I Eat Too Much Fruit and Not Enough Fat

Who knew. Apparently I eat too much fruit. And vegetables.

Last week I downloaded a fitness app on my cellphone and started tracking my food, exercise and water intake. In less than 48 hours several things became very clear.

• You can eat too much produce.
• Fruits and vegetables are high in carbohydrates.
• I don't eat enough fat. (WHAT??)

So, as I begin this journey of really understanding my food, I'm completely blown away. Although I've had a healthy whole foods diet for several years, I never realized I'm not eating foods in healthy proportions. 

That means no more bowls of strawberries for lunch, I guess.

Has a health or fitness program helped guide your nutrition and health progress? I'm all ears! What did you learn? Why do you still use the program?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Why is My Weight Fluctuating When I Eat Healthy and Exercise?

I've been on this healthy, whole foods lifestyle mission for several years now.

Is exercising making you gain weight? Photo Credit: SXC

But unfortunately, I've been getting lazy.

Sure, I still choose fresh vegetables and cook from scratch as much as possible. But with the hubby getting on the healthy bandwagon, it's time to ramp up my healthy lifestyle and cut out the convenience processed foods that had crept back into my life little by little.

I need to use less canned beans and soak my own.

I enjoy making salad dressing from scratch, so why am I not doing it?

*sigh*

Ironically, over the last few months, the numbers on my scale have been creeping up. What?? I'm watching my portions closer than ever, exercising more frequently and eating even more healthy than when I started this blog. Something isn't right!

But my clothes still fit and some of my jeans are even getting a little loose.

Apparently I'm building muscle while losing fat! I can tell I feel stronger since I've started swimming and walking on a treadmill regularly. But, I never thought about the fact that my weight might creep up during this process.

So, if you're on an adventure to a healthier lifestyle, don't get upset when the scale doesn't plummet. If you're diligent with your nutrition and exercise, you might just be increasing your muscle mass!

Have you noticed your weight fluctuating despite making healthy decisions? Tell me I'm not alone in this discovery!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

Roast 'em! The Easiest Way to Cook Vegetables

Chopped and ready to roast! Photo by Angela Tague

When I talk to friends and family about eating healthier they always tell me it's too difficult--or they can't imagine eating salads daily.

Well, I certainly don't eat a pile of lettuce each day, and I'm a busy gal that puts in 50 or so hours a week at work, so I have to keep it simple. If I can do it, you can too!

When I want a hot, healthy side dish of vegetables I roast them.

Simply wash and chop the vegetables into bite-size chunks, toss them in a light drizzle of extra virgin olive oil and spread them on a baking sheet. I cook the vegetables in a hot 425 degree Fahrenheit oven for 8-15 minutes until they're softened with crisp, golden edges.

Here's a few of my favorite vegetables to roast:

• carrots, onions & potatoes
• bell peppers, summer squash, cherry tomatoes & mushrooms
• broccoli & cauliflower
• kale

How do you like to prepare vegetables when you're in a hurry?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Eating Clean: My "S" Lunches

Photo: Beglip, Morguefile

The point of following a whole foods diet is to eat clean. Since I avoid preservatives and processed foods, this means cooking from scratch a lot.

Often I'm asked how I can do this without being in the kitchen for hours each day. Well, I try to keep breakfast and lunch simple. Breakfast is usually a mix of fruits, soy milk and juice blended into a smoothie.

At lunch, I stick to my favorite four "S" lunches:

1. Salads
Salads are so fast to put together. Start with a bed of dark leafy greens such as romaine or baby spinach. Then I chop whatever vegetables I have on hand, add a little cheese and chopped hard boiled egg (made ahead of time) for protein. Lunch is ready in 10 minutes or less. If you're not a vegetarian, add cubes of cooked chicken or turkey.

2. Soups
My go-to lunch soup is usually potato. I put a cup of water and a thinly sliced potato in a small pot. While it boils I chop up a bit of red onion. After the potato is softened and most of the water has evaporated, add a cup of milk and use a stick blender to make the soup creamy. Finally toss in the onion, some shredded cheese, a little seasoning and lunch is ready. This usually takes 10 to 15 minutes.

