How to Keep Hot Chocolate Milk Healthy

Hot chocolate milk is a tasty treat. But can it actually be good for you? Here are some tips for keeping hot chocolate milk healthy.

Think Skim

The best thing you can do to increase the healthiness of your hot chocolate milk is to use a skim milk version. An 8 oz glass of whole chocolate milk contains 210 calories, compared with 170 calories for the same amount made with 2% fat milk and 160 for a comparable glass of skim chocolate milk. Why waste 50 calories on fat when you can have a delicious glass of skim chocolate milk that will not taste noticeably different?

Make It Yourself

Another tip to make your hot chocolate milk healthier is to mix it yourself, rather than buying it ready made. The reasoning behind this is that you can control what type of chocolate you put in, and also the amount. Begin with skim milk, and then add a bit of cocoa powder (which is low in fat) or chocolate syrup. Taste, and if it’s not sufficiently chocolaty for you, add a bit more until you reach the ideal concentration.

This is an excellent plan for mixing hot chocolate milk for children as well, because you can “wean” them off of the rich, overly chocolaty versions often sold in stores.

Hot chocolate milk is delicious and can be healthy. It’s an excellent source of calcium, vitamin D and phosphorus. With a bit of effort, you can make healthy hot chocolate milk in your own kitchen.

Original Link: http://www.3fatchicks.com/how-to-keep-hot-chocolate-milk-healthy/

How to Make a Chocolate Milk Protein Drink

Choosing the ingredients to make a chocolate milk drink with protein offers several options, though really, only two are absolutely necessary: chocolate milk and a protein substance. However, chocolate milk combined with different flavored protein powder supplements along with peanut butter, fresh or frozen fruits, and other ingredients provide those who are looking to lose weight and gain muscle a healthy meal replacement and a great post workout option.

The Process

After selecting the simple base ingredients of chocolate milk and a protein supplement of choice, the next step involves the physical mixing process. Protein supplements which come in powder form are often fast dissolving, easy to mix substances. Therefore, by adding a serving of the protein powder along with a cup of milk into some sort of bottle with a lid, one can shake the mixture until the desired thickness becomes reached. By adding more chocolate milk and less protein, the drink will lack thickness, and the opposite will leave the mixture thicker.

The Ingredients

Protein powder supplements are offered in several flavors, including the traditional chocolate and vanilla choices. Chocolate milk has a naturally sweet taste, but by adding more flavor with one of the protein supplements available at most nutrition and pharmaceutical stores, several different drink styles may be created. Over time, standard recipes for protein drinks, commonly referred to as shakes, have surfaced. Doing a search through nutrition books may lead to new ideas and personal discoveries for the perfect chocolate milk protein drink.

Quick Tips and Ideas

Try the basic combination of chocolate milk plus a chocolate flavored protein powder. Try adding peanut butter to that basic mixture after it becomes old or too boring. Experiment with different flavored protein powders, or add a fresh flavor by using the blender for a chocolate milk, chocolate protein, frozen strawberry, and ice shake. For those who are on strict diets, this one could turn out tasting like an ice cream flurry.

Original Link: http://www.3fatchicks.com/how-to-make-a-chocolate-milk-protein-drink/

How to Make Chocolate Milk Healthy and Tasty

Chocolate milk is a healthy treat whose appeal crosses generations. But many people balk at putting sugary syrup or powder into their body, even in chocolate form. If you are one of those people, here we look at how to make chocolate milk more healthy.

Choose Wisely

Chocolate milk, in general, is not an unhealthy drink. A serving of chocolate milk contains more nutrition and fewer sugars than even a single cup of apple juice. You can use little tricks to make your chocolate milk even healthier. For instance, it is up to you how much chocolate syrup or powder you put in your drink. The less syrup, the less sugar. Find out precisely how much chocolate you or your kids need to be satisfied. You may find it’s less than the recommended amount. You could also choose sugar free syrup or powder. Sugar free versions are available for most  popular chocolate mixes, including Hersheys and Nesquik.

The Milk

By now you’ve probably noticed just how many different varieties of milk you can get at the store: low fat, no fat, full fat, vitamin fortified, soy based or rice based. You can choose the best milk for your needs. Fat free, Vitamin D fortified milk can be the base of a thin but non-fattening chocolate milk. Soy or rice based milks are an excellent vegan option for chocolate milk. But remember, two percent isn’t going to do you much damage, either, and full percent milk can be a real treat for special occasions. All these milks help you get the protein, calcium and vitamins recommended by the Food and Drug Administration.

Pudding “Smoothie”

There are some non-traditional ways to make chocolate milk healthy, without store bought syrups. One way to cut the fat and calories in a serving of chocolate milk is to get out the blender. Sugar free chocolate pudding can help you whip up a thick and rich chocolate milk. That same endless “set time” that drove you mad as a child is your friend when it comes to a creamy, low calorie drink. Simply add three cups of low fat milk and a small package of sugar free chocolate pudding mix to your blender. You can add more milk or less chocolate depending on your taste. Blend with a few ice cubes, and you’ve got yourself a cool, rich chocolate drink.

Ovaltine

Then there are some very traditional ways to make your chocolate milk more healthy. Ovaltine, the chocolate milk powder so popular in the 1950s, is still around and is still packing a vitamin punch. Ovaltine powder is infused with nutrition. When combined with milk, Ovaltine offers an adult an average quarter percent of the RDA for most vitamins and minerals. This includes iron, Vitamin C, Vitamin E and harder to get minerals like zinc and copper. It does contain sugar, but no fat, and only 170 calories per glass when combined with fat free milk. All that healthy stuff does come through in the taste, but just a little. Kids usually don’t even notice. Mostly Ovaltine is just a tasty, healthy option for chocolate milk.

There are many ways to drink chocolate milk. You can choose low fat and low sugar in your ingredients, or powder that is loaded with vitamins. However you do it, let chocolate milk and all the nutrition that comes with it be a part of your healthy diet.

Original Link: http://www.3fatchicks.com/how-to-make-chocolate-milk-healthy-and-tasty/

Healthy Easter Dinner Ideas

The name of the game when it comes to healthy Easter Dinner fare is Springtime. Choose light and fresh spring dishes, even if it means neglecting old heavy and preserved standards.

The Meat of It

Ham is the traditional meat of choice for Easter. However, it may not be your choice for a healthy diet. There are many options to replace or modify ham in your Easter dinner. If you  love ham, try reducing the amount. A spring stew made with ham, apples and potatoes will greatly reduce the fat and sodium that ham by itself adds to your diet. Another option is to go with a less fattening meat altogether. Try roasted salmon with lemon and dill sauce, or individual game hens stuffed with wild rice for all your guests. Be creative with your holiday meats. Keep satisfaction and flavor, but lose the calories.

Vegetables Front and Center

If you’re trying to change your eating habits to a healthier model, vegetables should be a big part of that change. There is no reason meat should be the focus of your holiday meal with all the fresh and delicious vegetables available year round. Let the centerpiece of your meal be a broccoli and goat cheese souffle, or a mushroom and leek galette. Maybe a flavorful and creamy spinach quiche, made with low fat soft cheeses and half the egg yolks. The options are endless to improve the quality of your holiday meal if you think outside the traditional Easter “basket”.

The unhealthy attributes of your holiday meal come from what you make it with. Fatty meats, heavy creams and cheeses and loads of sugar for dessert all spell disaster for a healthy diet. It’s important to understand that even if these foods are what you’re used to, they aren’t necessary for a good meal. Don’t be afraid to modify, and don’t be afraid to try something entirely new. Easter dinner is what you make of it.

Original Link: http://www.3fatchicks.com/healthy-easter-dinner-ideas/

The Tastiest Vegan Protein Bars

There are many vegan protein bars on the market, but few have what it takes to rival the sugar laden non-vegan bar taste. Veganism does not allow the ingestion of any food derived from animals. This includes honey. Many vegan products take some getting used to, and often fall short when it comes to taste. Many choices come across as bland, dry, non-sweet concoctions that can easily send a vegan wannabe straight back to a conventional diet. It’s basically trial and error for each person that requires his or her own dietary likes and dislikes. There are two bars that have received high marks in the vegan community for not only taste but also consistency, texture and overall health benefits.

Organic Food Bar

This product comes in many flavors with one being vegan. It is moist, chewy, sweet and chock full of some impressive ingredients that include organic almond butter, agave nectar (derived from the blue agave plant often used in place of honey), organic dates, organic raisins, organic sesame seeds, organic sprouts and flax seed. The protein output is a whopping 14 grams (as much as two ounces of beef), 10 percent of iron and calcium and it weighs in at 300 calories. The energy from this vegan protein bar is steady and non-crashing, which basically means that you won’t spike and crash like you would from eating a bar high in sugar and fat.

Real Green Bars

This bar is a fantastic choice for on the run snacking. It is made entirely of fruits and vegetables and has a sweet, chewy taste you can simply feel as it does your body good. Incorporating broccoli, carrots and spinach with apples, strawberries and/or lemons, this bar comes in at 2 grams of protein, 1 gram of fat, 400 milligrams of potassium and 14 percent of vitamin C packed into a minuscule 160 calories. This bar will surely give you a quick and easy protein energy boost.

Original Link: http://www.3fatchicks.com/the-tastiest-vegan-protein-bars/

How to Avoid Fattening Movie Snacks

There are several ways to avoid fattening movie snacks without taking away from the fantastic movie-going experience.  Unfortunately, most movie-goers don’t realize that there is even a need to do so.

1,800 calories. That’s about a day’s worth of calories for most of us, even if we’re not trying to lose weight. What else is 1,800 calories? That large buttered popcorn and soda combo at your local movie theater. Add on a box of your favorite candy for about 900 more calories plus a refill on your soda, and besides a slightly sick feeling, you’ll get almost two days’ worth of calories in less than two hours of screen time.

