Archive for November 2006

SHOULD YOU EXERCISE WHEN YOU’RE SICK?

November 27, 2006 by erin.

It’s that time of year… the seasons are changing… it’s hot one day and cold the next… the holidays have everyone stressed out… AND everyone, it seems, is getting sick!!! If you look around I’m sure you will spot a few stuffy heads and runny noses, maybe even a “good” ole’ case of the flu… YIKES!! So, as you can imagine, the fitness enthusiasts are freaking out about all this yuck in the air. And, I have been asked this question several times lately… “should I work out if I am sick?” I think that’s a great question and I did a little research to back my opinion… Here’s what I think and what research proved…The first thing you should do is assess your symptoms. If your symptoms are above the neck (stuffy, runny nose; scratchy throat; sneezing; itchy eyes) you are OK to exercise. There’s no evidence that mild exercise will worsen your symptoms or prolong your recovery. I would take it a little easy though. Start at a lower intensity than normal and give yourself time to warm up. You will find that if you have a cold, you won’t be as strong. A cold will zap your energy, especially if you’re on medication.If your symptoms are below the neck (fever; vomiting; diarrhea; hacking cough; aching muscles) take a break. Working out in this state can cause dehydration, weakness, and worse case… heat stroke. When you exercise your body produces a lot of heat. If you already have a fever, you’re only raising your temperature higher which is dangerous. It causes your heart to have to work too hard to keep your temperature from raising too much and raises you potential for injury. Give yourself the day off… sit on the couch with a bowl of chicken soup and your favorite movie. Your body will thank you. Oh, and get some sleep!!! A few good nights of rest will do wonders for the immune system!

Ultimately, you have to decide how bad you feel. You’re the best judge when it comes to your own body. If it feels good, go for it, but don’t force yourself. Listen to your body and take care of it. If you are REALLY sick, you should take at least a week off of vigorous exercise. And when you get back on track, take it easy for the first few days. You will have lost some strength, but it will come back fast. Also, training at an intensity that’s too high will compromise your immune system and raise the potential for relapse. And one last thing… eat a well balanced, healthy diet so that your body will have what it needs to repair itself and stay healthy.

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LOOKING FOR CREATIVE WAYS TO USE LEFT OVER TURKEY?

November 25, 2006 by erin.

Well, Thanksgiving is over, the family has gone home (sigh), and NOW you have 10 pounds of turkey left. Does this sound like you? If you are looking for a delicious, quick and easy way to serve your leftovers, try this great sandwich. It makes a great after Thanksgiving lunch. It’s full of flavor but light on calories. And, if you are trying to watch your waistline after your turkey banquet, half this sandwich with a loved one. It’s very satisfying!!


THE CALIFORNIA

INGREDIENTS:

3oz turkey breast sliced thin

2 tbsp low fat cream cheese

2 slices whole grain bread (100 calorie per slice)

1/2 cup alfalfa sprouts

¼ cup mango, peeled and sliced

¼ cup pear, cored and sliced

DIRECTIONS: Toast bread then spread cream cheese on each slice. Place turkey and alfalfa sprouts on bread and top with mango, pear slices and other slice of bread.

NUTRITIONAL VALUE: 448 calories; 42 carbs; 6g fat

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Surviving the Holidays

November 18, 2006 by erin.

The holiday season is here again, and for the health conscious it can be intimidating, especially if you have a weight loss goal. The average amount of weight gain between Thanksgiving and New years is 10lbs. I am here to give you hope! There are ways to survive the festivities without blowing your nutrition plan. With careful planning and diligence, there is no reason you can’t maintain or lose weight through the Holidays. You want to learn to think before you eat. You don’t have to starve yourself, just make better choices. It isn’t necessarily what you eat; it’s how much you eat. Here are some tips.

1. Focus on the meaning of the occasion and not the food. If your focus is on the fellowship and not the food, you will be less likely to overeat.
2. Don’t starve yourself before the big event. If you feed yourself properly throughout the day, you will be less likely to overeat at the party.
3. Don’t forget to exercise. Exercising before your Holiday dinner will suppress your appetite and boost your metabolism. Also, taking a walk after your dinner will help to burn off some calories. Just fifteen minutes of activity can burn 100 calories.
4. Take steps to manage your stress levels. Avoid family and friends that cause you undue stress. Stressful situations increase the likelihood of overeating.
5. Choose a smaller plate; don’t fill it all the way up; only eat 3/4 of the food on it; and, refuse to go for seconds.
6. Fill your plate with the lower fat choices like turkey breast, steamed veggies and green salad. These choices will keep you satisfied longer.
7. If you desire a sweet treat, plan for it. Don’t pile sweets onto an already stuffed tummy. Make wise choices during the main course and save some room for a few bites of dessert. Try to choose the healthiest option and only eat a couple of bites.
8. Keep a journal of what you eat. Keeping good, honest records will help you monitor your intake to ensure you don’t go over your goal calories for the day. Remember, it takes 3500 calories to gain or lose one pound.
9. If you are preparing the food, make healthier versions of the traditional dishes by using low fat substitutions.
10. Make sure that there are healthy options on the table. Fresh veggies, salad, steamed veggies without butter, etc…
11. Practice portion control. 3oz of meat is about the size of a deck of playing cards. One cup is about the size of a baseball. Half a cup is the size of half a baseball. A medium potato is the size of a computer mouse, one cup of salad greens is about four lettuce leaves.

A great source for healthy holiday recipes is the 24 Hour Fitness web site.
Click here to access the secrets to a healthy feast.


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