Food of the Week: Pasture-Raised Chicken

Although the practice of domesticating fowl dates back at least as far as 2,000 BC, the raising of chickens - for food, for eggs, or simply as pets - seems to have fluctuated throughout human history. At times, both chicken eggs and chicken meat ...

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Recipe of the Week: 15-Minute Healthy Sauteed Chicken and Asparagus

The chicken and asparagus combination in this recipe is a wonderful addition to your Healthiest Way of Eating. It not only tastes great but contains just 275 calories! ...

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Best sources of Vitamin B3

Niacin is a blanket term for a family of compounds with vitamin B3 activity. The terms "niacin" and "vitamin B3" can be used interchangeably, and whenever you find either term on our website, we are referring to the same group of compounds. Basic ...

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From the kitchen: What are the Best Healthy Cooking Methods and Foods for Spring and Summer

We desire warming stews and soups to help keep us warm in the cold winter months, but our bodies have different needs in the warmer months of spring and summer. We want to be outdoors enjoying the warm weather activities and have less time for ...

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Should I Include Meatless Meals In My Diet?

Ever since 1977 and the United States Senate report on Dietary Goals, we've been asked to decrease our consumption of meat. During the 1980's, the emphasis was on choosing lean meats rather than fatty cuts. During the 1990's, the Dietary Guidelines ...

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How to Select the World's Healthiest Organic Meats

Animals (compared to plants) eat relatively large amounts of food and live for relatively long periods of time before slaughter therefore environmental contaminants can be more readily stored and concentrated in meat through a process called ...

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Many of your recipes call for vegetable broth. Do you use store-bought or homemade broth?

While some people like to only use homemade broth, we think that high-quality store-bought broth works great and is very convenient. Broth is available in either cans or aseptic packages. While I like the aseptically packaged broth better because it ...

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If I am Mostly Eating Plant Foods, do I Still Need to be Concerned About Food Quality?

The very short answer to this question is a resounding "yes!" In fact, if we were somehow forced to choose between a very low quality vegetarian diet and a very high quality non-vegetarian diet, we would pick the high quality non-vegetarian diet ...

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8 Scary Effects Of Overeating And Proven Ways To Stop

For most people, overeating isn’t something they do intentionally. In fact, the majority of people overeat every day simply by misjudging their serving sizes! Restaurants don’t make it any easier. They offer large plates for relatively low prices, which makes it nearly impossible not to overeat just because it’s in front of you.

Other people turn to food when they are emotionally upset or bored because it can be comforting. Your body may also crave more food than you really need if you’re deficient in certain nutrients or have digestive problems that make it hard for you to absorb nutrition. Whatever the reason is for overeating, it comes with scary consequences. Here’s what happens to your body when you overeat and tips for putting a stop to the madness.

What Happens When You Overeat?

Sure, eating a few extra calories here and there isn’t a big deal, especially if you’re active. You can easily make up for it the next day by not eating as much. But what happens when you overeat daily at every meal? Whether it’s intentional or not, your eating habits can greatly impact your health.

1. Your Blood Sugar Rises (And Then Crashes)

 

Most people tend to overeat foods that are easy to indulge in. Let’s face it. No one overeats vegetables or a salad. So what’s the most satisfying food you can think of? It’s probably very likely to be something that is high in carbohydrates, like pizza, tacos, or a greasy burger and fries. When you overeat carbs, your body has to work harder to produce enough insulin to deliver the glucose from your blood to your cells where it can be used as energy. If your body can’t get your glucose to your cells fast enough or it has a hard time producing enough insulin, then guess what happens to your blood sugar. You guessed it. It goes up! And what goes up must come down.

When your body does finally transport all of your glucose away from your blood, you will inevitably experience a sugar crash or a drop in your blood sugar levels. To make up for this drop in blood sugar, your body craves more sugar that can replace your falling levels. But when you eat smaller meals that are portioned better, your body can deliver the perfect amount of energy to your cells without spiking or crashing.

