If you want to eat healthier and lose weight, a fridge makeover may be just what you need. Keeping these foods on-hand will help you make smart choices when you're tired, busy, or craving junk.

Nut Butters
Smear them on whole-grain toast, add them to smoothies, or slather them on apple slices for a quick snack that will keep you full.

Lemon
Squeeze lemon into your water or tea to jazz up your drink without adding calories. Might we suggest keeping a pitcher of this cucumber, ginger, and lemon detox water in your fridge to stay hydrated and energized.

Greek Yogurt
Instead of opting for a high-calorie dessert, grab a helping of Greek yogurt topped with fruit. Greek yogurt also makes a healthy replacement for sour cream, butter, or any of these other ingredients you an substitute Greek yogurt for.

Eggs
Keeping a few hard-boiled eggs in your fridge makes having a healthy, protein-filled breakfast effortless.

Hummus
The high-protein dip is great with veggies for a low-calorie snack, and you can use it in place of salad dressing or mayo. Buy a tub, or get creative and make your own flavorful hummus recipes.

Baby Spinach
Baby spinach is an easy way to add nutrients to almost any meal. Throw it on pizza, pasta, sandwiches, soups—basically anything—for a dose of vitamin A and other nutrients.

Full Article: http://www.womenshealthmag.com/weight-loss/healthy-fridge-food

How to Find the Healthiest Meals in the Frozen Foods Aisle

Convenient and relatively inexpensive, frozen meals come with the reputation of being an unhealthy, unwholesome option for your dinner. While perhaps not the best thing you could be eating this evening, it is hard to escape the ease of removing the box from your freezer, throwing the tray on a baking sheet in the oven or popping it in the microwave, for a quickly served hot dinner that requires no real thinking. When life gets hectic, the frozen entrée can save you stress in the kitchen and valuable time. That simplicity doesn't necessarily have to come at the cost of your health.

By following a few basic guidelines and carefully reading the packaging, you can navigate your way through frozen entrées with ease, and select the best bet for dinner. To be a savvy shopper, know what you need a frozen meal to have before you go to the grocery store in order to pick the ready-made meal that won’t wreck your diet and health.

Kathleen M. Zelman, MPH, RD, LD, writing for WebMD, categorized frozen meals into two categories: “light meals” and “regular” dinners. For the first, Zelman says to keep the meal under 300 calories, and with less than 8 grams of fat. The second should not have more than 25 grams of fat, and you’ll want around 360 to 400 calories per serving.

Sodium can quickly balloon out of control when frozen meals are involved, and there are two main ways to approach controlling for sodium. The first is to find meals that do not contain more than 800 milligrams of sodium in a serving. If that is even too high for you, you can divide the amount of sodium you aim to have in your diet each day by three, and find meals that fall under that amount.

We all need sodium in our diets, the Mayo Clinic states, but the average American has too much of the substance. Most people should have 2,300 milligrams or fewer each day, and people over 51 years of age need to aim for less than 1,500 milligrams each day. Other health, age, and demographic factors can play a part in a person needing a lower sodium intake, and individuals need to be aware of their personal limits when shopping in the freezer aisle.

Another consideration is the ingredient list itself. Don’t let yourself be fooled by packaging that makes health claims to entice you into purchasing the product. To do this, you’ll need to be able to sort out the nutrition label. Self has a few items to be wary of when reading the label — like manufacturers listing “galactose,” “dextrose,” or “dextrin” on a label instead of sugar.

With a little bit of Internet searching, you can find diet-specific assistance too. The American Diabetes Association has this reference sheet, tailored to helping diabetics find the best bet. Celiac.com doesn't do any of the health research for you, but if you cannot consume gluten, the website does have this page where you can see the various options that are gluten-free in the freezer. The advice available doesn't have to be this narrow though.

Having created lists about the best and worsts frozen meals, many diet and health websites can help guide your selection. The Daily Meal has found what it considers to be the top fifteen choices on the market, and from Consumer Reports you’ll find a ranking of pizzas by taste. Other places combine elements of both. In the pantheon of pizzas, websites abound highlighting positives to be found in some frozen pies.

Eat This, Not That gives all Kashi pizzas a high mark, but it singled out the Kashi Mexicali Black Bean Pizza as the best pizza choice in the frozen food aisle. The serving size is one-third of the pizza. That serving size has 210 calories, 560 milligrams of sodium, and 7 grams of fat. Low on the sodium scale as far as frozen foods are concerned, it also will provide 13 grams of protein and 4 grams of fiber.

The Whole Foods Market Buffalo Mozzarella with Cherry Tomatoes has 310 calories per serving — which is half of the pie. A tad more sodium (690 milligrams) and fat (11 grams) than the Kashi pizza, Cooking Light points out that the ingredient list is full of fresh, simple items. To that, we’ll add you can actually pronounce everything that is listed too.

Want side-by-side comparisons without clicking through lists or extra commentary? There is a website for that too. Find the Best will take you on a virtual frozen food tour, letting you narrow down your options based on cuisine, calories, protein, carbohydrates, and fat. Out of that list, you can compare choices to see how one meal holds up against a similar entrée. The detailed view of a particular item will give you even more information, including ingredients and sodium per serving.

