Non-meat iron sources can be hard to come by, but iron nutrition can easily be satisfied through the right non-meat foods, and even drinks. These drinks will make it easy to get your Recommended Daily Allowance of iron. Iron rich drinks come in two categories: fortified mixes and more common sources.
The mixes offer an iron clad serving of iron with each serving, and the calorie, fat and protein content to make them a small meal or healthy snack. All mix options also contain a high amount of vitamin C, which aids in absorption of this important mineral.
Carnation Instant Breakfast
Carnation mixes come in a few flavors, all of which pack 25% of the Recommended Daily Allowance (RDA) for iron. This instant mix is also fortified with over 15 other vitamins. When you mix it with milk, it weighs in at about 200 calories-perfect for breakfast or a post workout snack.
Ovaltine is nearly as iron rich as Carnation, with about 40 fewer calories per serving. There are also a number of vitamins in Ovaltine to keep your other intake at healthy levels. With 20% of the RDA, Ovaltine is an excellent way to get your iron.
Slim Fast Optima Shakes
Slim Fast has quite a reputation for controlling hunger and promoting weight loss, but at 190 calories per serving and 15% of the RDA for iron, it is also a force to be reckoned with as a health food drink. High in protein, and containing a little fat, Slim Fast mixes (or pre-made shakes) are a great meal replacement option or substantial snack.
Ready to Drink Sources
These are great options to get a significant amount of iron, and are readily available at restaurants, friends’ houses and as a drink to be shared with others in your household.
Not just for Grandpa and constipated toddlers, prune juice is a surprising choice for obtaining 17% of your RDA for iron. Prune juice contains about 75% of the RDA for Vitamin C, in a 185 calorie cup. Dilute the juice with water or a little apple juice if you’re not a fan of the flavor.
This Bloody Mary staple is best known at the bar for breakfast-time spirits, but with 6% of the RDA for iron, it’s a great family friendly choice as well. Vitamin C abounds in a low cal drink-there’s only 41 calories per serving, so you aren’t drinking your daily caloric intake as well.
V-8 Vegetable Juice
V-8 contains 4% of the RDA for iron and a few other vitamins and minerals in one serving. V-8 is not the most nutrient rich option, but with only 70 calories, it is a light option!
When making your drink choices, reach for one that satisfies some of your daily requirement for iron. Consider replacing a snack with one of the heavy hitters, and choose the other options if you are out. Just stay away from caffeine, red wine and grape juice. The polyphenols counteract the body’s ability to absorb the very mineral that you are looking to replenish.
The “Burn the Fat, Feed the Muscle” review includes extensive information about the fat loss guide authored by Tom Venuto, who is not only a nutritionist, but also a professional bodybuilder and personal trainer. Since this fat burning system is claimed to significantly transform your body in just seven weeks, people are curious whether it lives up to the expectations.
Overview of the E-Book
“Burn the Fat, Feed the Muscle” is available only as an e-book. The guide includes 17 chapters, a section dedicated to the conclusions and an appendix. Throughout the 17 chapters, Tom Venuto explains many essential aspects of fat loss, from goal setting to weight training.
Premises of the Fat Loss System
As the author emphasizes, the goal of this system is not simply to lose weight, but to lose fat, while increasing the muscle mass. “Burn the Fat, Feed the Muscle” does not refer to high protein diets or to low carb dietary plans. Instead, this system relies on personalized advices for each person, according to the body type.
Tom Venuto explains why some dietary plans may work for someone, while having absolutely no effect for another person. This may happen because some recipes are particularly recommended for endomorphs, while others are recommended for mesomorphs or ectomorphs. Not eating the macronutrients that are needed for your body type may prevent weight loss. On the other hand, consuming foods that are particularly recommended for you will even allow you to cheat while following a diet, without experiencing any negative effects.
What You Will Learn
One of the first thing people have to do in order to get in the shape they have always dreamed of is to determine their fat to muscle ratio. Finding out the body composition is mandatory for the following stages of the system. Once people know this, they can learn about metabolic changes that occur in their body, as well as about the optimal ratio of carbohydrates, fats and proteins that is recommended for their body type. Moreover, the difference between good fats and bad fats is explained thoroughly in one of the chapters.
As proteins are essential for building muscles and activating the metabolism, knowing how much you need is very important. Water also plays an important role in fat loss, and Tom Venuto does not neglect this aspect. Besides that, he points out what other beverages are recommended and which ones should be avoided.