Just Say ‘No’

A small buttered popcorn and diet drink can’t be too bad, right? Wrong. It’s still going to set you back around 900 calories. With the average weight-loss diet promoting a 1400 to 1600 daily caloric intake, that’s more than a meal. Who can stop at a small size anyway? The next size up is always twice as big and only 50 cents more. Why is that? Because the food is cheap and awful. It costs the movie houses pennies to produce. The best strategy when entering a movie theater is to breathe in that hot buttery smell, and say to yourself, “Isn’t that nice. I’m going to save myself a bit of money and continue with my healthy lifestyle.”

If You Just Can’t Say ‘No’

For many of us, snacking our way through a good movie is part of the movie-going experience. If we don’t hear the rattle of a candy wrapper or the crunch of our popcorn in our ears, it just isn’t a trip to the movies. In this case, going to the movies should be a very occasional treat while on a mission of weight-loss. It’s also best to go just after a healthy and filling meal, so that movie snacks are just snacks and not a very bad meal replacement.

Sneak Your Own Food

Let’s face it, if movie theaters began offering healthy alternatives at their concession stands, no one would buy them. Besides the $6 bottles of water, there is usually nothing on the menu that would qualify as a light bite. There may be big signs posted at the entrance that no outside food or drinks are permitted, but for the sake of your health, be an outlaw. Smuggle in your favorite healthy snack, and then play stupid if you get caught. Also, realize that movie eating is mindless eating. It doesn’t matter much what the food tastes like so long as it’s crunchy and in little pieces. Although pretzels, cheerios and dried fruit may not quite hit the spot, it’s a good compromise when compared with the alternatives.

Become a Kid Again

If you haven’t planned your smuggling properly, or just can’t stand the thought of not hitting the concession stand for some movie snacks, a Kid’s combo is the only reasonable solution. With a small scoop of popcorn, a tiny drink and usually a little baggie of chewy fruit snacks, it’s just enough to give you that taste of the movies without completely blowing the whole thing. Be sure to opt for a diet soda, and take your little race car box of goodies proudly into the theater knowing that you’re one step closer to living life in balance.

Original Link: http://www.3fatchicks.com/how-to-avoid-fattening-movie-snacks/

Is Low Fat Chocolate Milk Bad for Your Diet?

Chocolate milk contains healthy fats, protein and low glycemic carbohydrates. Believing that the naturally sweet drink, especially in the low fat variety, hinders a healthy diet plan sounds odd after knowing the nutritional content.

Debate

Natural low fat chocolate milk with no additives and substitutes usually contains all of the same vitamins and minerals as plain or other chocolate milks in other fat content varieties. The main debate involves the sugar content of chocolate milk, and the process by which the sugars block nutrient absorption. People feel that milk serves as a calcium source, but by drinking the chocolate variety, the calcium practically becomes cancelled out because it cannot be absorbed. Others believe sugars in chocolate milk generally add more calories. The bottom line of the milk debate relates to the other foods consumed in a diet. One food choice does not make or break a diet, but rather slightly or majorly hinders the effectiveness of the diet on the human body.

Consideration

A glass of low fat chocolate milk has valuable nutrients, along with a sweet taste that attracts many people to drink it frequently. Consider limiting the consumption of the drink if your diet targets weight loss. The frequent consumption of any product moderately high in sugars can impair the effects of the rest of an otherwise smart diet. On the other hand, one glass of chocolate milk as a treat, or as the base of a healthy protein shake, will never completely reverse the effects of a good diet, regardless of the physical goal.

Original Link: http://www.3fatchicks.com/is-low-fat-chocolate-milk-bad-for-your-diet/

The Best Chocolate Milk Types

There has been an ongoing debate for some time now among adults and it is, which is the best chocolate milk?

During our childhoods, most of us would say, “I love all chocolate milk.” This sounds good, but as life moves along the taste buds grow and we become experts in what we like and what comes in a close second to our number one pick. Chocolate milk comes in a number of brands, as well as in a variety of sources. For this debate to be properly discussed we must center it around what makes chocolate milk so great. Before we move into the debate we must first answer a question.

Liquid vs. Powder vs. Syrup – Which Is Best?

This question, like most of this debate, is based on one’s own taste. So being objective is difficult, but we’ll try. Grabbing a bottle of chocolate milk from the store’s freezer is a fine decision once you taste that cold and chocolaty milk. However, with the availability of the powder and syrup forms, the chocolate milk drinker can scoop or squirt in their own right amount of powder or syrup to give it that special, individual taste. The final say on this question is up to you, but remember that all three sources are delicious and satisfying.

Let the debate begin:

Most Chocolaty

The one brand of chocolate milk that sits on top of most taste lists is Nestle Quick. It’s a go-to for those wanting a reliable chocolate milk. However, there is also Yoo-Hoo, Horizon low-fat Chocolate Milk and any number of local brands like Dean’s in the Midwestern states. All taste great, but what stands out as having that classic taste? Again, the opinions vary, but Nestle stands out. This long standing brand comes in all three forms. But after drinking some of Dean’s Chocolate Milk, the taste-tester will realize, it’s close.

Health Matters

The reason why chocolate milk tastes so great is because of sugar and all that goodness that has calories. However, some brands try to cover both sides of the fence: tasting good and staying healthy. Types like Horizon and Organic Valley are two of the best at being a health-conscious chocolate milk. Both being organic implies that only the best items were used in production of this milk. In addition, the calorie/fat gram counts are a bit lower than the whole chocolate milk types. The organic chocolate milk isn’t that bad. It may take some time for hardcore, whole milk types to like it, but the organic brands do deliver on their promises.

Long-lasting

Milk goes bad. So like normal milk, chocolate has a “drink by” date on it. Some want to buy this great tasting beverage and have it last. Powder and syrup forms can fill this need. Many brands from Carnation to Ovaltine offer an any time, great tasting crave quencher. For the bottle brands, Yoo-Hoo takes center stage for its long-lasting, fresh taste. This type of chocolate milk has cornered the market on keeping the sour out of the taste.

The Best

Chocolate milk is a great drink no matter what age you are. It takes us back and brings a smile to our face. Finding the best is up to you. Whether it be good, old-fashioned chocolate milk or a sensible organic one, the choices are plenty. Consider what you want and let the debate begin.

Original Link: http://www.3fatchicks.com/the-best-chocolate-milk-types/

The Link Between Caffeine and Fertility

When it comes to conclusions about the link between caffeine and fertility, it’s a buyer’s market. If you don’t care for the answer you get from one source, find another. You’ll almost certainly get a different one. While there have been studies that have found a link between decreased fertility in women and consumption of large amounts of caffeine, many of those studies did not account for other factors that would reduce fertility, such as smoking or high alcohol consumption. Other studies found no link at all, and at least two concluded that caffeine increased a woman’s fertility, especially at the beginning of an attempt to conceive.

The same holds true for men and their fertility. Some studies found that caffeine increased a man’s sperm count if it was low and decreased it if the count was in the normal to high range. A study in Brazil found the only effect caffeine had on sperm was to make them swim faster, regardless of how many cups of coffee a man drank a day. Another study concluded the exact opposite, that caffeine made sperm sluggish. A third found caffeine increased the sperm’s ability to reach the egg at just the right time for conception to occur.

Why the Confusion?

Much of the problem in finding a clear answer to the question of whether or not caffeine impacts fertility lies in how the various studies on caffeine are conducted. Caffeine can be ingested in many ways, including pure pill form or via coffee and tea. Different delivery methods produce different results. Caffeine in coffee or tea comes with a fairly high dose of antioxidants, which can have beneficial effects of their own. Caffeine in pill form does not. Studies on rats and mice are given as much significance in the media as studies on humans, and humans themselves are notoriously hard to study. Rats can at least be contained. Once a person steps out of the lab, there’s any number of things they can do to throw off a study. There’s caffeine in chocolate bars. There’s a lot of caffeine in Midol. Ingesting either one can throw off the results of an experiment.

What We Do Know

It can be very hard to sort out fact and fiction when it comes to caffeine and fertility. One day caffeine is good for you, and the next day it’s not. But if you sift through the results of the various studies, it’s possible to come up with a couple of conclusions. One is that moderate caffeine consumption, 300 milligrams a day or less, has not been found to have an effect on fertility in men or women. That’s about 2 to 3 cups of coffee, depending on how it’s brewed. Neither does that amount seem to have any effect on the chance of miscarriage, low birth weight or birth defects. Whatever effect caffeine has on fertility, good or bad, it is far outweighed by the effects of a healthy diet, low alcohol consumption and not smoking.

Original Link: http://www.3fatchicks.com/the-link-between-caffeine-and-fertility/

Vegan Ingredients: Substitution List

Why should you stop eating your favorite dishes just because you have decided to turn vegan? There are a lot of vegan ingredients that you can use to make your favorite dishes.

Vegan ‘Meat’ Delights

Tofu is the most common substitute for meat. Soy milk is curdled to produce a creamy cheese-like product. Rich in proteins, vitamins and calcium, tofu is the best ‘meat’ for vegan recipes. It is easy to digest, reduces ‘bad’ LDL cholesterol and prevents osteoporosis. It also contains isoflavones that help cope with the stress of menopause.

Beans and Quinoa

Beans and quinoa are other vegan ingredients. While tofu tastes little bland, beans have an amazing flavor. If you don’t get fresh beans, you can choose from frozen, canned or dried ones. Even non-vegans relish beans dishes. Frozen beans can be thawed and prepared in minutes. Dried beans are by far the best, with the exception of having to soak them overnight. Quinoa is also an excellent source of protein and carbohydrates. It tastes like rice and is cooked in the same way.

Non-Egg Wonders

Now, if you are a vegan who avoids animal products and are wondering how to make desserts without eggs, here is a breather. Bananas or applesauce work wonders. For cookies and brownies, you could instead use a cup of soy milk, one small banana, two tablespoons of applesauce or half a cube of silken tofu. Two teaspoons of baking powder and a half cup of soy yogurt work for breads and cakes.

Rice Milk

Rice milk is great for vegans who love milk and milk delicacies. Rice is cooked, ground and strained to form the creamy liquid. It’s easy to make at home and can be prepared with little effort. Low in fat, this is great for those on a diet. Syrups or sweeteners can be added for extra flavor. You can add more water to change the consistency of the milk.