2. You Gain Weight

 

Speaking of blood sugar levels, did you know that insulin is basically a fat-storing hormone? As mentioned above, it delivers glucose to your cells. But when happens when you overeat? Your cells can only take in so much glucose. The rest is delivered to your fatty tissues where it is deposited and stored as fat until you can use it for energy later. But if you never use this energy and just keep adding more on to the pile, then imagine how much fat you accumulate just by eating too much.

3. You Get Tired

Have you ever noticed that all you want to do is take a long nap after eating a big meal? That’s because you’ve put so much stress on your organs by overeating that they have to work overtime just to digest your food. Keep in mind that mealtime is not a time to stuff yourself so full that you can’t function any longer. Food’s just is to supply you with energy and nutrition. When you eat too much of it, all of your energy must go to your digestive system to try to break down this meal as quickly as it can so you can go back to your normal, human ways. Taking a nap might not sound all that bad, but it’s never good when it’s in the middle of your day, and you have responsibilities to handle.

4. Your Stomach Swells

 

Is there anything worse than the way your stomach feels after you eat too much? We think not. When you overeat, it causes your stomach to bloat and expand much like a balloon to accommodate the large amount of food you just ate. The swelling pushes against your other organs, which makes your entire abdominal area uncomfortable and feel like you need to unbutton your pants.

5. You Get Gassy

To a certain extent, everyone gets gassy from time to time. But it’s not normal. Intestinal gas and bloating is your body’s way of saying, “Don’t eat that.” Or sometimes, “I don’t mind that you’re eating this but don’t eat too much of it.” Think about this. Every time you swallow food, you’re letting air enter your gastrointestinal tract. This air causes your digestive system to expand, which makes you feel bloated. So where does this air go? It needs to be pushed out of one or two ends (we’ll let you figure out where), which makes you a less than pleasant dinner guest to sit next to.

6. You Get Heartburn

 

When you eat more than what your stomach can hold, it tends to back up in your esophagus, which causes heartburn. That burn you feel is from hydrochloric acid, which is an acid in your stomach that is needed to break down your food. The more you eat, the more of it is required to break down your food, and sometimes you can feel a burning sensation in your heart due to the backing up of stomach acid that you can quite literally taste in your throat. Sure, you can take an antacid to calm down the stomach acid production, but your stomach needs this acid to break down the meal you just ate. So you’ll be working against it by toning down the acid. The best thing to do is to avoid overeating in the first place.

7. Your Hormones Become Imbalanced

Anyone with a hormone or thyroid problem knows how easy it is to throw your hormones out of whack, and a big meal can do just that. Leptin is a hormone that your fat cells make. Its job is to control your hunger cues. When you eat too much or too fast, you could miss the signal that leptin is trying to get to your brain by telling you, “Hey, stop eating! I’m full!” This causes you to make produce more leptin until you finally start to listen to your hunger cues (by then, it’s usually too late). Eventually, your body begins to give up and starts to become resistant to your leptin levels, which makes it harder for you to recognize when you’re full.

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EWG’s 2018 Dirty Dozen™ and Clean Fifteen™ Produce List

VegKitchen regularly shares the Environmental Working Group’s annual lists of the Dirty Dozen™ and Clean Fifteen™ produce. The Dirty Dozen are the fruits and vegetables that are the most pesticide-laden. Consumers would do well to buy the organic varieties of the produce on this list. On the other hand, the Clean Fifteen list features fruits […]

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Beyond Brown Rice: Whole Grains for Everyday Meals

When you need a grain to cushion stews and stir-fries, to stuff into vegetables, or to power pilafs, chances are you reach for rice. And while there’s nothing wrong with rice—especiallyy if you’ve made the switch to brown rice —exploring a variety of whole grains can expand your culinary horizons and add even greater nourishment […]

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Food of the Week: Shiitake Mushrooms

While we have documented evidence of shiitake cultivation as early as 1100 AD during the Sung Dynasty in China, cultivation of this mushroom may have begun long before this time. As a fungus native to East Asia, and particularly in the more tropical ...

