The Truth About Cheese

Cheese gets a bad rap. Probably because it’s so delicious, and nothing that delicious can actually be good for you. Right?

Whenever someone proclaims she’s a big cheese lover, we think that addiction will go straight to her waistline—but that’s not necessarily the case. Cheese can totally be a part of a well-balanced, healthy diet. “I am a huge fan of cheese,” says Keri Gans, M.S., R.D., author of The Small Change Diet. “Looking at the total diet, there can certainly be room for one or two servings a day.” And whether you like mozzarella, feta, goat cheese, or cheddar, you don’t have to forego the varieties you like best in favor or one that’s lower in fat or calories. In fact, Gans enjoys all of them in moderation. Here are her tips for eating cheese effectively—without going overboard and gaining:

1. Choose cheese as a snack.

Gans says her absolute favorite way to incorporate cheese into a healthy diet is to nosh on it between meals. “It makes the perfect snack, along with a piece of fruit,” she says. “It’s a great source of calcium and protein—and it’s portable, too.” Stock up on pre-portioned options, such as The Laughing Cow wedges or mini Babybel cheeses, and pair them with fruit, whole wheat crackers, or a piece of toast with egg whites and sliced tomato.

2. Watch your saturated fat intake.

Most health-conscious people are aware of calories, but when it comes to having a serving of cheese Gans says it’s more important to check out the source of those calories. “With cheese, I’m most worried about a person’s saturated fat intake,” she says. According to the American Heart Association, only 5 to 6 percent of your daily calories should come from saturated fat, roughly 12 or 13 grams per day. Which means, if you’re getting a lot of saturated fat elsewhere, you may have to limit your cheese consumption.

3. A little goes a long way. 

Because it’s so tasty, it’s a good idea to rely on strategies that will prevent you from overeating, says Gans. Choose pre-portioned cheeses, cut one ounce off a block at home, or measure out one tablespoon before you start munching. “The main thing is portion control,” says Gans. “Two tablespoons of feta on a salad can go a long way. And one tablespoon of parmesan on a pasta dish is all you need.” If you simply sprinkle or nosh without checking the portion first, you’ll likely eat too much—and you won’t necessarily enjoy it more.

4. Pick and choose.

Just as with portion control, it’s important that you don’t take the “you can totally eat cheese!” line of thinking too far and put cheese on everything, says Gans. This is where people get into trouble—and why cheese has that bad rap in the first place. “If you want it on the burger, then you can’t have it on the omelet,” says Gans. “Especially on the same day.” When in doubt, make sure you’re not topping a dish or adding cheese to a snack more than once or twice a day. If you do that, you’re likely in good shape.

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10 Quick Dinner Stir-Fry Recipes Under 280 Calories

Who needs take-out when you can make a healthier and just-as-tasty version in the comfort of your own kitchen? Something magical happens when you sizzle up lean protein, bright veggies, and savory sauces–we simply can’t get enough! Since stir-frys can be a salt trap, go for low-sodium soy sauce when you’re shopping for ingredients. Indulge in one of these 10 quick dinner stir-fry recipes next time you’re craving a dinner that’s downright delish!

1. Easy Ground Pork Stir-Fry | Frugal Nutrition
Complete with fresh ginger and lots of leafy greens, this versatile dish will make everyone excited for seconds. Meaty mushrooms and soy sauce complement the ground beef and brown rice. Garnish with sesame seeds and green onions. Recipe makes 4 servings.

Nutrition (per serving):  Calories: 206; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 33mg; Sodium: 506mg; Carbohydrate: 21g; Dietary Fiber: 3g;  Sugar: 5g; Protein: 14g

2. Smoky Pork Stir-Fry | Cooking Light
When you don’t want to be weighed down by the grease of the classic version, make this tasty and satisfying pork stir fry! Smoked paprika and a drizzle of sesame oil add depth of flavor to this lean, Asian-inspired dish. Pair with soba noodles, quinoa, or brown rice for a complete meal.  Recipe makes 4 servings at 1 cup each.

