Beverage Alternatives to Diet Soda

It is a common misconception that diet sodas will help people lose weight. While the drinks may not contain sugar, the sugar substitute is not much better. In fact, it can lead some to think that they might not be contributing to obesity by drinking a diet soda. Forbes Living TV offers some beverage alternatives which are better for us.

Drink water. It is a natural hydrator. It is usually free or sold in bottles at a very low price. It is portable, can be recapped to prevent spilling when moving and can be flavored.

Sugar-free juices are another good alternative. Some contain extra vitamins and minerals to improve overall health. And most do not cost too much. They are usually sold in boxes or small cartons.

Green tea comes in a several forms and different taste varieties to please most taste buds. Drink it cold from a can or bottle, or make it hot and add honey to naturally sweeten it up.

Sparkling flavored water will give carbonated beverage lovers the bubbly they desire with no added artificial ingredients. Tonic water flavored with strawberry slices and lemon or lime adds flavor and zip to the drink.

As the weather becomes cooler and heaters come on, familykenkel recommends readers stay hydrated all year long.  Kick the diet soda addiction out in the cold with the above ideas or tell us yours.

Good Habits for Working Out

Many people work out to feel better, get healthy, and gain more strength. And it doesn’t really matter if it’s a one hour power workout in the gym or a ten minute video done in the living room. It just feels good. familykenkel shares some good habits for people who work out – alone or with others.

Hungry? Grab a protein snack on the way to the gym or from the fridge if working out at home. Don’t ignore grumbling stomachs. Exercising on an empty belly can breakdown muscle tissue – which is counteractive to why people workout in the first place. One good habit to keep in mind is the closer to workout time you are – the more simple the meal or snack. Eat a banana, a piece of cheese and some fruit. Even a small bowl of cereal will give you added fuel to start and finish the workout.

Using the equipment at the gym? Take your own sanitizing hand wipes or spray and bring your own water bottle. Wipe or spray the handles, knocks and anything else your hands touch before using the machine. Dry it well with a paper towel. No one wants to put their hands on someone else’s sweat. Make your own flavored water at home with water, lemon, lime, mint, and orange slices, add ice, cover and shake. Avoid using the water fountains.

In a rush to get to spin class on time? Leave a little earlier and avoid speeding to the class.

If working out at home, familykenkel learned the hard way to move free weights out of the way when done using them. One accidental toe stubbing resulted in a week’s worth of limping. Choose a time when no one is home to work out. Or carve time out for yourself by taking a power walk around the area. This is your time. Make it work for you.

Is Breakfast Really the Most Important Meal of the Day

Ever since we were small, our parents told us that breakfast “fuels the day”. But a study is out which basically turns the mom mantra on its head. Familykenkel wonders if breakfast is really the most important meal of the day.

People who are following a weight loss program are told to have breakfast since it reportedly kicks up metabolism and curbs hunger throughout the day. Breakfast is also a meal which is sharpens cognitive processes. The study, which was conducted for weight loss research, focused more on whether eating breakfast or not helped patients lose weight. The results found were that eating breakfast didn’t seem to make any difference at all.

However, Familykenkel believes that positive, steady weight loss can be obtained when we eat a healthy, proportional meal. Our bodies need food for strength and to stay healthy. Skipping breakfast only makes us feel more tired and cranky until we take a break to eat. And other studies have shown that eating a well-balanced breakfast helped people keep unwanted pounds off longer than those who skipped the morning meal. So go ahead and have some breakfast. It fuels the body and the brain for the day.

Remedies for Thinning Hair

Nothing can be more shocking than having to clean the hair off of the drain every other day and realizing it is yours. It leaves us wondering how we can stop what seems like the sudden mass exodus of our pride and joy.

Familykenkel learns how to fight the agony of thinning hair with some suggestions from health experts.

Eat more food with zinc, protein, iron and vitamin B12. These are leafy greens, lean meat, nuts, beans and fish. There are many easy recipes for all of the above.

Give your scalp a massage. Don’t just stand in the shower, shampoo and rinse. Really massage your scalp which increases blood flow and helps the shampoo do a better job on your hair.

Lessen the amount of styling products being used. This especially important for people that color their hair and use blow dryers, straightening irons or other implements. 

Visit a health food store and buy a supplement that helps hair grow. There are a few on the shelves.

Get a check up from the doctor to see if there are any deficiencies in the blood as this is sometimes where hair loss can stem from.