3. Steamed
Lately I've been on a Brussels sprouts kick. I've been buying them fresh and experimenting with how to cook them. Today I washed, cleaned and sliced in half a big handful of the little green cabbages. I tossed them and a thinly sliced potato into the steamer and five minutes later they were soft. I sprinkled on some sea salt, fresh ground black pepper and a pat of real butter. Yum!

4. Sauteed
Ok, when I have a little extra time, I fire up the rice cooker and saute a bunch of vegetables on the cook top. While the rice cooks, I slice onions, broccoli, carrots, tofu, mushrooms, bell peppers and really any other vegetable I want to add. Add a little extra virgin olive oil to a skillet and caramelize the onions and brown the mushrooms. Finally, I add the other vegetables and cook them just until they are warm and slightly softened. Serve over a bed of brown rice with a splash of soy sauce or liquid aminos for a healthy lunch in about 30 minutes.

What are your go-to, whole foods lunch favorites?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Sauteing Summer Squash

Yellow summer squash, tofu and red onions.

Tomatoes are showing rosy cheeks, peppers are ripe and summer squash are ready to pick off the vine. If you're overloaded with fresh yellow summer squash, I'm sure you're looking for several ways to enjoy it.

The other night I decided to saute some red onion slices and tofu cubes in olive oil. Then, I added thin disks of yellow summer squash. It was fabulous!

Since the entree had such a mild flavor I paired it with a peppery arugula and avocado salad.

Arugula and avocado salad.

How do you enjoy cooking summer squash? I usually roast or saute squash and toss it with a more flavorful vegetable, such as onions or carrots.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Arugula and Avocado Salad

My mouth-watering arugula and avocado salad.

The one good thing about these hot, dry days of summer is enjoying treats from the garden.

Thankfully a few of my friends are avid gardeners and love to share their produce.

(Thanks, Mandy & Jess!)

The other day I decided to play around in the kitchen with some fresh arugula. I've had the leafy greens in salads made with a blend of various lettuces, but this was the first time I've enjoyed arugula solo. It's sweet flavor with a peppery finish is definitely an acquired taste.

After playing with a few ingredients, I settled on making an arugula and avocado side salad to go with dinner. After rinsing the greens I added cubed avocado and slices of mozzarella cheese. Then I dressed the salad with a squeeze of fresh lime juice and a drizzle of olive oil. The creamy avocado was a perfect match for the arugula.

So, have you tried arugula? How do you like to eat it? I still have a few handfuls waiting the refrigerator, so I want to use it up soon!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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One More Reason to Eat Vegetables

Photo Courtesy Krumdieck, Morguefile.

Think of that salad or side of brussels sprouts as an extra nudge towards a smoke-free life.

As a writer, I do lots of reading. This morning I came across an article on Futurity claiming that eating vegetables makes the taste for tobacco less appealing. This is fantastic news for smokers implementing a healthier lifestyle.

“We knew from our previous work that people who were abstinent from cigarettes for less than six months consumed more fruits and vegetables than those who still smoked," explained Gary A. Giovino, chair of the Department of Community Health and Health Behavior at the University at Buffalo in the Futurity article. "What we didn’t know was whether recent quitters increased their fruit and vegetable consumption or if smokers who ate more fruits and vegetables were more likely to quit.”

Here are a few key points from the article:

Smokers who ate more fruits and vegetables...

•  smoked fewer cigarettes per day and scored lower on a common test of nicotine dependence
•  were three times more likely to be tobacco-free after 14 months than those who didn't eat an increase in produce
•  feel more full from the increase in fiber consumption. Some smokers confuse hunger for the need for a cigarette.

*Futurity reports on scientific discoveries by researchers at universities in the United States, United Kingdom, Canada and Australia.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Follow me on Twitter @AngelaTague to see what I've been up to!

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Eating Healthy, Quickly: 10 Minute Quesadilla Lunch

Layer on the veggies! Photo by Angela Tague

One of the number one excuses I hear people give for not eating healthy is time. Well, sure if you plan on making a four course meal from scratch you're going to be in the kitchen for hours. That's why I have a few go-to quick lunches I make often.

My absolute favorite is a pan-cooked veggie quesadilla. Now before you say you don't like spicy food or Mexican fare, this lunch treat is mild and flavorful--sans spices.


