When you're having chest pains, wheezing, shortness of breath/difficulty in breathing, and coughing... you might have ASTHMA. Causes are varied but factors, such as STRESS, ANXIETY, and ALLERGIES could trigger it (see blog for allergies). Always be aware of your symptoms and let's all take good care of ourselves--because health care is so expensive and we don't want to be in debt!
Top 10 foods to fight asthma
1. Spicy food: garlic, hot mustard, onion (powerful anti-inflammatory agent): stimulate your nerve
2. Fatty fish/fish oil: proven anti-inflammatory
3. Vitamin B: green leafy veggies: de-stresser food
4. Vitamin C: citrus fruits, squash: antioxidant food
5. Broccoli: protects against respiratory inflammation
6. Vitamin A: carrots, spinach, red and yellow pepper, apricots: antioxidant food
7. Vitamin E: olive oil: strengthens your lung defenses
8. Magnesium: fish (oyster, mackeral, spinach, halibut), green veggies, sunflower seeds and dried figs: help relax airways.
9. PEAR: (preferably chinese one) has GREAT anti-inflammatory effect and helps relieve sufferers of much pain in various inflammatory conditions. Also helps relieve shortness of breath (gets rid of phlegm!!)
10. Selenium: small amount of chicken, seafood: reduces lung inflammation
Other tips:
1. Try not to eat too much meat and greasy food
2. Eat more fruits and vegetables
3. Your new best friends are Vitamin A, B, C, D, and E
4. Go for spices and fatty fish
5. Know what triggers your allergies
6. Keep your air and surrounding clean (including carpet, bed sheets, pillowcases)
7. Drink less caffeine and alcohol
8. Do a light exercise (walking or yoga)
9. Drink herbal tea and juice (pear juice!!)
10. Find ways to relax yourself..
Wednesday, August 11, 2010
Thursday, June 24, 2010
Health hints to be aware
1. Dark circles
- if you're not tired and if you haven't been drinking, but if you still have dark circles, you might have ALLERGIES.
2. Cracked mouth corners
- again, if you're not going to bed late and you still have them, you might be lacking Vitamin B (B2, B6, and folic acid). Eat lots of green leafy veggies.
3. Thinning hair
- due to: stress, a vitamin deficiency (esp. B), an excess of mercury, or giving birth. Reduce your intake of tuna (tuna--canned, cooked, or raw--has mercury in them). Stick with white fish--tilapia, herring, etc.. and just twice a week.
4. Small yellow bumps
- these are FAT DEPOSITS due to HIGH CHOLESTEROL. Reduce your cholesterol. It's going to block your arteries--not good for your heart. Try adding oats to your meal.
- if you're not tired and if you haven't been drinking, but if you still have dark circles, you might have ALLERGIES.
2. Cracked mouth corners
- again, if you're not going to bed late and you still have them, you might be lacking Vitamin B (B2, B6, and folic acid). Eat lots of green leafy veggies.
3. Thinning hair
- due to: stress, a vitamin deficiency (esp. B), an excess of mercury, or giving birth. Reduce your intake of tuna (tuna--canned, cooked, or raw--has mercury in them). Stick with white fish--tilapia, herring, etc.. and just twice a week.
4. Small yellow bumps
- these are FAT DEPOSITS due to HIGH CHOLESTEROL. Reduce your cholesterol. It's going to block your arteries--not good for your heart. Try adding oats to your meal.
Snacks
If you absolutely have to eat a processed snack.. here's a list: (you can substitute with other brands but ALWAYS check and compare the calories, the fat, the sugar, and the salt. Bonus check: fiber, protein, and other vitamins.
1. Food Should Taste Good Sweet Potato Tortilla Chips
Part chip, part cracker, all good. These nibbles provide 20 percent of your daily dose of vitamin A , and they're gluten-free. Fights heart disease.
