Since I'm not a big milk drinker, yogurt is my preferred form of dairy. Eating yogurt is an easy, tasty way to get some much-needed calcium. Plus it delivers a healthy dose of protein and good-for-you probiotics. (Enjoy it in these Smoothie Recipes and More Healthy Breakfasts with Yogurt.)

But yogurt made from cow’s milk isn’t the only choice out there these days. On my recent trips to the supermarket, I’ve noticed more yogurts made from alternative “milks” (soy, rice, almonds, etc.). You may be wondering whether these options are a healthy choice? Here’s how yogurts made from alternative milks stack up nutritionally compared to yogurt made from cow’s milk.

Related:
6 “Healthy” Foods That Aren’t
What’s the Best Milk to Buy? Plus Find Out How Almond Milk, Soymilk and More Compare to Cow’s Milk.   

Coconut Milk Vanilla Yogurt:
Nutrition information (per 6-ounce container): 140 calories, 6g total fat, 6g saturated fat, 5mg sodium, 22g total carbohydrate, 19g sugar, 2g fiber, 1g protein, 30% daily value (DV) calcium. Live Active Cultures: 6.

Pros: delivers more fiber and less sodium than low-fat vanilla cow’s-milk yogurt.
Cons: there’s less protein and more total and saturated fat than what you’d find in low-fat vanilla cow’s-milk yogurt.

Related: Where Does Yogurt Fall on the 5 Top Foods for Weight Loss and 5 That Make You Gain?

Soymilk Vanilla Yogurt:
Nutrition information (per 6-ounce container): 130-150 calories, 2.5-3g total fat, 0g saturated fat, 40-140mg sodium, 24-25g total carbohydrate, 19-21g sugar, 1-5g fiber, 3-7g protein, 15-30% DV calcium. Live Active Cultures: 6.

Pros: you get more fiber and less sodium (with some brands) and saturated fat compared to low-fat vanilla cow’s-milk yogurt.
Cons: there’s less protein and calcium (with some brands).

Of all of the alternative-milk-based yogurts, and compared to cow’s-milk-based yogurt, soymilk yogurt delivers the least amount of calories and total and saturated fat. And depending on the brand, it boasts the most fiber too.

Related: Not Sure How Safe Soy Is? Find Out How Healthy It Really Is Here.

Almond Milk Vanilla Yogurt:
Nutrition information (per 8-ounce container): 220 calories, 8g total fat, 0.5g saturated fat, 10mg sodium, 35g total carbohydrate, 26g sugar, 2g fiber, 3g protein, 30% DV calcium. Live Active Cultures: 6.   

Pros: delivers more fiber and less saturated fat and sodium. And although there’s more total fat it’s the healthy kind.
Cons: almond milk yogurt contains more calories and less protein than low-fat vanilla cow’s-milk yogurt.

Goat Milk Vanilla Yogurt:
Nutrition information (per 6-ounce container): 140 calories, 5g total fat, 5g saturated fat, 75mg sodium, 16g total carbohydrate, 14g sugar, 0g fiber, 7g protein, 20% DV calcium. Live Active Cultures: 4.  

Pros: you get less sodium than low-fat vanilla cow’s-milk yogurt.
Cons: there’s more total and saturated fat and less protein and calcium.

Rice Milk Vanilla Yogurt:
Nutrition information (per 6-ounce container): 180 calories, 1g total fat, 0g saturated fat, 160mg sodium, 38g total carbohydrate, 20g sugar, 3g fiber, 3g protein, 40% DV calcium. Live Active Cultures: 4.    

Pros: boasts more fiber and calcium and less total and saturated fat versus low-fat vanilla cow’s-milk yogurt.
Cons: delivers less protein and more calories and sodium.

Rice-milk yogurt has the most calcium (40% DV), even compared to cow’s-milk yogurt, but rice isn’t naturally rich in calcium (it’s added to the yogurt), so depending on the brand you buy calcium content may vary.

So which one to choose? Honestly, it depends. If you don’t like—or can’t tolerate—cow’s-milk yogurt, any one of these alternatives can fit into a healthy diet. Of the yogurts I looked at, nutritionally soymilk yogurt is probably the closest to cow’s-milk yogurt—though you should read the nutrition facts label carefully, as it does depend on the brand you choose.

What type of yogurt do you eat?

