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August 2, 2007 by erin.
Nutrition Highlights: whole grains, calcium, and protein Rich in vitamins B and E, iron, potassium, folic acid, calcium, tryptophan protein, and fiber.
Makes 16 to 18 large cookies
2 cups whole grain cereal flakes (such as Whole Grain Total)
3/4 cup Flour Blend (1/4 cup each of whole wheat flour, white flour, and wheat germ)
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 cup egg substitute
1/4 cup splenda brown sugar blend
2tbsp canola oil or light olive oil
1tbsp H2O
2 teaspoons pure vanilla extract
3/4 cup low-fat ricotta cheese
Cinnamon splenda for dusting
Preheat oven to 400 degrees and line a baking sheet with parchment paper (or spray with oil). Using a rolling pin, gently crush the cereal (in a sealed plastic bag) into coarsely crushed flakes. Alternatively, you can quickly pulse the cereal in a food processor. In a large mixing bowl, whisk together Flour Blend, crushed cereal, baking soda, salt and cinnamon. In another bowl, whisk together egg, sugar, oil, vanilla, and ricotta cheese. Add the dry ingredients to the wet and mix just enough to moisten dry ingredients. Drop single tablespoonfuls onto the baking sheets, leaving about an inch between cookies. Flatten cookies with the back of a fork and then sprinkle tops generously with cinnamon splenda. Bake about 18 to 20 minutes, or until nicely browned and crispy around the edges.
Per cookie (16 batch): 71 cal; 10 carb; 2.5 fat
per cookie (18 batch): 63 cal; 9 carb; 2.2 fat
Posted in Food, Recipe | No Comments »
May 13, 2007 by erin.
Eating a balanced diet is essential for reaching and maintaining optimum wellness. Unfortunately for us, the media has presented so much miss-information that it’s difficult to determine what a balanced diet should include. Nutrition certainly is not an exact science. Every individual needs something a little different to keep them satisfied, energized and focused. You have to learn to listen to your body and pay attention to how certain foods effect you. If you feel satisfied, but not stuffed, with a healthy dose of energy that lasts till the next meal… then you have achieved the right balance for your body. If you have tons of energy that drops off and then you’re starving; if you feel physically full but are still hungry; or if feel really tired and heavy after a meal, you have eaten too much of one macro nutrient. Experiment with your favorite meals… how do they really make you feel. Sometimes all you have to do is tweak it just a little to better satisfy your specific needs. There are some general guidelines that have been put into place to help determine if you are within the proper range of macronutrients.
Foods are broken down into three main macronutrient groups. Protein, Fat, and Carbohydrate. They all play an important roll in providing proper nutrition to your tissues and organs. Protein is the building block of life, fat is condensed energy that aids in the body’s chemical activities and carries vitamins A,D,E &K. Carbohydrate is stored in the body as glucose and is the only source of fuel your brain and nervous system can use to perform all of its functions.
PROPER PROPORTIONS
PROTEIN: 0.8 - 1.2 g per kilogram (2.2lb) of body weight. Higher protein levels are needed for highly active individuals. 1g of protein = 4 calories
FAT: 20-30% of total caloric intake. 1g of fat = 9 calories
CARBS: 45 - 65% of total caloric intake. Higher carbohydrate levels are needed for highly active individuals. 1g of carbohydrate = 4 calories
ALCOHOL: ideally 0% of caloric intake, but it does add calories. 1g of alcohol = 7 calories
Fat and carbohydrate ranges are given in percentage of total calorie intake… not in grams. Here’s an example:
2000 calorie diet:
20% fat = 2000 X .2 / 9 = 44.4g of fat per day
50% carbs = 2000 X .5 / 4 = 250g of carbs per day
Posted in Nutrition, Wellness | No Comments »
April 1, 2007 by erin.
If you’re not in the mood for the traditional potato salad, this recipe is for you! This warm, savory salad is packed full of flavor and texture that will excite your taste buds! Enjoy!
