Merry Christmas everyone! I am headed to my home-town in Utah for the holidays, and will be gone for two weeks....CANNOT wait. I haven't been home since this time last year, so it is much over-do and extremely needed. Although, I am really not looking forward to the cold. I think my blood has thinned out quite a bit since I moved to Texas. Now if there were some way I could figure out how to take the cold out of the snow so I can still snowshoe, snowboard, go sledding, snowmobiling, etc.....that would be terrific!
Anywho, I want to wish you all a wonderful holiday and I will be seeing you in the New Year.
Merry Merry Christmas!
Wednesday, December 17, 2008
Holiday Drinks: Naughty or Nice
For those of you wanting to drown your sorrows of a holiday season gone mad with copious amounts of spiked eggnog like actor Chevy Chase in the movie Christmas Vacation or bringing good cheers by combining large amounts of high-fat treats with high-caloric alcohol, the New Year may start with a rude awakening.
A study conducted at the Laval University in Sainte-Foy, Quebec, showed that combining high-fat foods such as glazed ham, stuffing and pecan pie with alcoholic drinks causes people to put away many more calories than eating fatty foods with nonalcoholic drinks, or eating low-fat foods with or without alcohol, according to an article that appeared in The New York Times.
“We found that the body does not seem to ‘notice’ the calories from alcohol and compensate by reducing other intake,” reported Dr. Angelo Tremblay, who led the study. “The result is higher caloric intake whether you are eating a high- or low-fat diet.”
Considering that a traditional Christmas dinner can easily add up to more than 1,500 calories—a plate filled with ham, cornbread with butter, a slice of cheesecake, mashed potatoes with gravy, salad with croutons and vinaigrette, and a glass of beer—consuming additional calories from alcohol is likely to put extra pounds on your frame.
This, of course, begs the question whether some alcoholic beverages are more forgiving— at least in terms of their caloric intake— than others.
The general answer: Hard liquor and cocktail drinks tend to have many more calories than a glass of beer or wine, but having one cocktail or multiple drinks can easily add up to a meal.
Eggnog
In the movie Christmas Vacation, Clark Griswold asks his cousin Eddie, who is unemployed and arrived uninvited with his entire family, if he can refill his eggnog. Considering that one cup of eggnog (250 ml) contains 160-290 calories and a shot of spirits adds about another 60 calories, it would serve Clark well to share his spiked eggnog and sorrow.
Wine
Red and white wine have about the same amount of calories, or 121-125 calories per 5-ounce glass. Dessert wines tend to have more calories: A 3.5-ounce glass, for instance, has about 165 calories, according to Eat this, Not That book author David Zinczenko. Add sugar to sparkling wine before final bottling and you get the bubbly we all love during the Holiday season and a few extra calories, or about 163 in a 6.5-ounce flute.
Beer
Among popular non-light beers on the market, a 12-ounce bottle of Corona Extra (148 calories, 14 g of carbs and 4.6% alcohol by volume) is the “lightest” pick.
Ranking just below the Mexican brew, in terms of caloric intake, are three beers: Samual Adams Boston Lager (160 calories, 18 g of carbs and 4.8% alcohol content) and Bass Ale (160 calories, 13 g of carbs, 5.5% alcohol content) and George Killian’s Irish Red (163 calories, 14 g of carbs, 4.9% alcohol content).
Zinczenko’s “worst pick”: Sam Adams Cream Stout beer, which has 190 calories, 24 g of carbs and an alcohol volume of 4.9%.
Better for your waist line are the following two “light beers”: Beck’s Premier Light with 64 calories, 4 g of carbs and 3.8% volume of alcohol and Michelob ULTRA, which has 95 calories, 2.6 carbs and 4.1% volume of alcohol. Amstel Light, which packs 99 calories, 5.5 g of carbs and 3.5% volume of alcohol, is a true alternative to Amstel’s heavyweight Cream Stout.
Guiness Draught may be the surprising low-calorie standby: One bottle has 126 calories, 10 g of carbohydrates and 4% volume of alcohol.
Hard Liquor and Cocktails = Hard to Burn Calories
When it comes to hard liquor, a 1.5-ounce glass of 53-proof Kahlua has 170 calories, which is only 10 calories shy of a whole wheat Krispy Kreme doughnut.
A 1.5-ounce serving of 90-proof Gin has 110 calories, the caloric equivalent of a ½ cup of Zesty Lemon Sorbet from Haagen-Dazs.
A frozen margarita made with 2 ounces of tequila, 4.5 ounces of Jose Cuervo margarita mix, and salt will set you back about 246 calories, the equivalent of a 4-ounce serving of Baskin-Robbins Cherries Jubilee ice cream.
One Pina Colada, made with Malibu rum, pineapple juice and cream, packs about 312 calories, or 32 calories less than the Small Chocolate Sundae sold at the Dairy Queen.
A 12-ounce serving of Rum and Coke will set you back 361 calories, or those packed in Carl’s Jr. Charbroiled BBQ Chicken Sandwich.
The Mudslide, made with vodka, coffee liqueur, Irish cream and vanilla ice cream, is the bomb of all cocktails. It packs 820 calories in a 12-ounce serving, an entire restaurant meal.
For the same calories packed in a Mudslide cocktail you can eat 1 Arby’s Roast Beef and Swiss Market Fresh Sandwich (810 calories); 1 Denny’s Buttermilk Pancake Platter (890 calories); or 2 slices of Domino’s Classic Hand-tossed Pizza (510 calories) and a soda.
By comparison, a 2-ounce serving of Martini, made with Gin and dry Vermouth, has 119 calories; a 2.1-ounce serving of a Manhattan, made with Whiskey, Vermouth and Bitters, has 132 calories. This makes these two “Ms” the low-calorie cocktail drink alternative.
Among Zinczenko’s recommendations for “better cocktail choices” are an 8-ounce Bloody Mary (140 calories; 8 g of carbs; 150 mg sodium) drink and a 6-ounce Screwdriver (130 calories; 13 g of carbs) drink.
A Happy Holiday
So whether you’re struggling with holiday angst or excessive holiday cheer, try going for a walk, a bike ride or any other type of physical activity that will lift your spirits.
Being physically active before or after a meal will not only help burn calories, but is also a great way to deal with holiday stress.
Then get the family and friends together for a great comedy hour with the Griswold’s, the Grinch, or if you prefer a Hallmark classic, the television rebroadcasting of “It’s a Wonderful Life.”
This article was taken from an article in the ACE newsletter.
A study conducted at the Laval University in Sainte-Foy, Quebec, showed that combining high-fat foods such as glazed ham, stuffing and pecan pie with alcoholic drinks causes people to put away many more calories than eating fatty foods with nonalcoholic drinks, or eating low-fat foods with or without alcohol, according to an article that appeared in The New York Times.
“We found that the body does not seem to ‘notice’ the calories from alcohol and compensate by reducing other intake,” reported Dr. Angelo Tremblay, who led the study. “The result is higher caloric intake whether you are eating a high- or low-fat diet.”
Considering that a traditional Christmas dinner can easily add up to more than 1,500 calories—a plate filled with ham, cornbread with butter, a slice of cheesecake, mashed potatoes with gravy, salad with croutons and vinaigrette, and a glass of beer—consuming additional calories from alcohol is likely to put extra pounds on your frame.
This, of course, begs the question whether some alcoholic beverages are more forgiving— at least in terms of their caloric intake— than others.
The general answer: Hard liquor and cocktail drinks tend to have many more calories than a glass of beer or wine, but having one cocktail or multiple drinks can easily add up to a meal.
Eggnog
In the movie Christmas Vacation, Clark Griswold asks his cousin Eddie, who is unemployed and arrived uninvited with his entire family, if he can refill his eggnog. Considering that one cup of eggnog (250 ml) contains 160-290 calories and a shot of spirits adds about another 60 calories, it would serve Clark well to share his spiked eggnog and sorrow.
Wine
Red and white wine have about the same amount of calories, or 121-125 calories per 5-ounce glass. Dessert wines tend to have more calories: A 3.5-ounce glass, for instance, has about 165 calories, according to Eat this, Not That book author David Zinczenko. Add sugar to sparkling wine before final bottling and you get the bubbly we all love during the Holiday season and a few extra calories, or about 163 in a 6.5-ounce flute.
Beer
Among popular non-light beers on the market, a 12-ounce bottle of Corona Extra (148 calories, 14 g of carbs and 4.6% alcohol by volume) is the “lightest” pick.
Ranking just below the Mexican brew, in terms of caloric intake, are three beers: Samual Adams Boston Lager (160 calories, 18 g of carbs and 4.8% alcohol content) and Bass Ale (160 calories, 13 g of carbs, 5.5% alcohol content) and George Killian’s Irish Red (163 calories, 14 g of carbs, 4.9% alcohol content).
Zinczenko’s “worst pick”: Sam Adams Cream Stout beer, which has 190 calories, 24 g of carbs and an alcohol volume of 4.9%.
Better for your waist line are the following two “light beers”: Beck’s Premier Light with 64 calories, 4 g of carbs and 3.8% volume of alcohol and Michelob ULTRA, which has 95 calories, 2.6 carbs and 4.1% volume of alcohol. Amstel Light, which packs 99 calories, 5.5 g of carbs and 3.5% volume of alcohol, is a true alternative to Amstel’s heavyweight Cream Stout.
Guiness Draught may be the surprising low-calorie standby: One bottle has 126 calories, 10 g of carbohydrates and 4% volume of alcohol.
Hard Liquor and Cocktails = Hard to Burn Calories
When it comes to hard liquor, a 1.5-ounce glass of 53-proof Kahlua has 170 calories, which is only 10 calories shy of a whole wheat Krispy Kreme doughnut.
A 1.5-ounce serving of 90-proof Gin has 110 calories, the caloric equivalent of a ½ cup of Zesty Lemon Sorbet from Haagen-Dazs.
A frozen margarita made with 2 ounces of tequila, 4.5 ounces of Jose Cuervo margarita mix, and salt will set you back about 246 calories, the equivalent of a 4-ounce serving of Baskin-Robbins Cherries Jubilee ice cream.
One Pina Colada, made with Malibu rum, pineapple juice and cream, packs about 312 calories, or 32 calories less than the Small Chocolate Sundae sold at the Dairy Queen.
A 12-ounce serving of Rum and Coke will set you back 361 calories, or those packed in Carl’s Jr. Charbroiled BBQ Chicken Sandwich.
The Mudslide, made with vodka, coffee liqueur, Irish cream and vanilla ice cream, is the bomb of all cocktails. It packs 820 calories in a 12-ounce serving, an entire restaurant meal.
For the same calories packed in a Mudslide cocktail you can eat 1 Arby’s Roast Beef and Swiss Market Fresh Sandwich (810 calories); 1 Denny’s Buttermilk Pancake Platter (890 calories); or 2 slices of Domino’s Classic Hand-tossed Pizza (510 calories) and a soda.
By comparison, a 2-ounce serving of Martini, made with Gin and dry Vermouth, has 119 calories; a 2.1-ounce serving of a Manhattan, made with Whiskey, Vermouth and Bitters, has 132 calories. This makes these two “Ms” the low-calorie cocktail drink alternative.
Among Zinczenko’s recommendations for “better cocktail choices” are an 8-ounce Bloody Mary (140 calories; 8 g of carbs; 150 mg sodium) drink and a 6-ounce Screwdriver (130 calories; 13 g of carbs) drink.
A Happy Holiday
So whether you’re struggling with holiday angst or excessive holiday cheer, try going for a walk, a bike ride or any other type of physical activity that will lift your spirits.
Being physically active before or after a meal will not only help burn calories, but is also a great way to deal with holiday stress.
Then get the family and friends together for a great comedy hour with the Griswold’s, the Grinch, or if you prefer a Hallmark classic, the television rebroadcasting of “It’s a Wonderful Life.”
This article was taken from an article in the ACE newsletter.
Tuesday, December 16, 2008
Stability Ball Crunches/Situps
Step 1
Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your shoulders, back and tailbone make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs parallel to the floor and positioned hip-width apart, and feet facing forward with your weight distributed evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock.
Step 2
Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.
Step 3
Upward Phase: Exhale, contract your abdominal and core muscles, and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. Since the abdominals attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together (the neck stays relaxed while the chin is tucked towards the neck and focus on pulling the bottom of the chest towards the top of the pelvis). Your feet should remain firmly planted, and your tailbone and lower back should remain in contact with the ball at all times. Continue curling up until your upper back is lifted off the ball. Hold this position briefly while maintaining your balance.
Step 4
Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the ball in a controlled fashion keeping your feet firmly planted, and your tailbone and low back in contact with the ball.
Should balance prove to be a challenge, widen your base of support by moving your feet apart. As your improve your balance skills, increase the balance challenge of this exercise by reducing your base of support by moving your feet together.
Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your shoulders, back and tailbone make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs parallel to the floor and positioned hip-width apart, and feet facing forward with your weight distributed evenly through your feet. Your mid-back should be positioned on the top of the ball (at 12 o'clock) and your hips should be positioned at 2 o'clock.
Step 2
Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.
Step 3
Upward Phase: Exhale, contract your abdominal and core muscles, and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. Since the abdominals attach the rib cage to the pelvis, your movement should focus on pulling these two body parts closer together (the neck stays relaxed while the chin is tucked towards the neck and focus on pulling the bottom of the chest towards the top of the pelvis). Your feet should remain firmly planted, and your tailbone and lower back should remain in contact with the ball at all times. Continue curling up until your upper back is lifted off the ball. Hold this position briefly while maintaining your balance.
Step 4
Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the ball in a controlled fashion keeping your feet firmly planted, and your tailbone and low back in contact with the ball.
Should balance prove to be a challenge, widen your base of support by moving your feet apart. As your improve your balance skills, increase the balance challenge of this exercise by reducing your base of support by moving your feet together.
Tuesday, December 9, 2008
5 Ways to Improve Your 5K Speed
One of the primary goals among runners is to run faster.
Whether yearning to spend less time running around the block or striving to be the best age-group runner in the area, most who put one foot in front of the other wish they could be a bit quicker. Here is a proven program to improve 5K speed.
Long Run
Every two weeks, increase the length of your long run. This will extend endurance limits, improve mental concentration at the end of races and enhance your physiological infrastructure.
Long runs improve your cardiovascular plumbing system so that you can better deliver blood to the exercising muscles and withdraw the waste more effectively. Long run pace should be three to four minutes slower than you can currently run per mile in a 5K.
Walk breaks should be inserted from the beginning of each long run.
The Speed Workout
The single component that most improves pace in races, according to my experience, is a weekly speed session. Most runners choose Tuesday or Wednesday as a speed day,due mostly to the fact that your long run is on the weekend.
At the track, start with 4 to 6 x 400. Increase the number of 400s every week by two more until, 10 days before the race, the final workout is: 14 x 400. Each 400 (one lap around a track) should be run eight seconds faster than you want to average per quarter mile in your 5K race.
For example, if you wanted to run eight minutes per mile, your quarter-mile race pace would need to be two minutes. The workout pace per lap should in this case be 1 minute, 52 seconds. Walk for half a lap between the 400s.
Warm Up
Prepare for the faster running with a thorough warm-up. Walk for two to five minutes at first to get the blood flowing. Then, run half a mile using more frequent walk breaks than you usually use.
For example, if you usually run three minutes and walk a minute, during the half mile (two laps around a track) you should run a minute/walk a minute. Next, jog very slowly for a lap. Finally do 4-8 acceleration gliders... start each with a slow jog for 10 steps, then a faster jog for 10 steps. Over the next 15 steps, gradually speed up to what you feel is your 5K race pace and then gradually glide back to a jog over the next 30 to 40 steps. Gliding is similar to coasting off of momentum gained as you go down a hill and onto the flat.
