Spring is a wonderful time for embracing the freshness of the season with a variety of in-season produce that can make any salad vibrant, flavorful, and nutritious.
This Springtime Harvest Salad captures the essence of this time of year, with each ingredient contributing its peak season flavor and texture. It’s perfect as a refreshing lunch or a beautiful side to accompany any spring meal.
In-season veggies are at their nutritional best, providing higher levels of vitamins and antioxidants and taste better due to natural ripening processes.
Additionally, seasonal fruits and vegetables tend to be more affordable due to their abundance. This practice encourages a varied diet, enriching your meals with different nutrients throughout the year. Furthermore, it connects you more closely with nature’s cycles, promoting a mindful understanding of food sources.
Overall, choosing seasonal produce is a healthier, tastier, and more eco-friendly choice that supports local communities.
Here’s a salad recipe that highlights the best of what the season has to offer.
Springtime Harvest Salad
Salad Ingredients:
– Mixed baby greens: A blend of baby spinach, arugula, and baby kale offers a perfect base; tender and packed with nutrients.
– Fresh strawberries: Their sweet juiciness adds a burst of flavor and color.
– Radishes: Thinly sliced for a crisp, peppery crunch.
– English cucumbers: For a fresh, hydrating bite.
– Avocado: Sliced for creamy richness, adding a lovely contrast to the crisp ingredients.
– Goat cheese: Crumbled for a tangy, creamy element.
– Toasted almonds: For a nutty crunch.
– Edible flowers (optional): Such as violets or pansies, for garnishing, adding beauty and a slight floral note.
Honey-Dijon Vinaigrette Ingredients:
– 3 tablespoons extra-virgin olive oil
– 1 tablespoon white wine vinegar
– 1 teaspoon Dijon mustard
– 1 teaspoon honey
– Salt and freshly ground black pepper, to taste
Instructions:
1. Prepare the dressing: In a small bowl, whisk together the olive oil, white wine vinegar, Dijon mustard, honey, salt, and pepper until well combined. Adjust seasoning to taste. Set aside.
2. Toast the almonds: In a dry skillet over medium heat, toast the almonds, stirring frequently, until they’re golden and fragrant. Remove from heat and let cool.
3. Assemble the salad: In a large salad bowl, combine the mixed baby greens, sliced strawberries, thinly sliced radishes, sliced cucumbers, and sliced avocado.
4. Add cheese and nuts: Sprinkle the crumbled goat cheese and toasted almonds over the top of the salad.
5. Dress the salad: Drizzle the prepared honey-Dijon vinaigrette over the salad, tossing gently to ensure everything is evenly coated.
6. Garnish and serve: If using, garnish with edible flowers for an extra touch of spring. Serve immediately, offering additional dressing on the side if desired.
This Springtime Harvest Salad captures the essence of this time of year. It’s perfect as a refreshing lunch or a beautiful side to accompany any spring meal.
A Boost for Your Immune System
Eating seasonal vegetables is not only a delight for your taste buds but also a boon for your health, offering peak nutritional benefits and essential vitamins and antioxidants that are crucial for maintaining a strong immune system.
However, for an added boost, consider incorporating the Dynamic Immunity supplement into your daily routine.
This supplement is designed to complement a healthy lifestyle by providing additional support to the immune system, ensuring it functions at its best year-round.
With natural ingredients geared towards enhancing your body’s defenses, Dynamic Immunityis a valuable ally in your wellness regimen, alongside the nutritious benefits of eating seasonal fruits and vegetables.
It is the simplest and most effective way to understand if you will gain or lose weight:
• If you eat more calories than you expend, you’re in a caloric surplus and will gain weight. • If you eat fewer calories than you expend, you’re in a caloric deficit, and you will lose weight.
By and large, no matter what type of food you’re eating (Paleo, Keto, Atkins, etc.), if you’re able to track calories consumed vs. expended, you can find a way to drop the weight you’d like to.
The calculation itself is super simple, but you might struggle with figuring out how many calories you should be eating in a day.
We’re here to help!
Here’s exactly how many calories you should be eating daily to hit your weight loss goals.
How to calculate your ideal calorie count
There are a few factors that influence the ideal amount of calories you want to eat in a day:
1. Your age 2. Your height 3. Your weight 4. Your gender 5. Your activity level 6. Your goal (weight loss, weight gain, or maintenance)
Jot those answers down #1-6. Got them? Good.
