There’s a lot of misinformation out there when it comes to dietary protein. Meeting our protein needs through our diet is crucial to healthy eating, preservation of lean tissue, protecting metabolic rate and managing hunger and fullness hormones—all of which are essential for weight management! However, sometimes in our quest to eat healthier or lose weight, we inadvertently cut back on dietary protein to the extent [...]
Metabolic Syndrome is defined as a “cluster of symptoms that increase disease risk,” but it’s more useful to view meeting the diagnostic criteria for Metabolic Syndrome as a clue that an individual’s cells are becoming increasingly insulin resistant. Many health scientists agree that insulin resistance may be seen as the cause of a cascade of metabolic derangements that culminate in obesity, type II diabetes, and cardiovascular [...]
“Previous studies have reported both favourable and adverse impacts of high-protein diet in type 2 diabetes. This new research compared the effects of two high-protein diets with the same number of calories–one from animal protein (AP) and one from plant protein (PP)–on metabolic functioning and liver fat. A total of 37 people (24 men, 13 women) with type 2 diabetes (mean age 65 years, mean BMI [...]
You’ve probably heard that omega-3 fatty acids are healthy for you, but did you know most Americans don’t get enough? There are two important types of omega-3s: EPA & DHA. For healthy adults, the recommendation is to eat about 12 ounces of EPA- & DHA-rich fish per week to get adequate EPA and DHA intake. However, the average American consumes less than 3.5 ounces of seafood [...]
Sweet Potato Black Bean Quinoa Bowls Author: Healthy Steps Servings: 2-3 people Ingredients: 3 large sweet potatoes 1 cup quinoa 1 can black beans, drained 2 ears of fresh corn, cut off the cob ¼ cup red onions, cut in slivers 1 jalapeño, minced 1 jar marinated bell peppers, chopped 1 avocado, sliced Dressing: ½ cup plain yogurt 1 lemon, juiced ½ cup cilantro leaves ½ [...]
Ceviche is a seafood dish made from fresh raw fish and cured in lemon or lime juice. Over the course of a few hours the citrus juice will begin to “cook” the seafood without the use of a heat source. Our Shrimp Ceviche recipe is a SHORTCUT version of the typical ceviche preparation and therefore calls for cooking and then immediately cooling the shrimp in an [...]
Cool off this summer with a refreshingly sweet yet heathy treat. 2 cups (16 ounces) No-Sugar-Added Vanilla Greek Yogurt 2 cups chopped strawberries (1/4 cup milk if needed) Combine the yogurt and strawberries in a blender and blend until smooth. Thin out the mixture with a small amount of milk if needed. Pour into popsicle molds and insert sticks. Freeze overnight. To unmold, briefly dip the [...]
We want to say THANK YOU to each and every one of you who entered your “Healthy Recipe” submissions to Healthy Steps. We love to share recipes with our community to promote healthy eating, cooking and meals shared with your family & friends. Drum roll please… And we have our winners!!! 1st Place = Helen ($40 supplement credit redeemable at Healthy Steps) 2nd Place = Jake [...]
Calling All Cooks! Join our Healthy Steps Recipe Challenge for your chance to win! As so many of you have found your way back to a renewed healthy lifestyle, we hear over and over that many of you are now cooking great low carb, low glycemic, fresh ingredient meals for yourselves and your family! So often someone here at the Healthy Steps Weight Loss Center tells [...]
You are 14 days into the Healthy Steps ONE HUNDRED MILE CHALLENGE!! Last week: Week 2 was completed, therefore ,98000 steps / 50 miles walked. This week: February 27 – March 5 Now we are transitioning from (February’s) American Heart Month to (March’s) National Nutrition Month. Five-a-Day, become 10-a-day as scientist urge people to eat more produce: Studies show that people who consumed 10 servings of fruit and vegetables had [...]