The easy option doesn't have to be an unhealthy part of your diet. When you know that a frozen entrée is going to end up in your shopping cart, having all of these facts and ideas sorted before you shop will prevent you from blindly choosing once your in the store. Not only will it save time in the store, but it might remove a bit of the stigma attached to frozen foods, too.

Original Article: http://wallstcheatsheet.com/life/how-to-find-the-healthiest-meals-in-the-frozen-food-aisle.html/?a=viewall

Myths of Men and Women Weight Loss Differences

All flabby-chubby men and women want to have a nice shape and it’s a desire. They used to do different kinds of exercises, maintain a tight diet and often overdo it. The result, the end of the day, doesn’t go the right way. Fatty men think, only hard-core exercise can give them the ultimate result when overweight women like to maintain a thin diet. The thing is- both men and women have weight loss myths and they don’t even know the facts.

Here are the issues on what both men and women trust, though these are just myths!

Myths About Weight Loss in Men

Myth #1: Jump, it is the Single Most Effective Way to Lose Some Weight

Fact: Well, jumping is an exercise yes, but excessive jumping can be horrible for bone joints. It can cause intense pain in the bone joint which may further keep them away from anymore workout. Jumping can be a great warm up exercise but it should not be done in a large scale.

Myth #2: Burning Fats Require Extensive or Excessive Amount of Exercise

Fact: It is said that, weight loss doesn't require heavy or extreme workouts. Weight loss specialists recommend simple and light exercise. They suggest, you have to make sure that you sweat.

Myth #3: The Faster You Move, the More Fats You Lose

Fact: It really doesn't matter how fast a man performs his moves during exercise.All it takes to burn the fats and lose weight is moving his muscles enough and boosting the metabolism. Fast moves; no extra benefits here. In addition, it can stiff the muscles and cause severe pain.

Myth #4: Eating and Exercising Consistently doesn't Lead You to Gain Weight

Fact: The process through which we gain or lose weight is the metabolic process and it changes with the age. The eating habit and exercise level should also be adjusted with this change. Otherwise, regular eating and doing the same level of exercise every day will do nothing. On the other hand, excessive eating and less exercise will leave the flabby body unchanged.

Myths About Weight Loss in Women

Myth #1: Women Shouldn’t do Exercises Like the Way Men do

Fact: I don’t find any point of constructing physical exercises from a gendered point! Really, can you tell whether the deadlift move is masculine or feminine? Or can the exercise moves indicate your gender as they are gendered in nature? Yes, there is no distinction out there that can tell you- ‘Oh no, don’t do that! That move is not for you’.

Myth #2: The Treadmill is the Most Effective Tool for a Woman to Lose Weight

Fact: Running is a good exercise for both men and women. But the myth that women only needs to run on a treadmill to lose their weight- is a very annoying and disgusting concept. Obviously, running is one of the most effective fat burning exercise, but only running is not everything about women’s weight loosing process.

Myth #3: Women Who Perform Lifting Exercise, Get a Masculine Body

Fact: It is completely a wrong perception about women’s weight loss. Weight lifting is a great way to work out and lose some extra pounds. It has nothing to do with making womens’ shape look like mens’ body. It is a great way to get strong muscles and burn fat.

Myth#4: Fasting May Fast Weight Loss Process!

Fact: Most of the women, who are in a weight loss program, think a thin diet or starving is a great idea for weight loss. They hardly take daily meals and they even starve! But they don’t know consuming tiny amounts of foods does not help them in weight loss rather promotes weight gain.

So, which of myth you believe in? Do you still think taking a little or no food helps you shed extra pounds? Did you find extreme workout helps? If you think you are on a myth mentioned above, share with us.

Full Article: http://www.gethow.org/myths-of-men-and-women-weight-loss-differences

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Salmon Burgers And 5 Tasty Ways To Top Them

Burgers may be the most riffed-on food in the American canon, but let’s face it, the beef patty has limitations. Bacon, barbecue sauce, and blue cheese are a beef burger’s best buds, assertive enough to stand up to the taste of medium-rare chuck, but switch a burger’s central protein to something more delicate—salmon, say—and a whole bunch of slathering possibilities present themselves. Here's a base recipe for salmon burgers, followed by five tasty options for dressing them: mango, tomato, and onion salsa; soy rémoulade; roasted garlic aioli; jalapeño tartar sauce; and tzatziki.

GRILLED SALMON BURGERS
Makes 8 burgers

2 large eggs
1 medium shallot, medium dice
3 tablespoons coarsely chopped Italian parsley leaves
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon celery seeds
2 pounds skinless salmon fillets, pin bones removed and cut into 1-inch pieces
1/4 cup panko breadcrumbs
Vegetable oil, for the grill

Step 1: Combine the eggs, shallot, parsley, salt, pepper, and celery seeds in a food processor fitted with a blade attachment and pulse just until combined, about 5 pulses. Add about a third of the salmon and pulse 5 times until most of the large pieces are slightly chopped. Add another third of the salmon, pulse 5 more times, then add the last third and pulse 5 times more until there are equal amounts of very small, medium, and large chunks. (Do not overprocess, as it will lead to tough, dry burgers.)