Per 12 chips: 140 cal, 6 g fat (0.5 g sat), 18 g carbs, 80 mg sodium, 3 g fiber, 2 g protein
2.SmartFood Honey Multigrain Popcorn Clusters
So sweet, crunchy, and addictive, it's a good thing they come in single servings. Each bag gives you 20 percent of your day's calcium. Builds bone; fights heart disease; promotes weight loss.
Per package: 110 cal, 1 g fat (0 g sat), 25 g carbs, 150 mg sodium, 5 g fiber, 1 g protein
3. Blue Diamond Bold Almonds
Almonds that erupt with intense flavor—a delish way to get a healthy dose of fiber and good fats. Our favorite is Maui Onion & Garlic. Fights heart disease; promotes weight loss; builds muscle.
Per ounce: 170 cal, 15 g fat (1 g sat), 5 g carbs, 170 mg sodium, 3 g fiber, 6 g protein
4. Kellogg's Fiber Plus Antioxidants Chewy Bars
All the yum of any chewy, sweet cookie, but loaded with nutrients and way more filling. Fights cancer; promotes weight loss.
Per bar (dark chocolate-almond): 130 cal, 5 g fat (2.5 g sat), 24 g carbs, 50 mg sodium, 9 g fiber, 2 g protein
5. Quaker Cracker Jack Butter Toffee Rice Cakes
Serious Cracker Jack taste for a fraction of the fat. Promotes weight loss.
Per cake: 60 cal, 0.5 g fat (0 g sat), 13 g carbs, 70 mg sodium, 0 g fiber, 1 g protein
6. Wheat Thins Fiber Selects 5-Grain Crackers
With five different whole grains, these crackers were made for guiltless noshing. Fights heart disease; promotes weight loss.
Per 13 crackers: 120 cal, 4.5 g fat (0.5 g sat), 22 g carbs, 260 mg sodium, 5 g fiber, 2 g protein
7. Kettle Baked Potato Chips-Sea Salt & Vinegar
These spuds are doused with vinegar, which can help regulate blood sugar, and they've got 65 percent less fat than traditional greasy chips. Fights heart disease; promotes weight loss.
Per ounce (about 23 chips): 120 cal, 3 g fat (0.5 g sat), 21 g carbs, 170 mg sodium, 2 g fiber, 2 g protein
8. Newman's Own Organics Spelt Pretzels
Newman's pretzels fill you up fast: Organic spelt is a grain related to wheat but with more fiber and protein. Fights heart disease; promotes weight loss.
Per 20 pretzels: 120 cal, 1 g fat (0 g sat), 23 g carbs, 240 mg sodium, 4 g fiber, 4 g protein
9. Nabisco Mister Salty Milk Chocolate Covered Pretzels-100 Calorie Pack
The perfect marriage of sweet and salty—with less than four grams of fat. Convenient bags not only provide instant portion control, but are easy to toss into purses or packed lunches. Promotes weight loss.
Per package: 100 cal, 3.5 g fat (2 g sat), 16 g carbs, 160 mg sodium, 0 g fiber, 2 g protein
10. Eden Organic Wild Berry Mix-Nuts, Seeds & Berries
This antioxidant powerhouse of raisins, cranberries, wild blueberries, almonds, and seeds is chewy, crunchy, and sweet. Fights cancer; fights heart disease.
Per 3 Tbsp: 150 cal, 8 g fat (1 g sat), 13 g carbs, 10 mg sodium, 4 g fiber, 5 g protein
1. Food Should Taste Good Sweet Potato Tortilla Chips
Part chip, part cracker, all good. These nibbles provide 20 percent of your daily dose of vitamin A , and they're gluten-free. Fights heart disease.
Per 12 chips: 140 cal, 6 g fat (0.5 g sat), 18 g carbs, 80 mg sodium, 3 g fiber, 2 g protein
2.SmartFood Honey Multigrain Popcorn Clusters
So sweet, crunchy, and addictive, it's a good thing they come in single servings. Each bag gives you 20 percent of your day's calcium. Builds bone; fights heart disease; promotes weight loss.
