Toasted Sesame Green Beans RecipeToasted Sesame Green Beans

Source: MyFoodDiary.com

Toasted Sesame Green Bean Recipe

Green beans provide fiber, B vitamins, and antioxidants. They make a quick and easy side dish to pair with any of your favorite entrees. This recipe gives fresh green beans a roasted, nutty flavor and cooks quickly so that the beans stay crispy and flavorful.

Nutrition Facts
Serving Size 1/6 recipe
Amount Per Serving
35
Calories
% Daily Value*
2%
Total Fat 1.6g
1%Saturated Fat 0.2g
Trans Fat 0g
0%
Cholesterol 0mg
4%
Sodium 98mg
1%
Total Carbohydrate 4.4g
7%
Dietary Fiber 2g
Sugars 0.8g
Protein 1.1g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 6 servings

Preparation time: 10 minutes

Cooking time: 10 minutes

Ingredients

  • ½ tbsp olive oil
  • 2 cloves garlic, minced
  • 1 lb. fresh green beans, stems trimmed
  • ½ tsp dark sesame oil
  • ½ tbsp black or white toasted sesame seeds
  • ¼ tsp fine ground sea salt

Directions

  1. Heat the oil in a large skillet over medium-high. Add the garlic and cook for 1 minute.
  2. Add the green beans to the pan, and stir often to coat the beans in the oil and garlic. Reduce the heat slightly, if necessary, to prevent the garlic from burning. Cook for about 5 minutes, until the green beans are slightly tender, but still crisp.
  3. Remove from the heat and stir in the sesame oil, sesame seeds, and salt. Serve warm.

Healthy Changes You Can Make in MinutesHealthy Changes You Can Make in Minutes

Source: MyFoodDiary.com

Healthy Changes You Can Make in Minutes
Pack your lunch

Living a healthy lifestyle doesn't have to take a lot of time. Small actions here and there throughout the day add up to big results. Here are a few healthy changes you can make in minutes.

Do a wall sit or plank instead of browsing your social media account

Time: 1 minute

The day is filled with short one minute segments that allow you to squeeze in simple exercises like the plank or wall sit that will tone your core and strengthen your lower body. The next time you are put on hold during a call or wait for a webinar to start, get yourself into position and hold for 60 seconds.

Take a stress break instead of tackling the next issue

Time: 5 minutes

Taking short breaks to ease stress throughout the day can reduce your blood pressure and the urge for emotional eating. Sit at your desk, clear your mind and breath deeply, or step outside for a five minute walk. Give your mind the chance to escape from what is causing you stress and you can return to it refreshed with new ideas for problem solving.

Pack your lunch instead of heading out for fast food

Time: 15 minutes

It takes only 15 minutes in the evening to pack a healthy lunch for the next day. It will save you money and improve your nutrition. By having food ready to eat, you can also use the rest of your lunch hour for a short walk or stretching session. Throw together a salad, make a wrap or divide and package leftovers to reheat.

Exercise instead of watching television

Time: 20 minutes

It only takes 20 minutes of exercise three to seven days a week to stay healthy. The key is to pick up the intensity to get the heart rate elevated, build muscle, and burn calories. Try high-intensity circuit training (HICT) or create your own circuit that challenges you, but that is also a good match for your fitness level.

Cook dinner instead of waiting to be seated and served at a restaurant

Time: 25 minutes

Eating out may seem quick and convenient, but the commute, and waiting to be seated and served, takes longer than you think. There are many meals you can prepare at home in 25 minutes or less. Not only will you save time, but you will have better control over calories, fat, sugar, and sodium for a meal that keeps you on track to reach your goals. Try Fajita Bowls with Beef and Brown Rice, Black Bean and Chipotle Tacos, or Ginger Chicken Lettuce Wraps.

Go to sleep instead of browsing the Web

Time: 30 minutes

Getting seven to nine hours of sleep each night helps control spikes in stress hormones and the food cravings that result. Adequate sleep will also help you feel more rested and alert so that you will be ready for tomorrow’s challenging day while working towards maintaining a healthy weight. (See Sleep, Stress and Weight Loss.)

5 Ways to Practice Mindful Exercise5 Ways to Practice Mindful Exercise

Source: MyFoodDiary.com

Mindful Exercise

Mindful exercise helps you remove your focus from negative thoughts and distractions, and apply it to your body and breathing for improved exercise performance. Practice more mindful exercise with these tips.

Target your training

When strength training, focus all of your attention on the muscle group you are working. Keep your eyes on the muscle when possible. When performing a single bicep curl or a leg extension exercise, place your free hand on the muscle being worked and feel it contract and relax. This increase in focus can help you push harder during your workout.

Deep breathing

Your body’s demand for oxygen increases during exercise. Research shows that a greater supply of oxygen leads to improvements in exercise performance. The more oxygen, the longer and harder you can exercise. Focus on taking slower, deeper breaths to improve your respiratory fitness and to supply the body with more oxygen.

Mind over matter

During challenging exercise, your attitude and mental focus are just as important as physical strength and endurance. Sometimes increasing your running distance from 1.5 miles to 2, or staying in the plank position for 30 more seconds takes all you have. Cue the positive self talk, focus on the working muscles, and visualize yourself reaching your goal. All of these steps will carry you through the physical challenge of a tough workout.

Be present

Listening to music or watching a movie can help you through a workout, but their true role is to provide distraction. Break out of your distracted state, get outside, and pay attention to your environment. Outdoor exercise lifts the spirits and helps clear the mind. Concentrate on your movement, breathing, and the sights around you for a more rewarding workout and refreshing break from the daily grind.