Nutrition (per serving):  Calories: 171; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 46mg; Sodium: 212mg; Carbohydrate: 12g; Dietary Fiber: 3g; Sugar: 8g; Protein: 16g

3. Lemon Chicken Asparagus Stir Fry | Clean Eating

Brighten up your dinner fare with this tasty entrée that’s on the table in 25 minutes flat. It’s bursting with fresh, lemony flavor and lots of crunch thanks to the peppers, cabbage and asparagus. Feeling spicy? Top with extra red pepper flakes. Recipe makes 4 servings.

Nutrition (per serving):  Calories: 260; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 65; Sodium: 540mg; Carbohydrate: 14g; Dietary Fiber: 4g;  Sugar: 5g; Protein: 32g

4. Chicken and Eggplant Stir-Fry | LaaLoosh
This authentic stir fry made with fresh basil, ginger, and Thai chili paste will be on the table in under 30 minutes. It’s packed with eggplant, green onion, bell pepper, and tender chicken all tossed in a finger-licking-good sweet, tangy, and spicy sauce. It tastes just as good as the restaurant version without all the guilt! Recipe makes 4 servings at 1 1/2 cups each.

Nutrition (per serving):  Calories: 279; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 50mg; Sodium: 1179mg; Carbohydrate: 27g Dietary Fiber: 6g;  Sugar: 9g; Protein: 24g

5. Pickled Cucumber and Shrimp Stir Fry | Malaysian Chinese Kitchen
Perk up your taste buds with this light and crisp shrimp stir fry perfect for weeknight dinners. Lightly pickled then cooked cucumbers make this recipe extra special as they become sweeter and meatier in the pan. Serve with steamed rice. Recipe makes 4 servings.

Nutrition (per serving):  Calories: 150; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 57mg; Sodium: 1010mg; Carbohydrate: 13g; Dietary Fiber: 2g;  Sugar: 6g; Protein: 10g

6. Kale and Sweet Potato Stir-Fry | Deliciously Ella
Sautéed kale, sweet potato, broccoli, black beans, and lemon come together beautifully in this simple vegetarian stir-fry. For faster prep, cook the rice in advance and refrigerate until you’re ready to start cooking! Add a splash of soy sauce or tahini if desired. Garnish with extra lemon wedges. Recipe makes 3 servings.

Nutrition (per serving):  Calories: 213; Total Fat:10g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 226mg; Sodium: 430mg; Carbohydrate: 16g; Dietary Fiber: 2g;  Sugar: 5g; Protein: 14g

7. Brown Rice Stir-Fry with Vegetables | Simple Vegan Blog
This stir-fry recipe is beyond simple and vegan-friendly. All it takes is brown rice, colorful veggies, spices, and soy sauce to make weeknight dinners a cinch. Feel free to use whatever veggies are in season! Garnish with sesame seeds and green onions.  Recipe makes 3 servings.

Nutrition (per serving):  Calories: 267; Total Fat: 11g; Saturated Fat: 1; Monounsaturated Fat: 7g; Cholesterol:00mg; Sodium: 358mg; Carbohydrate: 37g; Dietary Fiber: 5g;  Sugar: 7g; Protein: 7g

8. Beef Noodle Stir-Fry | Damn Delicious
Forget the takeout and whip up these quick, mouthwatering beef noodles with veggies in the comfort of your own kitchen! If you can’t find udon noodles, try linguine instead. Garnish with a drizzle of sriracha. Recipe makes 6 servings.

Nutrition (per serving):  Calories: 256; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 37mg; Sodium: 1443mg; Carbohydrate: 28g; Dietary Fiber: 3g;  Sugar: 7g; Protein: 17g

9. Sugar Snap Pea and Shrimp Stir-Fry | Roti N Rice
Sweet and mild sugar snap peas pair perfectly with fresh seafood.  Carrots and mushroom add a great pop of color, but feel free to use any vegetables you have leftover in the crisper drawer. Serve over a bed of brown rice noodles for a complete meal. Recipe makes 4 servings.

