batches, until smooth and creamy. Add additional water ¼ cup at a time as needed to make a smooth purée. Taste and adjust seasoning as needed.

4.   Return the soup to the pot and heat gently. Ladle into bowls, garnish, and serve. Add hot sauce or black pepper at the table if desired. Served chilled in hot weather.

5.   Refrigerate leftovers and use within 3 days.

1 cup: 149 calories, 4 g protein, 11 g carbohydrate (6 g fiber), 10 g fat, 37 mg calcium, 174 mg sodium

Variations:

*    Creamy Cauliflower Avocado Soup: Replace broccoli with cauliflower. Increase cooking time as needed to soften the cauliflower.

*    For milder flavor, omit chipotlé. Add 1/2 teaspoon ground black pepper or lemon pepper and 1/4 teaspoon ground nutmeg, or 1 teaspoon dried or 1 tablespoon fresh dill weed. Add hot sauce to servings if desired.

Bio: Rachel Albert-Matesz is a Phoenix, Arizona-based freelance food and health writer, cooking instructor,  healthy cooking coach, chef, blogger, co-author of The Garden of Eating: A Produce-Dominated Diet & Cookbook (Planetary Press, 2004) and author of The Ice Dream Cookbook: Dairy Free Ice Cream Alternatives with Gluten Free Cookies, Compotes & Sauces (Planetary Press, 2008). For more information about her books, classes, phone coaching, and other services, visit her blog: www.TheHealthyCookingCoach.com

In this interview on Tuesday August 18th at 1PM (MST) we will talk about the real truth regarding the difference between organic and non-organic food.

Here are some key points we discuss…

• A little history on pesticide use (everything was organic before world war II)

• The EWG (environmental working group) ‘dirty dozen list.’ (Why are scientists recommending that we avoid the dirty dozen if there is no difference between organic and conventionally grown produce?)

• The toxic load and body burden (an overview on how the body detoxifies and why it is beneficial to minimize toxin exposure

• Organic laws for product (important regulations—no GMOs, no sewage sludge, etc)

• Organic laws for animal products

• Organic farming (soil health, companion planning, crop rotation, no chemical run off polluting water supply, etc.)—Better for the environment and the community
• Best organic foods to eat to lose weight
  

Factual and accurate information on the truths regarding  organic foods from someone deep within the industry of food quality and distribution.

Brush your teeth- Food just doesn’t taste good after a fresh spearmint brushing. You may not want to mess up your fresh breath.

Eat foods with fiber- Fiber will cause you to feel full. The majority of your fiber should come from fruits and vegetables, not grains, which are inflammatory. (Tip: I love asian pears. They’re one of the most fiber filled fruits in the world with a high water and fiber content.)

De-Stress- Many people will instinctively reach for ‘comfort foods’ when they are stressed. Take the time to identify and have in your arsenal a few instant de-stressors that work for you; a 3 minute iPod break, a minute of deep diaphragmatic breathing or a mini-meditation session perhaps.

Snack – Nuts and seeds can be a main staple of your snacking. Walnuts are a great snack with good fats and have a good n-3 to n-6 ratio. Grab 10-12 organic walnut halves, 6-8 organic almonds, or a handful of pumpkin or sunflower seeds. Here are some healthy snack recipes.

Eat mindfully- Smell, taste and chew your food as if it was your last meal. Savor it. It’s much harder to do this with unhealthy food.

Eat protein- Try making it a rule to have one out of every four bites be protein (and the other 75% veggies). It’s filling, nutrient dense, energy promoting and life giving.

Stop, think and thank- Before your car is magnetically lured through the drive thru-stop. Think about how that will serve you (or not). Be thankful and respectful of how miraculous your body is and what it needs to perform. Should you tax and poison it or give it some fuel for rejuvenation and repair?

Walk it off- We’ve all eaten too much at one sitting before. Instead of lying on the couch, go for a quick brisk walk. You will most likely feel more like lying on the couch, so use the walk not only as a way to get your metabolism up but also as a self discipline mechanism.

Create a checks and balances system- If you really have a hard time controlling cravings, take the time to set some boundaries. If you adhere to them, reward yourself (but not with cake and ice cream). Create a “Victory Journal.” Every time you have a victory-write it down, no matter how small you think it is. If you choose fresh berries as dessert instead of that cake and ice cream-write it down. Watch, you’ll begin to get addicted to doing things that take you toward your goals. This is a great way to gain momentum, self confidence and finally conquer yo-yo dieting. On the other hand, if you do slip, as we all do, have a system set up where you do something like pay a dollar into a jar. When the jar is filled don’t reward yourself with that money. Make a commitment to put the money into your savings.

