For those who have hit me saying they don’t want to eat healthy or work out “too much” cause they’ll lose their curves. 1 Vegetarian and 2 Vegans ✊ #healthycurves
P.S. You don’t have to be a Vegetarian or a Vegan to eat healthy! The emphasis is “eat healthy”; however you choose to do so.
Every nutritious food contains vitamins, but certain foods are known for high concentrations of certain vitamins. This infographic identifies the foods that provide key vitamins for our health.
[More Health Infographics Here]
Follow us on Facebook
Follow us on Twitter
When people ask me if I take vitamins I always say I prefer to eat them. This infographic explains how. Click the image to see them all clearly.
September is Ovarian Cancer Awareness Month
Why Awareness Matters:
There is no single screening or test available for ovarian cancer, so early detection is the best defense. Get informed: take one minute to learn the signs and symptoms today. Then share them with your mother, daughter, sister, partner, or friend. It may be a conversation that saves her life.
OVARIAN CANCER RISK FACTORS AND WARNING SIGNS
Abdominal pain or tenderness
Change in your usual bowel habits
Inability to eat normally, especially feeling full quickly
Increased size of abdomen or frequency of urination
Irregular or abnormal vaginal bleeding
Unexplained weight loss or gain
See a healthcare professional if any of the above symptoms persist for more than 2 - 3 weeks and are unusual for you.
Source: Run for Her
Submitted by | fitnessbluff
Watching your wallet and your waistline can be tricky. Eating right is easy when money is no object, but a trip to the supermarket often yields frustration for healthy eaters on a budget (which is most of us!). Fruits, vegetables, whole grains and lean protein are on your list, but they’re so much pricier than Ramen noodles, frozen pizzas and bottles of soda!
Sure, some healthful foods are more expensive, but the same rules of smart shopping apply: Price compare, be flexible about brands and choose larger sizes to save money per serving.
To help make your next shopping trip a breeze, but we’ve scanned the shelves and roamed the aisles to find 25 foods that are nutritious and affordable. (Prices from Meijer.com and Kroger.com, Cincinnati area, and theU.S.D.A. Fruit and Vegetable Retail Report, June 2013. These prices will vary according to location.)
1. Canned salmon: $3.09 for 14.75 ounces (77 cents per serving)
Get your Omega-3’s for less. Salmon is full of these healthy fats, which help lower cholesterol and prevent heart attacks.
2. Chicken breasts: $5.99 per 3-pound bag (49 cents per serving)
Easy-to-prepare, chicken is full of lean protein, which helps keep you fuller longer.
3. Natural peanut butter: $3.39 for 16 ounces (42 cents per serving)
Skip the sugary, processed varieties and spread the real stuff on whole-grain bread. Throw a tablespoon in smoothies or yogurt, use it as a dip for carrots and pretzels, or mix it with a bit of low-sodium soy sauce, brown sugar and garlic, then thin with water for a quick sauce.
4. Canned beans: 84 cents for 15 ounces (22 cents per serving)
Bulk up soups and stews while getting protein and fiber. Try chickpeas or black beans if you’re not a fan of kidneys or pintos. Drain, rinse, and blend with lemon juice, garlic, cumin and a bit of vegetable broth for a quick dip.
5. Eggs: $1.99 for a dozen large (17 cents per serving)
Not just for breakfast, eggs are among the easiest foods to cook. If you’re watching your cholesterol, scramble one egg and two egg whites. Add onion and spinach and you’ve got a great omelet.
6. Dried lentils: $1.35 per pound (14 cents per serving)
Full of protein and fiber, lentils cook in just 15 minutes! Throw some in soups and stews or cook with curry powder for a quick, spicy meal.
7. Almonds: $8 per pound (50 cents per serving)
Get vitamin E, fiber and protein while satisfying a crunchy craving. Nuts are rich in an amino acid that could be linked to heart benefits. Chop a few raw ones and throw them on yogurt.
8. Frozen fruit and berries: $2.99-$5.99 per pound (75 cents-$1.50 per serving)
Throw some in the blender with milk or yogurt for a healthy treat. Frozen berries can be used in oatmeal or drained and baked into muffins and quick breads.
9. Apples: $1.39 per pound (35 cents per serving)
They might not keep the doctor away, but apples are actually full of antioxidants, which help slow the progression of age-related diseases.
10. Bananas: 48 cents per pound (12 cents per serving)
Slice one on your morning yogurt or oatmeal for some added fiber and only 100 calories or so. Snack on a potassium-rich banana to prevent cramps after a workout.
11. Grapes: $1.86 per pound (37 cents per serving)
Freeze grapes for a low-calorie dessert or snack. Grapes—especially the dark purple ones—contain plenty of antioxidants that are known to help heart health.
12. Romaine lettuce or other hearty lettuce: $1.18 per head (20 cents per serving)
Banish the iceberg and choose sturdy Romaine for your salads. It will give you more fiber and nutrients, plus a satisfying crunch.
13. Carrots: 74 cents per pound (15 cents per serving)
Mom was right. Carrots are good for your eyes, thanks to the antioxidants, including beta-carotene, in them. (That’s what makes them orange!) Dip them in hummus (made from canned beans), natural peanut butter or low-fat dressings.
14. Frozen spinach: $2 for 16 ounces (50 cents per serving)
Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and pasta sauces. Spinach is full of vitamins A, C, K, plus fiber and even calcium.