Nutrition (per serving):  Calories: 190; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 71mg; Sodium: 824mg; Carbohydrate: 9g; Dietary Fiber: 3g;  Sugar: 4g; Protein: 11g

10. Tomato Basil Ground Beef Stir-Fry | Hold the Grail
This one pan, 15-minute ground beef stir fry with juicy tomatoes and fragrant basil is ideal for busy weeknights when you’re carving something savory and satisfying. Top with a fried egg and extra basil for a fun twist! Recipe makes 4 servings.

Nutrition (per serving):  Calories: 226; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 70mg; Sodium: 222mg; Carbohydrate: 6g; Dietary Fiber: 1g;  Sugar: 2g; Protein: 26g

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Open-Faced Steak Sandwich

The sizzling skirt steak harmonizes deliciously well with refreshing, crisp bell peppers and caramelized onions. Serve on a slice of warm, toasty Italian bread with melted cheddar and you have a simple but satisfying lunch.

Open-Faced Steak Sandwich

Ingredients

• 1 tablespoon cooking oil
• 1/2 pound (225 grams) skirt steak, trimmed
• 1/2 medium (55 grams) yellow onion, sliced
• 4 slices (30 grams each) Italian bread
• 4 slices(30 grams each) sharp cheddar
• 1 medium (120 grams) bell pepper, sliced
• Salt and pepper, to taste

Directions

Preheat the oven to 425 degrees F, and spray a baking sheet with cooking oil. Season the steak with salt and pepper.

Preheat a small nonstick skillet over medium heat with cooking oil. When pan is hot enough for oil to slide around easily, add the steak. Cook for 3-4 minutes on each side or until steak reaches desired doneness. Set aside until cool enough to handle; slice thinly.

Meanwhile, sauté onions in the same pan, on medium-high heat, until golden brown. Set aside.

Add the bread slices to the baking sheet. Top each bread slice with one slice of cheddar cheese. Bake for about 5 minutes until cheese is melted.  

Layer the steak, onions, and bell peppers onto each bread slice, and serve.

Nutrition Information

Serves: 4 |  Serving Size: 1 open-faced sandwich (1 1/8 cup onion-pepper mixture + 1 slice Italian bread + 60 grams cooked steak)

Per serving: Calories: 298; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 52mg; Sodium: 491mg; Carbohydrate: 18g; Dietary Fiber: 2g; Sugar: 3g; Protein: 20g

Nutrition Bonus: Potassium: 292mg; Iron: 14%; Vitamin A: 7%; Vitamin C: 50%; Calcium: 20% 

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5 Tips for Building Muscle on a Vegetarian Diet

The goal for every athlete’s training plan is better performance. Whether you run, play a team sport or compete in CrossFit, you probably want enhance your strength and improve your body composition.

For a long time, it was commonly thought that the only important food group needed to build muscle was meat and lots of it. With the rise in popularity of vegetarian diets and scientific evidence supporting their merit, many athletes have made the switch to eating less meat or none at all. While a small segment of the popular consider themselves vegetarians, this number is steadily on the rise. Some world-class athletes like Venus Williams and NFL star Arian Foster have proven that body composition and performance are not compromised by making the switch to plant-based diets.

Simply going vegetarian does not mean you have to sacrifice your goal to build muscle. You can follow a plant-based (or mostly plant-based) eating plan and still build enough strength for your chosen sport.

Vegetarian Diets Defined

If you are an athlete or active person contemplating a plant-based lifestyle, it’s important to understand the different styles. While there are many variations, the four main styles are:

1. Vegan: This style of eating chooses to abstain from any and all animal-derived foods including meat, seafood, dairy, eggs and sometimes honey.
2. Lactovegetarian: This style excludes all animal products except dairy. Milk, cheese and yogurt may still be consumed.
3. Lacto-ovo-vegetarian: This style of eating includes eggs and dairy but still abstains from meat and seafood.
4. Pescatarian: This style of eating includes seafood but no other kind of meat. It may or may not include eggs and seafood based on a person’s preference.

