Taste buds bored to tears? Here are ten unusual food pairings that will wake up your week. Several of my readers have written me lately with really interesting, unusual and fresh food combinations, so if you need to shake up your menu, don’t miss these tips.
As a bonus, they’re all fresh, low-carb and loaded with antioxidants.
10. Tomato “Toast”
Tired of toast? Want to reduce the carbs in your diet? Yes, you do. Slice up beefsteak or large heirloom tomatoes, top with cheese of choice, and pop them into the toaster oven. Not recommended for a vertical toaster.
9. Eggs topped with Cashew Butter
Thanks for the Omega-3-friendly tip, Donna!
8. Sliced Grapefruit, Mango and Avocado
Our editor, Sara, swears by this combo.
7. Green Olives in Scrambled Eggs
Toss out the salt and try this flavorful mix instead.
6. Strawberries and Asparagus
This was one of the strangest combinations I’d ever heard, but reader Nickie insisted I had to try it. I steamed the asparagus, let it cool, then sliced up the spears and tossed with olive oil and halved berries. Garnish with a little black pepper, and prepare to eat the entire bowl in one sitting.
5. Goat Cheese and Blueberries
A lot more interesting than yogurt.
4. Sliced Jalapenos and Cottage Cheese
The healthy person’s answer to those awful fried jalapeno poppers. Thanks, Anne.
3. Mango and Cucumbers
Sliced up and mixed together, this is light and refreshing.
2. Tuna Salad with Green Apples
I buy the Omega-3 mayonnaise and use it sparingly. Add in lots of chunks of green apple and a big dash of nutmeg. Good stuff.
1. What’s your favorite food combination that surprises people?
Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!
Posted By: Mark Sisson
The Tuesday 10: Lose Weight Even If You’re Busy
And who isn’t busy? We’ve been talking quite a bit so far this week about how fast-paced and hectic our lifestyles are (especially in April, it seems). The idea of losing weight typically generates rather glamorous images: personal trainers, hours in the gym on complicated equipment, expensive groceries and making a veritable career out of cooking dinner.
Statistically, we’re both the busiest and fattest bunch of people on earth, so it’s not hard to see why the thought of weight loss carries such impossibly glamorous, time-sucking connotations. Fortunately, our idea of what’s required is not really accurate – whether you want to lose ten pounds or fifty. Of course, diet pills and exercise gadgets you see on infomercials don’t work – it’s not quite that easy. But losing weight is surprisingly simple if you apply a few tips consistently.
Here are ten of my favorite ways to get started today:
10. No More Frivolous Bread
What’s the harm of one roll at dinner, right? A lot more than you think. Bread baskets are ubiquitous, and they’re also worthless. Make it a habit to avoid these freebie wasteful calories, period. After a few weeks you will notice a difference. It’s too easy!
9. Don’t Eat Until You’re Stuffed
This seems obvious, but many of us are guilty of over-eating. I was surprised to learn recently that liver disease is an alarming new problem (truly an epidemic), but not because of excessive alcohol consumption. It’s because of excessive food consumption! It’s really true that restaurant portions are two to three times more than you need – and that’s standard. Here’s how to deal: eat until that point where your stomach is no longer growling, but you could still eat a bit more. From now on, simply stop when you get to that point. It only takes one or two times to realize how incredible this feels. The busiest person can eat less.
8. Get It To Go
I’m not talking about take-out. Anytime you dine out, get half the meal into a doggy bag before you even start. You don’t have to cook all your meals to lose weight; just eat less when you are out. Hey, you’ll save cash, too!
7. Don’t Drink Calories
Many of us consume several hundred empty, sugary calories daily without realizing it – lattes, sodas, “energy” drinks, sports drinks, smoothies and so on. Unless these drinks are replacing a meal or supplementing a really small meal, don’t drink them. I like to have frequent protein and fiber smoothies, but they typically replace a meal, or I make sure to get in a really intense workout session.