Pan-cooked Veggie Quesadilla in 10 Minutes

• olive oil
• soft tortillas (2 per meal)
• flavorful cheese crumbles
• fresh veggies (mushrooms, red onion, spinach, sliced tomatoes, roasted red pepper slices, etc.)

1. Simply preheat a large skillet. Spray it with a light mist of olive oil and keep the heat on a low-medium setting.
2. Place one soft tortilla in the pan. I use brown rice tortillas due to a sensitivity to gluten. These cook up crisp and delicious. I have not tried using a flour tortilla, but assume it works well too.
3. Now, layer on crumbles of a good quality cheese. I use a locally produced sharp white cheddar or a deli yellow cheddar. Choose a cheese with a bold flavor.
4. Finally, layer on the veggies. I used pre-sliced mushrooms (time saver!), thinly sliced red onion and pre-washed baby spinach leaves. I've been dying to also try roasted red pepper slices and fresh sliced tomato.
5. Top the veggies with a few more cheese crumbles. These help glue the quesadilla together. Place one more soft tortilla on top of the veggies and cheese and squish the concoction with a flat lid or bottom of a plate. Let the quesadilla cook for 3-4 minutes. Then, flip with a pancake turner and let the other side cook. Your lunch is ready when the tortilla slightly browns, the cheese melts, the onions soften and the mushrooms begin to change color. Are you drooling yet?

I cut my treat into wedges with a pizza cutter. If I'm feeling naughty the wedges get dipped into Daisy sour cream. (Read the ingredient list--it's only cream!) Finally, I add a handful of corn tortilla chips or baby carrots to the plate and I'm set.

So, what are you having for lunch?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Visit me on Facebook! I also blog about beauty, natural skin care, nutrition, crafts and cleaning tips. I post links on Facebook daily. :)

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Is Rhubarb a Fruit or Vegetable?

Fresh rhubarb. Photo courtesy MorgueFile

While dicing some stalks of rhubarb, the hubby asked if the red chunks were vegetables or a fruit.

Well, heck. I had no idea.

I was preparing a rhubarb-strawberry crisp, so I immediately thought fruit. Who eats rhubarb without sweetening it?

After a little quick research, we found out rhubarb is technically a vegetable. The perennial was initially grown for medicinal purposes in the Far East, according to the University of Ohio Extension Office.

Rhubarb Nutrition Facts:  One cup of diced, raw rhubarb

• has just 26 calories
• provides 45% of your daily vitamin K needs which helps blood clot and reduces your chances of bone fractures
• is a source of omega-6 fatty acids which promote hair and skin growth and regulates your metabolism
• can be eaten raw, but is very sour
• the green leaves are poisonous and shouldn't be eaten

So, how do you like your rhubarb? I enjoy crisps, pies and sauces to top ice cream. And, since the farmer's market is plentiful with rhubarb this week, I'll be eating lots of it! Yum!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Vegan Vs. Vegetarian

When practicing a healthier lifestyle, some people choose to adopt a vegan or vegetarian diet. When maintained correctly, both diets are low in saturated fats, rich in vitamins from plant sources and low in cholesterol.

Photo courtesy Wikimedia Commons.

But, just what is the difference between vegetarians and vegans?

Vegetarians:

• Do not eat meat
• Eat grains, vegetables, fruits, beans and legumes
• Some choose to eat small amounts of seafood and chicken
• Do consume foods created by animals such as eggs and milk
• Get protein from nuts, beans, legumes, grains, eggs and dairy products

Vegans:

• Do not eat meat
• Do not eat animal byproducts such as honey, eggs, milk and cheese.
• Eat a diet rich in grains, vegetables, fruits, legumes and beans

If you're considering a vegetarian or vegan diet, talk with your doctor about dietary concerns and how to stay healthy. When I chose to become a vegetarian in 1997, I didn't make healthy choices. I filled up on bread, pasta, pizza and candy bars. That's how you become a chubby vegetarian! Work with a dietitian or your doctor to learn about creating well-balanced meals.

Do you follow a vegetarian, vegan or other specialized diet? Please share how it has affected your health in the comments below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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Juicing 101: 5 Tips for Tasty, Healthy Juice

Photo courtesy Wikimedia Commons.