If you practice this at least once a week, you will learn how to save the running muscles while you are running. Walk for 30 seconds between each glider, and walk for two to three minutes between the last one and the start of your first 400-meter repetition.
Cool Down
After your workout, don't stop. Jog slowly, using as many walk breaks as you need for the next 10 minutes, and then walk for three to five minutes. You're done!
Injury Risk
Whenever you run faster than you've been running, there's an increased risk of injury. This can be reduced by choosing a realistic goal, warming up even more on days when this is needed, and never pushing through pain, loss of function or swelling in a running body part. Continuing to run fast when there is damage can increase the time needed for repair.
It is also important to have enough rest after each workout to allow the muscles, tendons and the rest of your body to rebuild stronger. Most of my runners have improved more quickly on an every-other-day running program than when running more frequently.
Whether yearning to spend less time running around the block or striving to be the best age-group runner in the area, most who put one foot in front of the other wish they could be a bit quicker. Here is a proven program to improve 5K speed.
Long Run
Every two weeks, increase the length of your long run. This will extend endurance limits, improve mental concentration at the end of races and enhance your physiological infrastructure.
Long runs improve your cardiovascular plumbing system so that you can better deliver blood to the exercising muscles and withdraw the waste more effectively. Long run pace should be three to four minutes slower than you can currently run per mile in a 5K.
Walk breaks should be inserted from the beginning of each long run.
The Speed Workout
The single component that most improves pace in races, according to my experience, is a weekly speed session. Most runners choose Tuesday or Wednesday as a speed day,due mostly to the fact that your long run is on the weekend.
At the track, start with 4 to 6 x 400. Increase the number of 400s every week by two more until, 10 days before the race, the final workout is: 14 x 400. Each 400 (one lap around a track) should be run eight seconds faster than you want to average per quarter mile in your 5K race.
For example, if you wanted to run eight minutes per mile, your quarter-mile race pace would need to be two minutes. The workout pace per lap should in this case be 1 minute, 52 seconds. Walk for half a lap between the 400s.
Warm Up
Prepare for the faster running with a thorough warm-up. Walk for two to five minutes at first to get the blood flowing. Then, run half a mile using more frequent walk breaks than you usually use.
For example, if you usually run three minutes and walk a minute, during the half mile (two laps around a track) you should run a minute/walk a minute. Next, jog very slowly for a lap. Finally do 4-8 acceleration gliders... start each with a slow jog for 10 steps, then a faster jog for 10 steps. Over the next 15 steps, gradually speed up to what you feel is your 5K race pace and then gradually glide back to a jog over the next 30 to 40 steps. Gliding is similar to coasting off of momentum gained as you go down a hill and onto the flat.
If you practice this at least once a week, you will learn how to save the running muscles while you are running. Walk for 30 seconds between each glider, and walk for two to three minutes between the last one and the start of your first 400-meter repetition.
Cool Down
After your workout, don't stop. Jog slowly, using as many walk breaks as you need for the next 10 minutes, and then walk for three to five minutes. You're done!
Injury Risk
Whenever you run faster than you've been running, there's an increased risk of injury. This can be reduced by choosing a realistic goal, warming up even more on days when this is needed, and never pushing through pain, loss of function or swelling in a running body part. Continuing to run fast when there is damage can increase the time needed for repair.
It is also important to have enough rest after each workout to allow the muscles, tendons and the rest of your body to rebuild stronger. Most of my runners have improved more quickly on an every-other-day running program than when running more frequently.
Tuesday, December 2, 2008
Walking lunge with a twist
First I hope that you all had a great Thanksgiving. My daughter and I had a wonderful time with some friends who opened their home to us and made us feel like family. Great company, lots of fun, and plenty of tasty food. I hope you all had the same.
Now that Christmas is coming, I want to remind and encourage you to continue with your healthy goals and lets take those goals into the New Year. You will be so far ahead of the game...so let's keep the ball rolling with this next exercise move.
Walking Lunge with a Twist
This move targets the core along with the legs and butt! Love it!! You can use a weight plate or a dumbbell in this move.
Grab a 10-25 lb. weight plate or dumbbell and stand with your feet hip-width apart. Position the weight in front of your chest with your elbows bent and hands out in front of you. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. At the same time, twist your upper body 90 degrees to the right. Twist back to center and step back to start, then repeat, stepping with the left leg and twisting to the left. Twist back to center and step back to start. That is one rep. Do 8-12 reps.
Perfect Form: Sink low into the lunge but don't let your front knee extend past your toes. Keep your chest up and your back straight as you twist. Do the exercise in a nice, controlled, and slow motion. No quick and jerking movements.
"It is easy to be brave from a safe distance." -Aesop
Now that Christmas is coming, I want to remind and encourage you to continue with your healthy goals and lets take those goals into the New Year. You will be so far ahead of the game...so let's keep the ball rolling with this next exercise move.
Walking Lunge with a Twist
This move targets the core along with the legs and butt! Love it!! You can use a weight plate or a dumbbell in this move.
Grab a 10-25 lb. weight plate or dumbbell and stand with your feet hip-width apart. Position the weight in front of your chest with your elbows bent and hands out in front of you. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. At the same time, twist your upper body 90 degrees to the right. Twist back to center and step back to start, then repeat, stepping with the left leg and twisting to the left. Twist back to center and step back to start. That is one rep. Do 8-12 reps.
Perfect Form: Sink low into the lunge but don't let your front knee extend past your toes. Keep your chest up and your back straight as you twist. Do the exercise in a nice, controlled, and slow motion. No quick and jerking movements.
"It is easy to be brave from a safe distance." -Aesop
Thursday, November 20, 2008
The Great American Obsession
When you are on a mission to lose weight quickly, do you try to severely restrict your caloric intake, then wonder why you don't see the pounds slipping away?
Searching for a quick fix for shedding unwanted pounds seems to have become the "great American obsession."
Yes, cutting calories is crucial to weight loss, but go too low and your body goes into starvation mode, which slows your metabolism.
Our amazing bodies become accustomed to working with less energy and will begin preserving instead of burning calories. Longer periods of calorie deprivation can inspire your body to begin burning muscle, which in turn, lowers your metabolism by as much as 20 percent. Wow!! Talk about scary.
And if you ever puzzled over why it is recommended to only lose 1 or 2 pounds a week, it is because if you lose more, you will be losing valuable nutrients and muscle. (If you want to lose a pound a week, eliminate 500 calories per day.) According to the American Heart Association's Guidelines for Weight Management Program in Healthy Adults, women should not reduce their caloric intake to below 1,200 calories per day and men should not go below 1,500 calories per day.
When you go on very low-calorie diets, as well as many other diets, the scales may indicate you have lost weight, but the reality is you will have lost water and muscle weight, along with some of the fat. When normal eating habits are resumed, the water and fat will be regained, minus the muscle mass.
Reducing calories without introducing exercise into your weight loss program will further depress your metabolism. In a recent study published in the Journal of Applied Physiology, people who cut 230 calories out of their daily diet for a year and did not include exercise, lost muscle mass, strength and aerobic capacity. Research tells us that resistance training is a valuable tool for prevention of weight gain, however for weight loss, you need to change your caloric intake and add aerobic exercise.
Nine tips to burn fat
1. Resistance Training: Strength training will replace lost muscle tissue. Strengthening large muscles around thighs, arms, shoulders and back are key players in preventing muscle loss. With more muscle and less fat, you'll naturally be more active, which will help you burn still more calories.
2. Aerobic Exercise: You need an hour of aerobic exercise — at least five times per week —if you seriously want to lose weight. That doesn't need to be in one concentrated dose, because calorie-burning effects accumulate over time.
3. Mixing Cardio: When performing an aerobic activity, mix the steady-rate endurance, where you go nonstop for a certain amount of time, with interval workouts, where you vary the pace from somewhat easy to hard. If walking, alternate between fast walking and slower walking. Intervals burn a large amount of calories while offering a cardiovascular workout.
4. Challenge the Muscles: For building muscle tissue, it is important to gradually overload the muscles by increasing the weight load. Lifting weights that are too light doesn't send the right kind of signal for the muscles to get bigger and stronger.
5. Be a Fidgeter: People who physically move a lot, or fidget, burn on average 350 additional calories per day. So go ahead and talk with your hands or pace while talking on the phone, instead of sitting down.
6. Frequent Meals: Eating frequent meals during the day doesn't boost your metabolism, but keeps it working efficiently and at a steady state. However, it is easier to lose weight if you eat more little meals during the day as opposed to three big meals (at which people tend to eat more). The small meals during the day also help to keep your blood sugar at a much more healthy level.
7. Add Variety to the Workout: As the body adapts to what you are doing and reaches a plateau, vary the exercise movements: Change tempo, mix up the order of the exercises, add new exercises.
8. Keep a Journal: This will help to keep you on track with your exercise and eating habits. List your long-term and short-term goals; record your progress (good days and not so good days). And don't forget to give yourself little rewards when goals are accomplished.
9. Ignore Quick Fixes: Accept the fact there are no long-term magical quick fixes and commit to a lifetime of healthy nutritional eating habits and regular exercise. Learn to be patient!
Small steps will get you there.
Searching for a quick fix for shedding unwanted pounds seems to have become the "great American obsession."
Yes, cutting calories is crucial to weight loss, but go too low and your body goes into starvation mode, which slows your metabolism.
Our amazing bodies become accustomed to working with less energy and will begin preserving instead of burning calories. Longer periods of calorie deprivation can inspire your body to begin burning muscle, which in turn, lowers your metabolism by as much as 20 percent. Wow!! Talk about scary.
And if you ever puzzled over why it is recommended to only lose 1 or 2 pounds a week, it is because if you lose more, you will be losing valuable nutrients and muscle. (If you want to lose a pound a week, eliminate 500 calories per day.) According to the American Heart Association's Guidelines for Weight Management Program in Healthy Adults, women should not reduce their caloric intake to below 1,200 calories per day and men should not go below 1,500 calories per day.
When you go on very low-calorie diets, as well as many other diets, the scales may indicate you have lost weight, but the reality is you will have lost water and muscle weight, along with some of the fat. When normal eating habits are resumed, the water and fat will be regained, minus the muscle mass.
Reducing calories without introducing exercise into your weight loss program will further depress your metabolism. In a recent study published in the Journal of Applied Physiology, people who cut 230 calories out of their daily diet for a year and did not include exercise, lost muscle mass, strength and aerobic capacity. Research tells us that resistance training is a valuable tool for prevention of weight gain, however for weight loss, you need to change your caloric intake and add aerobic exercise.
Nine tips to burn fat
1. Resistance Training: Strength training will replace lost muscle tissue. Strengthening large muscles around thighs, arms, shoulders and back are key players in preventing muscle loss. With more muscle and less fat, you'll naturally be more active, which will help you burn still more calories.
2. Aerobic Exercise: You need an hour of aerobic exercise — at least five times per week —if you seriously want to lose weight. That doesn't need to be in one concentrated dose, because calorie-burning effects accumulate over time.
3. Mixing Cardio: When performing an aerobic activity, mix the steady-rate endurance, where you go nonstop for a certain amount of time, with interval workouts, where you vary the pace from somewhat easy to hard. If walking, alternate between fast walking and slower walking. Intervals burn a large amount of calories while offering a cardiovascular workout.
4. Challenge the Muscles: For building muscle tissue, it is important to gradually overload the muscles by increasing the weight load. Lifting weights that are too light doesn't send the right kind of signal for the muscles to get bigger and stronger.
5. Be a Fidgeter: People who physically move a lot, or fidget, burn on average 350 additional calories per day. So go ahead and talk with your hands or pace while talking on the phone, instead of sitting down.
6. Frequent Meals: Eating frequent meals during the day doesn't boost your metabolism, but keeps it working efficiently and at a steady state. However, it is easier to lose weight if you eat more little meals during the day as opposed to three big meals (at which people tend to eat more). The small meals during the day also help to keep your blood sugar at a much more healthy level.
7. Add Variety to the Workout: As the body adapts to what you are doing and reaches a plateau, vary the exercise movements: Change tempo, mix up the order of the exercises, add new exercises.
8. Keep a Journal: This will help to keep you on track with your exercise and eating habits. List your long-term and short-term goals; record your progress (good days and not so good days). And don't forget to give yourself little rewards when goals are accomplished.
9. Ignore Quick Fixes: Accept the fact there are no long-term magical quick fixes and commit to a lifetime of healthy nutritional eating habits and regular exercise. Learn to be patient!
Small steps will get you there.
Saturday, November 15, 2008
Guilt-Free Turkey Gravy
Gravy! I gotta have it on my turkey, mashed potatoes, and stuffing. If you follow the directions to "defatten" the pan juices (try to give yourself a little extra time to do this before dinner), it will turn out great....and not attach itself to your thighs.
Gravy
4 cups turkey broth and defatted pan juices (see note below)
1/4 c. cornstarch
1/4 c. cold water
salt and pepper to taste
In a large saucepan over medium heat, bring turkey broth and pan juices to a boil. Meanwhile, blend cornstarch and water until smooth. Whisking contantly, slowly add cornstarch mixture and continue stirring until the gravy is thickened. Season to taste with salt and pepper.
NOTE: To defat pan juices, pour poultry drippings into a glass measuring cup and refrigerate until the fat solidifies. Remove the fat layer and discard.
Per Serving:
12 calories, 2 g. carbohydrates, 1 g. protein, 0 g. fiber, 0.5 g. fat, 0 mg. cholesterol, 10 mg. sodium
Tip: While food is an important element of celebrating the season, it's not the only part. Know that you can entertain for the holidays and still stay focused. During the party, reduce your own exposure to food cues by keeping yourself moving. Walk around and visit with guests, play games, take pictures....anything to keep you busy and your hands occupied in a way that does not involve food.
Gravy
4 cups turkey broth and defatted pan juices (see note below)
1/4 c. cornstarch
1/4 c. cold water
salt and pepper to taste
In a large saucepan over medium heat, bring turkey broth and pan juices to a boil. Meanwhile, blend cornstarch and water until smooth. Whisking contantly, slowly add cornstarch mixture and continue stirring until the gravy is thickened. Season to taste with salt and pepper.
NOTE: To defat pan juices, pour poultry drippings into a glass measuring cup and refrigerate until the fat solidifies. Remove the fat layer and discard.
Per Serving:
12 calories, 2 g. carbohydrates, 1 g. protein, 0 g. fiber, 0.5 g. fat, 0 mg. cholesterol, 10 mg. sodium
Tip: While food is an important element of celebrating the season, it's not the only part. Know that you can entertain for the holidays and still stay focused. During the party, reduce your own exposure to food cues by keeping yourself moving. Walk around and visit with guests, play games, take pictures....anything to keep you busy and your hands occupied in a way that does not involve food.
Thanksgiving and Pumpkin Pie
I don't know about all of you, but I love to eat! And one of my favorite times of the year to eat is, of course, Thanksgiving. But boy do I feel those guilt pangs afterwards trying to remember (maybe I'm trying to forget) the long list of foods that I over-indulged in. But...I have come up with some recipes that will help me, and now you, feel less guilty while still being able to eat the foods that are so tasty. I will post these recipes over the next few days, and also throw in a few helpful hints and tips as well.
So I am going to kick start my recipe posts with my favorite....Pumpkin Pie! I could eat just the pie for my meal and be quite content. And what's a better way to start off a meal than with dessert?! Okay, that's backwards, but I really could start any meal on any given day with dessert.