Also keep in mind that every individual can define her own form of vegetarianism. The term “flexitarian” describes someone who eats mostly plant-based foods but may incorporate a variety of animal foods on an as-needed basis.

Why Protein Is so Important for Muscles

All forms of protein, whether in our own muscles, a piece of beef, an egg or tofu, contain a mix of amino acids. These amino acids are what are affectionately called “the building blocks of life” because they make up many of our living cells.

When it comes to protein in our diets, we need to eat it daily to ensure we have an adequate supply of all the amino acids needed to rebuild our tissue. Unlike fat and carbohydrates, our bodies don’t keep amino acids idly stored for later use. All the amino acids have a role. When amino acids need to be replenished (i.e. muscle building), they have to come from the diet. The tricky part is that most plant-based foods don’t contain all the amino acids in any one food; therefore, vegetarians must eat a variety of plants-based foods to get all the amino acids.

The Concern for Vegetarian Diets

In order for muscles to grow, there has to be a surplus of amino acids circulating in the bloodstream, at least temporarily. The concern for vegetarian diets is that they may not contain enough high-quality protein to build muscle as effectively as a meat-containing diet.

Many plant-based proteins are not “complete proteins,” meaning they do not contain all the essential amino acids, particularly lysine, methionine and leucine, that are needed by the body. That doesn’t, however, mean vegetarians cannot obtain all the essential amino acids they need. Research has found that by increasing the amount and variety of plant-based proteins in a vegetarian diet, you can make up for what is more easily acquired through a meat-containing diet.

5 Tips for Building Muscle on a Vegetarian Diet

Here are five important tips to ensure you are getting adequate protein in your vegetarian diet:

1. Eat enough calories.
You won’t build muscle if you’re under-eating calories. Make sure you are eating enough food to support your active lifestyle. You can use MyFitnessPal to track your daily calorie and protein goals.

2. Use the “1.2–1.7 grams of protein per kilogram of body weight” rule.
Moderately active individuals can meet their protein needs with the Recommended Daily Allowance of 0.8 g/kg body weight/day. Athletes training five times or more a week do have higher requirements and should use 1.2–1.7 g/kg body weight/day. Eating more than this recommendation is not necessarily beneficial and could be detrimental. If you’re unsure, work with a registered dietitian to determine if a higher protein intake beyond this recommendation is beneficial for your body and performance.

3. Eat a variety of plant-based protein.
You may need to increase your total daily protein intake to promote muscle building. Quinoa, beans, tofu, edamame, hemp seeds and lentils are great vegan choices. Greek yogurt, cottage cheese, eggs and seafood are excellent choices for other styles of vegetarianism.

4. Choose whole foods containing the amino acid leucine daily.
This is an especially important amino acid for vegetarians and muscle building. Spirulina (sea algae), eggs, fish, cottage cheese, soy, kidney beans, sesame seeds and sunflower seeds are good sources of leucine.

5. Refuel after workouts.
The first 15–45 minutes post-workout are a very important time to replenish your body with easy-to-digest carbs and protein to best aid muscle building. Examples:

• 1 medium banana + 1 tablespoon almond butter
• 1 ounce dry roasted or raw almonds + 1.5-ounce box of raisins
• 1 medium banana + 1 tablespoon almond butter
• 1 hard-boiled egg and 1 thick slice of whole-grain bread
• 1 medium tortilla rolled up with 2 tablespoons of hummus, 1 loose cup of spinach, and 1/4 cup shredded carrots, 1/2 cup cooked quinoa, 1 tablespoon hummus, 2 tablespoons dried cranberries and 1/2 cup chopped tomatoes
• 8 ounces tart cherry juice and a cheese stick

By paying attention to diet details, any vegetarian can successfully achieve her fitness goals— including building muscle.