Find the Right Substitute

Corn starch or arrowroot powder is a great substitute for gelatin. Use corn starch in dessert recipes that require gelatin and see its wonder. Instead of that regular dollop of honey on your pancakes, use agave nectar, cane sugar or maple syrup. It actually tastes better. Soy cheese is also gaining popularity with people who avoid milk products. It’s the perfect cheese substitute if you’re lactose intolerant. Again, soy yogurt is the best substitute for dairy curd. It’s easy to make at home and yummy as well. To make soy yoghurt, heat a liter of soya milk to 42-45 degree Celsius. Add four tablespoons of soya yoghurt and let it sit for a few hours. Once it sets, keep it in the fridge and serve chilled. Your yummy and nutritious curd is ready!

The bottom line is: Vegans can have as much fun as those who are not. It’s just the way you learn to substitute and make tasty dishes with what you have in hand.

Original Link: http://www.3fatchicks.com/vegan-ingredients-substitution-list/

Vegan Weight Loss: Diet Tricks You Should Know

Although a vegan weight loss diet has all the makings of a healthy, low calorie, low fat, nutrient-rich diet, it doesn’t necessarily lead to weight loss. For those who turn to a vegan lifestyle solely for animal welfare, there are plenty of junk food alternatives available: think vegan marshmallow fluff with peanut butter on a delicious ginger snap.

What Is a Vegan Diet?

A vegan diet is completely devoid of animal products. That means no meat, eggs, dairy products, or other foods that are a production of animals or animal behavior such as honey. Luckily for vegans, plants are incredible sources of nutrition and are usually not calorie dense.  Having such a restricted diet can lead to nutritional deficiencies, however, some meals must be carefully planned to ensure all needs are met.

Fill Your Plate with Veggies

For weight loss, bulky, leafy vegetables are best such as spinach, lettuce, broccoli and more. Let’s face it, almost any vegetable is relatively low in calories.  Be careful with starchy vegetables such as potatoes and corn.  These, while definitely a nutritious part of any diet, can sneak extra calories into your meals if over-utilized.

Eat Protein at Every Meal

Yes, the average American consumes too much protein, but that really is difficult to do on a vegan diet, so there’s no worry about over-doing it. Besides, protein is essential for the energy and vitality needed to get your daily dose of exercise.

Go Light on the Faux Foods

Watch the vegan alternatives to unhealthy items. These alternatives, although non-animal sourced, are probably unhealthy as well. Items like vegan ‘butter,’ ‘cheese,’ cookies and cakes can be safely integrated into your diet to flavor your food and keep you from going completely bonkers…well maybe. Unfortunately, these alternative foods are usually calorie-dense and can lead to weight gain if uncontrolled, just like their animal-derived counterparts.

Be Careful with Portions

Mind the portions of breads, nuts and crackers. Again, a slice of hot, delicious bread is absolutely beautiful on a vegan diet geared towards weight loss. It is especially gorgeous in the morning if it’s toasted with a touch of natural peanut butter on it.  Three or four, however, will begin to pack on the pounds if habitual.

Like any diet, a vegan diet for weight loss runs the risk of self-sabotage due to hunger, stress or boredom. Making as many meals as interesting as possible will help you stick to it and enjoy the amazing journey you have undertaken.

Original Link: http://www.3fatchicks.com/vegan-weight-loss-diet-tricks-you-should-know/

Vegan Pie Ideas without Fruit

Wherever meat and dariy put up a roadblock, the vegan must find away around it and be creative. In the case of vegan pie, sometimes that creativity hits a speed bump. Often the easiest route to a home-made vegan dessert is a fruit pie. But, its not the only route. Here are some delicious vegan pies with non-fruit fillings.

Sweet Potato Pie

When you see them sitting next to the russets and Yukon Golds in the produce section, you may not think of sweet potatoes as an ideal pie filling (unless you live in the South, where sweet potato pies have been enjoyed for hundreds of years). The vegan version pie in simple to make, using peeled, boiled and mashed sweet potato. The pie is seasoned with cinnamon and nutmeg and requires very little sweetener, if any. Silk tofu is substituted for canned milk to add creaminess to the potato mash. The end result is very similar to pumpkin pie, with a slightly less gelatinous texture. Sweet potato pie is a delicious holiday option.

Chocolate Peanut Butter Pie

Again, here is a pie that is as simple as can be to make. Simply combine a half cup melted vegan chocolate with a half cup peanut butter. Mix in one container tofu. The tofu can be of any firmness you prefer. The stiffer the tofu, the stiffer the pudding that will result from it. Add two tablespoons of soy milk and pour into a vegan pie crust. An added bonus to this delicious and easy recipe is that no baking is needed. Simply refrigerate the pie until firm. It will be technically ready in as little time as an hour, but longer setting time will result in a stronger filling that holds together better.

Maple Pecan Pie

Here is a high protein dessert recipe using natural sweetener. The trick is to follow a traditional pecan pie recipe, except use some clever and delicious substitutions. Maple syrup will replace any sugar the recipe requires. For a little kick, replace a quarter cup of water with rum or bourbon. And use vegan margarine substitutes, such as Earth Balance, in place of butter. Pecans pressed into the top of your sweet filling and baked for thirty minutes will result a top quality vegan pecan pie.

Vegan Cheesecake

It may sound like a contradiction in terms, but vegan cheesecake exists, and it is a tasty alternative to fruit pies. To make this recipe, you will need to make liberal use of the many vegan dairy replacement foods in your local health food store. Again, you may follow a standard cheesecake recipe, except using your own ingredients when necessary. A package each of Tofutti cream cheese substitute and Silken tofu will be the creamy base of your pie. Soy milk and vegan egg substitute will fill in for the real thing in your recipe. The end result is a creamy and rich “pie” with only a fraction of the calories of its dairy cousin.

If you’re tired of the same old fruit filling in your desserts, don’t be afraid to branch out into something new. Almost any pie ever enjoyed can be repicated with vegan ingredients. Vegan replacement foods made today are varied and skillfully made, resulting in your producing higher quality food in your kitchen. With their help, making delicious vegan desserts without fruit is as easy as pie.

Original Link: http://www.3fatchicks.com/vegan-pie-ideas-without-fruit/

Vegan Cupcakes Ideas: Fruit Stuffing

Eating a vegan diet and leading a vegan lifestyle does not mean that deprivation should happen. In fact, vegan cupcakes can and should be on the list of fun and yummy things to eat. There are many vegan cupcake recipes that include fruit ingredients, which make them a sweet treat and healthy too.

Blueberry Vegan Cupcakes

Blueberries are high in antioxidant content, are full of flavor, and you can buy them frozen when they are not in season. There are many different blueberry vegan cupcake recipes to choose from, and you can even enjoy these without frosting.

Banana Vegan Cupcakes

Another popular choice for vegan cupcakes with fruit stuffing is bananas. This recipe, no matter what version of the recipe you use, calls for the bananas to be mashed. There are some recipes which call for adding oatmeal, as well as banana, which makes it more filling and healthy.

Pineapple Vegan Cupcakes

Most pineapple vegan cupcake recipes call for crushed, canned pineapple, so these are a great all-season option. This recipe is similar to pineapple upside down cake.

Fresh Seasonal Berry Vegan Cupcakes

There are many vegan cupcake recipes that you can make with fresh, seasonal berries. You can use strawberries, blackberries, raspberries or whatever type of fresh berry you prefer. These cupcakes are great when you prefer something with chunks of fruit and want a fresh taste.

Most vegan cupcake recipes call for the use of soy yogurt or applesauce or both as a base. You can also opt to leave the nuts out when they are listed as an ingredient. There are several vegan recipe websites that list various fruit stuffing cupcakes, so research until you find the right one for you.

Original Link: http://www.3fatchicks.com/vegan-cupcakes-ideas-fruit-stuffing/

How Holiday Snacks Can Help You Lose Weight

The holidays are among us and that typically translates into a lot of good holiday snacks and foods.  Many families pile on the helpings of all sorts of delicious dishes. You do not have to avoid them altogether. A person can realistically go through the holidays and not gain a bunch of extra weight. There is no need to think of holiday snacks as the bad guy because they actually are not. Those holiday snacks can actually help keep those extra pounds off that are typically added during this time of the year.

Lose weight by snacking?

Snacking is not as bad as you may think and hear on television.  In fact, most doctors and fitness trainers recommend a person have something to eat every couple of hours throughout the day.  Eating every 2 to 3 hours, keeps a persons blood sugar level more stable throughout the day.  If a person snacks a little at a time, they are not famished when a meal is served like lunch or dinner. They tend to not overeat with huge portions.  This action alone will lower their calorie intake. Remember to lose weight, you need to burn more calories than you consume.

Foods to Snack On

When you are hungry, choose snacks that are high in fiber and that will digest slower.  These type of foods stay with you longer; you will feel fuller. The foods to snack on should typically be less processed than their counterparts. Go for a more natural approach to snacking. The more natural tends to lean towards the healthier option anyways.

Good snacks are very easy to find such as a bowl of oatmeal, a blueberry oat bran muffin or fruits and vegetables.  Other good snack options would be cheese, eggs, chicken and fish. Nuts are a great choice. Remember with nuts, the higher amount of fat in the nuts will make you feel fuller longer.  Be aware though nuts can be high in calories. Check the calorie count and watch your portion sizes. It is very easy to sit and snack on nuts one after the other and not realize how many you actually consumed. Peanuts, for example, are approximately 170 calories for one quarter of a cup.

Foods to Avoid

Do not choose snacks that are high in calories like candy bars, cookies or chips. Also, snacks that are high in carbohydrates, such as pretzels and bagels, are not a very good choice. These type of snack foods do not stay with a person long. You will be feeling hungry quickly after consuming these. They are not good for you. If you must try the snack, go moderately and do not over do it. Sample the treat and move on to healthier options.