Pumpkin Pie
1 unbaked 9-inch deep dish pie shell (4 cup volume)
3/4 c. granulated sugar
1 Tbsp. cornstarch
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/2 tsp. salt
2 large egg whites
1 15-oz. can Libby's 100% Pure Pumpkin
1 12-oz. can Nestle's Carnation Evaporated Fat Free Milk
Mix sugar, cornstarch, cinnamon, ginger and salt in small bowl. Beat egg whites lightly in large bowl. Stir in pumpkin and sugar mixture. Gradually stir in evaporated milk. Pour into pie shell. Bake in preheated 425 degree oven for 15 minutes. Reduce temperature to 350 degrees; bake for additional 30-40 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Garnish with light whipped cream, if desired. Do not freeze.
Serves: 8
Per one slice serving:
220 calories, 39 g. carbohydrates, 2 g. fiber, 6 g. protein, 5 g. fat, 5 mg. cholesterol, 300 mg. sodium
TIP: Using egg whites instead of whole eggs is a great way to reduce the fat content of a recipe while keeping the protein.
So I am going to kick start my recipe posts with my favorite....Pumpkin Pie! I could eat just the pie for my meal and be quite content. And what's a better way to start off a meal than with dessert?! Okay, that's backwards, but I really could start any meal on any given day with dessert.
Pumpkin Pie
1 unbaked 9-inch deep dish pie shell (4 cup volume)
3/4 c. granulated sugar
1 Tbsp. cornstarch
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/2 tsp. salt
2 large egg whites
1 15-oz. can Libby's 100% Pure Pumpkin
1 12-oz. can Nestle's Carnation Evaporated Fat Free Milk
Mix sugar, cornstarch, cinnamon, ginger and salt in small bowl. Beat egg whites lightly in large bowl. Stir in pumpkin and sugar mixture. Gradually stir in evaporated milk. Pour into pie shell. Bake in preheated 425 degree oven for 15 minutes. Reduce temperature to 350 degrees; bake for additional 30-40 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Garnish with light whipped cream, if desired. Do not freeze.
Serves: 8
Per one slice serving:
220 calories, 39 g. carbohydrates, 2 g. fiber, 6 g. protein, 5 g. fat, 5 mg. cholesterol, 300 mg. sodium
TIP: Using egg whites instead of whole eggs is a great way to reduce the fat content of a recipe while keeping the protein.
Saturday, November 1, 2008
The Holidays!!!
Okay, the season has officially begun. The time of sweets, treats, and lots of yummy, hard-to-say no food. This is such a difficult time for many of us....me included, when it comes to having some sense of control over ourselves and what we put into our mouths as we celebrate each holiday. Did you know that in the time frame from Halloween to the Super Bowl, the average American puts on 8-15 pounds. Yikes...SCARY!!!
I have tried to adopt the frame of mind that it is a holi-day, not a holi-week or a holi-month. So within reason, celebrate for that day, then you are done. Learn to say "no" to yourself and to others when they offer you food. Don't skip meals, plan ahead for social situations, and lighten up recipes. Instead of drippings and whole milk or cream in your gravy, try fat-free broth or skim milk. Instead of butter/margarine or oil in cookies or quick breads, use applesauce, nonfat yogurt or fruit puree.
Keep in mind that the holidays are for celebrating the people who are in your lives, not in how much we can eat. Because when it is all said and done, what do you want to remember most? Who you were with on that holiday, or what you ate that added a few pounds that you have worked so hard to get off in the first place? And if it is what you ate....isn't it usually the chocolate, toffee, fudge, pies, etc. that you remember that lead to your weight gain. Gain control, celebrate the holi-day, allow some room for a splurge, and once the day is over, back to your regular routine of taking care of the healthy you.
I have tried to adopt the frame of mind that it is a holi-day, not a holi-week or a holi-month. So within reason, celebrate for that day, then you are done. Learn to say "no" to yourself and to others when they offer you food. Don't skip meals, plan ahead for social situations, and lighten up recipes. Instead of drippings and whole milk or cream in your gravy, try fat-free broth or skim milk. Instead of butter/margarine or oil in cookies or quick breads, use applesauce, nonfat yogurt or fruit puree.
Keep in mind that the holidays are for celebrating the people who are in your lives, not in how much we can eat. Because when it is all said and done, what do you want to remember most? Who you were with on that holiday, or what you ate that added a few pounds that you have worked so hard to get off in the first place? And if it is what you ate....isn't it usually the chocolate, toffee, fudge, pies, etc. that you remember that lead to your weight gain. Gain control, celebrate the holi-day, allow some room for a splurge, and once the day is over, back to your regular routine of taking care of the healthy you.
Saturday, October 25, 2008
At home DVD use
As I said I would, here is a list of DVD options. If you prefer working out with an instructor, but don’t want to drive to the gym, exercise DVDs can be an effective way to get going in an exercise program. Yoga, Pilates or Fable’s Balletone exercise DVDs are all great ways to firm up and strengthen your body without the extra cost of buying equipment. To ensure you’re not buying DVDs that are out-of-date or created by an unsafe and uncertified instructor or a celebrity who may look the part, but doesn’t have the education to provide safe instruction, I offer the following tips:
DVD Buying Tips
• Confirm that the instructor is certified by an NCCA-accredited fitness organization such as ACE and has completed relevant continuing education
• Watch the DVD first to familiarize yourself with the content and practice. For learning proper technique, you may consider a book that describes individual Pilates and Yoga exercises in detail and offers modifications for beginning, intermediate and advanced exercise levels.
• When purchasing DVDs in a retail store, read up on the instructor’s level of certification and experience on the back cover. Never purchase a DVD based on the physical appearance of the instructor or celebrity status when their certification is missing or education isn’t up to par.
• Consider the following outlets: If you like variety or are looking for sport-specific stretching and flexibility exercises, look online at iTunes yoga or Pilates podcasts in the Apple iTunes Store or turn to the Amazon store.
• Netflix is better known for renting movies, but the online store rents fitness DVDs as well. Look for qualified instructors before clicking to rent.
• Corepower.com offers trial yoga on demand: It’s an online yoga studio with streaming video and audio exercises from experienced yoga instructors. Members can practice anytime 24-7, according to their Website.
• For Pilates DVDs, Chelik recommends pilates.com and peakpilates.com online stores.
• Fable’s Balletone DVDs, which fuses techniques drawn from dance, Pilates and fitness, can be found online at balletone.com.
I hope this helps. So now, you really have no legitimate excuse to not exercise. If you "don't have the time", c'mon?! I have provided you with enough to get into shape on your own at home with DVD tips and guidance as well as body weights minus the typical gym machines.
DVD Buying Tips
• Confirm that the instructor is certified by an NCCA-accredited fitness organization such as ACE and has completed relevant continuing education
• Watch the DVD first to familiarize yourself with the content and practice. For learning proper technique, you may consider a book that describes individual Pilates and Yoga exercises in detail and offers modifications for beginning, intermediate and advanced exercise levels.
• When purchasing DVDs in a retail store, read up on the instructor’s level of certification and experience on the back cover. Never purchase a DVD based on the physical appearance of the instructor or celebrity status when their certification is missing or education isn’t up to par.
• Consider the following outlets: If you like variety or are looking for sport-specific stretching and flexibility exercises, look online at iTunes yoga or Pilates podcasts in the Apple iTunes Store or turn to the Amazon store.
• Netflix is better known for renting movies, but the online store rents fitness DVDs as well. Look for qualified instructors before clicking to rent.
• Corepower.com offers trial yoga on demand: It’s an online yoga studio with streaming video and audio exercises from experienced yoga instructors. Members can practice anytime 24-7, according to their Website.
• For Pilates DVDs, Chelik recommends pilates.com and peakpilates.com online stores.
• Fable’s Balletone DVDs, which fuses techniques drawn from dance, Pilates and fitness, can be found online at balletone.com.
I hope this helps. So now, you really have no legitimate excuse to not exercise. If you "don't have the time", c'mon?! I have provided you with enough to get into shape on your own at home with DVD tips and guidance as well as body weights minus the typical gym machines.
Friday, October 24, 2008
No weight machines, No problem
Whew it has been a long couple of weeks. I really don't know where the time goes. And if your life is anything like mine, it just seems to get busier and crazier. I have recently taken on a new client who I met one day while out running errands. She and I started up a conversation while in the check out line and she was saying how tough it was to get to the gym every day because it takes preparation, drive time, etc. and it wastes so much time. So I talked with her about the benefits of working out at home using her own body weight and a few dumbbells. I think that she, like most people, think that you have to use the machines with big weights to get into shape....that is false! Unless you are looking to be a big body builder, then the gym is where you need to be. Otherwise all you have to do is lift your body weight to get into shape.
If the recent Olympic coverage this summer has inspired you to get in shape, deciding which infomercial fitness equipment will buy you Dara Torres’ six-pack abs or Nastia Liukin’s shapely legs is easy: The answer is “none.”
Ok, that hurt....perhaps a reminder that Olympians are rare specimens of physical perfection, genetics and talent helps ease the pain of this harsh reality check.
Still, many people overestimate the power of fancy fitness gym equipment, not realizing that using one’s own body weight is an excellent way to gain strength, flexibility and a more shapely physique. It doesn’t cost you a dime and can be done anywhere and at any time.
I will show you some highly effective exercises using merely body weight. I am currently putting together recommendations for equipment-free exercise DVDs from reputable fitness professionals. So keep an eye open for those. But in the meantime, these four exercises are all you need to get into shape.
*Squats
Squats rank high on my favorite exercise list for two reasons: Almost everyone can do a squat and variations are plenty. If you’ve never done a squat, you may want to practice by sitting down in a chair and standing back up.
The correct way to start a squat is to stand erect with a neutral spine and feet shoulder-width apart. Slowly lower your body with the hips moving back as if you’re sitting in a chair and maintain the weight directly over the heels or mid-foot. Lower to about 90 degrees of knee flexion or when your thighs are almost parallel to the ground, pause, and slowly return to the starting position. Squats will work your glutes, hamstrings and quadriceps, a sure way to strengthen and tone the butt and legs.
For variation, shift your body from side to side as you’re performing the squat or lift one knee up at the end of the squat to achieve a one-legged balance. To raise the level of difficulty, add a small towel, which is rolled up tightly and held length-wise in front of the body in an open chest position. Raising your arms above your head without losing the tension in the towel adds even more difficulty while engaging the upper body in the workout. Another variation would be to hold dumbbells, one in each hand. Start with 5 lb. dumbbells and once you become stronger, increase the weight.
*Lunges
Adding some front, back, side, diagonal and walking lunges to the squats will give you a complete lower-body workout.
For the front lunge, assume the same starting position as with the squat. Take a long step forward, landing on the ball of the foot and lower the rear knee to just short of touching the ground. Lower the front knee to about 90 degrees of knee flexion, pause, and return to the starting position. Repeat with the other leg. Always keep your front knee in line with your foot and ankle, chest lifted over the top of the hips, while looking straight head with the neck in a neutral position.
For a more challenging workout, perform a side lunge while holding a towel in both hands in front of the thighs; then step out into a lunge while reaching the end of the towel past the lunging leg. Push up from the side lunge into a side lift and balance as the arms circle toward the stationary leg to finish overhead.
*Push-Ups
Push-ups will help you develop your chest, shoulders, and upper arms.
Begin on the floor with the hands slightly wider than shoulder-width apart. Place your toes (for more advanced exercisers) or knees (for beginners) on the floor, keeping the back straight and torso supported by engaging the abdominals throughout the exercise. Press your body upward without locking the elbows, pause, and then lower until the elbows are at about a 90-degree angle. If this is too difficult, start by pushing up against a wall and then work your way to the floor.
*Abdominal Curl
If you want a firm tummy, abdominal curls will help you get there: Lie on your back with one knee bent keeping the foot flat on the floor while the other leg is extended. Cross your arms over the chest or place them, unclasped, behind the head with elbows out to the side maintaining a neutral spine. Then engage your abs by raising the shoulders and upper back off the floor toward the pelvis, and then return to the starting position. A good way to check for correct position is to picture yourself with an orange tucked between the chin and neck while curling up and down. And, don’t forget to breathe throughout the exercise movement.
"Strength does not come from physical capacity. It comes from an indomitable will."
Mohandas Gandhi
If the recent Olympic coverage this summer has inspired you to get in shape, deciding which infomercial fitness equipment will buy you Dara Torres’ six-pack abs or Nastia Liukin’s shapely legs is easy: The answer is “none.”
Ok, that hurt....perhaps a reminder that Olympians are rare specimens of physical perfection, genetics and talent helps ease the pain of this harsh reality check.
Still, many people overestimate the power of fancy fitness gym equipment, not realizing that using one’s own body weight is an excellent way to gain strength, flexibility and a more shapely physique. It doesn’t cost you a dime and can be done anywhere and at any time.
I will show you some highly effective exercises using merely body weight. I am currently putting together recommendations for equipment-free exercise DVDs from reputable fitness professionals. So keep an eye open for those. But in the meantime, these four exercises are all you need to get into shape.
*Squats
Squats rank high on my favorite exercise list for two reasons: Almost everyone can do a squat and variations are plenty. If you’ve never done a squat, you may want to practice by sitting down in a chair and standing back up.
The correct way to start a squat is to stand erect with a neutral spine and feet shoulder-width apart. Slowly lower your body with the hips moving back as if you’re sitting in a chair and maintain the weight directly over the heels or mid-foot. Lower to about 90 degrees of knee flexion or when your thighs are almost parallel to the ground, pause, and slowly return to the starting position. Squats will work your glutes, hamstrings and quadriceps, a sure way to strengthen and tone the butt and legs.
For variation, shift your body from side to side as you’re performing the squat or lift one knee up at the end of the squat to achieve a one-legged balance. To raise the level of difficulty, add a small towel, which is rolled up tightly and held length-wise in front of the body in an open chest position. Raising your arms above your head without losing the tension in the towel adds even more difficulty while engaging the upper body in the workout. Another variation would be to hold dumbbells, one in each hand. Start with 5 lb. dumbbells and once you become stronger, increase the weight.
*Lunges
Adding some front, back, side, diagonal and walking lunges to the squats will give you a complete lower-body workout.
For the front lunge, assume the same starting position as with the squat. Take a long step forward, landing on the ball of the foot and lower the rear knee to just short of touching the ground. Lower the front knee to about 90 degrees of knee flexion, pause, and return to the starting position. Repeat with the other leg. Always keep your front knee in line with your foot and ankle, chest lifted over the top of the hips, while looking straight head with the neck in a neutral position.
For a more challenging workout, perform a side lunge while holding a towel in both hands in front of the thighs; then step out into a lunge while reaching the end of the towel past the lunging leg. Push up from the side lunge into a side lift and balance as the arms circle toward the stationary leg to finish overhead.
*Push-Ups
Push-ups will help you develop your chest, shoulders, and upper arms.
Begin on the floor with the hands slightly wider than shoulder-width apart. Place your toes (for more advanced exercisers) or knees (for beginners) on the floor, keeping the back straight and torso supported by engaging the abdominals throughout the exercise. Press your body upward without locking the elbows, pause, and then lower until the elbows are at about a 90-degree angle. If this is too difficult, start by pushing up against a wall and then work your way to the floor.
*Abdominal Curl
If you want a firm tummy, abdominal curls will help you get there: Lie on your back with one knee bent keeping the foot flat on the floor while the other leg is extended. Cross your arms over the chest or place them, unclasped, behind the head with elbows out to the side maintaining a neutral spine. Then engage your abs by raising the shoulders and upper back off the floor toward the pelvis, and then return to the starting position. A good way to check for correct position is to picture yourself with an orange tucked between the chin and neck while curling up and down. And, don’t forget to breathe throughout the exercise movement.
"Strength does not come from physical capacity. It comes from an indomitable will."
