17 Things I've Learned While Using My Fitness Pal

Today is my 16th day of tracking my exercise, meals and snacks using the My Fitness Pal app.

When the hubby mentioned it to me I thought it'd be fun to try. I'm always looking for ways to be healthier and it might be a good thing to learn more about portion control. Well, I've learned about portions and so much more.

Here's 17 insights and thoughts since I started using the app.

1. Spices (such as ground cinnamon and garlic powder) do contain calories and should be logged.
2. Choose portions based on your needs, not what a food package says you should eat.
3. I feel guilty if I go over my daily allotment of calories and try to be better the next day.
4. Having friends to "like" your health achievement updates on the app is wonderful!
5. I've never eaten one portion of pasta in my life. I want a big bowl or none at all.
6. Celery does indeed have calories, contrary to popular dieting myths.
7. Olive oil is a healthy unsaturated fat but it's high in calories. Use it wisely.
8. I don't get enough sodium, potassium, or protein most days. I'm working to improve that.
9. I find myself snacking less since I have to be honest and log it.
10. I make everything I put on my plate count and strive to eat more nutritionally balanced meals.
11. I'm happy to see restaurant food and popular recipes are included in the food search feature.
12. Why is peanut butter and cashew butter so high in calories?
13. I love being able to track my daily vitamin and mineral consumption.
14. I feel proud each time I log exercise or physical activities, like mowing the lawn.
15. I can enjoy cake -- in moderation -- and still meet my daily health goals.
16. Alcoholic beverages and cheese have more calories than I realized.
17. A half cup portion is not very big. I've been eating too much of most foods.

Do you use My Fitness Pal? What feature or information has surprised you most since you started using it? Tell me in the comments below.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Google Gets Healthy? Nutrition Search Enhancements Coming Soon

Photo Credit: Morguefile

When you write about food and nutrition often, you tend to read every blog, news article and Facebook post you can find on the subject.

This morning I ran across a piece on PCmag's website about a new nutrition-focused search feature on Google.

Check it out here: "Google Brings Nutrition Information to Search" by Angela Moscaritolo

In a nutshell, Google is introducing a new way to present search results based on nutrition questions. The search giant has loaded data about fruits, vegetables, meats, cooking and nutrition in general into it's own database. Now when you ask "How many calories are in an apple?" you'll simply get the answer, not a list of links to wade through hoping to find the information you're looking for.

Cool. Well, cool for the simplicity of search. Not so cool for those of us that want to be found by readers. But, hey, it's a move in the right direction to give people the healthy information they desire. Way to go, Google!

This new feature rolls out on mobile and desktop searches in the United States during the first two weeks of June 2013. Will you be trying it out?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living
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Healthy Headlines for April

Photo: SXC

Today may be a day off from the Blogging from A to Z Challenge, but I'm still staying busy! I write about health, food and nutrition daily for several publishers and brands.

Here's what's hot off the press!

• I'm Allergic to Wheat: Now What?
• Is sushi as healthy as it seems?
• 2-minute fruit parfait: The perfect breakfast or snack
• HCG diet dangers you need to know
• Vegetables to-go! How to eat more veggies
• 5 Reasons to add dark chocolate to your menu

Want to read more? Follow me on social media!

I'm on Twitter, Facebook, StumbleUpon, Google+, Pinterest and LinkedIn!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: I'll be back on Monday with my "M" post for the A-to-Z!

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Why Write About Food?

Photo Credit: SXC.HU

Well, here we are at the end of the first week of the Blogging from A to Z Challenge. Since I'm meeting so many new readers (Hello!), I thought I'd use Day "F" to explain why in the world I write about food.

Well, obviously I have to eat to survive. You do too!

But, seriously, I write about food to keep myself accountable and on track with my healthy eating decisions. Dieting doesn't work. But, making lifestyle changes and good decisions each day do. Whether you're trying to lose weight, maintain weight loss or control a medical condition with diet--eating clean, whole foods is the way to go.