I love my juicer! I've had it for a few years and have learned much about tossing fruits and veggies in that little spout. Here are five tips for creating tasty juice.

1. Always peel citrus fruits before juicing. The white pith on the underside of the fruit skin makes homemade juice taste bitter.

2. After washing carrots, you can juice the whole thing: greens and all!

3. Mixing fruits and vegetables is a good thing. Some vegetables are bland or bitter when juiced. Try adding an apple to sweeten your veggie drink.

4. Only make as much juice as you'll drink in a day, or a serving. The longer you store the juice, the less nutrients it retains.

5. Don't throw away fibrous vegetable remains inside the juicer. Use this to make soup stock!

Do you have tips for making great, fresh juice? Please share in the comments below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living
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Tiger Woods Endorses Fuse Science Sports Nutrition Supplements

It's not uncommon for pro athletes to endorse products. Nobody bat an eye when David Beckham promoted Adidas sneakers, or when Maria Sharapova showed off her photography skills behind the Canon Powershot Digital Camera Series.

Tiger Woods
Photo by Molly A. Burgess,
Wikimedia Commons

Last week Tiger Woods announced he will endorse Fuse Science sports nutrition products. The nutritional supplements aid in vitamin and electrolyte levels and absorption. The oral drops absorb directly into the bloodstream, bypassing the digestion process.

Tiger Woods says the products will "enhance every athlete's ability to perform at their natural best" and increase energy levels.

But, isn't that the role of a healthy diet?

Athletes who consume fresh fruits, vitamin-packed vegetables and lean proteins have more energy and endurance on the field than their fast-food eating counterparts.

For example, adding protein to your breakfast staves off the mid-morning munchies and helps muscles build and repair themselves after a sunrise run or pre-practice yoga session.

Will Tiger Woods' endorsement of nutritional supplements lead athletes to believe supplements are healthier than absorbing vitamins naturally from fresh foods?

Whether you're an on-the-go high school athlete or squeeze workouts into a busy work schedule, time-saving nutritional options are appealing and an excellent boost to a healthy diet. But, supplements don't cure a growling stomach or satiate a post-workout appetite.

Until Next Time,
Choose Healthy!
Angela

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High Protein Foods: Pass the Peas, Please!

As a vegetarian, I'm always looking for high-protein foods. This week I stumbled upon a protein-packed food that costs less than $1.00 per pound -- dried peas.

You can imagine my surprise when I checked the nutritional listing on the back of the bag. Just 1/4 cup of peas contains 11 grams of protein. WOW!

Craving Peas

Dried split peas contain 11 grams of protein per 1/4 cup.
Photo by Jeltovski, Morguefile.com

After watching an episode of Chef Ramsay's Kitchen Nightmares, and eyeing a homemade pea soup, I had to make some myself.

Although I didn't have enough fresh peas on hand to make the soup, it turned out delicious and surprisingly filling with the dried peas. Thank you, protein!

Simple Recipe
I partially followed the soup recipe on the bag by simmering 1 pound of peas with 8 cups of water. Once the peas softened, I blended the mix with my stick blender, then added salt and pepper.

I know most recipes include sauteed onions, carrots and celery, but I wanted a clean, crisp pea flavor. And, it turned out delicious.

To make the soup a meal I added fresh toasted croutons to the top of my bowl. After chopping a dry whole wheat roll and drizzling it with olive oil, I toasted the bread cubes in the oven for 15 minutes at 425 degrees. They turned out crisp, flavorful and worked as a perfect compliment to the soup.

Do you have a favorite pea soup recipe, add in, topper or trick to share? Let me know. I'll be using dried peas a lot more in the future.

Until Next Time!

Choose Healthy,
Angela

Energy-Boosting B Vitamins

Dried beans, peas, soybeans and whole grains
are rich sources of vitamin B1, thiamine.
Photo by Ronnieb, Morguefile.com

B vitamins are known for their energy-boosting properties. But, what exactly are B vitamins and how can I get them from whole foods? Choose fresh whole fruits, raw vegetables, dried legumes and lean proteins daily.