Per package: 110 cal, 1 g fat (0 g sat), 25 g carbs, 150 mg sodium, 5 g fiber, 1 g protein
3. Blue Diamond Bold Almonds
Almonds that erupt with intense flavor—a delish way to get a healthy dose of fiber and good fats. Our favorite is Maui Onion & Garlic. Fights heart disease; promotes weight loss; builds muscle.
Per ounce: 170 cal, 15 g fat (1 g sat), 5 g carbs, 170 mg sodium, 3 g fiber, 6 g protein
4. Kellogg's Fiber Plus Antioxidants Chewy Bars
All the yum of any chewy, sweet cookie, but loaded with nutrients and way more filling. Fights cancer; promotes weight loss.
Per bar (dark chocolate-almond): 130 cal, 5 g fat (2.5 g sat), 24 g carbs, 50 mg sodium, 9 g fiber, 2 g protein
5. Quaker Cracker Jack Butter Toffee Rice Cakes
Serious Cracker Jack taste for a fraction of the fat. Promotes weight loss.
Per cake: 60 cal, 0.5 g fat (0 g sat), 13 g carbs, 70 mg sodium, 0 g fiber, 1 g protein
6. Wheat Thins Fiber Selects 5-Grain Crackers
With five different whole grains, these crackers were made for guiltless noshing. Fights heart disease; promotes weight loss.
Per 13 crackers: 120 cal, 4.5 g fat (0.5 g sat), 22 g carbs, 260 mg sodium, 5 g fiber, 2 g protein
7. Kettle Baked Potato Chips-Sea Salt & Vinegar
These spuds are doused with vinegar, which can help regulate blood sugar, and they've got 65 percent less fat than traditional greasy chips. Fights heart disease; promotes weight loss.
Per ounce (about 23 chips): 120 cal, 3 g fat (0.5 g sat), 21 g carbs, 170 mg sodium, 2 g fiber, 2 g protein
8. Newman's Own Organics Spelt Pretzels
Newman's pretzels fill you up fast: Organic spelt is a grain related to wheat but with more fiber and protein. Fights heart disease; promotes weight loss.
Per 20 pretzels: 120 cal, 1 g fat (0 g sat), 23 g carbs, 240 mg sodium, 4 g fiber, 4 g protein
9. Nabisco Mister Salty Milk Chocolate Covered Pretzels-100 Calorie Pack
The perfect marriage of sweet and salty—with less than four grams of fat. Convenient bags not only provide instant portion control, but are easy to toss into purses or packed lunches. Promotes weight loss.
Per package: 100 cal, 3.5 g fat (2 g sat), 16 g carbs, 160 mg sodium, 0 g fiber, 2 g protein
10. Eden Organic Wild Berry Mix-Nuts, Seeds & Berries
This antioxidant powerhouse of raisins, cranberries, wild blueberries, almonds, and seeds is chewy, crunchy, and sweet. Fights cancer; fights heart disease.
Per 3 Tbsp: 150 cal, 8 g fat (1 g sat), 13 g carbs, 10 mg sodium, 4 g fiber, 5 g protein
Top Condiments in the Market
1. Sabra Sun Dried Tomato Hummus
Velvety hummus kicked up with sun-dried tomato. Fights heart disease; promotes weight loss.
Per 2 Tbsp: 60 cal, 5 g fat (0 g sat), 3 g carbs, 140 mg sodium, 1 g fiber, 1 g protein
2. Bolthouse Farms Creamy Yogurt Honey Mustard Dressing
Tangy yogurt complements the sweet honey mustard, and at a fraction of the calories of other creamy dressings. Promotes weight loss.
Per 2 Tbsp: 45 cal, 2 g fat (0.5 g sat), 7 g carbs, 80 mg sodium, 0 g fiber, 1 g protein
3. Kraft Reduced Fat Mayonnaise with Olive Oil
Half the fat and calories of regular mayo with no sacrificing of flavor. Made with a heart-healthy fat to boot. Fights heart disease; promotes weight loss.
