| How to Enjoy Mexican Food on a Cholesterol‐Lowering Diet Posted: 08 Jun 2017 05:00 PM PDT Mexican food doesn't have to be cut from your diet if you have high cholesterol. While many dishes are loaded with cheese, sour cream, and fried ingredients, there are many dishes you can make that are low in cholesterol. To eat Mexican on a low-cholesterol diet, limit the cheese and sour cream, choose grilled meats and whole beans, add in fresh vegetables, and go for corn tortillas. EditChoosing Healthy Ingredients - Choose healthy tortilla chips. You don't have get rid of tortilla chips completely on a low cholesterol diet. Choose healthy multigrain chips or natural chips with few ingredients. Look for chips that only contain corn, oil, and salt. Many tortilla chips have no cholesterol, so read the label.
- Corn does not contain cholesterol, so any cholesterol in a chip comes from the fat used to fry the chip (often lard). Check the ingredients to find out what the chip was fried in — avocado oil, canola oil, flaxseed oil, olive oil, peanut oil are all oils that can actually help lower your cholesterol.
- Instead of eating tortilla chips with cheese sauces, try fresh salsa, pico, or guacamole.
- Limit the amount of cheese. Many Mexican dishes contain high amounts of cheese, which can be full of cholesterol. When making Mexican food at home, leave out the cheese completely. Instead, top with fresh veggies.[1]
- If you need some cheese, sprinkle a small amount of reduced-fat cheese on top of the dish.
- Choose low-cholesterol toppings. Cheese and full-fat sour cream are not the only toppings for a Mexican dish. So many fresh, cholesterol-free ingredients can be added to the top of tacos, fajitas, and taco salads. Try salsa, pico de gallo, cilantro, tomatoes, and jalapeños.[2]
- Think outside of the box and add any veggie you like. Try black olives, cucumbers, carrots, bell peppers, onions, broccoli, spinach, roasted eggplant, roasted zucchini and squash, or anything else you enjoy.
- Eat beans. Beans without any added fat can be a tasty and a great addition to a Mexican dish. Cook dried black or pinto beans and add them to salads, tacos, or burritos. Beans can be a healthy source of fiber and protein. Beans can also help lower your cholesterol.[3]
- Try making healthy refried beans by mashing beans and adding seasoning. Just make sure you skip the oils.
- Use spicy elements. To add flavor to your Mexican food, experiment with spices. Mexican food is known for its spices and rich flavors. Try jalapeños or habanero peppers if you like spicy foods. Try other spices, like cumin, chili powder, coriander, or garlic.[4]
- Other spices common to Mexican dishes include oregano, cloves, cinnamon, and allspice.
- Replace sour cream with guacamole. If just salsa isn't enough for you, try getting your creamy texture and taste from guacamole instead of sour cream. Guacamole contains avocado, tomatoes, and spices, which can add a boost of flavor to your dish without added cholesterol.[5]
- Try slicing up some avocado and put it into all of your dishes.
- Choose corn tortillas. Corn tortillas are much healthier than flour tortillas. Corn tortillas generally have lower fat and cholesterol contents, along with fewer added ingredients. Flour tortillas generally have more calories and fat, and they contain many more ingredients.[6]
- Read the labels. Many flour tortillas have long lists of ingredients, which include hydrogenated oils, sugar, and other additives. Corn tortillas have fewer ingredients, with some having only corn and water.
- You may also try whole wheat tortillas, but make sure to read the labels. While spinach, whole grain, tomato, or whole wheat tortillas may appear healthy, they may be full of hydrogenated oils and unhealthy additives.
- Hard or soft shells don't matter as long as you read the ingredients to make sure you get shells with minimal and healthy ingredients.
- Consider making your own homemade tortillas. This way you can control what you put into them.
EditCooking Cholesterol-Friendly Mexican Dishes - Make chicken or shrimp fajitas. Fajitas can be a tasty and healthy Mexican dish. Make sure that you use grilled chicken or shrimp instead of beef to help lower the cholesterol content. Fajitas don't come with cheese, so the dish is fairly low in cholesterol.[7]
- Add onions, green peppers, lettuce, and tomatoes as cholesterol-friendly toppings.
- Make sure to put them on corn tortillas instead of flour tortillas. They are healthier. Flour tortillas often contain hidden unhealthy ingredients, such as hydrogenated oils.
- Eat chicken or fish tacos with corn tortillas. Tacos can healthy if made the correct way. Filling them with grilled chicken or fish or sauteed shrimp is healthier than hamburger meat or steak. Skip the sour cream and cheese. Instead, add roasted vegetables, black olives, tomatoes, or any other fresh vegetable. Top with salsa or cilantro.[8]
- Choose a corn tortilla instead of flour. Make sure the corn tortillas you get are natural with minimal ingredients, like corn and salt, instead of a bunch of unhealthy additives. Flour tortillas are also not a healthy option.