Here's more about three popular B vitamins: thiamine, riboflavin and niacin.

Vitamin B1 - Thiamine
Thiamine is the leader of the B vitamins. Also known as B1, thiamine is a water-soluble vitamin. Excess thiamine is excreted through urine, so the vitamin needs to be replenished on a daily basis, according to The New York Times Health Guide online.


Thiamine's Purpose in the Body

Like other B vitamins, thiamine is crucial for chemical body processes. B1 converts carbohydrates into energy and helps the heart, muscles and nervous system function properly. When someone is deficient in thiamine, they may ... continue reading.

Asparagus is a good source of
vitamin B2, riboflavin.
Photo by Sideshowmom,
Morguefile.com

Vitamin B2 - Riboflavin

Also known as vitamin B2, riboflavin builds body tissues, helps maintain vision and controls metabolic activities in the body. Riboflavin in the heart, liver and kidneys protects cells from oxygen damage and promotes energy production in the cells.

The vitamin is a team player with other B vitamins. Riboflavin works together with enzymes to convert the amino acid tryptophan into vitamin B3, or niacin. Having enough vitamin B1 in the body helps ... continue reading.

Nuts and leafy green vegetables
provide niacin, vitamin B3.
Photo by Conejoaureo, Morguefile.com

Vitamin B3 - Niacin

Niacin is a member of the powerhouse B vitamins. Also known as vitamin B3, niacin helps regulate digestion, metabolism and the nervous system. Niacin is responsible for converting food to energy. Riboflavin, also known as vitamin B2, works with enzymes in the body to convert the amino acid tryptophan into niacin.

Water Soluble, Replenish Often

Niacin is a water-soluble vitamin. Foods rich in niacin must be consumed regularly since excess vitamins are dispelled in the urine daily. The body does not store niacin for future needs.

Adding niacin to your diet is easy by ... continue reading.

Until Next Time,

Choose Healthy!

Angela

Are bamboo shoots healthy?

Asian stir-fries often contain slender slices of soft, bamboo shoots. Although the vegetable adds texture and a corn-like flavor to the meal, does it add much nutrition? Are bamboo shoots healthy?

Bamboo shoots
Photo by Chamomile, Morguefuile.com

Once cup of bamboo shoots boiled with salt and drained (without any sauces added) only adds 13 calories to your dietary intake, according to Self Nutrition Data. Bamboo shoots also contain little to no cholesterol and are low in saturated fat.

However, bamboo shoots are naturally high in sodium--to the tune of almost 300mg of sodium per cup. And, when combined with salty teriyaki sauce, your Chinese meal may exceed your sodium intake requirements for the entire day.

But, rest assured, bamboo shoots offer nearly 2 grams of protein, 1.2 grams of fiber and 18 percent of your daily potassium requirements per cup.

Resources and Recipes:

Self Nutrition Data: Bamboo shoots, cooked, boiled, drained, with salt

Cooking.com: Thai Vegetable Curry

Epicurious: Spinach with Bamboo Shoots

Until next time,

Choose Healthy!

Angela
Whole Foods Living
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Garden Pasta

If your garden has an abundance of end of the season tomatoes, try this quick late-summer lunch for two. This recipe is vegetarian friendly and loaded with healthy whole foods.

(Photo by Hotblack, Morguefile.com)

End of Summer Garden Pasta

2 Tbs. olive oil

6 sliced shallots (or 1 cup chopped onion)

2 Tbs. minced garlic

1 cup chopped green, yellow or red sweet peppers (whatever grows in your garden!)

3 cups of chopped fresh tomatoes, including the skins

3 cups cooked whole wheat pasta or whole grain rice

Measure olive oil into a non-stick skillet and warm to a medium setting. Saute sliced shallots, minced garlic and chopped peppers until the shallots are opaque. Add the chopped tomatoes and allow the mixture to simmer and reduce for approximately 10 minutes.

For a more hearty sauce, add 1 cup of sausage-flavored soy crumbles (I like the Morningstar Farms brand) to the simmering tomato mixture.

Spoon the sauce over a bed of whole grain spaghetti or whole grain rice.

Serve the pasta with a fresh tossed salad.

Until next time,

Choose Healthy!

Angela
Whole Foods Living

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