Next, you’re going to use the Harris-Benedict Method to find your Basal Metabolic Rate (BMR).
BMR is just the number of calories your body needs to perform basic life-sustaining functions. So if you just wanted to sit in a chair all day and breathe, you’d still need to eat as many calories as your BMR indicates.
The Harris-Benedict Method is a way to find your BMR. Here’s the formula (use pounds and inches):
Let’s say you’re a 6-foot-tall, 200-lb man who is 60 years old and moderately active.
Your BMR would be: 1,815 calories.
66 + [1,240] + [914] – [405] = 1,815 BMR
Last, we need to account for your lifestyle and physical expenditure.
• Sedentary: Multiply by 1.2 • Moderately Active: Multiply by 1.3 • Very Active: Multiply by 1.4
Continuing our example, we’ll multiply our BMR of 1,815 by 1.3 and get… 2,360 calories.
A moderately active man who is 60 years old, is 6 feet tall, and weighs 200 lbs should eat 2,360 calories daily to maintain his current weight.
Let’s run the same calculation for a very active 55-year-old woman who is 5 foot 6 inches tall and weighs 165lbs:
655 + [718] + [310] – [259] = 1,424 BMR
Now, since she is very active, we multiply by 1.4, and we get… 1,994 calories.
A very active woman who is 55 years old, 5’6”, and weighs 165 should eat 1,994 calories daily to maintain her current weight.
Nifty, right?
To obtain a caloric deficit (lose weight), subtract 200 calories from your number.
So—are you able to calculate your ideal calorie count? Pull out your phone calculator and use the formula above.
Here’s what to do next…
Using your ideal daily calorie intake to hit your goals
Now that you have your daily calorie goal, it’s time to use that number to create a nutrition plan to reach your weight goals.
Here are some general guidelines and steps you can take to stay as close to your ideal caloric intake every day.
Monitor your calorie intake
The whole ‘counting calories’ cliché is actually the best way to hit your weight-loss goals. Monitor your food intake with tools like food diaries or apps to ensure you stay within your calorie goal.
Choose your food wisely
Since you’re going to be limiting the amount of calories you ingest, it’s important to ensure you’re getting enough nutrition with the foods you do eat. Focus on consuming nutrient-dense foods that provide essential vitamins and minerals while being lower in calories.
If you partake in alcohol consumption, it would be best to stop or reduce it. While alcohol does contain calories, it offers basically no nutritional value.
Meal prep
Preparing your meals in advance is an excellent way to ensure precise control over portion sizes and nutritional content, ensuring you stay within your daily calorie goals. By preparing your meals in advance, you can reduce the temptation to eat out or choose unhealthy options. This helps maintain a consistent diet conducive to weight loss or health goals.
Habitually review your progress
Regularly review and adjust your plan based on progress, making changes to your diet and exercise routine as necessary for continued weight loss. Considering make your progress less about the number on the scale and more about the number of days you are able to stick to your pan.
In order to get as much nutrition out of your food as possible—and experience less bloating—it’s important to regulate your digestive system. One way to do that is to supplement with probiotics.
Probiotics are the ‘good’ bacteria that are found in your gut, helping you digest what you eat and giving you the nutritional value from the food you consume.
Dynamic Bioticsfrom Stonehenge Health supports the growth of beneficial gut microbes to promote digestive health.* Help your body do its part in your weight loss journey by feeding it what it wants—probiotics.
“I have taken many probiotics, and this one so far beats them all! My stomach is a lot calmer, and I can sleep better, too. This probiotic helps with my acid reflux as well.” – Joanne S., Calabasas, CA*
Cheers to eating right, feeling great, and hitting your goals!
The 30-30-30 rule for weight loss is creating quite the buzz, promising a fresh morning routine that could be the key to shedding those extra pounds.
But what’s the science behind it, and more importantly, does it deliver on its promises?
Let’s dive into the details and see if this method is worth setting your alarm clock earlier.
Morning Rituals and Metabolism Magic
Kicking off your morning with 30 grams of protein within the first half-hour of waking feels like a health enthusiast’s dream.
Add 30 minutes of gentle exercise to the mix, and you’ve got a recipe that’s supposed to kickstart your metabolism and control blood sugar levels.
But is it the secret ingredient to weight loss, or just another trend that’s hard to digest?