Holiday snacks are not the enemy. A person can still enjoy the occasional holiday treat. However, by snacking every couple of hours throughout the work day, one can keep away from that holiday weight gain. Choose the right type of healthy snacks to enjoy. The snacks should have more fiber and less carbs than the sugary sweets. When it is time for a meal, chances are you will not have the tendency to overeat. You will feel happy that you are still eating your favorite foods but in a normal sized portion. After the holidays, you will not have to suffer guilt from overeating and see the scale go up in numbers.

Original Link: http://www.3fatchicks.com/how-holiday-snacks-can-help-you-lose-weight/

Healthy Christmas Dinner Options

Christmas dinner can be as healthy and low-fat as you want it to be. Here are some ways to enjoy some of your traditional favorites while cutting back on fat and calories.

Making Healthy Choices when You’re Not the Cook

In case you’re at the whim of someone else’s cooking, here are some choices you can make to keep your personal dinner more healthy. First of all, choose the white meat of the turkey over the dark meat. There’s a lot less fat and thus less calories that way. Use 1 or 2 tablespoons of the gravy, versus pouring it over the whole plate. Other items on the table can add moisture and taste to your turkey. Try putting some of the cranberry sauce over the turkey, soaking up some left over salad dressing with it or mixing the mashed potatoes with it.

If there’s a choice between mashed potatoes and sweet potatoes, take the sweet potatoes. Mashed potatoes are usually cooked with a lot of butter. Even if the sweet potatoes are topped with marshmallows, you can eat around them. Choose between one type of potato and bread. Avoiding double starches can keep your meal more healthy. Start off with more veggies to get a little full before going for the more high calorie items. Have a small piece of pie with no whipped cream, and you’d be surprised how many calories you’ve saved.

Low-Fat Turkey

Turkey is a much better meat choice than ham and can be cooked in a healthy way. Use high quality olive oil or low fat butter. You can cut down on oil by replacing some of it with lemon juice, vegetable stock or even a little water to keep it moist. Use herbs to cut down on the salt.

Low-Fat Stuffing

Stuffing can be made lower-fat, but still retain its taste and moisture. You can use lemon juice or vegetable stock to cut down on the oil or butter. A low-fat butter is also an option. You can also use low-fat chicken sausage instead of pork sausage. You could even skip the meat altogether, and use the meatier mushrooms or extra vegetables.

Low-Fat Gravy

There are several ways to make gravy tasty but less fattening. Strain the fat from the drippings and use less flour or cornstarch as a thickener. Vegetable gums or other pureed vegetables can thicken the gravy with fewer calories, carbs and fat. You can also just let the gravy reduce down to a thicker version. Low fat sour cream can also work.

Healthy Mashed Potatoes

You can use low fat butter and low-fat sour cream and still have very indulgent mashed potatoes. Using broth or pureed white cabbage can add moistness and thickness.

Steamed Vegetables

Vegetables and salad are an important aspect of keeping your holiday meal healthy. They help you fill up and give you fiber and vitamins. Avoid adding extra butter or cheesy sauces to the vegetables. There’s enough rich food for one meal in the other dishes. You can do a lovely and unusual veggie mix. Use lemon juice or broth and add some raw walnuts for a nice Christmas dinner treat.

Original Link: http://www.3fatchicks.com/healthy-christmas-dinner-options/

Can Caffeine Cause Weight Gain?

Caffeine is a common stimulant that is widely used by many people. Some people drink coffee to wake them up in the mornings. Others drink soda throughout the day to keep them going. If caffeine consumption is limited, it can be beneficial. Too much caffeine can lead to weight gain and negative overall health.

Food Cravings

Caffeine is effective at raising the stress hormone cortisol. If cortisol is raised, there are many negative effects. Your heart rate will go up, your blood pressure will rise and your body is told to increase its stores of energy. The need for extra energy will cause the body to have cravings, and these cravings are usually for sweets. Raised cortisol levels are also tied to increased belly fat.

Hypoglycemia

Hypoglycemia is low blood sugar or a drop in blood glucose levels. Glucose is the fuel for the body and when this goes down, the body can not perform as it should. The body will react and crave food for the additional calories that it thinks it needs.

Stress

Caffeine can cause the body to be physically, mentally and emotionally stressed. When stressed, depression can set in and we tend to feel bad about ourselves. Stress and a bad self image can lead to emotional eating. Stress also triggers a resistance to insulin. The body will not use the insulin as it should and a side effect will be to store excess fat.

A way to not gain weight from caffeine consumption is to limit the amount you take in. Some caffeine is fine to drink, but there are alternatives that do not cause weight gain. Those include herbal teas, fruit smoothies or just plain water.

Original Link: http://www.3fatchicks.com/can-caffeine-cause-weight-gain/

Can Caffeine Decrease Insulin Sensitivity?

Caffeine has a number of health benefits associated with it. It increases circulation, improves your reflexes, and helps you concentrate. But does it also increase your risk of diabetes? A number of recent studies seem to suggest so, as they found that subjects given regular doses of caffeine increased their insulin sensitivity. That’s worrisome at first glance, because your risk of diabetes is directly correlated to your body’s degree of insulin resistance.

Insulin Resistance

Your insulin resistance is a measure of how easily your body processes the glucose in your blood, also known as your “blood sugar.” Glucose is what your muscles and cells use for energy. Insulin is what your body uses to get that glucose into the cells.  People with a low insulin resistance have a high insulin sensitivity. Their bodies don’t need a lot of insulin in order to move glucose into their cells. Those who have low insulin sensitivity have a high degree of insulin resistance, need more more insulin in order to process glucose and are at more risk for type II diabetes.

A Paradox

While some scientific studies have found that caffeine increases your insulin sensitivity, others have found that drinking coffee and tea actually lowers your insulin sensitivity. Since both coffee and tea contain lots of caffeine, it looks like these studies contradict each other. But, in fact, they don’t.

The difference lies in how the studies are conducted. Typically, in a caffeine study, the subjects are given their caffeine in pill form. Essentially, they are ingesting pure caffeine. On the other hand, the subjects in a coffee or tea study get their caffeine in diluted form, via their coffee or tea. Both coffee and tea contain a number of ingredients other than caffeine, including a large dose of antioxidants, potassium and magnesium.

In short, whatever effect caffeine has on insulin sensitivity, it seems to be more than overcome by the benefits of the other ingredients in tea and coffee. Avoid caffeine pills, which you probably already know to do, and enjoy your coffee without worry.

Original Link: http://www.3fatchicks.com/can-caffeine-decrease-insulin-sensitivity/

How to Make Thanksgiving Food Healthy

Thanksgiving Food is not usually thought of as healthy. With all the butter, gravies and sauces, health usually goes right out the door, but it doesn’t need to. You can make your Thanksgiving food more healthy. Here are some traditional Thanksgiving foods and how to might lose some of the fat and calories they contain.

Turkey

No Thanksgiving dinner is complete without turkey. The healthiest way to prepare a turkey is simply to bake it – no butter rubs and no frying it in oil. Once you’ve baked your turkey, the healthiest meat on the bird is the white meat. A 3 oz serving of white turkey meat contains 133 calories and 2.7 g of fat, while a similar size serving of dark meat will set you back 159 calories and 6.1 fat grams. Whichever type of meat you choose to enjoy, you will want to remove the skin, as that is the part that contains most of the fat.

Dressing

Dressing, or stuffing, is traditionally a high-fat dish because most recipes use a lot of butter. Try making your stuffing healthier by using whole grain bread crumbs and by substituting fat-free broth for some or all of the butter. Fill your dressing with flavor by adding various veggies and leaving out meat.

Mashed Potatoes

Potatoes are another Thanksgiving must-have. They don’t have to be unhealthy; simply boil your potatoes in salted water, then add a bit of skim milk and mash. If you like, you can also add chicken broth, fat-free sour cream or Smart Balance spread to add more flavors. What you want to avoid using are regular butter and cream. Your healthy potatoes will be a delicious source of vitamins and minerals.

Gravy

For some people, mashed potatoes without gravy is like cornflakes without milk. You can keep your meal healthier by avoiding gravy altogether, but if you must have it, strain the fat from the turkey drippings you use to make it (a fat separator is a handy tool to have for this purpose). Leave butter out altogether and use flour or cornstarch as a thickening agent.

Vegetables

Various vegetables are usually found on the Thanksgiving table. Keep in mind that the healthiest state for vegetables is the most natural. It’s healthier to serve steamed green beans seasoned with herbs than a rich and creamy green bean casserole. If you must make the casserole, consider steps like using reduced-fat cream soups in your recipe and topping the dish with sliced almonds, rather than the french fried onions.

You may also want to consider having a full-fat dish or two for some guests and a couple of healthier veggie options for those choosing to eat more healthy. Thankfully, vegetable dishes are easier to prepare in a healthy way than their more calorie- and fat-laden counterparts!

Cranberries

Cranberries are a great source of antioxidant vitamin C, and you likely won’t need to tweak your cranberry recipe much. For added health benefits, add diced oranges or apples to your favorite cranberry sauce recipe.

Thanksgiving food has the potential to be quite healthy, as long as you prepare it wisely. Here’s to a healthy Thanksgiving dinner!

Original Link: http://www.3fatchicks.com/how-to-make-thanksgiving-food-healthy/

How to Curb Cravings for Milk Chocolates

Eating milk chocolates is fun and addicting. It’s like what happens with most addicting foods; once you take a bite, you do not want to stop. Chocolate is easily craved by the body, and you might even find yourself daydreaming about those delicious treats. However, as with most foods, moderation is still the rule. Too many sweets is bad for the body for a lot of health reasons.

Curb Your Cravings for Milk Chocolates

When you are used to having bars of milk chocolate in your purse as a daily treat, you probably need to slow down and gradually stop yourself from giving in to your sweet tooth. Here are some things you can do to curb your cravings for milk chocolates:

• Drinking a glass of water can makeyou feel fuller and decrease your cravings.
• Drinking a cup of tea can alsocurb your appetite for sweets.
• Try nuts or mixes of nuts as ahealthy substitute.
• Eat an apple, banana ororange instead.
• Chewing a piece of gum cansometimes help.
• Yogurt is a good, healthyalternative.
• Biscuits and crackers can help,especially those sprinkled with a little salt.
• Reaching for a bag of baked potato chipscan curb chocolate cravings as well, but don’t overdo it.
• Honor your craving with a mini-sized chocolate, and bring only oneto the office.
• Don’t have chocolate around the house,because when you don’t see it, you may not actually crave it.