- Prepare a Mexican salad. Taco or fajita salads can be a tasty way to enjoy Mexican food on a low-cholesterol diet. Skip the unhealthy flour salad shell. Instead, use spinach or lettuce as the base. Add some Spanish rice or plain black beans to that, along with grilled meat and fresh toppings.[9]
- Sprinkle a small amount of reduced-fat cheese on top if you want it. You may also add a small amount of low-fat sour cream.
- Make a burrito. Burritos can be enjoyed even if you are on a low-cholesterol diet. Fill it with grilled meat, like chicken, shrimp, or fish. Add fresh, whole black beans, corn, brown rice, veggies, and salsa. Skip the cheese and sour cream.[10]
- Wrap the burrito in a natural, whole grain tortilla. Read the label to check for unnecessary added unhealthy ingredients, like hydrogenated oils.
- Try replacing sour cream with plain, low-fat yogurt for that creamy texture.
EditChoosing Healthy Dishes When Eating Out - Skip the chips. When you are at a Mexican restaurant, don't eat the tortilla chips. The ones you get in restaurants are fried in lard, which is not good for a low cholesterol diet. Even eating a few can be bad for your diet.[11]
- Ask your server not to bring them to the table so you won't be tempted.
- Avoid dishes with cheese. When eating out, stay away from dishes that contain large amounts of cheese. Don't get a quesadilla or a cheese enchilada, which contain a lot of cheese. If you are ordering a dish that contains cheese, like a taco or burrito, ask for no cheese or for the cheese to be placed on the side.[12]
- Avoid dishes in heavy cheese sauces. Instead, go for dishes with no sauce or a tomato sauce.
- Skip the queso dip. Eat salsa or guacamole instead.
- Beware of salads. When you eat out, be careful of ordering a salad. People often think that salads are always healthy because they are salads. Many salads you find in restaurants are full of unhealthy ingredients, like fried shells, fried meats, cheese and cheese sauces, and sour cream.[13]
- Read the ingredients of the salads very carefully. Ask for grilled meat instead of friend, and ask for no sour cream or cheese if possible. Don't eat the tortilla, or as for it to be left out completely.
- Ask for no refried beans. When order a platter, ask that they do not add refried beans. Refried beans are cooked with lard, which is not good for a low cholesterol diet. Instead, ask for Spanish rice, whole beans, or skip the sides completely.[14]
- You may also want to ask for a bed of lettuce in place of rice or beans.
- Go for grilled meats. As you look at the menu, browse for dishes that have grilled meat options. Many dishes have fried meats or meats cooked in oil or lard, which may have a lot of cholesterol. Instead, choose dishes that contain grilled meats for a healthier and tasty option.[15]
- For example, grilled shrimp and grilled chicken are common options on Mexican menus. You may also be able to find grilled fish.
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| How to Safely Use Weight Loss Shakes Posted: 08 Jun 2017 09:00 AM PDT Weight-loss shakes seem like a guaranteed and easy way to lose stubborn weight. The good news is that most shakes are generally safe. The bad news is that you could end up gaining the weight back if you don't have a solid game plan.[1] When you choose the right shake, stick to a healthy weight-loss regimen and plan your lifestyle choices for after you reach your goal, you'll have a better chance of long-term success. EditChoosing the Right Shake - Find out if weight-loss shakes are safe for you. Research any health issues you suffer from or medications you're taking. Consider your age, height, and weight, as well. The ingredients and nutritional content of many or most weight-loss shakes might make them unsuitable for you. For example:[2]
- Weight-loss shakes might react with diabetes medications, causing your blood sugar to dip dangerously low.[3]
- If you suffer from osteoporosis or kidney disease, the high protein content in most weight-loss shakes could worsen your condition. Ask your doctor if there are any brands with safer protein levels.[4]
- Many shakes contain gluten. If you suffer from Celiac disease or other gluten intolerances, you should seek out gluten-free brands.[5]
- Avoid weight-loss shakes if you're under 18, pregnant, or breastfeeding. You won't get the nutrients and calories your body needs.[6]
- You shouldn't use weight-loss shakes at all if you have a body mass index (BMI) of 24.9 or lower. Only those who are clinically overweight or obese (BMI of 25 or higher) should consider this regimen.[7] Talk to your doctor about other weight-loss methods.