What to do: stick with water and the occasional glass of wine or a light beer. Make calorie-rich drinks a treat, because they really are more like dessert and should be viewed as such. That daily latte is packing on as much as half a pound a week. It’s easy to see why people can gain ten or fifteen pounds a year without knowing why – these little treats have a terrible cumulative affect on your waistline (and health). Busy and need a lift? Grab a water bottle to go instead of a mocha. Realize that most of these drinks are really just glorified milkshakes.
This Is Rizkapb’s Flickr Photo
6. Realize Why You Need to Lose Weight
Most of us get caught up in the vanity of weight loss – we just want to look good! There’s nothing wrong with that. But remember that being overweight is behind most of the major causes of death in this country – and nearly all of them are preventable! This isn’t about having the perfect abs or being a size 4. Even a ten-pound weight loss can add years of good health to your life. Time it takes to realize this: you just did!
5. Snack, Part A
We have become a culture of constant eaters. We’re always snacking – bars, chips, bags of treats, candy, cheese, it never ends. We often eat more than the serving size when we snack (who ever eats only seven chips?). Learn to slow down and enjoy meals, and think about the calories you’re putting into your mouth. Simply practice being aware of everything you eat. This doesn’t take up your time, and it makes a big difference in how much you eat.
This Is XTinalamb’s Flickr Photo
4. Snack, Part B
When you snack, snack on fruit or veggies. Your body will soon grow to crave them instead of the other unhealthy treats. Humans become easily habituated to any substance – make this work for you, not against you. Busy folks have no excuse: pre-washed, chopped veggies are available in most grocery stores, and you can always get the kids to take on the chore of tossing rinsed veggies into baggies for a week’s worth of snacks all ready to grab and go.
3. Lunch Dilemmas
Many of us eat too much or chow on unhealthy lunches because we’re in a rush or just can’t get away from the desk. Two easy, quick fixes for even the busiest souls:
- If you eat home-made lunches, you don’t have to keep buying and consuming the same old pre-made junk. Buy and consume bagged salads instead. There is almost always one variety of bagged lettuce on sale. Keep a bottle of balsamic vinegar at work, and you’re good to go. This doesn’t take any more time than microwaving a pre-made meal high in carbohydrates and bad fats and you’ll save thousands of calories (translation: a couple of pounds) a week.
- If you and the gang dine out for lunch, just start ordering salads instead of sandwiches and pastas. Lay off the croutons and franken-dressings, and you’re well on your way to losing weight in just a few weeks. Salads shouldn’t be a once-in-a-while healthy notion. Greens of some sort should be a daily habit. They are what we are meant to eat.
This Is CMariani’s Flickr Photo
2. Frozen Vegetables Are Your Friends
Too tired to whip up a healthy, nutritious dinner? We all are. Fortunately, healthy dinners really don’t take very long. In fact, heating up a huge bag of vegetables and drenching them in olive oil and tasty spices takes less time than waiting for the pizza to arrive. Get into the habit of eating veggies for dinner at least 3 or 4 days a week, and watch the pounds run. in. terror.
I eat pretty light dinners, but if you need more protein in your evening meal, bake up a big bag of frozen chicken breasts once a week so they’re ready to slice and toss into the vegetables. Now seriously, did that take any time at all?
1. Bottom Line
For people on the go, the bottom line for weight loss comes down to reducing portions. Avoid the empty calorie traps – pre-made meals, coffee drinks, snacks. These are the bane of any busy person’s existence. Avoiding them doesn’t mean you must alternatively slave over freshly-made meals or spend hours at the gym every week.
And recognize that convenience and speed apply equally to vegetables and low-calorie foods like salads, too. So make the better choice.
Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!
Technorati Tags: dining out, bread basket, hunger, portion size, empty calories, to-go food, frozen veggies, liver disease, obesity, stop snacking, restaurant tips, time to cook
Posted By: Mark Sisson
We fret. We’re fretters.
We worry and obsess about which diets to try, what kind of exercise to do, and which weapon is most powerful in the all-consuming War on Free Radicals.