Safe strength training

Distractions during exercise cause you to lose focus on the most important part of a workout: safety. Proper form, selecting a weight that is right for your fitness level, and mental focus ensure you execute each move correctly reducing your risk for injury.

Chocolate Scones RecipeChocolate Scones

Source: MyFoodDiary.com

Chocolate Scones Recipe
Low-sugar, whole wheat chocolate scones

These scones provide a sweet breakfast treat that will cure a chocolate craving without ruining your eating plan. They are made with whole wheat flour for extra fiber and slightly sweetened with raw sugar and dark chocolate chips. They are a healthier option when compared to store-bought scones that can contain as many as 500 calories and 22 grams of fat.

Nutrition Facts
Serving Size 1 scone
Amount Per Serving
151
Calories
% Daily Value*
11%
Total Fat 7.1g
22%Saturated Fat 4.4g
Trans Fat 0g
5%
Cholesterol 15mg
6%
Sodium 148mg
8%
Total Carbohydrate 22.7g
9%
Dietary Fiber 2.6g
Sugars 6.6g
Protein 3g
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 8 scones

Prep time: 10 minutes

Bake time: 17 minutes

Ingredients

  • 1 ¼ cups whole wheat flour
  • 3 tbsp raw sugar
  • 2 tbsp unsweetened cocoa powder
  • 2 tsp baking powder
  • 1/8 tsp fine ground sea salt
  • ¼ cup cold unsalted butter, cubed
  • ½ cup + 1 tbsp fat-free milk
  • 2 tbsp dark chocolate chips

Directions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. In a medium bowl, stir together the flour, 2 tablespoons of the sugar, the cocoa powder, baking powder, and salt. Add the butter.
  3. Use a pastry blender or two knives to cut the butter into the dough until all the ingredients are combined and the butter is evenly distributed in pea-size pieces.
  4. Stir in the milk. Add the chocolate chips. Knead the ingredients into a thick dough until all ingredients are combined.
  5. Place the dough on a greased baking sheet or a baking sheet covered with a silicone mat. Shape it into a flat, 6-inch circle. Sprinkle the remaining 1 tablespoon of sugar over the dough, and press it in gently. Use a pastry cutter or a knife to cut the circle into 8 equal wedges.
  6. Leave the wedges intact and the scone dough in the circle, and bake for 15 to 17 minutes until the center is firm.
  7. Let cool for 2 to 3 minutes, and then use the pastry cutter or knife to retrace the cuts to separate the scones into wedges. Serve warm or at room temperature.

Health Foods that Can Be UnhealthyHealth Foods that Can Be Unhealthy

Source: MyFoodDiary.com

Dried fruits can be loaded with added sugars
Dried fruits can be loaded with added sugars and oils

Dried Fruits

Dried fruits often contain added sugar and oils making them more like candy than a nutritious snack. Seek out unsweetened varieties or make your own with a kitchen dehydrator. Freeze-dried fruit is another option. Most are made without added sugar and they can satisfy a crunchy food craving.

Prepared Granola

Buying granola at the store requires a close look at the nutrition label. While it may contain fiber-rich ingredients like oatmeal, a small serving can also be loaded with calories, saturated fat, sugar, and sodium. Try making granola at home. You can control the added sugar and oils, and improve the nutrition. (Try this easy Apple, Banana, and Peanut Butter Granola.)

Salty Soups

Soups have long been a light lunch staple. They can be filled with nutritious ingredients like beans, vegetables, and lean meats. Unfortunately, they can also be loaded with sodium. Some canned versions contain as much as 700 milligrams per serving. Keep your soup healthy and make a large pot at home on the weekend to eat throughout the week. Use unsalted ingredients and add salt, herbs and spices to your desired taste. This can reduce the sodium content for a healthier meal. (Try this Spicy Basil Lemon Gazpacho.)

Loaded Salads

Nutritious salads can easily be ruined by toppings and dressings. While a sprinkle of cheese or nuts can enhance the flavor of greens, a heavy-handed addition of meats, dried fruits, salted nuts and seeds, croutons and cheese can send the calories, fat, and sodium soaring. Focus on the greens and add a variety, such as romaine, arugula, spinach, and baby kale. Add on vegetable toppers like broccoli, bell peppers, and red onions with a small amount of meat or cheese. A dressing with heart-healthy olive oil will help you absorb vitamins from the vegetables. Combine it with flavored vinegar to add plenty of flavor without saturated fat and excess sodium. (Try this Mixed Green Salad with Cranberry Dressing.)

Sandwiches and Wraps

These lunchtime favorites often contain loads of deli meats, cheeses and dressings that are surround by thick slices of bread or extra large wraps. It’s no surprise some can have as many calories and as much fat and sodium as a burger. For a healthier option, go easy on the meat and cheese and load up with vegetable toppings. Choose mustard or yogurt based condiments over mayonnaise and cream-based sauces. (Try these Chicken Wraps with Creamy Olive Dressing.)

Flavored Yogurt

Fruit is a great addition to yogurt, but not when it contains added syrups and artificial flavors. Sweetened, fruit-flavored yogurts can be loaded with added sugars. Buy natural, plain yogurt and add fresh fruit and honey or all-fruit jam for a treat that is more of a healthy snack and less of a high-sugar dessert.

Eat better. Feel better. MyFoodDiary Categories Exercise
Lifestyle
MyFoodDiary
Nutrition
Recipes
Weight Loss
Follow Us on the Web

A Healthier You Starts Today

Sign Up