The Benefits of Olive Oil

Olive oil is a great source of monounsaturated fat. (Saturated fat is “bad fat” while unsaturated fat is “good fat”). It has multiple health benefits, and is a fantastic oil to use when cooking meals. Not only does olive oil have a unique flavor, but it also is the only vegetable oil that can be consumed freshly pressed. Olive oil does not need to be highly processed, or even processed at all. This brings me to my next point: the different types of olive oils available.

Extra Virgin: It is the highest quality olive oil because it is the least processed and is taken from the first pressing of the olives.

Virgin: Many people do not know the difference between virgin and extra virgin. The difference is that virgin is taken from the second pressing, not the first pressing (as with extra virgin).

Pure: As a lesser grade of olive oil, it combines refined oil (processed oil) and some extra virgin olive oil.

Olive oil can reduce cholesterol and colon cancer. People that take roughly 2 tablespoons a day have been shown to have lower levels of cholesterol.

Extra Virgin olive oil is also a great source of antioxidants, like Vitamin E. Antioxidants are great for bodily processes and can also be found in leafy green vegetables, and certain fruits.

When storing olive oil, make sure to keep in a cool and dark place. (Storing it in direct sunlight and heat causes the olive oil to go bad).

Top 10 Healthy Snacks

Chips, donuts, and cookies are not the best type of snacks and we all know it. But if you must try those go with baked chips instead of fried, or oatmeal cookies with low-sugar, or a plain donut instead of the jelly filled kind. Making smarter decisions about what we eat is the just the beginning to a healthier lifestyle. So here are some tips on quick and easy snacks that will give you more energy throughout the day, instead of weighing you down.

1.NUTS: Almonds, walnuts and peanuts are high in protein and easy to munch on, when on-the-go.

2.FRUIT: Berries (blueberries, strawberries, and raspberries are all good options) are low in calories and high in fiber. Or even if your craving sweets, having an apple or banana will definitely be a better option than something chock full of artificial sweetener.

3.STRING CHEESE: The part-skim kind is the lowest in fat and helps curb hunger with a good amount of protein.

4.VEGGIES: Celery and soybeans still in their pod (edamame) are tasty. Baby carrots are easy to buy at the store and come fully peeled, and sometimes prepackaged in serving sizes—plus it’s a great source of Vitamin A.

5.PEANUT BUTTER: Get the all-natural kind, other have too many sugars added. 1 or 2 tablespoons is a good amount. You can even use peanut butter on the inside of celery sticks, for more flavor.

6.COTTAGE CHEESE: A low-fat cottage cheese or plain low-fat yogurt works best.

7.SOY MILK: Especially if you are lactose intolerant, this a great substitute for milk and it has no animal fat. 1% milk or fat-free milk is also a more health-conscious choice.

8.WHOLE GRAIN: Whole wheat toast, Kashi cereal bars, bran muffins and cereals are all good choices as long as you staying within the serving size.

9.GRAHAM CRACKERS: These are great is you have a sweet tooth, and is great paired with fruit, yogurt, and peanut butter.

10.RAISINS: Trail mix is great because it usually has a mix of nuts and dried fruit. Buying individual packs of raisins works too.

Magic Powder that Makes You Lose Weight? Sprinkle and Go.

Sensa is the new form of weight-loss. Call me crazy, but it seems like sprinkling a “magic” powder over your food is something I wouldn’t trust.

How it works: Sprinkle a packet of this stuff over your meal, and it releases smell and taste receptors that are supposed to tell your body to stop eating. Eat less, feel full, and lose weight. That’s the idea of this calorie-free, sugar-free, and gluten-free powder.

The back story: L.A. Times wrote about it in their blog. The guy behind the research is a neurologist, Dr. Alan Hirsch, who took interest in “the fact that people who lose their sense of smell and taste from severe head injuries often gain weight rapidly.” After much research and a six month period, 1, 436 overweight men lost an average of 30.5 pounds—not by changing what they ate, but by simply sprinkling on Sensa. It allows for a sense of normalcy while dieting—I get the appeal.

It’s true, sometimes our body doesn’t tell us when to stop eating. A combination of lots of things—hormones, signals given to your body, even how good the food tastes can throw off how much we are eating. The best idea (Sensa or not) is to control how much food is on your plate at a time. That way you visually know how much your body will be consuming.

5 Tips for Making Cardio Fun

Cardio doesn't have to be mindless and boring. Here are some helpful tips to spice up your next cardio session.

1. Change your environment. If you're used to running on the treadmill, mix it up and go for a run outside. The fresh air and change in scenery makes for a whole new experience--versus watching the same lady in her pink sweatsuit in front of you at the gym.

2. Go for a hike. Look at it as an adventure. Most of us live in the city or suburbs. Getting in touch with nature has never been as beneficial. Chances are you will be hiking at some point uphill--as you climb up crooked roads and rocky terrain you'll be digging in your heals and working those gleuts (butt) and quads (front of your thigh).

3. Bring a friend. Taking someone along makes you experience cardio differently, simply through their presence. You'll enjoy the company and perhaps the physical activity will result in some friendly bonding.

4. Play sports with your kids. Children are full of energy, and will keep up the pace of the game, even when you are starting to get tired. Let them expend all their energy, and get your own heart pumping.

5. Invest in an MP3 player. Running to the beat of your favorite song gets your mood up and that jog around the block won't be so tedious--it might just seem like fun.

Food Labels on Restaurant Menus?

In an article on Yahoo by Margaret Furtado, M.S, R.D., she discusses the possibility of having the nutritional value displayed on food menus at restaurants. Would this change the way America eats? And if so, how dramatically?

Should Restaurants Include Food Labels?

Portion sizes are out of control--some dishes served, in restaurants, are up to 3 times more than the recommended serving size.