Hey, it’s all important. But here’s a big secret about getting and staying healthy: the little things do count. That’s because health is cumulative. Make a few really simple switches, stick with them until they’re habits, and you’re well on your way. Eventually, the habits add up, and you’ll get into Total Health Overhaul Territory. But the belief that THOT happens overnight, with a single “I’m really, no, really gonna do it this time!” vow, is a myth. Stop pressuring yourself! It’s not that tough!
Start small – really small. As in, the two feet of refrigerator real estate we all have reserved for condiments. Also known as those “foods” that last longer than some relationships.
Ten condiments you really don’t want in your fridge – and what to replace them with:
10. Oh sodium, how I love thee.
You don’t want: soy sauce
At least it won’t kill you: light soy sauce
You do want: Bragg’s aminos
Aminos don’t make the world a better place, but they’re really good for you.
9. Mrs. Butterworth(less)
You don’t want: artificial maple syrup
At least it won’t kill you: whole-wheat pancakes with fresh fruit and honey
You do want: a sparing amount of real maple syrup + fresh fruit + nuts
Get the flavor of pancakes and syrup without giving your pancreas hives. (Sorry, Mrs. Butterworth.)
8. Yea, though I walk through the aisle of dressing…
You don’t want: Hidden Valley anything
At least it won’t kill you: raspberry vinaigrette
You do want: balsamic vinegar and olive oil
Try walnut and avocado oils for variety. It’s best to mix up your own vinegar/oil combos, because many vinaigrettes are high in sugar and come drenched in additives.
7. That thing about sugar and spice being nice? Yeah, they were wrong.
You don’t want: BBQ sauce
At least it won’t kill you: steak sauce (still loaded with weird things, but only a few calories and no sugar)
You do want: to whip up your own marinades using vinegars, oils, and fresh herbs
Spices: paprika, cumin, chili powder, garlic, salt, pepper. Add those spices to equal parts tomato paste, dijon mustard, and olive oil. Give it a dash of apple cider vinegar. So easy, it doesn’t feel right (but it is).
6. Avoid pale things
You don’t want: mayonnaise
At least it won’t kill you: Omega-3 mayonnaise (still often uses canola and palm oil, but better)
You do want: European yogurt (admittedly pale, but that can’t be helped, can it?)
This plain, high-fat, sugar-free yogurt also goes by “Greek” or “Mediterranean” yogurt. It’s got that mayo tang, it’s dense and smooth, and it’s healthy.
5. No seriously, avoid pale things
You don’t want: cream cheese (contrary to popular belief, this is not protein)
At least it won’t kill you: cottage cheese
You do want: organic cottage cheese
I recommend the full-fat version (yeah, I know, I’m crazy). Full-fat means less processing, less sugar, and more satisfaction – so you’ll eat less of it.
4. Toast-tearing conspiracy?
You don’t want: peanut butter (full of oil, sugar and, oh yeah, bugs)
At least it won’t kill you: organic peanut butter
You do want: fresh, unsalted nuts, or a healthier nut butter like almond butter
Peanuts often contain aflatoxins. Clickativity: what Dr. Weil has to say about those. Isn’t it irritating trying to spread cold peanut butter on toast? Is it just me? This is why I don’t eat bread (O.K., not really).
3. With a name like Smuckers, it doesn’t have to be anything
You don’t want: jelly, jam, and any other high-sugar “fruit” spread
At least it won’t kill you: fruit preserves with no added sugar
You do want: fresh fruit
I like to chop up a few different fruits, toss ‘em in the blender for a few seconds, and promptly devour the entire thing (the fruit, not the blender). This “jam” tastes great on whole wheat products, but I prefer it on chicken breast and fresh fish.
2. No cause for alarm
You don’t want: chemical-laden, trendy spicy sauces that cost $4 for a tiny bottle
At least it won’t kill you: hoisin sauce
You do want: Tabasco or any other chili sauce
Never underestimate the power of heat for your health. Just make sure you’re ingesting real spices, not factory flavorings.
1. Dyed and gone to…
You don’t want: any of the plethora of colorful condiments aimed at kids (do we need purple anything?)
At least it won’t kill you: ketchup (it’s got a little sugar, and who knows where those tomatoes came from, but you’ll get a generous serving of antioxidants)
You do want: salsa!