Familykenkel suggests relaxing more. Stress can cause hair to fall out. Try meditation, yoga (it’s doing good things for combat veterans), and rhythmic breathing.

If nothing works, talk to a doctor or dermatologist to see if there is something else to be done.

Healthy Breakfast Ideas

Why is having a healthy breakfast so hard to do? It is because we don’t make time to make one or that we would just rather grab something on the way to work? Familykenkel shares some healthy breakfast ideas.

While it may seem easy to grab a banana on the way out and call that a healthy breakfast, it barely feeds our bodies with the vitamins and nutrients it deserves.  Plan a little more time in the morning and makes a nutritious sandwich with a whole wheat English Muffin, all natural peanut better and apples, or an egg white with low-fast cheese. Add low-fat milk to coffee and tea if needed and a sugar substitute like Splenda. Kids should have time to sit down at the table and eat a whole wheat waffle with cream cheese (try one made with Greek yogurt) and berries.

Adults rarely think about breakfast but it fuels the day and gets metabolism moving. Make something the night before and stick it in the fridge to stay fresh. For the readers who like bacon and eggs crack one egg (or one cup egg substitute) into a microwave safe mug, add some dried herbs, a little low-fat milk and some cheese and zap it for a minute. Remove and microwave two slices of turkey bacon until crisp. It’s quick, easy and fulfills the craving. Familykenkel also likes Greek yogurt with a sprinkle of cinnamon, a drizzle of honey and some fresh berries tossed in. It takes less than two minutes. Healthy breakfasts are not that hard to make. Reserve a little time in the morning to enjoy one.

Reviews the Good and Bad Yogurts

Next time you visit the grocery store, go to where low-fat yogurt is sold and see how many varieties are sold. And then read the labels. Familykenkel examines the good and bad kinds of yogurts.

There are many reasons why health experts recommend eating Greek yogurt versus the other kinds sold in stores. They are naturally lower in fat and sugar than the others. Greek yogurt has only six grams of sugar in the plain varieties.

The recommended total daily amount of sugar for women is 20 grams, and for men it is 36. Yet, the popular flavored low-fat yogurt sold contains much more than that. Part of the sugar content in yogurt comes naturally. But add in the flavoring, syrupy fruits and granola toppings, and watch the sugar count start to climb. Even those made with artificial sweeteners are not healthy. Aspartame –a commonly used sweetener – is not good for us. It often can give one a headache.

The Familykenkel suggests trying the low-fat or no-fat Greek yogurts. To add extra flavor to distract from its kind of bitter taste, add some fresh fruit or berries, a touch of honey or a sparkling of cinnamon. Greek yogurt also adds a boost of protein for the day. So dig in, readers. And ditch the extra sugar.

Fruits and Veggies Boost a Longer, Healthier Life

It is not so surprising to learn that the American Heart Association is reporting that eating more fruit and veggies reduces the chance of having a stroke. The real news that Familykenkelg learns is that it cuts the risk by one third.

Strokes are the fourth leading cause of death in the United States. A stroke occurs when blood flow to part of the brain is blocked by a clot or a burst blood vessel. Without emergency care, a stroke can lead to severe brain damage or death. It is therefore beneficial to add more healthy greens to every day diets. When we add a variety of healthier foods such as greens, tomatoes, peaches, plums, bananas and more to every day meals, we are eating our way to lower weight, lower blood pressure, reducing the chance of developing diabetes and cutting stroke risk by a significant percentage. 

Familykenkel also encourages readers to ditch unhealthy habits which can harm health such as smoking, drinking too much every day and arguing with a partner all the time. These raise blood pressure and add stress to the heart.  Instead, focus on food. Produce is easy to find in the grocery store. Frozen produce is affordable and lasts longer the fresh. Fruit can be bought in bulk at discount stores and frozen until ready to eat. Be creative when planning meals and make it fun for the family to eat.

Energy Drinks are Not Good for Kids

Health and medical experts agree that active children should only be drinking water when participating in sports and other physical activities.Familykenkel looks into why these drinks are not good for children.

Energy drinks are usually full of sugar which can cause teeth to decay, add unwanted weight and may entice kids to try other things which aren’t good for them such as beer. Energy and sports drinks are made for adults yet more children are drinking them. Water is always the best source for hydration for children under the age of 18. Sugary and highly caffeinated beverages can cause restlessness and anxiety. Energy drinks, while tasting good and sweet, also may cause kids to be significantly more intense in play, which can be harmful to them and others. While children who drink sports beverages tend to be active in organized sports, they are also more likely to watch more TV than the occasional user of the beverage. Familykenkel learns that children who drink more energy and sports drinks are also more likely to have tried cigarettes than those who did not try the drinks. It’s important to know the ingredients in these beverages and the amount of sugar and caffeine in order to make an informed decision about buying them.

