Love Eshe

What to eat when you don't know where you are

Have you ever been out in the city and craved something healthy?  A nice, cold salad with crunchy apples and juicy protein on top?  Here's a website that finds low calorie foods within a 1 mile radius of wherever you are. This is a relatively new website so your favorite restaurant may not be listed but you can still find a decent meal to facilitate the development of your four-pack (that's two packs short of six). 

This is a good tool to help you make better choices when on-the-go. Simply enter your zip code and find nearby eateries with food that won't stretch your belt buckle. If you're out and the only restaurant is Cheesecake Factory, for example, go to this website and it will show you the low calorie, low fat options on the menu. When you want a healthy meal and you don't know the area, click on Good Food Near You.

10 cheap foods that won't make you fat

(Photo credit: Glasbergen)

Healthy food is too expensive, right? A pound of salmon can cost you $6.99 while a pound of country style pork ribs costs a measly $1.49. It just ain't right.  For the tight wad in mind (I say that with love), here's a list of 10 foods that won't make you fat or poor. Each item on the list costs less than six bucks. 

1. Broccoli is high in fiber and Vitamin C (216% to be exact). Broccoli florets look like tiny trees. They remind me of the bushes I used to pee behind when I couldn't make it to the restroom. Also when consumed raw, broccoli tastes like dirt. 

2. Oatmeal is the breakfast of champions, not Wheaties. Why? Because it's a fixture in every bodybuilder's diet and they are super lean. A 1/2 cup of uncooked oats is only 150 calories.  If you add a scoop of vanilla whey protein or a side of egg whites, you won't be hungry afterwards.

3. Blueberries are loaded with antioxidants, vitamin C, and dietary fiber. They are low in calories and can be added to cereal, greek yogurt, or eaten alone. They can also be used to soil a clean set of bedsheets.

4. Salsa is best when you can see the individually chopped peppers, tomatoes, and onions.  It's low in fat and calories so pile it on! It adds a delicious flavor. Use it on your egg white omelet or toss over beans and rice.

5. Tuna is the cheapest protein you can buy and it’s low in fat. Try adding lemon juice, pepper, or green beans for variety. I bring Starkist pouches to work and eat straight from the packet. My coworkers hate me for it. I still do it.

6. Apples are a refreshing addition to your diet. They are packed with antioxidants, flavonoids, and are an excellent source of fiber. Every time you bite into an apple (skin on), you are improving your heart health. Like sweet, crunchy apples? Choose Gala. 

7. Green Tea is not a food but it pistol whips free radicals and stops you from overindulging.  When you've finished dinner and crave a bag of cookies (which did not make the list), drink tea instead. Stick with herbals at night and save green tea for the morning.

8. Chicken is one of the most versatile meats on the planet. It's good with mixed veggies, sweet potatoes, or dipped in a Wendy's Frosty (you didn't read that). An average chicken breast has 22g of protein. Popeye's chicken doesn't count, unless you remove the skin and steroids. 

9. There is no #9. 

10. Bell Peppers are an unlikely snack, I know. But the unexpected sweetness is delightful. Tame that oral fixation and enjoy a red, yellow, or orange bell pepper. Choose them for your next late night snack and go to bed satisfied and guilt-free (unless you're cuddling a stranger).

Eat any of the foods on this list and no one will ever accuse you of backsliding.  

Did I miss anything? What are your favorite healthy foods?

Eat healthy without losing your soul. Candied yams included.

Here are recipes for those who want to stay trim but also enjoy traditional soul food.

Yes, you can keep your body tight and still eat potato salad, cornbread, and candied yams. Just use the recipes on the link above. And run around the block. 

25 waist-friendly snacks. Brownies, french fries, and neck bones did not make the list.

I've split this list of snacks into sections based on what you have available (and enjoy eating). All 25 snacks are healthy, easy, and less than 200 calories. 

If you like peanut butter: 

1. 1 medium apple, 1 tbsp natural peanut butter 

2. 1/2 peanut butter and jelly sandwich on whole wheat 

3. 5 celery stalks, 1 spoonful almond butter 

4. 1 sliced banana, 1 tbsp peanut butter 

5. 4 whole grain crackers, 1 tbsp almond butter 

If you eat dairy: 

6. 1 cup chocolate milk, 1 apple 

7. 1 stick string cheese, 1 orange 

8. 1/2 cup low-fat cottage cheese topped with berries 

9. 1 oz parmesan cheese, 3 slices mini pumpernickel bread 

10. 1 cup greek yogurt, 1 spoonful granola 

Michelle Obama feeds homeless people and eats at Five Guys

Michelle Obama, the voice of reason, says:

"We want to make sure our guests here and across the nation are eating nutritious items", said Mrs. Obama, who served lunch to several homeless men and women and delivered eight cases of fresh fruit to the soup kitchen, all donated by White House employees. “Collect some fruits and vegetables; bring by some good healthy food. We can provide this kind of healthy food for communities across the country, and we can do it by each of us lending a hand.”

After stressing that all people, regardless of income level or social status, should have access to nutritious food, Michelle Obama lightens the mood with some real talk. She notes that being healthy is important but so is moderately indulging in the things you love. (Apparently, she took her staff to lunch at a Five Guys Burger joint.) 