Whole Foods Living is my little corner of the web where I can share my experiences about trying new foods. I also like to give tips for making healthy foods a little more appealing or easy to work with. Really, I'm just a gal that loves to eat and feel good. So, I eat healthy. And, I like to write/talk/blab/chatter. So, here I am.

Thanks for stopping by!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Are you just finding this blog today? Well, you should check out what's been going on this week! I've been busy with the Blogging from A to Z Challenge. Here's quick links for my posts from earlier this week!

A: Learning to Love Asparagus
B: Is Butter Better than Margarine?
C: 4 Ways to Eat Cabbage and Like it!
D: Dip It! 3 Healthy Dips for Snacktime
E: Edamame: Tasty Bean, Funny Name

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Garbage Lunches are Often the Best

Squash! Photo: SXC.HU

I know I'm not alone when I say sometimes the best lunches or dinners are those that come together on a whim. Whether you toss together a few random leftovers or try a new food combination, these experiments can easily turn into new favorite dishes.

Today my "garbage" lunch turned out fantastic. OK, hear me out.

Over the weekend I tried a can of Campbell's Butternut Squash Bisque soup. I've had pumpkin soup in the past, and soups seasoned with sauteed squash, but never a straight up butternut squash bisque. The creamy soup has a mild, sweet flavor with a dash of seasoning that reminds me of pumpkin pie. It was good as a side dish. The soup was even better as the base for my throw-together lunch.

In a pot, I warmed my leftover soup, some leftover roasted broccoli and cauliflower and leftover jasmine rice from last night's Mexican meal. I let the random ingredients simmer until the mixture was thick and creamy. It was delicious!

Next time you're not sure what to make for dinner or lunch, get creative. You never know what random leftovers will blend together to make a delicious meal.

Do you have a favorite (but odd) go-to lunch or dinner? Tell me about it in the comments!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Food Fraud: Lawn Grass in Tea Bags

Tea bags. Photo: SXC

Yesterday morning Good Morning America gave a shout out to buying whole foods. Why? Because food fraud is on the rise.

A report and investigation conducted by the U.S. Pharmacopeial Convention (USP) unveiled practices that don't seem too surprising: juices diluted with sugar, water and other juices and olive oil thinned with less expensive oils.

But, what caught my eye was the discovery of lawn grass and dried ferns in tea bags. Yuck! Thank goodness I take the time to make my own herbal tea blends at least 50 percent of the time.

Did you miss the report on Good Morning America? Watch it here:
EXCLUSIVE: Group Finds More Fake Ingredients in Popular Foods

If you've ever needed a push to buy whole, fresh unprocessed foods--this report might just be it! Are you working toward a healthier diet this year? Please let me know in the comments below how you're overhauling your grocery cart!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Gluten-Free Food List

Fruits and vegetables are gluten-free. Photo from Wikimedia Commons.

Wheat is a wonderfully nutritious whole grain. But, if you have Celiac disease or a sensitivity to gluten, eating certain grains -- including wheat -- can make you extremely sick. Gluten is a protein found in wheat, barley, rye and triticale. Some oats are also tainted with gluten, because oats are often processed in the same facilities at other glutinous grains.

When I learned I had a sensitivity to gluten, I immediately thought of all the things I couldn't eat. Pancakes, bread, salad dressing, ice cream... the list never ended. But, switching to a whole foods diet and eating very little processed foods made it so much easier to be aware of gluten-tainted foods.

If your doctor has recommended a gluten-free diet, here is a list of naturally gluten-free foods to add to your shopping list. And by the way, you can have Celiac disease and eat your cake too. Just make it with rice flour! :)

Gluten-Free Food List:

• fresh fruits
• fresh vegetables
• nuts
• meat (not covered in breading or sauces)
• lentils
• beans (navy, kidney, pinto, black...all of them!)
• minimally processed milk and cheese
• eggs
• corn and hominy
• peanuts
• potatoes
• seeds
• rice (jasmine, brown, white...all of them!)
• olive oil
• apple cider vinegar
• agave syrup

See, there really are many, many foods you can still enjoy. This list is not exhaustive, and just what I could think of off the top of my head. Speak with your doctor about any specific food concerns you have while eating gluten-free.