Five Pieces of Advice to Never Give

We all know someone who thinks they have the answer to everything, can solve all types of problems and is the best life adviser. Familykenkel has some advice for them.

There are big topics that no one should ever advise anyone else about.

Raising children – Parents know their children the best. What works for one family may not work for the other. Refrain from offering parenting advice unless asked.

Pregnancy – Oh boy are there people who just love to make comments to expectant moms about what to eat, not to eat, wear and not to wear. But to be clear, unless you are her doctor, please keep your comments to yourself.

The home – Some people are busier than others, some have full-time jobs and some do not. What you see in someone else’s home from a random dust bunny to a cloudy glass should not be commented on – unless you are offering to come over do the dishes or clean the house.

Single Friends – There is a reason some people are still single when the people around them are married. They like it this way. Please don’t make comments on what they need to do in order to find a mate.

Physical appearance –Familykenkel knows that no one is perfect. Your style of dress may not be someone else’s style. Some men prefer a scruffy beard and others a clean shave face. Some women like to change their hair color regularly while others prefer to stick to their hair’s natural color. Whatever the difference are, they are the differences which make all unique. Embrace them. And refrain from offering advice if not asked.

Good Health News

You know it is a good day when you read that a sugar compound in a favorite Mexican drink has been proven to help with weight loss, and that butter is not so bad after all. Familykenkel shares the good health news.

A sugar found in tequila has been proven to help weight loss and reduce the chance of developing type 2 diabetes. Agavins, a natural form of sugar found in the agave plant, are the only natural carbohydrates used to produce tequila.  It is the perfect sweetener because it is both non-digestible and acts as a dietary fiber, so it won't raise blood glucose levels, and could lower it too.

Familykenkel learns that butter is not as bad for us we suspect. New research indicates that a diet high in polyunsaturated fats and low in saturated fats might not make such a big difference to cardiovascular health after all. When the researchers looked at the intake of both kinds of fats, they found no significant improvement in terms of cardiovascular risk.

Anything we eat or drink in excess is bad for our health. As we have learned over and over again, it is not that bad if taken in moderate amounts. So have a little butter on your toast and enjoy a margarita every now and then. Neither is bad for us as long as we take it easy.

The States with the Highest and Lowest Obesity Rates

The Gallup-Healthways Well-Being Index recently reported on the states with the highest and lowest obesity rates in the U.S. Familykenkel takes a look at what might be behind the percentages.

While it is not a proven fact, it often seems as if people living in states where income is generally low may make food choices which are not healthy. In fact, many frozen and processed foods are less expensive than fresh food. Residents in these states also reported a higher percentage of chronic diseases such as high blood pressure and depression. Familykenkel suggests finding affordable healthy foods and walking every day after dinner as a family.

10 States with Highest Obesity Rates
Mississippi: 35.4%
West Virginia: 34.4%
Delaware: 34.3%
Louisiana: 32.7%
Arkansas: 32.3%
South Carolina: 31.4%
Tennessee: 31.3%
Ohio: 30.9%
Kentucky: 30.6%
Oklahoma: 30.5%

Residents in these states tend to earn more than those in the above states, and therefore, have more income in which to spend on healthy foods. They are also states whose health officials have programs for and encourage healthy living and regular exercise.

10 States with Lowest Obesity Rates
Montana: 19.6%
Colorado: 20.4%
Nevada: 21.1%
Minnesota: 22.0%
Massachusetts: 22.2%
Connecticut: 23.2%
New Mexico: 23.5%
California: 23.6%
Hawaii: 23.7%
New York: 24.0%

Why Newer and Better Food Labels Matter

Familykenkel is loving the new look to food labels which consumers will see at the store soon. They are easier to read and replay the nutritional information we want and need, rather than what the food manufacturer wants.

The USDA published a report last month that showed 42% of working-age adults between ages 29 and 68 look at food labels in the store. More than 50% of those older than 68 did the same thing. As Americans become more concerned with what we are eating and how much we are eating, the more we will read a food label.