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Recipe of the Week: 7-Minute "Healthy Sauteed" Shiitake Mushrooms

If you like Shiitake Mushrooms with a rich flavor and a tender, meaty texture I recommend "Healthy Sauteing." It is fun to Healthy Saute , and I think you will be wonderfully surprised by the extra flavor. (Taken from page 405 of the ...

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From the kitchen: Tips for Preparing Shiitake Mushrooms

Mushrooms are very porous, so if they are exposed to too much water they will quickly absorb it and become soggy. Therefore, the best way to clean mushrooms without sacrificing their texture and taste is to clean them using minimal, if any, water. ...

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What Do You Think About a Mostly Vegetarian-Plus-Dairy/Eggs Meal Plan?

Perhaps more widely recognized than any vegetarian sub-group, "lacto-ovo vegetarians" are vegetarians whose meal plans consist of plant foods plus animal milks, cheeses, and yogurts made from animal milks, and eggs from chickens or other animals. In ...

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What makes shiitake mushrooms such a sustainable food?

Shiitake mushrooms can be one of the most sustainable foods in your diet! While the majority of shiitake mushrooms produced worldwide have been grown on sawdust block in a non-natural setting, it is fully possible for shiitake mushrooms to be ...

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Your Go-To List of Healthy Frozen Meals to Go-To for “Easy” Health

Eating a frozen meal for every meal isn’t ideal due to the high sodium content, but it’s a good way to satisfy your hunger when you’re crunched for time and need something quick. A long time ago, frozen meals were virtually a bottomless pit of empty calories, refined ingredients and more sodium than you need for the entire day.

Luckily, frozen meals have come a long way since they first came out. Sure, there are still a lot of unhealthy options out there, but many food manufacturers are getting better at delivering a healthy frozen meal to meet the demands of busy families. Like any meal, you’ll want to focus on one that contains lots of fruits and vegetables, some lean protein, and healthy fats to help you make it to your next meal. Here is a list of healthy frozen foods to help make healthy eating even easier.

7 Healthy Frozen Breakfasts

Lots of Americans like to start their day with something sweet, but filling up on a meal with healthy fats and protein can help get you through to lunch without crashing in the middle of the morning. If you choose to carb up in the morning, make sure you satisfy your sweet tooth with natural sources to prevent a blood sugar drop right at the start of your workday. Here are seven healthy frozen breakfasts that can get you through the morning when you forgot to set your alarm the night before.

1. Kashi Blueberry Waffles

If you need something a little sweet first thing in the morning, then try these Kashi Blueberry Waffles. Not only are blueberries deliciously sweet, but they also provide antioxidants and fiber to give your meal a health boost, aid in digestion, and keep you full for longer. Kashi is a well-known brand in the health industry. It has been around for a long time. Two waffles will provide you with almost a half of a day’s recommended intake of whole grains without the preservatives and artificial colors or ingredients that you’d find in other brands of frozen waffles. A two waffle serving (before the toppings) contains 140 calories, 5 grams of fat (no saturated fat), 310 mg of sodium, 25 grams of carbohydrates, 7 grams of fiber, and 4 grams of protein.

2. Jimmy Dean Delights Turkey Sausage Breakfast Bowl

To satisfy a big morning appetite, you’ll want to indulge in this savory Jimmy Dean Delights Turkey Sausage Breakfast Bowl. It features scrambled egg whites for protein, diced potatoes for gluten-free carbohydrates, turkey sausage for more lean protein and cheddar cheese to bring all the ingredients together. We guarantee you won’t be hungry after eating this! The entire bowl contains 230 calories, 10 grams of fat, 640 mg of sodium, 17 grams of carbohydrates, less than one gram of sugar, 2 grams of fiber, and 18 grams of protein. Complete the meal with a big glass of freshly squeezed orange juice for a bit of vitamin C power.