By Brierley Wright, M.S., R.D..Brierley's interest in nutrition and food come together in her position as nutrition editor atEatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.

The flavor combination of reduced balsamic vinegar, butter and rosemary is amazing. It can be used as steak sauce or served with roasted vegetables. The alternative to this recipe is to reduce the balsamic with butter and rosemary in a separate pan then add it to the roasted vegetables.


Main Ingredients:

Mini potatoes: 1 cup, (about 8 potatoes) or 1 large potato
Brussel sprouts: 1 cup
Garlic: 1 bulb, cloves separated but not peeled
Balsamic vinegar: 1/4 cup
Fresh rosemary: 1 spring
Olive oil: 1 tbsp
Butter: 1 tbsp
Salt
Pepper


Directions:

1. Preheat oven to 375 degree F.

2. Pour balsamic vinegar into a baking dish and place the butter in the middle. Sprinkle over with salt and pepper.

3. Cut mini potatoes into half and place them cut-side down in the baking dish. If using large potatoes, cut them into 2-3 cm cubes.

4. Add brussel sprouts and garlic to the dish.

5. Drizzle olive oil over them and place the rosemary spring on top.

7. Cover the baking dish with aluminum foil. Cook in the oven for 45 min - 1 hour or until the balsamic vinegar reduces to about half a tablespoon.


Bon Appetit...


Recipe By: Navid Published on www.1001recipe.com

Easy and refreshing salad is quick as well as tasty. It hits almost all the food groups and is perfect for any season.


Main Ingredients:

Freshly squeezed lemon juice: 2 tbsp
Balsamic vinegar: 3 tablespoons
Extra-virgin olive oil: 1 cup
Baby spinach: 1 (5 ounce) bag
Dried cranberries: 1/2 cup
Sliced fresh strawberries: 1/2 cup
Fresh blueberries: 1/2 cup
Brie cheese: 4 ounces
Green bell pepper: 1 small, seeded and sliced
Avocado: 1 small, peeled, pitted and sliced
Sunflower seeds: 1/4 cup
Walnut halves: 1/4 cup


Directions:

1. In a small bowl, combine the balsamic vinegar, olive oil and lime juice.

2. In a large bowl, toss the spinach, bell pepper, strawberries and blueberries with 1/4 cup of the dressing. Top with slices of brie cheese, avocado, dried cranberries, sunflower seed and walnuts.

3. Pour the rest of the salad dressing on top when nearly ready to serve. 


Recipe By: Anousheh published on www.1001recipe.com

Not every salads is a healthy, low fat option but all salads are not created equal!
A large Caesar salad can contain more fat and calories than a burger with cheese!
But you don't have to miss out on this yummy dish though!

You Could try this alternative caesar salad recipe...Very simple...

Ingredients:
4 oz. chicken breast
2 Handfuls of lettuce - any type (Except iceberg which has no nutritional value)

½ Cup chopped tomatoes
½ Cup chopped cucumber
½ Cup chopped celery
¼ Cup feta cheese

Instructions:
Oven-bake or grill chicken breast until cooked (Season to taste)
Place the lettuce onto a plate
Add tomatoes, celery, and cucumber to lettuce
Slice chicken, place on top with crumbled feta

Dressing:
1 tbsp. extra virgin olive oil
1 tsp. Dijon mustard
½ freshly squeezed lemon
Freshly ground black pepper to taste
Mix together and drizzle over

 

This is a healthy chicken caesar salad recipe but if you don't eat chicken then you can easily swap this for fish, or even add some pulses/nuts/seeds to make it suit your dietry needs. Bon Appetit....

by Steph Rice - Author, The Flat Stomach Solution.

BERRY BANANA SMOOTHIE

1 large banana, peeled, sliced and frozen
3/4 cups frozen or fresh strawberries,
raspberries or blueberries
3/4 cups low or non fat vanilla frozen yogurt
1 12ounces can or bottle of regular or diet
ginger ale, chilled
 =====================================

Place all the ingredients in a blender or food processor.
Cover and blend at highest speed until smooth.
Note: if you use fresh berries, try to use a frozen banana,
and if you use a fresh banana, go for frozen berries.
Otherwise your drink will be too thin.
Both fruits being frozen will give you a satisfyingly thick drink.