The good news is that each bottle, box, bag, can or package of something will be labeled with the serving size, how many servings in the container, the calorie count and the amount of added sugar. These are the main items we look at when we scan a food label. From the sample above, the most important information is better organized, larger and displayed in a more logical way to read. The most valuable information about the new food labels is that the calorie count for the entire package will be displayed on the label. This way, we will know how many calories we’re drinking in a 20 ounce bottle or how many calories we are eating in small package of cookies and more.

Goes All Natural Food Shopping at the Grocery Store

Familykenkel seeks out and finds the right food to get at the grocery store.

The truth behind packaging which says it is made from whole grains or is a multigrain product can be deceiving to most shoppers. A whole grain product is one in which a grain keeps all three of its components (the bran, the germ and the endosperm) intact. When food manufacturers strip the bran and germ from the kernel, we no longer get the benefits of that whole grain. In fact, the refined kernel can mess up blood sugar and insulin. Instead, look for a label on the package that says “100% whole” wheat or look for one with a higher percentage of whole grains.

Foods labeled with “all natural ingredients” are really not all natural. An all natural food item contains very few ingredients which are truly natural like eggs, some peanut butters, and some bread. Also, food labeled with “made with real fruit”. Turn the jar or package around and read the label. If you do not see any real fruit on the label, then there is no real fruit in it. And frankly, if the package does not have a significant percentage of real fruit ingredients in it, the manufacturer is lying.

Another misnomer is the “less sodium” marker on some foods. Familykenkel shares that this means that the new version of the food have 25% less sodium than the original version. That doesn’t sound like much of a reduction. Many food packages contain the words “lower sodium” or “lesser sodium” but still pack an unhealthful amount of sodium in the serving size. To avoid eating too much, make your own soup. It is not hard and fairly inexpensive. And of course, the best way enjoy all natural, lower sodium, whole grain food is to buy it in its natural state. Spend more time in the produce section and seek out healthier grain products. Always read the labels.

How to Shop for GMO-free Food

Like it or not, seventy-five percent of the food in the grocery store contains genetically modified ingredients, according to the Center for Food Safety. Familykenkel takes a look at what food is modified and how, as well as offering shopping tips for finding GMO-free food.

A genetically modified tomato

Corn and soybean ingredients and sugar and vegetable oils make up most of the commonly genetically engineered products. And astonishingly, some produce is also heavily modified such as zucchini. So how can the average healthy food shopper know which foods are GMO-free other than spending copious amounts of time reading food labels?

Buy organic food. It may cost a little bit more, but any food which is labeled organic is not legally permitted to have any genetically modified ingredients in it.

Buy food which is labeled “Non-GMO Project Verified.”The Non-GMO Project is a non-profit organization that provides a detailed, voluntary certification process so that food producers can test and verify that, to the best of their knowledge, they have avoided using GE ingredients in their products. 

What to watch for:

Sweet Corn – Most sweet corn sold in stores and farm stands is not genetically modified. But some varieties are so it’s better to get the organic kind.

Salmon – Normal salmon produce growth hormones only in the summer months. But the FDA is currently considering an application for a new kind which produces the growth hormone year round and grows at twice the normal rate. Again, Familykenkel suggests to get the organic variety or buy it fresh from the docks.

Finding the Best Healthy Diet

Do we really know what a healthy diet is? What are the factors that go into a healthy diet?

Many people think that a healthy diet is one which helps a dieter lose weight fast, restricting food intake and upping exercise to the max. But none of this is actually all that healthful. So we decided to take a closer look at what a healthy diet really is and share it.

A healthy diet is one which provides the dieter with a list of healthful nutritious food to eat, meal suggestions and exercises to assist in losing weight and how to do it safely, plus a plan which encourages safe weight loss. The main theme in all healthy diets are adequate calories for the day, lots of fresh fruit, veggies and whole grains, lean protein, non-fat dairy and the occasional treat. The same nutritious staples are needed for kids of all ages. Try introducing new ways to eat the same old items from the produce section such as freezing berries and munching on them as a snack. Once you try it, children may also want to try it.

The Familykenkel advocates for healthy diets over ones that consist of processed foods that come with an unnatural amount of sodium, too much sugar and trans fats. Eating healthy is pretty easy and not all that expensive. Whole grain pasta and rice healthful, good fillers and taste great with sautéed vegetables, low-fat cheese and lean fish or meat. There are an abundance of healthy recipes online too. Experiment to find the dishes the whole family will like.