The author emphasizes the importance of training. Fat loss may sometimes be achieved without physical exercises, but building muscles without training is virtually impossible. Tom Venuto opts for the safe way, while also explaining why supplements, either for losing fat or building muscle, are very dangerous.
Benefits of the Book
“Burn the Fat, Feed the Muscle” is backed up by a 60-day complete and immediate refund policy. In other words, this means that people have the chance to test this fat loss system for 2 months, and in case they do not get the expected results, they get back the entire amount of money spent on this e-book.
However, this return policy is not the only reason why this fat system works so well. There is a great number of people who have tried “Burn the Fat, Feed the Muscle” and achieved unbelievable results. Best of all, the results obtained with this fat loss system are permanent. This surely sustains the fact that Tom Venuto’s fat loss system does what it is supposed to do, and that is helping you to stay in great shape.
Author: Donna Weihofen
Publisher: Wiley, John & Sons, Incorporated (January 1998)
A cancer cookbook can be a lifesaver for someone who is facing a battle with the deadly disease. The choice of cookbooks claiming cancer-fighting recipes is vast, but “The Cancer Survival Cookbook” by Donna Weihofen offers simple low fat recipes and helpful advice that can help during the cancer battle and recovery. While this isn’t your typical cookbook with food and wine pairings, the other helpful tips more than make up for that.
Types of Recipes
The various recipes found in the cookbook are simple and focus on maintaining a balanced low fat diet. The recipes include main courses, desserts, appetizers and other typical cookbook sections, however, this cookbook also contains a section called the “soft, chopped and pureed diet.” This last section is ideal for people who are having trouble eating due to their cancer and/or their cancer treatment.
Healthy Eating Tips
This cookbook also contains healthy eating tips that will improve the entire family’s diet. This book is not just helpful for cancer patients, but is an excellent source of information on healthful eating for everyone. Cancer patients often feel isolated, and by creating a cookbook that is so flexible, it helps everyone be healthier together.
Specific Tips for Cancer Patients
People battling cancer and recovering from cancer have unique needs in terms of nutrition and complications with eating. Nausea is common as is loss of appetite. The cookbook offers herbal remedies and other ideas that can help.
This cookbook is a great resource regardless of your health with high quality recipes throughout; you’ll be saying bon appetit. People looking to learn more about healthy recipes and who want great recipes to use while battling cancer will enjoy this book.
About 3FC3FC began as a personal source of diet support for sisters Suzanne, Jennifer, and Amy in 1997. The site has grown considerably based on the feedback of the many visitors and sister chicks that found us and decided to call the website home. The website was acquired by Internet Brands in 2010 and continues to provide the most supportive free weight loss community online!
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Nutrition WiseJanuary 18, 2010
Weights for Strength Training, High Fiber and Belly Fat
Q: How do I know how much weight to use for strength training?
Q: Is it true that high-fiber diets reduce belly fat?
Freshest Diet TipsCut High-Fructose Corn Syrup in Your Diet: 4 Tips
High fructose corn syrup, or HFCS, is in many foods in today’s society. It’s getting harder to find healthier options for a consumer. High fructose corn syrup is not good for the body. Studies have revealed that use of it can lead to problems such as obesity, diabetes and heart disease. Eliminating as much HFCS from the daily food intake is the best way to improve health.
1. Read, Read, Read
One way to help cut down or eliminate HFCS from your daily diet is to look closely and read the labels. Make sure to read labels of foods that are going into the shopping cart. Many foods are deceiving to consumers. Manufacturers make labels this way. If they confuse the shopper, chances are the shopper will still put the food into the cart and purchase it. Look closely and you will be surprised how many products have high fructose corn syrup in them. Here are some examples of foods that one would probably consider healthy, but actually contain HFCS:
- Kid sized yogurts
- Breakfast bars
- Fruit snacks
- Processed meats, like sausage and ham.
2. Choose Wisely
When grocery shopping, choose wisely. Fill up your cart with more natural foods. The more processed the product, the worse for the body. When picking products that appear more naturally made, just remember to still read labels. The FDA is allowing companies to put “natural” on their advertising, even when high fructose corn syrup is included as an ingredient. The best option is to pick up foods that are organic in nature. Foods that are labeled organic can be thought of as safe from high fructose corn syrup. The FDA has states that the product cannot have the corn syrup in them and be listed as organic.