A lot of people forget that salsa is a vegetable. Make your own or buy the fresh stuff for a sodium-free version of this veggie topping that goes on just about everything except cereal.
Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!
Technorati Tags: alternative recipe ingredients, condiments, sauces, marinades, toppings
Posted By: Mark Sisson
The Tuesday 10
It’s easy to get lost in the details – organic or local? wild or farmed? fresh or frozen? – and to me it seems like the majority of health news out there is just obsessing over the minutiae. No wonder we give up and go back to our old habits.
The little things can matter, but on balance, it’s the consistent application of a few simple lifestyle changes that count. Make a few very basic – but significant – healthy changes, and the little things tend to take care of themselves. Or no longer matter so much.
Here are ten simple steps to better health that you can implement, starting right now:
10. No More Rules
First things first: no more worrying about the so-called Holy Grails of Health. Here’s what I’m talking about: Water. Coffee. Breakfast. Sleep. Following the pyramid. Fat. Sunlight. These supposed hard-and-fast rules of health cause more stress than the actual things. How about trusting your body enough to know what’s right for you? You’re up for the challenge, I guarantee it.
9. 90/10 or 10/90?
A lot of us focus on rules, numbers or specific amounts in an attempt to lose weight and feel healthier. We vow to eat a certain number of calories, for example. Even Uncle Sam falls for the magic of numbers (the failed 5-a-day vegetable campaign that is now being retired). But getting healthy is about being healthy. 90% of your regular habits and 10% of healthy habits added to that is just not a recipe for health. It’s got to be the other way around.
8. Eat something green at every meal.
Pretty easy! It should be at least half of the portion size, plate, cup…
7. Absolutely cut out the sodas and sugary drinks.
Yup, they have to go.
6. Don’t eat anything that comes in a box, bag or package.
I’m not talking about a bag of frozen broccoli or a jar of almonds. I’m talking about processed, packaged, preserved foods. This is a big commitment. It is tough. But there is just no way you can be as healthy and fit as you want if you don’t stick to this most of the time. You can cheat (we all do). But keep that 90% in mind. Keep it fresh.
5. Eat meat that isn’t so processed.
Vegetarians don’t have to worry about this too much (unless you’re eating lots of processed mock meats). Fresh, clean, lean chicken and fish is going to do wonders for your health in the long run – you’ll help prevent cancer, high blood pressure and heart disease. Sausage, bacon, deli meat, processed meats, on the other hand? Carcinogen special.
4. Eat a salad – every day.
So, I’m a little obsessed with my daily salad. But it’s such a no-brainer! You can even enjoy some goodies on it (nuts, a little cheese, dressing). Who said humans were meant for burritos and sandwiches?
3. Fight stress.
Whether it’s with a run, meditation, yoga, prayer, or a hot bath, find something that makes you feel completely relaxed, and do it a lot. Think of it as your 20-minute love insurance – as in loving your own life! Do this consistently for two weeks – most of us don’t commit to making ourselves feel great on a long-term basis. Try this out, and you will feel flat amazing. It may be the most important thing for your health.
2. Rethink the workouts.
Don’t do it if you even remotely dislike it – you won’t stick with it (who would?). My secret? Just put those sneakers on – that’s literally 90% of the battle. So, don’t think “I have to work out!” Instead, think, “I have to put my shoes on!”
1. Don’t worry.
Most of the stuff circulating in the media is old news with shiny new sprinkles on it. Or it’s based on a press release or a biased study. I’m not saying you should ignore information – by all means, educate yourself. But the general idea with a lot of “news” is to frighten the living daylights out of you so you’ll buy something. You’re doing pretty well, actually. So don’t worry – just keep learning and doing new things. It will all add up.
Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!
Technorati Tags: health, lifestyle, stress, health news, fresh food, easy health tips
Posted By: Mark Sisson
The Tuesday 10
It can be frustrating to stick with a healthy diet when factors like cost and kids enter into the equation. Junior Apple Kathy Lee faces a challenge many moms are familiar with: how do you provide kid-friendly fare that is both nutritious and inexpensive?
