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 With the 4th of July right around the corner, this one’s for the adults. Light beer can be a good choice to let loose without wrecking your hard work and we’ve compared some of the top light beers below. It’s common for most light beers to hang around 100 calories and 4.2% alcohol by volume (ABV). If those super-low calorie beers (Miller64 and Bud Select 55) seem like a dream come true, the calorie reduction also means reduction in alcohol content. Use regular Budweiser as a baseline for comparison.
BASELINE: Budweiser 145 Cals, 5.0% ABV ____________________ AROUND 100 CALORIES: Michelob Ultra 95 Cals, 4.2% ABV • Natural Light 95 Cals, 4.2% ABV • Busch Light 95 Cals, 4.1% ABV • Miller Light 96 Cals, 4.2% ABV • Coors Light 102 Cals, 4.2% ABV • Bud Light 110 Cals, 4.2% ABV ____________________ LOW CALORIES, LOW ALCOHOL: Miller64 64 Cals, 2.8% ABV • Bud Select 55 55 Cals, 2.4% ABV SOURCES Sortable Beer Calories, ABV, Efficiency Table http://www.efficientdrinker.com/beer/complete-calories-abv.html
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 Turmeric is a root in the ginger family that is ground into a powder and used as a spice. It’s what gives curry dishes their bright yellow color and lends an earthy, mildly mustard-like flavor to food. Turmeric has become very popular recently due to its health benefits (its active compound curcumin is where all the good stuff comes from) with thousands of research papers to back it up.
While the benefits are numerous, here are just a few: 1) Memory A study from this year showed that adults who took a 90mg curcumin supplement twice a day scored higher on cognitive function tests than those who took a placebo. 2) Heart Disease A 2017 medical journal review discussed how the antioxidant properties of turmeric can help protect against heart conditions such as heart muscle disease and irregular heartbeat. 3) Anti-Inflammation Curcumin is among the most effective anti-inflammatory compounds in existence. It’s been found to be even better than aspirin and ibuprofen. 4) Cancer Curcumin has the ability to inhibit cancer development and progression by working as a blocking agent and as a suppressing agent, inhibiting malignant cell spread. 5) Osteoarthritis A 4-week treatment of curcumin was shown to help relieve osteoarthritis pain among those afflicted with the condition. *Note that black pepper increases the bioavailability and effectiveness of turmeric, so if you’re getting your curcumin from turmeric and not a supplement, try and include black pepper when possible. SOURCES 5 Health Benefits of Turmeric https://www.prevention.com/food-nutrition/healthy-eating/a20635784/turmeric-benefits/ Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin... https://www.sciencedirect.com/science/article/pii/S1064748117305110?via%3Dihub The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5036591/ Turmeric https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/turmeric.php  Picking the perfect melon is a sensory experience. Some people give the fruits a thump and listen for a hollow sound to detect ripeness, but that’s not the most reliable way and there are other clues to look for.
Here’s your quick guide to picking the perfect melon. LOOK • Watermelon: round and even shape, dull (not shiny) exterior, look for a golden/cream colored spot (that’s where it sat in the patch and ripened), no stem or if there is one it should be brown • Cantaloupe: yellow/golden color (avoid green ones), deep recesses running end-to-end, smooth and round indentation where stem was • Honeydew: dull (not shiny) exterior, color should be pale yellow/light lemon (avoid green ones) FEEL • Watermelon: should feel heavy for its size, lift another of the same size and pick the heavier one • Cantaloupe and Honeydew: feel for mushy spots and avoid those, should feel heavy, stem end should give somewhat when you press it with your thumb SMELL • Watermelon: skip this test for watermelons • Cantaloupe and Honeydew: sniff the end opposite where the stem was and it should be sweet and fragrant, no smell means it’s not ripe and an alcohol/acetone scent means it’s fermenting SOURCES How To Tell If Your Cantaloupe Is Ripe https://www.oola.com/life-in-flavor/2401911/how-to-tell-if-your-cantaloupe-is-ripe/ Photo by Dmitry Bayer on Unsplash  We get being on a budget. Getting your week’s groceries to fit a certain dollar amount can be tricky, but there are times you should feel okay about spending a little more on certain items.