Original Link: http://www.3fatchicks.com/how-to-curb-cravings-for-milk-chocolates/

Is Caffeine Gum Healthy?

If you’re feeling a bit droopy during your workday, you may consider caffeine an option for pulling through a slump. Recently, popular options in energy supplements have expanded to include caffeine gum. Here we look at what caffeine gum is, and how chewing it affects your health.

What is Caffeine Gum?

Caffeine gum came to prominence when it was used by the US military to prolong the usefulness of soldiers. Tests performed showed that caffeine gum kept soldiers awake and fighting strong for as long as 68 hours. The gum manages to mask the bitter flavor of caffeine, usually with a spicy cinnamon or mint flavor. Different gums deliver different percentages of caffeine, anywhere from 12 mg to the 200 mg used in military grade gum.

Absorbed Differently

When you eat or drink caffeine, like in chocolate or coffee, it’s absorbed into the body through the stomach lining. This way of absorbing can take between 45 and 90 minutes. Not so with caffeine gum, which delivers the caffeine dose directly through the soft tissues of the mouth. In this manner, the caffeine begins to enter the bloodstream almost immediately. Within ten minutes, almost 100 percent of  the caffeine contained in the gum is transferred to the body of the person chewing it. This quick absorption is a good thing, if you want a fast effect. It’s also a good thing because caffeine gum is usually considered one of the more unpleasant tasting gums available.

Is It Safe?

Military grade caffeine gum, such as Stay Alert Gum, has intensely high levels of caffeine. It is not recommended nor available to the general public. Lower-level caffeine gum, such as Jolt gum, is not considered to at all dangerous to your general health. It takes two sticks of Jolt gum to equal the caffeine in an average cup of coffee. If you consider a cup of coffee safe, you can rest assured that most caffeine gums will do you no harm.

Caffeine and Health

The evidence for whether or not caffeine is physically addictive is conflicted. But, few will argue that people who consume caffeine feel negative affects when they can’t get it. People often become reliant on even small amounts of caffeine to become alert enough to function. Caffeine also triggers the fight or flight reflex. The physical changes wrought by this effect cause stress on the body every time it is activated. In truth, all these effects are mild, especially when experienced infrequently.

Caffeine is a stimulant. This means it is a drug that forces an effect in your body that wasn’t occurring naturally. If your body is tired, it is usually because you have not given it enough rest. Caffeine in any form, including gum, isn’t a permanent solution. The caffeine will leave your system quickly, and the following slump is often worse than the initial tiredness.

If you find you are needing an extra boost to get through your day, first consider how much sleep you’re giving yourself. Try sneaking in another hour, and see if that doesn’t help remove the needs for stimulants. If you still choose to have an artificial pick me up in your daily routine, caffeine gum is safe. Just remember to use it sparingly. Don’t let addiction make it a part of your daily routine. Your body and your mind will suffer for it.

Original Link: http://www.3fatchicks.com/is-caffeine-gum-healthy/

Healthy Milk Chocolate Truffle Alternatives

Milk chocolate truffles – rich, delicious … healthy?  It’s true that “chocolate truffles” and “healthy” don’t often occupy the same sentence. But, there are some ways to make truffles that are healthier than the regular kind. Let’s look at some truffle recipes and see what we can do to make them healthier.

Truffle Recipe #1

• 9 oz. chocolate chips
• 2 tbsp. butter
• 1/3 c. heavy cream
• 1 c. unsweetened cocoa

You can make these healthier by subbing Healthy Balance spread for the butter.

Instead of heavy cream, use evaporated skim milk.

As for the chocolate chips – sigh, it’s hard to make chocolate healthier. You can try substituting carob chips for the chocolate chips (carob contains less fat than chocolate and no caffeine). The taste isnt’ quite the same, but if you can live with it, it is healthier.

Cocoa is great for rolling the truffles in because it has chocolate flavor naturally and is low in fat – gotta love that!

Now, to resume our recipe:

Melt chips and butter in a double boiler. Add cream and stire until smooth and satin-like. Cover and refrigerate until set (about 6 hours).

Place cocoa in a bowl and set aside.

Scoop up chocolate mixture by teaspoons. Form into balls and then roll in the cocoa. Store in an airtight container and refrigerate. Makes 20 truffles.

Truffle Recipe #2

• 20 oz. milk chocolate chips (divided)
• 8 oz. package of cream cheese

These ingredients can be made healthier as well. As for the chocolate, as in recipe #1, you can substitute carob chips.

The cream cheese can be substituted with a fat free variety.

On to our candy making:

Melt the 8 oz. of the chocolate chips in a double boiler. Beat cream cheese with mixer until creamy. Blend in the chocolate.

Refrigerate 30 minutes or until easy to work with.

Shape into 1-inch balls. Place on a baking sheet.

Melt the remaining chocolate chips. Use a fork to dip truffles; return them to the baking sheet.

Decorate them (healthy options for decor would be crushed nuts – stay away from sugar crystals and other sugary decorations).

Truffle Recipe #3

• 4 tbsp. margarine
• 2 tbsp. vanilla
• 1/2 c. powdered sugar
• 1/2 c. non-fat cream
• 12 oz. milk chocolate chips
• 4 tbsp. carob powder

In this recipe, you can again use Smart Balance spread in place of the margarine. Non-fat cream is great if you can find it; if not, use evaporated skim milk as a substitute. Continue on …

Mix Smart Balance and sugar until creamy; set aside.

In a saucepan, bring cream to a boil; add vanilla; remove from heat. Add chocolate and stir until it melts; then add the butter/sugar mixture.

Refrigerate for 3 hours and then form into balls which you will place on a baking sheet. Roll in carob powder and refrigerate.

Now, if you’d like to really emphasize the “healthy” in “healthy choclate truffles,” here’s a final recipe:

Truffle Recipe #4

• 1 c. date paste or pitted dates
• 1 1/4 c. almond butter
• 1 1/4 c. cocoa or carob powder
• 1/3 c. honey

All these ingredients are healthy, so this recipe does not need any tweaking -

Combine all ingredients and then form into balls.

Roll in crushed walnuts, cocoa or dried coconut.

Place on a baking sheet and refrigerate until firm.

Enjoy your “healthy” truffles!

Original Link: http://www.3fatchicks.com/healthy-milk-chocolate-truffle-alternatives/

5 Delicious Vegan Cake Ideas

Coming up with vegan cake ideas can sometimes be challenging. Many cake recipes use ingredients that vegans avoid, such as eggs or cow milk. But, if you have a well-rounded appetite, you will love these 5 vegan cake ideas that are simple to make and only use ingredients that are easy to substitute if needed.

1. Vegan Banana Cake

Vegan banana cake is a delectable dish that uses whole wheat flour, ripe bananas, chocolate chips and a variety of other ingredients that you probably already have in your house. Like many vegan cake recipes, you will need to use an egg substitute or replacer in the recipe instead of actual eggs.

2. Easy Chocolate Vegan Cake

What makes this chocolate vegan cake so easy? For starters, it doesn’t use any eggs, so you don’t need to run to the store at the last minute to buy egg replacer. This is a great cake to make if you are low or out of egg substitute. The best thing about easy chocolate vegan cake is that even those who are not vegan will enjoy its rich chocolate flavor. It is a bit heavier than normal cake but goes great with coffee.

3. Raspberry Chocolate Cake

Talk about luxurious flavor! Raspberry chocolate vegan cake is one of the most flavorful vegan cakes you can make and is so delicious that even non-vegans will love it. The ingredients are simple and the recipe is easy to complete. A bit of warning: this cake is neither low-fat nor light, but it is a perfect addition to any birthday party or special event.

4. Vegan Carrot Cake

The great thing about carrot cake is that it incorporates a variety of different ingredients with strong tastes and aromas. So, when you incorporate more vegan aspects into the mix, the overall taste will not be impacted. You will need an egg replacer and a vegan sweetener instead of regular eggs and sugar, but other than that your recipe will read much like a normal cake recipe. This vegan cake is especially moist and soft and melts in your mouth, allowing anyone and everyone a bit of pleasure when they eat it, whether vegan or not.

5. Vegan Apple Cinnamon Pudding Cake

If the name of this vegan cake isn’t alluring enough, the taste will be. Unlike some vegan recipes, vegan apple cinnamon pudding cake is packed with a powerful flavor burst in each bite. Use vegan margarine instead of regular margarine and an egg replacer in lieu of actual eggs. This cake is great tasting and perfectly complements a light meal because it is a little on the heavy side.

If you are a vegan and a baker, you have probably found that using vegan ingredients instead of regular ingredients in cooking or baking will alter the flavor of the finished product. But these vegan cake ideas resist the norm and come fully loaded with great flavor that any cake lover will enjoy, not just vegans. Because they are all fairly simple to bake, try your hand at creating them and enjoy the tasty benefits.

Original Link: http://www.3fatchicks.com/5-delicious-vegan-cake-ideas/

Vegan and DHA: Is There Such Thing as Too Much?

Vegan DHA: what is it, does it smell, how do you get it, why do you need it and can you ever get too much?

What Is It?

DHA (docosahexaenoic acid) is a healthy polyunsaturated fat.  Vegan DHA is a nutritional supplement that is made from marine algae. Since it bypasses the fish entirely it is vegan friendly; it provides DHA the same way the fish get it. They nibble on the algae and that is what makes oily fish a dietary recommendation in the first place. DHA provides omega 3 fats, which are proven to promote heart health and help relieve inflammation.

Does It Smell?

Yes, since it is fish, the pills do have a distinctly “fishy” smell, and can cause an unpleasant burping with the accompanying aftertaste. Fortunately, there are some brands that have an enteric coating (like aspirins have to protect your stomach). However, the coating does not help much when you open the bottle, so be prepared for the fish smell when you take out a pill.