Protein Power and the First Meal Myth
The idea hinges on the power of protein to boost satiety and regulate blood sugar. While breaking your fast with a protein-rich meal can set a positive tone for the day, timing it within the first 30 minutes might not be the magic bullet it’s made out to be.
The second “30” in the equation suggests rolling out of bed and into a workout routine, emphasizing low-intensity exercise. Walking, stretching, or a leisurely bike ride might not sound like calorie-burning behemoths, but they’re champions at getting your blood flowing and setting a healthy tone for the day.
Yet, when it comes to weight loss, the scale might not tip in favor of this gentle approach alone.
Customize Your Calories: One Size Doesn’t Fit All
Diving into the 30-30-30 rule reveals a universal truth: weight loss is personal and everyones caloric needs are unique.
While the routine offers a structured start, it’s the overall lifestyle choices, including diet diversity and exercise, that play starring roles in your health journey.
Remember, the best plan is the one you can stick with long-term, not just until the next trend takes its place.
Where Dynamic Biotics Comes In...
As we navigate the waves of weight loss wisdom, let’s not forget about the unsung hero of health: our gut.
Stonehenge Health’s Dynamic Biotics introduces f 55 billion live probiotic cultures into this narrative, supporting your digestive health and ensuring your gut flora flourishes with every life change.* With 16 diverse strains and the bonus of NutraFlora® Prebiotic Fiber, it’s like a wellness party for your microbiome, aiding digestion and potentially playing a supportive role in your weight loss saga.*
A Balanced Approach to a Healthier You
The 30-30-30 rule might have its merits, but it’s just one piece of the puzzle. By combining this morning mantra with a holistic view of health, including nurturing your gut with Dynamic Biotics, you’re not just chasing weight loss; you’re building a foundation for lasting wellness.
Beauty isn’t just about having a pretty face. It’s about radiating confidence and feeling comfortable in your skin.
Over time, beauty experts have shared numerous tips and tricks to help enhance natural beauty. Here are the top ten timeless beauty tips that you need to know, with a surprising unconventional idea taking the lead.
1. Embrace Your Unique Beauty
There is a profound truth in understanding that beauty is not a one-size-fits-all concept; it is diverse, subjective, and deeply personal. Recognizing this, it’s important to embrace the notion that every individual possesses a unique form of beauty – and yes, that includes you.
Your uniqueness is your strength. It sets you apart from the crowd and makes you who you are. So, cherish your individuality. Your so-called ‘imperfections’ are not flaws but distinguishing features that contribute to your overall beauty.
Instead of conforming to what society says is beautiful, which often tends to be narrow and unrealistic, focus on enhancing your natural beauty. Celebrate your unique features, your skin, your body shape, and your distinct characteristics. The most beautiful people are those who feel comfortable in their own skin and aren’t afraid to show the world their authentic selves.
Remember, confidence is key. There is nothing more attractive than a person who carries themselves with self-assuredness. Confidence isn’t about being arrogant or thinking you’re better than others; it’s about recognizing your worth and not being afraid to express it. When you wear your confidence proudly, it radiates from you, making you even more attractive.
So, step into your power. Embrace your unique beauty, and don’t let anyone make you feel otherwise. Because at the end of the day, true beauty comes from within, and there’s nothing more beautiful than being unapologetically you.
2.Commit to a Skincare Routine Inside + Out
Maintaining a radiant complexion requires more than just surface-level care. It’s about committing to a skincare routine that nurtures your skin from the inside as well as the outside.
Regular cleansing, toning, and moisturizing are foundational steps for preserving your skin’s natural glow. Cleanse your face twice daily to eliminate dirt and excess oils. Follow with a toner to restore your skin’s pH balance, and conclude with a moisturizer to keep your skin soft and hydrated.
It’s widely understood that exposure to the sun can cause skin aging, hyperpigmentation, and even skin cancer. Hence, it’s crucial to begin your day by applying sunscreen, regardless of the weather conditions. Opt for broad-spectrum sunscreens as they protect against UVA and UVB rays. Aim to use a product with an SPF of at least 30 for optimal protection.
But don’t stop there. Your skin’s health is also significantly influenced by what happens beneath the surface.
The Power of Vitamin C for Skin Health and Beauty
Vitamin C is a unique antioxidant that has a vital role in promoting collagen production, a protein that enhances skin firmness and elasticity, keeping it plump and youthful2.