BERRY BLISS SMOOTHIE
2 scoops raspberry sherbet
4 strawberries
15 blueberries
5 blackberries
16 ounces orange juice (or juice of your choice)
=========================================== 

Put all ingredients in a blender, juice last, then blend until smooth.
To add thickness try adding more sherbet or ice to the smoothie.
Pour into a tall glass to serve.

 

 

DATE YOGURT SMOOTHIE
1/2 cups chopped date
1 banana, chopped, (about 1/2 cup)
1/2 cups orange juice
1/2 cups plain nonfat yogurt
1/2 cups crushed ice
==================================

Combine dates, banana slices, and orange juice in
a blender and puree until dates are finely chopped.
Add yogurt and ice, blend until just combine

 

Fast food is cheap, convenient, filling, and to many of us it tastes good.  If you are eating out, a fast food restaurant is often the cheapest option, but unfortunately not a healthy one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day or more. Eating fast food on a regular basis can lead to a host of different health problems, both physical and psychological.

Still, in a bad economy the quick-and-cheap temptation can often be hard to resist. As an informed customer, though, you can make healthier choices and still enjoy the price and convenience of fast food restaurants.

Making healthier choices at fast food restaurants is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Free downloadable guides help you evaluate your options. If you have a special dietary concern, such as diabetes, heart health or weight loss, the websites of national non-profits provide useful advice. You can also choose to patronize restaurants that focus on natural, high quality food.

If you don’t prepare ahead of time, common sense guidelines help to make your meal healthier. For example, a seemingly healthy salad can be a diet minefield when smothered in high-fat dressing and fried toppings, so choose a salad with fresh veggies, grilled toppings and a lighter dressing. Portion control is also important, as many fast food restaurants serve enough food for several meals in the guise of a single serving.

Tips for making healthy choices at fast food restaurants

§  Make careful menu selections – pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy,crispy,scalloped,Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium. Order items with more vegetables and choose leaner meats.

§  Drink water with your meal. Soda is a huge source of hidden calories. One 32-oz Big Gulp with regular cola packs about 425 calories, so one Big Gulp can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.

§  “Undress” your food. When choosing items, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.

§  Special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing "on the side" and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.

§  Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

Tips for what to AVOID at fast food restaurants

§  Supersized portions. An average fast food meal can run to 1000 calories or more, choose a smaller portion size, better take a side salad than fries. Take half home or divide the portion with a dining partner.

§  Salt.Don’t add insult to injury by adding more salt. Fast food restaurant food tends to be very high in sodium

§  Bacon.Bacon has very few nutrients and is high in fat and calories. Try ordering extra pickles, onions, lettuce, tomatoes or mustard to add flavor without the fat instead put extra bacon. 

§  Buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with olive oil & vinegar or low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you're really still hungry before going back for more.

So you do not have to stop go to a Fast Food Restaurant, you could still go there but be wise and just eat the healthier food and keep control every single day your meal time..good lucks

Source:www.helpguide.org

There is some tips how to improve your healthy life and in my exsperience those ways really work, just do it and you will feel the healthy life:

1. Take a Breakfast every day, Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.
2. Consume Fish and Omega-3 Fatty Acids to Your Diet,  The AHA recommends a serving of fish two times per week.Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids which have been shown to reduce the risk of heart disease.Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet
3. Enough Sleep, "Your body has to have enough time to rest,".Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don't get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.
4. Exercise for your better life, In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:Helps control weight,Maintains healthy bones, muscles, and joints, Reduces risk of developing high blood pressure and diabetes, Promotes psychological well-being, Reduces risk of death from heart disease, Reduces risk of premature death.

5. Snack the Healthy Way, One way to incorporate fruits and veggies into your diet is to have them as snacks. "If you can do one thing [to improve your health], concentrate on getting fruits and veggies. The best time to snack is when you are hungry between meals But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.

6. Drink Water and Eat Dairy, Water and milk are essential fluids for good health, but they can also help with shedding pounds. The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.

   If you don't get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.

7. Take a Daily Walk, An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.

   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   
   

Caffeine is generally in use worldwide. It helps professionals in the course of the day, student aid, by all night long, and servesas a main ingredient in one of the most popular beverage in the social world, and coffee. Benefits and risks of the use of caffeine, but is discussed between the medical profession. Is there caffeine drink so no real advantage? And how can one avoid the risk?