Mohandas Gandhi
Monday, October 13, 2008
The Skinny on Energy Bars
I came across this article and thought it would be a great post for the week. I know that many of you, sometimes me included, feel that an energy bar before or after a workout with either give us the energy we need to get through the session, or provide us with energy and nutrients just after. But you need to be really careful because you may just consume as many, if not more, calories than what you just burned off.
Energy bars pack a punch of nutrients -- and calories
By Lisa Ryckman, Rocky Mountain News (Contact)
Published August 18, 2008 at 6 p.m.
"I like to have an energy bar after a workout, but I haven't been able to find one that has the right combination of nutrients and still tastes good. Any recommendations?"
First, a word about bars: Beware. It's easy to munch down all the calories you just burned during your workout with just one.
Some have too much fat, protein and sugar - as much as or more than your garden-variety candy bar. Some bars should be eaten by elite athletes or bodybuilders and not the average exerciser.
The American Council on Exercise lists eating high-energy bars during workouts of less than two hours as one of its top 10 most common mistakes. High energy often means high calorie.
On the other hand, if you're using a bar as a meal replacement, make sure it has sufficient protein, carbs, fat and calories - less than about 250 isn't going to keep you satisfied long. And don't be fooled into thinking that all the protein in those bars will magically turn into muscle when you work out.
Pig down more protein than you need and it's going to wind up around your middle. And beware of too much iron and fat-soluble vitamins such as A and D.
There are literally dozens of different formulations and flavors to choose from, but read the label carefully. If you still can't find anything that tickles your taste buds, make your own bar at home or build a bar online.
The Web site youbars.com allows you to create your own energy bar by picking from a list of ingredients, including six different kinds of nut butters, four different proteins, an orchard of dried fruits and all the nuts and seeds you'd ever want. There are even add-ins such as carob powder and organic granola, and infusions of extra vitamins and fiber.
Here's a tasty energy bar that costs a fraction of the store-bought variety.
Fruity Energy Bars
Makes 24 bars
2 cups whole wheat flour
1/2 cup ground flaxseed
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 cup butter
1/2 cup natural cane sugar
2 eggs
1/2 cup honey
1 teaspoon vanilla extract
3 cups old-fashioned oats
1/4 cup applesauce
1 1/2 cups coconut
1 small apple, peeled and chopped
1/2 cup raisins
1/2 cup chopped, dried dates
1 cup chopped walnuts or almonds (optional)
* In mixing bowl, stir together flour, flaxseed, baking soda, salt, cinnamon and nutmeg.
* In a separate bowl, beat butter and sugar.
* Add eggs, honey and vanilla.
* Slowly add dry mixture to wet mixture and beat together.
* Stir in oats, applesauce, coconut, fruit and nuts.
* Drop spoonfuls onto baking sheet.
* Bake 12-14 minutes at 350 degrees.
Nutritional information per serving: 218 cal., 8 g fat (5 g sat), 28 mg chol., 34 g carb., 26 g pro., 4 g fiber, 77 mg sodium.
Energy bars pack a punch of nutrients -- and calories
By Lisa Ryckman, Rocky Mountain News (Contact)
Published August 18, 2008 at 6 p.m.
"I like to have an energy bar after a workout, but I haven't been able to find one that has the right combination of nutrients and still tastes good. Any recommendations?"
First, a word about bars: Beware. It's easy to munch down all the calories you just burned during your workout with just one.
Some have too much fat, protein and sugar - as much as or more than your garden-variety candy bar. Some bars should be eaten by elite athletes or bodybuilders and not the average exerciser.
The American Council on Exercise lists eating high-energy bars during workouts of less than two hours as one of its top 10 most common mistakes. High energy often means high calorie.
On the other hand, if you're using a bar as a meal replacement, make sure it has sufficient protein, carbs, fat and calories - less than about 250 isn't going to keep you satisfied long. And don't be fooled into thinking that all the protein in those bars will magically turn into muscle when you work out.
Pig down more protein than you need and it's going to wind up around your middle. And beware of too much iron and fat-soluble vitamins such as A and D.
There are literally dozens of different formulations and flavors to choose from, but read the label carefully. If you still can't find anything that tickles your taste buds, make your own bar at home or build a bar online.
The Web site youbars.com allows you to create your own energy bar by picking from a list of ingredients, including six different kinds of nut butters, four different proteins, an orchard of dried fruits and all the nuts and seeds you'd ever want. There are even add-ins such as carob powder and organic granola, and infusions of extra vitamins and fiber.
Here's a tasty energy bar that costs a fraction of the store-bought variety.
Fruity Energy Bars
Makes 24 bars
2 cups whole wheat flour
1/2 cup ground flaxseed
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1/2 cup butter
1/2 cup natural cane sugar
2 eggs
1/2 cup honey
1 teaspoon vanilla extract
3 cups old-fashioned oats
1/4 cup applesauce
1 1/2 cups coconut
1 small apple, peeled and chopped
1/2 cup raisins
1/2 cup chopped, dried dates
1 cup chopped walnuts or almonds (optional)
* In mixing bowl, stir together flour, flaxseed, baking soda, salt, cinnamon and nutmeg.
* In a separate bowl, beat butter and sugar.
* Add eggs, honey and vanilla.
* Slowly add dry mixture to wet mixture and beat together.
* Stir in oats, applesauce, coconut, fruit and nuts.
* Drop spoonfuls onto baking sheet.
* Bake 12-14 minutes at 350 degrees.
Nutritional information per serving: 218 cal., 8 g fat (5 g sat), 28 mg chol., 34 g carb., 26 g pro., 4 g fiber, 77 mg sodium.
Italian Sausage Tailgate Heroes
What a perfect recipe for this time of year....how many of us are tailgating right now and eating everything in site just for the thrill of being there. This recipe is great because it is a true tailgating meal, tasty, and low in calories. You will love it, so enjoy!
This recipe serves: 6
Preparation time : 20 minutes
Cooking time : 45 minutes
Ingredients
2 tablespoons olive oil
1 pound sweet or spicy, reduced fat Italian sausage
1 red bell pepper, sliced into strips
1 green bell pepper, sliced into strips
1 yellow bell pepper, sliced into strips
1 large onion, sliced
1 cup beer
6 submarine rolls
1/4 cup Dijon mustard, optional
Cooking Instructions
1. In a large nonstick skillet, heat 1 tablespoon of the olive oil over medium heat. Slice the sausages in half lengthwise and add them to the skillet. Brown on each side for 5 to 7 minutes. Remove from the pan and keep warm.
2. Heat the remaining olive oil in the same skillet. Add the peppers and cook for 2 minutes. Add the onion and continue cooking for 10 minutes, turning occasionally.
3. Return the sausage to the pan, add the beer and cook for 5 minutes or until the sausages are completely done.
4. Meanwhile, toast the rolls. Place 2 sausage halves on each toasted roll and top with the peppers and onions. Serve with Dijon mustard, if desired.
Nutrition Facts
Serving Size 1 sandwich
Amount Per Serving
Calories 283
Protein 13 g
Total Carbohydrate 31 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber g
Sugar 8 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
This recipe serves: 6
Preparation time : 20 minutes
Cooking time : 45 minutes
Ingredients
2 tablespoons olive oil
1 pound sweet or spicy, reduced fat Italian sausage
1 red bell pepper, sliced into strips
1 green bell pepper, sliced into strips
1 yellow bell pepper, sliced into strips
1 large onion, sliced
1 cup beer
6 submarine rolls
1/4 cup Dijon mustard, optional
Cooking Instructions
1. In a large nonstick skillet, heat 1 tablespoon of the olive oil over medium heat. Slice the sausages in half lengthwise and add them to the skillet. Brown on each side for 5 to 7 minutes. Remove from the pan and keep warm.
2. Heat the remaining olive oil in the same skillet. Add the peppers and cook for 2 minutes. Add the onion and continue cooking for 10 minutes, turning occasionally.
3. Return the sausage to the pan, add the beer and cook for 5 minutes or until the sausages are completely done.
4. Meanwhile, toast the rolls. Place 2 sausage halves on each toasted roll and top with the peppers and onions. Serve with Dijon mustard, if desired.
Nutrition Facts
Serving Size 1 sandwich
Amount Per Serving
Calories 283
Protein 13 g
Total Carbohydrate 31 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber g
Sugar 8 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
Wednesday, October 8, 2008
Supine Chest Fly
I love this exercise because it is a break from the traditional barbell/dumbbell chest press. It will work your pectoral (chest) muscles differently and challenge them more.
Targeted Muscles: Pectoralis major, anterior deltoids
Starting Position: Begin supine (lying down) on the floor or bench with bent knees. Start with arms extended directly above your shoulders with your elbows slightly bent and your palms facing each other with a weight in each hand. Lower weights to about 90 degrees of shoulder abduction, or to where your arms are parallel to the floor which will give you a comfortable stretch in the pectorals.
Action: Adduct (or raise) the arms to the point above the shoulder joints. Pause, then slowly lower the arms to the starting position. As always, do the exercise to fatigue and do at least 2 sets, 3 if you are stronger.
Common Error:
Error: Lowering the arms too quickly and going past the comfortable starting position
Correction: Emphasize lowering the weights slowly and not letting the hands move out of the peripheral vision.
Variation: Incline or decline with a bench.
Equipment Variation: Elastic resistance in the standing or supine position with resistance placed behind the back.
"Each time you make a positive choice, you close the distance between the way you want to live and the lifestyle you want to leave behind."
Targeted Muscles: Pectoralis major, anterior deltoids
Starting Position: Begin supine (lying down) on the floor or bench with bent knees. Start with arms extended directly above your shoulders with your elbows slightly bent and your palms facing each other with a weight in each hand. Lower weights to about 90 degrees of shoulder abduction, or to where your arms are parallel to the floor which will give you a comfortable stretch in the pectorals.
Action: Adduct (or raise) the arms to the point above the shoulder joints. Pause, then slowly lower the arms to the starting position. As always, do the exercise to fatigue and do at least 2 sets, 3 if you are stronger.
Common Error:
Error: Lowering the arms too quickly and going past the comfortable starting position
Correction: Emphasize lowering the weights slowly and not letting the hands move out of the peripheral vision.
Variation: Incline or decline with a bench.
Equipment Variation: Elastic resistance in the standing or supine position with resistance placed behind the back.
"Each time you make a positive choice, you close the distance between the way you want to live and the lifestyle you want to leave behind."
Basic Turkey Chili
Okay, I feel fall in the air. And at home, in Utah, by this time of year we have already had our first snow-fall and the cold weather comfort foods have made their way out of the recipe books. I love chili and I have found one that you can incorporate into your menu without any guilt, because it is a healthy recipe. So enjoy it! YUM!
This recipe serves: 6
Preparation time : 15 minutes
Cooking time : 45 minutes
Ingredients
2 cloves garlic
2 tablespoons chili powder
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound lean ground turkey
1 onion, chopped
3 cups low-sodium chicken broth
1 16-ounce can kidney beans, drained and rinsed
Cooking Instructions
1. Combine the garlic, chili powder, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the ground turkey and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the chili powder mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the kidney beans, heat thoroughly and serve.
Nutrition Facts
Serving Size about 1 1/2 cups
Amount Per Serving:
Calories 208
Protein 21 g
Total Carbohydrate 10 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 3 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
This recipe serves: 6
Preparation time : 15 minutes
Cooking time : 45 minutes
Ingredients
2 cloves garlic
2 tablespoons chili powder
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound lean ground turkey
1 onion, chopped
3 cups low-sodium chicken broth
1 16-ounce can kidney beans, drained and rinsed
Cooking Instructions
1. Combine the garlic, chili powder, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the ground turkey and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the chili powder mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the kidney beans, heat thoroughly and serve.
Nutrition Facts
Serving Size about 1 1/2 cups
Amount Per Serving:
Calories 208
Protein 21 g
Total Carbohydrate 10 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 3 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
Monday, September 29, 2008
Instant Oatmeal - A Power Food
Did you know that oatmeal is considered a power food? It took me a long time before I came to accept it as so....oatmeal and I never really got along. It was always a bit too mushy for me. However, I persevered and overcame my "fear" of trying to gag it down because it is so good for us. Oatmeal can propel you through sluggish mornings. You can also down a bowl a couple of hours before a workout to feel fully energized by the time you hit the gym or yoga mat, or at night to avoid a late-nite binge. It couldn't be easier to prepare - just add water. Buy the unsweetened, unflavored variety and use other power foods such as milk and berries to sweeten the taste.
Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber. It also works like a bouncer for your body, showing troublemakers the door. For example, soluble fiber helps remove LDL (bad) cholesterol from your system. So, in essence, it helps fight against heart disease, diabetes, colon cancer, and obesity. And, what makes it a power food, you ask? It has superpowers to boost energy, reduce cholesterol (like I just stated), and it maintains blood sugar levels.
So adding a bowl of oatmeal to your daily nutritional intake benefits you more than you probably realize.
Eat in good health!!!
Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber. It also works like a bouncer for your body, showing troublemakers the door. For example, soluble fiber helps remove LDL (bad) cholesterol from your system. So, in essence, it helps fight against heart disease, diabetes, colon cancer, and obesity. And, what makes it a power food, you ask? It has superpowers to boost energy, reduce cholesterol (like I just stated), and it maintains blood sugar levels.
So adding a bowl of oatmeal to your daily nutritional intake benefits you more than you probably realize.
Eat in good health!!!
10 GREAT 100-calorie snacks
It gets to be that time of the day when you are so hungry that you could eat just about anything....even a horse. I have so been there and done that. Did you know that it only takes 100 calories to stave off hunger. Here are 10 healthy pack-and-go snack ideas for us very busy people guaranteed to tide you over until your next meal.
1. 2 cups air popped popcorn with 2 tbsp. grated parmesan cheese.
2. 1/2 banana sprinkled with cinnamon; 1 tsp. almond butter mixed with 1 tsp. plain
nonfat yogurt for dipping.
3. 2-oz. can of king salmon.
4. 1/2 tbsp. avocado spread on 3 whole grain crackers.
5. 10 kalamata (greek) olives.
6. 1 medium hard-boiled egg
7. 10 almonds and 15 dried berries.
8. small baked potato topped with 1/2 tsp. dried onion flakes mixed with 2 tbsp. non- fat plain yogurt.
9. 1 graham cracker; 2 tsp. tahini (sesame butter)
10. 2 large strawberries and 1/2 oz. dark chocolate (melted in a microwave) for
dipping.
Remember that 2-3 hours is the maximum number of hours you should go between meals if you want to keep your hunger in check.
1. 2 cups air popped popcorn with 2 tbsp. grated parmesan cheese.
2. 1/2 banana sprinkled with cinnamon; 1 tsp. almond butter mixed with 1 tsp. plain
nonfat yogurt for dipping.
3. 2-oz. can of king salmon.
4. 1/2 tbsp. avocado spread on 3 whole grain crackers.
5. 10 kalamata (greek) olives.
6. 1 medium hard-boiled egg
7. 10 almonds and 15 dried berries.
8. small baked potato topped with 1/2 tsp. dried onion flakes mixed with 2 tbsp. non- fat plain yogurt.
9. 1 graham cracker; 2 tsp. tahini (sesame butter)
10. 2 large strawberries and 1/2 oz. dark chocolate (melted in a microwave) for
dipping.
Remember that 2-3 hours is the maximum number of hours you should go between meals if you want to keep your hunger in check.
