healthy choice

I am currently very please with the new selections provided by Healthy Choice. Their new menus now include whole grains, good fiber, low fat, lean protein options that are not only good for the body but also gives your taste buds a surprise with every meal. Of their wide variety, I am very fond of the Spicy Carribean Chicken. I would definitely recommend this meal for a night when you don't feel like cooking and still want a complete entree.

From HealthyChoice.com:

Spicy Caribbean Chicken

This enchantingly colorful meal includes pineapple, black beans, corn, and chicken tenderloins in jerk sauce over a succulent bed of whole-grain rice. And, with 30 grams of whole grains and 15 grams of protein, this meal packs in much more than just unforgettable flavor.

Nutrition Information

Serving size: 8.5 oz (241 g)

Calories: 310
Calories from fat: 20

Amount/Serving %DV*
Total Fat (2 g) 3%
Saturated Fat (.5 g) 3%
Trans Fat (0 g)
Cholesterol (20 mg) 7%
Sodium (290 mg) 12%
Vitamin A (10%)
Calcium (6%)

Total Carbohydrates (56 g) 19%
Dietary Fiber (6 g) 24%
Sugar (12 g)
Protein (15 g)
Vitamin C (30%)
Iron (8%)

Diet Exchanges Per Serving
Very Lean Meat --
Lean Meat (1)
Starch (3)
Carbohydrate --

Vegetable --
Fruit (.5)
Milk --
Fat --

Weight Watchers Points:

 6**
Contains: Soy

I usually don't endorse eating frozen convenience foods but this is a healthier alternative to what most of us are eating. Another benefit of eating out of a box is that it can teach us the appropriate portion sizes and help us in controlling our portions. Of course that is always easier said than done but we have to start somewhere!

Food for the Mind, Body, and Soul

Currently writing a research paper on cancer therapy treatments and the importance of nutritional support for cancer patients during those treatments. I always had the assumption that people die from cancer because of the devastating effects of the disease itself and never realized what a giant role nutrition plays not only in the prevention of cancer but also therapy and rehabilitation. People diagnosed with cancer and undergoing therapy treatments start to experience changes in their taste buds causing them to lose their appetite resulting in poorer intake of required nutrients to maintain a healthy immune system. This leads to chronic protein-energy malnutrition resulting in cancer cachexia and anorexia. Hence, we often see cancer patients slowly withering away and literally dying because their lean muscle mass is deteriorating and their muscles and organs are no longer able to function properly. Given the adequate nutritional support, cancer patients may have a higher chance of survival. However, sometimes it's not that they don't want to eat, it's because they can't! The effects of the therapy not only causes them to lose their appetite but also fatigue, nausea, and vomitting. Eating is no longer a pleasure and becomes a chore while some patients find themselves eating just to please their family members.

As healthy individuals, we are given so many choices regarding our nutrition. We have a variety of food choices available and because of that, we often take that blessing for granted by feeding our bodies with foods that can do more harm than good. We have to realize that our body is not garbage can that can handle unlimited amounts of junk and start treating it like a fine engine that requires specific fuels to function properly. Adequate nutrition is the only way that will allow the engine to maintain a healthy immune system that will get us through any battle we are fighting whether it be physical, mental, or emotional.

I understand there are a lot of people out there that are fighting their battle with food - myself included. Almost every moment of my life, I find myself in some kind of battle with food. What we need to realize is that food is not our enemy but instead our friend that serves to nourish and protect us. Food provides us with the necessary nutrients to maintain physical, mental , and emotional wellbeings so that we can enjoy and live life. Similar to friends, without foods, our day at the amusement park wouldn't be as fun or exciting. However, we must learn to choose our foods wisely in the same way we choose our friends. Only in good company can we find more joy and excitement in life!

Almond Milk

You might have heard that a diet rich in nuts and seeds is beneficial to the body. Nuts and seeds can be a great addition to your diet as they are full of vitamins and minerals. They have really good amounts of natural oils and protein as well. More and more nutritional benefits of nuts are being found all the time. In the 1990s, many studies confirmed that eating nuts, such as almonds, can decrease the risk of stroke, of developing type 2 diabetes, and dementia.

If you aren't already consuming nuts as a part of your diet, there is a new way to reap the benefits - Almond Milk. Almond milk is a great alternative to cow's milk if you are lactose intolerant and it is completely vegan. As you probably already know, almonds are a very good source of Vitamin E, thus making almond milk also a good source of Vitamin E. Almond milk is naturally a good source of calcium, as well as Vitamins D. It is rich in protein and omega fatty acids that everyone is talking about. It is also lactose and cholesterol free.