Moreover, vitamin C protects against sun damage and supports the skin’s ability to combat harmful UV rays2. Furthermore, a high vitamin C intake helps decrease skin dryness and retains water in the skin, providing essential moisture2.
Because vitamin C deficiency can lead to dry skin and a reduction in collagen synthesis, along with an unsupported immune system, consider taking a high-quality daily supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C.*
This liposomal formula is a blend of 1,500 mg of fat-soluble and highly bioavailable vitamin C and ascorbic acid. Dynamic Liposomal Vitamin Cefficiently replenishes your daily needs.* Subtle, glowing skin, here you come.
3. Nature’s Spa: Cold Showers
Surprisingly, one of the most unconventional yet effective beauty tips is to take cold showers. While it might sound daunting at first, cold showers can provide numerous beauty benefits. They help skin feel firmer, which may also help reduce the appearance of other imperfections. Cold showers also stimulate blood circulation, promoting healthier skin and hair. Plus, they can wake you up in the morning and leave you feeling invigorated and refreshed, adding a natural glow to your beauty.1
To take a cold shower – start with 30 seconds of cold water at around 70°F and gradually increase the duration while you lower the temperature – go no lower than around 60°F
Be aware that cold showers can constrict your airways — making them particularly dangerous for people with heart and lung conditions.
4. Healthy Eating
Indeed, the adage “you are what you eat” holds true. A well-balanced diet with plenty of fruits, vegetables, lean proteins, and wholesome fats supports your skin’s health from the inside out.
The magic lies particularly in foods teeming with antioxidants like berries and leafy greens. Antioxidants, including vitamins C, A, E, and carotenoids, safeguard cells from damage inflicted by free radicals, according to Mayo Clinic3. Moreover, an antioxidant-rich diet, replete with fruits, veggies, nuts, whole grains, and fatty fish, fosters healthy skin.4
Therefore, incorporating nutrient-dense foods rich in antioxidants, including certain types of berries, nuts, and vegetables, into your diet not only combats harmful free radicals but also slows the aging process and promotes overall well-being.5
5. Sleep & Stress Reduction
The concept of beauty sleep is far from fictional. As you slumber, your body enters a restorative phase, mending and revitalizing your skin. Coupled with effective stress management techniques, you can further enhance your body’s healing process. Strive for a solid 7-9 hours of sleep each night while incorporating relaxation practices into your routine to keep stress at bay.
The enhanced blood flow carries oxygen and nutrients to your skin cells, promoting their health and vitality. This nourishment helps the cells perform their functions optimally and can even facilitate collagen production, a protein responsible for maintaining your skin’s elasticity and firmness.
7. Hydrate, Hydrate, Hydrate
Taking care of your skin is a key part of overall health and beauty, requiring attention to internal and external factors. Internally, dehydration can have a detrimental impact on your skin’s health. That’s why ensuring you’re drinking enough water to keep your body well-hydrated from the inside is crucial. Externally, your skin could be harmed by environmental factors like sun exposure, pollution, and harsh weather conditions.
A quality moisturizer plays a significant role here. Regularly applying a good moisturizer across your entire body helps restore the skin’s hydration levels, keeping it soft and plump. It also acts as a shield against external damage, trapping essential moisture and nutrients in the skin while warding off harmful environmental effects. Thus, staying well-hydrated, both internally and externally, is a vital beauty tip for promoting healthier, more glowing skin.
8. Remove Makeup Before Bed
Wearing makeup can enhance your features and boost your confidence, but it’s crucial to remember that leaving it on overnight can damage our skin.
One of the main problems with not removing makeup before sleep is that it can clog your pores. Throughout the day, makeup, combined with the natural oils and sweat our skin produces, can accumulate in the pores, leading to blockages. These blockages are often the root cause of unwanted breakouts, blackheads, and a dull complexion.
Therefore, it’s essential to always remove your makeup before going to bed, regardless of how exhausted you may feel. It might be tempting to skip this step, especially after a long day or a night out, but keeping your skin clean and clear requires consistency in your skincare routine. Your skin does most of its healing and rejuvenating while you’re asleep, so give it the best chance to do so by ensuring it’s clean.
9. Don’t Neglect Your Hair
The condition of your hair is not necessarily an indicator of your overall health or well-being, mainly as natural changes occur with aging. However, it still requires a similar level of care and attention as any other part of your body.