Dressing:
1 tbsp chopped fresh basil
1 tbsp chopped fresh cilantro
1 tsp extra virgin olive oil
2 pkt splenda
1/2 tsp fresh ground black pepper
1/4 tsp red pepper flakes (optional)
1 tsp dijon mustard
1 tbsp fresh lemon juice
Nutrient Totals: 55 calories; 1g carbs; 2g fat
Salad:
2 medium red potatoes
fresh ground pepper to taste
1 1/2 cup thin sliced romaine lettuce
1/2 cup thin sliced red bell pepper
1/2 cup thin sliced yellow bell pepper
1/2 cup thin sliced red onion
1 oz low fat feta cheese, crumbled
10 kalamata olives, chopped
1 tsp toasted black sesame seeds
1 prepared bag of angle hair coleslaw
Nutrient totals: 524 calories; 91g carbs; 8g fat
Directions: Prepare dressing by combining ingredients and whisking together. Refrigerate while preparing salad. To prepare salad, cut potatoes into bite sized pieces. Spray a baking sheet with fat free cooking spray and place potatoes on sheet on one layer. Sprinkle with fresh ground pepper and place in a 450 degree oven for 25-30 minutes or until tender. Combine remaining ingredients in a bowl, cover and refrigerate until potatoes are cooked. When potatoes are cooked, place them into a bowl, pour 1 tbsp of dressing on them and toss. Immediately add warm potatoes to salad mixture with remaining dressing. Toss and serve. Serves 2.
Nutrients per serving: 290 calories; 46g carbs; 5g fat
Posted in Food, Recipe | 1 Comment »
March 22, 2007 by erin.
So, you’ve finally decided to begin a fitness program. CONGRATS!!! You’ve done the hardest part… you made a decision. Now, where to get started… Here are some great tips.
Target HR: 220 - age - resting HR X desired intensity
(60-85%) + resting HR
Example: 220-26-38 X .85 + 38 = 170 BPM
Posted in Fitness Tips | No Comments »
March 20, 2007 by erin.
1. Myth: Crash dieting or fasting makes you lose weight.
Fact: this can be true for the short-term, but it has serious negative effects on the body. Fasting causes the body to go into a state of ketosis which promotes loss of lean mass and vital minerals. Water and muscle are lost quickly during a fast which slows down metabolism and zaps energy and focus.
2. Myth: Skipping meals is a good way to lose weight.
Fact: Studies have shown that people who skip breakfast and eat fewer times per day are heavier than those who eat a healthy breakfast and four or five times per day. This is, in part, due to the fact that those who skip meals earlier in the day find themselves ravenous by dinner and are more likely to overeat or binge. Those who eat several small meals per day report they are able to properly manage their hunger and avoid energy lows.
3. Myth: Food eaten late at night is more fattening.
Fact: It’s the total amount eaten in a 24 hour period that’s important, not what time you eat it. A study at the Dunn Nutrition Center in Cambridge confirms this. Volunteers were placed in a whole body calorimeter (which measures calories burned and stored) and were fed a large lunch and a small evening meal for the first test and a small lunch and a large evening meal for the second test. The results indicated that the large meal at the end of the day did not make the body store more fat.
4. Myth: A slow metabolism is prevents weight loss.
Fact: This is a common excuse used by overweight people trying to manage their weight. Studies have shown that resting metabolism (or RMR, which is the number of calories your body burns in a 24 hour period at rest) actually increases, rather than decreases as people become fatter. In other words, the larger you are, the more energy (food, calories) is required to move around. The bottom line is you gain weight when more calories are taken in than expended.
5. Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are dangerous and do not provide lasting results. They are not nutritionally sound (eliminating whole food groups and greatly restricting calories) and cannot be followed for a lifetime. They don’t deal with the issues behind the weight problem and do not teach positive lifestyle habits to maintain any weight lost on the diet. Research has shown that nearly 25% of weight lost through dieting alone was a result of losing muscle mass which lowers metabolism.
6. Myth: Low carb/No carb diets are a healthy way to lose weight.
Fact: Your body requires a minimum of 140g of carbohydrate per day just to operate its systems properly. Carbohydrate (glucose) is the only source of fuel your brain can use. If you restrict your carbohydrate intake, your body will catabolize its lean mass (muscle) to create the glucose necessary for proper function. In this process, calcium is leached from your bones which will cause them to be brittle and increase the risk of or worsen osteoporosis. Plus, in order for your body to utilize fat as an energy source, some carbohydrate has to be present.
7. Myth: Starches are fattening and should be limited or eliminated when trying to lose weight.
Fact: Many foods high in starch are low in fat and calories. Some examples are rice, pasta, fruits, beans, and some veggies. They become high in fat and calories when consumed in large quantities and topped with high fat condiments like butter, mayo, and sour cream. Foods high in starch (complex carbohydrates) are an important source of energy for the body.
8. Myth: Certain foods like grapefruit, celery, and cabbage soup can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods containing caffeine can increase your metabolism for a short period of time but don’t cause you to lose weight.
9. Myth: Foods high in fat cause rapid weight gain.
Fact: Weight gain is a slow process and is a result in eating excess calories. It doesn’t matter the source. Broccoli or chocolate, it doesn’t matter. Too many calories is too many calories. However, foods high in fat are high in calories and portion sizes should be monitored to prevent over consumption.