Per Tbsp: 45 cal, 4 g fat (0 g sat), 2 g carbs, 95 mg sodium, 0 g fiber, 0 g protein
4. Annie's Naturals Organic Mango Cilantro Marinade*****
Add sweetness to grilled chicken and shrimp without tons of sugar. Low in sodium. Promotes weight loss.
Per Tbsp: 20 cal, 0.5 g fat (0 g sat), 3 g carbs, 120 mg sodium, 0 g fiber, 0 g protein
5. Smucker's Boysenberry Spreadable Fruit*****
This unique berry spread is a fresh change from the usual strawberry or raspberry. Promotes weight loss.
Per Tbsp: 40 cal, 0 g fat, 10 g carbs, 0 mg sodium, 0 g fiber, 0 g protein
6. All Natural Peanut Butter & Co. Dark Chocolate Dreams
OMG—chocolate and peanut butter in a zero-trans-fat mix. Promotes weight loss; fights heart disease.
Per 2 Tbsp: 170 cal, 13 g fat (2.5 g sat), 12 g carbs, 35 mg sodium, 2 g fiber, 6 g protein
7. Bertolli Vineyard Premium Collections Fire Roasted Tomato with Cabernet Sauvignon Pasta Sauce
The splash of cabernet (yeah, wine!) adds a subtle flavor. Promotes weight loss; fights cancer.
Per 1/2 cup: 80 cal, 2.5 g fat (0 g sat), 12 g carbs, 440 mg sodium, 1 g fiber, 2 g protein
8. Pace Pineapple Mango Chipotle Salsa
Tangy fruit flavor spiked with smoked hot peppers. Promotes weight loss; fights cancer.
Per 2 Tbsp: 20 cal, 0 g fat, 4 g carbs, 130 mg sodium, 0 g fiber, 0 g protein
Velvety hummus kicked up with sun-dried tomato. Fights heart disease; promotes weight loss.
Per 2 Tbsp: 60 cal, 5 g fat (0 g sat), 3 g carbs, 140 mg sodium, 1 g fiber, 1 g protein
2. Bolthouse Farms Creamy Yogurt Honey Mustard Dressing
Tangy yogurt complements the sweet honey mustard, and at a fraction of the calories of other creamy dressings. Promotes weight loss.
Per 2 Tbsp: 45 cal, 2 g fat (0.5 g sat), 7 g carbs, 80 mg sodium, 0 g fiber, 1 g protein
3. Kraft Reduced Fat Mayonnaise with Olive Oil
Half the fat and calories of regular mayo with no sacrificing of flavor. Made with a heart-healthy fat to boot. Fights heart disease; promotes weight loss.
Per Tbsp: 45 cal, 4 g fat (0 g sat), 2 g carbs, 95 mg sodium, 0 g fiber, 0 g protein
4. Annie's Naturals Organic Mango Cilantro Marinade*****
Add sweetness to grilled chicken and shrimp without tons of sugar. Low in sodium. Promotes weight loss.
Per Tbsp: 20 cal, 0.5 g fat (0 g sat), 3 g carbs, 120 mg sodium, 0 g fiber, 0 g protein
5. Smucker's Boysenberry Spreadable Fruit*****
This unique berry spread is a fresh change from the usual strawberry or raspberry. Promotes weight loss.
Per Tbsp: 40 cal, 0 g fat, 10 g carbs, 0 mg sodium, 0 g fiber, 0 g protein
6. All Natural Peanut Butter & Co. Dark Chocolate Dreams
OMG—chocolate and peanut butter in a zero-trans-fat mix. Promotes weight loss; fights heart disease.
Per 2 Tbsp: 170 cal, 13 g fat (2.5 g sat), 12 g carbs, 35 mg sodium, 2 g fiber, 6 g protein
7. Bertolli Vineyard Premium Collections Fire Roasted Tomato with Cabernet Sauvignon Pasta Sauce
The splash of cabernet (yeah, wine!) adds a subtle flavor. Promotes weight loss; fights cancer.
