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Posts Tagged ‘Health Magazine’

I totally fell for this click bait, 30 Foods Under 40 Calories, from Health Magazine and guess what? Every one of them, except tea, is a vegetable or fruit. 

I knew this ahead of time, I really did, but I wanted to believe otherwise because, as much as I love eating fruits and vegetables, I love processed food. But alas, time over time, I learn why vegetables and fruits should be the main thing I eat all day long.

Further reading: The concept of Crowding Out to lose weight and be healthy.

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A Clean Eating magazine opened to a page with a dog's leg in the middle of it.

My boyfriend’s dog doesn’t think much of the magazine either.

For some points program, I was given a year’s worth (which I think it 10 issues) of Clean Eating Magazine. Constantly on the hunt for good recipes that are low in processed foods, I thought this would be a good fit. But, the magazine has so many flaws in it it’s honestly not worth reading it.

Some of my comments are below (note: I received a couple of issues at once, so I was able to really assess the magazine over a sample of more than one):

  • June 2015 issue, according to Alicia Rewega, Editor-in-Chief (page 5), is supposed to be easy issue, “so everything inside is simple to make with just a few quick steps…”  But when I actually looked at the recipes, most had 12-20 ingredients. I’m sure they are easy enough to measure out, but anything with that many ingredients isn’t “easy and simple to make” to me.
  • Clean Eating, although not always, is usually tied to fitness/bodybuilding. But the recipes in the magazine are very low protein, many with only 8-12 grams of protein per serving. This seems like audience confusion to me.
  • Pay 74-75 of the June 2015 issue has a weeklong meal plan, but it’s incredibly unrealistic. For example, Wednesday’s breakfast is 2 Dark Chocolate Cherry Hazelnut Energy Balls and 1 hard-boiled egg.  The Energy Balls are 151 calories for 2, and a hard-boiled egg is 70 calories. So breakfast is 221 calories. Um, seriously?  That’s not enough energy! You’d be starving in an hour!
  • It’s really hard to distinguish what is an advertisement and what is an actual article. There’s a very tiny “ADVERTISEMENT” note in light gray on the corner. This bugs me since this is my profession and making a clear distinction is really important from an ethical perspective.
  • In the May 2015 issue (page 21) asks the dietitians the best time to take vitamins. These dietitians clearly aren’t “up” on their research. Maybe they should read The Atlantic’s The Vitamin Myth: Why We Think We Need Supplements.
  • In the May 2015 issue (page 17 “Traffic Signals for Food” and page 25 “Run to Stay Young”), they report on studies with VERY low numbers of participants (30 participants? Are you kidding me?), which is an inherent flaw in nutrition and health research design and shows very little concern for quality science reporting. The staff should really read I Fooled Millions into Thinking Chocolate Helps Weight Loss. Here’s How. and then hire an actual science reporter before publishing studies.

I could point out more, but I think that’s enough to prove what I mean. This magazine has some serious flaws and I definitely don’t recommend it.

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a martini glass woth greek yogurt and corn tortilla triangles baled with cinnamon

Presenting it in a martini glass makes it seem more gourmet, don’t you think?

This recipe is similar to one I found in Health Magazine a long time ago. It’s so simple, but a favorites of my friend Melissa.

Ingredients:

For chips:

– Cinnamon

– Butter

– One white corn tortilla per person

For yogurt:

– Vanilla Greek Yogurt (Check the total sugar count on brands. It should be 7g or less per 6 oz) individual serving per person

– Nutmeg, all spice or cinnamon or a combination of the three (get creative!)

Steps:

  1. Preheat oven to 400 degrees F
  2. Take each tortilla and lightly coat with butter
  3. Sprinkle cinnamon on each tortilla heavily (you should see very little of the tortilla)
  4. Using kitchen scissors, cut the tortillas into 6 rectangles (like a pizza)
  5. Place on an ungreased baking sheet and bake until completely crisp (you don’t want them to “bend” at all before they break), about 5-8 minutes
  6. While the chips are baking, mix-in any nutmeg, cinnamon or all spice you want in your yogurt if any.
  7. Scoop out 6 oz of vanilla Greek yogurt (one individual serving cup) into individual serving dishes (I like using martini glasses)
  8. When the chips are done, serve them with the yogurt and a spoon

Depending which yogurt you use and the quality of your tortillas, each serving is about 150 calories, 12 grams of protein, and 12 grams of carbohydrates.

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A pan of homemade granola bars

These smell and taste so good!

My Health Magazine had a recipe for “Golden Fruit and Nut Granola Bars.” I decided to change it a bit to cut the fat, use local honey, and make it easier to prepare. Admittedly, these are still pretty high in sugars.

Fruit and Nut Granola Bars

Prep time: 10 minutes

Cook time: 35 minutes

Servings: 8 bars as prepared below

Ingredients:

  • 1/4 cup plus 2 tbsp ground flaxseed meal
  • 1/2 cup Bell Plantation PB2, original flavor, prepared
  • 1/2 cup honey (I used raw, local honey…yum!)
  • 1 cup raisins (you could mix-in different chopped dried fruit)
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • 1/4 tsp cinnamon
  • 1 1/2 cups rolled oats
  • 1 cup sliced almonds (or other chopped nuts, not salted)

Steps:

  1. Preheat oven to 325 degrees Fahrenheit
  2. Combine all of the ingredients above in a bowl and mix very well
  3. Line a 9 x 9 square baking dish with parchment paper. You could skip this step, but trust me, this will make your life much easier.
  4. Distribute the mixed ingredients evenly on top of the parchment paper. Tuck-in any loose raisins and use another piece of parchment paper to press down very firmly.
  5. Bake for 30-35 minutes until golden brown and dry to the touch.
  6. Put the baking dish on a wire rack and use the extra piece of parchment paper (and an oven mitt) to press down firmly again.
  7. Let cool completely and then cut.
  8. Store for up to 3 days on the counter with pieces of the parchment paper between each one. Or do what I do and freeze them.

Nutrition from Spark People’s Recipe Calculator. Note: you could cut the calories/carbs easily by changing the portion size. I chose 300 calories because that’s a good amount for breakfast for me.

Nutrition Facts

 

User Entered Recipe
  8 Servings
Amount Per Serving
  Calories 306.5
  Total Fat 11.2 g
  Saturated Fat 0.0 g
  Polyunsaturated Fat 0.4 g
  Monounsaturated Fat 0.4 g
  Cholesterol 0.0 mg
  Sodium 122.7 mg
  Potassium 257.9 mg
  Total Carbohydrate 49.0 g
  Dietary Fiber 6.7 g
  Sugars 29.6 g
  Protein 9.1 g
  Vitamin A 0.5 %
  Vitamin B-12 0.0 %
  Vitamin B-6 2.5 %
  Vitamin C 1.2 %
  Vitamin D 0.0 %
  Vitamin E 0.6 %
  Calcium 6.3 %
  Copper 3.2 %
  Folate 0.2 %
  Iron 7.8 %
  Magnesium 1.6 %
  Manganese 3.7 %
  Niacin 0.9 %
  Pantothenic Acid     0.2 %
  Phosphorus     1.8 %
  Riboflavin 1.4 %
  Selenium 0.4 %
  Thiamin 1.9 %
  Zinc 0.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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If you’re hypoglycemic, each snack should include a carbohydrate and a protein. Health Magazine just published “17 High Protein Snacks You Can Eat on the Go.” While I don’t agree with some of these choices (too much processing, sodium, etc.) it is a helpful reminder of options. Check it out!

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