Here are some gluten-free ideas for Easter brunch, or a special weekend dessert!
5 Naturally Gluten-Free Desserts
Gluten-Free Easter Brunch Ideas

Do you have a favorite gluten-free snack? I'm always looking for new healthy afternoon snacks to munch on while I write. Please share your snack ideas in the comments below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Raspberry-Banana Smoothie



Fresh Raspberries
Photo from Wikimedia Commons

After I exercise, I like to indulge in a fruit smoothie. The natural sugars prolong my post-workout energy high. Plus, it's an easy way to get part of my daily fruit intake without lots of chopping, juicing or peeling.

Today I created a banana-raspberry smoothie. It's sweeter than most of the morning drinks I create, but it makes my sweet tooth happy!

Here's the recipe:

1 cup milk (use any kind you like: cow, almond, soy, etc.)
1 peeled banana, chunks
1/2 cup fresh raspberries, washed and whole
1 Tbs. raw honey
1 Tbs. milled flax seed
5-6 ice cubes

Place all ingredients in a blender and pulse until smooth and creamy. Enjoy!

Now, while you sip, here's how you're fueling your body. The banana serves up a healthy dose of vitamin B6, potassium and fiber. Plus, one banana only has 1 gram of sodium and helps prevent high blood pressure. The raspberries are full of skin-clearing antioxidants, vitamin C and dietary fiber. And, the Omega-3 fatty acids in the flaxseed reduces inflammation and blood pressure.
Drink up!
　

Until Next Time,
Choose Healthy!

Angela
Whole Foods Living

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What are Lentils?

Dried Red Lentils
Photo by Jules,
Wikimedia Commons

As a vegetarian, I'm often asked, "So, what do you actually eat?"

Usually my response includes a list of what I've eaten recently such as chickpeas, lentils and whole grain pasta. Lentils almost always make the list because I absolutely love them. Not surprisingly, I am usually faced with a blank stare.

When a friend recently told me her only experience with lentils was watching her friend's pet ferret use them as bedding in a playpen, I knew it was time to write a post about my favorite protein-packed food.

Lentil Nutritional Information
I usually start my response with something like, "Well, they look like a tiny flat bean. But, they're a legume." Lentils come in several colorful varieties including brown, green and red.

This whole food provides a great source of protein, B vitamins, magnesium, iron and folate. Lentils can help lower cholesterol and regulate blood-sugar levels. Plus lentils are nearly fat-free and low in calories. One cup of cooked lentils contains just 229 calories, according to the World's Healthiest Foods.



Boil green lentils to soften.
Photo by Alvimann,
Morguefile.com

Cooking with Lentils
I use lentils in everything. They thicken soups and stews, mash into a fabulous meatloaf or burger-like structure and toss well in a salad. I've even found a brownie recipe using lentils that I'm dying to try.

Next time you want to try a meatless meal, use cooked lentils in lieu of ground beef. The tiny little legumes tend to take on the flavor of other foods in the dish, making them a filling way to bulk up any recipe.

Until Next Time,
Choose Healthy!
Angela

Juicing Carrots: A Burst of Vitamin A



One cup of raw carrots (pre-juicing) gives you over six times
the recommended daily percentage of vitamin A.
Photo by Kander, Wikimedia Commons

What's a girl to do when carrots go on sale for 50 cents a bag? Juice 'em! To the naysayer, the thought of making juice from a vegetable may sound, well, icky. But crunchy carrots turn into a sweet, refreshing juice in a matter of seconds with an electric juicer.

And they give your body a vitamin packed pick-me-up.

Health Benefits of Carrots

One cup of raw carrots (pre-juicing) gives you over six times the recommended daily percentage of vitamin A. Carrots are also high in vitamin K, vitamin C, potassium and fiber. The antioxidants in carrots promote eye health, ward off cardiovascular disease and help prevent some cancers.