3. Avoid Sodas, Juice Boxes and Sports Drinks
Most sodas, juices or sports drinks have HFCS in them. Make sure to look at the labels closely. If soda is a must, opt for ones that use real sugar or artificial sweeteners and not the corn syrup. During Passover, Coke makes a very special version that contains artificial sweeteners. These yellow capped bottles are produced for the Jewish population who are restricted from eating corn during this time. They do not have high fructose corn syrup in them.
4. Eliminate Fast Food
Cutting fast food from a daily diet is an easy way to eliminate high fructose corn syrup. At McDonald’s for example, high fructose corn syrup is in every menu item, and that even includes the croutons for the salads. Instead of figuring out what does not have the corn syrup in it at the fast food restaurants, it’s best to just avoid them altogether.
Cutting high fructose corn syrup from foods is the best way to improve health. Reading labels very closely is key. Manufacturers are making it more difficult to pick out healthy foods. Go organic. It’s healthier and may cost a little bit more, but the old saying is true, cheaper is not always better. In this case, it truly is not better for your health.The Best Movie Snacks for Your Waistline
The movies are one of the greatest past times…great for families, dates, nights out with friends…but those tempting movie snacks can throw any guest into a calorie overload. To think our biggest concern with the popcorn is the outrageous price; it’s the nutritional sabotage that we should be most worried about! Your best bet is to take a cue from Granny and pack your own snacks to shave off your movie snack calorie intake, or choose one of the not-so-horrific snacks at the concessions counter.
Eat before You View
Have lunch or dinner before you head out to the theater, and avoid eating a fattier, heavy snack like nachos or a gigantic tub of popcorn. You’ll be able to stave off your hunger, as well, making you more likely to get through the previews and still have some of your treat leftover. You may even consider getting your seats and buying your snack during the previews…most people eat at least half of their snack before the previews have even started!
Put that Big Purse to Work
Grab a coffee before the flick, or pack an apple and a bag of pre-popped popcorn in a light or low-fat variety to get yourself in the movie spirit. Be sure to arm yourself with a bottle of water, too! We often mistake hunger for thirst, and the water will keep your mouth busy. Gotta have chocolate at the theater? Bring a snack-sized serving of chocolate chips for only 80 calories in 1/4 of a cup. You’ll even get a bit of iron with it!
Sometimes, half the fun of going to the show is the marketing genius that is the concession stand. Although there are few, try to choose one of the better options to make good choices before the movie starts rolling. Some choices will probably surprise you!
Choosing a soft pretzel is one of the surprisingly healthiest options at the theater. Weighing in at 290 calories, it’s practically a meal, but is likely fat free, or very low-fat. Ask for some mustard instead of the cup of fake cheese, and you add minimal calories. Popcorn, on the other hand, packs up to 600 calories and 39 grams of fat.
A half of this box is only contains 170 calories, and just 3 grams of fat, so if it’s a chocolatey snack that you’re craving, this is the way to go. Other chocolate snacks have 240 or more calories and always more fat. Just be sure to share with your date!
These little fruity snacks are lower in the calorie range, and have no fat, where most movie snacks are loaded up with even the saturated variety. 1 serving has less than 200 calories, however, there are only about 20 pieces in a serving, so portion out your snack.
Swap the usual vat of soda for a diet soda or a bottle of water. Having a drink keeps you busy, and less likely to need a snack. If you must have a drink or still need to munch, promise yourself to wait until after the previews, and you may not even end up going.
Head to the theater on a full tummy, and you’ll have the willpower to make a healthier choice. Bring your own snacks and get the best of both worlds!Vegan Dishes for Your Non Vegan Spouse
Just because your spouse may be a non vegan, it doesn’t mean you can’t prepare vegan dishes at mealtime. There are a variety of vegan dishes out there that can be just as delicious as animal and dairy based meals. The trick is to get creative and take full advantage of herbs and spices to create tasty vegan meals that the entire family can enjoy.
Whole Wheat Pasta Primavera
Pasta is a base that can be decorated and seasoned with a whole variety of options. It is cheap and very versatile. Whole wheat pasta is a healthier alternative to traditional white pasta. All you have to do is boil some pasta, let it drain, then drizzle a little bit of olive oil to prevent it from sticking. For the primavera sauce, chop up a variety of vegetables, such as zucchini, tomatoes, onions and broccoli. Saute them in a pan with a little bit of olive oil and sea salt. Once they are cooked to your taste, pour the vegetables on top of the pasta and mix it through. Top the dish off with some dairy-free cheese for a healthy, nutritious vegan dish!