Regular trims, deep conditioning treatments, and avoiding excessive heat styling can help maintain healthy, shiny hair. Also, choose hair products suitable for your hair type and concerns.
Making the most of your hair doesn’t always mean investing in expensive treatments or products. It’s also about nurturing from within.
Biotin (B7), Vitamin D, A, and E all play an important role in the health of your hair.6
Omega-3 is a vital form of fatty acid that performs a critical function in maintaining your body’s overall health and well-being. These fatty acids are known for their nourishing properties that can help keep your hair healthy and support its thickening.6 However, omega-3 is classified as “essential” because your body cannot produce it on its own, and it must be obtained from dietary sources.
Adding a quality omega-3 like Stonehenge Health Dynamic Krill Oil to your routine can also help combat dryness from within and soothe a dry or irritated scalp.*
10. Don’t Neglect Your Teeth
A critical aspect of beauty that is often overlooked is dental hygiene. Your smile can be one of your most attractive features, so don’t neglect your teeth!
Regular cleaning and flossing not only keep your teeth and gums healthy, but they also prevent bad breath – a definite beauty faux pas. Remember to replace your toothbrush every three months. Electric toothbrushes deliver a more thorough cleaning so certainly worth the investment.
Regular visits to the dentist help catch any potential issues early and can provide professional cleanings that you just can’t get at home. A bright smile goes a long way in enhancing your overall appearance. So, make dental care a non-negotiable part of your beauty routine!
These timeless beauty tips, including our unconventional cold showers tip, are tried and tested methods for maintaining and enhancing natural beauty. Incorporating these habits into your daily routine can help you look and feel your best. Remember, beauty comes from within, so take care of your body, stay positive, and let your inner beauty shine through.
Sources:
1. The Benefits Of Taking Cold Showers For Your Skin | SkinMindBalance (aveeno.com)
2. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
3. “Slide Show: Add Antioxidants to Your Diet.” Mayo Clinic, March 1, 2022.
4. “Antioxidants: Are There Good for You? Pros and Cons.” WebMD.
5. “Antioxidants.” The Nutrition Source, March 3, 2021.
6. Almohanna, Hind M et al. Dermatology and therapy, March 2019.
Whether you’re planning a trip to visit family in the Midwest or heading south for sunnier skies, the excitement of holiday travel is kicking in. Loved ones are getting ready to celebrate, creating memories that will last a lifetime.
However, amidst the festive joy, it’s crucial to prioritize your safety and well-being. Regardless of whether you find yourself surrounded by snow or basking in the sun, maintaining awareness of your health and safety is essential.
Why? Because nothing can dampen holiday fun quicker than exhaustion, an upset stomach, or a blown tire.
And, by the way, these travel tips go beyond the holiday season—they’re your year-round guide to safe and enjoyable journeys. Let’s ensure your adventures are memorable for all the right reasons, leaving you with cherished moments instead of unexpected obstacles.
1. Plan Ahead for Safe Routes
One of the keys to safe holiday travel is meticulous planning. Whether driving or flying, check for the latest travel advisories, weather conditions, and road closures. Utilize navigation apps that provide real-time updates and alternative routes, so you can make informed decisions on the road. Monitor flight statuses for air travel to anticipate potential delays or cancellations.
And regardless of the mode of transportation, prioritize personal safety by taking precautions against potential risks. For road trips, ensure your vehicle is well-maintained with a check on tire pressure, brakes, and fluid levels. Consider chains for snowy and hazardous areas. Have on hand essentials like a first aid kit, flashlight, and non-perishable snacks. For air travel, familiarize yourself with the aircraft’s safety features, listen to the safety briefing, and follow guidelines from the airline crew.
2. Tackle Jet Lag Before it Starts
Heading out for a holiday adventure is a thrill but, the downside is the potential challenge of jet lag. Fortunately, there are clever tactics to guarantee you arrive feeling your best.
Firstly, tackle jet lag even before you take off. Adjust your sleep schedule a bit before your holiday trip to sync up with your destination. This pre-travel sleep shift helps your body adapt to the new time zone, reducing the shock when you arrive.
As you soar through the skies, keeping hydrated is crucial. Skip the pre-flight cocktails and caffeine – they can increase dehydration, worsening jet lag. Opt for plenty of water to keep your body well-hydrated and combat the dehydrating effects of air travel.
