1. What is a healthy breakfast?
2. What is a healthy lunch?
3. What is a healthy dinner?
4. How much should I weigh?
5. How many calories should I be eating?
6. What is the best way to lose weight?
7. How can I keep my weight loss goal in mind and stay motivated?
8. What is a healthy weekly weight loss?
9. How to set weight loss goals and make them happen
10. How to keep a food diary, and why it is essential to successful weight loss
11. Are all fats bad for you?
12. Are saturated fats bad for you?
13. Are unsaturated fats good for you?
14. Are carbohydrates bad for you?
15. Is fiber good for you?
16. How to read nutrition/food labels
17. How to plan your weekly menus
18. Why should I eat less salt?
19. What do the sodium (salt) numbers mean on food labels?
20. What is The Mediterranean Diet?
21. Why eating vegetables is good for you
22. Why eating fruit and nuts is good for you
23. Why are cereals and whole grains good for you?
24. What are legumes, and why are they good for you?
25. Why is eating fish good for you?
26. Which fats and oils are good for you?
27. Are dairy products good for you?
28. Which meats should I not eat?
29. Is drinking alcohol good for you?
30. Is it important to measure your ingredients?
31. Are snacks good for you?
32. How to choose the right portion size
33. Can you lose weight with a smaller plate?
34. Eat healthier by cleaning out your pantry
35. Which oils and fats should I keep in my pantry?
35. Which oils and fats are good for you - and when should I use them?
36. Which carbohydrates are good for you?
37. What is the best chicken or turkey for you?
38. Are dairy products good for you?
39. Which nuts and seeds should I eat?
40. Is red meat like beef or pork bad or good for you?
41. Is eating dessert good or bad for you?
42. Is drinking soda bad for you?
43. Is drinking coffee bad for you?
44. How can healthy food taste good? Part 1
45. How can healthy food taste good? Part 2
46. How to eat healthy while eating out
47. Are vitamins and supplements necessary to eat healthy?
48. How to eat healthy while traveling
The word legume refers not only to the species of plants, but also to any fruit that grows seeds lined up in a pod. (I find it interesting that peas and black beans are actually considered to be fruit.) Also known as Pulses, legumes include beans, soybeans, lentils, peas, peanuts, snap beans and edible pods.
Legumes are full of protein and fiber, but most of their calories come from carbohydrates. Because they are starches it makes it easy to make them part of your meals in place of pasta, rice or potatoes.
I believe that these little guys are one of the most powerful changes you can make in your diet. One study of 10,000 men and women showed that eating a single serving of lentils or chick peas per week reduced the risk of heart disease. The cool thing is that the more you eat, the lower your risk. The research showed that having legumes four or more times per week reduced the risk of heart disease by 22%. Twenty two percent! That's huge! And all you have to do is have a peanut butter sandwich for lunch.
We also have great evidence showing that soybeans and soy products prevent not just heart disease but cancers as well. There has been controversy about whether soy might increase the risk of breast cancer in women, but recent research shows that this is not the case. It may be that more soy in the diet actually helps to prevent breast cancer.
We know this is true for other cancers. One research trial showed that those eating the most beans had 65% fewer colon polyps and 50% fewer colon cancers.
This is one change that's really easy to make part of your life. Snacking on peanuts and having peanut butter sandwiches for lunch are easy ways to add more legumes to your diet. Chili in all its endless varieties, and soups like split pea, navy bean and black bean, are really easy to make. Keeping frozen peas on hand as well as cans of no salt added beans in the pantry means you'll always have enough to get more than four servings a week.