Here are a few foods where a couple of bucks can make a big difference: 1) Whole Grains For a couple more dollars, whole grain bread can provide you with many more nutrients and benefits than something like white bread. Whole grains are more gentle on your blood sugar levels and cause less inflammation than a refined, white flour. They’re usually much higher in fiber too. 2) Olive Oil Olive oil can be a very versatile kitchen item, so make sure you pick up a bottle that isn’t mixed with fillers like sunflower oil and spring for the extra-virgin variety sometime, even if it’s a small bottle, for the ultimate in flavor. 3) Wild Fish Buying wild-caught fish versus farm-raised usually means you avoid things like food coloring and antibiotics while also getting a healthier, leaner cut of fish that contains more Omega-3s and -6s. 4) Pasture-raised Eggs Eggs from chickens that are free to roam a pasture are not only more nutritious (since the chickens forage and eat a variety of foods as well as get exposure to sunlight), they also look and taste better. The yolks are a much deeper color and they cook up creamier and taste richer. 5) Grass-fed Butter This variety of butter can offer health benefits that the standard grain-fed variety can’t. Grass-fed contains 5 times more CLA (which can help reduce fat and protect against cancer), is a good source of butyrate (that reduces inflammation), and contains other vitamins and minerals like zinc and magnesium. 6) Parmesan Cheese Canned, pre-processed parmesan cheese contains an anti-clumping agent known as cellulose that’s made from wood fibers. While the FDA says it’s safe to add to food, you’ll get much better flavor and use less of it if you fresh-grate your own parmesan from a solid block. The extra money and effort is well worth it for the taste. SOURCES Butyrate inhibits inflammatory responses... http://gut.bmj.com/content/47/3/397.full 20 Foods You Should Always Splurge On https://www.eatthis.com/foods-to-pay-more-for/  Your grill is capable of many wonderful things. If you’ve made nothing but brats, burgers, and hot dogs on it, it may be time to mix it up. Here are a few unexpected foods that can be grilled and made even more delicious but really, the possibilities are endless.
1) Peaches Grilled peach halves turn into a delicious treat as they slightly caramelize on the grill. Top with frozen Greek yogurt and a drizzle of honey and cinnamon and dessert is done. 2) Asparagus Toss with olive oil, lemon pepper seasoning, and some shredded parmesan before grilling and you’ve got one of the best ways to cook asparagus. 3) Squash/Zucchini The smoky flavor from the grill goes nicely with zucchini and squash and the vegetables themselves add some nice color to your plate. The grill marks look great too. 4) Shrimp Marinate your shrimp and soak some bamboo skewers for about an hour before grilling. Just a few minutes of grill time per side, and the shrimp will turn opaque white and be ready to serve. 5) Mushrooms After being oiled and seasoned, smaller mushrooms can be skewered while larger varieties like portabella caps can go right on the grill. 6) Fish Fish works best on the grill when it’s in a foil packet. Add things like corn, tomatoes, onions, or cilantro to your packet to really round it out. 7) Pineapple Similar to the peaches, there’s something about the smoky sweetness of grilled pineapple that can’t be beat. 8) Sweet Potatoes Peel, cut into wedges or coins, toss with olive oil and seasonings and top with a vinaigrette before serving.  We know days can get busy and it can be hard to focus on ways to stay on track with your weight loss goals. Here are 5 tricks and tips to add to your back pocket that can be easily be incorporated into your day.
1) Watch Condiment Portions It’s easy to pile the ranch on that salad at lunch and not realize how many calories you’re consuming. Check your favorite bottle of dressing and measure out one serving, it’s probably a lot less that what your eyes tell you. 2) Choose a Parking Spot in the Back of the Lot Looking for small ways to increase the amount of time you move your body in a day, becomes a fun game! Every little bit helps. 3) Purchase a Wearable Fitness Tracker or Simple Pedometer It can be very addicting to watch your step count climb daily with a fitness tracker. There are several inexpensive options on Amazon that cost around $22-30 to get you started. 4) Drink Plenty of Water Water is essential for you body to function properly - not only does it aid in digestion, it also helps you to feel fuller faster. Being dehydrated makes your body and mind sluggish, it may also cause you to think you’re hungry when what your body really needs is hydration. 5) Eat Your Meals Slower It takes 20 minutes for your brain to send out signals that you’re full. So pay attention to how long you chew your food, spending more time chewing your food actually helps your body with nutrient absorption as well. We understand that eating slow isn’t always an option so reaching for a glass of water between bites will help you pace yourself and help you feel full faster. PHOTO CREDIT: Photo by Crew on Unsplash  Yogurt can provide you with calcium for bone health, probiotics for gut health, and protein to keep you strong and lean. It’s become very popular and the varieties available now are staggering. If you’ve been eating the same type every morning for a year, it might be time to switch it up. Here’s a quick look at the different kinds of yogurt you may run across at the grocery store. As always, read the ingredients list and be on the lookout for unnecessary added sugars when making your selection.
