Tag: eat healthy

Superbowl Sunday – Hooray Food!

Superbowl Sunday – Hooray Food!

Can you believe The Super Bowl is this Sunday. As disappointed as I am that the Broncos will not be there, I am still looking forward to the food. Every Fitness/Diet/Nutrition/Health related website has recipe tips for the big day. I thought I would throw mine into the mix also.

Anytime we go to someone’s house with food in hand, my husband doesn’t want me to bring anything that tastes or looks too healthy. I guess he feels like I am fanatical enough about food, that I don’t need to subject our friends to “that” kind of food.
So especially on Sunday, I have to bring something great. But I also want it to be healthy, even if I have to mask it as indulgent.
Here are a few recipes I am considering, and they can all be made ahead of time.

Southwestern Layered Bean Dip

1 16-ounce can nonfat re fried beans, preferably “spicy”
1 15-ounce can black beans, rinsed
4 scallions, sliced1/2 cup prepared salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup jalapeño slices, chopped
1 cup shredded Monterey Jack, or Cheddar cheese
1/2 cup zero fat Greek yogurt
1 1/2 cups chopped romaine lettuce
1 medium tomato, chopped1 medium avocado, chopped
1/4 cup canned sliced black olives, (optional)

Preparation

Combine re fried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.Spread yogurt evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
Nutrition Per serving:
146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.
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Creamy Spinach Dip (notice the veggies as dippers)

1 small shallot, peeled
1 5-ounce can water chestnuts, rinsed
1/2 cup reduced-fat cream cheese, (Neufchâtel)
1/2 cup low-fat cottage cheese
1/4 cup nonfat plain Greek yogurt
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper, to taste
6 ounces baby spinach
2 tablespoons chopped fresh chives

Preparation

Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.
Nutrition Per 1/4-cup serving:
54 calories; 3 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 4 g carbohydrates; 4 g protein; 1 g fiber; 222 mg sodium; 102 mg potassium
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Chocolate Crunch

1 cup Wheat Chex cereal,
(2 ounces)1 cup pretzel sticks broken in half,
(2 ounces)1/4 cup raw almonds,
(2 1/2 ounces)3 tablespoons bittersweet chocolate chips, melted
Preparation
Combine Chex, pretzels and almonds in a medium bowl.
Drizzle with melted chocolate; stir to combine. Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate is set, about 30 minutes.
Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
Nutrition Per serving:
218 calories; 8 g fat (2 g sat, 3 g mono); 0 mg cholesterol; 35 g carbohydrates; 5 g protein; 3 g fiber; 397 mg sodium; 176 mg potassium
Power Up With Protein

Power Up With Protein

Protein is the building block for muscle, and since the body can’t save it for later like carbohydrates and fat, it’s important to keep a constant stream coming, so the muscles stay strong and healthy. Protein construction is a never ending process, so if it doesn’t get a new supply often, the body will break down muscle from elsewhere in order to rebuild damaged areas – stealing from the biceps to pay the triceps.

In order to keep this thievery at bay, it is important to ingest protein throughout the day, and the two key times to get a protein fix are 30 minutes after waking up and 30 minutes after working out.

Wake up and smell the protein. We hear it all the time, breakfast is the most important meal of the day, and come to find out protein is a critical component. If there’s any time the body is craving to get some much needed replenishment, it’s after being deprived of protein for the whole night. The body is hungry for nutrients, and protein is a fast way to break the fast. It’s also an instant metabolism boost, because eating protein requires extra energy to digest, which means the body burns more calories digesting it than carbohydrates and fats .

Equally as important is getting some protein after exercise. Following a training session, the body is a tiny bit damaged at the cellular level, and it needs time to repair this damage in order to get stronger. For the body to do this, it needs a little help from its friend, protein, so it can get the raw materials to rebuild and recover . By taking in protein (20 grams or so) within 30 minutes after exercise, the body gets the nutrients it needs to recover without breaking down its own muscle tissue. Friends don’t let friends lose muscle.

Good sources of protein are eggs, turkey bacon, soy protein, raw nuts, or cottage cheese. Fish, beans, lean beef, and chicken are great alternatives as well, but may not be so appetizing for breakfast. The quickest and easiest “whey” to get protein is by chugging down a protein shake, as it is absorbed faster than solid foods. Power to the protein!

Timing is everything. A dose of protein 30 minutes after waking up and 30 minutes after working out will help to keep the body strong and healthy by preserving muscle tissue and giving the metabolism a boost.

Secrets of weight training

Secrets of weight training

Weight training is the new cardio.  I don’t think it is a replacement for cardio, but the benefits of weight training are endless… for men and women.

I love weight training, and I have been doing it for over 12 years. I am always learning new ways to maximize my workouts and my results. Just walk into a bookstore, or browse online and you’ll find hundreds of books all ready to teach you how to gain the benefits of weight training, but there are a few steps you should adhere to no matter what your goals. These steps will ensure optimal results from you weight training activities.