First of all, what really caffeine? Caffeine is a natural compoundfound in the leaves of nuts and fruits of certain plants. Caffeine isactually classified as a psychoactive stimulant. This means thatcrossed into the brain and affects the central nervous system, alters the perception. In fact, caffeine a psychoactive drug in theworld is still legal and unregulated. Effect of caffeine, like otherstimulants, changes in perception, mood, consciousness, cognition and behavior. This temporarily stops sleepiness and alertness in the body stimulated.


here are 115-175mg of caffeine in a cup of drip coffee, 80-135mg are here in a 115-175 mg of caffeine in a cup of coffee, 80-135 mg in a cup of brewed coffee and espresso 100mg in one shot. Caffeine is also found in natural tea leaves. There are 50mg of caffeine in a serving of black tea, and 30mg in green tea.Caffeine can also be artificially added to beverages. There is34mg of caffeine in 12 ounces of Coca-Cola, Mountain Dew54mg to 80mg and in 8 ounces of Red Bull, it takes only about 30-40 mg of caffeine, but on the effects usually last about 3-4hours to harvest.
cup of percolated coffee and a shot of espresso in 100mg.Caffeine is also found in natural tea leaves. There are 50mg ofcaffeine in a serving of black tea and green tea in 30mg.Caffeine can also be artificially added to drinks. There are 34mgof caffeine in 12oz of Coca-Cola, Mountain Dew in 54mg and80mg in 8 oz. It only takes of Red Bull, however, about 30-40 mgof caffeine to reap effects, Which typically last around 3-4 hours.


The benefits of caffeine are not fully known, but several studies have found an association between coffee consumption and risk of type 2 diabetes, Parkinson's disease and dementia.Research has shown that coffee drinkers can reduce the incidence of certain cancers, heart rhythm disorders and stroke.Caffeine increases mental alertness. It increases the amount of adrenalin in the body that increase heart rate for students to expand and muscle tension. Caffeine is only a general strengthening of the body and can work to increase when the body is tired.

Although no major health risk associated with caffeine, caffeineoverall health of a dubious consistency. The only risk associated with caffeine health problems are caused by excessive use of caffeine. The recommended amount of caffeine is not more than 400 mg per day, but many people consume more than that.Consumers generally pay little mind to portion size and the amount of caffeine they actually consume. Caffeine is also the place that you can not expect, like chocolate. When the excessive consumption of caffeine, the body will begin toimmunity, types, effects of caffeine to build. This means that the body can actually represent symptoms of caffeine addiction and withdrawal, including anxiety, irritability, anxiety, heartburn, headache, hypertension, insomnia , palpitations and nausea.

The best way to limit caffeine is safe to use, an attempt tocaffeine consumption to the amount necessary to feel the effects, which is 40 mg. Then the consumer is drinking the amount of the effect of 40 mg were used.

Performance Pasta

Serves 8

Ingredients:

ü      1 teaspoon olive oil

ü      300 g diced bacon

ü      3 spring onions, finely sliced

ü      2 cloves garlic, crushed

ü      1 green apple, diced

ü      1 large red capsicum, diced

ü      810 g or 2, 425 g cans crushed or

ü      chopped tomatoes

ü      3 sticks celery, thinly sliced

ü      2 large zucchini, grated

ü      1/2 cup red or white wine

ü      1 tablespoon brown sugar

ü      3 tablespoons tomato paste

ü      Fresh herbs or cracked pepper to

ü      taste

ü      500 g packet any pasta e.g. spirals,

ü      penne, spaghetti

ü      Grated cheddar or Parmesan

ü      cheese for serving

Method:

ü      Heat the oil in a large frying pan or wok. Cook bacon

bits, spring onions and garlic until onions soften.

ü      Add remaining ingredients except pasta. Season to taste

with herbs or pepper.

ü      Reduce heat and simmer until vegetables and apple are

tender.

ü      While the sauce is simmering, boil a large pot of water

and cook pasta following instructions on the pack or until

al dente. Drain well.

ü      Spoon pasta into bowls. Top with a generous quantity of

pasta sauce. Sprinkle with cheese of choice.

Tips:

Great to eat with warm bread rolls and a green salad.

Leftover sauce can be tossed through the pasta and kept

for a quick snack for hungry kids. Reheat in the microwave.

Make a double quantity of sauce and keep extra in the

freezer for a fast meal.

Nutrition information per serve:

Energy 1500 kJ

Protein 16 g

Fat 7 g

Carbohydrate 55 g