Isn't Michelle Obama remarkable? She eats healthy, craves a burger every now and then, and believes poor people deserve nutritious food. We have so much in common. I can't wait until she meets me.

Which vegetable is the most nutritious?

All vegetables are good but not all are created equal. I do not say this to discourage you from eating a motley crew of vegetables but to help you choose the BEST option. 

Zucchini or broccoli? Carrots or Corn? Baby Romaine or Caesar salad? 

Read this article to find out which vegetables reign supreme. Here.

2 new breakfast options

1. Nature's Path Organic Hot Oatmeal
(per packet)
Calories 150
Fat 2.5g
Sodium 115mg
Potassium 115mg
Carbohydrate 29g
Dietary Fiber 3g
Sugar 9g
Protein 5g
Iron 8%

Why you should consider it: When the alarm doesn't go off and you "don't have time to eat breakfast", this is a good option. Once you get to work, pop it in the microwave and enjoy a healthy breakfast while your skinny-fat coworker sips her 480 calorie latte.

Where to buy: Health food store such as Whole Foods

Best with: A piece of fruit, egg whites, or almonds on the side.

Ingredients: Organic rolled oats, organic evaporated cane juice, organic roasted soy nuts, organic flax seeds, organic sweetened dried blueberries, organic brown rice flour, organic soy germ, organic cinnamon, sea salt.

2. Ezekiel 4:9 Sprouted Whole Grain Cereal
(per 1/2 cup)
Calories 180
Fat 2.5g
Cholesterol Omg
Sodium 190mg
Potassium 190mg
Carbohydrate 37g
Dietary Fiber 6g
Sugar 0g
Protein 8g
Iron 10%
Zinc 8%

Why you should consider it: 1) It's been approved by God. 2) It's full of grains and legumes. 3) It's "84.3% as efficient as the highest recognized source of protein, containing all 9 essential amino acids". 4) It's better than a flax seed muffin from Starbucks.

Where to buy: Health Food store

Best with: Milk and blueberries. Or sprinkle it over nonfat Greek yogurt and add fruit.

Ingredients: Organic sprouted whole grain wheat, filtered water, organic malted barley, organic golden flax seeds, organic sprouted whole grain barley, organic sprouted whole grain millet, organic sprouted whole lentils, organic sprouted whole soybeans, organic sprouted whole grain spelt, sea salt.

Healthy Cookies and Ugly Things

It's a Ginger Crinkle cookie. And yes, I made it. The healthy way. 

They actually tasted good. They were surprisingly filling so I didn't have the desire to devour the entire batch. And that's a good thing. Otherwise, it would have been ugly. 

As you can see by the reviews, people loved the recipe.

Warning: If you don't like molasses, skip these cookies. The molasses flavor is dominant.

Happy Holidays from Love Eshe!

Here's to a joyous holiday for you and your loved ones. If you're looking for something to read while I'm away (snatching cookies out of my relatives' mouths), here is some information that will frustrate and enlighten you.  

What is the price of your holiday indulgence? This website lists the calorie content of popular holiday dishes.

How to pay the holiday bill? This website details how many hours on the treadmill are required to work off all the junk you ate (and are currently eating).

See you next year!

How cupcakes affect your body

In this video, my nephew celebrated his 4th birthday. On that same day, he learned the devastating effects cupcakes will have on his future girlfriend. 

Guacamole: Hello, Heart Attack

A reader's question: I love guacamole. To be healthier, do I really have to stop eating it?

Yes, you must stop eating this slimy, green food right now. Sadly, it's probably too late to reverse the irreversible damage. Your arteries will never be the same. Please note that everything I just wrote was a complete lie.

 

Guacamole is a great food. It's a plant for goodness sake. The only "bad" thing about guacamole is its high fat content. But it's the good fat (much like that in olive oil and nuts). The only other bad thing is the calorie content. It's a bit high.

Lucky for you, I've found a product that lets you eat guacamole minus the pang of guilt. 

Wholly Guacamole has introduced a new line of snack packs. The breakdown: 100 cal, 8g fat, 280mg potassium, 5g carb, 4g fiber, 1g sugar.

You are now free to enjoy this green goodness. You can also add salsa to it for an extra punch. Salsa is low in fat and calories so you are allowed to lay it on thick.

Go forth and nibble

This meal is simple, quick, and very tasty.   

1 yellow squash (sliced)

1 green zucchini (sliced)

1/4 cup chopped red onions

4 oz portabello mushrooms

olive oil, salt, pepper to taste.

1/4 chopped mango (added last)

Toss everything in a pan and sautee. Add mango (or pineapple) during the final minutes of cooking.

This is a single serving dish for the hard-working athlete. If you are petite or lazy inactive, this may seem like a lot of food. But if there's one thing you're allowed to indulge in, it's fresh produce.

Seven minutes later the bowl was empty. You will notice there was still one piece of mango remaining. It fell on the floor while I was tearing through my food like a wolf. I spent 54 seconds debating whether or not I should still eat it, I decided against it (this time).

I know some of you are "chefs", so I ask: What else can be added to this dish to make it even more delicious?