Per 1/2 cup: 80 cal, 2.5 g fat (0 g sat), 12 g carbs, 440 mg sodium, 1 g fiber, 2 g protein
8. Pace Pineapple Mango Chipotle Salsa
Tangy fruit flavor spiked with smoked hot peppers. Promotes weight loss; fights cancer.
Per 2 Tbsp: 20 cal, 0 g fat, 4 g carbs, 130 mg sodium, 0 g fiber, 0 g protein
Best Packaged Cereal/Bread Foods!
1. Quaker Simple Harvest All Natural Multigrain Instant Hot Cereal
Made with whole oats, barley, wheat, flax seed, and rye, you'd never guess that this super-satisfying cereal was instant. Fights heart disease.
Per packet (maple-brown sugar with pecans): 160 cal, 3.5 g fat (0.5 g sat), 30 g carbs, 75 mg sodium, 4 g fiber, 4 g protein
2. Kashi U
It's stocked with seven whole grains plus black currants, walnuts, and acai powder—a delicious way to get 20 percent of the calcium and 25 percent of the vitamin D you need every day. Builds bone; fights cancer; fights heart disease.
Per cup: 200 cal, 3.5 g fat (0 g sat), 42 g carbs, 125 mg sodium, 7 g fiber, 5 g protein
3. Bear Naked 100% Pure & Natural Cereal-Banana Nut
Sweet banana chips, dried apples, oat clusters, and walnuts create a cereal so yummy you won't eat it just for breakfast. Fights heart disease; promotes weight loss.
Per 3/4 cup: 110 cal, 2.5 g fat (1 g sat), 23 g carbs, 120 mg sodium, 4 g fiber, 3 g protein
4. Nature's Path Organic Whole O's
It's made for people who want to go gluten-free, but everyone will love the light crunch. Organic evaporated cane and pomegranate juices provide just the right amount of sweetness at breakfast time. Fights heard disease; promotes weight loss.
Per cup: 110 cal, 1.5 g fat (0 g sat), 25 g carbs, 115 mg sodium, 3 g fiber, 2 g protein
5. Thomas' Better Start English Muffins
Still plenty of nooks and crannies in this new low-cal, high-fiber version of the breakfast favorite. Fights heart disease; promotes weight loss.
Per muffin: 100 cal, 1 g fat (0 g sat), 24 g carbs, 220 mg sodium, 5 g fiber, 4 g protein
6. Weight Watchers Petite Bagels
Airy and doughy, with no grainy hint of the four grams of filling fiber. Fights heart disease; promotes weight loss.
Per bagel: 100 cal, 1 g fat (0 g sat), 22 g carbs, 230 mg sodium, 4 g fiber, 4 g protein
7. Arnold Grains & More Double Omega Multi-Grain & Flax Bread*****
One slice gives you 50 milligrams of ticker-protecting omega-3's. Fights heart disease.
Per slice: 110 cal, 1.5 g fat (0 g sat), 19 g carbs, 220 mg sodium, 3 g fiber, 5 g protein
8. Pepperidge Farm Swirl 100% Whole-Wheat Cinnamon with Raisins*****
Cinnamon toast is usually a mass of empty calories, but this whole-wheat kind is so body friendly you can savor two slices. Fights heart disease; promotes weight loss.
Per slice: 80 cal, 1 g fat (0 g sat),13 g carbs, 105 mg sodium, 2 g fiber, 3 g protein
9. Fabulous Flats Whole-Grain Tandoori Naan
Sure, it pairs perfectly with Indian food, but you'll love it so much you'll also want to use it for pizzas, wraps, sandwiches, and dips. Fights heart disease.
Per 1/2 naan: 150 cal, 3.5 g fat (1 g sat), 28 g carbs, 360 mg sodium, 3 g fiber, 5 g protein
Made with whole oats, barley, wheat, flax seed, and rye, you'd never guess that this super-satisfying cereal was instant. Fights heart disease.