15. Canned tomatoes: $1 for 14.5 ounces (28 cents per serving)
Choose low-sodium varieties and throw a can in pasta sauces and chili to stretch a meal. Puree a can with a cup of skim milk and season to taste for your own tomato soup. You’ll get a dose of vitamins A, B and C and lycopene, an antioxidant known to prevent cancer.
16. Garlic: 50 cents per head (5 cents per serving)
Ditch the bottled and powdered stuff if you want to reap more of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush or chop it to release more of the antioxidants.
17. Sweet potatoes: 75 cents per pound (19 cents per serving)
Aside from being sweet and delicious, these bright root vegetables are a great source of fiber and antioxidants. Bake, mash or roast them—you’ll forget about those other, paler potatoes.
18. Onions: 79 cents per pound (16 cents per serving)
Like garlic, this smelly vegetable is full of health benefits. Onions have been proven to lower risks for certain cancers, and they add flavor with few calories. Try roasting them to bring out their sweetness and cut their harsh edge. (If you well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli: $1.99 per bunch (33 cents per serving)
Broccoli is like a toothbrush for your insides. Full of fiber, it will provide you vitamins A and C, plus fiber and a host of antioxidants. Broccoli is a superstar in the nutrition world.
20. Whole-grain pasta: $1.34 for 13.25 ounces (22 cents per serving)
With a nutty flavor and a subtle brown color, whole-wheat pasta perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add more wheat pasta for a burst of fiber and nutrients.
21. Popcorn kernels: $2.39 for 2 pounds (30 cents per serving)
Air-popped popcorn has just 30 calories and a trace of fat. Pop a few cups, spritz with olive oil or butter spray and sprinkle on your favorite seasonings for a guilt-free treat.
22. Brown rice: $1.75 for 32 ounces (13 cents per serving)
Brown rice is a great side dish, but you can also use it to help stretch your ground meat. Mix a cup of cooked rice with 8 ounces of lean ground beef next time you make meatloaf to save 45 calories and five grams of fat (and some money) per serving.
23. Oats: $2.99 for 18 ounces (23 cents per serving)
Oatmeal is a hearty breakfast, but you can also cook sturdy steel-cut oats in chicken broth for a savory side dish. Or, mix oats with ground turkey to stretch your meatballs.
24. Quarts of low- or fat-free yogurt: $2.49 for 32 ounces (47 cents per serving)
Buy large containers of plain or vanilla yogurt, then add real fruit. You’ll save money and calories by not buying fancy single-serve yogurts.
25. Gallon of skim milk: $3.44 (22 cents per serving)
It really does a body good. Full of calcium and protein, milk can help stretch a meal. Pair an eight-ounce glass with a piece of fruit or a granola bar for a filling snack.
Q:Hey Fran, HEY! First, let me say I LOVE your blog! It has really ignited an interest & pursuit of all things natural and for that I thank you. So, I recently had bout with what seemed to be heartburn and I'm trying to avoid it from developing into gastroesophageal reflux disease (GERD) and a dependency on any type of medication. I was wondering what might be some natural remedies that could help! Thanks!!
Hey!! Thank you so much for the sweetness :)
This heartburn/GERD issue is becoming so common. Almost everyone I know (not to mention the daily emails) is suffering from it. 1-2 tablespoons of Bragg Apple Cider Vinegar in a tall glass of room temp water, first thing in the morning, will help you! The vinegar helps the lower part of your esophagus (where your stomach acids are shooting up through) tighten up! That method essentially “shuts the door” so the acids won’t be able to splash upwards. Your second option is lemon juice in the glass of water! Though lemon is acidic, once it enters the body it actually becomes alkaline and neutralizes your stomach acids. It doesn’t “shut the door” like the vinegar but it restores your internal pH and stops the stomach acids from becoming a problem in the first place. Try either one of those methods and you should be totally fine! :)
Hope that helps <3
Hey beautiful ones!
Check out my work on the homepage of Essence.com today! Too cool :) It’s a health and fitness post highlighting 10 of my favorite sites and apps to help you on your journey towards better health! Everything from a site that customizes your workouts, based on your personal goals/stats, just like an expensive personal trainer would. To an app that scans the barcode on your groceries and breaks down the nutrition facts (with advice on healthier alternatives to check out, as well). The best part? They’re all free!
Check them out here.
Q:Hello Fran, I must say that i love you and your tips that have changed me and my way way of thinking about my healthy so much. I am still looking at ways to make all this healthy food and recipes. I came across this book called honestly healthy- which is about alkaline based recipes- do you think this is a good way to go or do you have any recipes that you love and would share on hey fran hey? anyway thank you for all your encouragement to live healthier, love n
Hey :) I love you more!
I haven’t read that book so I can’t exactly cosign the information in it but alkaline forming recipes are super important for the body! When I was sick and going through major problems with my kidney, it was the alkaline based foods and drinks that helped my blood and internal system restore itself. The more alkaline your body is, the less of a breeding ground for illness and bacteria! That doesn’t mean you should only eat alkaline foods and go to the extreme but incorporating them in every meal will have you feeling and looking amazing! I’ll definitely check it out, too. Thanks for the recommendation :)
Interested in more information on what it means for the body to be Alkaline or Acidic? Read this post here. Hope that helps <3