1) Traditional The standard yogurt you probably got started on. Traditional yogurt (we used to just call it “yogurt” because that’s all there was) is unstrained and usually very smooth and creamy. It typically doesn’t contain as much protein as the strained varieties such as Greek, however. 2) Greek Greek yogurt usually contains less sugar and carbs and up to twice the protein of traditional yogurt. It’s strained to remove most of its liquid and whey, which makes for a thicker and more dense yogurt with a tangy taste. Plain varieties can be used in cooking to make your own healthy sauces. 3) Viking/Icelandic Icelandic yogurt, also called Skyr, is one of Greek’s biggest competitors as it contains the highest amount of protein per serving of any type of yogurt. This is accomplished by being strained 4 times, resulting in a very thick but high-quality product. 4) Australian Falling between Greek and Traditional yogurts on thickness, the Australian style is unstrained and made with whole milk. Most varieties of Australian are sweetened with honey and higher in fat, so be sure to check calorie counts before making this your daily go-to. 5) Kefir Kefir is a fermented yogurt drink that contains more probiotics than typical yogurts due to the long fermentation process. It can be made with milk from animal or plant sources and has a tart flavor and effervescent bubbliness that is very interesting. 6) Non-Dairy Almond, coconut, or soy yogurts are all options if you’re dairy-free but still want yogurt in your life. Almond and coconut yogurts won’t typically have as much protein as Greek or Icelandic varieties however. 7) Lactose-Free While still a dairy-based yogurt, lactose-free varieties have been treated so that the milk sugar (lactose) is broken down to help those who are lactose-intolerant avoid discomfort. The nutritional value and texture of lactose-free yogurt is very similar to traditional yogurt. SOURCES Which Type of Yogurt Is Best? The Pros & Cons of 13 Different Kinds https://www.livestrong.com/slideshow/1011102-type-yogurt-you-pros-cons-13-different-kinds/#slide=1 The 10 Types of Yogurt You Need to Know About https://www.eatthis.com/yogurt/ Do You Know the 7 Different Types of Yogurt? http://www.wideopeneats.com/every-single-type-of-yogurt/ Vanilla Almond Dairy-Free Yogurt Alternative https://silk.com/products/vanilla-almond-dairy-free-yogurt-alternative Plain 5.3oz. & 24oz. http://sodeliciousdairyfree.com/products/cultured-coconut-milk/plain-cultured-coconut-milk  Bone strength is crucial for a happy, healthy life. You are constantly building and breaking down bone material and unfortunately, you reach peak bone density around the age of 30. This means it’s important to do everything you can to make sure you’re starting on a high note. If you’re past 30, there are still ways you can slow the loss of bone mass.
• Calcium plus Vitamin D and Others Calcium (found in dairy, salmon, kale, turnip greens) isn’t the only thing you need for strong bones. Vitamin D paired with calcium helps absorption. Here’s a previous post about where to get Vitamin D: https://www.simplypreppedmeals.com/blog/5-foods-that-provide-vitamin-d. It’s also been shown that Vitamin C’s (citrus, peppers, broccoli) antioxidant effects can help minimize damage to bone cells. Vitamin K (kale, broccoli, swiss chard) helps synthesize the proteins that create new bone material and also reduces the amount of calcium that leaves the body in waste. • Strength-training Avoiding a sedentary lifestyle has been shown to be good for bone health, but the most beneficial exercise is strength-training. Having the bones bear weight higher than what you’d encounter in everyday life leads them to react by becoming thicker and stronger. Full-body weight-bearing exercises like squats and deadlifts are the kind of thing you want for the greatest payoff. • Genetics You can’t change your genetics, but you can get a heads-up on if you’ll have issues down the road or not. Talking to Grandma about bone strength might be a strange conversation, but it’s one worth having. Find out if osteoporosis runs in your family and start heading it off now. SOURCES Comparative effects of vitamin K and vitamin D supplementation on calcium balance in young rats fed normal or low calcium diets. https://www.ncbi.nlm.nih.gov/pubmed/16261991 6 Ways to Strengthen Your Bones – No Matter Your Age https://health.usnews.com/wellness/articles/2016-09-09/6-ways-to-strengthen-your-bones-no-matter-your-age Bone health: Tips to keep your bones healthy https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060 |
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