Foods That Should Be Eaten Daily in a Healthy Life Style

Foods That Should Be Eaten Daily in a Healthy Life Style

Eggs ( 2 whole eggs)

Contains the following

Vitamins -
A: good for the skin and growth.
D: strengthens bones by raising calcium absorption.: protects cells from oxidation.
B1: helps properly release energy from carbohydrates.
B2: helps release energy from protein and fat.B6: promotes the metabolism of protein.
B12: an essential vitamin in the formation of nerve fibers and blood cells.
Contains the following Minerals -
Iron: essential in the creation of red blood cells.
Zinc: good for enzyme stability and essential in sexual maturation.
Calcium: most important mineral in the strengthening of bones and teeth.
Iodine: controls thyroid hormones.
Selenium: like vitamin E, it protects cells from oxidation.

Sources: http://www.nutritionandeggs.co.uk/page/nutritional_val (Check an up coming blog with more benefits of eggs)

Oats (1/2 cup)

Significant sources of dietary fiber.

Helps lower cholesterol

Decreased risk of hormone related diseases.

Delays the stomach from emptying quickly

Helps you feel full longer

Aids in weight loss

Favorably alters a bodies metabolism

Enhance performance

Skim Milk

Contains significant amounts of protein, calcium, casein, as well as vitamin C.

Possible links to reduced risk of arterial hypertension, coronary heart disease, colorectal cancer, and obesity.

Decreased risk of insulin resistance and type 2diabetes

Promoting muscle repair and growth

Water - OK so your not going to "eat" water =-)

Healthier looking skin

Helps with digestion

Aids in weight loss

Higher energy level

Less irritability

Better thought process

Low or non -fat cottage cheese

Good source of calcium, with Vitamin D

Prevents stomach disorders

Help build strong bones

Tooth decay prevention

Lemon or Limes:

Add a few drops of one to your water to increase your metabolism.

It's a liver detoxifier

(Adding 500 milligrams of ascorbic acid to your diet can speed up your metabolism by 33 percent - 500 milligrams is half a gram= 1 teaspoon is 5 gram)

Those were just a few benefits from each food. They all help in maintaining weight, loosing weight, staying or getting strong, staying healthy inside the body, outside appearances and staying active.

Let's Get Healthy!

Coach Tia

Sources:

http://www.eatmoreoats.com/health.html

http://en.wikipedia.org/wiki/Milk

http://benefitof.net/benefits-of-cottage-cheese/

Recourse: Roy BD (2008). Milk: the new sports drink?

US National Dairy Council Dairy's Role in Managing Blood Pressure

What You Can Do With Cottage Cheese

Puré it in a blender with two drops of lemon:

It can be a base in place of sour cream.  

Use it as a tasty dip mixed

Sprinkle herbs and spices to add flavor.

Replace it with anything that calls for sour cream or ricotta cheese

Substitute for:

Ricotta cheese in lasagna

Other higher fat soft cheeses

Sour Cream in bean dip

Mix it:

With yogurt

Puree it into a smoothie

Add as a toper to a large grilled portabella mushroom.

Oatmeal pancakes

With hummus

Mix with a little Greek yoghurt, add fresh fruit and then top with a little muesli or trail mix

Eat with:

Add as side dish.

Have as a snack with fruit

Fresh or frozen berries and a packet of Stevia

Carrot/snap peas or other veggie dip

Chopped walnuts

A cut up dill pickles

A drizzle of maple syrup or honey

With salt, pepper, chopped tomatoes or cherry tomatoes cut in half.

Oatmeal 

Wheat germ

Unsweetened applesauce

Salmon

Vanilla yogurt and steel cut oats

Eat with Salads:

Cottage cheese salad: pineapple, cottage cheese, lettuce, and mayo

Spinach salad: Sweet corn, spinach, green peppers, tomatoes, cucumbers, lettuce, avocado.

Tomato cottage cheese salad:  cottage cheese, plum tomatoes chopped, green onions chopped cucumbers diced, salt and pepper to taste

Put on:  Pizza, Tacos, Enchiladas, Salads, Pastas, Tuna, Beans, Sweet potatoes, it's endless. 

Stop, Taste and Enjoy,

Coach TIA

Simple Cottage Cheese Dips

Simple Cottage Cheese Dip 
Cottage Cheese 
lemon

Blend and in blender until smooth and it tastes and looks like sour cream. Just add flavoring to it to make dips. 
Add Ranch seasoning, taco seasoning, cumin, etc. 
It can be also used in taco bean dip. No one can tell =-) 

Cucumber Cottage Cheese Dip
1/4 cup cucumber, Diced
1/4 cup green onion, Diced
1/4 cup radish, Diced
1/2 cup fat free cottage cheese
1/2 cup light sour cream
1/2 teaspoon celery salt
1/4 teaspoon black pepper

1 Mix the cucumber, green onion, and radishes together then blend in the cottage cheese and sour cream.
2 Add the celery salt and pepper blending all of the ingredients well.
3 Cover and chill.