10. Myth: Low fat foods help you lose weight.
Fact: “Low fat” or “no fat” doesn’t mean low calories or no calories. Check the labels for nutrient content. Sugars and thickeners are often added to boost flavor and texture. You might be surprised to discover that many low fat and no fat products have similar or equal calorie values as their counterparts. Watching portion sizes is important too. Some people purchase half fat butter spread end up using twice as much which defeats the purpose.
11. Myth: Fast foods are always an unhealthy choice and should be avoided when dieting.
Fact: Fast foods can be a part of a healthy lifestyle with a little bit of know-how. Avoid super-sized combos and fried foods. Try a grilled chicken sandwich and a side salad instead with low fat condiments like mustard and light dressing.
12. Myth: Lifting weights is not a good idea when trying to lose weight because they make you “bulk up.”
Fact: Lifting weights and/or performing body weight exercises on a regular basis can actually help you maintain or lose weight. Strength training builds muscle which increases your metabolism. That means the more muscle you have, the more calories per day your body will burn at rest. In fact, exercise adherence is commonly cited as the strongest predictor of long-term success in weight management.
13. Myth: You always gain weight when you stop smoking.
Fact: When people stop smoking, some gain weight, some lose weight, and some stay the same. When people replace cigarettes with comfort food they gain weight. Replacing the cigarette habit with exercise, sugar free gum or crunchy veggies can help. Plus, it’s far healthier to be an overweight, non-smoker than not to bother because a little weight gain is feared.
1. Scam: Lose weight without diet or exercise.
Fact: Achieving a healthy weight takes work and patience. Pass on products that promise miracle results. Buy one, and the only thing you will lose is your money.
2. Scam: Lose weight no matter how much you eat of your favorite foods.
Fact: Beware of products that claim you can lose weight while over-indulging in high fat, high calorie foods. Weight loss requires sensible food choices and sensible portion sizes. If you crave a crunch, choose raw carrots over greasy potato chips. If you crave sweet, choose a fresh piece of fruit.
3. Scam: Lose weight permanently! Never diet again!
Fact: Even if you lose weight successfully with a product, permanent results require lifestyle changes. Avoid products that promise once-and-for-all results with no maintenance required.
4. Scam: Blocks absorption of carbs, fat or calories.
Fact: Medical experts and dietitians agree that there is no magic pill that can block the absorption of carbs, fat, or calories. This is simply a lie.
5. Scam: Lose 30 pounds in 30 days!
Fact: It takes 3500 calories to gain or lose one pound. This fact makes is impossible to lose 30 pounds in 30 days. Experts say that ½ to two pounds of weight loss per week is a reasonable and achievable goal for most.
6. Scam: Everybody will lose weight!
Fact: Your habits and health concerns are unique. There is no one-size-fits-all approach to weight loss. Have a professional design a personalized nutrition and exercise program tailored to your individual needs and metabolism.
7. Scam: Lose weight with a patch or cream.
Fact: I know you’ve seen ads that claim you can lose weight by wearing a patch or using a cream to melt the fat away. Don’t believe it. There is not patch or cream that can cause you to lose weight.
Posted in Nutrition | No Comments »
March 15, 2007 by erin.
Practical tips to achieve a healthier lifestyle
1. Shopping
a. Shop for food after eating
b. Shop fro a list
c. Avoid ready-to-eat foods
2. Planning
a. Plan to limit food
b. Substitute exercise for snacking
c. Eat meals and snacks at scheduled times
d. Don’t accept food offered by others
e. Make healthy substitutions for high fat ingredients when cooking
3. Activities
a. Store food out of sight
b. Avoid other activity while eating
c. Use smaller dishes and utensils
4. Holidays and Parties
a. Drink fewer alcoholic beverages
b. Plan eating habits before party
c. Eat a low calorie snack before party
d. Practice a polite way to decline food
e. Choose the low fat, low calorie options available
f. Don’t get discouraged by the occasional setback
5. Eating Behavior
a. Put fork down between bites
b. Prepare foods one portion at a time
c. Leave some food on your plate
d. Pause in the middle of the meal
6. Self-Monitoring
a. Keep a nutrition log that includes:
i. Type and amount of food
ii. Caloric totals
iii. Optional: time, place, mood
b. Weigh yourself frequently
7. Education
a. Use nutrition log to identify areas of improvement
b. Make small changes that you can continue
c. Learn nutritional values of foods
d. Decrease fat intake and increase complex carbohydrates
8. Dining out
a. Learn to identify and avoid high fat, high calorie options
b. Avoid menu options that contain the words:
i. Alfredo
ii. Au gratin
iii. Batter Dipped
iv. Béarnaise
v. Béchamel
vi. Escalloped
vii. Beurre Blanc
viii. Breaded
ix. Creamy
x. Crispy
xi. En croute
xii. Flaky
xiii. Fried
xiv. Hollandaise
xv. Parmigana
xvi. Puffed
xvii. Sautéed
xviii. Tempura
c. Choose dishes described as follows:
i. Baked
ii. Smoked
iii. Flame-cooked
iv. Broiled
v. Steamed
vi. Poached
vii. Roasted
viii. Marinara
ix. Grilled
d. Ask for dished to be prepared without butter or oil
e. Ask for dressings on the side
9. Cognitive Restructuring
a. Avoid setting unrealistic goals
b. Focus on the progress, not shortcomings
c. Avoid saying things like “always” and “never”
d. Counter negative thoughts with rational restatements
e. Set weight goals
10. Physical activity:
a. Increase routine activity
b. Increase use of stairs
c. Keep records of activity
d. Begin an exercise program
e. Increase exercise gradually
Posted in Life | No Comments »
March 6, 2007 by erin.