Monday, September 22, 2008
Fact or Fiction: Cola-type soft drinks can damage your kidneys
FACT!!! Despite the fact that cola drinks are globally popular, there is absolutely nothing even remotely healthy about cola drinks. Drinking 16 ounces or more daily (whether it is diet or regular), doubles your risk of chronic kidney disease, according to a recent NIH study. While it is already known that consuming any type of soft drink - the average American adult consumes 59 gallons' worth per year - is associated with several risk factors for kidney disease (hypertension, diabetes, and kidney stones....just ask my brother-in-law about his kidney stones), the spike in the cola category was amazing. And cola has another knock against it...consumption is associated with significantly lower bone density in women, increasing the risk of osteoporosis and bone fractures. So, the bottom line is that if you are going to indulge in an occasional soda, go for Sprite, 7-Up, ginger ale, and other non-cola drinks. The NIH study found that non-cola drinks didn't have the same impact on the kidneys. But you'll be better off if you skip soda altogether, even the sugar-free varities; recent research showed an association between drinking diet soda and weight gain. Isn't that what we are trying to battle, anyway. Besides, think about it....do you really want to put something into your body with ingredients that you can't even pronounce, let alone know what they really are. Can't you take a Coke and pour it on your corroded car battery to remove the corrosion? Can't you take that same cola and pour it into your toilet bowl to remove lime deposits? Makes me go UUGGGHHHH!!!
"All things are difficult before they are easy."
"All things are difficult before they are easy."
Friday, September 19, 2008
A breakfast question answered
Hello everyone! I am back from my much needed and much anticipated trip. Due to weather, our plans were changed a bit and we did not get to New Mexico. But hopefully one day I can get there. None-the-less, I had a great time and had so much fun. I can't wait to go again with the same people sometime soon.
So, while I was gone, I received a few messages about what to do for breakfasts. Many of you seem stuck and want some ways to change it up but still want to make sure you are getting all of the proper food groups and nutrients. So here are some examples of breakfasts:
1) 1 c. high protein, high fiber cereal(at least 8 g. protein and 5 g. fiber per cup)
1/2 c. skim milk
1/2 c. blueberries
Coffee or tea
Water (at least 8 oz.)
Total of 274 calories
2) 1 c. nonfat cottage cheese (add a few chunks of pineapple if wanted)
1/4 c. sliced strawberries
10 almonds
Coffee or tea
Water (at least 8 oz.)
Total of 301 calories
3) 1 whole wheat English muffin, split
4 hard boiled egg whites
2 tomato slices
1 slice reduced-fat cheese (5 g. fat or less per oz.)
On muffin, spread egg whites, place tomato on egg whites and top with 1/2 slice
cheese on each half. Toast in toaster oven until cheese is melted.
1 c. diced cantaloupe
Coffee or tea
Water (at least 8 oz.)
Total of 295 calories
Hope that helps. The last one with the English muffin is my favorite. I kind of feel like I am cheating and eating a McMuffin.
So, while I was gone, I received a few messages about what to do for breakfasts. Many of you seem stuck and want some ways to change it up but still want to make sure you are getting all of the proper food groups and nutrients. So here are some examples of breakfasts:
1) 1 c. high protein, high fiber cereal(at least 8 g. protein and 5 g. fiber per cup)
1/2 c. skim milk
1/2 c. blueberries
Coffee or tea
Water (at least 8 oz.)
Total of 274 calories
2) 1 c. nonfat cottage cheese (add a few chunks of pineapple if wanted)
1/4 c. sliced strawberries
10 almonds
Coffee or tea
Water (at least 8 oz.)
Total of 301 calories
3) 1 whole wheat English muffin, split
4 hard boiled egg whites
2 tomato slices
1 slice reduced-fat cheese (5 g. fat or less per oz.)
On muffin, spread egg whites, place tomato on egg whites and top with 1/2 slice
cheese on each half. Toast in toaster oven until cheese is melted.
1 c. diced cantaloupe
Coffee or tea
Water (at least 8 oz.)
Total of 295 calories
Hope that helps. The last one with the English muffin is my favorite. I kind of feel like I am cheating and eating a McMuffin.
Saturday, September 13, 2008
And off I go!
Hey ya'll. Well, I am off on my vacation adventure. I literally have one foot out the door, but wanted to post a note before I left. Part of my trip will be spent in New Mexico at a cattle ranch. And the other part will be spent at Possum Kingdom. I am so excited for many reasons for this trip.
So, keep all of your questions and when I return I will answer them. Have a great week and exercise, exercise, exercise.
So, keep all of your questions and when I return I will answer them. Have a great week and exercise, exercise, exercise.
Friday, September 12, 2008
Scissors for ABS
This exercise is a great addition to your AB routine. While its main focus are the rectus abdominis, it also works the obliques, transversus abdominis and the iliopsoas muscles....laymans terms, the whole stomach. Yea! We love that!
Lie flat on the floor with your legs extended, toes pointed and hands by your sides. Tuck your pelvis under you by flattening your back into the floor and lift both legs off the floor a few inches, keeping legs straight. Alternately kick your legs up and down using an even cadence. Do as many as you can before you just can't do any more, rest, then do it again!
SAFETY NOTE: Avoid excessively arching your lower back. If your back is arching a lot try raising both legs a little higher until it normalizes, or place your hands flat right under your buttocks to help with that pelvic tilt.
"Each time you make a positive choice, you close the distance between the way you want to live and the lifestyle you want to leave behind."
Lie flat on the floor with your legs extended, toes pointed and hands by your sides. Tuck your pelvis under you by flattening your back into the floor and lift both legs off the floor a few inches, keeping legs straight. Alternately kick your legs up and down using an even cadence. Do as many as you can before you just can't do any more, rest, then do it again!
SAFETY NOTE: Avoid excessively arching your lower back. If your back is arching a lot try raising both legs a little higher until it normalizes, or place your hands flat right under your buttocks to help with that pelvic tilt.
"Each time you make a positive choice, you close the distance between the way you want to live and the lifestyle you want to leave behind."
Monday, September 8, 2008
The "Facts of Life"
Okay. A woman found my blog and after reading my entries about ABS, she decided to call me. We talked for what seemed like hours. Great woman, very spunky, seems like a lot of fun, and very motivated. However, she was extremely frustrated with that fact that she has been trying for months and months to do her best to define her abdominal muscles to achieve that ever-so-desireable 6 pack; but to no avail. So after talking about her exercise regime, I came to the conclusion that she simply is not eating clean. And by eating "clean" I mean this: You can't cancel out a Big Mac and fries with a workout -- or even two workouts. Fitness conscious women know that what you eat is responsible for the way you look. When you eat clean, you will shed superfluous fat like there's no tomorrow. Even morbidly obese people who have adopted the clean-eating lifestyle have enjoyed a whole new existence with not only lower body fat levels but also with a healthier body and the prospect of living a longer, happier life. Proper nutrition will bring out your lean muscle and help your abs pop just the way you want them. Of course, and as always, maintaining a good cardio and weight training routine will get you there even faster. So for clean eating I mean this...
- Eat six small meals per day.
- Eat lean protein and complex carbohydrates at every meal.
- Lean protein = lean poultry, fish, egg whites, soy beans, legumes, lentils,
and limited nuts.
- Complex carbohydrates = fresh fruit and vegetables, whole grains.
- Drink plenty of water every day. At least 3 liters.
- Avoid all processed, refined and chemically charged foods.
- Avoid sugars, except for naturally occurring sugars in fruit.
- Avoid trans and saturated fats.
- Avoid sodas and juices since they contain loads of sugar, either fake or real.
- Limit treats to one per week rather than an entire day.
Perseverance is the key. If you are regular with your workouts and consistent with your clean eating, you will succeed. There can be no other result. So when you are feeling too lazy, tired, or whatever the excuse may be to go to the gym....go to the gym. Don't feel like eating clean today? Eat clean today.
"If I lack the courage to start, I have already finished."
- Eat six small meals per day.
- Eat lean protein and complex carbohydrates at every meal.
- Lean protein = lean poultry, fish, egg whites, soy beans, legumes, lentils,
and limited nuts.
- Complex carbohydrates = fresh fruit and vegetables, whole grains.
- Drink plenty of water every day. At least 3 liters.
- Avoid all processed, refined and chemically charged foods.
- Avoid sugars, except for naturally occurring sugars in fruit.
- Avoid trans and saturated fats.
- Avoid sodas and juices since they contain loads of sugar, either fake or real.
- Limit treats to one per week rather than an entire day.
Perseverance is the key. If you are regular with your workouts and consistent with your clean eating, you will succeed. There can be no other result. So when you are feeling too lazy, tired, or whatever the excuse may be to go to the gym....go to the gym. Don't feel like eating clean today? Eat clean today.
"If I lack the courage to start, I have already finished."
Sunday, September 7, 2008
ABS's Worst Enemy
Have you ever noticed your profile starting to resemble a pregnant woman midday? Of course you have, we all have experienced that at some point...if not daily. Bloating is no fun!!! Your stomach gets distended and tender and you just feel awful. The best way to combat bloating is to prevent it from starting in the first place. Here are the best ways to avoid bloating:
- Avoid excessive salt
- Drink plenty of water
- Avoid chewing gum
- Chew food thoroughly
- Avoid excessive salt
- Drink plenty of water
- Avoid chewing gum
- Chew food thoroughly
Abs again with the Bench V-Up
Hey ya'll. I am going to try to post a few more entries over the next week as I will be going out of town starting on the 13th of September. Those of you who like to call and ask your questions, save them until I return and I will answer them then.
So here is the next in the series of stomach exercises. Enjoy!
Bench V-Up
Targets the rectus abdominis.
Sit on the edge of a bench perpendicular to it (you can also do this exercise on the floor). Firmly grasp the other side of the bench with your hands behind you. Keep your feet together, legs straight, and lift your legs off the ground until they are parallel to the ground and lean back slighty. Keep your back straight and your chin lifted. Crunch up as you simultaneously lift your legs up toward the ceiling forming a "V" with your body. Hold for a second and slowly lower to the start position and repeat.
"Ideas don't work unless 'I' do".
So here is the next in the series of stomach exercises. Enjoy!
Bench V-Up
Targets the rectus abdominis.
Sit on the edge of a bench perpendicular to it (you can also do this exercise on the floor). Firmly grasp the other side of the bench with your hands behind you. Keep your feet together, legs straight, and lift your legs off the ground until they are parallel to the ground and lean back slighty. Keep your back straight and your chin lifted. Crunch up as you simultaneously lift your legs up toward the ceiling forming a "V" with your body. Hold for a second and slowly lower to the start position and repeat.
"Ideas don't work unless 'I' do".
Thursday, August 28, 2008
More Abs...the Reverse Crunch
Here is another great stomach exercise to work on those fantabulous abs your are searching for. Keep in mind that while you do any ab work, keep the entire stomach girdle tight and contracted.
Reverse Crunch (working the middle and lower abs)
Lie on a flat bench (or on the floor if you are at home, holding onto something that is weighted and stable enough to hold your weight). Face up, holding the sides of the bench (or other object) with your hands behind your head. Your knees should be bent throughout the exercise. Start with your toes touching the ground; bring your legs back and curl your butt and torso until your butt lifts off the bench (or floor); lower until your toes "kiss" the ground and repeat to fatigue.
Reverse Crunch (working the middle and lower abs)
Lie on a flat bench (or on the floor if you are at home, holding onto something that is weighted and stable enough to hold your weight). Face up, holding the sides of the bench (or other object) with your hands behind your head. Your knees should be bent throughout the exercise. Start with your toes touching the ground; bring your legs back and curl your butt and torso until your butt lifts off the bench (or floor); lower until your toes "kiss" the ground and repeat to fatigue.
Saturday, August 23, 2008
2 Yummy Appetizers!!
While working with one of my clients the other day, she had mentioned that she loves cucumbers and needed a new way to to incorporate them into her daily menu to add variety. So Alma, this cucumber recipe is for you.
Feta-Walnut Stuffed Cucumbers
1/2 c. walnut halves (a great source of omega-3 fats)
1/4 c. chopped fresh parsley
1/2 c. crumbled feta cheese
1/4 c. fat-free milk
1 sm. garlic clove, minced (1/2 tsp)
1/2 tsp. mild paprika
1/8 tsp. ground red pepper
4 med. cucumbers, peeled, halved lengthwise, and seeded
1. Combine walnuts and parsley in blender or food processor and pulse until powdery in texture. Add cheese, milk, garlic, paprika, and ground red pepper and puree until smooth.
2. Fill cucumbers with feta-walnut mixture, patting into place with fork or spoon. Slice into wedges and lighty sprinkle tops with extra paprika.
Nutritional info per serving: 164 cal, 6 g pro, 8 g carb, 3 g fiber, 12.5 g fat, 17 mg chol, 222 mg sodium.
Now for the second recipe. I am throwing this one in there simply because I LOVE mushrooms! And portobellos are one of the best sources of selenium, which may protect against cancer. Adequate selenium is also required for DNA repair.
Portobello Parmesan
1 tbsp. extra virgin olive oil
4 firm portobello mushrooms (4" diameter), stems and gills removed, leave edges of caps intact
3/4 c. fat-free ricotta cheese
1/2 c. shredded reduced-fat mozzarella cheese
1 lg. clove garlic, minced (about 1 tsp.)
1 med. firm-ripe tomato, thinly sliced
1 tbsp. fresh thyme leaves
3 tbsp. grated parmesan cheese
1. Place large ovenproof skillet over medium heat. After about a minute, add oil and swirl to coat pan. Lay mushrooms cap-side down in skillet and cook undisturbed about 10 minutes. Turn and cook on other side 10 minutes. Turn over again.
2. Combine ricotta, mozzarella, and garlic in small bowl. Season with freshly ground black pepper to taste.
3. Spoon about 3 tbsp. of the ricotta mixture into each mushroom cap (leave in pan), spreading gently into place.
4. Preheat broiler.
5. Arrange a few tomato slices onto each mushroom and sprinkle evenly with thyme and parmesan. Broil about 5 minutes or until tops turn golden brown. (Watch carefully to prevent burning).
6. Serve as a whole, or cut into quarters for bite-size pieces.
Nutritional info per serving (one serving is a whole mushroom): 156 cal, 12 g. pro, 11 g. carb, 2 g. fiber, 7 g. fat, 18 mg. chol, 214 mg. sodium.
Feta-Walnut Stuffed Cucumbers
1/2 c. walnut halves (a great source of omega-3 fats)
1/4 c. chopped fresh parsley
1/2 c. crumbled feta cheese
1/4 c. fat-free milk
1 sm. garlic clove, minced (1/2 tsp)
1/2 tsp. mild paprika
1/8 tsp. ground red pepper
4 med. cucumbers, peeled, halved lengthwise, and seeded
1. Combine walnuts and parsley in blender or food processor and pulse until powdery in texture. Add cheese, milk, garlic, paprika, and ground red pepper and puree until smooth.
2. Fill cucumbers with feta-walnut mixture, patting into place with fork or spoon. Slice into wedges and lighty sprinkle tops with extra paprika.
Nutritional info per serving: 164 cal, 6 g pro, 8 g carb, 3 g fiber, 12.5 g fat, 17 mg chol, 222 mg sodium.
Now for the second recipe. I am throwing this one in there simply because I LOVE mushrooms! And portobellos are one of the best sources of selenium, which may protect against cancer. Adequate selenium is also required for DNA repair.
Portobello Parmesan
1 tbsp. extra virgin olive oil
4 firm portobello mushrooms (4" diameter), stems and gills removed, leave edges of caps intact
3/4 c. fat-free ricotta cheese
1/2 c. shredded reduced-fat mozzarella cheese
1 lg. clove garlic, minced (about 1 tsp.)
1 med. firm-ripe tomato, thinly sliced
1 tbsp. fresh thyme leaves
3 tbsp. grated parmesan cheese
1. Place large ovenproof skillet over medium heat. After about a minute, add oil and swirl to coat pan. Lay mushrooms cap-side down in skillet and cook undisturbed about 10 minutes. Turn and cook on other side 10 minutes. Turn over again.