Vegan Margherita Pizza
Your non vegan spouse won’t object to eating pizza – even if it lacks pepperoni. Start with a pizza shell, which can easily be found at most grocery stores. Drizzle it with olive oil and sea salt, then cover it with tomato sauce. You can make this sauce yourself by boiling some canned tomatoes, then adding olive oil, garlic, basil and salt. Top it off with some dairy-free cheese, and bake for about half an hour.
Stuffed Green Peppers
Not only is this vegan dish healthy, but it looks professional too! Core some green peppers, and clean out all the seeds. Boil some rice, then add olive oil and salt to it. Saute some mushrooms, red peppers and corn together in a shallow frying pan, then add them to the rice. Mix the rice mixture up, then fill the green peppers. Bake the stuffed peppers in the oven for about half an hour for a delicious vegan meal. To spice things up a little, sprinkle some dairy-free cheese on top of the peppers just before popping them in the oven for even more flavor.
Lasagna is a hearty dish that is hard to resist. Boil some lasagna pasta strips, then let them drain. Prepare some tomato sauce by boiling canned tomatoes into a sauce pan, and add garlic, olive oil, salt and basil. Slice some zucchini and eggplant cross-wise, and season them with some salt and pepper. Line a greased lasagna dish with the pasta strips, then add the sauce, vegetables, and some dairy-free cheese. Repeat the process with another layer lined the same way, until you have reached the top of the lasagna dish, or have run out of ingredients. Top the lasagna with more sauce and dairy-free cheese, cover it with aluminum foil, and bake in the oven for about 45 minutes to an hour.
Grilled Vegetable Fajitas
Your non vegan spouse shouldn’t miss the meat with these delicious fajitas filled with grilled vegetables. Cut up different colored peppers, zucchini and portobello mushrooms, then grill them for about five minutes per side. Place them in a bowl, and drizzle olive oil, balsamic vinegar, parsley flakes and salt, then mix them together. Warm up the fajitas, then place the vegetable mixture over top. Finish the dish off with some dairy-free cheese if so desired.Post Pregnancy Diet Tips
New mothers find themselves searching for post pregnancy diet plans, and most of them feel uncomfortable with the extra weight that remained after giving birth. If you are one of them, you don’t have to worry, because with proper diet and exercise, you can have your pre-pregnancy body back. But before you begin any diet plans, you must first assess yourself and your priorities.
Don’t Get Discouraged
Just as you gained the weight gradually as you progressed through your pregnancy, your weight loss must also be gradual. Losing weight after giving birth is not an overnight feat. It takes careful planning and discipline. Because of a new baby to take care of, post pregnancy diet plans often take the back seat for new mothers. But, this should not discourage you because anytime is a good time to start getting back into shape.
Breastfeeding Your Baby
If you are breastfeeding, then chances are you would need to increase your intake of healthy foods, including protein, vegetables and fruits, because you’re not only feeding yourself but your baby as well. But take heart, because studies have shown that breastfeeding your baby can actually make you lose weight naturally. Although this may ring true for some mothers, some breastfeeding mothers fail to lose weight even when they’ve been breastfeeding for months. So, it is best to breastfeed and have a diet plan as well.
Diet Tips for Breastfeeding Moms
When you are breastfeeding, you must keep yourself hydrated by drinking lots of water everyday. You must also watch how many calories you take in daily. A 2,500 calorie diet should be an adequate daily count. This is important so you don’t exceed your calorie needs and gain more weight in the process. It is advisable to take small meals, that is 5 to 6 smaller meals a day, compared to 2 or 3 large meals. You must include an adequate amount of protein during each meal to increase your metabolism. It is best to minimize eating sugary foods, as they increase your fat reserves.
Diet Tips for Non-Breastfeeding Mothers
If you are not breastfeeding your baby, then you can resume the diet that worked for you before this pregnancy. It is important that you are eating complete healthy meals that will provide your body with adequate vitamins and minerals to help you take care of your growing family. Include vegetables, fruits, cheese, meat and fish in your meals. Don’t eat your meals hurriedly, as you may have a tendency to under eat, which would make you crave more foods during the day.
Exercise for New Mothers
If you delivered your baby traditionally, you can start light exercises after six weeks from your delivery date. And, if you delivered by cesarean section, after eight weeks your body should be ready to sweat it out. It would be best to get yourself evaluated by your obstetrician first, so you can be confident that you are doing the right thing.Read them all...