Do you sit behind a desk all day? Do you find it difficult to take a break and be active during your work day? If so, you are among millions of others who face the same challenge. You want to live a healthy lifestyle and be fit… but who has time? Well… if there’s a will, there’s a way.
Stay fit while you sit! The preceding link will bring you to an article full of tips to stay healthy at work.
Plus here are a few healthy habits that will help you remain healthy at work.
1. Take the stairs instead of the elevator. OK, if you’re on the 15th floor this may seem unreasonable, but you could take the first five flights then catch the elevator. And you may try to get to work early one day a week to take the 15 flight challenge. Maybe on casual Friday.
2. Pack your lunch. Packing your lunch is a great habit. If you have healthy lunch and snack options handy then that’s what you will eat. You will be able to respectfully decline the invitation to go to the pizza buffet… because you brought your lunch! Plus, when the 3pm munchies attack, you’ll be prepared.
3. Park far away and walk. Park as far away… maybe even a few blocks away and walk to your office. If you ride the bus, get off a few blocks early. This is an easy way to add steps to your day.
4. Do isometric exercises at your desk. An isometric exercise involves contracting a muscle without movement. Sit tall in your chair. place your hands at chest height and in prayer position and press them together as hard as you can. Hold for 30 seconds. Then link your fingers together and try to pull your hands apart as hard as you can. Hold for 30 seconds. Then place a book between your knees and squeeze it as hard as you can. Hold for 30 seconds…. you get the idea. Figure out other exercises you can do at your desk that no one will notice. Do them two to three times per day.
5. Avoid the candy jar. There’s always someone in the office with a jar of m&m’s or hard candy. Try to avoid walking by there desk. You may want to keep your own sugar free stash to satisfy a sweet craving.
6. Walk over to speak to your colleague instead of phoning or emailing them. If you are in the same building… get up and walk over to the person you need to speak to and talk to them face to face. Face to face communication is always more effective, plus you will get a few more steps in.
7. Have a big water glass at all times. Often we think we’re hungry when we’re really thirsty. Keep a large water glass at all times and try to refill it a few times during the day. So what if you have to walk all the way across the office to refill your glass and use the bathroom… you’re walking aren’t you?
8. Form a power group. Find a few people in the office that you can partner with in your fitness journey. Take lunch walks together, pack lunches and go sit outside (weather permitting) and soak up some sun, and when there’s an office event with doughnuts, ect… you’ll have moral support. And possibly you could bring a healthy option for your power group to enjoy.
Don’t let a desk job stand in the way of your health and well being. If you’re healthy and fit… your mind will be clearer, you’ll be more productive at work and you’ll be sick less, you’ll be more creative, your decision making skills will be sharper, you’ll have the energy to get the job done… the list goes on and on. Start today by adopting a new, healthy habit and begin the journey to a healthier, happier you.
Posted in Life, Wellness | 1 Comment »
March 2, 2007 by erin.
Do your feet fall asleep on the elliptical trainer? If so, don’t freak out, you’re not alone. Many people have the same problem and report that it usually happens about 30 minutes into the workout. There’s a simple explanation why this happens. And yes, it can be avoided.
When you’re on the elliptical, your feet probably never leave the foot pads which puts continuous pressure on the nerves in the bottom of your feet. If pressure is not relieved, your feet will lose sensation. To prevent this from happening, make sure that you have on proper footwear with good cushioning and plenty of room in the toes. Also, try picking your feet up while on the machine, wiggling your toes every few minutes, and/or loosening your shoe laces.