Step # 1: Make your workouts short. Weight training programs should never last more than one hour. Remember, you’re placing stress on the muscles as you lift weights. An hour is the maximum time to exercise without causing stress and possible injuries.

Step # 2: Make your workout intense. During weight training sessions one of your goals should be to challenge your body, so it adapts by building new muscle cells and burning body fat. If you are going to take the time to lift weights, really make it worth your while. I had a football coach tell me that the last rep should look like the first rep.  This little tip helped me to make sure my intensity was at full throttle throughout the entire set.  The last rep won’t feel like the first one, as there is a pretty good chance it will be painful (in a good way) and exhausting, but if you keep good form and intensity, it will show in your results.

Step #3: Consistently change your weight training routines. Regardless of whether you are trying to burn fat, improve sports performance, boost your metabolism, get more tone, or become a body builder, change is a must. To reach your goals most effectively and work smarter, you must constantly challenge your body. Your body can adapt very quickly to repetitive routines week after week. Adding more weight, changing the routine and changing the number of repetitions are all excellent ways to keep change in your weight training workouts.You should change your workout routine at least every four weeks, but you can mix it up every week if you prefer.

 

The Fab Five Must Haves for Losing Weight

The Fab Five Must Haves for Losing Weight

 

The Fab Five Must Haves for Losing Weight:

 

Diet: Eating a healthy and nutritious diet is the most important factor to lose weight. We all have a daily nutritional requirement and anything extra gets stored as fat. Diets are highly individual, but all diets should provide sufficient food throughout the day, plenty of options to choose from and should be balanced in providing nutrients. Your diet shouldn’t be some random plan that you saw online or heard your neighbor talking about, but it should be a plan made according to your current diet, routine, and habits. If you dislike raw veggies and work at a job that doesn’t allow you to snack throughout the day, a diet that requires eating veggies every two hours is just not going to be successful.

 

Exercise: It is difficult to get maximum weight loss results without a workout. Yes, you could probably control your diet and calories, but it takes longer to lose weight, and what do you think is under those layers of fat? When you exercise you build muscle, which creates a tone fit body underneath. When the fat goes, the muscle shows. Without it, you will probably get SSS – Saggy Skin Syndrome. Diet helps you lose the weight, but exercise gets you into shape. Exercise burns calories, burns fat, increases your metabolic rate and flexibility, and helps to increase your endurance.

 

Motivation: Diet and exercise are the most important but being motivated is an absolute requirement. If you are used to eating whatever you want, once you start restricting your choices, cravings and feelings of deprivation set it. Motivation is what gets you through. Motivation is also highly individual. What motivates me may not make sense to you, so it’s gut check time to figure out what’s going to be your motivation. Only you can decide.

 

Stress: Stress wreaks havoc on the mind and the body. And for many people, eating and stress go hand in hand. There are those who eat when they are stressed, and on the flip side, those who can’t eat because they are so stressed. Both are bad. The first step to reducing stress is to recognize it and accept it. Then take steps to minimize it… this can be as simple as taking a few deep breaths or getting up from your desk and walking outside for a few minutes. Or it might require something more involved like a day at the spa or a yoga class.

 

Sleep: Sleep is essential for weight loss. The body needs to recover and reboot. Crazy sleep patterns will decrease the efficiency and recovery time for the body. Sleep also regulates the hormones that stimulate appetite and control hunger, so even the best diet and exercise plan can get derailed if you don’t get enough sleep.

Healthy Snacks for Picky Eaters

Healthy Snacks for Picky Eaters

The last few months I have noticed a downhill spiral of eating habits in our house. Breakfasts and snacks became a free for all of low nutrient, high fat, high calorie foods. (Lunches are packed healthy, and dinners have become the only really healthy meal that the kids eat at home) I am guilty of buying too many snacky foods, which quickly has become the kid’s first choice. Now that our summer routine has set in, the snacks have become even more out of control.

Last week, I decided to throw out every snack food that was unhealthy and replace with healthy choices. No more otter pops, no more chocolate chip bars, no more Doritos, no more Skittles… But, I did tell the kids that they can have one day or two days a week where they can choose a treat.

So far, so good. The kids have not been complaining (okay, as much as I thought they would) about their snacks and food options. I am kind of surprised, as I thought for sure I would hear a lot of whining about nothing “good to eat”. The best part is that the kids are chowing on all the healthy stuff, and while they would never admit it, they like it.

Kids, especially younger ones, will eat mostly what’s available at home. That’s why it’s important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Kids can’t eat what’s not there. Double bonus — you will not be tempted by your kid’s snacks.