3. Amy’s Breakfast Burrito

Need something quick and filling in the morning but don’t want to stray from your vegan dietary needs? Amy’s Breakfast Burrito is the perfect meal for you. It features organic potatoes, tofu, black beans, salsa, and vegetables in a hand-wrapped tasty flour tortilla. It’s great for breakfast at home, or you can pop one of these burritos in your bag and heat it up at work if you’re running late. The burrito is vegan, kosher, corn free, lactose and dairy free and tree nut free. The entire burrito contains 270 calories, 8 grams of fat, 540 mg of sodium, 38 grams of carbohydrates, 6 grams of fiber, 3 grams of sugar, and 12 grams of plant-based protein. Top it with fresh guacamole or more salsa for added flavor.

4. Udi Gluten-Free Chicken Maple Sausage Breakfast Sandwich

If you need a gluten-free breakfast sandwich in the morning but can’t find one at your local drive-through, then try one of these Udi Gluten-Free Chicken Maple Sausage Breakfast Sandwich. It features egg whites, a chicken maple sausage patty and cheddar cheese on a gluten-free biscuit. One sandwich contains 250 calories, 13 grams of fat, 540 mg of sodium, 11 grams of carbohydrates, 4 grams of fiber, 4 grams of sugar, and 15 grams of protein. One package contains two sandwiches, so you can save one for the next time you’re running late in the morning.

5. Garden Lite Gluten-Free Blueberry Oat Muffins

Who doesn’t love a blueberry muffin with a nice hot cup of coffee first thing in the morning? These Gluten-Free Garden Lite Blueberry Oat Muffins are the perfect frozen food to warm up your mornings and help you get your day started. They are gluten-free, and you’ll be shocked to learn that the first ingredient in them is zucchini! One muffin contains 120 calories, 2 grams of fat, no saturated or trans fat, 180 mg of sodium, 25 grams of carbohydrates, 3 grams of fiber, and 3 grams of protein. Go ahead and eat two if you’re really hungry. We won’t judge.

6. Good Food Made Simple Organic Vermont Maple Syrup Oatmeal

Just because you’re running behind in the morning doesn’t mean that you can’t enjoy a hearty bowl of oatmeal. This Organic Vermont Maple Syrup Oatmeal made by Good Food Made Simple contains 100 percent organic steel cut oats, which is probably better than the stuff you usually eat anyways! It also has real organic maple syrup tapped directly from Vermont’s maple trees. The only other ingredients you’ll find in this meal are filtered water, organic brown sugar, and sea salt. An eight-ounce serving contains 200 calories, 2.5 grams of fat, 50 mg of sodium, 37 grams of carbs, 4 grams of fiber, and 7 grams of protein.

7. Atkins Farmhouse-Style Sausage Scramble

Before there was the keto diet, there was the Atkins diet, and it has stood the test of time for much high protein and fat eaters. This Farmhouse-Style Sausage Scramble delivers a tasty and filling on-the-go breakfast minus all the carbs. It features scrambled eggs, custom-made sausage, American cheese, red and green bell peppers and fire-roasted onions. One bowl contains 340 calories, 27 grams of fat, 940 mg of sodium, 7 grams of carbs, 2 grams of fiber, 4 grams of sugar, and 20 grams of protein. Due to the high sodium content, you may want to save this meal for true morning emergencies.

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Lesser Evil Or Not? If Healthy Fast Food Exists, Discover It Here

Healthy fast food seems like a bit of an oxymoron, but it doesn’t have to be. The truth is that lots of fast food chains have caught on to the idea that most people don’t want to eat processed garbage and prefer something healthier. While it would be ideal to make all of your meals from scratch every day, most people resort to eating fast food at least every once and awhile due to time restraints.

Luckily, you have more options today than you ever have before when it comes to hitting a healthy drive through. Even some of the notoriously unhealthy fast food joints have healthy food options hiding somewhere on their menu. You just have to know how to order! Here are some of the healthiest fast food options to get you through a meal without regretting it afterward when you’re in a pinch.