To get more tips on how to prevent your feet from falling asleep while on the elliptical trainer Click Here.
Posted in Fitness Tips | 1 Comment »
February 22, 2007 by erin.
Modern technology has dramatically changed what children perceive as “play”. Kids used to run and play outside. Today you can find most children in front of their computers or sitting on the couch playing video games. This phenomenon is just one contributing factor in the increasing epidemic of childhood obesity. The latest research on childhood obesity reports that one out of every three American children is either obese or headed in that direction. It was also reported that obese children between the ages of 12 and 17 consume an average of 678 to 1017 excess calories per day which equates to 58 pounds in excess weight. It seems the majority of excess calories consumed by children are consumed when sedentary (TV, Video games, etc…). Parents can combat childhood obesity by limiting TV time, encouraging more physical activities, and by teaching children healthy alternatives to junk food and limiting their portions at mealtime.
Children should accumulate at least 60 minutes and up to several hours of age-appropriate activity on most days of the week. Additionally, at least 15 minutes of the physical activity should be vigorous. Children should be learning new activities and having fun, otherwise they lose interest. Young children should be running, twisting, jumping, kicking, balancing, catching, and throwing for the aerobic component of fitness. For strength, kids should be encouraged to (parents, don’t freak out) climb and hang on trees or jungle gyms on a playground. By the age of eight, children should have physical activity engrained as part of daily life.
Here is a list of a few Kid-Friendly Activities
When children reach puberty… well that presents a whole world of challenges for the parent. This is a delicate time in child development, when insecurities surface. Children often quit sports at this age if they feel inadequate or less skilled than others. This is a great opportunity for parents to introduce the concept of fitness as a lifelong journey and encourage children who participate in activities such as walking, jogging, biking, etc… Children learn by example, so make activity a family event and have fun. Play games together, take hikes together, get outside and explore… there are endless possibilities. If parents live an active lifestyle it enhances the probability that the child will adopt an active lifestyle. When a child sees that mom and dad carve out an hour out of their busy schedule each day for exercise, it impresses upon them the importance of exercise. Children learn what they live and see; so, set a good example.
One thing to consider with children who have not reached puberty is overheating. A child’s ability to dissipate heat is less efficient than an adult’s. Plus they have less surface area than adults to throw off heat. Small children absorb heat faster in warm climates and lose heat faster in cold climates. Make sure the child is dressed appropriately and is properly hydrated to prevent heat/cold related illnesses. 8-16oz of cool water or electrolyte fluids should be consumed during exercise to prevent dehydration. Water is best, but if the child prefers the taste of an electrolyte drink… whatever it takes to get the fluids in them.
The American Academy of Pediatrics supports strength training for children 12 years and older; but, only if supervised by well-trained, knowledgeable adults. Children in there early teens should avoid maximal lifting which is inappropriate until full maturity is reached. Push-ups, pull-ups, chin-ups, and crunches are safe and effective exercises for the young teen. If the child wishes to train with weights, start with very light weight, focus on proper form and stick to the following protocol. 10-15 repetitions, one to three sets, two to three times per week, one exercise per major muscle group.
Children of all ages (this includes adults) benefit from regular exercise. Studies examining children’s response to exercise report similar advantages as adults’ response. Exercise improves musculoskeletal and cardiovascular health, decreases body fat percentage in overweight participants, decreases blood pressure in hypertensive participants, and improves blood pressure and lipid profiles. Other benefits of exercise include increased self-confidence, academic performance and reduced anxiety and depression.
For more information about kids and fitness, check out this link. http://www.fitnessandkids.com/articles_kids.html
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February 16, 2007 by erin.
Some people experience muscle shakes or quivers when working out. This phenomenon is especially common when performing abdominal exercises but can happen during any form of exercise. The reason behind the muscle shake, simply put, is they are working… hard… and they’re being depleted of their energy sources. It means that you are working your muscles at an intensity that cannot be sustained for very long. When muscles get fatigued, they tend to quiver. If you are doing a new exercise, or have increased the intensity of a familiar exercise then you can probably expect this to happen. As your body adapts to the exercise and as you become more aerobically fit, you will shake less. Aerobic fitness is the capacity of the heart & lungs to deliver oxygen for sustained energy production and the ability of your muscles to effectively use the oxygen delivered. The more aerobically fit you are, the more capable your body is to produce force and sustain prolonged activity. As for the shakes, don’t let them worry you. If you continue with a balanced program of cardio, strength, flexibility, and proper nutrition, you’ll experience the shakes less and less. Congratulate yourself on working hard enough to experience them.
Posted in Exercise | 1 Comment »