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North Adams Chiropractor | North Adams chiropractic care | MA | Eat More...

Living Well

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Chiropractic and Nutrition               413-663-5500

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Eat More...
 

Eat More of these, Lose Weight, Be Healthier

 There are plenty of things to add to your diet that can help you lose weight, feel better and even look better—including these superpowered foods in your weekly diet will do all this and more...

Eat more Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes.

Eat more Almond Butter. Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp plain yogurt. Or add a dollop to oatmeal for flavor and protein.

Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy

Eat more Apples are the ideal on-the-go low-calorie snack. For a pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

Eat more Grate Parmesan over roasted vegetables. Or snack on a 1-ounce portion with an apple or a pear.

Eat more Serve quinoa instead of rice with stir-fries.

Eat more Use plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.

Eat more Pomegranate. Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. Use them in salads instead of nuts. They're especially delicious on raw baby spinach with lemon-poppy seed dressing. wild_alaskan_salmon.jpg

Eat more Blueberries. Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt.

Eat more You don't need to do much to enhance salmon's taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side."

Eat more Tarragon. Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz plain yogurt and 1 tsp Dijon mustard.

Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it's best to watch your portions.

Eat more Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers.

Eat more There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish. Their mild flavor blends right in, and they're high in protein.

Eat more Lean Meat. Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.

Eat more Mix chopped raw kale into cooked black beans. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa

Eat more Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight.

Eat more Omelets and Scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week.

 

See also the Living Well article on SUPERFOODS

 
 
 
North Adams Chiropractor | Eat More.... Dr. Francine Lajoie is a North Adams Chiropractor.