References

1. Sports Nutrition Guidelines for the Vegetarian. The Vegetarian Resource Group. Available at: http://ift.tt/1NHk4h4. Accessed on November 14, 2015.
2. Rosenbloom C, Coleman E eds.Sports Nutriton: A Practice Manual for Professional, 5th Edition. Academy of Nutrition and Dietetics. 2012

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So You Want to Start … Running With Your Dog

They call dog “man’s best friend” for a reason. When it comes to companionship, you’d be hard pressed to find better company. They sit at your feet while you eat, helpfully cleaning up scraps as they fall to the floor. They cuddle up on the couch and watch television with you at night. They are even there to chaperone chores like yard work and vacuuming. If it were up to your dog, he or she would probably opt to be by your side every second of the day.

So why not include her in your fitness routine? Walking and running are some of the easiest activities to do with your dog. It’s good for your health and the health of your dog, and running together will also strengthen that special human/canine relationship. What’s more, a tired dog is an obedient dog. Rather than causing mischief around the house, a well-exercised dog is far more likely to behave.

Here are the five things to consider if you’re hoping to pound some pavement with your pup:

1. Size up Scooby.

You may be wondering whether your dog is even a good candidate to be your training partner. The truth is, a wide variety of dog breeds can be great runners. Big, small, short, tall, stocky, skinny or hairy, he or she doesn’t need to be a greyhound to get into running.

Dogs with short noses, such as pugs, boxers and bulldogs, can potentially be exceptions to this rule. As a result of abnormal airways, they often have trouble breathing effectively during exercise. With these breeds or really any dog, it’s always a good idea to consult your veterinarian prior to running. Your vet can also recommend what age is safe to begin running with your dog, as that varies from one breed to the next.

2. Walk before you run.

While walking down a sidewalk in a linear manner is intuitive for most humans, it isn’t for Fido. If you try to jog with your dog before he or she has been leash-trained for walking, you’re setting yourself up for frustration. Most dogs’ natural inclination is to sniff and explore, zig-zagging from side to side, in front and behind you. While there’s a time and a place for this type of unstructured exploration—like at the dog park—a run isn’t it.

During leash training, focus on teaching your dog to walk at your pace by your side. Also practice sitting at stoplights and intersections so he doesn’t get in the habit of dashing ahead into traffic. The bottom line is that your pooch needs to learn that you are the alpha dog on walks, which will then transfer over to running.

3. Become a canine coach.

Speaking of leading, when you’re training your dog to run, think of yourself as his coach. You should be the one setting the pace and choosing the route, not him. Good coaches are firm, but encouraging. Praise Fido when he is running by your side to reinforce that positive behavior.

Successful coaches are also adept at tailoring their training to specific athletes. In the same way any human would struggle to go from the couch to running several miles, so will your dog. Start with short jogs where you work on training and building fitness, and slowly work up to longer runs.

4. Follow etiquette.

It’s easy to clothesline a pedestrian or get tied up in a stroller if you aren’t paying close attention while jogging with your pup. Use a leash that is no more than six feet long—it will go a long way in keeping your dog close by and under your control. On a busy path, be sure to take in some of that slack and keep your dog within a couple feet. A hands-free waist leash is often the easiest way to keep a handle on your dog while you’re running.

As always, cleaning up after your dog remains important on runs. Tie a couple of bags around the leash and you’ll be prepped for the miles ahead. Also be wary of where you let your pup relieve himself, opting for public boulevards over private lawns.

5. Ensure safety.

Dogs don’t sweat the way we do. What’s more, they are constantly sporting a thick coat. This means that they have trouble cooling as effectively as humans, putting them at risk for overheating. To prevent heat-related illnesses in your dog, avoid running on hot and humid days. On warmer days, choose routes that take you by local water sources, like a lake or stream, where your dog can hop in and cool off.

Additionally, keep in mind that hydration is just as important for your dog as it is for you. Carry a bottle and a collapsible bowl and consider making a pit stop at a water fountain to let your dog lap up some fluids mid-run.

Making periodic stops to let your dog cool off and drink will also help prevent issues related to overexertion. Signs that your dog is struggling include excessive panting or labored breathing, limping and abrupt stopping. In most cases, if you heed the early signs of trouble, you’ll ensure the health, safety and happiness of your pup.

Photo by Mackenzie Lobby.