2. Combine ricotta, mozzarella, and garlic in small bowl. Season with freshly ground black pepper to taste.
3. Spoon about 3 tbsp. of the ricotta mixture into each mushroom cap (leave in pan), spreading gently into place.
4. Preheat broiler.
5. Arrange a few tomato slices onto each mushroom and sprinkle evenly with thyme and parmesan. Broil about 5 minutes or until tops turn golden brown. (Watch carefully to prevent burning).
6. Serve as a whole, or cut into quarters for bite-size pieces.
Nutritional info per serving (one serving is a whole mushroom): 156 cal, 12 g. pro, 11 g. carb, 2 g. fiber, 7 g. fat, 18 mg. chol, 214 mg. sodium.
Friday, August 22, 2008
Focusing on ABS!!!
Okay. Many of you have been asking me for more exercises to help define your abs. So I will be posting a series of exercises to help you achieve that...whether you just want stronger stomach muscles or if you are looking for the infamous 6 pack. Keep in mind that if you are going for the 6 pack option, cardio and clean eating need to be a part of your routine.
So I present to you the first in the series of exercises that I have found beneficial in creating a stronger stomach.
Modified Bench Crunch
(works all regions of stomach muscles focusing on rectus abdominus)
Lie flat on your back on the floor. Place your lower legs (calf area) on a flat bench or chair. Your quads should be in a vertical position. Place your hands behind your ears and attempt to lift your head and shoulders up off the ground, avoiding pulling on your neck. At the same time lift your calves off the bench and bring your knees toward your elbows. As you sit up, aim to touch your elbows to your knees. Lower your calves to resting on the bench and your shoulders to the floor, then repeat.
There is no set number of repetitions for ab exercises. Just aim to do a couple of sets to complete fatigue.
" 'Can't' is a state of mind that I won't entertain".
So I present to you the first in the series of exercises that I have found beneficial in creating a stronger stomach.
Modified Bench Crunch
(works all regions of stomach muscles focusing on rectus abdominus)
Lie flat on your back on the floor. Place your lower legs (calf area) on a flat bench or chair. Your quads should be in a vertical position. Place your hands behind your ears and attempt to lift your head and shoulders up off the ground, avoiding pulling on your neck. At the same time lift your calves off the bench and bring your knees toward your elbows. As you sit up, aim to touch your elbows to your knees. Lower your calves to resting on the bench and your shoulders to the floor, then repeat.
There is no set number of repetitions for ab exercises. Just aim to do a couple of sets to complete fatigue.
" 'Can't' is a state of mind that I won't entertain".
Friday, August 15, 2008
Key West Chicken-Avocado Sandwiches
I just LOVE avocados! When I found this recipe in the Prevention magazine, I tried it and it is now one of my favorite lunches. It is healthy and tasty to boot! Try it and let me know what you think. The following recipe serves 4.
1 c. mashed avocado
1 tbsp. freshly squeezed lime juice
1/2 tsp green pepper sauce (Tabasco), optional
1 c. baby spinach
10 oz. grilled or roasted chicken breast, sliced
1 mango, peeled, pitted, and sliced (about 1 cup)
4 small whole grain rolls, split (2 oz. each)
(when buying rolls, check the calorie count and aim for 150-108,
on the nutrition label.)
1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tbsp. each of the avocado-lime mixture.
2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.
3. Enjoy!
Nutritional info per sandwich
367 calories, 29 g. protein, 41 g. carbs, 8 g. fiber, 11 g. fat, 2.5 g. sat. fat, 60 mg. cholesterol, 355 mg. sodium.
1 c. mashed avocado
1 tbsp. freshly squeezed lime juice
1/2 tsp green pepper sauce (Tabasco), optional
1 c. baby spinach
10 oz. grilled or roasted chicken breast, sliced
1 mango, peeled, pitted, and sliced (about 1 cup)
4 small whole grain rolls, split (2 oz. each)
(when buying rolls, check the calorie count and aim for 150-108,
on the nutrition label.)
1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tbsp. each of the avocado-lime mixture.
2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.
3. Enjoy!
Nutritional info per sandwich
367 calories, 29 g. protein, 41 g. carbs, 8 g. fiber, 11 g. fat, 2.5 g. sat. fat, 60 mg. cholesterol, 355 mg. sodium.
Wednesday, August 13, 2008
How women build muscle
Okay, I'm back. My computer is fixed...thank goodness!!! What an ordeal. Thanks to you all for your phone calls and questions. I hope I have helped answer them all, with a little motivation added in. Some of you had the same thought in mind regarding women and strength training. And while we talked about some of your issues and questions, here is a little more info to help you out.
There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of herculean proportions.
Other women have tried it and been less than thrilled with the results. Don't worry, people say. Women can't build muscle like men. They don't have enough testosterone. This is, in fact, only partly true.
Many women, believing they wouldn't build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn't fit and they had gained muscle weight.
The truth is, not everyone responds to training in quite the same way. While testosterone plays a role in muscle development, the answer to why some men and women increase in muscle size and others don't, lies within our DNA.
We are predisposed to respond to exercise in a particular way, in large part, because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.\
It is a question of body type. All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens.
Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.
One of the fundamental principles of strength training is that if you overload the muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step/bench training or stair-stepping result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload.
For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.
So, train by the rules. When it comes to strength training, the old rule still applies: to get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions.
It's encouraging to note that just like men, most women will experience a 20 percent to 40 percent increase in muscular strength after several months of resistance training. Notice that I said, "several months". Because it can take, depending on your body type and by how committed you are to your program, upwards of 4 months or more to see that muscular strength increase, more months to really get where you want to be, then making it a lifestyle so that you continue to stay on program to maintain. Yes, it is a lot of hard work....but it is soooo worth it!!!
Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike.
Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.
There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of herculean proportions.
Other women have tried it and been less than thrilled with the results. Don't worry, people say. Women can't build muscle like men. They don't have enough testosterone. This is, in fact, only partly true.
Many women, believing they wouldn't build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn't fit and they had gained muscle weight.
The truth is, not everyone responds to training in quite the same way. While testosterone plays a role in muscle development, the answer to why some men and women increase in muscle size and others don't, lies within our DNA.
We are predisposed to respond to exercise in a particular way, in large part, because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.\
It is a question of body type. All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens.
Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.
One of the fundamental principles of strength training is that if you overload the muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step/bench training or stair-stepping result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload.
For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.
So, train by the rules. When it comes to strength training, the old rule still applies: to get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions.
It's encouraging to note that just like men, most women will experience a 20 percent to 40 percent increase in muscular strength after several months of resistance training. Notice that I said, "several months". Because it can take, depending on your body type and by how committed you are to your program, upwards of 4 months or more to see that muscular strength increase, more months to really get where you want to be, then making it a lifestyle so that you continue to stay on program to maintain. Yes, it is a lot of hard work....but it is soooo worth it!!!
Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike.
Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.
Sunday, August 10, 2008
I'm still here...
Hey ya'll. Yes, I'm still around just haven't had a chance to post anything new in a while...unfortunately my computer died! My hard-drive is fried and I am in the process of having a new hard-drive installed. So I am taking advantage of my sister and her computer just to update you all and let you know that I will be back up and running in just a couple of days. Please remember that you can always call me with any questions, as many of you have been doing already, which I welcome.
And, be on the outlook in the next week or so as I will be having some new promotions and discounts/offers. I'm pretty excited about them as I know you will be, too.
I will chat with ya'll soon and keep up the good work! Exercise hard and in good health.
"There is something terribly appealing about finding out 'what she will do' when the she is you."
And, be on the outlook in the next week or so as I will be having some new promotions and discounts/offers. I'm pretty excited about them as I know you will be, too.
I will chat with ya'll soon and keep up the good work! Exercise hard and in good health.
"There is something terribly appealing about finding out 'what she will do' when the she is you."
Sunday, July 27, 2008
Hula Hoops and Jump Ropes
Hula hoops and jump ropes offer two inexpensive ways to get in shape. Remember the good ole days when going out to recess meant hula hoops and double-dutch? Bring a bit of the old times back into your workout sessions....yes, men too!
Hula Hoops
Benefits: Develops static balance and improves core/trunk conditioning and flexibility. Plus, it requires considerable abdominal or 'core' muscle activity, and promotes balance. It is also good for pelvic flexibility. Only problem is that it's not much of a cardio challenge unless you do it for a sustained period.
What you need: A hula hoop.
How you play: Get the right size hoop (http://www.canyonhoops.com/). Most hoops sold at the big stores like Target or Kmart are kids' hoops. Unless you are very small or have the energy of a 6-year-old, you should avoid buying a kids' hoop. Adults need adult-size hoops that are larger in diameter and heavier. The measurement from the floor to the top of the hoop should be between 36 and 42 inches, or more for larger men and extremely overweight individuals. Anything from as little as 1 pound up to 5 pounds is common for adult hoops. You can get a lighter hoop to make your work a bit harder.
How to get started? First, give yourself plenty of room. Step into the circle, and place the hoop firmly against your back with your hands on both sides. With your knees slightly bent, put one foot a bit in front of the other in a relaxed, comfortable position. Give the hoop a fast spin around your waist [the hoop should rotate over your bellybutton]. Using a rocking motion, mostly back and forth, catch the hoop and 'bump' it in the front of your body then the back. Do not try to turn with the hoop in a circular motion. Get in the rhythm.
Having trouble keeping it going? Try putting the opposite foot in front and rotating the hoop in the opposite direction. Most right-handed people rotate the hoop from right to left, and left-handed people clockwise, left to right. Try it both ways and you will immediately see which is best for you. By adding a little music, you can put more spice to your hoop workout.
How many calories you burn (based on a 155-pound person): Basic hula hooping burns about 5.2 calories per minute, or 158 calories for a half-hour. If you get fancy, dancing and moving around, you could burn up to 7.6 calories per minute, or about 229 calories for a half-hour.
Jumping Rope
Benefits: It develops endurance, quickness or both, depending on how you train. Improves coordination, timing, rhythm, agility and upper- and lower-body muscle tone. It's inexpensive and has literally hundreds to thousands of skills for variety.
Jumping rope has a good cardio emphasis, some low-intensity power, balance, coordination and agility, and could offer some benefits to flexibility if the arm and leg positions vary. It will also produce an aerobic training effect if continued for 15 minutes or more.
What you need: A jump-rope (http://www.ropesport.com/, http://www.amazon.com/, http://www.esportsonline.com/, or any big store like Target or WalMart).
How you play: For a beginner, the best jump-rope will be made of a fiber rope that is able to turn at the handles so it doesn't get twisted so easily. Ropes made of woven fiber cords don't sting so much when you miss, and you can progress to faster leather, plastic-beaded or plastic-cord ropes when you have experience and want to jump faster. Also, be sure the rope can be adjusted for your height. If you stand on the middle of the rope, the ends should come about up to your armpits.
To get started, Marty Winkler, co-owner of RopeSport (www.ropesport.com), suggests the following:
• Use some wrist and forearm when turning the rope. Make small circles or a cranking motion.
• Jump only an inch or 2 off the ground.
• Land softly.
• Look straight ahead. Watching your feet doesn't help.
• Keep hands level with the hips. Don't let them raise or lower.
• Push off and land with the balls of the feet. Heels should just tap the ground.
• Relax your neck.
• Avoid hunching.
• Keep your elbows bent as if you were holding a curl bar. A rope that's too long will pull your elbows away from your torso.
• Remain loose but controlled.
• Breathe normally. You should be able to have a conversation while you're jumping.
• If you get tired, you can still get a great workout by turning the rope to the side of your body or by just holding onto the rope and continuing to mime the jumping motion.
How many calories you burn (based on a 155-pound person): Slow jumping burns 9.4 calories per minute and 281 calories per half-hour. Moderate jumping burns 11.7 calories per minute and 352 calories per half-hour. And if you really get cooking, fast jumping burns 14 calories per minute and 422 calories per half-hour.
Hula Hoops
Benefits: Develops static balance and improves core/trunk conditioning and flexibility. Plus, it requires considerable abdominal or 'core' muscle activity, and promotes balance. It is also good for pelvic flexibility. Only problem is that it's not much of a cardio challenge unless you do it for a sustained period.
What you need: A hula hoop.
How you play: Get the right size hoop (http://www.canyonhoops.com/). Most hoops sold at the big stores like Target or Kmart are kids' hoops. Unless you are very small or have the energy of a 6-year-old, you should avoid buying a kids' hoop. Adults need adult-size hoops that are larger in diameter and heavier. The measurement from the floor to the top of the hoop should be between 36 and 42 inches, or more for larger men and extremely overweight individuals. Anything from as little as 1 pound up to 5 pounds is common for adult hoops. You can get a lighter hoop to make your work a bit harder.
How to get started? First, give yourself plenty of room. Step into the circle, and place the hoop firmly against your back with your hands on both sides. With your knees slightly bent, put one foot a bit in front of the other in a relaxed, comfortable position. Give the hoop a fast spin around your waist [the hoop should rotate over your bellybutton]. Using a rocking motion, mostly back and forth, catch the hoop and 'bump' it in the front of your body then the back. Do not try to turn with the hoop in a circular motion. Get in the rhythm.
Having trouble keeping it going? Try putting the opposite foot in front and rotating the hoop in the opposite direction. Most right-handed people rotate the hoop from right to left, and left-handed people clockwise, left to right. Try it both ways and you will immediately see which is best for you. By adding a little music, you can put more spice to your hoop workout.
How many calories you burn (based on a 155-pound person): Basic hula hooping burns about 5.2 calories per minute, or 158 calories for a half-hour. If you get fancy, dancing and moving around, you could burn up to 7.6 calories per minute, or about 229 calories for a half-hour.
Jumping Rope
Benefits: It develops endurance, quickness or both, depending on how you train. Improves coordination, timing, rhythm, agility and upper- and lower-body muscle tone. It's inexpensive and has literally hundreds to thousands of skills for variety.
Jumping rope has a good cardio emphasis, some low-intensity power, balance, coordination and agility, and could offer some benefits to flexibility if the arm and leg positions vary. It will also produce an aerobic training effect if continued for 15 minutes or more.
What you need: A jump-rope (http://www.ropesport.com/, http://www.amazon.com/, http://www.esportsonline.com/, or any big store like Target or WalMart).
How you play: For a beginner, the best jump-rope will be made of a fiber rope that is able to turn at the handles so it doesn't get twisted so easily. Ropes made of woven fiber cords don't sting so much when you miss, and you can progress to faster leather, plastic-beaded or plastic-cord ropes when you have experience and want to jump faster. Also, be sure the rope can be adjusted for your height. If you stand on the middle of the rope, the ends should come about up to your armpits.
To get started, Marty Winkler, co-owner of RopeSport (www.ropesport.com), suggests the following:
• Use some wrist and forearm when turning the rope. Make small circles or a cranking motion.
• Jump only an inch or 2 off the ground.
• Land softly.
• Look straight ahead. Watching your feet doesn't help.
• Keep hands level with the hips. Don't let them raise or lower.
• Push off and land with the balls of the feet. Heels should just tap the ground.
• Relax your neck.
• Avoid hunching.
• Keep your elbows bent as if you were holding a curl bar. A rope that's too long will pull your elbows away from your torso.
• Remain loose but controlled.
• Breathe normally. You should be able to have a conversation while you're jumping.
• If you get tired, you can still get a great workout by turning the rope to the side of your body or by just holding onto the rope and continuing to mime the jumping motion.
How many calories you burn (based on a 155-pound person): Slow jumping burns 9.4 calories per minute and 281 calories per half-hour. Moderate jumping burns 11.7 calories per minute and 352 calories per half-hour. And if you really get cooking, fast jumping burns 14 calories per minute and 422 calories per half-hour.