Per packet (maple-brown sugar with pecans): 160 cal, 3.5 g fat (0.5 g sat), 30 g carbs, 75 mg sodium, 4 g fiber, 4 g protein
2. Kashi U
It's stocked with seven whole grains plus black currants, walnuts, and acai powder—a delicious way to get 20 percent of the calcium and 25 percent of the vitamin D you need every day. Builds bone; fights cancer; fights heart disease.
Per cup: 200 cal, 3.5 g fat (0 g sat), 42 g carbs, 125 mg sodium, 7 g fiber, 5 g protein
3. Bear Naked 100% Pure & Natural Cereal-Banana Nut
Sweet banana chips, dried apples, oat clusters, and walnuts create a cereal so yummy you won't eat it just for breakfast. Fights heart disease; promotes weight loss.
Per 3/4 cup: 110 cal, 2.5 g fat (1 g sat), 23 g carbs, 120 mg sodium, 4 g fiber, 3 g protein
4. Nature's Path Organic Whole O's
It's made for people who want to go gluten-free, but everyone will love the light crunch. Organic evaporated cane and pomegranate juices provide just the right amount of sweetness at breakfast time. Fights heard disease; promotes weight loss.
Per cup: 110 cal, 1.5 g fat (0 g sat), 25 g carbs, 115 mg sodium, 3 g fiber, 2 g protein
5. Thomas' Better Start English Muffins
Still plenty of nooks and crannies in this new low-cal, high-fiber version of the breakfast favorite. Fights heart disease; promotes weight loss.
Per muffin: 100 cal, 1 g fat (0 g sat), 24 g carbs, 220 mg sodium, 5 g fiber, 4 g protein
6. Weight Watchers Petite Bagels
Airy and doughy, with no grainy hint of the four grams of filling fiber. Fights heart disease; promotes weight loss.
Per bagel: 100 cal, 1 g fat (0 g sat), 22 g carbs, 230 mg sodium, 4 g fiber, 4 g protein
7. Arnold Grains & More Double Omega Multi-Grain & Flax Bread*****
One slice gives you 50 milligrams of ticker-protecting omega-3's. Fights heart disease.
Per slice: 110 cal, 1.5 g fat (0 g sat), 19 g carbs, 220 mg sodium, 3 g fiber, 5 g protein
8. Pepperidge Farm Swirl 100% Whole-Wheat Cinnamon with Raisins*****
Cinnamon toast is usually a mass of empty calories, but this whole-wheat kind is so body friendly you can savor two slices. Fights heart disease; promotes weight loss.
Per slice: 80 cal, 1 g fat (0 g sat),13 g carbs, 105 mg sodium, 2 g fiber, 3 g protein
9. Fabulous Flats Whole-Grain Tandoori Naan
Sure, it pairs perfectly with Indian food, but you'll love it so much you'll also want to use it for pizzas, wraps, sandwiches, and dips. Fights heart disease.
Per 1/2 naan: 150 cal, 3.5 g fat (1 g sat), 28 g carbs, 360 mg sodium, 3 g fiber, 5 g protein
Best Packaged Sweet Foods!
SWEETS:
1. Haagen-Dazs Fat-Free Cranberry Blueberry Sorbet
A refreshing new fat-free treat made with antioxidant-loaded cranberry and blueberry purees. Promotes weight loss; fights heart disease.
Per 1/2 cup: 100 cal, 0 g fat, 25 g carbs, 0 mg sodium, < 1 g fiber, 0 g protein
2. Skinny Cow Truffle Bars
Decadent ice cream bars drizzled with creamy chocolate ribbons. Promotes weight loss.
Per bar: 100 cal, 2.5 g fat (1.5 g sat), 19 g carbs, 50 mg sodium, 3 g fiber, 3 g protein
3. Smart Ones Mint Chocolate Chip Sundae
If you love Thin Mint Girl Scout cookies, you'll luv this. Promotes weight loss.