Upon touchdown, soak in some sunlight. Spend time outdoors, letting the sun hit you. It acts as a reset button for your body clock, signaling it’s time to be awake and alert. These simple steps can go a long way in ensuring a smoother transition during your holiday travels.
3. Stay Hydrated & Nourished
Dehydration is common during travel, particularly on long flights or road trips. And dehydration is known to exacerbate illness, exhaustion and jet lag. Remember to carry a water bottle and stay well-hydrated throughout your journey. You may even want to consider supplemental electrolytes. Pack healthy snacks like nuts and high-fiber fruit to keep your energy levels stable. For road trips, plan stops at rest areas where you can stretch and enjoy a nourishing meal.
4. Practice Safe Sleeping Habits
Whether you’re staying at a hotel, with family, or in a fancy vacation rental, the quality of your sleep can significantly impact your overall experience. One key factor in achieving restful sleep is maintaining safe sleeping habits.
If possible, use your own pillowcases and bed linens – cleanliness is paramount. If you’re not using your linens, ensure that the provided ones are clean and well-maintained. This not only contributes to a more hygienic sleeping environment but also minimizes the risk of allergies or irritations.
In addition to physical comfort, mental peace is crucial for a good night’s sleep. Keep important items like identification and medications within easy reach. Knowing that you have everything you need close by can alleviate potential stressors and contribute to a more relaxed state of mind.
5. Immunity
Traveling during the holidays often means exposure to crowded spaces, increasing the risk of picking up bugs. Prioritize your immune health by maintaining good hygiene practices. Wash your hands frequently, bring hand sanitizer, and avoid touching your face. Drink lots of water, get adequate rest, and consider taking immune-supporting supplements, such as Stonehenge Health’s Dynamic ImmunityandDynamic Liposomal Vitamin C before and during your journey.*
6. Traveler’s Diarrhea
Digestive issues, particularly traveler’s diarrhea, can be a significant concern during travel. To minimize the risk, opt for well-cooked and hot foods, avoid street food in areas with questionable hygiene practices, and drink bottled or purified water.
Consider taking a probiotic supplement that contains the strain L. rhamnosus GG (LGG) like Stonehenge Health’s Dynamic Biotics before and during your travels. Probiotics and LGG strain in particular promote a healthy balance of gut bacteria, aiding digestive health, thereby easing travel-related upset stomach and traveler’s diarrhea.*
As you embark on your holiday travel adventures, remember that safety is the key to truly savoring the joy of the season. By incorporating these safety tips into your travel plans, you’re not just protecting yourself and your loved ones, but you’re also ensuring a smooth and memorable journey. Whether you’re exploring new destinations, reuniting with family, or simply taking a well-deserved break, make safety a priority. From all of us here, we wish you a holiday season filled with warmth, laughter, and the peace of mind that comes from knowing you’ve taken steps to stay safe on your festive travels. Safe journeys and happy holidays! 🌟✈️
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Picture this: a succulent, tender piece of chicken bursting with an explosion of mouthwatering flavors. That’s the power of marinating, a culinary technique that takes your taste buds on a wild ride and does it without adding those dreaded extra calories to your meal.
But there’s more to it than just tantalizing your palate; it’s also about making smarter, healthier food choices. With ingredients like lemon zest and fresh herbs, you can whip up dishes as nutritious as they are delicious. Lean cuts of meat become a delectable treat, making it easier to steer your culinary journey toward wholesome indulgence.
Ready to explore how marinating can elevate your meals without expanding your waistline? Keep reading…
What Is Marinating?
Marinating is a cooking process that involves soaking your food, typically meat, fish, or vegetables, in a flavorful liquid mixture before cooking. This liquid, known as the marinade, comprises various ingredients such as herbs, spices, acids like vinegar or citrus juice, and sometimes a dash of oil.
The combination of ingredients in the marinade infuses your meal with complexity and depth, turning a plain piece of chicken into a mouthwatering masterpiece.
The best part? Most of these flavor-enhancing elements come with minimal caloric additions.
The Minimal Calorie Impact
Contrary to what many may believe, marinating your food doesn’t significantly increase its calorie content. Let’s break it down:
1. Acids (Vinegar, Citrus Juice): These ingredients are often used in marinades to tenderize the meat and add a zesty tang to the dish. Their calorie contribution is negligible.