Tuesday, July 22, 2008
Simple Ingredients for Healthier, Happier Living...Part C
Okay, here are the last 3 ingredients in the "recipe" for healthier, happier living. It all makes sense, doesn't it?! We've all heard this stuff before, now is the time to start embracing it and making it all part of our daily lives.
8. Manage Stress
Most people can’t escape stress. While some stress can actually be beneficial, such as revving up your heart rate up during aerobic exercise for good heart health, negative stressors, such as balancing high demands at work with a busy family life, can increase your risk for disease, compromise your daily activity and cause you to eat more. So, finding a stress release is critical. The trick is to learn what’s right for you. Mind-body exercises, such as yoga, Pilates and meditation are proven remedies. For others, removing themselves from a stressful environment, even for a few minutes, such as taking a walk and enjoying time alone, can make a significant difference.
9. Sleep/Rest
According to the Centers for Disease Control and Prevention, nearly 30 percent of Americans habitually get less than six hours of sleep a night, which is far less than the recommended seven to nine hours; an estimated 50 to 70 million people suffer from sleep disorders or sleep loss.The National Sleep Foundation offers the following tips for a good night’s rest:
• Try to go to bed at the same time each night and wake up at the same time each morning, even on weekends.
• Develop a sleep ritual: A hot bath, drinking a cup of herbal tea or reading a book just before bed can cue your body to settle down for the night
• Exercise regularly to relieve tension, but not too close to bedtime
• Cut down on stimulants and avoid smoking or drinking
• Unwind early in the evening and try to make a to-do-list for tomorrow so you won’t think about it all night.
• Try relaxation exercises before bedtime
• Sleep on a comfortable, supportive mattress
• Create a restful sleep environment such as a dark, quiet room without noise
• Make sleep a priority
10. Joy
Make sure to take time each day to be with people, go to places and do things that make you laugh and happy.
All right everyone, you now have all of the "ingredients" to creating a healthier and happier life...now let's get to it. Make it happen!
8. Manage Stress
Most people can’t escape stress. While some stress can actually be beneficial, such as revving up your heart rate up during aerobic exercise for good heart health, negative stressors, such as balancing high demands at work with a busy family life, can increase your risk for disease, compromise your daily activity and cause you to eat more. So, finding a stress release is critical. The trick is to learn what’s right for you. Mind-body exercises, such as yoga, Pilates and meditation are proven remedies. For others, removing themselves from a stressful environment, even for a few minutes, such as taking a walk and enjoying time alone, can make a significant difference.
9. Sleep/Rest
According to the Centers for Disease Control and Prevention, nearly 30 percent of Americans habitually get less than six hours of sleep a night, which is far less than the recommended seven to nine hours; an estimated 50 to 70 million people suffer from sleep disorders or sleep loss.The National Sleep Foundation offers the following tips for a good night’s rest:
• Try to go to bed at the same time each night and wake up at the same time each morning, even on weekends.
• Develop a sleep ritual: A hot bath, drinking a cup of herbal tea or reading a book just before bed can cue your body to settle down for the night
• Exercise regularly to relieve tension, but not too close to bedtime
• Cut down on stimulants and avoid smoking or drinking
• Unwind early in the evening and try to make a to-do-list for tomorrow so you won’t think about it all night.
• Try relaxation exercises before bedtime
• Sleep on a comfortable, supportive mattress
• Create a restful sleep environment such as a dark, quiet room without noise
• Make sleep a priority
10. Joy
Make sure to take time each day to be with people, go to places and do things that make you laugh and happy.
All right everyone, you now have all of the "ingredients" to creating a healthier and happier life...now let's get to it. Make it happen!
Monday, July 21, 2008
Simple Ingredients for Healthier, Happier Living...Part B
Hey everyone. Here is the second installment of the 10 Ingredients for a healthier and happier lifestyle. The next three "ingredients" focus on the physical aspect of the recipe. As always, please let me know if you have any questions. Thanks!
5. Cardiovascular Exercise
To help reduce your risk of developing a variety of chronic diseases, engage in 30 minutes of moderate-to-vigorous-intensity on most days of the week. It is recommended, at a minimum, engaging three to five days in an activity you enjoy each week: Walking, jogging, biking, dancing, whatever it takes to get and keep you moving. However, to manage body weight and prevent gradual unhealthy weight gain in adulthood, it takes at least 60 minutes of moderate-to-vigorous-intensity on most days of the week without exceeding caloric intake requirements. A lot of people feel they don’t have enough time, but I recommend rethinking your daily activities by making physical activity a priority. For some people that may mean packing their gym bag and work clothes the night before, and setting it by the front door to hit the gym early. For busy moms, it may mean taking their children to the health club or stressing family activities, such as weekend bike rides and hiking. While traveling I suggest using your own body weight to perform squats, sit-ups, push-ups and crunches for a complete body workout, and take advantage of the hotel fitness center if one is available. One of my best recommendations for my clients is to schedule your exercise into your day as you would a dentist or Dr. appointment. You make time to visit your healthcare provider, make time to be and stay healthy by exercising. Don’t have 30 minutes to spare for exercise? Break it up into three 10-minute sessions a day for a very similar effect.
6. Strength-Training
Participating twice to three days a week in a basic strength-training program is one of the keys to a comprehensive fitness program. It helps trim excess body fat, increase lean muscle mass and strengthen bones for men and women. I recommend performing 8 to 15 repetitions each time working on strengthening the major muscles groups of the body, stabilizing the core, stability and enhancing balance.
7. Flexibility Training
Another component of a good exercise program is stretching for good posture, spinal alignment and keeping muscles strong and balanced. Performing 8 to 10 stretching exercises (held for 10-30 seconds) for all of the major muscle groups at least three times a week (ideal is five to seven days a week) represents a good start. Note: As a general rule, stretch to a point of mild discomfort making sure that you hold the stretch and do not bounce.
5. Cardiovascular Exercise
To help reduce your risk of developing a variety of chronic diseases, engage in 30 minutes of moderate-to-vigorous-intensity on most days of the week. It is recommended, at a minimum, engaging three to five days in an activity you enjoy each week: Walking, jogging, biking, dancing, whatever it takes to get and keep you moving. However, to manage body weight and prevent gradual unhealthy weight gain in adulthood, it takes at least 60 minutes of moderate-to-vigorous-intensity on most days of the week without exceeding caloric intake requirements. A lot of people feel they don’t have enough time, but I recommend rethinking your daily activities by making physical activity a priority. For some people that may mean packing their gym bag and work clothes the night before, and setting it by the front door to hit the gym early. For busy moms, it may mean taking their children to the health club or stressing family activities, such as weekend bike rides and hiking. While traveling I suggest using your own body weight to perform squats, sit-ups, push-ups and crunches for a complete body workout, and take advantage of the hotel fitness center if one is available. One of my best recommendations for my clients is to schedule your exercise into your day as you would a dentist or Dr. appointment. You make time to visit your healthcare provider, make time to be and stay healthy by exercising. Don’t have 30 minutes to spare for exercise? Break it up into three 10-minute sessions a day for a very similar effect.
6. Strength-Training
Participating twice to three days a week in a basic strength-training program is one of the keys to a comprehensive fitness program. It helps trim excess body fat, increase lean muscle mass and strengthen bones for men and women. I recommend performing 8 to 15 repetitions each time working on strengthening the major muscles groups of the body, stabilizing the core, stability and enhancing balance.
7. Flexibility Training
Another component of a good exercise program is stretching for good posture, spinal alignment and keeping muscles strong and balanced. Performing 8 to 10 stretching exercises (held for 10-30 seconds) for all of the major muscle groups at least three times a week (ideal is five to seven days a week) represents a good start. Note: As a general rule, stretch to a point of mild discomfort making sure that you hold the stretch and do not bounce.
Sunday, July 20, 2008
Simple Ingredients for Healthier, Happier Living...Part A
Really, all it takes is 10 simple ingredients to achieve a happy, healthier life. Leaving one ingredient out, though, could ruin the entire meal. Now life isn’t a kitchen with cabinets full of preferential ingredients. But as I see it, while we all live different lives, if we would apply a few simple rules every day, we could all feel less stressed, more energized, happier and healthier. Living healthy and balanced means something different to everybody. There is no one right way to live. Here are the first 4 ingredients to start your "recipe" of healthy success.
1. Balance Your Energy
Eat the right number of calories to maintain your body’s structures and fuel all of the jobs that your body does. Every person has different demands, but to create a balance means consuming no more calories than you’ll burn throughout the day. The more calories you burn, the more healthy calories you can eat...within reason. To help you find a better balance could mean keeping a daily food log and paying close attention to the types of foods you consume. Visit the United States Department of Agriculture’s (USDA) dietary guidelines resource online at mypyramid.gov to create your personalized nutrition plan.
2. Balancing Essential Nutrients
Find the right balance of six essential nutrients—carbohydrates, fats, proteins, vitamins, minerals, and water—in the right proportion for your body, activity level, and personal preferences. Visit MyPyramid online to learn about healthy food choices, portion sizes and how to measure quantities of food correctly. A few healthy tips: Cut up fruits and veggies and place them into zip lock bags to enjoy at work. Prepare lunches at home rather than eating out. It’ll save you money and help you avoid the many pitfalls associated with eating away from home.
3. Strong Metabolism
Balance input and output. In other words, for weight management it’s important to consume a healthy diet and to exercise regularly. The Pyramid offers users valuable tools for weight management, keeping in mind that little steps can go a long way. Start by using the stair steps instead of the elevator and move wherever and whenever possible to burn calories.
4. Satiety
Eat little meals throughout the day and don’t starve yourself. Restricting food intake can lead to hunger, bingeing, and subsequently, overeating.
1. Balance Your Energy
Eat the right number of calories to maintain your body’s structures and fuel all of the jobs that your body does. Every person has different demands, but to create a balance means consuming no more calories than you’ll burn throughout the day. The more calories you burn, the more healthy calories you can eat...within reason. To help you find a better balance could mean keeping a daily food log and paying close attention to the types of foods you consume. Visit the United States Department of Agriculture’s (USDA) dietary guidelines resource online at mypyramid.gov to create your personalized nutrition plan.
2. Balancing Essential Nutrients
Find the right balance of six essential nutrients—carbohydrates, fats, proteins, vitamins, minerals, and water—in the right proportion for your body, activity level, and personal preferences. Visit MyPyramid online to learn about healthy food choices, portion sizes and how to measure quantities of food correctly. A few healthy tips: Cut up fruits and veggies and place them into zip lock bags to enjoy at work. Prepare lunches at home rather than eating out. It’ll save you money and help you avoid the many pitfalls associated with eating away from home.
3. Strong Metabolism
Balance input and output. In other words, for weight management it’s important to consume a healthy diet and to exercise regularly. The Pyramid offers users valuable tools for weight management, keeping in mind that little steps can go a long way. Start by using the stair steps instead of the elevator and move wherever and whenever possible to burn calories.
4. Satiety
Eat little meals throughout the day and don’t starve yourself. Restricting food intake can lead to hunger, bingeing, and subsequently, overeating.
Friday, July 18, 2008
Are you overtraining?
Q: What is overtraining? Are there any easy-to-recognize signs or symptoms of overtraining?
A: Overtraining is a term that is used to express a situation when an imbalance occurs between training and recovery. The symptoms of overtraining can vary from one individual to another.
Overtraining, however, frequently involves one or more of the following common signs or symptoms:
Impaired physical performance
Reduced enthusiasm and desire for training
Increased resting heart rate (i.e., your heart rate taken first thing in the morning before getting out of bed is higher than normal)
Increased resting blood pressure
Chronic muscle or joint soreness
Increased incidence of musculoskeletal injuries
Increased incidence of colds and infections
Impaired recovery from exercise (e.g., heart rate remains elevated well after the completion of a bout of exercise)
Increased perceived exertion during your normal workouts
Reduced appetite
Dramatic weight loss
Disturbed sleep patterns
Increased depression, irritability, or anxiety
If you experience any one, or a combination, of these symptoms then you may be in a state of over-training. Reduce the time, intensity, and frequency of your exercise until you are feeling better. During this time you may want to rethink your exercise regime and create something that works better for you and your body....talking with a fitness professional, such as a personal trainer, can aid you.
"Behave your way to success."
A: Overtraining is a term that is used to express a situation when an imbalance occurs between training and recovery. The symptoms of overtraining can vary from one individual to another.
Overtraining, however, frequently involves one or more of the following common signs or symptoms:
Impaired physical performance
Reduced enthusiasm and desire for training
Increased resting heart rate (i.e., your heart rate taken first thing in the morning before getting out of bed is higher than normal)
Increased resting blood pressure
Chronic muscle or joint soreness
Increased incidence of musculoskeletal injuries
Increased incidence of colds and infections
Impaired recovery from exercise (e.g., heart rate remains elevated well after the completion of a bout of exercise)
Increased perceived exertion during your normal workouts
Reduced appetite
Dramatic weight loss
Disturbed sleep patterns
Increased depression, irritability, or anxiety
If you experience any one, or a combination, of these symptoms then you may be in a state of over-training. Reduce the time, intensity, and frequency of your exercise until you are feeling better. During this time you may want to rethink your exercise regime and create something that works better for you and your body....talking with a fitness professional, such as a personal trainer, can aid you.
"Behave your way to success."
Monday, July 14, 2008
Sizzling Fajitas
Okay, living in Texas, I have many clients who love the "south of the border" entrees and find that when they even think about eating mexican dishes they wince because of the general fat content. I have a fajita meal for you to make on your own that may help with that urge for something mexican.
Prep: 10 min Cook time: 15 min
2 tsp. olive oil
1/2 red or white onion, sliced
1 red, orange or green bell pepper, sliced
2 cloves garlic, minced
2 whole chicken breasts, lightly grilled and cut into strips (or 8 oz. extra-lean ground beef at 95%)
1/2 c. salsa
1/4 c. nonfat sour cream
4 whole wheat tortillas, 7-8 inch diameter (variation: spinach or corn tortillas)
1 c. shredded low-fat mozzarella cheese
Dash of chili powder to taste
1. Heat olive oil in a medium skillet on med-high heat. Add onion, pepper, and garlic and saute briefly. Add meat, reduce heat to medium, and saute until no longer pink, about 10 minutes.
2. Stir in salsa and chili powder to taste. Saute for 5 more minutes.
3. Spread 1 tbsp. sour cream in a thin layer on each tortilla. Divide the meat mixture on top of tortillas, sprinkle each with cheese, wrap, and serve.
Servings: 4
Per serving: (chicken) 222 calories, 7 g. fat (3.5 g sat.), 504 mg sodium, 27 g. carbs, 3 g. fiber, 15 g. protein (beef) 263 calories, 9.5 g fat (4 g. sat.), 526 mg. sodium, 27 g. carbs, 3 g. fiber, 22 g. protein
Prep: 10 min Cook time: 15 min
2 tsp. olive oil
1/2 red or white onion, sliced
1 red, orange or green bell pepper, sliced
2 cloves garlic, minced
2 whole chicken breasts, lightly grilled and cut into strips (or 8 oz. extra-lean ground beef at 95%)
1/2 c. salsa
1/4 c. nonfat sour cream
4 whole wheat tortillas, 7-8 inch diameter (variation: spinach or corn tortillas)
1 c. shredded low-fat mozzarella cheese
Dash of chili powder to taste
1. Heat olive oil in a medium skillet on med-high heat. Add onion, pepper, and garlic and saute briefly. Add meat, reduce heat to medium, and saute until no longer pink, about 10 minutes.
2. Stir in salsa and chili powder to taste. Saute for 5 more minutes.
3. Spread 1 tbsp. sour cream in a thin layer on each tortilla. Divide the meat mixture on top of tortillas, sprinkle each with cheese, wrap, and serve.