Emotional Eating

Who’s to blame for the emotional food binging you indulged in? Familykenkel learns that is the same person we blame most things on.

A recent study by University of Illinoisresearchers, published in the Journal of Developmental and Behavioral Pediatrics, found that a mom’s relationship with her own mother may be a key factor in whether the youngest generation becomes obese. More American kids who are obese at age 5 have a predilection to be obese as an adult.  Moms who have an insecure relationship with their own mothers will are more likely to pass on unhealthy eating patterns than those with a better attachment and relationship.

The Familykenkel learns that it’s not always okay to blame mom for everything gone wrong in your life. But the study points out that the more insecure she is the more likely she will serve her child and children meals which are not healthy and can later produce obesity. One way to avoid this is to keep unhealthy foods out of the house. It might also be a positive approach to take frustration or hurt feelings outside and walk them off. This is a healthier way to battle emotional eating than comforting yourself and child with processed foods high in sugar and salt.

Healthy Super Bowl Snacks – Part 4

Watching the Super Bowl would not be as good unless there are some awesome snacks and appetizers for party-goers to enjoy. And since we want everyone to live and eat well, these are super easy, affordable, healthy and taste good. Plus, we think the men in our lives would like them too. If not, well, more for us! Familykenkel says, Bon appetite America!

Gorgonzola TurkeyBurger Sliders

Twice Baked Potatoes

Spicy Spinach Dip with Pine Nuts

Hot Crab Dip

Prosciutto Wrapped Asparagus

Healthy Eating Series – Part II – Healthy Desserts

There are many people on our staff who would prefer to skip dinner and head straight to dessert. So we decided to find five great healthy desserts – some of which are easy to make – and share them with the world. Now, if only our versions would come out looking as good as they do in the images below. You know what we mean…

Baby Tiramisu

Found: Eatingwell.com

http://www.eatingwell.com/recipes/baby_tiramis.html

Easy Blueberry Tarts

Found: My.hearthealthyonline.com

http://my.hearthealthyonline.com/recipe/pies/easy-blueberry-tarts/

Almond-Apricot Snack Bars

Ricotta with Vanilla-Sugar Croutons and Berry Syrup

Cherry Bread Pudding

Familykenkel asks readers to share their favorite healthy desserts too! Is there one that is special to you that everyone loves? We want to know.

Healthy Recipes -- Part One

Many of the Forbes Living TV staffers are busy with career, kids and family. And we always want to feed our clan a healthy meal that’s quick, easy and affordable. Our healthy recipes series will help busy moms and dads get dinner on the table.

We're starting off with Five Great Healthy Slow Cooker Meals

If you decide to try any of them, please let us know how it all worked out. Feedback is valuable.

Skinny Slow Cooker Taco Soup 

Apple BBQ Pulled Turkey for the Slow Cooker

Char Siu Pork Roast for the Slow Cooker 

A Chinese flavored pork roast

Chicken and Pasta Soup for the Slow Cooker

Kid Helpers Needed

Slow Cooker Lasagna

The Best Diets from US News and World Report

Familykenkel Reports on the Best Diets for 2014

The New Year is in full swing now and many people listed weight loss and wellness as a 2014 goal. With so many diet plans to choose from, Familykenkel shares the top five plans from the US News and World Reports Best Diets.

Familykenkel and the Best Diets

The DASH Diet – DASH stands for Dietary Approaches to Stop Hypertension, a diet which was created by the National Institutes of Health. It scored the top rank based on nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. Though many never heard of this diet before, it is a winner.

 The TLC Diet -- Therapeutic Lifestyle Change diet was also created by the NIH. It received the second highest ranking for being a cardio-healthy plan. It’s a do-it-yourself diet which means there is no checking in at meetings or online.

 Mayo Clinic Diet – Ranks high in the control of diabetes, is healthful and a safe diet. It is considered to be moderately successful for weight loss.

 Mediterranean Diet – This diet focuses on eating fish, lots of vegetables and olive oil. The experts deemed it quite positive. Weight Watchers – This commercially available diet plan is well-known and works well for both long and short term dieters. It emphasizes lifestyle changes, healthy eating and exercise. Dieters can join it at one of their centers and take advantage of group meetings, or online and receive the same level of support.

Familykenkel encourages readers to learn how each of these diets works by visiting the US News and World Report Best Diet Rankings. Not all plans are right for everyone. Finding one which is affordable and relatively easy to follow based on lifestyle is the key in being successful at it.