Per serving: 150 cal, 3 g fat (1.5 g sat), 28 g carbs, 130 mg sodium, 1 g fiber, 4 g protein
4. Ben & Jerry's FroYo Chocolate Fudge Brownie
The delicious chocoholic blend not only is thigh-friendly but also delivers 150 milligrams of calcium. Builds bone; fights heart disease.
Per 1/2 cup: 170 cal, 2.5 g fat (0.5 g sat), 34 g carbs, 95 mg sodium, 1 g fiber, 5 g protein
5. Country Choice Organic Soft Baked Oatmeal Chocolate Chip Cookies
You'll swear your grandma just took them out of the oven. Fights heart disease.
Per cookie: 100 cal, 4 g fat (1 g sat), 15 g carbs, 60 mg sodium, 1 g fiber, 1 g protein
6. Weight Watchers Chocolate Brownie
Fudgy, chewy, and soft. In short, it's the perfect brownie. Promotes weight loss.
Per brownie: 120 cal, 3.5 g fat (1 g sat), 24 g carbs, 100 mg sodium, 4 g fiber, 2 g protein
7. JELL-O Sugar-Free Chocolate Pudding Singles
One-serving pouches so you don't have to make a whole tub. Promotes weight loss; builds bone.
Per pouch, with fat-free milk: 80 cal, 0 g fat, 15 g carbs, 375 mg sodium, <1 g fiber, 5 g protein
8. Kozy Shack Simply Well Green Tea Chai Pudding (YUM!!)
The hint of green tea makes a delicious calorie-controlled treat. Promotes weight loss; builds bone.
Per cup: 100 cal, 1 g fat (0 g sat), 17 g carbs, 125 mg sodium, 3 g fiber, 3 g protein
9. Sunsweet PlumSweets
Dried plum bits coated in dark chocolate (think tons of antioxidants!). Fights cancer.
Per 14 pieces: 120 cal, 6 g fat (3 g sat), 19 g carbs, 5 mg sodium, 2 g fiber, 1 g protein
10. Baskin-Robbins Smooth & Creamy Hard Candy (Sugar Free)
A dreamy treat that will remind you of your favorite ice cream flavors. Promotes weight loss.
Per 4 pieces: 40 cal, 1 g fat (0.5 g sat), 15 g carbs, 10 mg sodium, 0 g fiber, 0 g protein
11. Dove Promises Silky Smooth Dark-Chocolate-Almond
Dark chocolate stacked with heart-healthy cocoa flavonols and monounsaturated fats. Fights heart disease.
Per 5 pieces: 200 cal, 16 g fat (10 g sat), 14 g carbs, 0 mg sodium, 3 g fiber, 2 g protein
1. Haagen-Dazs Fat-Free Cranberry Blueberry Sorbet
A refreshing new fat-free treat made with antioxidant-loaded cranberry and blueberry purees. Promotes weight loss; fights heart disease.
Per 1/2 cup: 100 cal, 0 g fat, 25 g carbs, 0 mg sodium, < 1 g fiber, 0 g protein
2. Skinny Cow Truffle Bars
Decadent ice cream bars drizzled with creamy chocolate ribbons. Promotes weight loss.
Per bar: 100 cal, 2.5 g fat (1.5 g sat), 19 g carbs, 50 mg sodium, 3 g fiber, 3 g protein
3. Smart Ones Mint Chocolate Chip Sundae
If you love Thin Mint Girl Scout cookies, you'll luv this. Promotes weight loss.
Per serving: 150 cal, 3 g fat (1.5 g sat), 28 g carbs, 130 mg sodium, 1 g fiber, 4 g protein
4. Ben & Jerry's FroYo Chocolate Fudge Brownie
The delicious chocoholic blend not only is thigh-friendly but also delivers 150 milligrams of calcium. Builds bone; fights heart disease.
Per 1/2 cup: 170 cal, 2.5 g fat (0.5 g sat), 34 g carbs, 95 mg sodium, 1 g fiber, 5 g protein
5. Country Choice Organic Soft Baked Oatmeal Chocolate Chip Cookies
You'll swear your grandma just took them out of the oven. Fights heart disease.