Servings: 4
Per serving: (chicken) 222 calories, 7 g. fat (3.5 g sat.), 504 mg sodium, 27 g. carbs, 3 g. fiber, 15 g. protein (beef) 263 calories, 9.5 g fat (4 g. sat.), 526 mg. sodium, 27 g. carbs, 3 g. fiber, 22 g. protein
Monday, July 7, 2008
A Helping Hand
Working in the nutrition world, many of my clients have a hard time determining the proper amount of foods they should be eating per meal. So I have adopted the "helping hand" method; a visual aid of sorts. And it works like this:
Make a fist....that represents the amount of carbohydrates you should have per meal.
Spread your fingers out wide....the area your entire hand spans is fruits and vegetables. With this food grouping, it's okay to have more if you like (we all know we don't get enough).
Look at your palm only, fingers not included....this area represents protein.
Make the OK sign with your thumb and forefinger....this represents the limit on fat.
Yes, your body needs all of these food groups (even fats!) which supply our bodies with proper nutrients and energy. You take out one of these food groups and you deprive yourself of some basic essentials. The key, though, as always is.....MODERATION! So be wary of the fad diets that are "low-carb", no fat, high protein, etc....because you need it all.
"Behave your way to success!"
Make a fist....that represents the amount of carbohydrates you should have per meal.
Spread your fingers out wide....the area your entire hand spans is fruits and vegetables. With this food grouping, it's okay to have more if you like (we all know we don't get enough).
Look at your palm only, fingers not included....this area represents protein.
Make the OK sign with your thumb and forefinger....this represents the limit on fat.
Yes, your body needs all of these food groups (even fats!) which supply our bodies with proper nutrients and energy. You take out one of these food groups and you deprive yourself of some basic essentials. The key, though, as always is.....MODERATION! So be wary of the fad diets that are "low-carb", no fat, high protein, etc....because you need it all.
"Behave your way to success!"
Thursday, July 3, 2008
Glutes, hips and thighs, Oh My!
Power up your exercise routine by adding wall sits....and feel the burn! Lean your back against a wall with your feet shoulder-width apart and squat until your knees are bent at a 45-90 degree angle. Hold each squat for 30-60 seconds and repeat for 10 sets. For an added challenge, incorporate heel raises: first the right, then the left, then both together. No Pain, No Gain!
Tuesday, July 1, 2008
Exercise Move: Basic Abdominal Curl
Targeted Muscle: Rectus abdominis (the muscles that run down the middle of your stomach)
Starting Position: Lie flat on the floor with one knee bent with your foot flat on the floor and the other leg extended. Cross your arms over your chest or place them, unclasped, behind your head with elbows out to the side. Maintain neutral alignment in the cervical spine.
Action: Engage the abdominals and exhale while curling up. Inititate the movement by gently flexing the cervical spine by dropping the chin slightly. Next, activate the abdominals by raising your shoulders and upper back off the floor toward the pelvis. Contract at the top of the movement. Pause, then slowly return to the starting position. Do 15-25 reps, or more if needed to fatigue, then change legs.
Common Errors:
Error: Forward neck position
Correction: Imagine an orange tucked between the chin and neck and maintain this position throughout the exercise.
Error: Moving the elbows forward while curling up
Correction: Keep elbows out of vision and remain open through the chest and shoulders.
Error: Holding the breath
Correction: Emphasize exhaling during the exertion phase and inhaling during the "down" phase.
Variation: Change arm position and lever length to increase or decrease intensity
Equipment Variations:
Dumbbells or weight plate held on the chest
Decline with bench (advanced)
Feet up on a bench
Starting Position: Lie flat on the floor with one knee bent with your foot flat on the floor and the other leg extended. Cross your arms over your chest or place them, unclasped, behind your head with elbows out to the side. Maintain neutral alignment in the cervical spine.
Action: Engage the abdominals and exhale while curling up. Inititate the movement by gently flexing the cervical spine by dropping the chin slightly. Next, activate the abdominals by raising your shoulders and upper back off the floor toward the pelvis. Contract at the top of the movement. Pause, then slowly return to the starting position. Do 15-25 reps, or more if needed to fatigue, then change legs.
Common Errors:
Error: Forward neck position
Correction: Imagine an orange tucked between the chin and neck and maintain this position throughout the exercise.
Error: Moving the elbows forward while curling up
Correction: Keep elbows out of vision and remain open through the chest and shoulders.
Error: Holding the breath
Correction: Emphasize exhaling during the exertion phase and inhaling during the "down" phase.
Variation: Change arm position and lever length to increase or decrease intensity
Equipment Variations:
Dumbbells or weight plate held on the chest
Decline with bench (advanced)
Feet up on a bench
Thursday, June 26, 2008
Low vs. High Intensity workouts
Many people think that they will lose body fat more efficiently by performing aerobic workouts at a low, rather than a high, intensity. Many aerobic exercise programs and videos feature low-intensity workouts which claim to maximize fat burning. The argument behind such an alleged theory is that low-intensity aerobic training will allow your body to use more fat as an energy source, accelerating the loss of body fat. While it is true that a higher proportion of calories burned during low-intensity exercise come from fat (about 60 percent as opposed to approximately 35 percent from high-intensity programs), high-intensity exercise still burns more calories from fat in the final analysis. For example, if you perform 30 minutes of low-intensity aerobic exercise (i.e., at a level of 50 percent of maximal exercise capacity), you'll burn approximately 200 calories - about 120 of those come from fat (i.e., 60 percent). However, exercising for the same amount of time at a high intensity (i.e., 75 percent of your maximal exercise capacity) will burn approximately 400 calories. Using a 35 percent fat utilization yardstick, 140 of the calories you've burned will have come from stored fat. Although the more vigorous exercise burns both more total and more fat calories, the less intense form of exercise has its benefits as well. For example, because many overweight people tend to find that lower-intensity exercise is more comfortable, they may, therefore, be willing to engage in such workouts. The point to remember is that low-intensity workouts do, in fact, promote weight and fat loss. You just have to do them for a longer period of time. Low-intensity aerobic exercise, however, is not a better or more effective way to lose weight than more intense physical activity - the idea of a "fat-burning zone" is simply a myth. Keep in mind that you lose weight and body fat when you expend more calories than you consume, not because you burn fat (or anything else) when you exercise.
Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.
"Remember...you're not stuck where you are unless you choose to be."
Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.
"Remember...you're not stuck where you are unless you choose to be."
Hummus: A Tasty Snack
Hummus
This recipe makes: 8 servings
Preparation time : 15 minutes
Ingredients:
8 ounces of canned garbanzo beans, (chickpeas)
1 tablespoon tahini
1 tablespoon lemon juice
1 teaspoon finely chopped garlic
About 3 tablespoons olive oil
salt,to taste
freshly ground black pepper
Instructions
1. Drain and rinse the garbanzo beans.
2. Puree the garbanzo beans in a blender or food processor with the tahini, lemon juice and garlic. 3. With the machine running, add the olive oil slowly, until the hummus becomes thick and creamy.
4. Add salt and pepper to taste.
5. Serve with fresh vegetables such as slices of bell peppers, carrots, celery, cucumber, etc.
Nutrition Facts
Serving Size: about 2 tablespoons
Per Serving: Calories 84, Protein 2 g, Total Carbohydrate 5 g, Dietary Fiber 1 g, Soluble Fiber 0 g, Insoluble Fiber 4 g, Sugar 1 g, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g
This recipe makes: 8 servings
Preparation time : 15 minutes
Ingredients:
8 ounces of canned garbanzo beans, (chickpeas)
1 tablespoon tahini
1 tablespoon lemon juice
1 teaspoon finely chopped garlic
About 3 tablespoons olive oil
salt,to taste
freshly ground black pepper
Instructions
1. Drain and rinse the garbanzo beans.
2. Puree the garbanzo beans in a blender or food processor with the tahini, lemon juice and garlic. 3. With the machine running, add the olive oil slowly, until the hummus becomes thick and creamy.
4. Add salt and pepper to taste.
5. Serve with fresh vegetables such as slices of bell peppers, carrots, celery, cucumber, etc.
Nutrition Facts
Serving Size: about 2 tablespoons
Per Serving: Calories 84, Protein 2 g, Total Carbohydrate 5 g, Dietary Fiber 1 g, Soluble Fiber 0 g, Insoluble Fiber 4 g, Sugar 1 g, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g
Wednesday, June 25, 2008
Muddy Buddy Time
For those of you who I have spoken with about the fun and exciting Muddy Buddy team racing events, they have now created an event in Dallas on October 26! How exciting is that. For those of you who don't know what it is, you have a team of two, one bike, a 6-7 mile course, 5 obstacles and a huge mud pit at the end of the race you have to get through together in order to cr
oss the finish line. It is a fun spin on the traditional race and for those of you who have kids, they also have a mini muddy buddy, where your kids...as young as 4....can race as well and go through a mini course and mud pit of their own. Check out the website at muddybuddy.com. So grab a partner, get a bike, a helmet, running shoes, and plan to have fun....and get dirty!
oss the finish line. It is a fun spin on the traditional race and for those of you who have kids, they also have a mini muddy buddy, where your kids...as young as 4....can race as well and go through a mini course and mud pit of their own. Check out the website at muddybuddy.com. So grab a partner, get a bike, a helmet, running shoes, and plan to have fun....and get dirty!Sunday, June 22, 2008
Being a fish
Swimming.....what a great form of exercise. If you are going to the pool to swim laps, play with the kids, or wade around, you will not only get a cardio workout but a strength workout too. Use pool noodles or other floating devices, tread water for 30 seconds at a time, swim a couple of laps, play marco polo....anything that makes you move and work against the water. And what a better time of the year to do it. We all need to cool off, especially in this heat. Just don't forget the sunscreen.
Your metabolism
Metabolism....a quick layman's definition: the breakdown of food and its transformation into energy and the speed of how that happens. I am sure you have heard doctors, nutritionists, friends, t.v., etc. say something along the lines of "I just can't lose weight; my metabolism is so slow", or "My husband can lose weight even if he just thinks about exercise because his metabolism is so fast". Your metabolism helps to determine how quickly, or not, you are able to take the food you eat and turn it into working energy.....basically burning those calories! While metabolism can be a genetic factor, it is also predicted by how you treat it. Diets do work--while you are on them. But statistics show that once you go back to old ways of eating, your body rebounds as soon as you stop following the strict set of rules while on that "diet" and lapse into the same habits of not eating much, or eating too much, that made you gain weight in the first place. Your body will rebel. Depriving yourself of food can slow your metabolism to a snail's pace and make losing weight even harder. Once your body realizes it's not getting as much food, it starts to conserve energy. Continue to starve yourself and you'll suffer from intense cravings and loss of lean body tissue, or muscle; that further compromises your body's ability to burn calories. Getting too much food packs on the pounds and that is a direct result of calories in vs. calories out. Getting results fast is the American way, but losing more than one or two pounds per week is self-sabotage. If you can't see yourself eating or exercising a certain way for the rest of your life -- say, consuming raw foods and running five miles every day -- you shouldn't be doing it to lose weight in the first place. The only changes that work are those you can continue indefinitely. Weight management has to be an uncompromising, non-negotiable, everyday thing, like brushing your teeth. Sure, taking off the extra flab is more work than putting it on probably was, but even when the going gets tough, it's better than eating nothing but cabbage soup, avoiding the bread aisle, or choking down food you hate. People no longer have to make themselves miserable in order to lose weight. STOP dieting and start eating for energy and nutrition sake. Think.....good nutrition and exercise! Two key components to keeping your metabolism going and being successful in losing or maintaining weight.
"Limits are only what any of us are inside."
"Limits are only what any of us are inside."
Wednesday, June 18, 2008
Yea for push-ups!
Two of my clients, whom I work with seperately but just happened to start training with me on the same day, had very little upper body strength as of 3 weeks ago. Neither one could do more than 2-3 modified push-ups with decent form; one is 60 years old and the other is 36. But only a few sessions into their programs doing many different exercises to strengthen what is normally the weakest half of the female body, I work with one woman once per week and the other twice per week (respectively), they are now able to do 2 sets of 10-15 modified push-ups and in completely great form! I am tickled pink....I actually found myself doing the dance of joy. And they both stated to me that they are proud of their accomplishment....as well as they should be. I can't wait to see what they will accomplish next. KUDOS ladies! Great work.
Sunday, June 15, 2008
Secrets to Fighting Cellulite
Cellulite, we all know what it looks like, but we still have many misconceptions about it. The first thing you should know is that, in the true medical sense, cellulite is simply plain old fat. Yet it does have one defining characteristic—a dimpled, cottage-cheese, orange-peel look. Do you want to know why? Everybody has connective tissue that separates fat cells into compartments. While men usually have horizontal or crisscross compartment patterns, women’s compartments have a honeycomb appearance, giving fat a bigger chance to protrude or bulge, hence the cottage-cheese effect. So, women are more likely to develop cellulite than men, mainly around the hips and thighs. Lucky us! However, men can develop the condition, too, but not as noticeably as women. Although cellulite becomes more noticeable with age, largely because the skin gets thinner over time, it generally strikes people in their 30s. Of course, not everybody will develop cellulite in their lifetime. That’s because genetics determines where your fat cells are and how many fat cells you have. Activity level is a crucial factor associated with cellulite. If you exercise regularly, you’ll decrease your odds of developing cellulite, or if you do, the dimpled look won’t be quite as pronounced. But beware of the "Quick Fix". Unfortunately, too many people still hang on to the idea of quick and easy fixes. Beware of cellulite cream makers, medical procedures like liposuction or cosmetic treatments like body wraps. Simply put, they do not work! No cream applied to the skin can penetrate the skin and rearrange the fat cells beneath the surface. Liposuction is designed to remove excess deposits of fat, but it won’t change the appearance of fat. As for body wraps, the effect is only temporary. Fat is compressible, so when you do the wrap, it will smooth your skin, but by the next day, your skin will be back to normal. Another misconception is that dieting alone can zap fat. Although there are diets that make you lose weight, at least one quarter of the weight lost is muscle, which lowers your metabolism. If you return to your usual eating habits, you’ll likely regain more weight than you lost because your metabolism is slower. So what can you do to diminish the appearance of cellulite? Experts recommend daily cardio exercise combined with two to three strength-training sessions a week and a healthy diet. An exercise program doesn’t have to be complicated to be effective. For strength-training exercises, any tool is fine, including dumbbells, elastic bands, body weight and machines. Still not sure where to start? A certified personal trainer can help get you started on the right track. And while results won’t happen overnight, a consistent program of regular exercise combined with a sensible diet can go a long way toward not only improving your appearance, but your overall health as well.
You know, I have always struggled with the way the back of my thighs and behind look due to cellulite. I have tried many of the "quick fixes" in the hopes of making that lovely cottage cheese look go away....but to no avail. But the older I get, the wiser I become. I have stopped being so hard on myself and I have taken comfort instead in how strong my body is due to the way I treat it; plenty of good nutrition, exercise, and lots of water. I can tell you that all of that hard work and dedication does pay off because the dimples have decreased in appearance. My "little friends" have become just that....little.
"If you are content with the best you have done, you will never do the best you can do."
You know, I have always struggled with the way the back of my thighs and behind look due to cellulite. I have tried many of the "quick fixes" in the hopes of making that lovely cottage cheese look go away....but to no avail. But the older I get, the wiser I become. I have stopped being so hard on myself and I have taken comfort instead in how strong my body is due to the way I treat it; plenty of good nutrition, exercise, and lots of water. I can tell you that all of that hard work and dedication does pay off because the dimples have decreased in appearance. My "little friends" have become just that....little.
"If you are content with the best you have done, you will never do the best you can do."
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