Step 2: Transfer the mixture to a large bowl and stir in the panko until thoroughly combined. Divide evenly into 8 (3-inch) patties about 1/2 inch thick (they will be about 1/3 to 1/2 cup each).

Step 3: Heat an outdoor grill to medium high (about 375°F to 425°F). When the grill is ready, use tongs to rub the grate with several layers of paper towels dipped in vegetable oil.

Step 4: Using a flat spatula, transfer the salmon patties to the grill, close the grill, and cook undisturbed (do not press down on the patties) until grill marks appear on the bottom, about 5 minutes. Using a clean spatula, flip the burgers, close the grill, and cook until the patties are just cooked, about 4 minutes more.

NOW...BRING ON THE TOPPINGS!

MANGO, TOMATO, & ONION SALSA
Makes 3 cups

2 medium mangos, small dice (about 1 1/2 cups)
2 medium tomatoes, small dice (about 1 cup)
1/2 medium red onion, small dice (about 1/2 cup)
1 tablespoon plus 1 teaspoon freshly squeezed lime juice
Kosher salt
Freshly ground black pepper

Combine all the measured ingredients in a small nonreactive mixing bowl. Season well with salt and let sit at least 20 minutes. Just prior to using, season well with pepper and mix thoroughly. Spoon onto grilled salmon burgers with slices of avocado.

SOY RÉMOULADE
Makes about 1 1/4 cups

2 large egg yolks
1 tablespoon Dijon mustard
1 cup vegetable oil
1 tablespoon freshly squeezed lemon juice
1 teaspoon Louisiana-style hot sauce, such as Tabasco or Crystal Hot Sauce
1 teaspoon soy sauce
1/4 teaspoon kosher salt, plus more as needed
1/8 teaspoon freshly ground white pepper, plus more as needed
2 teaspoons finely chopped capers
2 teaspoons finely chopped red bell pepper
2 teaspoons finely chopped shallot
1 1/2 teaspoons finely chopped fresh tarragon leaves
1 teaspoon finely chopped fresh Italian parsley leaves

Whisk the egg yolks and Dijon in a medium bowl until evenly blended. Continue whisking and slowly add the oil by pouring it down the side of the bowl in a thin stream. Once all of the oil has been added, whisk in the lemon juice, hot sauce, soy, and measured salt and pepper until evenly combined. Mix in the remaining ingredients until evenly combined. Taste and season with additional salt and pepper as needed.

ROASTED GARLIC AIOLI
Makes 1 1/4 cups

1 tablespoon roasted garlic purée (1 small head of garlic, roasted in a 350°F oven for 40 minutes, cooled, and squeezed to remove the purée)
1 teaspoon Dijon mustard
1 egg yolk
1/2 cup extra-virgin olive oil
1/2 cup grapeseed or vegetable oil
2 teaspoons freshly squeezed lemon juice
Kosher salt

Place the roasted garlic, mustard, and yolk in the bowl of a food processor fitted with a blade attachment. Process until evenly combined, about 10 seconds. With the motor running, slowly add the olive oil in a thin stream, followed by the grapeseed or vegetable oil, until completely combined, about 2 minutes. Stop the processor, add the lemon juice, season with salt, and pulse until thoroughly mixed. Stop and scrape down the sides of the bowl with a rubber spatula, then pulse until all ingredients are evenly incorporated. Let sit for at least 30 minutes before using.

JALAPENO TARTAR SAUCE
Makes 1 1/2 cups

1 cup mayonnaise
1 jalapeño pepper, seeded and finely diced
3 tablespoons finely chopped capers
3 tablespoons freshly squeezed lemon juice (from about 2 medium lemons)
2 tablespoons finely chopped dill pickle
1 tablespoon finely chopped scallion (from about 1 medium scallion, white and light green parts only)
1/4 teaspoon freshly ground black pepper

Place all of the ingredients in a medium bowl and stir to combine. Cover and refrigerate until ready to use.

TZATZIKI
Makes 1 cup

1/2 medium English cucumber, peeled
7 ounces (scant 1 cup) whole-milk Greek yogurt
1 tablespoon finely chopped fresh cilantro
1 tablespoon finely chopped fresh mint leaves
1 teaspoon freshly squeezed lemon juice
1 medium garlic clove, finely chopped
1/4 teaspoon ground cumin
Kosher salt
Freshly ground black pepper

Grate the cucumber on the large holes of a box grater. Run a knife over the grated cucumber until it’s fine in texture but not totally minced. Mound the cucumber in the center of a clean tea towel, then twist the towel to squeeze the moisture from the cucumber. Place the cucumber in a medium bowl. Add the yogurt, herbs, lemon juice, garlic, and cumin, season with salt and pepper, and mix well. Refrigerate for 1 hour or overnight to meld the flavors before serving.

Photos by Chris Rochelle; styling by Fernanda Schlender

http://www.chow.com/food-news/152759/salmon-burgers-and-5-tasty-ways-to-top-them/

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