Per cookie: 100 cal, 4 g fat (1 g sat), 15 g carbs, 60 mg sodium, 1 g fiber, 1 g protein
6. Weight Watchers Chocolate Brownie
Fudgy, chewy, and soft. In short, it's the perfect brownie. Promotes weight loss.
Per brownie: 120 cal, 3.5 g fat (1 g sat), 24 g carbs, 100 mg sodium, 4 g fiber, 2 g protein
7. JELL-O Sugar-Free Chocolate Pudding Singles
One-serving pouches so you don't have to make a whole tub. Promotes weight loss; builds bone.
Per pouch, with fat-free milk: 80 cal, 0 g fat, 15 g carbs, 375 mg sodium, <1 g fiber, 5 g protein
8. Kozy Shack Simply Well Green Tea Chai Pudding (YUM!!)
The hint of green tea makes a delicious calorie-controlled treat. Promotes weight loss; builds bone.
Per cup: 100 cal, 1 g fat (0 g sat), 17 g carbs, 125 mg sodium, 3 g fiber, 3 g protein
9. Sunsweet PlumSweets
Dried plum bits coated in dark chocolate (think tons of antioxidants!). Fights cancer.
Per 14 pieces: 120 cal, 6 g fat (3 g sat), 19 g carbs, 5 mg sodium, 2 g fiber, 1 g protein
10. Baskin-Robbins Smooth & Creamy Hard Candy (Sugar Free)
A dreamy treat that will remind you of your favorite ice cream flavors. Promotes weight loss.
Per 4 pieces: 40 cal, 1 g fat (0.5 g sat), 15 g carbs, 10 mg sodium, 0 g fiber, 0 g protein
11. Dove Promises Silky Smooth Dark-Chocolate-Almond
Dark chocolate stacked with heart-healthy cocoa flavonols and monounsaturated fats. Fights heart disease.
Per 5 pieces: 200 cal, 16 g fat (10 g sat), 14 g carbs, 0 mg sodium, 3 g fiber, 2 g protein
Quick Easy Meals
Open-Faced Veggie Sandwich
* grilled zucchini
* eggplant
* roasted peppers
* artichoke hearts
* 1 oz part-skim mozzarella cheese layered on 1 slice whole-grain bread
* add balsamic vinegar
Spaghetti Squash
* 1 spaghetti squash halved and seeds removed
* microwave (cut side up, covered with plastic wrap) for 12 minutes and scrape out
flesh with a fork
* mix with marinara sauce, 2 Tbsp Parmesan cheese and 3 small turkey meatballs
Pasta Salad
* 1/2 cup whole-wheat pasta
* steamed asparagus tips
* 4 oz shrimp
* 2 tbsp parmesan cheese
* add marinara sauce
Baked Wild Salmon
* 3 oz salmon, brushed with olive oil and baked, skin side down, for about 10 minutes at 425°F
* steamed artichoke mixed green salad with 1 tbsp vinaigrette (honey, nutmeg, and cinnamon)
* 1/2 cup quinoa
* grilled zucchini
* eggplant
* roasted peppers
* artichoke hearts
* 1 oz part-skim mozzarella cheese layered on 1 slice whole-grain bread
* add balsamic vinegar
Spaghetti Squash
* 1 spaghetti squash halved and seeds removed
* microwave (cut side up, covered with plastic wrap) for 12 minutes and scrape out
flesh with a fork
* mix with marinara sauce, 2 Tbsp Parmesan cheese and 3 small turkey meatballs
Pasta Salad
* 1/2 cup whole-wheat pasta
* steamed asparagus tips
* 4 oz shrimp
* 2 tbsp parmesan cheese
* add marinara sauce
Baked Wild Salmon
* 3 oz salmon, brushed with olive oil and baked, skin side down, for about 10 minutes at 425°F
* steamed artichoke mixed green salad with 1 tbsp vinaigrette (honey, nutmeg, and cinnamon)
* 1/2 cup quinoa
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