I have super picky eaters, so here are some basic tips for healthy snacking that work for me. They are great for kids but also for parents:

1. Fruits and vegetables can be the first go-to snack choice. Make them a part of the daily routine, and aim to serve a fruit or vegetables at every meal. Make it easy for kids by keeping fruits and vegetables on hand and ready to eat. A fruit kabob is always way more fun than just eating fruit out of a bowl.

2. Other good snacks that my kids love include low-fat yogurt blended with fruit and some low fat milk to make a shake/smoothie,

3. Peanut butter and apples are a big hit at our house, along with whole-grain crackers and cheese, and even mini whole grain bagels and cream cheese.

3. Choose whole-grain cereals so kids get more fiber. Don’t be fooled by kids’ cereal marketing. Read the ingredients. We usually have Kashi or Kind cereal in the house. My kids don’t drink milk, so a bowl of dry cereal is a quick snack for us.

4. Chips and salsa. Yes, I got rid of the Doritos, but there are better choices of chips on the market like baked chips. My kids love salsa, so this is actually my attempt to help them expand their taste buds with something a little more ‘exotic’ like salsa. Also using carrots, celery, cucumber slices or other veggie faves for salsa dipping is strongly recommended.

5. Applesauce is always a winner. My kids love the squeezy applesauce, and even though it’s a bit more expensive, I always stock up when it’s on sale, since I know that is something they always seem to eat.

Patience — The Secret to Losing Weight

Patience — The Secret to Losing Weight

 

One of the most important ingredients for losing weight and becoming healthy and fit is patience.

The subject of patience has come up quite a bit lately with some of the moms that I coach.  Moms can be awesomely patient with their kids, husbands, other moms, etc. But one thing that moms don’t have a lot of patience for is waiting for weight loss results.

One of my moms started eating a healthy lower calorie diet, and after one week started lamenting about how she has not dropped a single pound. Another mom told me that she has tried weight training in the past but never saw any results. 

Many people have been led astray when it comes to the amount of time it can take to lose weight and see results. One of my favorite shows is The Biggest Loser. But when my 150 pound client doesn’t understand why she isn’t losing 16 pounds a week like many of the contestants, it can be frustrating. Who doesn’t want quick results? So becoming fit and healthy the right way can be a bit frustrating. 

Here is the (possibly harsh) reality — you will not lose 10 pounds in a few days, maybe not even in a few weeks.  You may not see any noticeable muscle definition for weeks, or months if you have a lot of body fat to lose.

So, knowing that patience is important…. Keep on going until you see results!  Continue to eat a healthy, reduced calorie diet and exercise with cardio and strength training until you see results.

Results can be measured by numbers on the scale, muscle definition, increased strength, increased endurance, and the fit of your clothes.  By the time you start seeing results, a healthy diet and exercise plan will be an integral part of your life, and you won’t want to give it up.

On the flip side, if you don’t keep on truckin’ until you see results, a habit of healthy eating and exercise will never take hold.

Getting healthy and losing weight doesn’t have to be hard, but it does take time. Unfortunately time is not something most people have a lot of. 

Ironically, it’s easy to end up wasting a lot of time, spending too much time doing one thing, not enough time doing important things, or wasting time doing anything and everything but the right thing. And when it feels as though our effort does not match the results, it can be easy to give up.   

Here are 3 simple steps to help you make the most of your time.   

Take more time to eat less. Eating right takes time. The whole process starts with grocery shopping. If you don’t shop well, you can’t except to eat well. Next you have to prepare the food and do whatever it takes to make sure you have healthy food with you at all times. Packing lunches and snacks are a vital part of avoiding temptation. Paying closer attention to calories and portion sizes will also require some time, but the payoff is huge.    

 Take less time to exercise more. This is the quality vs. quantity dilemma. Many people invest a lot of time in what they would call exercise but is often just increased activity. Although activity is good for your health, it’s not as effective for weight loss. Many people are just going through the motions and wasting a lot of time doing minimal effort. Really burn some calories by turning a long morning stroll into a purposeful power walk. If you do weights, train at a higher intensity with less rest in between. You don’t have to spend three hours at the gym every day. Commit to one powerful hour three to five days a week and make every minute count! The more quality time you invest, the greater the reward.  

Take the time to make sure you are not wasting time. This is a biggie. People spend a lot of time and energy on things that don’t work. Fad diets, weight loss gimmicks, books and fitness magazines often lead you to believe weight loss can be easy. It’s our human nature to try the easy way first. In the end, we just waste a lot of time trying to avoid the inevitable. Other people struggle because they completely go it alone with no guidance at all. A person who is basically guessing their way through their fitness program is doomed. Don’t waste your time floundering around aimlessly. Invest a little time initially to be properly guided. Diet and exercise does work. If you take time to understand why and how it works, you’ll be a lot more motivated to apply it to your own life. And remember, I am always here to answer any questions, concerns, or challenges you have along the way.

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