Another benefit of almond milk is that you can even make your own! The recipe is rather simple - one cup of ground almonds to two cups of distilled or boiled water. You can also flavor the almond milk by adding honey, vanilla and/or cocoa. Add the ingredients in a blender and give it a spin for fresh homemade almond milk! It was used quite a bit in medieval times because it does not require refrigeration and thus could be stored easily.

For those who aren't a fan of soy or cow milk, almond milk might take a little while to adjust to but it's definitely worth it!

Having Trouble Sleeping?

Physical and emotional stress often unintentionally invites insomnia into our lives. Insomnia – a short term or chronic inability to get high quality sleep – is a common sleep problem that can be caused by a variety of things including stress, a change in time zones, an altered sleep schedule or poor bedtime habits. Almost everyone will be affected by insomnia at some point during their lifetime. Whether your problem is an occasional sleepless night or a series of them, there are plenty of solutions to help you get better sleep.

The first step is to identify the cause of your insomnia. Your insomnia might be a symptom of a more significant sleep problem or disorder, or a starting point for dealing with a physical, mental or emotional challenge. Your inability to go to sleep or stay asleep might be related to your partner’s snoring, your own sleep apnea or restless legs syndrome. It might be related to an urgent situation at work, or a difficult family issue.

Whatever the cause of your insomnia, being mindful of your sleep habits and learning to relax will help you sleep better and feel better. In many cases, self-help techniques, including improved sleep hygiene, relaxation and cognitive behavioral therapy, can alleviate insomnia and promote better health as well as better sleep.

Another way to reduce insomnia is to look closely at your diet. Many of us are aware that eating or drinking some food products hinders our ability to sleep. Foods rich in caffeine, such as coffee and chocolate, should be avoided late in the evening. Spicy foods can cause digestive problems, including heartburn and gas. For a good night's sleep, eat these foods in the afternoon or early evening.

If your insomnia brings about snacking, try snacking on cherries and grapes. Research has shown that cherries and grapes contain the highest amounts of melatonin, a hormone produced by the pineal gland that regulates the circadian rhythm (sleep cycle). Not only that, both of these fruits are rich in antioxidants, is a good anti-inflammatory and can even give you healthy skin.

Melatonin is also available as an OTC supplement at your local drug stores. However, there are possible side effects including headache, depression, and even the sleeplessness you are trying to cure!

Simple Way To Avoid Being Overweight

Do you know which race is the most obese? The HUMAN race. Compare humans to wild animals; have you ever seen a wild animal that is overweight? We're not talking about squirrels that eat cheeseburgers on college campuses but the animals seen in its natural habitat. Of all the living things on this planet, only humans and domesticated animals are found to be overweight. This is because wild animals in its natural habitat live on a diet that is naturally meant for them - the RAW Diet!

I'm pretty sure everyone has realized that the United States has become a fast food nation at one point or another. We like it easy and we like it fast so that we can move on to whatever it is we have to do! Besides the fast food restaurants, we have canned foods, dried foods, frozen foods, etc.

Processed or "man-made" foods are cheap because they contain cheap ingredients. They do not provide the body with adequate and beneficial nutrition. Ever wonder why restaurants packs the meat on your burger and gives you one slice of tomato and maybe two leaves of lettuce? See my point? You're probably thinking..." but meat is protein." Yes, but it's not the lean protein that your body needs and it's definitely too many calories, too much fat, and too much cholesterol. Who knows what is incorporated into that ground meat to make the patty for your burger and if you do the research, you'll probably never want to order a burger again! While it may be easy, fast, and cheap, it is this unnatural diet of processed foods that is making us overweight! 

The natural human diet consists of fresh fruits, vegetables, nuts, and seeds with small amounts of meats, poultry, and diary. Cultures like ours that sacrifice fresh veggies for large amounts of meat, fish and dairy become overweight. In addition to excess fat and protein, we also load up on large amounts of unnatural, man-made foods, including processed cheese, boxed cereals, white flour, refined sugar and corn syrup. These foods are usually classified as high glycemic, sending our blood sugar skyrocketing, making our bodies store more fat than it would with healthier, low glycemic natural foods.

To top that off, many of our foods are now genetically modified (GM). Some GM foods contain proteins that humans have never consumed before, and the long-term effects are unknown. Other health concerns include the potential for allergic reactions and antibiotic resistance.

Cultures with fresh, natural diets regularly see people living vibrantly to or past 100 years old. But it is rare to see overweight people living healthily past the age of 50 or 60. So try to add more raw fruits and vegetables to your diet. Fill up on greens before you eat your sandwich or snack on some fruit between meals. Making 80 percent of your diet raw fruits and vegetables will help you not only live healthier but also longer—and without ever having to worry about being overweight!