- Read the nutrition information. Search online for the nutrition labels of the shakes you're considering. Look for any ingredients that conflict with your dietary preferences and restrictions. Pay attention to the nutrients that play the biggest role in satisfying hunger and contributing to your daily needs. Key contents are:
- Total calories
- Total fat
- Fiber
- Protein
- Read credible reviews. Customer testimonials can be helpful, but they're not enough and may not be reliable. Look up reviews by medical experts. Read recommendations on how to use shakes based on your dietary preferences and activity level. Consider sources such as:
- Food and Drug Administration (FDA.gov)
- National Institutes of Health (NIH.gov)
- National Health Service (NHS.uk)
- Mayo Clinic (MayoClinic.org)
- Talk to your doctor. Tell your doctor about your plans to diet and consider asking for a referral to a registered dietitian. Let them know about the shakes you've been researching. They'll measure your height and weight to figure out your BMI. They could also measure fat deposits around your waist and other parts of your body.[8] Work together to figure out your target weight and how long it will take you to reach it. Make appointments for follow-up visits.
- Shakes don't contain all the nutrients your body needs to work properly. A dietitian will work with you to develop a meal plan and together you can develop a list of foods and supplements (if necessary) that you'll need to consume in order to stay healthy.[9]
EditAdopting a Healthy Weight-Loss Regimen - Follow the instructions. Measure the recommended amount of shake powder and liquid to mix together. Usually, this is one scoop of powder and 8 fluid ounces (237 mL) of milk. Replace only the meals listed in the instructions. Most weight-loss shakes recommend at least one solid meal, usually dinner.
- Don't drink extra shakes to try to curb your hunger. The high protein content can actually cause you to gain weight if you overdo it. Remember, every gram of protein is 4 calories.[10]
- Eat healthy snacks between meals. If you eat breakfast at 6:00am and lunch at 12:00pm, you'll probably feel hungry by mid- to late-morning. Resist the temptation to reach for junk food by keeping fiber-rich snacks on hand. Eat an unpeeled apple or pear, 1 cup (237 g) of raspberries, or one medium banana between shakes.[11] Do this again between lunch and dinner.
- Drink plenty of water. The water content of your shakes won't meet your daily requirements. Drink at least 64 fluid ounces (1.89 L) throughout the day. Keep a full bottle with you at the gym and at work to stay hydrated and stave off cravings.[12]
- Exercise. Physical activity helps to rev up your metabolism and it also keeps you healthy over the long term. Get 60 to 90 minutes of moderate exercise a day, at least four days a week.[13] If you're new to exercising, try walking 30 minutes a day. You can also talk to your doctor about the best ways to incorporate cardio, strength training, and flexibility training into your exercise program.
- Track your calorie intake. You need a certain number of calories each day to stay healthy. This amount depends on your age, gender, and activity level.[14] Calculate the number of calories you need each day, then subtract the calories in your shakes from the calories you need each day. The difference is the number of calories you'll need from snacks and dinner.
- For example, if you're a 40 year-old woman who gets moderate exercise, you should consume about 2,000 calories a day. Two 600-calorie shakes will give you 1,200 calories. This means you need to get a total of 800 calories from your snacks and dinner.
- Weight loss with any plan only happens when you burn more calories than you consume. If you're trying to lose a pound (0.45 kg) a week, you need to burn 500 calories more than you take in everyday.[15] Not that you can reduce your calories by 500 through a combination of diet and exercise (for instance, try reducing your calories by 250 and burning 250 calories each day).
- Deduct the calories you burn during exercise from your daily calorie count. The number of calories you burn each hour depends on your activity, your age, and your weight.
- Eat a reasonable dinner. Diets can spike levels of your "hunger hormone" and tempt you to overeat at dinner.[16] Remember your recommended calorie allowance. If you ate a medium-size apple as each of your snacks, that's 200 calories on top of your two shakes (1,200 calories).[17] Assuming a 2,000-calorie total, you should limit your dinner to 600 calories. A filling, yet healthy, dinner could include:[18]
- 4-5 ounces (113.4-141.74 g) of plant protein or lean animal protein
- 1/2 cup (118.3 g) of cooked broccoli or other high-fiber vegetables
- 1/2 cup (118.3 g) of cooked long-grain brown rice or medium-sized sweet potato
EditPlanning Life after Your Diet - Follow up with your doctor and dietitian. Your doctor and dietitian will help you stick to a healthy eating plan. Continue to get your BMI and waist circumference recorded.[19]
- If you start gaining the weight back, ask your doctor for advice.
- Modify your diet regimen. After you reach your goal, continue to replace one meal with a shake. This could be breakfast or lunch, depending on which time of day is the least convenient to prepare a solid meal. Eat two nutrient-dense solid meals each day.[20] Remember not to exceed your necessary caloric intake.