How Do You Get It?

While human bodies cannot make DHA, they do take alpha-linolenic acid from consumption of oily fish and/or supplements and convert it into DHA after a multi-step “long chain” process occurs. However, the conversion rate is tiny and can be inhibited by too much omega 6 fat. In fact, there is a debate still raging whether or not the body can convert enough DHA for good health. Therefore, it’s easier and more effective for even non-vegans to get their DHA from supplements. Previously, doctors tried to convince vegans to make a fishy exception to their chosen diet. Fortunately, there are now supplements made from actual algae, and not the oily fish that consume it, so that vegans can protect their hearts and keep their conscience clear.

Why Do You Need It?

It is widely accepted that DHA helps prevent heart disease by improving artery flow and lowering triglyceride levels. The Food and Drug Administration (FDA) states only that there is some research that shows DHA can reduce coronary artery disease likelihood, but stops short of giving an official thumbs up. DHA is also said  to improve your metabolism (the rate at which you burn fat), work as a blood thinner and help in brain development of fetuses and infants. That last point has suggested to some that DHA can help in managing diseases such as Alzheimer’s. No agencies firmly back the other health claims attributed to DHA supplements, so these claims and subsequent consumption recommendations should be taken with caution.

Can You Get Too Much?

Recommendations vary from source to source on just how much the body needs and exactly when enough is enough. Some studies tout the efficacy of amounts up to 2,000 mg, but conclusive standardized recommendations do not currently exist. According to the FDA, which does not have a specific recommendation on DHA consumption, 160mg daily is considered safe. If you have high blood pressure or allergies (especially to fish), or if you are pregnant or nursing, check with your doctor before using vegan DHA.

Original Link: http://www.3fatchicks.com/vegan-and-dha-is-there-such-thing-as-too-much/

How Caffeine Affects Low Blood Sugar

Caffeine affects a person’s blood sugar levels indirectly, producing a small rise in blood sugar levels via its effect on insulin resistance. While this doesn’t make much of a difference in healthy individuals, people with type II diabetes or a history of hypoglycemia should closely monitor their intake of caffeine.

Insulin Resistance and Sensitivity

When people mention blood sugar, what they’re talking about is glucose. Glucose is what your muscles and cells use for energy, though it must be broken down first. The body produces insulin in order to do that. Your body’s “insulin resistance” is a measure of how easy or difficult that process is. People with a high degree of insulin resistance need to produce relatively more insulin in order to convert glucose into energy than those with low insulin resistance.

“Insulin sensitivity” is the opposite of insulin resistance. Think of it as how you body reacts to the presence of insulin in the blood. If your body starts converting blood sugar into energy when it detects a relatively low level of insulin, then you have high insulin sensitivity, and low insulin resistance. If it takes a high level of insulin in the bloodstream to convert glucose into energy, then you have low insulin sensitivity and high insulin resistance. People with the latter condition are those who are at risk for hypoglycemia or diabetes.

Caffeine’s Effect on Insulin Resistance

Caffeine has been shown to decrease insulin sensitivity, thus increasing your insulin resistance, and raising blood sugar levels. Oddly enough, drinking coffee and tea has been shown to heighten your insulin sensitivity and to lower blood sugar levels. This is because although caffeine by itself does increase insulin resistance, the antioxidants in coffee and tea have a more powerful effect, lowering insulin resistance.

Hypoglycemia

Hypoglycemia, or low blood sugar, often happens after meals, when the body produces a large amount of insulin in order to process the extra glucose in the blood. The large amount of insulin can drive blood sugar levels down below their normal threshold. You might think that at this point caffeine would be a good thing, since it increases insulin resistance. Indeed, it has been suggested as a possible supportive therapy for hypoglycemia, but it has other effects as well. Caffeine causes blood vessels to constrict, resulting in a decreased blood flow to the  brain and central nervous system. This decreased blood flow means that glucose is delivered more slowly. Your nervous system interprets the slower delivery of blood sugar as a lower level of blood sugar. This detection error often results in food cravings, often for foods that will increase the low blood sugar effect.

If you don’t have diabetes or hypoglycemia, this is no big deal. One more doughnut is just extra calories. For those who do suffer from the two conditions, the ability to correctly monitor blood sugar levels is critical to the mitigation and treatment of them. Anything that might throw that monitoring off is dangerous. Coffee is still OK, so long as it’s decaf.

Original Link: http://www.3fatchicks.com/how-caffeine-affects-low-blood-sugar/

How Many Calories Do You Burn While Sleeping?

Burning calories is something everyone does, even while sleeping. Even when the body is at rest, such as sleeping, calories will be burned. The exact amount burned will vary from person to person. Muscle mass, length of sleep and exercise patterns will all be part of determining how many calories are burned during sleep.

Muscle Mass

Muscle on a body will burn calories. The more muscle mass you have, the more calories will be burned. To increase muscle mass, weight and strength training should be done. When muscle mass is increased, more calories will be burned and they will be burned for a longer period of time.

Length of Sleep

The longer you’re sleeping, the more calories that can be burned during sleep. To increase the amount of calories burned during sleep, lower the temperature in the room. The body needs to be at a certain temperature at all times. In a colder room, the body will have to work harder to be at this temperature, causing more calories to be burned. The longer you’re sleeping in the colder room, the higher amount of calories that are burned. Not getting enough sleep can also cause the opposite effect of hindering weight loss and calorie burn, so be sure to get a good night’s sleep.

Exercise

People who work out burn more calories. To increase the amount of calories burned during sleep, exercise before bed. Work up a good sweat and the after effects of the workout will continue long after going to sleep.

Everyone’s body is different and the amount of calories burned during sleep will vary greatly. Everyone will burn calories during sleep but this is not the best way to burn calories. Work out, eat healthy and get the proper amount of sleep and you’ll burn those calories.

Original Link: http://www.3fatchicks.com/how-many-calories-do-you-burn-while-sleeping/

Chocolate Milk as a Post Workout Drink

Most people wouldn’t guess that our childhood favorite, chocolate milk, would make an excellent post-workout snack, but it’s packed with the ideal combination of protein to build muscles and carbohydrates to replenish glycogen in your muscles. Don’t let the sugar content freak you out, either. The insulin boost will bump those glycogen molecules in there much faster. A glass of chocolate milk turns this tasty drink into a snack as good as, or better than, any protein bar.

Protein

Milk provides two different types of protein: casein and whey protein. Commonly found in protein shakes and powders, the whey protein gets into your muscles quickly after your workout. The casein protein is slow-acting, so it sustains its amino acid injection for the long haul after your workout.

Carbohydrates

The carb content of chocolate milk would likely scare away any Atkin’s dieter, but the 5 to 25 grams (brand dependent) that chocolate milk provides, especially due to the sugar, will cause your insulin to spike, and encourage glycogen back into your muscles for recovery after your sweat session. Glycogen is the muscles’ major source of energy. Replenishing should be the number one priority after a workout.

Other Benefits

If at this point you haven’t totally bought in, remember that the calcium content in milk helps strengthen bones. You may be putting a lot of pressure on your bones during those feet pounding sessions on the pavement. High protein diets can also draw calcium from the bones, and though you are doing right by your bones by lifting weights, you are likely losing a lot of calcium through your sweat. For women who traditionally don’t get their recommended amount of calcium each day, chocolate milk is certainly right for you.

The sugar and sodium in chocolate milk will actually help with the insulin spike described above, and will make your body retain water that was lost during your workout. Some may need to avoid that spike (hypoglycemics and diabetics), but most fitness fans need it for optimal recovery and muscle repair.

To Buy or to Make?

There are many brands of chocolate milk out there that are premixed, refrigerated and delicious. You can find many brands that will certainly strike your fancy, from organic to traditional, light or vitamin enriched. You will likely find most types are made from 1% or 2% milk. On the other hand, making your own allows you to adjust the amount of chocolate used. The pre-made varieties tend to be relatively sweet. You can also save yourself a few calories and fat if you use skim or non-fat milk. In other words, is convenience or calorie content the priority to you?

If the thought of drinking milk after a workout makes your stomach churn, try adding ice to the drink. The colder the milk is, the less of that thick feel it has. Also consider switching to non-fat for your post workout drink. Non-fat is less creamy. Many say that it tastes diluted, so it goes down more like a protein shake would.

Original Link: http://www.3fatchicks.com/chocolate-milk-as-a-post-workout-drink/

Caffeine Anhydrous: What Is It?

Caffeine anhydrous is a form of caffeine that has been dried into a powder. The term anhydrous means “without water.” Caffeine anhydrous if often used as an ingredient in supplemental products as a stimulant to stay awake, as a pain reliever in combination with other medications and as a weight loss or energy accelerant.

Caffeine is produced from plant sources, primarily cacao beans and tea leaves. When it’s dried, it forms a white crystalline powder that is used in certain medications and supplement products. The FDA has determined caffeine to be “Generally Recognized as Safe.”

Caffeine as a Treatment for Sleepiness or Fatigue

Caffeine is a central nervous system stimulant. It acts on the brain by blocking adenosine receptors. When adenosine binds to a cell, it slows the nerve activity, causing sleep. The caffeine molecule interrupts this activity, causing the release of adrenaline. Adrenaline keeps a person stimulated and awake. People can also become tolerant to certain dosages, and require more caffeine over time to produce the same effect.

Caffeine for Weight Loss and Athletic Performance

Caffeine may be a beneficial weight loss aid for three reasons:

• A metabolite of caffeine, called paraxanthine, increases lipolysis – the breakdown of fatty acids.
• Caffeine has a mild diuretic effect, increasing loss of fluid through increase in urination. Depending upon the rate of rehydration, this could also lead to a small weight loss.
• Caffeine can decrease appetite, causing less calories to be ingested.

The research on caffeine and its effectiveness on dieting and weight loss is mixed. One study found higher caffeine consumption to result in faster weight loss, but a lower caffeine intake to result in longer-term weight management. The majority of studies have found caffeine’s effects to be temporary and short-lived, so over time, its effect on weight loss is likely to diminish if no other effort is taken to reduce calories and increase physical activity.