1. Panera Bread Green Goddess Cobb Salad

When it comes to healthy fast food, Panera should be your go-to choice. It offers several dishes with lots of fresh fruit and vegetables. Plus they make their own bread from scratch and provide antibiotic-free chicken, which is a step in the right direction. Find a location with a drive-through, and you’ll have a healthy meal delivered right to your window without even getting out of the car. The Green Goddess Cobb Salad from Panera Bread contains 550 calories, 33 grams of total fat, 720 mg of sodium, 24 grams of carbohydrates, 7 grams of fiber, and 42 grams of protein. It features ripe tomatoes with pickled red onions, chicken, avocado, bacon, and a cage-free hard-boiled egg. If you’re looking to save on calories, try ordering it without dressing.

2. Chick-Fil-A Hash Brown Scramble Bowl

 

If you’re looking for a tasty and filling breakfast on the go that won’t cost you a ton of calories, then look no further than the Chick-Fil-A Hash Brown Scramble Bowl. It features sliced Chick-Fil-A nuggets, scrambled eggs, crispy hash browns and a blend of cheddar and Monterey jack cheese. According to the restaurant’s website, the bowls are made fresh every morning, so you don’t have to worry about getting leftovers. They are also served with Jalapeno salsa in a convenient bowl, so you don’t have to bring your own Tupperware. The entire dish contains 460 calories, 29 grams of fat, 21 grams of carbohydrates, and 31 grams of protein. Plus it has 1 gram of sugar, 20 percent of your daily recommended intake of vitamin C, 20 percent of your daily intake of calcium, and 15 percent of your iron needs.

3. McDonald’s Pico Guacamole with Artisan Grilled Chicken

 

Even McDonald’s has healthy food options or at least foods that are better for you than a burger and fries. The Pico Guacamole with Artisan Grilled Chicken sandwich is sure to meet your hunger needs without wrecking your waistline. According to McDonald’s website, it features guacamole made with real Hass avocados, Pico de Gallo made fresh with Roma tomatoes, onions, and lime and cilantro flavors, buttermilk ranch sauce, white cheddar cheese and leaf lettuce on a grilled chicken breast with all white meat. You can choose from a sesame seed bun or an artisan roll. The entire sandwich contains 550 calories, 20 grams of fat, 50 grams of carbohydrates, and 42 grams of protein. Looking to make the sandwich healthier? Ask for no ranch dressing. With all the other flavors in this sandwich, you don’t need the dressing anyway.

4. Carl’s Jr. Antibiotic-Free, All-Natural Charbroiled BBQ Chicken Sandwich

 

If you’re looking to fuel up on clean meat only, then the Carl’s Jr. Antibiotic-Free, All-Natural Charbroiled BBQ Chicken Sandwich is a step in the right direction as far as fast food goes. According to Carl Jr.’s chief marketing officer Brad Haley, the chicken filet in this sandwich has received no antibiotics ever. This is important to note because some cows are initially given no antibiotics but are administered them later in life. Stating that the meat has had no antibiotics ever is a good sign. This sandwich features a charbroiled chicken breast, lettuce, tomato and tangy BBQ sauce on a honey wheat bun. It has 370 calories, 5 grams of fat, 1210 mg of sodium, 49 grams of carbohydrates, 3 grams of fiber and 33 grams of protein.

5. Wendy’s Chicken Tenders

 

Can chicken tenders be healthy? Well, not entirely. But these chicken tenders come in the perfect portion size to help you satisfy your craving without overeating. If you get a three-piece order of chicken tenders from Wendy’s, it will only cost you 300 calories, 22 grams of protein and 14 grams of fat. This is a good food to practice mindful eating on. Try eating them slowly and enjoying every bite, especially if you don’t treat yourself to fast food often. Be careful if you dip them in a sauce as it will tack on the empty calories and sugar content. Or choose a healthier dip if you can, such as marinara sauce or guacamole. Pair these chicken tenders with a big green salad, and you have a fast-food meal that’s not all that terrible.

