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Healthy Food Recipes To Lose Weight Biography

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Around half of all children take their lunch to school – that’s 5.5 billion packed lunches every year. Unfortunately, many of them are unhealthy!

According to a Food Standard’s Agency study, nine out of 10 packed lunches contain foods high in sugar, salt and saturates and fewer than half contain fruit. Here’s how to pack a nutritious lunch for your kids…

Use wholegrain or wholemeal bread, rolls and pitta and try ciabatta, mini baguettes, bagels and raisin or sun dried tomato bread for variety

Pack pasta or rice salads instead of sandwiches from time to time

Cut fat by using less butter, spread or mayo in sandwiches and choose low-fat fillings like lean ham, turkey, chicken, tuna in water, cottage cheese, Edam or banana

Add two portions of fruit – don’t just stick to apples and pears, though. For variety, add grapes, fruit salad, a slice of melon, a small box of raisins or a can of fruit in juice

Include cherry tomatoes, carrot and pepper sticks and add salad to sarnies

In the winter, fill a flask with vegetable, tomato or carrot soup – or even a casserole or stew.

Replace cakes, biscuits and chocolate with scones, fruit bread or low-sugar cereal bars (check the labels)

Swap fizzy drinks for water, unsweetened fruit juice, fruit smoothies, cartons of semi-skimmed milk or unsweetened yogurt drinks.

Healthy Snacks for Children and Teenagers

Fresh fruit – chop it into bite-sized pieces for young children to make it easier to eat or buy packs of ready-prepared fresh fruit slices or chunks

Mini boxes of dried fruit such as raisins or small packs of apricots or mixed fruit

Small packs of chocolate-covered raisins or nuts (avoid giving nuts to young children because of the risk of choking)

Chopped up vegetables such as carrot, celery and pepper sticks and cherry tomatoes with a favourite dip (look for those low in salt and fat if you’re buying ready-made dips)

Fresh popcorn made without salt or sugar

Wholemeal toast with peanut butter and banana or low-fat soft cheese and tomato

Fruit smoothie

Unsweetened yogurt drinks or a pot of low-fat fruit yogurt or fromage frais

High-fibre cereal with semi-skimmed milk

Wholemeal sandwiches filled with lean meat, chicken, tuna in water, cheese or egg and salad.

Small packets of unsalted nuts and seeds – try mixing with dried fruit.

The main appeal of keeping your fat intake low and eating starchy carbohydrate foods instead is that you can enjoy so much more food. You can relish vast quantities of starchy, high fibre foods. Whilst a high-fat snack is over in seconds, you are still munching on an alternative carbo food. It is possible to eat a whole meal for the equivalent calorific value of one packet of crisps!

Red Meat

Use smaller quantities of meat in meals and larger quantities of beans, vegetables or pasta. Use lean cuts of meat or trim off any visible fat.

Poultry

Most of the fat content of chicken is just under the skin, so remove the skin before cooking and the fat comes away with it. Try organic chicken or turkey - the flavour of the meat is different compared with intensively produced birds which can be rather tasteless. You get a better eating experience, the birds get a better life!

Fish

This is such a fabulous food. We need to eat more of it, but save the fried variety for a real treat. Tuna fish risotto, salmon stir-fry or smoked mackerel with baked potatoes make excellent meals. These oily fish are higher in fat compared with white fish such as cod or hake, but the fat is essential fat. We need a small amount of these essential fats every day. They are the omega 3 and omega 6 fats which are used by the body to balance hormone levels, reduce inflammation in joints and produce elastic connective tissue - which is the basis of wonderful skin.

Cheese

All hard and cream cheeses are high-fat foods. Reduce the amount of cheese in sauces and dishes by using smaller amounts of strongly flavoured cheese or adding the cheese to the top of the dish instead of in the dish. Try lower-fat cheeses such as Edam, Gouda and Jarlsberg cheese as well as cottage cheese. They make great sandwich or baked potato fillings mixed with chopped spring onion, watercress, pickles or chutneys.

Cook rice according to package directions. Heat the olive oil in a large skillet or wok. Add the onion and garlic and sauté for 3 minutes. Add the soy sauce, sesame seeds, wasabi paste, red-pepper flakes, mushrooms and tofu and stir well. Sauté for an additional 5 minutes. Stir in 1/3 cup water and the kale and sauté about 4 minutes, until the kale is slightly wilted and crisp-tender. Spoon ½ cup cooked rice into each of four individual bowls and top with about 1 ½ cups shiitake-kale mixture.

Nutrition per serving:

Calories: 320

Carbohydrates: 54 g

Protein: 12 g

Fat: 7 g

Sodium: 304 mg

Fiber: 4 g

Why it’s good for you: Salmon, especially wild salmon, is rich in vitamin D and omega-3 fatty acids, which will protect your heart. Research has found that omega-3s may also be associated with protecting against premature brain aging and memory loss.

How to eat it: Grill your salmon with lemon, garlic and a little soy sauce. If you have leftovers, refrigerate to put on top of a salad later.

Serving size: 3 oz.

Calories: 155

(MORE: Fish Oil for Heart-Attack Prevention: Is It a Myth?)