- Continue healthy habits from your diet. Keep eating healthy snacks to curb food cravings between meals. Continue drinking lots of water to stay full and hydrated. Keep exercising for 60 to 90 minutes a day to maintain your metabolism, lean muscle mass, and cardiovascular health.[21]
- Find support, if necessary. Weight-loss shakes don't come with group meetings like other regimens. If you're having trouble sticking to a healthy diet, seek support from friends and colleagues who are also trying to lose or keep off weight. If this isn't an option, ask your doctor or dietitian to refer you to a support group, such as Overeaters Anonymous.[22]
- Resist regaining weight. Once you stop using shakes for weight loss, there is a risk that you will regain the weight you lost. It is more important than ever that you are careful about what you eat when you cease replacing meals with shakes. Continue to calculate how many calories you need daily and stick to that number. Try not to go back to eating just as you were before using the shakes, as this will lead to weight gain.
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| How to Wear Orange Lipstick Posted: 08 Jun 2017 01:00 AM PDT Wearing lipstick can be a bold statement, and wearing orange lipstick is even bolder. Don't limit yourself to the typical nude, pink, and red shades. Anyone can pull off orange lipstick – it's just a matter of choosing the right shade and applying it perfectly. With a few useful pointers, you can rock orange lipstick like the bold, statement-maker you are. EditSelecting Your Lipstick - Consider the different shades of orange. You can purchase a lipstick in a true, bright orange shade, but there are plenty of other shades to choose from. There are true orange lipsticks, electric neon shades, pinkish oranges, and burnt orange colors with more red tones. There is a hue of orange lipstick on the market for everyone.[1]
- Choose a shade that complements your skin tone. A bright orange will work best for anyone with light skin tone. Neon oranges are best suited for people with golden complexions (or anyone wearing bronzer!). Pure oranges look great on blondes, in particular. People with darker skin look great in red-orange shades. This versatile shade looks good on most skin tones, however.[2]
- Pick a matte lip product. Glosses and shimmery lipsticks are great, but intense colors like orange work best in matte. The bright color will already catch eyes, so you don't need to add any shine. Additionally, glossy products will not stay on or remain as opaque as a matte lipstick.[3]
- Work your way up to brighter or more opaque shades. Dark, matte orange lipstick can be a daunting look to pull off. If you like the orange hues, you don't need to start with a matte lipstick right out of the gate. Instead, why not try using a less intense lip stain? If you already have a great matte lipstick, try dabbing it on lightly with your fingertip. Once you get used to the idea of orange lips, you can build up the color and apply it more daringly.[4]
EditApplying Your Lipstick - Exfoliate and moisturize your lips. Matte lipsticks look best on smooth, hydrated lips. Before applying your lipstick, it's a good idea to give them an exfoliating scrub to remove any flaky, dead skin.[5] You can purchase a lip scrub at your local beauty supply store, or you can make one yourself. After you've exfoliated your lips, apply a very light layer of lip balm to give them some moisture.
- Rub the lip scrub into your lips using your fingertips, a washcloth, or an old toothbrush. Make sure you scrub all areas of your lips.
- Wash the lip scrub off your lips with warm water.
- Apply a matching lip liner. It's important to perfect the shape of your lips with lip liner before applying your orange lipstick. The lipstick is difficult to remove from skin, so you want to set yourself up for success by outlining first with liner. This will also help prevent the lipstick from smudging outside the border of your lips later on.[6]
- Begin lining at your cupid's bow, and then carefully trace your top lip to the outer corners of your mouth.[7]
- Trace the center of your bottom lip, so that you create a small line. Once you've lined the center, bring your liner outwards to the outer corners again.
- If you want, you can fill your entire lips in with liner at this point. This will create a base for your lipstick and can help it last all day.
- Fill in your lips with your orange lipstick. It will be much easier to do this perfectly on your first try if you've already lined your lips. Go slow, and make sure you stay within the borders you've created. After you've applied your lipstick, blot your lips on a piece of paper to remove any excess product that could eventually wind up on your teeth. Check your handiwork, and you're all set![8]
EditChoosing Outfits to Complement Your Lipstick - Wear orange lipstick with a monochrome outfit. The great thing about this striking lipstick color is that it adds a big pop of color to any outfit, particularly darker outfits. Wearing a black top with black jeans can look pretty plain, but add a pair of orange lips and you instantly make the look brighter and trendier. Whenever you feel like your outfit may be plain, orange lipstick can save the day.[9]
- Pair orange lips with its complementary color. Wearing complementary colors together is a great way to catch eyes and make a statement. With orange lips, this means embracing blue outfits. Play around with the different shades of blue. Orange lips will look striking against everything from sky blue, cobalt blue, royal blue, to even navy blue.[10]
- Play with florals. Orange lipsticks will warm up your complexion, so embrace this warmth with fun florals. Mix and match different floral patterns together for an ultra-trendy look, or pair an orange pout with your favorite spring sundress. Orange can certainly be worn year-round, but its warmth lends itself perfectly to vibrant spring patterns.[11]
EditThings You'll Need - Exfoliating lip scrub
- Matte orange lipstick (in desired shade)
- Matching lip liner
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