Mix it Up

My favorite way to drink carrot juice is with a splash of fresh juiced lemon or mixed with apple juice. I have tried mixing carrot juice with the juice of other vegetables -- including cucumbers, kale and celery -- but the result was too bland.

The World's Healthiest Foods website recommends mixing fresh juiced carrots with soy milk and bananas for a breakfast shake. Since I like soy milk, and this concoction sounds like it might have a sweet taste, I'll have to give it a try.

What are your favorite juicing mixes?

Resources and Suggested Further Reading:The World's Healthiest Foods, The George Mateljan Foundation: Carrots
SoyQuick: The Benefits of Juicing Fresh Carrots

Until next time,
Choose Healthy!

Angela
Whole Foods Living

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Please Pass the Stevia

Welcome 2011. After the sugar-rush over indulgence of the holidays, I decided it was time to remind myself about natural sweeteners. Refined white sugar, you are the devil. Please pass the stevia.

What is Stevia?

Stevia powder is derived from Stevia Rebaudiana Bertoni, a plant native to Central and South America. The calorie-free sweetener surpasses the sweetness of refined white sugar by 200 to 300 times, according to the American Dietetic Association.

Using Stevia

I've mixed stevia into hot herbal tea, sprinkled it over cereal and sweetened fresh, raw strawberries with the powder. Since the sweetener packs a powerful punch, I use much less than when I use refined white sugar. One little packet of stevia can sweeten at least three cups of tea. If you're diabetic or looking to shed a few pounds, give stevia a try.

Resources and Suggested Further Reading:

American Dietetic Association: Stevia

United States Department of Agriculture:

Nutritive and Non Nutritive Sweetener Resources

Green Plant: Green Sweeteners Compared:

Stevia, Brown Rice Syrup, Agave Nectar

The World's Healthiest Foods:

Is one type of sweetener better than the other for my body and the way my body processes them?

Until next time,

Choose Healthy!

Angela

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Facts About Peppermint

Peppermint oil may add a classic seasonal taste to your holiday baking, but how much do you really know about this plant? Also known as brandy mint or balm mint, peppermint usage dates back to ancient Egypt, Greece and Rome.

Peppermint plant
Photo by MrMac04, Morguefile.com

1. Mentha piperita -- the scientific name for peppermint -- was used for medicinal purposes as early as 1000 B.C. The essential oil is still prevalent in modern medicines that offer relief from headaches, nausea, irritable bowels, muscle pain, congestion and diarrhea, according to the University of Washington's Department of Family Medicine.

2. Peppermint plants grow in North America and Europe, although the plant originated in the Mediterranean. The herb, which is a hybrid of water mint and spearmint, can grow up to 3 feet tall in a well-tended garden.

3. Peppermint oil can soothe inflammation and sunburns. Simply open a capsule of peppermint oil and apply it directly to the skin. The oil also soothes itchy dry skin, scabies, is an antiseptic to clean wounds and soothes acne. Children under 7 years of age and pregnant women should avoid using peppermint oil without the guidance of their family physician.

4. In the early 1900's, peppermint was used to control pests. The strong scent of peppermint oil worked as an insect repellent and a lure for nuisance rats. Business owners placed peppermint oil soaked cloths in bags, then had ferrets chase the rats into the bags.

5. Breathing the fumes of peppermint oil though aromatherapy produces positive results for humans. The oil stimulates the senses, mildly reducing fatigue and depression.

Sources and Suggested Further Reading:

University of Washington, Department of Family Medicine: Peppermint (Mentha piperita)

University of Maryland Medical Center: Peppermint

National Center for Complementary and Alternative Medicine: Peppermint

Annie's Remedy: Homemade Insect Repellent

Earth Easy: Natural Insect Pest Control

Essential Oils: Peppermint essential oil information

Until next time, 

Choose Healthy!

Angela