6. McDonald’s Buttermilk Crispy Tenders

 

Not to be outdone by Wendy’s, McDonald’s has their own Buttermilk Crispy Tenders that will make you swoon. According to the restaurant’s website, these tenders are breaded and battered to perfection and made with all white chicken meat that contains no artificial colors, flavors or preservatives. While this isn’t as good as organic, antibiotic-free chicken, it’s a good start for a fast food joint. Then the tenders are paired with a sweet and tangy signature dipping sauce. A four-piece order features 500 calories, 27 grams of fat, 25 grams of carbohydrates, and 39 grams of protein. Keep in mind that this nutrition information probably doesn’t include the dipping sauce, so you’ll want to tack on those calories if you indulge.

7. Starbucks Teavana® Shaken Pineapple Black Tea Infusion

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Vegan Jackfruit Crab Dip

This vegan crab dip, made with jackfruit, is so creamy and mild in flavor, perfect for spreading on crackers or for dipping with your favorite veggies. Our vegan version is every bit as good as the conventional version. Shredded young jackfruit is surprisingly similar in texture to crab, and the flavors of the Dijon, Old […]

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Food of the Week: Avocados

As mentioned above in our Description section, avocados are often categorized according to the ancestral origins in the West Indies, Guatemala, or Mexico. In fact, avocados were also native to other parts of Central and South America, where they ...

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Recipe of the Week: 3-Minute Avocado Dip

Avocados are best eaten raw in salads and dips as they turn bitter if they are cooked. The only place I have seen Avocados as part of a cooked dish was in Mexico where they are sliced and added to chicken soup before serving, but even then, he ...

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From the kitchen: Tips for Preparing Avocados

Use a stainless steel knife to cut the avocado in half lengthwise. Gently twist the two halves in opposite direction if you find the flesh clinging to the pit. Remove the pit, either with a spoon or by spearing with the tip of a knife. Next, take ...

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Can salads be a good source of nutrients?

While according to Gertrude Stein "a rose is a rose is a rose", at the World's Healthiest Foods, we could not say that the same thing goes for salads since "a salad is not a salad is not a salad". That is because to many people salads are ...

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Eating in Season: Your Need-to-Know Basics

No matter what month you set foot into the produce section of many supermarkets across the U.S., what meets your eye is an amazing wealth of colors and shapes from the bountiful display of vegetables and fruits. What you see is a virtual feast! In ...

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Veggie Advisor: Why are Vegetables So Indispensable for Healthy Eating?

At WHFoods, we place unusual amount of emphasis on vegetables - even more emphasis than you will find in most public health recommendations. Our Vegetable Advisor, for example, can help you evaluate your vegetable intake in six categories: total ...

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Why are Vegetables So Indispensable for Healthy Eating?

. . . According to the Union of Concerned Scientists, improving our diets by eating more fruits and vegetables could save 100,000 lives and US$17 billion in healthcare costs!At WHFoods, we place unusual amount of emphasis on vegetables - even more ...

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Adverse Food Reactions: Environment and Cross Related Reactions

Environment-related cross reactions are very closely related to allergies since they always involve the activity of our immune system. At its most basic level, cross reactivity involves the ability of our immune system to recognize similarities ...

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How Our World's Healthiest Foods Recipes Make Exceptional Nourishment Possible

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Cumin-Lime Black Bean and Quinoa Bowl

You know the feeling when everything just melds together in perfect harmony? This is that feeling. Warming cumin, tart lime and sweet maple syrup combine to elevate the flavor of everything else in this delicious and filling black bean and quinoa bowl. Reprinted with permission from From the Kitchen of YamChops by Michael Abramson, Page […]

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How To Make Sourdough Starter

Sourdough bread is all the rage right now, and rightfully so. Display cases of artisanal bakeries are loaded with deep caramel-hued loaves, the surfaces beautifully scored with signature designs and gently dusted with flour like winter’s first snow fall. While it may seem like a trend, both professional and home bakers alike are reaching back […]

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