Caffeine is also used in athletic performance formulas because it can increase energy needed for a workout. A study conducted in the late 1970s found caffeine to increase the long-distance performance ability of cyclists. It’s also thought to delay the onset of muscle fatigue after exercise, because it improves blood flow to the muscle tissue, bringing oxygen and nutrients needed by the cells.

Caffeine for Pain Relief

Caffeine is often used as an ingredient in pain relievers, particularly those that treat migraine headaches. Caffeine makes pain relievers such as aspirin 40% more effective. It also helps the body to absorb medication more quickly, bringing faster relief.

Warnings for Caffeine Anhydrous

Many products that contain caffeine anhydrous offer about as much caffeine as one or two cups of coffee. However, there are still limitations for its use. It is not intended for children or women who are pregnant or breastfeeding. It should also be limited for those with high blood pressure, thyroid disease, diabetes or depression. Check with your physician to ensure that caffeine doesn’t interfere with any of the prescription or over the counter medications you may be taking.

Caffeine overdose can occur when one ingests in excess of 300 mg, depending upon the size and weight of the person. This causes restlessness, nervousness, insomnia, flushing, gastrointestinal disturbances and irregular or rapid heartbeat.

Original Link: http://www.3fatchicks.com/caffeine-anhydrous-what-is-it/

Caffeine and Weight Loss

We all love to drink coffee for a lot of reasons.Coffee contains high amounts of caffeine which makes us alert every morning. Just the aroma of coffee is sometimes enough to awaken the senses and give us a good headstart for the busy day ahead. It also contains antioxidants, which can help our body fight cancer growth.

Coffee and Weight Loss?

There are claims stating that coffee can be used as an aid to lose weight. Many health experts, though, have denied this claim. There are studies showing the effects of coffee in the body. Caffeine increases the secretion of stress hormones, such as cortisol and adrenaline, which can lead to acid reflux, increased heart rate and blood pressure. It can also interfere with the action of a certain neurotransmitter that is produced in the brain and the gastrointestinal tract. This neurotransmitter is called gamma-aminobutyric acid or GABA.

GABA helps the body in fighting stress with its calming effect. Because caffeine is said to affect the GABA’s binding to important receptors, it can no longer exert its functions in the body. When GABA is in limited amount, the body is exposed to all kinds of stress, such as emotional, physical and mental stresses of daily life. And what can stress usually do to us? It makes us crave food, increases our appetite and lead us to eat more.

Are There Links between Coffee and Weight Loss?

It’s been said that coffee decreases our appetite. This could be true because sometimes we can only have coffee in the morning, which would be enough for us. But how much coffee to drink in order to decrease appetite is not known. And, too much coffee is bad for the body. So this practice is not encouraged, as coffee increases stomach acid secretions and could lead to the development of acid reflux, stomach ulcers and GERD, or gastroesophageal reflux disease. This makes coffee not an ideal substitute for food.

Coffee is also said to have a diuretic effect, which makes us lose water in the body by increasing our urine output. Even if there is a certain amount of weight loss through this, the body can gain it back as we drink more liquid.

Original Link: http://www.3fatchicks.com/caffeine-and-weight-loss/

Why Vegan Books Can Mislead You

Creating a vegan book, like many other diet and lifestyle books, often involves a writer or a group of like minded individuals compiling opinionated information. Vegan diets often become associated with lifestyle choices and moral reasoning, not just food selection.

Diet Book versus Philosophy Lesson

In some cases, vegan books portray the overall subjective knowledge and ideas presented in a format that recommends food choice. Vegan diets include natural foods, but not animal products or animal byproducts including eggs, dairy products or honey. The vegan lifestyle overlaps with a vegetarian diet and a philosophical mindset which could cause major life changes. Determining what defines right and wrong in life has little to do with achieving a healthy lifestyle through proper nutrition taught by a book. By completely buying into the information presented in strict vegan lesson books, one may find themselves caught between philosophical decisions and what to eat at the same time. Valuable information provided in vegan books often proves beneficial to those seeking an alternative diet and lifestyle. However, learning about proper nutrition from sources that do not impose or present strict rules regarding the human race and nature provides a more suitable option for most people.

Consideration

Lifestyle choices should not get “forced” through books, especially those designed to help determine proper nutrition and food options. Have a healthy diet through the consumption of nutritionally dense foods and by following an exercise regimen. Allowing either of these things to happen does not require one or the other to be eliminated, or for both to overlap. A vegan book or any other written piece of information regarding diet does not hold the power to determine the degree of rightness and wrongness between lifestyles.

Original Link: http://www.3fatchicks.com/why-vegan-books-can-mislead-you/

Healthy Snacks: How to Lose Weight while Snacking

If you prepare an army of healthy snacks that are ready to eat any time of day, you’ll stay full, satisfied and slim! The key to your snacking is to make it healthy and balanced, with carbohydrates, protein and even fat–yes, fat–in your snacks to keep your tummy from rumbling five minutes later. Including healthy snacks in your daily calorie budget will help you keep your cravings in check and not fall off the wagon when you are starving. Try having one before going out to dinner so you will feel full when you eat a healthier sized portion.

Take a cue from all of those 100 calorie convenience packs that are all the rage.  Portion out your snacks in calorie controlled sizes at the beginning of the week so you can grab and go, or simply to keep you calorie counting easy.

Food at Your Fingertips

When you are hungry, you are more likely to grab anything that is ready to eat. Pack your fridge with healthy snacks, and you’ll be happy to grab that! Cut up carrots, celery and broccoli and keep a container of low-fat (and protein rich) hummus on hand, and your snack will feel as indulgent as veggies and dip. Hard boiled eggs and boiled and lightly salted edamame are great snacks to prep at the beginning of the week and keep you satisfied until Friday.

Just as important, pack your veggies and other healthy snacks in clear containers or baggies at the front of the eye-level shelf in the fridge, so they grab your attention when you open the door. Pack your less healthy leftovers in opaque containers to hide it from your hunger pangs.

Sweet and Satisfying

There are certain times of day when our sweet tooth is in full effect. We try our best to ignore it, but despite our best efforts, ice cream, chocolate or candy seems to call to us! It seems the harder we try to stay away from it, the more we indulge! Calm your sweet cravings with a snack that is healthy as well. Try a banana or apple slices smeared with a tablespoon of natural peanut butter for a sweet snack that fills you up more than fruit alone. Stock your fridge with less typical fruits like pineapple, blueberries, cantaloupe cut into chunks, or candy-sweet clementines, and you just might not need that candy bar after all!

For a super indulgent-tasting treat, but with vitamins and calcium instead of guilt, skip the ice cream and blend a tasty smoothie in your own kitchen. Fill your blender with a 1/2 banana, 4-5 strawberries (frozen or fresh) 4 oz non-fat plain yogurt, 1/2 cup orange juice, a splash of milk and a drizzle of honey. Toss in a handful of ice cubes and blend away! Only have fruit yogurt on hand? No worries–omit the honey and use fruit flavored yogurt instead.

Trick Your Mind and Your Mouth

For about 150 calories, you can fool your mind into thinking that you ate a full plate, by eating something meal-worthy as a snack. There are a number of cereals out there that pack a nutritional punch and satisfy, since your brain registers that as a meal that you’d eat in the morning.  Keep your serving size in check and you’ll still be full, but you won’t over-do it.  Grab a handful of the cereal dry if you find yourself having a major daytime snack attack. Check your label for added vitamins or a wallop of fiber, and you’re doing double duty, keeping your tummy feeling full much longer.

Check out the low-cal frozen dinners at the supermarket as well.  They usually have easy-to-spot calorie counts on the front of the box, many weighing in under 200 calories a pop.  Stop and have your snack so your brain registers that you’ve eaten.

The only thing left to do is to carefully plan your snacks to beat them to the finish. Listen to your body and know when it’s hungry, then you can plan to have a nosh before your growling stomach gets the best of you.

Original Link: http://www.3fatchicks.com/healthy-snacks-how-to-lose-weight-while-snacking/

The Threat of Fattening Office Snacks

Anyone who has worked in a typical office environment knows about the threat of fattening office snacks. First it begins with a bit of birthday cake for each member of the office. Then, someone baked too many cookies for their PTA event, too much banana bread for their Sunday get together or felt like trying their hand at a new snickerdoodle recipe and knew they could unload it in the break room.

Other Risk Factors

Long working hours and stress-inducing goals or deadlines make sweet, readily available snacks irresistible. The desire to fit in with the rest of the office can make it difficult to say no to what’s offered. Habits are hard to break, especially those created around food and working routines.

The Realization Something Is Wrong

The first few weeks you may not notice the weight creeping up on you, but soon those suits fit a bit more snugly, the pantyhose feels much more constricting, and suddenly you realize your bottom is jiggling as you walk towards your desk.

An Office United

The best case scenario is to convince the majority of the office that the snacking is a bad deal for everyone. With others in the office working towards weight loss and fitness, the pressure will be on to keep the fattening office snacks away. Encourage your co-workers to take a fitness challenge with you. Set up a weight loss competition or create a walking club for after hours. Upcoming charity marathons or walk-a-thons are a great way to get everyone on board. It’s a difficult struggle when you’re the only one in the office trying to avoid junk food. These efforts could have the positive side effect of bringing co-workers together and providing a way for employees to form friendships within the office.  As the organizer of this new health kick, you’ll benefit from the peer pressure of those who are looking to you for a good example. If you don’t succeed in your efforts to convert everyone, don’t despair. In the end, it’s your health that should be most important to you.

How to Stop It

You may not be able to stop the madness for everyone, but you can stop it for yourself. It’s easiest in these sorts of high-pressure environments to surround yourself with advocates and guardians. Tell everyone that you really want to stop snacking at work. Try to convince them you are serious about it, and ask them for help. There will be those who will try to sabotage you. Perhaps not maliciously, some may try to save you from the deprivation of a strict diet or think you’re turning into a health nut. Some may need you to validate their own snacking and try to tempt you to make themselves feel better. Most will simply forget and fall back into their old snacking and food-pushing behaviors. Having a few people in the office who try to help you break your habit with office snacks can remind both the food-pushers and you of your quest for health, as you reach for that little nibble of cheesecake.