Recipe: Dr. Janet’s Easy Roasted Salmon

Yield: 4 servings

Ingredients

4 6-oz. wild salmon fillets

1 lemon, cut into 4 wedges

Freshly ground black pepper

¼ cup minced fresh dill (or one small bunch)

4 cloves garlic, peeled and minced

Preheat oven to 400°F. Spray a 13-in.-by-9-in.-by-2-in. glass baking dish with nonstick spray. Place the salmon fillets in the baking dish. Squeeze juice from one wedge of lemon over each fillet. Sprinkle the salmon with black pepper, chopped fresh dill and minced garlic. Bake until salmon is opaque in the center, about 20 to 22 minutes.

Nutrition per serving (1 fillet):

Calories: 251

Sodium: 78 mg

Fat: 11 g

Carbohydrates: 2 g

Dietary fiber: <1 g

Sugars: <1 g

Protein: 34 g

We all know what anxiety feels like. Your heart pounds before a big presentation or a tough exam. You get butterflies in your stomach during a blind date. You worry and fret over family problems or feel jittery at the prospect of asking the boss for a raise. These are all natural reactions.

However, in today’s hectic world, many of us often feel anxious outside of these challenging situations as well. If worries, fears, or anxiety attacks seem overwhelming and are impacting your daily life, you may be suffering from an anxiety disorder. Fortunately, in addition to anxiety treatments, there are plenty of things you can do to help yourself and reduce your anxiety symptoms, control anxiety attacks, and regain control of your life.

If you have an eating disorder, you may believe that being thin is the key to being happy, or that if you can control what you eat, you’ll be able to control your life. But the truth is that happiness, confidence, and self-empowerment come from accepting yourself for who you truly are—and that’s only possible with recovery.

Overcoming an eating disorder involves rediscovering who you are beyond your eating habits, weight, and body image. It also involves learning to recognize and deal with your emotions in healthy ways, rather than using food—whether by obsessing about it, avoiding it, or overeating—as a substitute.

Heart disease is a worldwide problem and the leading cause of death among Americans. The good news is that over the years, nutrition experts have come a long way in determining what's good for our hearts. Things like alcohol and fat aren't the evil things doctors once thought they were. The trick is to have the right kinds of fats and to drink alcohol in moderation. There isn't any one magic food that can guarantee a healthy heart, but adding certain foods to your diet on a regular basis can go a long way to helping you to avoid the emergency room or operating table.

We'll get to some specific foods in our top five list, but what most people should know is that a whole-foods approach to eating is the healthiest way to go. By whole-foods, we don't mean the trendy grocery store that puts a dent in your bank account. We're talking food in its most natural state. For example, raw veggies are best, followed by lightly steamed or sautéed. Fresh potatoes with the skin on are loaded with vitamins and nutrients, but potato chips will clog your arteries. Whole grains like oatmeal are great for you, but sugary, processed instant oatmeal packets lack many of the healthful properties of their unprocessed cousin.

Avoid packaged and processed foods as much as possible and you've got a head start on our list. That said, we'll get to the top five heart healthy foods. Who's hungry?

A whole grain contains the entire kernel; refined grains have been milled -- a process that removes the bran and germ. Ditching these two ingredients may help the shelf life, but it removes B vitamins, fiber and iron. Some refined grains are enriched, meaning some of the vitamin B and iron is added back into it, but you still miss out on the fiber. So what's the big deal about eating the entire kernel and loading up on fiber? You can cut your risk of heart disease by about 15 percent, that's what. This happens because fiber acts like a Brillo pad on the inside of your artery walls, cleaning out the bad cholesterol before it has a chance to stick around. Whole grains are also packed with vitamin E and as most people know, the fiber will aid your digestion -- an added bonus. If you want to make the switch from refined to whole grains altogether, you can reduce your risk of heart trouble by up to 30 percent.

So what are whole grains? Oatmeal, for one. And yes, we mean the plain old boring oatmeal, not the yummy sweet packets we discussed on the previous page. You can sweeten your oatmeal with a little cinnamon or scoop a little fresh fruit preserves in while cooking. You can even cook it with a blend of apple juice and water. If oatmeal isn't your thing, get a high fiber, whole grain cereal. Just one bowl of Raisin Bran a day can lower your cholesterol level by 16 to 28 points. Look for breads that list whole wheat as the leading ingredient and try brown rice instead of white.

I would have a bad day and reach for a packet of crisps or a chocolate bar as a way of making myself feel temporarily better.

I would go to the kitchen, open the cupboard doors and decide which, out of the many treats and titbits inside, I wanted to soothe me.

Watching the television programme made me realise just how little thought I gave to food. It is always “just there”. I can have whatever I fancy, and if it isn’t in the house then I would just head to the shop (I live on a street which has two of the “Big Four” supermarkets at each end.. open 24 hours and stocking everything I could possibly want).

That is part of the reason why I am here at WLR. I was spoilt for choice; food was always in the cupboard and if what I wanted wasn’t there I could just go out and buy it.

The people on the programme were in a completely different world when it came to food. Depriving themselves of meals so their children could eat. Literally have a few pence each day to spend on nourishing an entire family;

having to decide whether to have beans OR toast - the two together being a luxury they could ill afford.

It was shocking and a real eye opener. It made me realise that for some people three meals a day is a complete luxury, whereas I would eat three hearty meals and still fill up with sweet treats and snacks, not because I was hungry, but because it was there and was a means of altering my mood for short time.

One of the comments which resonated with me most was the fact that the lack of choice was difficult. The famous celebrities who were sharing the experience of “food poverty” were astonished at just how little food people could survive on, and horrified to see that fresh fruit and vegetables, packets of crisps and chocolate bars were completely out of the reach of people living on the tightest of budgets.