Look to hormones- Many cravings aren’t just a lack of will power but hormonal signals. Leptin is a hormone produced by fat cells. One of it’s most powerful effects on the body is to regulate food intake by signalling the brain to stop eating. If you have what seem to be uncontrollable cravings, your body may not be responding properly. It’s known as leptin resistance. LepToThin ™  is a supplement that can help your body become more responsive to leptin’s satiety signaling.

Have you had your onions today?
Onions have been held in high esteem throughout recorded history and used in nearly every cuisine around the globe.  They are one of the oldest known vegetables, probably among the first cultivated crops, are easy to grow, do well in a wide range of soils and climates, are less perishable than many other vegetables, and have grown wild in many regions of the world.  Food historians estimate that man has been sowing and reaping onions for at least 5000 years and that our ancestors feasted on wild onions for thousands of years before the invention of farming and writing.

Let onions be your medicine
Hippocrates, the father of modern medicine, noted for saying “Let food be they medicine and medicine be thy food,” considered onions as medicine. Asians have similarly held onions in high esteem. Dr. Henry C. Lu, author of Chinese Foods for Longevity and Chinese System of Food Cures, promotes the health benefits of onions and says that onions have been used in China for at least 5,000 years—to increase urination, expel phlegm, treat coughs, colds, wounds, ulcers, constipation, trichomonas, vaginitis, non-bacterial enteritis, and hypertension.

Wash your mouth out with onion
According to food historian Martin Elkort, author of The Secret Life of Food, an
old wives tale lists onions as an ideal mouthwash!  “Chewing raw onions for five minutes kills all germs in the mouth, making it sterile; a good thing to know next time you get a cold.”

Ode to the onion
What  shall we make of this lore?  Can an onion a day really keep the doctor at bay? Surprisingly, it may.  Modern research supports a surprising array of ancient allium-related health claims.  According to researchers in the United States and India, onions also kill the germs that cause tooth decay.

What’s the secret?
Onions contain at least 25 identified active disease combating compounds that, like garlic, posses antibacterial, antifungal, and immune enhancing properties— which may explain their efficacy in warding off colds, relieving upset stomach, and other gastrointestinal imbalances.  Onions appear to lower blood pressure and cholesterol, inhibit growth of cancer cells, reduce stroke risk, and aid in preventing heart disease.

An onion a day
Many people don’t appreciate the nutritional value of onions. One medium onion contains only 38 calories and as much vitamin C as each of the following: 2 apples, 1 banana, 1 tomato, or 1 orange.  Onions are among one of the 10 most popular vegetables in the U.S.  Prevention Magazine named onions one of the 25 superfoods for combating heart disease and cancer.  So, an onion a day….. is a decent way to increase your odds for a healthy, well-rounded existence.

Onion prowess
The onions most assertive compounds appear to be sulfur and quercetin, antioxidants able to neutralize free radicals in the body, protecting cell membranes from damage.  Onions beat red wine and tea when in quercetin content. (Yellow onions top red onions in the antioxidant race.)  Unlike wine, onion addiction won’t reduce your reflexes or get you arrested, so you can safely indulge—-any time!   (I do, daily!)

Raw or cooked?
Both have benefits.  Cooking softens the bite, sweetens the pot, multiplies your options, concentrates the volume and nutrients, and allows you to eat more onions in a single sitting.  Cooking does reduce sulfur compounds slightly…. though it leaves the quercetin  intact.

If you have a craving for onions now, try Chef Rachel’s Healthy Onion Ring Recipe.

Bio:  Chef Rachel Albert-Matesz has been a natural foods chef, cooking instructor, and freelance food and health writer for more than 20 years. She has led 900+ cooking classes in 5 states and had more than 225 articles published in national and regional publications.

She is the author of The Ice Dream Cookbook: Dairy-Free Ice Cream Alternatives with Gluten-Free Cookies, Compotes & Sauces (Planetary Press, 2008) and co-author with Don Matesz of the award-winning book, The Garden of Eating: A Produce-Dominated Diet & Cookbook (Planetary Press, 2004. She leads group and private classes, cooking parties, healthy shopping tours, coaches clients by phone and in their kitchens, and speaks to groups in the Phoenix metro area. For recipes, cooking tips, and a schedule of classes, visit her blog www.TheHealthyCookingCoach.com