Original Link: http://www.3fatchicks.com/the-threat-of-fattening-office-snacks/

Is Caffeine Worse for you in Pill Form?

Caffeine can provide a quick boost when your energy is lagging. Many college students supplement their pre-test study regimen with caffeine pills and/or cans of Red Bull and think nothing of it. People who have undiagnosed or untreated conditions like ulcers can pay a particularly high price for taking caffeine pills. While an occasional soda will probably not hurt you, making a habit of it can lead to everything from headaches to withdrawal and even to death, in rare cases.

History

From Chinese legends to Persian doctors writing about it, the praises of caffeine have been touted throughout history. Originally consumed by chewing the leaves and seeds of the coffee plant, it took many years before someone somewhere (there is no concrete proof of who started it) decided to steep the stuff to make a stronger version.

Benefits

Caffeine is used in some medications (Excedrin for one) to make them work better by up to 40%. Caffeine can give you a burst of energy with a small amount, wearing off in a few hours and not causing any harm. It works by multiplying receptors in the nervous system. Unfortunately, the body can build up a tolerance to caffeine and wind up needing more and more of it to get the same kick.

Side Effects

The consequence of building tolerance to caffeine is to have withdrawal symptoms (maybe not seeing pink elephants, but shakiness and crankiness for sure) because you become addicted. People can have insomnia from either too much caffeine or withdrawal from it. Caffeine can cause stomach problems ranging from nausea to vomiting blood, and can lead to ulcers.

Caffeine Content

Soft drinks contain somewhere between 10 and 50 mg of caffeine per serving. Red Bull’s caffeine content starts at 80mg, while Jolt cola has 280mg per serving. Regular strength caffeine pills have about 100mg of caffeine, while extra strength caffeine pills have 200mg. Anything can be overdone. Just because a little is good doesn’t mean that a lot is better, but with an addictive substance, logic becomes irrelevant. You can get to the point that you have to have more of it just to feel “right.”

Dangers

Caffeine works as nature’s insecticide by killing some insects that eat plants, such as coffee. There are actual cases on file of death by overdose on caffeine. Not from drinking coffee, but from taking caffeine pills.  While toxic levels for humans depend on many factors including weight and how much is consumed how quickly, in lab studies slightly less than 200mg killed rats. That was just one extra strength caffeine pill.

If you need a little boost, it’s much safer to gulp a cup of coffee than take a caffeine pill. If you happen to have a susceptibility to caffeine or an undiagnosed ulcer, you could wind up in a lot of pain or even with a life long illness. A temporary push of energy is not worth taking chances with your health. When it comes to caffeine, play it safe and remember that as with most things, moderation is key.

Original Link: http://www.3fatchicks.com/is-caffeine-worse-for-you-in-pill-form/

White Chocolate Milk: Why Is It Unhealthy?

With all the talk of the health benefits of chocolate, you may have wondered if white chocolate milk would be a healthy beverage choice. Unfortunately, white chocolate does not have the health benefits of dark chocolate.

The Truth about White Chocolate Milk

White chocolate does not contain any coco beans, and is, therefore, not technically a chocolate at all. White chocolate milk is essentially milk with added coco butter and sugar. It contains none of the antioxidant benefits of real chocolate. Now that you realize that white chocolate milk is not a healthy pick, you may be wondering about the other types of chocolate beverages.

Milk with Chocolate Syrup

Squeezing chocolate syrup into a glass of milk may be a quick and easy way to satisfy your chocolate craving, but it is really not that healthy a choice either. You will find that high fructose corn syrup is usually the first ingredient listed on the bottle, followed by water, coco, sugar and preservatives. Although these syrups do not contain the fat of white chocolate, and may have some antioxidant benefit from the use of coco, the added sugars far outweigh any nutritional benefit they may contain. Hershey does make a sugar free variety that you may want to consider.

Chocolate Milk from the Carton

Pouring chocolate milk right from the carton is about as convenient as it gets. However, chocolate milk from a carton contains many of the same ingredients as chocolate syrup. Most are high in corn sweeteners, which is an ingredient that is best to avoid while dieting. Some do come in low fat varieties, which is something to keep in mind while calorie counting.

Hot Chocolate Mixes

There are a variety of hot chocolate mixes on the market. Some are better than others. Look for natural ingredients without a lot of preservatives. Those that contain Dutch Chocolate (coco that is processed with alkaline salts) have fewer antioxidants than natural coco because the treatment destroys some of the natural flavonoids. With some mixes you just add water, and with others, you add the powder to milk. Using your own milk allows more control over the total calorie count, substituting low fat or skim milk, for whole milk, saves on fat calories. This also helps for those that have an allergy to cow’s milk or are lactose intolerant. Try substituting lactose free or soy milk for regular milk.

Homemade Chocolate Milk

Taking the time to make your own chocolate milk is probably the best way to ensure that you are drinking the healthiest choice possible. You can choose your own coco powder, sweetener and milk base. There are many recipes for homemade hot chocolate available. For cold chocolate milk, you might want to try making your own syrup with the best coco that you can find and storing it in the fridge. This gives you maximum control over what you are consuming.

No matter which type of chocolate milk you choose, do keep in mind that moderation is the key to weight loss. You will want to save the majority of your calorie allotment for food, but a little bit of a rich, chocolaty beverage can be a satisfying treat.  Enjoy!

Original Link: http://www.3fatchicks.com/white-chocolate-milk-why-is-it-unhealthy/

Vegan Chicken Alternatives that Still Satisfy

There are some great vegan chicken alternatives available on the market  today, making it easier and much more attractive for those of you turning to non-meat alternatives as part of a new, healthier lifestyle. Gone are the days of boiled veggies and bland tofu – with these ideas, you can have a hearty, tasty ‘chicken’ dinner without the chicken.

Chicken ‘Not’ Breasts

This popular range of ‘Not’ products offer a great alternative to chicken breasts for those of you who are looking for something satisfying to get your teeth into, without the guilt.  The breasts are a good size and come in packs of 6, so are substantial enough to feed a family. As with regular chicken breasts, they are versatile in that they can be pan-fried, baked, grilled or shredded and added to a vegetable stir fry. They even come with a broth for added flavor. These are a great all-round basis for any recipe you may have that calls for chicken.

Chicken ‘Teriyaki’

A favorite amongst meat eaters, there is no reason for vegans to miss out on this oriental classic. The key is in the seasoning with this recipe, and if prepared well, even the non-meat eaters at the table will be hard pushed to tell the difference.

Using sliced vegan chicken breasts, such as the product mentioned above, sauté them with garlic, onions and ginger in a little olive oil to infuse the flavors. Add sliced celery, mushrooms, bamboo shoots and any other veggies you care to add, and stir fry quickly for a couple of minutes. Soy sauce, cilantro, rice vinegar and a pinch of sugar are simple, but effective ingredients that will add wonderful flavor, without weighing on your conscience.

Baked Corn Flake Crusted Chicken

This has long been a favorite amongst chicken lovers, and now here is a way to enjoy it without the meat (and a little less fat to boot). Starting off with some vegan chicken from Match Meats, form them into patties. Then coat them with a mixture of crushed corn flakes, cracked black pepper and celery salt. Here’s where the patties would normally be pan fried in oil, but if you prefer to keep the fat content even lower, spray the patties with a low calorie cooking spray before pressing them into the mixture and placing on a baking tray. Bake them in the oven at a medium to high heat until they are golden brown.

There is absolutely no reason to not try out new eating styles and recipes with so many new and exciting products available on the market at the moment. Health food stores contain a plethora of chicken alternatives that are bursting with flavor and contain no animal products whatsoever.  With a little imagination, there is no reason to not enjoy the same flavors and textures that your meat-eating friends do.

Original Link: http://www.3fatchicks.com/vegan-chicken-alternatives-that-still-satisfy/

Top 4 Reasons to Use a Food Diary

All diets should include a food diary. Stress is a big part of weight loss, and when you choose the diet or lifestyle change that you think will work best for you, you also have the added burden of figuring out how to make it work. Weight loss is not easy, and we all need tools to help us along the way.

A food diary is no different from a regular diary, in which you keep track of your feelings, moods and every thing that is going on in your life. When keeping a food diary, you can record your progress in weight loss, mood, exercise and energy and of course, what food you consume. Having a record of all that you do concerning your diet and exercise helps tremendously in keeping yourself motivated. If you are still not convinced, here are the top 5 reasons to use a food diary:

1. Keeps Track of What You Eat

This is obviously an important part of any diet; a detailed description of what you eat daily and how it affects your body is invaluable. Depending on what type of diet you choose, you will record different items in your diary. For instance, if you were on a low carb diet, then you would document your carb intake each day to ensure that you are remaining under the required amount. You would do the same for a low calorie diet as well.

2. Gages Your Mood and Energy

Certain foods cause the body to react a certain way and by expressing your mood changes and energy levels in your diary, you can determine if what you are eating is beneficial to your state of mind. In addition, it will let you know whether the food is providing your body with enough nutrients to give you energy.

3. Monitors Your Food Consumption

The enemies of weight loss are emotional eating and those midnight trips to the kitchen. By writing down what times of the day and what moods cause you to reach for food, you can combat these habits and try to find other ways to occupy those times.

4. Motivates You

Most, if not all of us, will have a slight setback or two when trying to lose weight and that’s okay as long as we immediately get back on track. A food diary can help you do just that by making your past successes readily available to you. If you do happen to eat something forbidden and gain a few pounds, go back and read your diary. The diary will tell you what you were thinking, feeling and eating when you were actively losing weight. Doing this will allow you to adjust what you are currently doing and will allow you to get back on the road to a new you.

Original Link: http://www.3fatchicks.com/top-4-reasons-to-use-a-food-diary/