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30-Minute Indoor Cycling Workout

Talk about a spin cycle for your health: The average indoor cycling class may burn between 400 to 600 calories per session, and indoor cycling in general may lead to weight loss and improved cardiovascular fitness , as well as more muscle definition. That said, these sweat sessions do come with a few drawbacks—we’re looking at you, pricy membership fees and less-than-convenient class times. But just because indoor cycling classes don’t fit into your budget or your schedule doesn’t mean you can’t reap some of the fit-body benefits.

That’s where Michelle Portalatin, a certified strength, running, and triathlon coach and founder of Pure NRG Fitness in New York City, comes in. Here, she shares an interval cycling workout that can be done anytime, anywhere (so long as you have a bike with gears, which you’ll adjust to increase or decrease intensity)—no sign-up or fancy clip-in shoes required.

Designed with a flat course in mind, the workout will boost your pedaling efficiency and amp up your endurance, all in about 30 minutes.

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7 Ways NOT to Gain Weight This Holiday Season

The pure essence of the holidays is to spend time with friends and family, giving thanks for what we have, offering gifts and being more generous. However, the holidays can be perceived as stressful on top of an already full plate. There are people, parties, friends, travel and family all around. Is there a part of you that craves less, not more?

When we are stressed, many of us struggle to maintain healthy eating habits. Here are seven tried-and-true research-based practices that can help you NOT gain weight this holiday season:

1. Breathe.

When you feel stressed, you can simply take a big belly breath (several would be even better). This slows down your nervous system. Breathing is a practice in releasing, opening and receiving the blessing of life.

2. Eat slowly.

“Ooh this is delicious!” The only way to keep that “first-bite” experience is to eat slowly, with moderate pauses between bites. When you do anything else while eating (talking, walking, writing, driving), the flavor diminishes or disappears. Try taking your first three bites, mindfully.

3. Be mindful of hunger.

Before eating, on a scale of 1–10, how hungry are you and what sensations tell you that? If you aren’t physically hungry, let that be your guide. Mindfulness is about paying attention to the present moment. It helps us to be in our bodies and out of our heads. It doesn’t matter if the clock says its lunchtime or if you have food in front of you. If you listen, your body will tell you when to eat and when enough is enough.

4. Make mindful choices.

It’s your body; choose what you want to put in it. During big holiday meals, we often want to try everything. But before picking up a plate, try this: First, gauge your hunger level. How hungry are you? Choose how much food you want based on your hunger. Now, look at all the choices and pick the ones you most want to try. Commit to one moderate plate of food, eat it slowly, and savor it. As you are eating, you can choose to eat what tastes good and leave the rest on the plate, or try something else.

5. Distinguish between desire and craving.

Did you know that stress can intensify our food cravings? Food, particularly sugary foods, can be soothing, and eating can actually dampen the stress response and calm our nervous systems.

If the holidays are causing you stress, breathe, and ask yourself, “What do I feel?” and “What do I need?” Can you just be with the food craving instead of acting on it? I often feel like I want chocolate in the middle of the day, but then I say, “You just had lunch, do you really want it?” If I hear myself say “maybe,” I wait. If the craving goes away, I just let it go, but if it’s still there then I ask myself again, “Do you really want this?” Being mindful of cravings means that we listen to what we want and need, and make a conscious choice.

6. Practice generosity.

Generosity is the practice of having enough so that you can give it away. Those who are truly wealthy are the ones who give generously. We can give to ourselves, others and our greater communities by understanding how to use food as love. When we cook, eat, and share food together, we practice generosity.

7. Express gratitude.

Research shows that gratitude increases our inclination to be caring, compassionate, honest and respectful. Bring more gratitude into your life by asking yourself: “Am I expressing my gratitude to the people in my life?”

At this time of year we see that the weather is changing. You can mirror this change in your own life with the practice of letting go. In replacing old beliefs and habits that don’t serve you, the doors are open for new ways of being that promote happiness, health and greater peace. You can start right now to live a fully nourished life with the online Mindfully Nourished Digital Course.

May your holidays be full of new possibilities, slowness and blessings.

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