2. Herbs and Spices: The calorie content of herbs and spices is minuscule, yet they pack a punch in flavor. From garlic and ginger to rosemary and thyme, these ingredients can transform your dish without affecting your calorie count.
3. Oil: While oil is slightly more calorie-dense, it’s typically used in small quantities in a marinade. The oil helps distribute the flavors and aids in browning during cooking. Healthier options include olive and avocado oil.
4. Sweeteners: Some recipes call for natural sweeteners like honey or maple syrup. While these add calories, the amounts can often be adjusted to suit your dietary preferences.
To determine how many calories the marinade has added to your food, follow the steps below.
1. Measure the Ingredients: Start by measuring all the ingredients you put into your marinade, such as oil, vinegar, herbs, spices, and sweeteners. Use measuring cups and spoons for accuracy.
2. Calculate Marinade Calories: Check the labels on store-bought ingredients for this information. For fresh items without labels, search for calorie information online or in a nutrition database.
3. Measure the Total Marinade Amount: Use a liquid measuring cup or kitchen scale to measure the total volume of your marinade in fluid ounces. This helps you know how much marinade you have.
4. Calculate Calories per Fluid Ounce: Divide the total marinade calories by the measured volume in fluid ounces. This tells you how many calories are in each fluid ounce of your marinade.
5. Figure Out How Much You Used: Determine how much of the marinade you used to marinate your food by removing the food items, measuring how much marinade is left in the container, and subtracting from the total volume.
6. Multiply Calories by the Amount Used: Multiply the calories per fluid ounce (from step 4) by the amount you used (from step 5). This gives you the extra calories from the marinade used in your meal.
7. Add to Your Meal’s Calorie Count: This way, you have an accurate picture of your meal’s calorie content.
Calorie Count Example: If your marinade had 200 calories for 3.4 fluid ounces, and you had 1.6 fluid ounces left in the container:
• Extra calories: 58.82 calories/fluid ounce x 1.8 fluid ounces ≈ 106 calories
Add 106 calories to your meal’s calorie total and divide by the portions served.
By following these steps in fluid ounces, you can easily keep track of the extra calories from your marinade, which is helpful when managing your calorie intake for your health goals.
Healthy Tips:
• Use lean proteins like chicken breast, turkey, or tofu to keep the calorie count in check.
• Experiment with different herbs, spices, and acids to find your favorite flavor combinations.
• Don’t overdo the oil in your marinade; a little goes a long way.
• Whip up enough marinade to completely cover your food.
• Marinate red meat and poultry for at least 2 hours and no longer than 24 hours unless you freeze your food.
• Marinate most fish for 30 minutes at maximum. Marinate firmer fish like halibut and tuna for at least 45 minutes.
Healthy eating has never tasted this good! Now, let’s dive into our assortment of marinade recipes that promise to add a burst of deliciousness to your meals without compromising on nutrition.
Lemon Herb Vinaigrette
Ingredients:
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 garlic clove, minced
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 1 tablespoon fresh herbs
Calories: 373
Balsamic Dijon Dressing
Ingredients:
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste
Calories: 412
Asian Sesame Ginger Marinade
Ingredients:
• 3 tablespoons low-sodium soy sauce or tamari
• 2 tablespoons rice vinegar
• 1 tablespoon toasted sesame oil
• 1 teaspoon fresh ginger, grated
• 1 garlic clove, minced
• 1/2 teaspoon red pepper flakes
• 1 tablespoon sesame seeds
Calories: 192
Turmeric & Citrus Marinade (Great for Chicken or Fish!)
Ingredients:
• 2 tablespoons olive oil
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon ground coriander
• Zest and juice of 1 lemon
• 2 cloves garlic, minced
• Salt and black pepper to taste
Calories: 278
Unlocking the Power of Curcumin with Stonehenge Health Dynamic Turmeric
Turmeric is renowned for its exceptional health-imparting properties, acting as a potent antioxidant that supports overall well-being and promotes a healthy, vibrant life. *
But did you know curcumin is the secret behind turmeric’s superpowers?
So, before you overdo the turmeric in your marinade, remember that curcumin makes up just 5% of this spice. Enter Stonehenge Health Dynamic Turmeric – a game-changing supplement delivering 1,650mg of turmeric powder and extract, standardized to an impressive 95% curcuminoids.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