Sour Cream Cottage Cheese dip
2 cups non fat cottage cheese
2 -3 tablespoons non fat sour cream
1/4 teaspoon onion, grated
2 teaspoons lemon juice
1/4 teaspoon salt
2 ounces light blue cheese
1/4 teaspoon parsley flakes
1/4 teaspoon chives

1 Mix all ingredients in blender.
2 Use to dip raw vegetables or to dress a salad.
3 Makes 1 pint.

Whipped Cottage Cheese (but you can use a food processor =-)
1 (16 ounce) container non fat cottage cheese
1 onion, minced
2 cloves garlic, minced
2 tablespoons of chopped parsley
1 -3 dash hot sauce

1 Whip the cottage cheese, then combine rest all and chill.


Cottage Cheese with at Kick 
1 carton large curd fat free cottage cheese
1/2 cup no fat cream cheese, at room temperature
1 teaspoon prepared horseradish
1/2 garlic clove, sauteed
1 (4 g) envelope beef bouillon
1 pinch pepper
1/3 cup milk

serve with
chips or crackers or assorted fresh vegetables


Enjoy,
Coach TIA 

Cottage Cheese One of the Most Bang for Your Calorie Cheeses

When it comes to cheeses, cottage cheese gives you the most bang for your calorie.

I got this Low Fat Cottage Cheese at WalMart for $2.54.

A 24 oz. container costs that is 6 servings for 1/2 cup or 4oz.

It's low in calories and fat.

4% MILK FAT

Nutrition Facts Serving Size 4 oz: [change] Amount Per Serving Calories 120 Calories from Fat 45 % Daily Value* Total Fat 5g 8% Saturated Fat 3g 15% Cholesterol 15mg 6% Sodium 460mg 20% Total Carbohydrates 4g 0% Dietary Fiber 0g 0% Protein 14g 30% Vitamin A 4% Vitamin C 0% Calcium 8% Iron 0% Zinc 4% Thiamin 2% Riboflavin 10% Niacin 0% Vitamin B-6 4% Folate 4% Vitamin B-12 10% Phosphorus 15% Magnesium 0% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs NutrientFacts.com © 2009. All rights reserved. 2% MILK FAT Nutrition Facts Serving Size 4 oz (113 g) Amount Per Serving Calories 100 Calories from Fat 20 % Daily Value* Total Fat 0g 4% Saturated Fat 2g 8% Cholesterol 10mg 4% Sodium 460mg 20% Total Carbohydrates 4g 0% Dietary Fiber 0g 0% Protein 16g 30% Vitamin A 2% Vitamin C 0% Calcium 8% Iron 0% Zinc 4% Thiamin 2% Riboflavin 10% Niacin 0% Vitamin B-6 4% Folate 4% Vitamin B-12 15% Phosphorus 15% Magnesium 2% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs NutrientFacts.com © 2009. All rights reserved. 1% MILK FAT

Nutrition Facts Serving Size 4 oz (113 g) Amount Per Serving Calories 80 Calories from Fat 10 % Daily Value* Total Fat 0g 2% Saturated Fat 0g 2% Cholesterol 5mg 2% Sodium 460mg 20% Total Carbohydrates 4g 0% Dietary Fiber 0g 0% Protein 14g 30% Vitamin A 0% Vitamin C 0% Calcium 8% Iron 0% Zinc 4% Thiamin 2% Riboflavin 10% Niacin 0% Vitamin B-6 4% Folate 4% Vitamin B-12 10% Phosphorus 15% Magnesium 2% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs NutrientFacts.com © 2009. All rights reserved. NON FAT - Completely free of FAT

NutrientFacts.com © 2009. All rights reserved.

Nutrition Facts Serving Size 4 oz (113 g) Amount Per Serving Calories 100 Calories from Fat 5 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 2% Cholesterol 10mg 4% Sodium 15mg 0% Total Carbohydrates 2g 0% Dietary Fiber 0g 0% Protein 20g 40% Vitamin A 0% Vitamin C 0% Calcium 4% Iron 0% Zinc 4% Thiamin 2% Riboflavin 10% Niacin 0% Vitamin B-6 6% Folate 4% Vitamin B-12 15% Phosphorus 10% Magnesium 0% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

Cottage cheese is yummy and satisfying.

It's high in protein.

Fifteen grams of protein, much form of casein, a slow digesting form of protein.The high protein content of cottage cheese and its high casein content make it a satiety food to reduces hunger for longer periods of time. It is one of the best non-meat sources of protein around.

It's low in carbohydrates.

Most cottage cheese is low in carbohydrates ranging from 3 grams to 6 grams. The low fat versions are often higher in carbs because they have added starches.

It's high in calcium
It has around seventy grams per serving. Cottage cheese is an awesome way to help meet your the daily calcium requirements. Calcium is important not only for building strong bones, but also for maintaining normal blood pressure.

Stop, Taste and Enjoy,

Coach TIA