10. Switch snacks to veggies
A large part of your grocery bill can be eliminated by avoiding the processed snacks and treats kids love. Parents know that Pop Tarts and Gushers are unhealthy, but there are plenty of seemingly healthy snacks – things that promise nutrition like “nutri-grain” crackers and “vitamin-enriched” gummy treats – that really rack up the total bill. The truth is, most of these processed “healthy” items are no better than candy, so as a parent, you don’t have to feel guilty for steering clear of them and heading for carrot sticks, apple slices and celery instead. An entire bag of fresh apples costs less than a single box of crackers, and is much healthier. Make the switch from boxed snacks to fruit and vegetables.
9. Eliminate soda, sports drinks and juice
These items are expensive and unhealthy (though they almost always carry tricky health claims). Many moms are tempted to buy juice – and 100% real juice is often the most expensive of all. But even “real” juice is really just sugar water. Have the kids drink water instead. They can have juice when they go to Grandma’s.
8. Going organic?
We all think of organic food as being more healthy – and generally, that’s true. But organic products are also much more pricey. Mark recommends making a choice to save yourself cash. While organic produce is a nice idea, it’s not the end of the world if you buy the regular tomatoes. Animal products like meat and cheese, however, are better when they’re organic. If you are going to spend a little extra money, spend it on the organic animal products and don’t worry about the lettuce. If you can’t afford organic foods, look for food that is at least produced in-state. Or, try to find out if there are local farms or butchers (bonus: they are often less expensive, too!).
7. Freeze!
Frozen berries, vegetables and meats are generally much cheaper than fresh foods, and the irony is that many times, these frozen items are actually “fresher” than the fresh stuff! At least one frozen vegetable is always on sale, and they tend to rotate, so your family can eat healthy and enjoy a nice variety for just a few bucks a day! Cooking for a family day in, day out can get tiresome, so whipping up nightly stir-fries or stews with varying veggies is a simple, cheap way to keep things healthy and interesting.
6. Watch the sales
Even that expensive European salad blend goes on sale at some point. Grocery stores tend to rotate the sales on spinach, romaine and other lettuce blends. Why pay 4 dollars for a bag of mesclun when you can get 2 bags of spinach for 5 bucks? Just keep an eye on the sales, and be sure to eat the greens within a few days so you’re staying fresh.
5. Avoid the middle aisles
Anything found in the middle aisles of the market – from crackers to cookies to cereal – is generally processed and unhealthy, not to mention outrageously expensive. The trick to watch for is the marketing: you’ll see “nutri-grain” and “whole grain” and “reduces heart disease” plastered on many sugary products. Don’t fall for the hype. Save your health and your bank account by sticking to the frozen and fresh sections as much as possible.
4. Check out the farmer’s market
Many towns have farmer’s markets on Saturday or Sunday, where you can purchase fresh, local produce for pennies on the dollar. Ask around!
3. Buy bone-in meat
An easy way to save money on chicken, a great lean protein source? Buy bone-in. It’s a little less convenient but will save you quite a bit of change. Tuna fish with oil instead of water is cheaper, and ironically, much healthier than the expensive white version.
2. Buy off-label or store brand
Olive oil, canned tomatoes, tomato paste, peanut butter and other healthy staples are just as healthy in the no-name variety.
1. Give beans a chance
Legumes are an incredibly cheap protein source. Even the pickiest kids love split pea soup and chickpeas on their salads. A typical bag of beans is under a dollar, and makes a perfect base for a soup, stew or vegetable bake. And kids typically enjoy beans.
Sponsor note:
This post was brought to you by the Damage Control Master Formula, independently proven as the most comprehensive high-potency antioxidant multivitamin available anywhere. With the highest antioxidant per dollar value and a complete anti-aging, stress, and cognition profile, the Master Formula is truly the only multivitamin supplement you will ever need. Toss out the drawers full of dozens of different supplements with questionable potency and efficacy and experience the proven Damage Control difference!
Posted By: Worker Bee
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